Reply
Results 1 to 25 of 25

Thread: My practice

  1. #1
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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

    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
    Reply With Quote

  2. #2
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    Reply With Quote

  3. #3
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    Reply With Quote

  4. #4
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    Reply With Quote

  6. #6
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    Reply With Quote

  7. #7
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    Reply With Quote

  8. #8
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    Reply With Quote

  9. #9
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    Reply With Quote

  10. #10
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    Posts: 287
    Rep Power: 0
    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
    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

  14. #14
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    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

  15. #15
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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.
    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

  16. #16
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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.
    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

  17. #17
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    Last edited by Oleg1975K; 12-07-2019 at 03:02 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

  18. #18
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    Monday Deadlift Video
    215 kg
    https://www.youtube.com/watch?v=e9HS5bP2rqY
    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

  19. #19
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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.
    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

  20. #20
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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?
    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

  21. #21
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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.
    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

  22. #22
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    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

  23. #23
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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.
    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

  24. #24
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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.
    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

  25. #25
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 287
    Rep Power: 0
    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
    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
    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

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts