The house of biceps.

[Huskarl]

Hello, my name is Martin. I am born 1995 and are 181cm's tall. I compete in ipf raw powerlifting. I would like to do some strongman later.
Did my last day om smolov jr for squats yesterday and have a small meet 9 sebtember. After the meet i going to start a sheiko program.
I am going to write my numbers in kilogram and cm's.

A video from yesterday

[Huskarl]

Going to sleep soon and after that i am going to try 170kgx3+ in the squat. That would be a mad pr for me.

[kbespy]

Goodluck! You have a great foundation to build on my friend. What are your goals for the meet?

[Huskarl]

Goodluck! You have a great foundation to build on my friend. What are your goals for the meet?

Thanks mate! Squat 180kg+ Bench 140kg+ deadlift 220kg+

[Huskarl]

Squats with belt
130x3
140x2
150x1
160x1
170x4 RPB omg
160x2
160x2
160x2
140x7-8

Benchpress ''POR'' paused
80x5
95x5
107.5x4
107.5x4
115x3
115x3
122.5x2
122.5x2
130x1
130x1
122.5x2
122.5x2
115x3
90x15

Chins/pull ups
6
16
6

Dumbellcurl
16x10
21x10
26x6

Facepull
70x12
80x10
90x10

Abwheel
12
10kgx6 pb
10kgx8 pb
25kgx1 pb

flyes
5x12
6x10
7x10

Lmao have gained so much on the squat. Going to post some videos later

[Huskarl]

Medium grip benchpress with paus
80x10 T&G
80x10 T&G
90x1
95x2
100x2
105x1
107.5x1
102.5x1
110x5 T&G
120x1
120x5 T&G PR with mediumgrip
110x3 T&G

lateral raise with dumbells
16x10
16x10
16x10
16x10
16x10

Facepull
50x10
50x10
50x10
50x10
50x10

Incline dumbellpress
26x10
26x10
26x10
26x10
26x10

TRiceps ext with dumbells
16x10
16x10
16x10
16x10
16x10

[Huskarl]

[bigjimmy123]

Geez 170KG x4 great work up in here & gl with your meet

Which Sheiko you planning on running?

Jimmy

[Huskarl]

Geez 170KG x4 great work up in here & gl with your meet

Which Sheiko you planning on running?

Jimmy

Thanks mate!

I wanna do #40 or #30 but i know thats not the best way if you are new to sheiko

[Huskarl]

Squat
120x3
140x2
150x1
162.5x1
175x4 PR!!!!!! lmao

Deadlift
120x3
140x3
150x3
150x2
140x3
160x3
160x1
140x3
140x1
140x1
140x1


Pull ups
10
10
10
10
10

ABwheel
10
10
10
10
10

Rows
70x10
70x10
70x10
70x10
70x10

[Huskarl]

killed it

[Huskarl]

Paused mediumgrip benchpress
80x12 TnG
90x5 TnG
100x3 TnG
105x2
110x1
115x1
120x2
125x1
130x2 pr
120x5
100x3

Closegrip benchpress
80x10
80x10
80x10
80x10
80x10

Pushpress
80x8
90x1
100x2

Deltoid Raise
18.5x10
18.5x10
18.5x10
18.5x10
18.5x10

Barbellcurl
50x6
50x6
50x6
50x6
50x6
50x6

[Huskarl]

SQuat
120x3
140x2
155x1
170x1
185x2 PRRRRRRRRRRrr

Power clean
60x6
80x3
90x1
100x1
110x1 prrr
120x0
120x0 close


shurgs
120x10
220x5
270x3 pr

pendely? row
80x10 pr
80x10
80x10
80x10
80x10

abwheel
10x10
10x10
10x10
10x8
10x6

facepull
50x10
50x10
40x10
40x10

[LessThanLuke]

Very strong. Keep at it and you will have a big future.

[Huskarl]

Very strong. Keep at it and you will have a big future.

thanks mate

[Huskarl]

Paused mediumgrip benchpress
80x12 t&g
90x5
95x4
100x3
110x3
120x3
125x1
130x2
137.5x1 PR

Mediumgrip boardpress 7cm
130x5
140x3
155x1 lmao so ****ing easy . got 10-15 more kg

Mediumgrip bench
100x13

Deltoid Raise
21x10
21x10
21x10
21x8

Dumbellcurls sitting
21x10
21x5
21x5

Pushdown in latpulldown
50x10
50x10
50x10
50x10
50x10

[Huskarl]

squat
120x3
140x2x2
160x1x2
177x1
190x1 pb
190x1

[Huskarl]

Medium grip bench press with paus
90x5
100x3
110x1
110x2
120x1
125x1
130x1
130x1
140x1
7cm board
140x2
150x1
160x1 pr
no board
120x2
120x2
120x2

close grip bench
90x10
90x10
90x10

Facepull
50x20
50x20
50x20

[Huskarl]

Comp on sunday.

Biceps today

Sitting dumbellcurls:
23.5kgx7 pr
23.5kgx5
23.5kgx6

Standing hammercurls
30kgx8
30kgx6
30kgx6

Dumbellscottscurls
13.5x10
13.5x10
13.5x10

Reversecurl
25x10
25x10
25x10

[Huskarl]

Alla 8 lyft

De 3 tyngsta godkända

[Huskarl]

**** monolifts! **** gear!

[Huskarl]

Yesterdays workout

exercise Reps * weight
benchpress, paus 2 * 100 kg, 2 * 100 kg, 5 * 110 kg, 5 * 110 kg, 5 * 110 kg, 5 * 110 kg, 5 * 110 kg
seated shoulderpress 10 * 60 kg, 6 * 80 kg, 1 * 90 kg, 1 * 100 kg
Pushdown, rope 12 * 30 kg, 8 * 40 kg, 8 * 40 kg, 8 * 40 kg
Lateral raise 15 * 10 kg, 30 * 10 kg, 30 * 10 kg, 30 * 10 kg
Frenchpress in cablecross 8 * 30 kg, 8 * 30 kg, 8 * 30 kg

[Huskarl]

Have video of shoulderpress, going to upload later

[Huskarl]

Legs today

[Huskarl]

[Huskarl]

exercise Reps * weight
squats 2 * 100 kg, 2 * 100 kg, 2 * 120 kg, 1 * 140 kg, 10 * 140 kg
Paused squats 1 * 140 kg, 1 * 140 kg, 1 * 140 kg, 1 * 140 kg, 1 * 140 kg
abwheel 10, 5 * 20 kg, 10, 10
Reverse hyper 12 * 20 kg, 10 * 40 kg, 8 * 45 kg, 6 * 50 kg
legcurl laying down 12 * 30 kg, 10 * 40 kg, 10 * 50 kg, 6 * 60 kg

where weak today

[Huskarl]

Sunday!
exercise Reps * weight
Chins 10, 12, 6 * 10 kg, 2 * 20 kg, 10
barbellrow 12 * 50 kg, 10 * 70 kg, 10 * 80 kg, 6 * 100 kg, 6 * 101 kg
cabelrow, rope 10 * 50 kg, 10 * 50 kg, 10 * 65 kg, 8 * 80 kg, 5 * 100 kg
reverse flys 12 * 10 kg, 12 * 10 kg, 12 * 10 kg, 12 * 10 kg, 10 * 13,5 kg
dumbelllcurl 11 * 10 kg, 16 * 10 kg, 8 * 21 kg, 4 * 23,5 kg
cabellcurl, rep 20 * 40 kg, 10 * 50 kg, 10 * 50 kg, 10 * 60 kg, 8 * 70 kg
Pinch 5 * 20 kg, 5 * 20 kg, 5 * 20 kg, 5 * 20 kg, 5 * 20 kg

Monday!
exercise Reps * weight
close grip bench 12 * 100 kg, 8 * 100 kg, 8 * 100 kg, 10 * 92,5 kg, 10 * 92,5 kg
incline dumbellpress 20 * 10 kg, 15 * 11 kg, 12 * 13,5 kg, 10 * 16 kg, 8 * 18,5 kg
chestpress in CC 20 * 10 kg, 15 * 15 kg, 12 * 20 kg, 10 * 25 kg, 8 * 30 kg
standing shoulderrpress with dumbell 20 * 13,5 kg, 15 * 16 kg, 12 * 18,5 kg, 10 * 21 kg, 8 * 23,5 kg
Lateral raise 30 * 11 kg

[Huskarl]

Rest today and deads tomorrow

[Huskarl]

I have not updated because I've had a break fot little over a month. But now I'm back and will train 100%

DOH deficit deadlift, no belt 4 * 90 kg, 3 * 107,5 kg, 3 * 107,5 kg, 2 * 117,5 kg, 2 * 117,5 kg, 2 * 117,5 kg, 2 * 117,5 kg
Olympic benchpress, medium grip 5 * 60 kg, 5 * 72,5 kg, 4 * 85 kg, 4 * 85 kg, 3 * 90 kg, 3 * 90 kg, 5 * 85 kg, 5 * 85 kg, 12 * 72,5 kg, 15 * 60 kg
DOH deadlift, no belt 4 * 90 kg, 4 * 107,5 kg, 3 * 125 kg, 3 * 125 kg, 2 * 145 kg, 2 * 145 kg, 2 * 145 kg, 2 * 145 kg, 2 * 145 kg
Chins 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Incline dumbellpress 12 * 15 kg, 12 * 20 kg, 12 * 24 kg, 12 * 26 kg, 12 * 30 kg
Lateral raise 12 * 5 kg, 10 * 6 kg, 10 * 5 kg, 12 * 5 kg, 10 * 5 kg

[Huskarl]

Main sheiko #30
Paused benchpress, mediumgrip 5 * 65 kg, 4 * 77,5 kg, 4 * 77,5 kg, 3 * 90 kg, 3 * 90 kg, 3 * 105 kg, 3 * 105 kg, 3 * 105 kg, 3 * 105 kg, 3 * 105 kg
Front squat, no belt 5 * 80 kg, 4 * 95 kg, 3 * 112,5 kg, 3 * 112,5 kg
Squat, no belt 3 * 127,5 kg, 3 * 127,5 kg, 3 * 127,5 kg, 3 * 127,5 kg, 3 * 127,5 kg
Paused benchpress, mediumgrip 5 * 60 kg, 5 * 80 kg, 5 * 90 kg, 5 * 90 kg, 5 * 90 kg, 10 * 90 kg
Squat, no belt 5 * 80 kg, 4 * 100 kg, 3 * 120 kg, 3 * 120 kg, 3 * 120 kg, 3 * 120 kg, 3 * 120 kg

secondary
Dumbellcurl 16 * 12 kg, 8 * 17 kg, 3 * 20 kg, 2 * 24 kg, 2 * 30 kg, 13 * 20 kg pr
Pullover 12 * 6 kg, 12 * 6 kg, 12 * 6 kg
Pushdown 14 * 30 kg, 12 * 35 kg, 8 * 40 kg
Legcurl in CC 15 * 15 kg, 6 * 25 kg
Reverse barbellcurl 12 * 20 kg, 10 * 30 kg pr, 3 * 40 kg

Sheiko is a bitch and im lovin it