Squat and Deadlift
Squat 20 kg*12*2 40 kg*15 60 kg*8 80 kg*5 100 kg*5 115 kg*2 130 kg*3 gear(straps down) 155*2 155*3*3 Deadlift (8 cm) 90 kg*5 120 kg*3 150 kg*1 gear 170 kg*1 180 kg*1 190 kg*1 200 kg*1 205 kg*1
Tag Archives: Squat
Sumo squat
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
Squat with chains(36 kg)
Squat with chains(36 kg) 20 kg*12 20 kg+chains *4 40 kg+ chains*5 50 kg+chains *3 70 kg+chains*3 83 kg+chains*3*9sets Deadlift with chains (36 kg) 50 kg*5 80 kg+chains*1 110 kg+chains*2*6 Goodmorning 36 kg*12 60 kg*12*4
Sumo squat
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
Sumo squat
Sumo squat 20 kg*12 40 kg*8 50 kg*8 80 kg*5 100 kg*5 115 kg*4 125kg*3 140 kg*2 150 kg*2 160 kg*2 Gear: 160 kg*2 175 kg*2 185 kg*2 195 kg*1 210 kg*1 Deadlift 70 kg*2 90 kg*2 120 kg*1 130 kg*1*2 130 kg*2
Speed box squat
Speed box squat 20 kg*12 20 kg+50 kg bands*5 20 kg+80kg bands*3 40 kg+80kg bands*3 53 kg+80kg bands*3 75 kg+80kg bands*2*8 Deadlift 50 kg*5 80 kg+18 kg bands*3 100 kg+18 kg bands*2 120 kg+18 kg bands*1*6 sets
Sumo squat
Sumo squat 20 kg*12*2 60 kg*8 80 kg*5 100 kg*5 115 kg*4 130kg*3 135 kg*3 145 kg*3 Gear 160 kg*3 175 kg*2*2 Deadlift 50kg*5 90 kg*5 110 kg*5 130 kg*3 140 kg*1 Gear 140 kg*1 150 kg*1 160 kg*1 170 kg*1 Goodmorning 20 kg*12 40 kg*12 50 kg*12*5
Speed box squat
Speed box squat 20 kg*12 20 kg+50 kg bands*3 20 kg+80kg bands*2 50 kg+80kg bands*2 63 kg+80kg bands*2*12 sets Paused squat (7 s down +5 s pause) 50 kg+30 kg bands *3 sets Deadlift 50 kg*5 80 *3 100 *2 80 *3*5 Kneeling Jump 10 kg*3 sets Hip extension with bands 21 reps*5 sets
Sumo squat
Sumo squat 20 kg*12* 40 kg*8 60 kg*10 80 kg*5 100 kg*5 115 kg*3 125kg*3 140 kg*3 155 kg*2 gear 165 kg*2 180 kg*2 200.5 kg*2*2 sets Deadlift 50 kg*5 90 kg*5 110 kg*4 130 kg*3 gear 130 kg*1 145 kg*1 165 kg*2
Speed box squat
Box squat 20 kg*12 20 kg+50 kg bands*4 20 kg+80 kg bands *3 40 kg +80 kg bands*2 63 kg+80 kg bands *2 83 kg+80 kg bands *2*8sets Deadlift RAW 50 kg*3 80 kg*3 100 kg*2+18 kg bands *5 sets
