Search:

low pin press
3 x 60
3 x 70
3 x 80
3 x 85
3 x 90
3 x 95

jefferson block pull below knee
3 x 140 right

Low Pin press + red bands
6 x 40
6 x 50
5 x 60

Low Pin Press
6 x 60
6 x 70
6 x 80

Dumbbell bench 60 sec rest
3 x 12 x 25 kg

One arm Tbar row
3 x 12 x 60 kg

Lat pulldown
3 x 15 x 47 kg

Barbbell power shrug

Bench
3 x 60
3 x 70
3 x 80
3 x 85
3 x 90 from here using slingshot
3 x 100
2 x 105 terrible
5 x 100

DE

Benchpress + red band
12 x 2 x 50 kg

pin press low
4 x 10 x 60 kg

Tricep pushdown
1 x 15 x 15 kg

Max effort

Benchpress slingshot
3 x 80 kg
3 x 85 kg
3 x 90 kg
3 x 95 kg
3 x 100 kg
3 x 105 kg
1 x 110 kg

Max effort

Squat
3 x 60 kg
3 x 70 kg
3 x 80 kg
3 x 85 kg
3 x 90 kg
3 x 95 kg
3 x 100 kg

ME day

Benchpress with Red bands
3 x 60 kg
3 x 65 kg
3 x 70 kg
3 x 75 kg
3 x 80 kg
3 x 85 kg
2 x 90 kg

Tnx for sharing your experience. I just started this program. Sucks that it didnt help your bench. I also dont know if it will help mine. I find it hard to believe that using just 50% of my 1rm will...

Dynamic


Squat + green bands
12 x 2 x 62.5 kg (last set green and blue bands)

Deadlift + red bands
6 x 3 x 80 kg

Box jump

Benchpress + red bands
10 x 3 x 52.5 kg first 4 sets about 30 seconds rest, other sets 1 minute rest. Very easy. Just for explosiveness.

Dumbbell Benchpress speed work
4 x 10 x 20 kg
...

All those 'test booster' suppelements are bull****. If you think your previous one worked, it's probably placebo. Don't believe any you see in this thread, its all marketing.
Zinc and vitamin d...

Using the westside method eh?

Squat with knee wraps
3 x 60 kg
3 x 65 kg
3 x 70 kg
3 x 75 kg
3 x 80 kg
3 x 85 kg
3 x 90 kg
3 x 95 kg
3 x 100 kg

Box Squat with blue bands
12 x 2 x 60 kg very light, working on acceleration.

Hacksquat
3 x 6 x 150 kg

Benchpress
2 x 3 x 60 kg + Red bands
7 x 3 x 50 kg + Red bands

Low pin press
6 x 80 kg
8 x 70 kg

JM press
3 x 10 x 30 kg

thank you both for answering. Do you think 17% seems like a good estimation? ( i know there is a sticky for this question, but while we're at it ...)

http://i68.tinypic.com/315inna.png

Lets see if it works this time.

This is the url http://i68.tinypic.com/315inna.jpg or http://nl.tinypic.com/r/315inna/9

Height : 187 cm or 6'2 ft.
Weight : 82 kg or 181 lbs
Waist : 86 cm or 33,8 inches
Arms : 38,2 cm or 15 inches
http://i68.tinypic.com/315inna.png

I think I'm at 17% bf now. Dont think its smart...

16-05-17

Preworkout : 1 scoop C4

Squat
8 x 20 kg
8 x 40 kg
5 x 60 kg
3 x 80 kg
1 x 100 kg