ok

[F-E]

F-E עדכן/ה את הלוג ״ok״:

23/12/21

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

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[Black Beard of Death]

F-E עדכן/ה את הלוג ״ok״:

23/12/21



קרא את שאר עדכון הלוג...

לול, הוא מאמן אותך להיות כוכב פורנו?

 

[F-E]

F-E עדכן/ה את הלוג ״ok״:

24/12/21

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

Farmers walks
70kg 3 x 20m walks

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[F-E]

F-E עדכן/ה את הלוג ״ok״:

27/12/21

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

קרא את שאר עדכון הלוג...

 

[F-E]

F-E עדכן/ה את הלוג ״ok״:

28/12/21

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

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[Black Beard of Death]

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