My practice

**Oleg1975K** · 10-31-2019, 07:54 AM

6-week load block "Intensification".
Start.
Training session 10/28/19

1. Deadlift 1x8 (70), 1x6 (100), 1x5 (120), 1x5 (140), 3x5 (160) / 7 sets in 30 min

2. Bench press 1x8 (70), 1x6 (90), 1x5 * (105), 3x4 * (115) / 6 sets

3. "Lockout" bench press, average grip 1x8 (105 kg)

4. Squat 1x10 (70), 1x10 (90) / 2 sets

5.Back flys 3x10
   Calves 3x20 (30 kg) Smith

6.Biceps 2x10 (16 + 16 kg)
   Triceps 2x10 (30 kg)

7.Abs 3x20 (45) block

8. Neck 3x20 in each. side
   Forearm 3x (20 + 20) dumbbells 8 and 6 kg

Training time 1h. 35 minutes

**Oleg1975K** · 10-31-2019, 07:58 AM

Training session 10/30/19

1. Bench press 1x8 (70), 1x6 (90), 1x5 (105), 1x5 * (115), 3x5 * (127.5 kg), 1x10 (95) / 8 sets in 25 min.

2. Squat 1x8 (70), 1x6 (90), 3x5 (110 kg) / 5 sets

3. Deadlift 1x8 (70), 1x6 (100), 1x5 (115 kg) / 3 sets

4. Dumbbell rowing 3x (10 + 10) dumbbells 23.5 kg
      Calves 3x20 (30 kg) smitt

5.Biceps 2x10 (16 + 16 kg)
   Triceps 2x10 (30 kg) block

6. Abs 3x20 (45)
   Shrugs 3x20 (21 + 21 kg) dumbbells

7. Forearm 3x (20 + 20) dumbbells 8 and 6 kg

Training time 1 h. 30 min.

**Oleg1975K** · 11-01-2019, 10:30 PM

Training session 11/01/19

1. Squat 1x8 (70), 1x6 (90), 1x5 (110), 1x5 (120), 4x5 (132.5 kg), 1x10 (105) / 9 sets in 33 min

2. Bench press 1x8 (70), 1x6 (90), 4x5 * (107.5 kg) / 6 sets

3.Romanian deadlift with supports 1x8 (70), 1x8 (100), 1x8 (110)| 3 sets

4. OHP 1x8 (40), 3x8 (50 kg) / 4 s

5.Pull-ups 1x8 (-24) -Gravitron, 3x8 body weight

6.Biceps 3x10 (16 + 16 kg) dumbbells

7.Abs 3x20 (45)

8. Neck 3x20 in each direction
Forearm 3x (20 + 20) 8 and 6 kg

Training time 1h. 50 minutes

**Oleg1975K** · 11-01-2019, 10:37 PM

One of the results of the previous “accumulation” block.
Here 142.5 kg (314 pounds), 4th set.
http://www.youtube.com/watch?v=uS73aC4TbnE

**Oleg1975K** · 11-04-2019, 08:53 AM

Training session 11/04/19

1. Deadlift 1x8 (70), 1x6 (100), 1x5 (120), 1x3 (140), 1х3 (160), 3х5 (172,5) / 8 sets in 30 min

2. Bench press 1x8 (70), 1x6 (90), 1x5 * (105), 4x4 * (115) / 7 sets 15 min

3. "Lockout" bench press, average grip 1x8 (105 kg)

4. Squat 1x10 (70), 2x10 (90) / 3 sets

5.Lat pulldowns 3x10 (62,5 kg)
Triceps 2x10 (32,5 kg)

6.Back flys 3x10
Calves 3x20 (30 kg) Smith

7.Abs 3x20 (45) block

8. Neck 3x20 in each. side
Forearm 3x (20 + 20) dumbbells 8 and 6 kg

Training time 1h. 40 min.

**Oleg1975K** · 11-07-2019, 08:39 AM

Training session 11/06/19

1. Bench press 1x8 (70), 1x6 (90), 1x5 (105), 1x5 * (120), 4x5 * (132.5 kg), 1x10 (100) / 9 sets

2. Squat 1x8 (70), 1x6 (90), 3x5 (110 kg) / 5 sets

3. Deadlift 1x8 (70), 1x6 (100), 1x5 (120 kg) / 3 sets

4. Dumbbell rowing 3x (10 + 10) dumbbells 23.5 kg
Calves 3x20 (30 kg) smitt

5.Biceps 3x10 (16 + 16 kg)
Triceps 2x10 (32.5 kg) block

6. Abs 3x20 (45)
Shrugs 3x20 (21 + 21 kg) dumbbells

7. Forearm 3x (20 + 20) dumbbells 8 and 6 kg

Training time 1 h. 45 min.

**Oleg1975K** · 11-09-2019, 01:36 AM

Training session 11/08/19

1. Squat 1x8 (70), 1x6 (90), 1x5 (110), 1x3 (120), 1х3 (130), 4x5 (140 kg), 1x10 (105) / 10 sets in 38 min

2. Bench press 1x8 (70), 1x6 (90), 4x5 * (107.5 kg) / 6 sets

3.Romanian deadlift with supports 1x8 (70), 1x8 (100), 1x8 (110)| 3 sets

4. OHP 1x8 (40), 3x8 (50 kg) / 4 s

5.Pull-ups 1x8 (-24) -Gravitron, 3x8 body weight

6.Biceps 3x10 (16 + 16 kg) dumbbells

7.Abs 3x20 (45)

8. Neck 3x20 in each direction
Forearm 3x (20 + 20) 8 and 6 kg

Training time 2h.

**Oleg1975K** · 11-12-2019, 08:51 AM

Training session 11/11/19

1. Deadlift 1x8 (70), 1x6 (100), 1x5 (125), 1x5 (150), 1х3 (170), 3х4 (182,5 кг) / 8 sets in 32 min

2. Bench press 1x8 (70), 1x6 (90), 1x5 * (105), 4x4 * (115) / 7 sets 15 min

3. Squat 1x10 (70), 2x10 (90) / 3 sets

4.Lat pulldowns 3x10 ( 50 kg)
Triceps 2x10 (32,5 kg)

6.Back flys 3x10 (10+10 кг)
Calves 3x20 (30 kg) Smith

7.Abs 3x20 (45) block

8. Neck 3x20 in each. side
Forearm 3x (20 + 20) dumbbells 8 and 6 kg

Training time 1h. 55 min.
The deadlift is still a good margin of strength.

**Oleg1975K** · 11-13-2019, 10:55 AM

Training session 11/13/19

1. Bench press 1x8 (70), 1x6 (90), 1x5 (105), 1x3 (120), 1х3 (130), 4x4 * (140 kg), 1x10 (105) / 10 sets
there is a good supply of strength.

2. Squat 1x8 (70), 1x6 (90), 3x5 (110 kg) / 5 sets

3. Deadlift 1x8 (70), 1x6 (100), 1x5 (120 kg) / 3 sets

4. Dumbbell rowing 3x (10 + 10) dumbbells 23.5 kg
Calves 3x20 (30 kg) smitt

5.Biceps 3x10 (16 + 16 kg)
Triceps 2x10 (32.5 kg) block

6. Abs 3x20 (45)
Shrugs 3x20 (21 + 21 kg) dumbbells

7. Forearm 3x (20 + 20) dumbbells 8 and 6 kg

Training time 1 h. 50 min.

**Oleg1975K** · 11-15-2019, 01:44 PM

Training session 11/15/19

1. Squat 1x8 (70), 1x6 (90), 1x5 (105), 1x3 (122.5), 1х3 (135), 4x4 (147.5 kg), 1x10 (105) / 10 sets in 40 min

2. Bench press 1x8 (70), 1x6 (90), 4x5 * (107.5 kg) / 6 sets

3.Romanian deadlift with supports 2x8 (100 )| 2 sets

4. OHP 1x8 (40), 3x8 (50 kg) / 4 s

5.Pull-ups 1x8 (-24) -Gravitron, 3x8 body weight

6.Biceps 3x10 (16 + 16 kg) dumbbells

7.Abs 3x20 (45)

8. Neck 3x20 in each direction
Forearm 3x (20 + 20) 8 and 6 kg

Training time 1 h. 50 min
Squat almost without a margin of strength. Worried by an injured knee. (((

**Oleg1975K** · 11-18-2019, 11:11 AM

Training session 11/18/19

1. Deadlift 1x8 (70), 1x6 (100), 1x5 (125), 1x3 (145), 1х2 (165), 1х1 (180), 3х3 (190 кг) / 9 sets in 32 min

2. Bench press 1x8 (70), 1x6 (90), 1x5 * (105), 4x4 * (115) / 7 sets

3. Squat 1x8 (70), 1x8 (90) / 2 sets

4. Legs ext. 2х10

5.Lat pulldowns 3x10 ( 50 kg)
Triceps 2x10 (32,5 kg)

6.Back flys 3x10 (10+10 кг)
Calves 3x20 (30 kg) Smith

7.Abs 3x20 (45) block

8. Neck 3x20 in each. side
Forearm 3x (20 + 20) dumbbells 8 and 6 kg

Training time 1h. 40 min.

**Oleg1975K** · 11-19-2019, 10:22 AM

Deadlift yesterday
https://www.youtube.com/watch?v=TO9do2wt0Ek

**Oleg1975K** · 11-20-2019, 10:16 AM

Training session 11/20/19

1. Bench press 1x8 (70), 1x6 (90), 1x5 (105), 1x3 (120), 1х3* (132.5), 4x3 * (145 kg), 1x8 (115) / 10 sets, 38 min

2. Squat 1x8 (70), 1x6 (90), 3x5 (110 kg) / 5 sets

3. Deadlift 1x8 (70), 1x6 (100), 1x5 (120 kg) / 3 sets

4. Dumbbell rowing 3x (10 + 10) dumbbells 23.5 kg
Calves 3x20 (30 kg) smitt

5.Biceps 3x10 (16 + 16 kg)
Triceps 2x10 (32.5 kg) block

6. Abs 3x20 (45)
Shrugs 3x20 (21 + 21 kg) dumbbells

7. Forearm 3x (20 + 20) dumbbells 8 and 6 kg

Training time 1 h. 45 min.

**Oleg1975K** · 11-23-2019, 12:06 AM

Training session 11/22/19

1. Squat 1x8 (70), 1x6 (90), 1x5 (105), 1x3 (122.5), 1х3 (135), 1x3 (145 kg), 4х3 (155), 1x 8 (120) / 11 sets in 45 min

2. Bench press 1x8 (70), 1x6 (90), 4x5 * (107.5 kg) / 6 sets

3.Romanian deadlift with supports 2x8 (100 )| 2 sets

4. OHP 1x8 (40), 3x8 (50 kg) / 4 s

5.Pull-ups 1x8 (-24) -Gravitron, 3x8 body weight

6.Biceps 3x10 (16 + 16 kg) dumbbells

7.Abs 3x20 (45)

8. Neck 3x20 in each direction
Forearm 3x (20 + 20) 8 and 6 kg

Training time 1 h. 55 min

**Oleg1975K** · 11-25-2019, 11:17 AM

Training session 11/25/19

1. Deadlift 1x8 (70), 1x6 (100), 1x5 (125), 1x3 (145), 1х3 (165), 1х2 (185), 1х2 (200 кг), 1х1 (215 кг), 2х2 (200 кг) / 10 sets 42 min

2. Bench press 1x8 (70), 1x6 (90), 1x5 * (105), 4x4 * (115) / 7 sets 15 min

3. Legs ext. 2х10 (60 kg?)
Leg curls 2х10 (55 kg?)

4.Lat pulldowns 3x10 ( 50 kg)
Triceps 2x10 (32,5 kg)

5 .Back flys 3x10 (10+10 кг)
Calves 3x20 (30 kg) Smith

7.Abs 3x20 (45) block

8. Neck 3x20 in each. side

Training time 1h. 40 min.

**Oleg1975K** · 11-27-2019, 10:37 AM

Training session 11/27/19

1. Bench press 1x8 (70), 1x6 (90), 1x5 (110), 1x3 (125), 1х3* (140), 1х2* (150 кг), 1х1 * (156 kg), 3х2*(150), 1x8 (120) / 11 sets, 55 min
A good supply of strength.

2. Squat 1x8 (70), 1x6 (90), 3x5 (115 kg) / 5 sets

3. Dumbbell rowing 3x (10 + 10) dumbbells 23.5 kg
Calves 3x20 (30 kg) smitt

4.Biceps 3x10 (16 + 16 kg)
Triceps 2x10 (32.5 kg) block

5. Abs 3x20 (45)
Shrugs 3x20 (21 + 21 kg) dumbbells

6. Forearm 3x (20 + 20) dumbbells 8 and 6 kg

Training time 1 h. 55 min.

**Oleg1975K** · 11-29-2019, 11:10 PM

Training session 11/29/19

1. Squat 1x8 (70), 1x6 (90), 1x5 (110), 1x3 (125), 1х3 (140), 1x2 (150 kg), 1х2 (160 кг), 1х1 (170 кг), 3х2(160), 1x 8 (120) / 12 sets 55 min

2. Bench press 1x8 (70), 1x6 (90), 4x5 * (107.5 kg) / 6 sets

3.Romanian deadlift with supports 2x8 (105 )| 2 sets

4. OHP 1x8 (40), 3x8 (50 kg) / 4 s

5.Pull-ups 4x8 (-24) -Gravitron

6.Biceps 3x10 (16 + 16 kg) dumbbells

7.Abs 3x20 (45)

8. Neck 3x20 in each direction
Forearm 3x (20 + 20) 8 and 6 kg

Training time 2 h. 03 min
I had to work hard in the squat. In the last set with 160 kg barely got up.

https://www.youtube.com/watch?v=lwXrXUkD2tY

**Oleg1975K** · 11-30-2019, 02:54 AM

Monday Deadlift Video
215 kg
https://www.youtube.com/watch?v=e9HS5bP2rqY

**Oleg1975K** · 12-03-2019, 07:13 AM

Training session 12/02/19

1. Deadlift 1x8 (70), 1x6 (100), 1x5 (120), 1х3 (140), 3х3 (160 kg) / 7 sets 20 min

2. Bench press 1x8 (70), 1x6 (90), 1x5 * (110), 3x 3* (125 kg ) / 6 sets 12 min

3. Legs ext. 2х10 (60 kg?)
Leg curls 2х10 (55 kg?)

4.Lat pulldowns 3x10 ( 50 kg)
Triceps 2x10 (32,5 kg)

5 .Back flys 3x10 (10+10 кг)
Calves 3x20 (30 kg) Smith

7.Abs 3x20 (45) block

8. Neck 3x20 in each. side
Forearm 3x (20 + 20) 8 and 6 kg

Training time 1h. 15 min.

**Oleg1975K** · 12-04-2019, 10:15 AM

Training session 12/04/19

1.Squat 1x8 (70), 1x6 (90), 1x5 (110 kg), 1х3 (120), 3х3 (130 кг) / 7 sets 17 min

2. Bench press 1x8(70), 1х6 (90), 3х5*(105)/5 sets

3. Romanian deadlift 2x8 (105 kg)

4. Dumbbell rowing 3x (10 + 10) dumbbells 23.5 kg
Calves 3x20 (30 kg) smitt

5.OHP sitting 3x8(40 kg)
Biceps 3x10 (16 + 16 kg)

6. Abs 3x20 (45)
Shrugs 3x20 (21 + 21 kg) dumbbells

7. Forearm 3x (20 + 20) dumbbells 8 and 6 kg

Training time 1 h. 25 min.

Today, my friend, to whom I write programs, performed a press bench of 130 kgx1 and according to the rules of powerlifting (under the command "press") 127.5 kgx1. A good result for 51 years and 82 kg of its own weight?

**Oleg1975K** · 12-07-2019, 02:31 AM

Training session 12/06/19

1. Squat 1x6 (70), 1x5 (90), 1x4 (110), 1x3 (125), 1x2 (140), 1x2 (150), 1x1 (160), 1x1 (170), 1x1 (175), 1x1 ( 180) Further did not increase weight. Repeated the best result. There is no more power reserve, this is the limit. The exercise took about 50 minutes.

2. Bench press 1x6 (40), 1x6 (70), 1x5 (90), 1x4 (110). 1x3 * (125), 1x2 * (140), 1x1 * (152.5), 1x1 * (160), 1x1 * (165), 1x1 * (167.5)

Further, an unsuccessful attempt to 170 kg, but at least struggled with this weight. Total increase to the best result 2.5 kg

3. Deadlift 1x6 (70), 1x4 (100), 1x3 (125), 1x3 (145), 1x2 (165), 1x2 (165), 1x1 (185), 1x1 (205), 1x1 (220), 1x1 (230) -Good lift.

I didn’t experiment anymore, because I’m really tired. Repeated the best result.

In general, TOTAL grew by 10 kg (as the best bench press and deadlift were shown in the framework of the double nomination, and not full powerlifting)

The whole 1rm test took 2 hours 50 minutes.

I keep the body weight in the range of 97-98 kg.

**Oleg1975K** · 12-10-2019, 09:22 AM

Video from 12/06/2019
Squat 180 kg x1
https://youtu.be/UpOocsC3HQ8
bench Press 167.5 kgх1
https://youtu.be/6odqI8USrdc
Deadlift 230 kgх1
https://youtu.be/1Uh1M5U-s-0

**Oleg1975K** · 12-13-2019, 09:51 PM

Training session 12/9/19

Week 1 Supercompensation block.

1. Deadlift 1x8 (70), 1x6 (100), 1x5 (125), 1x3 (145), 3x3 (160) / 7p in 23 min

2. Bench press 1 × 8 (70), 1 × 6 (90), 1 × 5 * (110), 3 × 3 * (125), 1 × 10 (100 kg) / 7 p in 16 minutes

3. Leg extension 2x10 (55 kg?)
   Leg curl 2x10 (55 kg?)

4. Pullups 3x8 (-24 kg) gravitron

5.Biceps 2x10 (16 + 16 kg) dumbbells
   Triceps 2x10 (30 kg) block

6. Back flys 3x10 (10 + 10 kg)
   Caviar smitt 3x20 (30 kg)

7. Abs 3x20 (45)

8. Neck 3x20 in each. side
Forearm 3x (20 + 20) 8 and 6 kg

Training time 1h. 30 min.

**Oleg1975K** · 12-13-2019, 10:00 PM

Training session 12/12/19

1. Squat 1x8 (70), 1x6 (90), 1x5 (110), 1x3 (120), 2x3 (130 кг) / 6 sets 15 min

2. Bench press 1x8 (70), 1x6 (90), 3x5 * (107.5 кг) / 5 sets

3. Deadlift 1x8 (70), 1x6 (100), 1x5 (120), 2x3 (140 кг)

4. Rowing (dumbbell) 3x (10 + 10) 23.5 kg
   Calves 3x20 (30 kg)

5. Sitting press 3x8 (40 kg)
   Biceps 3x10 (16 + 16)

6. Abs 3x20 (45)
   Shrugs 3x20 (21 + 21 kg)

7. Forearm 3x (20 + 20) 8 and 6 kg

Training time 1h. 30 min.

**Oleg1975K** · 12-13-2019, 10:04 PM

Training session 12/13/19.

1. Squat 1х8 (70), 1х6 (90), 1х5 (110), 1х3 (125), 1х3 (140), 1х3 (150 kg), 1х8 (110) / 7 sets 30 min
Not in a hurry, easy

2. Bench press 1 × 8 (70), 1 × 6 (90), 1 × 5 (105), 1 × 3 * (120), 1 × 3 (130), 1 × 3 * (142.5 kg), 1 × 8 (105) / 7 sets

3. Romanian stand with supports 2x8 (110 kg)

4. Pull-ups of the gravitron 3x8 (-30 kg)

5.Biceps 3x10 (16 + 16)
Triceps 2x10 (30) block

6. Abs 3x20 (45)

7. Neck 3x20 in each side.

Time 1 h. 30 min.

Body weight 97.5 kg

**Oleg1975K** · 12-24-2019, 03:15 AM

Training session 12/16/19

"Supercompensation" Week No. 2

1. Squat 1x6 (70), 1x5 (90), 1x4 (110), 1x3 (120), 2x3 (130 kg), 1x8 (100) / 7 sets in 18 min

2. Bench press 1x8 (70), 1x6 (90), 1x5 * 110), 3x3 * (125), 1x8 (100) / 7 sets

3. Deadlift 1 × 6 (70), 1 × 5 (100), 1 × 4 (120), 1 × 3 (145) / 4 sets

4. OHP 3x8 (40 kg)
Biceps 3x8 (16 + 16)

5. Reverse flies 3x10 (8 + 8 kg)

6. Abs 3x20 (45)

7. Neck 3x20 in each. side

Training time 1h. 20 minutes.

**Oleg1975K** · 12-24-2019, 03:18 AM

Training session 12/18/19

1. Bench press 1x8 (70), 3x8 (85 kg) / 4p in 5 min

2. Pull-ups of the gravitron 3x8 (-30 kg)

3. Hyperextension 2x10 (+10 kg)

4. Leg curls 2x10 (50? Kg)

5.Biceps 2x10 (16 + 16)
Triceps 2x10 (30 kg) block

6. Abs 3x20 (45)
Shrugs 3x20 (18.5 + 18.5 kg)

Training time 30 min.

**Oleg1975K** · 12-24-2019, 03:34 AM

12/21/2019

Powerlifting competition "Russian North" under the auspices of the GPA-Russia.
Body weight 96.1 kg, entered the weight category up to 100 kg.
I participated in competitions on raw powerlifting and raw bench press.

Results:
Squat 180 kg
Bench press 167.5 kg
Deadlift 230 kg
Total 577.5kg

In the bench press took 2nd place in my weight category.

My student took first place in raw powerlifting and bench press. Weight category - up to 82.5 kg, total 550 kg (200-145-205).

**Oleg1975K** · 01-18-2020, 10:31 PM

Hello! I haven’t gone anywhere, I continue to train.
After participating in the competition, I conducted 4 light recovery training sessions on December 23, 26, 31 and January 3. Then I started to implement the basic plan. The long-term goal for 4 months is to improve the result in the standing press . At the same time I will work on strength endurance and hypertrophy. On January 6, 2020, I started the "Power Power Endurance -Hypertrophy" block of my 9-week SuperKompound program.

**Oleg1975K** · 01-18-2020, 10:37 PM

Training session 01/06/20
1st week of the block, start

1. Squat 1x8 (70), 1x8 (85), 3x8 (100), 1x10 (90) / 6p in 20 min

2. Bench press 1x8 (65), 1x8 (80), 3x8 (95), 1x10 (85) / 6 p

3.Pull-ups of the gravitron 3x8 (-24 kg)
   Caviar standing 3x20 (20 kg)

4. Standing press 1x10 (30), 3x10 (45)

5. Rowing sitting wide grip 3x12 (30 kg)
   Leg curl 3x12 (45)

6.Biceps 3x12 (16 + 16 kg)
   Extension Triceps 2x12 (30)

7.Abs 3x20 (42.5 kg)

8. Neck 3x20 in each. side
   Forearm 3x (20 + 20) 8 and 6 kg

Training time 1 h. 45 min.

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