Bench! warm up 4 board press– 3 x 1 (slingshot) 245lb, 335lb, 445lb, 535lb 3×1 Reverse band bench w/ 1 board– 3 x 1 (METAL jack shirt) 845lbs 3 x 1 Floor press w/ rev. band- 3 x 1 (slingshot) 445lbs 3 x 1 assistants over head press- 6 x 3 135lb 3 x 3, Read More »
From today I have started hard preparation for the World Cup. I am obliged to observe the sleep mode, diet (except for my birthday (May 21))…. At a time when my peers can enjoy life 😀 Wish me luck! I hope my training and competitions will be held without incident 🙂
Bench press 20 kg*12 30 kg*12 35 kg+16 kg bands*3 40 kg+16 kg bands*3*9 latissimus on simulator 12*7 sets lifting dumbbells in the slope 25 kg*12*6 sets biceps curl 18*12 20*12 30*12 concentrated lifts (biceps) 18 kg*15*5 press dumbbell sitting 9 kg*12 10kg *12*5 Standing dumbbell shoulder swings 5kg *12 reps 8kg *12 reps 10kg Read More »
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*3 60 kg*3 65 kg*3 70 kg*2*2 equipment 80 kg On 8 cm 90 kg*3 cm 90*2 slingshot 80*3 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 Read More »
Bench press from the floor 20 kg*12 30 kg*8 40 kg*5 50 kg*5 60 kg*3*3 70 kg*2 75 kg*2 80 kg*1*2 sets 70 kg*3 french press 25*20*5 latissimus on simulator 12*7 sets lifting dumbbells in the slope 25 kg*12*6 sets biceps curl 18*12 20*12 30*12 concentrated lifts (biceps) 18 kg*15*5 press dumbbell sitting 9 kg*12 10kg *12*5 Standing dumbbell shoulder swings 7 kg*12 8 kg*12 Read More »
Bench press 20 kg*12 30 kg*12 35 kg+16 kg bands*3*9sets Deadlift 20 kg*12 50 kg*5 60 kg*5 70 kg*5 80 kg*3 90 kg*3 100 kg*3 110 kg*2*2 120 kg*1 130 kg*1*1 hyperextension 20 reps*5 sets
Bench press RAW with chains 20 kg*20*3 30 kg*8 40 kg*5 20 kg+25kg chains 30 kg+25kg chains 40 kg+25kg chains*3*3 50 kg+25kg chains*2*3 80 kg*1 french press 30*12*3 Standing dumbbell shoulder swings 5kg *12 reps 8kg *12 reps 10kg *12 reps 12kg *15 reps 15kg *15 reps 8kg *15 reps 5kg *15 reps
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5*2 62 kg*2*2 72 kg*1*2 on board 8 cm 75 kg*1 80 kg*1 85 kg *1 Bench press in equipment 90 kg *1 95 kg*1 *3 Triceps in the block simulator 15*4 sets Biceps lifting (dumbbells) 4 kg*12 5 kg*12 6 kg*12 7 kg*12 8 Read More »
Bench press RAW 20 kg*12*2 30 kg*8 40 kg*6 50 kg*5 62 kg*2 67,5 kg*3*3 on board 3 cm 72 kg*2*3 on board 3 cm 77 kg *1*3 on board 3 cm in equipment 85*1on board 3 cm 90*1 on board 3 cm 95*1*2 on board 3 cm dumbbell bench press 12 kg *12*3
Bench press RAW 20 kg*20*3 30 kg*12 40 kg*5 50 kg*5*2 55 kg*5*3 62,5 kg*3*3 Bench press in equipment 80 kg*2 on board 8 cm 90 kg*2 on board 8 cm 105 kg*2 on board 8 cm Slingshot 80 kg*1 80 kg*3 *2 Triceps in the block simulator 15*4 sets Biceps lifting (dumbbells) 4 kg*12 5 kg*12 6 kg*12 Read More »
