Bench press
RAW 20 kg*12 30 kg*5 40 kg*3 50 kg*5 60 kg*3 with a pause 65 kg*3 with a pause 70 kg*3*3 sets 70 kg*1 with a pause*2 sets gear 90 kg*2 on board 8 cm 95 kg*1 on board 4 cm 95 kg with a pause*2 sets 100 kg with a pause
Tag Archives: RSP
Squat
Squat RAW 20 kg*12*3 50 kg*5 60 kg*3 70 kg*3 80 kg*3 90 kg*3 100 kg*2 110 kg*2 120 kg*2 gear 130 kg*2 140 kg*2 155 kg*2 170 kg*2 185 kg*1 193 kg*1
light High-speed bench press
High-speed bench press 40+32 kg bands*3*6sets Biceps lifting (dumbbells) 8 kg * 15 reps 7kg * 15 reps 6kg * 15 reps 5kg * 15 reps 14 kg*15*4 sets 16 kg*20*3 sets small training. because it can not be loaded back before tomorrow’s heavy squat…
Bench Press
Bench Press RAW 20 kg*12 30 kg*8 40 kg*5 50 kg*5 60 kg*2*2 with a pause 70 kg*1*2 with a pause on board 8 cm 75 kg*1 80 kg*1 85 kg*1 90 kg*1 gear 95 kg*1 on board 8 cm 100 kg*1 on board 3 cm 100 kg*1 103 kg*1 105*kg 1 (my record)
High-speed squat with chains and deadlift
High-speed squat 20 kg*12 30 kg+32 kg*5 50 kg+32kg*5 60 kg+32 kg*2*9 Deadlift with bands (gear) (from below -45 kg, from above -30 kg) 100 kg*2 130 kg*2 140 kg*2 150 kg*2 160 kg*2 170 kg*1 180 kg*1 190 kg*1 200 kg*1 (my record) 170 kg*1*3
High-speed bench press
High-speed bench press 33kg+50 kg bands *3*9 sets hold barbell 20 kg * 90 kg bands Biceps lifting (dumbbells) 8 kg * 15 reps 7kg * 15 reps 6kg * 15 reps 5kg * 15 reps 14 kg*15*4 sets 16 kg*20*3 sets Standing dumbbell shoulder swings 5kg *12 reps 8kg *12 reps 10kg *12 reps 12kg Read More »
High-speed bench press
High-speed bench press 20 kg*12 30 kg*8 30 kg + over 50 kg bands *3*9 sets Biceps lifting (dumbbells) 8 kg * 15 reps 7kg * 15 reps 6kg * 15 reps 5kg * 15 reps 14 kg*15*4 sets 16 kg*20*3 sets Standing dumbbell shoulder swings 5kg *12 reps 8kg *12 reps 10kg *12 reps Read More »
Squat and light deadlift
Squat RAW 20*12*3 40*5 50*5 60*3 70*3 80*3 90*3 100*2 110*2 125*1 130*2 gear 120*2 130*2 140*2 155*3*2 160*2 light deadlift RAW 50*3 80*2 100*2 110*1
Bench Press
Bench Press RAW 20 kg*12 30 kg*5 40 kg*5 50 kg*5 60 kg*3 62 kg*3 with pause*3sets 65 kg*2*2 sets gear 90 kg*2 on a board of 7 cm 90 kg*2 on a board of 3,5 cm 95 kg*1 with pause *4 sets +long training biceps
bench press
bench press RAW 20 kg*12 30 kg*8 40 kg*5 50 kg*5 60 kg*5 on board 3 cm: 65 kg+ 10 kg bands*3 70 kg + 10 kg bands*2 75 kg+ 10 kg bands*2 on board 7 cm: 80 kg+ 10 kg bands*2 90 kg+ 10 kg bands*1 Gear: 80 kg*1 on board 7 cm 90 kg*1 on board 3 cm 100 kg*1 on board 3 cm 95 kg*1 Read More »
