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Thread: My practice

  1. #1
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    My practice

    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
    Last edited by Oleg1975K; 10-31-2019 at 09:09 AM.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  2. #2
    Registered User Oleg1975K's Avatar
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    Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank)
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    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.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  3. #3
    Registered User Oleg1975K's Avatar
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    Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank)
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    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
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  4. #4
    Registered User Oleg1975K's Avatar
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    Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank)
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    One of the results of the previous “accumulation” block.
    Here 142.5 kg (314 pounds), 4th set.
    http://www.youtube.com/watch?v=uS73aC4TbnE
    Last edited by Oleg1975K; 11-04-2019 at 09:54 AM.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

  5. #5
    Registered User Oleg1975K's Avatar
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    Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank)
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    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.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  6. #6
    Registered User Oleg1975K's Avatar
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    Age: 49
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    Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank)
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    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.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  7. #7
    Registered User Oleg1975K's Avatar
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    Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank)
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    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.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  8. #8
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Age: 49
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    Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank)
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    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.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  9. #9
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Age: 49
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    Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank)
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    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.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  10. #10
    Registered User Oleg1975K's Avatar
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    Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank)
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    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. (((
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

  11. #11
    Registered User Oleg1975K's Avatar
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    Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank)
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    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.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

  12. #12
    Registered User Oleg1975K's Avatar
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    Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank)
    Oleg1975K is offline
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

  13. #13
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Age: 49
    Posts: 185
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    Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank) Oleg1975K is the lowest scum of the boards. (Worst Rank)
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    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.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

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