Personal weightlifting blog of Julia Vins, the Russian Pretty Powerlifter.
High-speed bench press 20 kg*10 30 kg+30 kg bands *3 40 kg+30 kg bands*3 45 kg+30 kg bands*3*9 sets triceps extension 12 reps*7 sets swings 10 kg*15*6 sets lifting dumbbells in the slope 20kg*10*3sets lifting barbell in the slope 60 kg*8*3 sets biceps curl 30 Kg*15*5 sets
RAW squat 20 kg*12 40 kg*5 60 kg*10 70 kg*9 80 kg*8 90 kg*7 100 kg*6 110 kg*5 120 kg*4 130 kg*3 140 kg*2 150 kg*2 140 kg*2 130 kg*3 120 kg*4 110 kg*5 100 kg*6 90 kg*7 80 kg*8 70 kg*9 60 kg*10 ____________________ the total tonnage 9990 kg ABS training
Bench press RAW 20 kg*12 40 kg*5 60 kg*3 68 kg*2*2 79 kg*1*3 sets on board 8 cm: 85 kg*1 90 kg*1 96 kg*1 102 kg*1 Gear 100 kg*1 on board 3 cm: 110 kg*1 112,5 kg*1 115 kg *1 *2
I did not write for a long time to blog, I had a month recovery period with slight weights and sports nutrition without 🙂 and my training was not anything interesting. Now I’m starting a new preparation, so write starts again 🙂 my system is the same, but I will try to diversify it and Read More »
my first competition in a single-layer gear and my first competition of this magnitude… I loved the decor in the competition. the only drawback was the warm-up and lack of dressing room 😀 a warm-up: because in my gym no monolift, here I had to get used to it.. I took a turn, came to Read More »
Box Squat with bands 20 kg+50 kg bands*12 40 kg+50 kg bands *3 63 kg+ 50 kg bands *2*8sets
High-speed bench press 20 kg*12 20 kg+35 kg bands 35 kg+35 kg bands*3*9sets
Bench press 20 kg*12 30 kg*5 40 kg*5 50 kg*5 60 kg*3 70 kg*2 75 kg*1 80 kg*1 gear 95 kg*1 on board 8 cm 95 kg*1 on board 3 cm 95 kg*1 100 kg*1 105 kg*1 with a pause
Box Squat 20 kg*12*2 20 kg+50 kg bands *5 43 kg+50 kg bands*3 63 kg+50 kg bands*2*2sets 73 kg + 50 kg bands*2*8sets deadlift 50 kg*1 70 kg+20 kg bands*1*7sets
High-speed bench press 20 kg*12 20 kg+16kg bands*3 20 kg+40 kg bands*3 35 kg+40 kg bands*3*9sets straightening arms with bands training of the pectoral muscles training back
