Personal weightlifting blog of Julia Vins, the Russian Pretty Powerlifter.
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5*2 60 kg*3 65 kg* 3 *3 with a pause 70 kg*2 Standing dumbbell shoulder swings 9kg *12 reps 8kg *12 reps 7kg *12 reps 6kg *15 reps 5kg *15 reps 4kg *15 reps 3kg *15 reps 2kg *15 reps 1kg *20 reps Bar lifting in the slope (standing) 70 kg *12*3 Triceps in the Read More »
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5*2 60 kg*3 Bench press in equipment 90* 1 (on board 8 cm) 100*1 ( on board 3cm)*3 105*1 ( on board 3cm) Triceps in the block simulator 15*4 sets Biceps lifting (dumbbells) 4 kg*12 5 kg*12 6 kg*12 7 kg*12 8 kg*12 9 kg*12 10 kg*12 11 kg*12 12 kg*12 10 kg*12 8 kg*12 5 kg*20 РУССКАЯ ВЕРСИЯ Жим лежа без экипировки 20 kg*20*3 30 kg*12 Read More »
Training lat 12*5 High-speed bench press 20 kg *12 30 kg* 5 repetitions *12 Breeding dumbbells lying 8 kg* 20*5 sets Triceps in the block simulator 15*4 sets Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Scott Bench biceps curls 16 kg*15 *7 Biceps lifting (dumbbells) 8 kg * 15 reps 7kg * 15 reps 6kg * 15 reps Read More »
Deadlift RAW 20 kg*20 40 kg*12 50 kg*6 70 kg*5*2 80 kg*3 90 kg*2 100 kg*2 110 kg*2 120 kg*1 Deadlift with METAL KING SUMO IPF deadlift suit (down straps) 130*1 140*1 140*1 with straps 150 *1 – Deadlift RAW 110*5*6 110*12 repetitions Hyperextension 12*3 ABS training РУССКАЯ ВЕРСИЯ Тяга без экипировки 20 kg*20 40 kg*12 50 kg*6 70 kg*5*2 80 kg*3 90 kg*2 100 kg*2 110 kg*2 120 kg*1 Тяга в METAL Read More »
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5*2 60 kg*3 67,5 kg*1*3 with a pause Bench press in equipment 90* 1 (on board 8 cm) 100*1 ( on board 3cm)*3 90*1 105*1 ( on board 3cm) 100*1 Triceps in the block simulator 15*4 sets Biceps lifting (dumbbells) 4 kg*12 5 kg*12 6 kg*12 7 kg*12 8 kg*12 9 kg*12 10 kg*12 11 kg*12 12 kg*12 10 kg*12 8 kg*12 5 kg*20 РУССКАЯ ВЕРСИЯ Жим лежа Read More »
High-speed bench press 20 kg *12 30 kg* 3 repetitions + ≈ 40 kg bands *9 sets Bench press in equipment 70 * 1 (on board 10 cm) 90* 1 (on board 10 cm) 100*2 ( on board 8cm) 110*2 ( on board 8cm) 110*1 ( on board 3cm) Triceps in the block simulator 15*4 sets Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps lifting (dumbbells) Read More »
Squat RAW 20 kg*12 40 kg*8 50 kg*5 60 kg*3 70 kg*3 80 kg*3 90 kg*3 100 kg*2*2 sets My first Squat equipment ( straps down) 80 kg*2 100 kg*2 130 kg*2 150 kg*2 165 kg*2 Hyperextension 20*5 sets РУССКАЯ ВЕРСИЯ Присед без экипировки 20 kg*12 40 kg*8 50 kg*5 60 kg*3 70 kg*3 80 kg*3 90 kg*3 100 kg*2 повторения* 2 подхода Мой первый присед в экипировке ( со спущенными лямками) 80 kg*2 100 kg*2 130 kg*2 Read More »
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5 58 kg*2*2 67,5 kg*1*3 72,5 kg*1 (on board 8 cm) 77,5 kg*1 (on board 8 cm) 82,5 kg*1 (on board 8 cm) 87,5 kg*1 (on board 8 cm) 92,5 kg*1 (on board 8 cm) Triceps in the block simulator 15*5 sets Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps lifting (dumbbells) 3 kg*12 4 kg*12 5 kg*12 6 kg*12 7 kg*12 8 kg*12 9 kg*12 10 kg*12 11 kg*12 Read More »
Box Squat with chains 20 kg*12*2 20 kg+32 kg chains 30 kg +32 kg chains 40 kg+32 kg chains 50 kg+32 kg chains 63 kg+32 kg chains Light Deadlift 50 kg*5*3 60 kg*3*5 80 kg*3 +16 kg chains 100 kg*1*2 +32 kg chains Reverse Hyperextension 12*5 sets High jump ABS training РУССКАЯ ВЕРСИЯ Присед на ящик с цепями 20 kg*12*2 20 kg+32 kg цепей 30 kg +32 kg цепей 40 kg+32 kg цепей 50 Read More »
High-speed bench press 20 kg *12 30 kg* 3 + ≈ 40 kg bands 35 kg* 3 repetitions + ≈ 40 kg bands *9 sets Triceps in the block simulator 15*4 sets Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps lifting (dumbbells) 8 kg * 15 reps * 4 sets 12 kg*15*4 sets 15 kg*20*3 sets Seated Dumbbell Press 12 kg * Read More »
