Speed bench press 20*12 20 kg+30 kg bands*5 30 kg+30 kg bands*5 40 kg+30 kg bands*3 50 kg+30 kg bands*3*9sets Triceps extension 12 reps*4 sets Dumbbell bench press 12 kg*17 reps 18 kg*10 reps 18 kg*9 reps 18 kg*8 reps bench sitting in Smith’s simulator 40 kg*8*3sets swings to the side 8 kg*15*3 min row Read More »
Squat 20 kg*12*2sets 50 kg*8 60 kg*5 80 kg*5 100 kg*4 110*3 125 kg*3 140 kg*2 Gear (straps down) 160 kg*2 180 kg*2 190 kg*1 200 kg*1 Deadlift 60 kg*3 90 kg*3 100 kg*2 120 kg*1 140 kg*1 150 kg*1*2 130 kg*2
Bench press RAW 20 kg*12 40 kg*10 50 kg*10 60 kg*5 70 kg*5 80 kg*3 80 kg*2 80 kg*3 on board 3cm 87.5 kg*2*2 Gear (on board 8 cm) 100 kg*2 110 kg*2 120 kg*1*3 Dumbbell bench press 10 kg*15 15 kg*15*2 Triceps extension 25 reps*2 sets 20 reps *3 sets Biceps curls 10 kg*12 Read More »
Speed box squat 20 kg*12 45 kg+50 kg bands*3 65 kg+50kg bands*2*8 ABS training
20 kg*12 40 kg*5 60 kg*5 80 kg*5 100 kg*3 115 kg*2 gear 150 k g*2 170 kg*1 185 kg*1 195 kg*1
Bench press 20 kg*12 40 kg*8 50 kg*5 60 kg*4 70 kg*3 80 kg*1 85 kg*1 gear 100*2 105*2 110*1 107*1 117*1 pause
It has been almost a year after I first tried to train with gear. I have accumulated some experience, which I wanted to share with you. The first and most important thing that I realized: 1. In order to achieve great results in equipping powerlifting, you need a lot of training with equipment. To make Read More »
Bench press 20 kg*12 40 kg*10 50 kg*8 60 kg*4 70 kg*3*2 80 kg*3*2 90 kg*2*3 sets gear board 8 cm: 100 kg*2 110 kg*2 110 kg*1 115 kg*1
Sumo squat 20 kg*12 40 kg*8 60 kg*8 80 kg*8 100 kg*4 115 kg*3 125 kg*3 Knee wraps: 135 kg*1 145 kg*2 155 kg*2 165 kg*2 175 kg*1 Gear (straps down) 175*1 185*2 Deadlift 50 kg*5 80 kg*5 100 kg*2 107.5 kg*2 120 kg*2140 kg*2 gear: 150 kg*1 160 kg*1*2sets ABS
Sumo squat 20 kg*12*2 50 kg*8 80 kg*8 100 kg*5 115 kg*3 125kg*2 gear 140 kg*2 160 kg*2 180 kg*1 195 kg*1 207 kg*1 217 kg*1
