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Previous diaries:
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For the 2003 WPO final, Arnold Classic's Columbus Ohio. |
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For the 2002 WPC World's and WPO semi final. |
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For the 2002 WPO final, Arnold Classic's Columbus Ohio. |
For the 2003 METAL Bench Record Breakers.
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Week 50 |
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13.12.03 |
Bench My bodyweight 128,7 kg |
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9.12.03 |
BENCH SHORTS 5x20 / 5x40 / 5x60 / 5x80 / 5x100 / 5x120 / 3x5x140 |
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Lat bulls straight bar 3x10 Reverse hyper 1x20 Leg raises 1x20 Crunch 1x20 |
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8.12.03 |
SQUAT 5x20 / 5x60 / 5x100 / 5x140 / 5x180 / 1x220 / 1x260 / 1x300 |
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Week 49 |
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5.12.03 |
BENCH SPEED wide or narrow 10x20 / 10x50 / 10x70 / 5x90 / 8x3x110 |
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Shorts narrow 5x5 Tate press 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 |
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3.12.03 |
Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Crunch 1x20 Standing rope row, up 4x15 |
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1.12.03 |
Gym lifts |
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SQUAT 440 / 480 / 500 no lift |
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My bodyweight 129,9 kg |
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Week 48 |
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I am not going to lift in Calgary, because of the family reasons, but I am going to lift maxims in squat, bench and deadlift on next monday in the gym. My training program to Arnold Classic's will be based on this gym total. My next competition is WPO Super final in Arnold Classic's Columbus Ohio. |
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27.11.03 |
BENCH SHORTS 5x20 / 5x40 / 5x60 / 5x80 / 5x100 / 5x120 / 3x5x130 |
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Reverse hyper 1x20 Leg raises 1x20 Crunch 1x20 |
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25.11.03 |
Reverse hyper 4x10 Pulldown abs, medium position 1x20 Crunch 1x20 Leg raises 1x20 Lat bulls straight bar 4x10 |
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Week 47 |
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23.11.03 |
BENCH SPEED wide or narrow 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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Shorts narrow 5x5 Tate press, standing 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 |
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21.11.03 |
BOX SQUAT SPEED 16" 5x20 / 5x60 / 5x100 / 3x140 / 2x200 / 6x2x245 |
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DEADLIFT SPEED 5x1x205 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow with the band 5x10 Leg raises 1x20 Lat bulls straight wide v-handle with the band 2x15 |
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19.11.03 |
BENCH hangbar, narrow, extra strong bands 3x10x80 / 5x100 / 3x120 / 2x140 / 1x160 / 1x180 / 1x200 / 1x220 / 1x240 / 1x250 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row, down 4x15 Biceps curl 1x20 |
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17.11.03 |
GOOD MORNING camber bar, wide position 10x27,5 / 5x67,5 / 3x107,5 / 2x147,5 / 1x187,5 / 1x227,5 / 1x267,5 / 1x307,7 |
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Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar with the band 2x15 |
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Week 46 |
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16.11.03 |
BENCH SPEED wide or narrow, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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Shorts narrow, mini bands in double 5x5 Tate press, standing 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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14.11.03 |
BOX SQUAT SPEED 16" extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 2x200 / 2x2x245 / 2x2x265 / 2x285 / 1x317,5 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide with the band 5x10 Leg raises 1x20 Lat bulls straight v-handle with the band 2x15 |
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12.11.03 |
BENCH till startting weight in next meet, METAL Pro bencher 3x5x60-100 / 3x120 / 2x140 / 1x160 / 1x180 / 1x200 / 1x220 / 1x240 / 1x252,5 |
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DEADLIFT till startting weight in next meet, METAL deadlifter 3x5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x320 / 1x360 / 1x390 |
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11.11.03 |
Glute ham bench 1x10 Reverse hyper 1x20 Pulldown abs narrow 1x15 Lat bulls straight v-handle 1x15 |
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Week 45 |
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6.11.03 |
Training in Danmark (IPF world's warming up) |
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FLOOR PRESS narrow 3x10x20-60 / 5x80 / 3x100 / 2x120 / 1x140 / 1x160 / 1x180 |
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Bench wide 1x20x60 |
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SQUAT 5x20 / 5x60 / 5x100 / 5x140 / 5x180 |
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DEADLIFT 2x5x70 / 5x120 / 5x170 / 5x200 |
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Crunch 1x20 |
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3.11.03 |
SQUAT till startting weight in next meet, METAL Pro squatter, METAL briefs and wraps 5x25 / 5x65 / 5x105 / 5x145 / 5x200 / 3x250 / 2x300 / 1x340 / 1x380 / 1x420 / 1x460 |
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Week 44 |
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31.10.03 |
BOX SQUAT SPEED 16"extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 3x2x200 |
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DEADLIFT SPEED 5x1x205 |
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Glute ham bench 1x10 Reverse hyper 1x10 Pulldown abs narrow or wide with the band 2x10 Leg raises 1x20 Lat bulls straight wide or narrow v-handle with the band 4x15 |
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29.10.03 |
BENCH with the chains 105 kg 3x10x25 / 5x45 / 3x65 / 2x85 / 1x105 / 1x125 / 1x140 / 1x152,5 / 1x155 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row, up 4x15 Biceps curl 1x20 |
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27.10.03 |
GOOD MORNING camber bar, wide position, 2x25 kg weight releasers 2x10x27,5 / 5x67,5 / 3x107,5 / 2x147,5 / 1x187,5 / 1x227,5 / 1x267,5 / 1x307,7 |
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Deadlift with the dumbells 5x5 Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar with the band 2x15 |
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Week 43 |
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26.10.03 |
BENCH SPEED wide or narrow, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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Shorts narrow, mini bands in double 5x5 Tate press, standing 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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24.10.03 |
BOX SQUAT SPEED 16" 2x extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 2x200 / 6x2x245 |
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DEADLIFT SPEED mini bands in double 5x1x205 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow or wide with the band 4x25 Leg raises 1x20 Lat bulls straight wide v-handle with the band 2x15 |
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22.10.03 |
BENCH hangbar, wide, 2x extra strong bands 3x10x80-120 / 5x140 / 3x160 / 2x180 / 1x200 / 1x220 / 1x240 / 1x250 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row, up or down 4x15 Biceps curl 1x20 |
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20.10.03 |
BOX SQUAT 16" camber bar, 2x25 kg weight releasers, 2x extra strong bands 3x5x27,5 / 3x67,5 / 2x107,5 / 1x147,5 / 1x187,5 / 1x227,5 / 1x257,5 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x250 / 1x300 / 1x340 / 1x380 / 1x420 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Crunch 1x20 Lat pulls straight bar with the band 2x15 |
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Week 42 |
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19.10.03 |
BENCH SPEED wide or narrow, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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Shorts narrow, mini bands in double 5x5 Tate press, standing 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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17.10.03 |
BOX SQUAT SPEED 16" extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 2x200 / 2x2x245 / 2x2x265 / 2x285 / 1x317,5 |
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DEADLIFT SPEED 5x1x205 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide with the band 1x50 / 1x40 / 1x10 Leg raises 1x20 Lat bulls straight v-handle with the band 2x15 |
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15.10.03 |
FLOOR PRESS 3x10x20-60 / 5x80 / 3x100 / 2x120 / 1x140 / 1x160 / 1x180 / 1x192,5 / 1x200 / 1x205 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row, up 4x15 Biceps curl 1x20 |
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13.10.03 |
GOOD MORNING camber bar, wide position, 2x25 kg weight releasers 10x27,5 / 5x67,5 / 3x107,5 / 2x147,5 / 1x187,5 / 1x227,5 |
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Deadlift with the dumbells 5x5 Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar with the band 2x15 |
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Week 41 |
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12.10.03 |
BENCH SPEED wide or narrow, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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Shorts narrow, mini bands in double 5x5 Tate press, standing 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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10.10.03 |
BOX SQUAT SPEED 16" extra strong bands 5x20 / 5x70 / 5x120 / 3x160 / 2x200 / 6x2x245 |
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DEADLIFT SPEED 5x1x205 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow with the band 1x50 / 1x30 / 1x20 Leg raises 1x20 Lat bulls straight wide v-handle with the band 2x15 |
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8.10.03 |
BENCH with the chains 105 kg 3x10x30 / 5x30 / 3x50 / 2x70 / 1x90 / 1x110 / 1x130 / 1x150 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row, up 4x15 Biceps curl 1x20 |
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6.10.03 |
BOX SQUAT 16" camber bar, 2x25 kg weight releasers, 2x extra strong bands 3x10x27,5 / 5x67,5 / 3x107,5 / 2x147,5 / 1x187,5 / 1x227,5 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x250 / 1x300 / 1x340 / 1x380 / 1x410 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Crunch 1x20 Lat pulls straight bar with the band 2x15 |
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Week 40 |
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5.10.03 |
BENCH SPEED wide or narrow, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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3.10.03 |
BOX SQUAT SPEED 16" extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 2x180 / 2x220 / 3x2x245 / 2x2x220 |
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DEADLIFT SPEED 5x1x205 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide with the band 1x50 / 1x30 / 1x20 Leg raises 1x20 Lat bulls straight v-handle with the band 2x15 |
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1.10.03 |
BENCH hangbar, wide, 2x extra strong bands 3x10x80-120 / 5x140 / 3x160 / 2x180 / 1x200 / 1x220 / 1x232,5 / 1x240 / 1x247,5 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row, up 4x15 Biceps curl 1x20 |
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29.9.03 |
GOOD MORNING camber bar, wide position, 2x25 kg weight releasers 2x10x27,5 / 5x67,5 / 3x107,5 / 2x147,5 / 1x187,5 / 1x227,5 |
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Deadlift with the dumbells 5x5 Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar with the band 2x15 |
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Week 39 |
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26.9.03 |
BOX SQUAT 16" extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 2x180 / 2x220 |
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Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs narrow with the band 1x40 |
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24.9.03 |
FLOOR PRESS 10x20 / 10x40 / 10x60 / 5x80 / 3x100 / 2x120 / 1x140 / 1x160 / 1x180 / 1x190 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row, down 4x15 Biceps curl 1x20 |
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22.9.03 |
BOX SQUAT 16" camber bar, 2x25 kg weight releasers, 2x extra strong bands 3x10x27,5 / 5x67,5 / 3x107,5 / 2x147,5 / 1x187,5 / 1x227,5 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x320 / 1x360 / 1x400 |
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Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Crunch 1x20 |
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Week 38 |
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21.9.03 |
BENCH SPEED wide or narrow, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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Shorts narrow, mini bands in double 5x5 Tate press, standing 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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19.9.03 |
BOX SQUAT SPEED 16" extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 2x180 / 6x2x220 |
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DEADLIFT SPEED 5x1x205 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide with the band 1x40 / 1x30 / 1x20 / 1x10 Leg raises 1x20 Lat bulls straight v-handle with the band 2x15 |
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17.9.03 |
BENCH with the chains 105 kg 3x10x25 / 5x45 / 3x65 / 2x85 / 1x105 / 1x125 / 1x145 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row, up 4x15 Biceps curl 1x20 |
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15.9.03 |
GOOD MORNING camber bar, wide position, 2x25 kg weight releasers 2x10x27,5 / 5x67,5 / 3x107,5 / 2x147,5 / 1x187,5 / 1x227,5 / 1x267,5 / 1x297,5 |
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Deadlift with the dumbells 5x5 Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar with the band 2x15 |
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Week 37 |
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14.9.03 |
BENCH SPEED wide or narrow, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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Shorts narrow, mini bands in double 5x5 Tate press, standing 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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8-10.9.03 |
I have a little bit problems with my stomach. |
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Week 36 |
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5.9.03 |
BOX SQUAT SPEED 16" extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 2x180 / 6x2x210 |
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DEADLIFT SPEED 5x1x205 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow with the band 1x40 / 1x40 / 1x20 Leg raises 1x20 Lat bulls straight wide v-handle with the band 4x15 |
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3.9.03 |
BENCH hangbar, wide, 2x extra strong bands 10x80 / 10x100 / 10x120 / 5x140 / 3x160 / 2x180 / 1x200 / 1x220 / 1x230 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 Biceps curl 1x20 |
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2.9.03 |
BOX SQUAT 16" camber bar, 2x25 kg weight releasers, 2x extra strong bands 3x10x27,5 / 5x67,5 / 3x107,5 / 2x147,5 / 1x187,5 / 1x217,5 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x320 / 1x360 / 1x380 |
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Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar with the band 4x15 |
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1.9.03 |
BENCH SPEED wide, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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Shorts narrow, mini bands in double 5x5 Tate press, standing 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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Week 35 |
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29.8.03 |
BOX SQUAT SPEED 16" extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 2x170 / 6x2x200 |
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DEADLIFT SPEED 5x1x205 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow with the band 1x40 / 1x30 / 1x20 / 1x10 Leg raises 1x20 Lat bulls straight v-handle with the band 4x15 |
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27.8.03 |
BENCH hangbar, extra strong bands 10x60 / 10x80 / 10x100 / 5x120 / 3x140 / 2x160 / 1x180 / 2x1x200 / 1x210 / 1x215 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 Biceps curl 1x20 |
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26.8.03 |
GOOD MORNING camber bar, wide position, 2x25 kg weight releasers 2x10x27,5 / 5x67,5 / 3x107,5 / 2x147,5 / 1x187,5 / 1x227,5 / 1x257,5 |
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Deadlift with the dumbells 5x5 Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 |
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Week 34 |
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20.8.03 |
BOX SQUAT 16" extra strong bands 5x20 / 5x40 / 5x60 / 5x80 / 5x100 |
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DEADLIFT SPEED 5x1x205 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow with the band 1x40 / 1x30 / 1x20 / 1x10 Leg raises 1x20 Lat bulls straight wide v-handle with the band 4x15 |
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19.8.03 |
FLOOR PRESS hangbar, extra strong bands 10x60 / 10x80 / 10x100 / 5x120 / 3x140 / 2x160 / 1x180 / 1x200 / 1x210 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 Biceps curl 3x20 |
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18.8.03 |
BOX SQUAT 16" camber bar, 2x25 kg weight releasers, 2x extra strong bands 3x5x27,5 / 3x67,5 / 2x107,5 / 1x147,5 / 1x187,5 / 1x207,5 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x320 / 1x360 / 1x370 |
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Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar with the band 4x15 |
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Week 33 |
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15.8.03 |
BENCH SPEED wide, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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Shorts narrow, mini bands in double 5x5 Tate press, standing 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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14.8.03 |
BOX SQUAT SPEED 16" extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 2x170 / 6x2x190 |
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DEADLIFT SPEED 5x1x205 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide with the band 2x40 / 1x20 Leg raises 1x20 Lat bulls straight v-handle with the band 4x15 |
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12.8.03 |
BENCH with the chains 105 kg 3x10x25 / 5x25 / 3x45 / 2x65 / 1x85 / 1x105 / 1x65 / 1x105 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 Biceps curl 1x20 |
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11.8.03 |
GOOD MORNING camber bar, wide position, 2x25 kg weight releasers 2x10x27,5 / 5x67,5 / 3x107,5 / 2x147,5 / 1x187,5 / 1x227,5 |
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Deadlift with the dumbells 5x5 Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Leg extension 2x20 Lat pulls straight bar with the band 4x15 |
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Week 32 |
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8.8.03 |
BENCH SPEED wide, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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Shorts narrow, mini bands in double 5x5 Tate press, standing 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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7.8.03 |
BOX SQUAT SPEED 16" extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 6x2x180 |
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DEADLIFT SPEED 5x1x205 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow with the band 5x20 Leg raises 1x20 Leg extension 2x20 Lat bulls straight wide v-handle with the band 4x15 |
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5.8.03 |
BENCH 2x25 kg weight releasers, mini bands in double 3x10x20 / 5x40 / 3x60 / 2x80 / 1x100 / 1x120 / 1x140 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 Biceps curl 1x20 |
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4.8.03 |
BOX SQUAT 16" 2x25 kg weight releasers, 2x extra strong bands 3x5x25 / 3x65 / 2x105 / 1x145 / 1x185 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x320 / 1x360 |
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Glute ham bench 1x20 Reverse hyper 1x20 Pulldown abs one leg front 4x40 Leg extension 2x20 |
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Week 31 |
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30.7.03 |
BENCH narrow, camber bar 3x10x20 / 5x40 / 5x60 / 5x80 / 5x100 / 5x120 / 30x60 |
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Tate press 3x20 Standing rope row 4x15 Biceps curl 1x20 |
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29.7.03 |
BOX SQUAT 16" camber bar, extra strong bands 5x27,5 / 5x67,5 / 5x107,5 / 5x147,5 / 4x187,5 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x310 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 2x40 Crunch 1x20 Leg extension 2x20 Lat pulls straight bar 4x15 |
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28.7.03 |
BENCH SPEED wide, mini bands in double 10x25 / 10x45 / 10x65 / 5x85 / 8x3x105 |
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Shorts narrow, mini bands in double 5x5 Tate press, standing 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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Week 30 |
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23.7.03 |
BENCH hangbar, extra strong bands 10x60 / 10x80 / 10x100 / 5x120 / 3x140 / 2x160 / 1x180 / 1x200 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 Biceps curl 3x20 |
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22.7.03 |
BOX SQUAT 16" camber bar, extra strong bands 5x27,5 / 3x67,5 / 2x107,5 / 1x147,5 / 1x187,5 / 5x147,5 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x320 / 1x360 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow 2x25 Pulldown abs wide 2x25 Leg raises 1x20 Leg extension 2x20 Lat pulls straight wide v-handle 2x15 Lat pulls straight v-handle 2x15 |
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21.7.03 |
BENCH SPEED wide, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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Shorts narrow, mini bands in double 5x5 Tate press, standing 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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Week 29 |
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16.7.03 |
BENCH wide, mini bands in double 20x20 / 20x30 / 20x40 |
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Tate press, standing 3x20 Band pull down 3x20 |
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15.7.03 |
BOX SQUAT 16" camber bar, extra strong bands 5x27,5 / 3x67,5 / 2x107,5 / 1x147,5 / 1x187,5 / 5x107,5 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x320 / 1x350 |
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Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Leg extension 2x20 Lat pulls straight bar 4x15 |
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14.7.03 |
BENCH with the chains 105 kg 3x10x25 / 5x45 / 3x65 / 2x85 / 3x1x105 |
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Military press 5x5 Tate press, standing 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 Biceps curl 1x20 |
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Week 28 |
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10.7.03 |
BENCH SPEED wide, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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Shorts narrow, mini bands in double 5x5 Tate press, standing 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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9.7.03 |
BOX SQUAT 16" camber bar 5x27,5 / 5x67,5 / 5x107,5 / 5x147,5 / 5x187,5 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x320 / 1x340 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow 2x25 Pulldown abs wide 2x25 Leg raises 1x20 Lat pulls straight wide v-handle 2x15 Lat pulls straight v-handle 2x15 |
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7.7.03 |
BENCH DECLINE 10x20 / 10x40 / 10x60 / 5x80 / 3x100 / 2x120 / 1x140 / 1x160 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 Biceps curl 1x20 |
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Week 27 |
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2.7.03 |
BENCH SPEED wide, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x100 |
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Shorts narrow, mini bands in double 5x5 Tate press3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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1.7.03 |
BOX SQUAT 16" camber bar 5x27,5 / 5x67,5 / 5x107,5 / 5x147,5 / 5x187,5 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x320 / 1x330 |
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Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Leg extension 2x20 Lat pulls straight bar 4x15 |
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30.6.03 |
BOARD PRESS 6" mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 3x100 / 2x120 / 1x140 / 1x160 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 Biceps curl 1x20 |
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Week 26 |
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26.6.03 |
BENCH SPEED wide, mini bands in double 10x20 / 10x40 / 10x60 / 5x80 / 8x3x90 |
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Shorts narrow, mini bands in double 5x5 Tate press3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Lat bulls straight bar 4x15 Biceps curl 1x20 |
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25.6.03 |
BOX SQUAT 16" camber bar 5x27,5 / 5x67,5 / 5x107,5 / 5x147,5 / 5x187,5 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x320 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide 4x25 Leg extension 2x20 Lat pulls straight bar 4x15 |
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23.6.03 |
BENCH hangbar, extra strong bands 10x60 / 10x80 / 5x100 / 3x120 / 2x140 / 1x160 / 1x180 / 1x200 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 Biceps curl 1x20 |
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Week 25 |
HOLIDAY WEEK |
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Week 24 |
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13.6.03 |
BENCH wide, mini bands in double 10x20 / 10x40 / 10x60 / 10x80 / 10x100 |
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11.6.03 |
BOX SQUAT 16" camber bar 5x27,5 / 5x67,5 / 5x107,5 / 5x147,5 / 5x187,5 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x310 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Leg extension 2x20 Lat pulls straight V-handle 4x15 |
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9.6.03 |
FLOOR PRESS hangbar, extra strong bands 10x60 / 10x80 / 5x100 / 5x120 / 3x140 / 2x160 / 1x180 / 1x200 / 1x210 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 Biceps curl 1x20 |
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Week 23 |
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5.6.03 |
BENCH SPEED wide, mini bands in double 10x20 / 10x40 / 5x60 / 5x80 / 8x3x100 |
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Tate press1x40 Front delt raises 1x30 Band pull down 1x40 |
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4.6.03 |
BOX SQUAT 16" camber bar 5x27,5 / 5x67,5 / 5x107,5 / 5x147,5 / 5x187,5 |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x300 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide 1x50 Pulldown abs narrow 1x50 Leg raises 1x20 Leg extension 2x20 Lat pulls straight wide V-handle 4x15 |
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2.6.03 |
BENCH wide 10x20 / 10x40 / 10x60 / 5x80 / 3x100 / 2x120 / 1x140 / 2x1x160 / 1x170 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 Biceps curl 1x20 |
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Week 22 |
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27.5.03 |
BOX SQUAT 16" 5x20 / 5x60 / 5x100 / 5x140 / 5x180 |
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DEADLIFT plates on the box 6" 5x120 / 5x160 / 5x200 / 5x240 / 5x280 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Crunch 1x20 Leg extension 2x20 Lat pulls straight bar 2x15 |
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26.5.03 |
BENCH with the chains 105 kg 3x10x25 / 5x25 / 3x45 / 2x65 / 1x85 / 1x105 / 1x125 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 Biceps curl 1x20 |
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Week 21 |
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22.5.03 |
BENCH SPEED wide, mini bands in double 10x20 / 10x40 / 5x60 / 5x80 / 8x3x100 |
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Shorts, mini bands in double 5x5 Tate press3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Lat bulls straight bar 4x15 Biceps curl 1x20 |
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21.5.03 |
BOX SQUAT 16" camber bar 5x27,5 / 5x67,5 / 5x107,5 / 5x147,5 / 5x187,5 |
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DEADLIFT 5x120 / 5x160 / 5x200 / 5x220 / 5x240 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide 1x50 Pulldown abs narrow 1x50 Leg raises 1x20 Leg extension 2x20 Lat pulls straight V-handle 2x15 |
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19.5.03 |
BOARD PRESS 6" mini bands in double 10x20 / 10x40 / 5x60 / 5x80 / 3x100 / 2x120 / 1x140 / 1x160 / 1x170 / ( 1x180 no lift ) |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 Biceps curl 1x20 |
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Week 20 |
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15.5.03 |
BENCH SPEED wide, mini bands in double 10x20 / 10x40 / 5x60 / 5x80 / 8x3x100 |
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Shorts, mini bands in double 5x5 Tate press3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Lat bulls straight wide V-handle 4x15 |
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14.5.03 |
BOX SQUAT 16" camber bar 5x27,5 / 5x67,5 / 5x107,5 / 5x147,5 / 5x187,5 |
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BOX DEADLIFT 3" 5x60 / 5x100 / 5x140 / 5x180 / 5x220 |
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Pull trough 2x20 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Crunch 1x20 Side bend 2x20 Leg extension 2x20 Lat bulls straight bar 2x15 |
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13.5.03 |
BENCH hangbar, extra strong bands 10x60 / 10x80 / 5x100 / 5x120 / 3x140 / 2x160 / 1x180 / 1x200 / 1x220 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 Biceps curl 1x20 |
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Week 19 |
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9.5.03 |
BENCH SPEED wide, strong bands in double 10x20 / 5x40 / 5x60 / 8x3x80 |
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Shorts, strong bands in double 5x5 Tate press3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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7.5.03 |
BOX SQUAT 16" camber bar 5x27,5 / 5x67,5 / 5x107,5 / 5x147,5 / 5x187,5 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide 2x50 Leg raises 1x20 Leg extension 2x20 Lat pulls straight bar 4x15 |
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5.5.03 |
FLOOR PRESS hangbar, extra strong bands 10x60 / 10x80 / 5x100 / 5x120 / 3x140 / 2x160 / 1x180 / 1x200 / 1x210 / 1x220 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 Biceps curl 1x20 |
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Week 18 |
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29.4.03 |
SQUAT cambr bar, narrow position 5x27,5 / 5x67,5 / 107,5 / 147,5 / 187,5 |
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DEADLIFT plates on the box 6" 1x120 / 1x170 / 1x220 / 1x260 / 1x300 |
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Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs one leg front 2x20 Leg extension 1x50 |
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28.4.03 |
BENCH MAX with the chains 105 kg 10x25 / 2x5x25 / 3x45 / 2x65 / 1x85 / 1x105 / 1x125 / (1x142,5 no lift) |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 Biceps curl 1x20 |
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Week 17 |
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25.4.03 |
BENCH SPEED wide, strong bands in double 10x20 / 5x40 / 5x60 / 8x3x80 |
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Shorts, strong bands in double 5x5 Tate press3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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24.4.03 |
BOX SQUAT 16" extra strong bands 5x25 / 5x70 / 5x110 / 3x150 / 2x190 / 3x2x220 |
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Leg extension 2x50 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow 5x20 Leg raises 1x20 |
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22.4.03 |
BOARD PRESS 6" mini bands in double 10x20 / 5x40 / 3x60 / 2x80 / 1x100 / 1x120 / 1x140 / 1x160 / 1x170 / 1x180 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 Biceps curl 1x20 |
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Week 16 |
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17.4.03 |
BENCH SPEED wide, extra strong bands in double 10x20 / 10x40 / 5x60 / 5x80 / 6x3x100 |
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Shorts, extra strong bands in double 5x5 Tate press3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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16.4.03 |
BOX SQUAT 16" camber bar, 2x extra strong bands, 2x25 kg weight releasers 5x27,5 / 3x67,5 / 2x107,5 / 1x147,5 / 1x187,5 |
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DEADLIFT plates on the box 6" 1x120 / 1x160 / 1x200 / 1x240 / 1x280 / 1x320 |
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Pull trough 2x20 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Crunch 1x20 Side bend 2x20 Lat bulls straight bar 4x15 |
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14.4.03 |
BENCH hangbar, extra strong bands 10x60 / 10x80 / 10x100 / 5x120 / 3x140 / 2x160 / 1x180 / 1x200 / 1x220 / 1x232,5 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 Biceps curl 1x20 |
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Week 15 |
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11.4.03 |
BENCH SPEED wide, extra strong bands in double 10x20 / 10x40 / 5x60 / 5x80 / 6x3x90 |
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Shorts, extra strong bands in double 5x5 Tate press 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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9.4.03 |
BOX SQUAT SPEED 16" extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 2x180 / 6x2x220 |
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DEADLIFT SPEED 5x1x205 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide 5x20 Leg raises 1x20 Lat bulls straight v-handle 4x15 |
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8.4.03 |
FLOOR PRESS hangbar, extra strong bands 10x60 / 10x80 / 10x100 / 5x120 / 3x140 / 2x160 / 1x180 / 1x200 / 1x220 / 1x227,5 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 Biceps curl 1x20 |
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Week 14 |
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4.4.03 |
BENCH SPEED wide, extra strong bands in double 10x20 / 5x40 / 5x60 / 5x80 / 6x3x100 |
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Shorts, extra strong bands in double 5x5 Tate press 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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2.4.03 |
BOX SQUAT 16" camber bar, 2x extra strong bands, 2x25 kg weight releasers 5x27,5 / 3x67,5 / 2x107,5 / 1x147,5 / 1x187,5 / 1x227,5 (480kg in up position) |
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DEADLIFT plates on the box 6" 5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x320 / 1x360 / 1x400 |
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Pull trough 2x20 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Crunch 1x20 Side bend 2x20 Lat bulls straight bar 4x15 |
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31.3.03 |
BENCH MAX with the chains 105 kg 3x10x20 / 5x20 / 3x20 / 2x40 / 1x60 / 1x80 / 1x100 / 1x120 / 1x130 / 1x140 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 Biceps curl 1x20 |
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Week 13 |
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28.3.03 |
BENCH SPEED wide, strong bands in double 10x20 / 10x40 / 10x60 / 5x80 / 6x3x100 |
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Shorts 5x5 Tate press 3x20 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Biceps curl 1x20 |
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27.3.03 |
BOX SQUAT 16" extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 2x180 / 2x220 / 2x260 |
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DEADLIFT 5x1x205 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow 1x100 Leg raises 1x20 Lat bulls straight wide v-handle 4x15 |
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24.3.03 |
BOARD PRESS 6" mini bands in double 5x20 / 5x50 / 5x80 / 5x100 / 5x120 / 5x140 / 4x160 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 |
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Week 12 |
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21.3.03 |
BENCH wide, medium bands in double 10x20 / 10x40 / 10x60 / 10x80 / 10x100 |
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Tate press 2x20 Tricep puchdowns one hand 2x20 Front delt raises 2x15 Band pull down 4x15 |
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19.3.03 |
BOX SQUAT 16" camber bar, extra strong bands 5x27,5 / 5x67,5 / 5x107,5 / 5x147,5 / 5x187,5 |
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|
DEADLIFT plates on the box 6" 5x120 / 5x200 / 5x280 / 3x360 |
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Pull trough 1x20 Glute ham bench 1x20 Reverse hyper 1x20 Pulldown abs one leg front 4x20 Back extension 1x20 Crunch 1x20 Side bend 2x20 Lat bulls straight bar 4x15 |
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17.3.03 |
BENCH hangbar, extra strong bands 5x60 / 5x80 / 5x100 / 5x120 / 5x140 / 5x160 / 5x180 / 5x200 / 3x210 |
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Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 |