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 🙂
Box Squat with bands 20 kg*12 30kg*5 40 kg*5 50 kg*5 63 kg*3 70 kg + over 50 kg bands*3*9 sets deadlift 20 kg*12 50 kg*5 60 kg +30 kg bands *1*2 70 kg + 30 kg bands *1*5 sets hyperextension
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 »
Deadlift 20 kg*12 50 kg*5*2 60 kg*3 80 kg*3 90 kg*2 100 kg*3 110 kg*3 115 kg*2*3 sets 120 kg*1 130 kg*1 Squat RAW 50 kg*5 80 kg*3 100 kg*3 110 kg*2 123 kg*2 140 kg*1 150 kg*1 Bench press 20 kg*12 30 kg*12 35 kg+16 kg bands*3*9sets hyperextension ABS
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
Box Squat with bands 20 kg + over 50 kg bands x5 repetition 20 kg + over 50 kg bands x5 repetition 30 kg + over 50 kg bands x5 repetition 43 kg + over 50 kg bands x5 repetition 53 kg + over 50 kg bands x2 repetition*9 sets hyperextension 15 reps*5 sets sprinting high jump long jumps
Squat RAW 20 kg*12 40 kg*10 50 kg*10 60 kg*5 70 kg*5 80 kg*3 90 kg*3 90 kg*3 105 kg*2 110 kg*1 Squat equipment ( straps down) a wide stance 130 kg *1 140 kg*2 150 kg*2 165 kg*2
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 »
