15.1. Pressing, still pretty light Movement and warm-up 20 minutes Jerk 5x3x540-80 Floor press 3x5x120 Rear laterals 3x12x23.5kg Side laterals 2×20 Rope pushdown 2×20 16.1. Pulling, also light, back is giving a hard time cleaning and stuff movement and warm-up 20 min. Clean 5x3x50-85 Snatch pull 3x5x85 Pull-ups, up to 5×2.5kg. Such a little Read More »
Box squat with bands 20 kg + over 50 kg bands x5 repetition 20 kg + over 100 kg bands x5 repetition 20 kg + over 115 kg bands x3 repetition 43 kg + over 115 kg bands x3 53 kg + over 115 kg bands x3 73 kg + over 115 kg bands x2 83 kg + Read More »
High-speed bench press 20 kg *12 30 kg* 3 + ≈ 30 kg bands 35 kg* 3 repetitions + ≈ 30 kg bands *9 sets French press (dumbbells) 18 kg * 12 *3 Wiring dumbbells 10 kg*12*4 Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps in the block simulator 12 reps *5 Biceps lifting (dumbbells) 10 kg * 30 reps *6 Seated Dumbbell Press Read More »
Front squat (light) 20kg*12 30kg*8 50kg*5 60kg*3* 4 sets Deadlift (light) 68kg*5 88kg*3 108kg*2 * 6 sets 118kg*1* 2 sets Hyperextension 30 reps* 4 sets ABS with a band 20 reps * 2 sets РУССКАЯ ВЕРСИЯ Легкий фронтальный присед 20kg*12 30kg*8 50kg*5 60kg*3* 4 подхода Легкая скоростная тяга 68kg*5 88kg*3 108kg*2 * 6 sets 118kg*1* 2 Read More »
1. Abs with bar 2. Step with a belt 3. Squat with bands 4. The reverse hyper 5. Kettlebell swing
Theaters training session was cancelled for today, so I decided to train twice. First stand.up striking, then BJJ. Striking 75 min Slow warm-up Technique on the heavy bag 2x3min. pads 3x3min sparring 4min. close-stance and clinch at the end Evening BJJ 90min. Warm-up Drills/Technique 5x5min. sparring 1x2min. with points, competition style. I lost Read More »
Bench Press 20 kg*20 30 kg*10 40 kg*5 50 kg*5 60 kg*3*3 sets 65 kg*3*3 sets Bench in slingshot 70 kg*2 80 kg*2 French press dumbbells 12 repetitions * 3 sets Cable Tricep Extension 20 repetitions * 3 sets Seated Dumbbell Press 15 repetitions * 6 sets Standing dumbbell shoulder swings LATERAL 15 repetitions * 10 sets FRONT 15 repetitions * 10 sets Biceps curls with dumbbells 30 repetitions * Read More »
Training. Life has been hectic lately, like always, but I have managed to find time for decent training. Not twice a day, but every day something at least! 10.1. Light BJJ with stetson-Sam! Warm-up + 4×3 min. stand-up sparring, BJJ stand-up, not striking 11.1. Semi-light leg training Movement training and warm.up 25min. Snatch+OHS 5×3+3×20-55kg Read More »
Box squat with bands 20 kg + over 100 kg bands x5 repetition 30 kg + over 100 kg bands x3 50 kg + over 100 kg bands x3 65 kg + over 100 kg bands x2 78 kg + over100 kg bands x2 x4 sets Box squat sumo style 50 kg x15 x2 40 Read More »
Hello. My name is Julia Vins. I’m 17 year old Russian girl and I just starting my career in powerlifting. I’m so happy to be a part of the METAL team! Thanks Ano Turtiainen for this opportunity. On this blog I’ll tell you about my training in powerlifting, about my training program and exercises. Here Read More »
