ME lower
warm up Squat- 3RM raw; 1RM briefs bar x 5 55kg x 6 65kg x 6 85kg x 6 105kg x 5 115 x 4 125 x 4 135 x 3 140kg/308lbs x 3 briefs–> 145 x 3 165 x 2 185 x 1 195 x 1 Assistants hanging KB squat 4 x 15 hack squat Read More »
ME Upper
warm up Bench Press (shirt to 1bd + chain) bar x 5 95lbs x 5 135 x 5 155 x 3 185 x 3 198 x 1 Shirt— 225 + 33lbs chain x 3 to 2bd– 275 + 33lbs chain x 2 315 + 33lbs chain x 2 335 + 33lbs chain x 2 360 + 33lbs chain x 2 Read More »
ME lower
Warm up Squat (full gear, rev. band) bar 2 x 5 95 lb 2 x 5 135lb x 5 briefs- 225lb x 3 275lb x 3 315 x 2 365 x 1 suit straps down– 405 x 1 455 x 1 straps up– 500 x 1 540 rev band x 1 1″ Deficit Deadlift 135 Read More »
ME Upper
Warm up Bench press to 2bd bar x 5 95lb 2 x 5 135 2 x 5 2bd– 180lb x 2 225 x 2 245 x 2 265 x 2 275 x 1 assistants rolling JM press 3 x 10 Tbar row 4 x 12 supinated bentover row in SM 3 x 12 seated DB Read More »
Raw lower body
warm up: reverse hyper and abs SSB hatfield squats bar x 6 155 x 6 205 x 6 255 2 x 6 275 2 x 6 280 x 6 Wide stance Squat 135 3 x 10 Sumo pulls off 2.5″ blocks 135 x 3 225 x 3 275 x 3 315 x 3 365 5 Read More »
upper body day- Raw
warm up- abs and reverse hyper Bench press bar 2 x 10 95 2 x 6 135 2 x 6 155 2 x 5 pause 165 2 x 5 pause 175 2 x 4 pause assistants DB pec flys 4 x 12 DB JM press 3 x 10 one arm rope tricep push downs Read More »
Some thoughts about last competition and upcoming ones.
I haven’t written anything in here for a while as i haven’t had much to tell. I’ve had some smaller competitions during the summer but i dont feel like those need to be adressed as much as the big ones do. I had the SCL Finnish Open competition at 6.8 in Ylämylly Joensuu. This competition Read More »
Special Exercizes- lower
warm up OH squat 4 x 12 box jumps 4 x 10 GHD glute contractions 4 x 20 sumo dimel DL 4 x 15 BB lunges 4 x 10ea. Abs GHD sit ups 2 x 20 ab rollouts 3 x 12
Shirted bench
warm up Bench Press– Slingshot against purples (too much tension) bar + bands x 5 95 + bands x 5 135 + bands x 3 slingshot –> 165 + bands x 2 185 + bands 2 x 2 195+ bands 2 x 2 205 + bands x 2 2bd Press– shirt 315 + bands 2 x 2 335 + bands x 2 Read More »
Safety Bar is no fun
Warm up SSB Squat– Raw in sleeves bar x 5 170 2 x 5 220 x 5 255 3 x 3 275 2 x 3 285 x 3 Deficit deadlift – 1″ 275 2 x 4 315 4 x 4 assistants GHR 3 x 12 Barbell lunges 3 x 20 seated leg curls 3 x Read More »
