light front squat
Front squat 20 kg*12 40 kg*8 50 kg*5 60 kg*3 80 kg*2*2 90 kg*1*3 60 kg*3 70 kg*1 80 kg*1*3 90 kg*1*3 squat 90 kg*2 100 kg*3 120 kg*2*2 Deadlift 60 Kg*4 90 kg*3 100 kg*3 120 kg*3 130 kg*1 gear 150 kg*1 160 kg*1*2sets Abs training
Archive / Julia Vins’s Blog
RSS feed for this sectionPersonal weightlifting blog of Julia Vins, the Russian Pretty Powerlifter.
Bench press
Bench press RAW 20 kg*12 30 kg*10 40 kg*10 50 kg*5 60 kg*5 70 kg*4 75 kg*4*4 sets 80 kg*1 87.5 kg*1 90 kg*3*2 Gear board 3 cm: 100 kg*2 115 kg*2 board 3 cm: 120 kg*2 130 kg*1*2 sets Triceps extension 32 lbs*15*5 Bench sitting in the smith machine 20 Kg*20 30 kg*15*2 20 Read More »
Box squat with bands
Box squat with bands 20 kg*12*2 20 kg+50 kg bands*5 40 kg+50 kg bands*3 50 kg+60 kg bands*3 60 kg+60 kg bands*2 70 kg+60 kg bands*2 75 kg+60 kg bands*2*9 Deadlift 60 kg*5 90 kg*5 90 kg+25 kg bands*2*4sets 115 kg+25 kg bands*1*5sets
Speed bench press
Speed bench press 20 kg*12 20 kg+30 kg bands*6 30 kg+30 kg bands*3 40 kg+30 kg bands*3 50 kg+30 kg bands*3 52.5 kg+30 kg bands*3*9 Bench dumbbells sitting 12 kg*15*2 14 kg*12 14 kg*10 14 kg*9 Bench sitting in the smith machine 20 Kg*20 30 kg*15*2 20 kg*12*3 30 kg*15*4 Swings dumbbells 7 kg*23 7 Read More »
Squat RAW
Squat RAW 20 kg*12*2 40 kg*8 60 kg*8 80 kg*5 100 kg*3 120 kg*3 140 kg*3 160 kg*3 170 kg*2 suit (straps down) 170 kg*2 190 kg*2 205 kg*2 record Deadlift 60 kg*5 90 kg*3 100 kg*3 120 kg*2 gear 140 kg*1 150 kg*1 167 kg*1 150 kg*1*3
Bench press
Bench press RAW 20 kg*12 30 kg*10 40 kg*10 50 kg*5 60 kg*5 70 kg*3*2 80 kg*1*2 on board 3 cm: 80 kg*3 90 kf*1 Gear 110 kg*1 115 kg*1 120 kg*1*2
Box squat with bands
Box squat with bands 20 kg*12*2 20 kg+50 kg bands*5 40 kg+50 kg bands*3 50 kg+60 kg bands*3 60 kg+60 kg bands*2 65kg+60 kg bands*2*8 Deadlift 60kg*5 90 kg+25 kg*1*5sets jumping
Speed bench press
Speed bench press 20 kg*12 20 kg+30 kg bands*6 30 kg+30 kg bands*3 40 kg+30 kg bands*3 50 kg+30 kg bands*3 bench sitting in the smith machine 20 Kg*20 30 kg*15*2 20 kg*12*3 30 kg*15 20 kg*10 bench dumbbells sitting 12 kg*15*2 9 kg*10 9 kg*8 9 kg*13 9 kg*14 Low Row 15*3 sets
Squat
Squat RAW 20 kg*12*2 40 kg*8 60 kg*8 80 kg*5 100 kg*3 110 kg*3 suit (straps down) 130*3 163 kg*2 150 kg*2 170 kg83 180 kg*3*2 190 kg*2 Deadlift 60 kg*5 80 kg*3 100 kg*3 120 kg*2 130 kg*1 Suit straps down 140 kg*1*2 150 kg*1*3
Bench press with reverse bands
Bench press with reverse bands (- 50 kg) 20 kg*12 30 kg*10 40 kg(10 50 kg *6 bands: 60 kg*5 80 kg*5 90 kg*3 105 kg*2 120 kg*2 130 kg*3 140 kg*2 150 kg*1 gear: 150 kg*1 160 kg*1 170 kg*1* 175 kg*1 on board 3 cm: 182*1 190*1 record Dumbbell bench press 16 kg*12 Read More »
