Personal weightlifting blog of Julia Vins, the Russian Pretty Powerlifter.
Squat RAW 20 kg*20*3 40 kg*8 50 kg*5 60 kg * 3 80 kg *3 90 kg* 3 103 kg*2 113 kg*1 118 kg*1 133 kg *2 with Knee Wraps Deadlift 60 kg*8 *5 Hyperextension 12*4 Abs 20*4 РУССКАЯ ВЕРСИЯ Присед без экипировки 20 kg*20*3 40 kg*8 50 kg*5 60 kg * 3 80 kg *3 Read More »
Bench press (on board 4 cm) 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5 60 kg*3 *2 65 kg*3 72,5 kg*2*2 sets 77,5 kg*1 *3 sets French press with band 15 kg + 10 kg band *15* 5 Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Breeding dumbbells lying 8 kg* 20*5 sets Seated Dumbbell Press 10kg*15*5 РУССКАЯ ВЕРСИЯ Жим лежа без экипировки Read More »
Light Deadlift 50 kg*5*3 60 kg*3*2 70 kg*3 80 kg*4 +16 kg chains 110 kg*1*2 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 Reverse Hyperextension 12*3 sets High jump ABS with bands 20*3 sets РУССКАЯ ВЕРСИЯ Легкая тяга 50 kg*5*3 60 kg*3*2 70 kg*3 80 kg*4 +16 kg цепей 110 kg*1*2 Присед на ящик Read More »
High-speed bench press 20 kg *12 30 kg* 3 + ≈ 40 kg bands 30 kg* 3 repetitions + ≈ 40 kg bands *9 sets French press with band 15kg + 1 band *15*3 French press (dumbbells) 12kg*30*2 Triceps in the block simulator 15*4 sets Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps lifting (dumbbells) 10 kg * 30 reps *6 Seated Dumbbell Read More »
Front squat 20 kg*12 30 kg*8 40 kg*5 50 kg*3 60 kg*3 70 kg*2 80 kg*2 90 kg*1 100 kg*1 Light Deadlift 50 kg*12 80 kg*3 110 kg*1*6 130 kg*1 Good morning exercise 30 kg*10 50 kg*10 60 kg*10 70 kg*10 80 kg*10 Hyperextension 15 kg * 20 *2 20 kg * 12*2 ABS with bands 20*5 ABS on the simulator 20*3 РУССКАЯ Read More »
Bench press 20 kg * 12* 2 30 kg * 8 * 1 40 kg * 6 * 1 50 kg * 4 * 1 58 kg * 3 * 3 bench press with pause 63 kg * 2 *2 Close grip bench press (on Brick 4 cm) 60kg*5*2 Подъем штанги на бицепс 25kg*15*3 30 kg*10*2 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
