Military press, chest press, etc..

Military press with chains 5*10 / 5*5 
Chest press with chains 5*10
Pull ups 3*5
Pull down machine 2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Tricep machine 1*10
Biceps 3*10

Light morning..

Squat 5*5
Deadlift "romanian style" 5*5
Leg press 3*10
Leg extension 3*10
Calf raise 3*10
Pull down abs 1*20

Light deadlift..

Squat 5*5

RAW deadlift "gorilla style"
3*5*120 / 5*160 / 5*200 / 1*230 / 1*260

Pull down abs one leg front 2*20
Crunch 2*20
Side crunch 2*20
Side rotations 2*20

Bench..

Raw bench
3*10*20-60 / 5*80 / 3*100 / 2*120

Bench with 40 kilos chains

Gear: METAL Jack shirt

5*148 no touch

3*168 no touch

2*188 no touch

1*208 no touch

1*188 touch

 

8" board press with Jack shirt

3*210 / 3*220 / 3*230 / 2*240

Side rises 2*10

Pull down machine 2*10

In the evening - Speed bench..

Speed bench with 40 kilos chains..
warm-up + 9*3*28-68

Kettlebell military press 6*10
Tricep/chest press machine 3*10
Pull down machine 4*10
Lat pulls straight bar 2*10

In the morning..

Light squat 5*5
Light deadlift "romanian style" 5*5
Leg press 3*10
Leg extension 3*10
Calf raise 3*10
Pull down abs 1*20

Deadlift..

Squat
3*5*60 / 5*100 / 5*140

RAW deadlift "gorilla style"
3*5*120 / 5*160 / 5*200 / 1*240 / 1*280

Pull down abs one leg front 2*20
Crunch 2*20
Side crunch 2*20
Side rotations 2*20

In the evening.. military press, etc..

Military press with chains, reverse grip
10*5*28 + 20-60 kilos chains

Chest press with chains
5*10*20-100 kilos chains

Biceps 10*10
Tricep machine 3*10Pull ups 3*5
Pull down machine2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10

light morning..

Squat 5*5
Deadlift "romanian style" 5*5
Leg press 3*10
Leg extension 3*10
Calf raise 3*10
Pull down abs 1*20

Bench day..

Raw bench
5*10*20-60 / 5*80 / 3*100 / 2*120 / 1*130 / 1*140 / 1*150

Bench with 20 kilos chains

Gear: METAL Jack shirt

3*148 no touch

3*168 no touch

3*188 no touch

1*208 no touch

1*228 touch

4" board press with Jack shirt

1*230 / 5*200

Kettlebell military press 6*10
Triceps 3*10
Pull ups 3*5
Pull down machine 2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10

Biceps 6*10

training in the pool..

About one week ago.. I had hard training in the pool.. running, jumping and walking.. it was too hard for my knee.. so, after that the knee was warm and swollen.. ice, rest and training only bench.. now, knee is better, so I start squat and deadlift training again soon..

Speed bench..

Speed bench.. +40 kilos chains..
warm-up + 9*3*48-68

Military press machine 3*10
Tricep/chest press machine 3*10
Pull ups 3*5
Pull down machine2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Biceps 6*10

light squat, etc..

Squat
3*5*60 / 5*100 / 5*120

Deadlift "gorilla style"
5*60 / 5*100 / 5*140 / 1*180 / 1*200 / 1*210 / 1*220 / 1*230

Leg extension 5*5
Calf raise 5*5
Pull down abs 1*20

Squat and deadlift..

Squat
3*5*60 / 5*100 / 5*140 / 1*150 / 1*160 / 1*170

Romanian deadlift
5*60 / 5*100 / 5*140 / 5*160 / 5*170

Leg press 5*10
Pull down abs one leg front 2*20
Crunch 2*20
Side crunch 2*20
Side rotations 2*20

In the evening - Full gear bench..

Bench with METAL JACK shirt..
warm-up 7*10-5*28-108 + 20 kilos chains
5*128 + 20 kilos chains, no touch
3*148 + 20 kilos chains, no touch
2*168 + 20 kilos chains, no touch
1*188 + 20 kilos chains, no touch
1*208 + 20 kilos chains, touch
5*178 + 20 kilos chains, no touch

Military press machine 3*10
Tricep/chest press machine 3*10
Pull ups 3*5
Pull down machine2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Biceps 6*10

In the morning..

new week.. same tricks..

Squat
3*5*60 / 5*100 / 5*120

Deadlift "gorilla style"
5*60 / 5*100 / 5*140 / 1*180 / 1*190 / 1*200 / 1*210 / 1*220

Leg extension 5*5
Calf raise 5*5
Pull down abs 1*20

In the evening.. bench with shirt..

squat and deadlift again..

Light squat
3*5*60 / 5*80 / 5*100

Light deadlift "gorilla style"
5*60 / 5*100 / 5*140 / 1*180 / 1*200 / 1*220 / 1*230 / 1*240

Leg extension 5*5
Calf raise 5*5
Pull down abs 1*20

We organize small powerlifting competition in METAL Gym tomorrow..

In the evening - Speed bench..

Speed bench.. +60 kilos chains..
warm-up + 9*3*48-68

Kettlebell military press 6*10
Tricep/chest press machine 3*10
Pull ups 3*5
Pull down machine2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Biceps 11*10

In the morning..

Light squat
3*5*60 / 5*80 / 5*100

Light deadlift "gorilla style"
5*60 / 5*100 / 5*140 / 1*180 / 1*200 / 1*210 / 1*220 / 1*230

Leg extension 5*5
Calf raise 5*5
Pull down abs 1*20