Raw bench, I want all reps held at lockout for 2 sec on every set
Bar 3 sets of 12 reps
60kg 12 reps
80kg 8 reps
100kg 5
120kg 3
140kg 2
160kg 3
140kg 6 sets of 3 reps, paused
120kg 1 set of 8 reps paused
Dbell flat bench press, neutral grip with pauses on all reps 3/5 sets of 10 reps, work hard on
these, reps will change weekly
Log press, one clean only and then just do presses
Warm up to
65kg 2 sets of 8 reps
80kg 5
95kg 3 sets of 4 reps
Pushdowns 3 sets of 15 reps, really pump up your triceps
Face pulls using rope 5 sets 12/20 reps
Squats straight bar, use a belt from start and I would use knee sleeves also from start
All squats to be controlled down and not dropped
Bar 2 sets of 12 reps
60kg 8 reps
90kg 8 reps
120kg 5 reps
150kg 3
180kg 2
210kg 1
255kg 5
220kg 3 sets of 3 reps, short pause at depth
Ghd 5 sets of 10 reps
Closer grip Raw speed bench, I want all reps held at lockout for 2 sec on every set
Week 2 of 3
60kg 2 sets of 8 reps
85kg 5
110kg 3
130kg 6 sets of 2 reps
Sandbag walks
80kg 3 walks of 20m
bar
Bar is never to be dropped
Before pulling really try to tighten up those lats and make those arms if possible but pulling
any slack from bar
60kg 3 sets of 5 reps
80kg 5
100kg 5
120kg 5
140kg 5
160kg 3
180kg 2
200kg 5 sets of 3 reps, hold all reps at lockout and push legs into bar as comes past knee
Pendley rows 3 sets of 10 reps
Pulldowns 3 sets of 10 reps
אנטיביוטיקה וויסקי אורגיות כושלות ובלגנים
Raw bench, I want all reps held at lockout for 2 sec on every set
Bar 3 sets of 12 reps
60kg 12 reps
80kg 8 reps
100kg 5
115kg 3
130kg 2
150kg 3
135kg 6 sets of 3 reps, paused
Dbell flat bench press, neutral grip with pauses on all reps 3 sets of 12 reps, work hard on
these, reps will change weekly
Log press, one clean only and then just do presses
Warm up to
60kg 2 sets of 8 reps
75kg 5
90kg 3 sets of 5 reps
Pushdowns 3/5 sets of 15 reps, really pump up your triceps
Face pulls using rope 5 sets 12/20 reps
Log press, one clean only and then just do presses
Warm up to
60kg 2 sets of 8 reps
75kg 5
90kg 3
120kg 5 reps
90kg 3 sets of 8 reps
Closer grip Raw speed bench, I want all reps held at lockout for 2 sec on every set
Week 1 of 3
60kg 2 sets of 8 reps
80kg 5
100kg 3
120kg 5 sets of 3 reps
Sandbag walks, 40m
60kg 3 x 50m walks with sandbag, pick up and walk 50m then drop, short rest then go again
and do 3 walks of these
Farmers walks
90kg 3 x 20m x 20m walks
Lockout all reps, flat sole shoes, or socks
Stiff bar
Bar is never to be dropped
Before pulling really try to tighten up those lats and make those arms as long as possible but
pulling any slack from bar
60kg 3 sets of 5 reps
80kg 5
100kg 5
120kg 5
140kg 5
160kg 3
185kg 2
210kg 1
240kg 5 reps
200kg 5 sets of 3 reps, really work hard on that technique
Pendley rows 3 sets of 10 reps
Pulldowns 3 sets of 10 reps
