Download and install DiVX codec if the video can't be viewed.
Next stop is 1.3.2003 WPO final, Arnold Classic's, Columbus Ohio.
|
Week 9 |
|
|
1.3.03 |
|
|
Bench 230 / 245 / 250 |
|
|
Deadlift 370 / 390 / 411 no lift |
|
|
Total 1130 wr |
|
|
|
|
|
|
This training period was very bad for me. I fall into the fight with my stomach and my shoulder. So what! The winner is who lifts most! |
|
|
|
|
26.2.03 |
BENCH SHORTS medium 5x20 / 5x40 / 5x60 / 5x80 / 5x100 / 4x5x120 |
|
|
Reverse hyper 1x20 Leg raises 1x20 Crunch 1x20 |
|
|
|
|
24.2.03 |
Reverse hyper 4x10 Pulldown abs, medium position 1x20 Crunch 1x20 Leg raises 1x20 Lat bulls straight bar 4x10 |
|
|
|
|
Week 8 |
|
|
|
|
|
23.2.03 |
BENCH SPEED narrow 3x10x20 / 5x40 / 5x60 / 5x80 / 3x100 / 8x3x120 |
|
|
Tate press 3x20 Tricep puchdowns one hand 3x20 Front delt raises 3x15 Band pull down 4x15 |
|
|
|
|
21.2.03 |
BOX SQUAT SPEED 16" 5x20 / 5x70 / 5x120 / 3x160 / 2x200 / 6x2x235 |
|
|
DEADLIFT SPEED 5x1x205 |
|
|
Glute ham bench 2x10 Reverse hyper 2x10 Pulldown abs narrow 5x20 Leg raises 1x20 Lat pulls straight wide v-handle 4x15 |
|
|
|
|
19.2.03 |
BENCH hangbar, strong bands 3x10x60 / 3x5x80-120 / 3x140 / 2x160 / 1x180 / 1x200 / 1x210 / 1x220 / 1x230 |
|
|
Military press 5x10 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 |
|
|
|
|
17.2.03 |
GOOD MORNING camber bar, wide position 10x27,5 / 5x72,5 / 3x112,5 / 2x152,5 / 1x192,5 / 1x232,5 / 1x272,5 |
|
|
Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Crunch 1x20 Side bend 2x20 Lat bulls straight bar 4x15 |
|
|
|
|
Week 7 |
|
|
|
|
|
16.2.03 |
BENCH SPEED wide, medium bands in double 2x10x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x120 |
|
|
Shorts narrow, medium bands in double 5x5 Tate press 3x20 Tricep puchdowns one hand 3x20 Front delt raises 3x15 Band pull down 4x15 |
|
|
|
|
14.2.03 |
BOX SQUAT SPEED 16" extra strong bands 5x20 / 5x70 / 5x120 / 3x160 / 2x200 / 2x240 / 4x2x272,5 / 2x1x305 |
|
|
Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide 5x20-10 Leg raises 1x20 Lat pulls straight v-handle 4x15 |
|
|
|
|
12.2.03 |
FLOOR PRESS hangbar, extra strong bands 3x10x60-80, 5x100 / 3x120 / 2x140 / 1x160 / 1x180 / 1x190 / 1x200 / 1x210 / 1x220 / 1x230 |
|
|
Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 |
|
|
|
|
10.2.03 |
DEADLIFT METAL deadlifter suit 3x5x120 / 3x160 / 2x200 / 1x240 / 1x280 / 1x320 / 1x340 / 1x360 / 1x380 |
|
|
Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Crunch 1x20 Lat bulls straight bar 4x15 |
|
|
|
|
Week 6 |
|
|
|
|
|
9.2.03 |
BENCH SPEED wide, extra strong bands 2x10x20 / 10x40 / 5x60 / 3x80 / 8x3x100 |
|
|
Shorts narrow 5x5 Tate press 3x20 Tricep puchdowns one hand 3x20 Front delt raises 3x15 Band pull down 4x15 |
|
|
|
|
7.2.03 |
BOX SQUAT SPEED 16" extra strong bands 5x20 / 5x60 / 5x100 / 3x140 / 2x180 / 2x220 / 6x2x255 |
|
|
Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow 5x20 Leg raises 1x20 Lat pulls straight wide v-handle 4x15 |
|
|
|
|
6.2.03 |
BENCH METAL poly shirt 5x10x20-60 / 5x80 / 3x100 / 2x120 / 1x140 / 1x160 / 1x180 / 1x200 / 1x220 / 1x230 |
|
|
Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 |
|
|
|
|
3.2.03 |
SQUAT METAL squat suit, briefs and wraps 5x25 / 5x65 / 5x120 / 5x160 / 5x200 / 1x240 / 1x280 / 1x320 / 1x360 / 1x400 / 1x440 |
|
|
Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Crunch 1x20 Lat bulls straight bar 2x15 |
|
|
|
|
Week 5 |
|
|
|
|
|
2.2.03 |
BENCH SPEED wide, extra strong bands 2x10x20 / 10x40 / 5x60 / 5x80 / 8x3x100 |
|
|
Tate press 3x20 Band pull down 4x15 |
|
|
|
|
1.2.03 |
SICK (abdominal pain) |
|
|
|
|
31.1.03 |
SICK (abdominal pain) |
|
|
|
|
30.1.03 |
SICK (abdominal pain) |
|
|
|
|
29.1.03 |
BENCH with the chains 105 kg 2x10x20 / 5x20 / 5x60 / 3x80 / 3x100 / 2x110 / 1x120 / 1x130 / 1x140 no lift |
|
|
Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Standing rope row 4x15 |
|
|
|
|
28.1.03 |
GOOD MORNING camber bar, wide position, 2x25 weight releasers 5x27,5 / 5x67,5 / 5x107,5 / 1x147,5 / 1x187,5 / 1x227,5 / 1x267,5 |
|
|
Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 |
|
|
|
|
Week 4 |
|
|
|
|
|
26.1.03 |
BENCH SPEED wide, extra strong bands 10x20 / 10x40 / 5x60 / 5x80 / 3x100 / 8x3x110 |
|
|
Tate press 3x20 |
|
|
|
|
24.1.03 |
BOX SQUAT SPEED 16" medium bands 5x20 / 5x70 / 5x120 / 3x160 / 2x200 / 2x240 / 4x2x272,5 / 2x1x305 |
|
|
DEADLIFT SPEED mini bands in double 5x1x202,5 |
|
|
Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide 5x20 Leg raises 1x20 Lat pulls straight v-handle 4x15 |
|
|
|
|
22.1.03 |
BOARD PRESS 4" mini bands in double 10x20 / 10x40 / 5x60 / 5x80 / 5x100 / 5x120 / 1x140 / 1x160 / 1x180 no lift |
|
|
Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 |
|
|
|
|
20.1.03 |
GOOD MORNING camber bar, narrow position, start from below (power rack), medium bands in double 5x67,5 / 3x87,5 / 2x107,5 / 1x127,5 / 1x147,5 / 1x167,5 / 1x187,5 / 1x207,5 / 1x227,5 / 1x247,5 / 1x267,5 |
|
|
Deadlift behind leg 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 bulls straight bar 4x15 |
|
|
|
|
Week 3 |
|
|
|
|
|
18.1.03 |
BENCH SPEED wide, mini bands in double 10x20 / 10x40 / 5x60 / 5x80 / 8x3x105 |
|
|
Shorts narrow 5x5 Tate press 3x20 Tricep puchdowns one hand 3x20 Front delt raises 3x15 Band pull down 4x15 |
|
|
|
|
17.1.03 |
BOX SQUAT SPEED 16" strong bands 5x20 / 5x60 / 5x100 / 3x140 / 2x180 / 2x220 / 6x2x255 |
|
|
DEADLIFT SPEED 5x1x205 |
|
|
Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow 5x20 Leg raises 1x20 Lat pulls straight wide v-handle 4x15 |
|
|
|
|
15.1.03 |
BENCH HANG BAR extra strong bands 10x60 / 10x80 / 10x100 / 5x120 / 5x140 / 5x160 / 5x180 / 1x200 / 1x220 / 1x220 no lift |
|
|
Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Band pull down 4x15 Standing rope row 4x15 |
|
|
|
|
13.1.03 |
BOX SQUAT 16" (wide, 2x extra strong bands, 2x25 weight releasers) 5x30 / 3x70 / 2x110 / 1x150 / 1x190 / 1x230 / 1x260 (510kg in up position) |
|
|
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 bulls straight bar 4x15 |
|
|
|
|
Week 2 |
|
|
|
|
|
12.1.03 |
BENCH SPEED wide, mini bands in double 3x10x20 / 5x40 / 3x60 / 3x80 / 8x3x100 |
|
|
Shorts narrow 5x5 Tate press 3x20 Tricep puchdowns one hand 3x20 Front delt raises 3x15 Band pull down 4x15 |
|
|
|
|
10.1.03 |
BOX SQUAT SPEED 16" extra strong bands 5x25 / 5x75 / 5x125 / 3x165 / 2x205 / 6x2x235 |
|
|
Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide 5x20 Leg raises 1x20 |
|
|
|
|
8.1.03 |
FLOOR PRESS hangbar, extra strong bands 5x60 / 5x80 / 5x100 / 5x120 / 5x140 / 5x160 / 4x180 |
|
|
Military press 5x5 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 |
|
|
|
|
6.1.03 |
BOX SQUAT 16" (wide, 2x extra strong bands, 2x25 weight releasers) 5x20 / 3x60 / 2x100 / 1x140 / 1x180 / 1x220 / 1x260 no lift (510kg in up position) |
|
|
Glute ham bench 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Crunch 1x20 |
|
|
|
|
Week 1 |
|
|
|
|
|
3.1.03 |
Glute ham bench 3x15 Pulldown abs narrow 1x100 Leg raises 1x20 |
|
|
|
|
30.12.02 |
Glute ham bench 2x15 Back extension 1x20 Pulldown abs one leg front 4x20 Crunch 1x20 |
|
|
|
|
Week 52 |
|
|
|
|
|
23.12.02 |
HARD MASSAGE FOR LEGS |
|
|
|
|
Week 51 |
|
|
|
|
|
20.12.02 |
BOX SQUAT 16" extra strong bands 5x25 / 5x65 / 5x105 / 3x145 / 2x185 / 1x225 |
|
|
Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs wide 1x20 |
|
|
|
|
18.12.02 |
BENCH HANG BAR extra strong bands 10x10x60-150 |
|
|
Military press 5x10 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 Biceps curl 3x20 |
|
|
|
|
16.12.02 |
GOOD MORNING camber bar, wide position, extra strong bands 5x27,5 / 5x77,5 / 3x127,5 / 2x177,5 / 1x217,5 / 1x257,5 |
|
|
Deadlift behind leg 5x5 Pull trough 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 |
|
|
|
|
Week 50 |
|
|
|
|
|
13.12.02 PM |
HARD UPPER BODY MASSAGE |
|
|
|
|
13.12.02 AM |
BOX SQUAT SPEED ( soft box16" ) extra strong bands 5x20 / 5x70 / 5x120 / 3x160 / 2x200 / 6x2x227,5 |
|
|
DEADLIFT SPEED extra strong bands in double 5x1x205 |
|
|
Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs narrow 5x20 Leg raises 1x20 Lat pulls straight wide v-handle 4x15 |
|
|
|
|
11.12.02 |
FLOOR PRESS hangbar, strong bands 10x60 / 10x70 / 10x80 / 10x90 / 10x100 / 10x110 / 10x120 / 10x130 / 10x140 / 10x130 |
|
|
Military press 5x10 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 Biceps curl 3x20 |
|
|
|
|
9.12.02 |
GOOD MORNING camber bar, narrow position, start from below (power rack), medium bands in double 5x72,5 / 3x112,5 / 2x152,5 / 1x192,5 / 1x232,5 |
|
|
Deadlift behind leg 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 bulls straight bar 4x15 |
|
|
|
|
Week 49 |
|
|
|
|
|
8.12.02 |
BENCH wide, mini bands in double 3x10x20 / 10x30 / 10x40 / 10x50 / 10x60 / 10x70 / 10x80 / 10x70 |
|
|
Shorts narrow 5x10 Tate press 3x20 Tricep puchdowns one hand 3x20 Front delt raises 3x15 Band pull down 4x15 Biceps curl 3x20 |
|
|
|
|
6.12.02 |
BOX SQUAT SPEED ( soft box16" ) extra strong bands 5x25 / 5x80 / 5x130 / 3x180 / 6x2x220 |
|
|
DEADLIFT SPEED medium bands in double 5x1x205 |
|
|
Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs wide 1x20 Leg raises 1x20 Lat pulls straight v-handle 2x15 |
|
|
|
|
4.12.02 |
BENCH with the chains 126 kg 6x10x20 / 10x30 / 2x10x40 / 10x30 |
|
|
Military press 5x10 Tate press 3x20 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 Biceps curl 3x20 |
|
|
|
|
2.12.02 |
BOX SQUAT 16" (wide, 2x extra strong bands, 2x25 weight releasers) 5x25 / 3x75 / 2x125 / 1x175 / 1x215 / 1x255 |
|
|
DEADLIFT (extra strong bands in double) 1x60 / 1x100 / 1x140 / 1x180 / 1x220 no lift |
|
|
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 bulls straight bar 4x15 |
|
|
|
