For the 2002 WPC Worlds and WPO semi finals.
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Week 45 |
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9.11.02 |
Squat 442,5 / 460,5 / 462,5 wr / 472,5 |
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Bench 200 / 220 / 230 |
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Deadlift 340 / 380 / 406 |
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Total 1072,5 |
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I am ready again. |
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5.11.02 |
Bench- shorts |
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Reverse hyper 2x10 Pulldown abs narrow 1x20 Pulldown abs wide 1x20 |
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4.11.02 |
Pull through 1x15 Glute ham bench 1x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Crunch 1x20 Lat pulls straight bar 4x15 |
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Week 44 |
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1.11.02 |
Box squat fast 16" 5x20 / 5x70 / 5x120 / 3x160 / 2x200 / 6x2x235 |
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Dead fast 5x1x205 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow 5x20 Leg raises 1x20 Lat pulls straight wide v-handle 3x15 |
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30.10.02 |
Bench narrow, mini bands in double 5x5x20-60 |
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Tricep puchdowns 3x20 Front delt raises 3x15 Band pull down 4x15 Biceps curl 3x20 Reverse hyper 2x15 |
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Week 43 |
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26.10.02 |
Squat 450 / 468 wr / - |
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Bench 200 / 220 / 240 |
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Deadlift 380 / 400,5 wr / 420,5 |
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Total 1088,5 er |
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I am strong and ready for the next meet!!! |
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22.10.02 |
Bench- shorts |
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Reverse hyper 2x10 Pulldown abs narrow 1x20 Pulldown abs wide 1x20 |
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Week 42 |
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20.10.02 |
Pull through 1x15 Glute ham bench 1x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Crunch 1x20 Lat pulls straight bar 3x15 |
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17.10.02 |
Box squat fast 16" 5x25 / 5x70 / 5x110 / 3x150 / 2x190 / 6x2x230 |
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Dead fast 5x1x210 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide 5x20 Leg raises 1x20 Lat pulls straight v-handle 3x15 |
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16.10.02 |
Bench, light training (arm recovery training) |
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14.10.02 |
Good morning Camber bar, medium position 5x27,5 / 5x67,5 / 5x107,5 / 3x147,5 / 3x187,5 / 3x227,5 / 3x267,5 |
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Pull through 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 3x15 |
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Week 41 |
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11.10.02 |
Box squat fast 16" extra strong bands 5x25 / 5x80 / 5x130 / 3x180 / 2x230 / 4x2x267,5 / 2x1x300 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow 5x20 Leg raises 1x20 Lat pulls straight wide v-handle 3x15 |
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9.10.02 |
Bench, light training (arm recovery training) |
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7.10.02 |
Deadlift, little bit over than startting weight in next meet. (testing new METAL deadlifter suit) 3x5x120 / 5x170 / 5x220 / 1x260 / 1x300 / 1x340 / 1x380 / 1x400 |
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Pull through 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 3x15 |
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Week 40 |
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4.10.02 |
Box squat fast 16" extra strong bands 5x25 / 5x80 / 5x130 / 3x170 / 2x210 / 6x2x250 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide 5x20 Lat pulls straight v-handle 3x15 |
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2.10.02 |
Bench, light training (arm recovery training) |
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1.10.02 |
Pull through 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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30.9.02 |
Squat, till startting weight in next meet. (testing new METAL squat suit, briefs and wraps) 5x25 / 5x70 / 5x110 / 3x150 / 2x190 / 1x230 / 1x280 / 1x330 / 1x370 / 1x410 / 1x450 |
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Lat pulls straight bar 4x15 |
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Week 39 |
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27.9.02 |
Box squat fast 16" extra strong bands 5x25 / 5x70 / 5x110 / 3x150 / 2x190 / 6x2x230 |
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Dead fast 5x1x210 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs narrow 4x20 Lat pulls straight wide v-handle 3x15 |
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25.9.02 |
Bench, light training (arm recovery training) |
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23.9.02 |
Good morning Camber bar, wide position 5x27,5 / 5x67,5 / 5x107,5 / 3x147,5 / 3x187,5 / 3x227,5 / 1x267,5 / 1x307,5 / 1x347,5 |
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Pull through 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 38 |
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20.9.02 |
Box squat fast 16" extra strong and mini bands 5x25 / 5x80 / 5x130 / 3x180 / 2x230 / 4x2x267,5 / 2x1x300 |
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Dead fast, medium bands in double 5x1x210 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide 5x20 |
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16.9.02 |
Good morning Camber bar, narrow position, start from below (power rack) 5x72,5 / 5x112,5 / 5x152,5 / 3x192,5 / 2x232,5 / 1x272,5 / 1x312,5 1x352,5 Something went broken in right arm. |
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Week 37 |
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15.9.02 |
Bench narrow fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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Tricep puchdowns one hand 3x15 Band pull down 4x15 |
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13.9.02 |
Box squat fast 16" extra strong and medium bands 5x20 / 5x70 / 5x120 / 3x170 / 2x210 / 6x2x250 |
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Dead fast 5x1x205 Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs narrow 5x20 Lat pulls straight wide v-handle 3x15 |
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11.9.02 |
Bench hang bar extra strong bands 20x60 / 10x80 / 5x100 / 5x120 / 5x140 / 3x160 / 2x180 / 1x200 / 1x220 / 1x225 |
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Shorts 5x5 Dumbell tricep extension 5x8 Upright row 3x15 Chest supported row 4x15 Biceps curl 3x20 |
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9.9.02 |
Box squat wide 14,5" with the DYN AIR 5x25 / 5x80 / 5x130 / 3x180 / 2x220 / 1x260 / 1x300 / 1x330 / 1x350 |
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Deadlift medium bands in double 1x120 / 1x170 / 1x220 / 1x270 / 1x310 / 1x350 |
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Pull through 1x15 Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs one leg front 2x20 |
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Week 36 |
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7.9.02 |
Bench wide fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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Tricep puchdowns one hand 3x20 Band pull down 4x15 |
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6.9.02 |
Box squat fast 16" 2x extra strong bands 5x20 / 5x70 / 5x110 / 3x150 / 2x190 / 6x2x230 |
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Dead fast, extra strong bands in double 5x1x205 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs wide 5x20 Leg raises 1x20 Ab wheel 1x20 Lat pulls straight v-handle 3x15 |
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4.9.02 |
Floor press 1x160 / 1x175 / 1x187,5 / 1x192,5 / 1x197,5 |
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Military press 5x5 A-press 5x5 Tricep puchdowns 3x20 Chest supported row 4x15 Biceps curl 3x20 |
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2.9.02 |
Good morning Camber bar, wide position 5x27,5 / 5x67,5 / 5x107,5 / 3x147,5 / 3x187,5 / 3x227,5 / 3x267,5 / 3x307,5 / 2x347,5 |
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Pull through 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 3x15 |
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Week 35 |
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1.9.02 |
Bench narrow fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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A-press 5x5 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x20 Biceps curl 3x20 |
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30.8.02 |
Box squat fast 16" extra strong bands 5x25 / 5x80 / 5x130 / 3x180 / 2x230 / 4x2x267,5 / 2x1x300 |
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Dead fast, strong bands in double 5x1x205 Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs narrow 5x20 Leg raises 1x20 Ab wheel 1x20 Leg extension 3x20 Lat pulls straight wide v-handle 3x15 |
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28.8.02 |
Bench METAL poly shirt 1x180 / 1x200 / 1x220 / 1x240 |
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Shorts 5x5 Dumbell tricep extension 5x8 Upright row 3x15 Chest supported row 4x15 Biceps curl 3x20 |
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26.8.02 |
Box squat 19" Camber bar, narrow position, extra strong bands 5x27,5 / 5x77,5 / 5x127,5 / 3x177,5 / 2x227,5 / 1x277,5 |
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Deadlift behind legs 5x120 / 3x170 / 2x220 / 1x270 / 1x320 / 2x360 |
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Pull through 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20 Crunch 1x20 Lat pulls straight bar 3x15 |
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Week 34 |
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25.8.02 |
Bench wide fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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A-press 5x5 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x20 Biceps curl 3x20 |
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23.8.02 |
Box squat fast 16" extra strong and medium bands 5x25 / 5x80 / 5x130 / 3x170 / 2x210 / 6x2x250 |
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Dead fast, medium bands in double 5x1x205 Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs wide 1x100 Leg raises 1x20 Ab wheel 1x20 Lat pulls straight v-handle 3x15 |
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21.8.02 |
Bench Camber bar 20x20 / 10x40 / 5x60 / 5x80 / 5x100 / 3x120 / 2x140 / 1x160 / 1x180 / 1x185 / 1x190 |
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Military press 5x5 A-press 5x5 Tricep puchdowns 3x20 Chest supported row 4x15 Biceps curl 3x20 |
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19.8.02 |
Good morning Camber bar, narrow position, start from below (power rack) 3x67,5 / 3x107,5 / 3x147,5 / 3x187,5 / 3x227,5 / 3x267,5 / 3x307,5 |
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Deadlift behind legs 5x5x70-230 Pull through 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 3x15 Leg extension 3x20 |
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Week 33 |
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18.8.02 |
Bench narrow fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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A-press 5x5 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x20 Biceps curl 3x20 |
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16.8.02 |
Box squat fast 16" extra strong and strong bands 5x25 / 5x80 / 5x120 / 3x160 / 2x200 / 6x2x230 |
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Dead fast, strong bands in double 5x1x205 Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs narrow 2x50 Leg raises 1x20 Ab wheel 1x20 Lat pulls straight v-handle 3x20 |
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14.8.02 |
Bench With the chains 135 kg 20x20 / 10x20 / 5x20 / 3x40 / 2x60 / 1x80 / 1x100 / 1x100 / 2x90 |
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Shorts 5x5 Tricep puchdowns one hand 3x15 Upright row 3x15 Lat pulls straight wide v-handle 3x20 Biceps curl 3x20 |
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13.8.02 |
Box squat 16" 5x25 / 5x80 / 5x130 / 3x180 / 2x220 / 1x260 |
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Deadlift 1x120 / 1x160 / 1x200 / 1x240 / 1x280 / 1x320 |
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Pull through 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 32 |
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9.8.02 PM |
Bench wide fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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Band pull down 4x15 |
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9.8.02 AM |
Box squat fast 16" extra strong bands 5x30 / 5x80 / 5x130 / 3x180 / 2x230 / 4x2x267,5 / 1x300 |
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Glute ham bench 2x15 Reverse hyper 1x15 Pulldown abs wide 1x20 |
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7.8.02 |
Floor press 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x120 / 1x140 / 1x160 / 1x180 / 1x185 |
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Military press with one hand 5x1 A-press 5x5 Tricep puchdowns 3x20 Chest supported row 4x15 Biceps curl 3x20 |
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6.8.02 |
Good morning Camber bar, narrow position 3x27,5 / 3x77,5 / 3x117,5 / 3x157,5 / 3x197,5 / 2x237,5 / 1x277,5 / 1x307,5 / 3x277,5 |
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Pull through 2x15 Glute ham bench 2x15 Reverse hyper 2x15 Pulldown abs one leg front 4x20-6 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar 4x15 |
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5.8.02 |
Bench narrow fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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A-press 5x5 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x20 Biceps curl 3x20 |
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Week 31 |
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2.8.02 |
Box squat fast 16" extra strong bands 5x25 / 5x80 / 5x130 / 3x170 / 2x210 / 6x2x250 |
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Dead fast, medium bands in double 5x1x210 Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs narrow 5x20 Leg raises 1x20 Ab wheel 1x20 Lat pulls straight wide v-handle 3x20 |
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31.7.02 |
Board press 4" Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x120 / 1x140 / 1x160 / 1x180 |
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Shorts 5x5 Dumbell tricep extension 5x8 Upright row 3x15 Chest supported row 4x15 Biceps curl 3x20 |
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30.7.02 |
Squat hang bar, extra strong bands 5x80 / 5x130 / 5x180 / 3x230 / 2x280 / 1x320 / 1x360 |
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Deadlift behind legs 3x120 / 3x170 / 3x220 / 1x270 / 1x320 |
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Pull through 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 4x15 |
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Week 30 |
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27.7.02 |
Bench wide fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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A-press 5x5 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x15 Biceps curl 3x20 |
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26.7.02 |
Box squat fast 16" extra strong bands 5x25/ 5x80 / 5x120 / 3x160 / 2x200 / 6x2x230 |
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Dead fast, strong bands in double 5x1x210 Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs wide 5x20 Leg raises 1x20 Ab wheel 1x20 Lat pulls straight v-handle 4x15 |
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24.7.02 |
Bench Camber bar 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x120 / 1x140 / 1x160 / 1x175 / 1x180 |
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Military press with one hand 5x1 A-press 5x5 Tricep puchdowns 3x20 Chest supported row 4x15 Biceps curl 3x20 |
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23.7.02 |
Good morning Camber bar, wide position 3x32,5 / 3x82,5 / 3x132,5 / 3x182,5 / 3x222,5 / 3x262,5 / 3x302,5 |
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Pull through 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 4x15 |
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22.7.02 |
Bench narrow fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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A-press 5x5 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x15 Biceps curl 3x20 |
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Week 29 |
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18.7.02 |
Pull through 3x15 |
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Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs narrow 5x20 Leg raises 1x20 Ab wheel 1x20 Lat pulls straight wide v-handle 4x15 |
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17.7.02 |
Bench hang bar extra strong bands 20x60 / 10x80 / 5x100 / 3x120 / 2x140 / 1x160 / 1x180 / 1x200 / 1x210 |
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Shorts 5x5 Dumbell tricep extension 5x8 Upright row 3x15 Chest supported row 4x15 Biceps curl 3x20 |
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16.7.02 |
Box squat 16" 5x30 / 5x80 / 5x130 / 3x180 / 2x230 / 1x280 / 1x320 |
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Deadlift medium bands in double 1x120 / 1x170 / 1x220 / 1x270 / 1x300 |
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Pull through 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 4x15 |
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15.7.02 |
Bench wide fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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A-press 5x5 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x20 Biceps curl 3x20 |
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Week 28 |
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12.7.02 |
Box squat fast 16" extra strong bands 5x20/ 5x70 / 5x120 / 3x170 / 6x2x220 |
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Dead fast, extra strong bands 5x1x210 Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs wide 5x20 Leg raises 1x20 Ab wheel 1x20 Lat pulls straight v-handle 4x15 |
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11.7.02 |
Floor press narrow 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x120 / 1x140 / 1x160 / 1x180 |
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Military press with one hand 5x1 A-press 5x5 Tricep puchdowns 3x20 Chest supported row 4x15 Biceps curl 3x20 |
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9.7.02 |
Good morning Camber bar, narrow position, start from below (power rack) 3x82,5 / 3x132,5 / 3x172,5 / 3x212,5 / 3x252,5 |
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Pull through 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 4x15 |
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8.7.02 |
Bench narrow fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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A-press 5x5 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x20 Biceps curl 3x20 |
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Week 27 |
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5.7.02 |
Box squat fast 16" extra strong bands 5x25 / 5x80 / 5x130 / 3x170 / 6x2x210 |
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Dead fast, extra strong bands 5x1x205 Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs wide 5x10 |
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3.7.02 |
Board press 6" Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x120 / 1x140 / 1x160 / 1x170 / 1x180 |
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Shorts 5x5 Dumbell tricep extension 5x8 Upright row 3x15 Chest supported row 4x15 Biceps curl 3x20 |
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1.7.02 |
Squat hang bar, extra strong bands 5x110 / 5x160 / 5x210 / 3x260 / 2x300 / 1x340 |
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Deadlift behind legs 3x120 / 2x170 / 1x220 / 1x270 / 1x320 / 1x350 |
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Glute ham bench 2x15 Reverse hyper 2x15 Pull through 2x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar 4x15 |
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Week 26 |
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30.6.02 |
Bench wide fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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A-press 5x5 Tricep puchdowns one hand 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x20 Biceps curl 3x20 |
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28.6.02 |
Box squat fast 15,5" extra strong bands 5x20 / 5x70 / 5x120 / 3x160 / 6x2x200 |
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Dead fast, strongest bands 5x1x205 Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs narrow 5x20 Leg raises 1x20 Ab wheel 1x20 Lat pulls straight wide v-handle 4x15 |
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26.6.02 |
Bench Camber bar 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x120 / 1x140 / 1x160 / 1x170 |
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Military press with one hand 5x1 A-press 5x5 Tricep puchdowns 3x20 Chest supported row 4x15 Biceps curl 3x20 |
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25.6.02 |
Pull through 3x15 Glute ham bench 5x15 Reverse hyper 3x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar 4x15 |
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24.6.02 |
Bench narrow fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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Tricep puchdowns one hand 3x15 Band pull down 4x15 |
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Week 25 |
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20.6.02 |
Box squat fast 15,5" extra strong bands 5x20 / 5x70 / 5x120 / 3x160 / 6x2x200 |
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Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs wide 1x20 |
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19.6.02 |
Bench With the chains 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x120 and going to max adding chains |
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Military press with one hand 5x1 A-press 5x5 Tricep puchdowns 3x20 Chest supported row 4x15 Forearms 3x20 |
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17.6.02 PM |
Good morning Camber bar, medium position, start from up (squat rack) 3x27,5 / 3x77,5 / 3x127,5 / 3x167,5 / 3x207,5 / 3x237,5 |
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Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs one leg front 2x40 |
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17.6.02 AM |
Bench wide fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x110 |
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Tricep puchdowns 3x20 Band pull down 4x15 |
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Week 24 |
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14.6.02 |
Box squat fast 15,5" extra strong bands 5x20 / 5x70 / 5x120 / 3x160 / 6x2x200 |
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Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs wide 1x70 Lat pulls straight v-handle 4x15 |
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12.6.02 |
Bench Testing new METAL poly shirt 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x120 / 1x140 / 1x160 / 1x180 / 2x1x200 |
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Shorts, narrow 5x5 Tricep puchdowns 3x20 Upright row 3x15 Chest supported row 4x15 Forearms 3x20 |
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11.6.02 |
Deadlift Testing new METAL deadlift suit 3x5x120 / 5x160 / 5x200 / 1x240 / 1x280 / 1x320 / 1x360 |
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Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs one leg front 2x40 |
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10.6.02 |
Bench wide fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 3x100 / 8x3x105 |
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A-press 5x5 Tricep puchdowns 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x20 Forearms 3x20 |
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Week 23 |
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7.6.02 |
Box squat 15,5" strongest bands 5x25 / 5x75 / 5x120 / 3x160 / 2x200 |
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Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs narrow 1x100 |
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5.6.02 |
Bench With the chains 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x120 / 1x135 and going to max adding chains |
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Military press with one hand 5x1 A-press 5x5 Tricep puchdowns 3x20 Chest supported row 4x15 Forearms 3x20 |
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3.6.02 PM |
Squat 5x20 / 5x70 / 5x120 / 3x170 / 2x220 / 1x270 / 1x320 / 1x360 / 1x400 |
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3.6.02 AM |
Bench wide fast Mini bands in double 20x20 / 10x40 / 5x60 / 3x80 / 8x3x100 |
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A-press, mini bands in double 5x5 Tricep puchdowns 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x15 Forearms 3x15 |
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Week 22 |
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31.5.02 |
Box squat fast 15,5" strongest bands 5x20 / 5x70 / 5x120 / 3x160 / 2x200 / 6x2x230 |
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Dead fast, strongest bands 5x1x205 Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs wide 1x100 Lat pulls straight v-handle 4x15 |
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30.5.02 |
Floor press narrow (arm recovery training) 20x20 / 10x40 / 5x60 / 5x80 / 5x100 / 3x120 / 2x140 / 1x160 / 1x170 |
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Shorts, narrow 5x5 Dumbell tricep extension 5x8 Upright row 3x15 Chest supported row 4x15 Forearms 3x20 |
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28.5.02 |
Hard streching |
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27.5.02 PM |
Box squat 19" Camber bar, narrow position 5x30 / 5x80 / 5x130 / 3x180 / 2x230 / 1x280 |
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Box deadlift 3" Strongest bands 3x100 / 3x140 / 3x180 / 2x220 |
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Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs one leg front 2x40 Lat pulls straight bar 4x15 |
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27.5.02 AM |
Bench wide fast Mini bands in double (arm recovery training) 20x20 / 10x40 / 5x60 / 3x80 / 8x3x95 |
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Tricep puchdowns 3x15 Front delt raises 3x15 Band pull down 4x15 |
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Week 21 |
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24.5.02 |
Box squat fast 15,5" strongest bands 5x20 / 5x70 / 5x120 / 3x160 / 2x200 / 6x2x230 |
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Dead fast, strongest bands 5x1x205 Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs narrow 1x100 Lat pulls straight v-handle 4x15 |
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23.5.02 |
Bench Camber bar, mini bands in double (arm recovery training) 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x120 / 1x135 / 1x145 / 1x150 |
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Military press with one hand 5x1 A-press 5x5 Tricep puchdowns 3x20 Chest supported row 4x15 Forearms 3x20 |
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20.5.02 PM |
Good morning squat medium position 3x20 / 3x60 / 3x100 / 3x140 / 3x180 / 2x220 |
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Deadlift behind legs 3x60 / 3x100 / 3x140 / 3x180 / 3x220 / 3x260 / 3x300 / 3x340 |
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Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs one leg front 2x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar 4x15 |
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20.5.02 AM |
Bench wide fast Mini bands in double (arm recovery training) 20x20 / 10x40 / 5x60 / 3x80 / 8x3x90 |
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A-press, mini bands in double 5x5 Tricep puchdowns 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x20 Forearms 3x20 |
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Week 20 |
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17.5.02 |
Box squat fast 15,5" strongest bands 5x20 / 5x70 / 5x120 / 3x170 / 2x200 / 6x2x230 |
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Dead fast, medium bands 5x1x205 Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs wide 1x100 Leg raises 1x20 Ab wheel 1x20 Lat pulls straight wide v-handle 4x15 |
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16.5.02 |
Board press 4" Mini bands in double (arm recovery training) 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x120 / 1x140 / 1x155 / 165 |
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Shorts, narrow 5x5 Dumbell tricep extension 5x8 Upright row 3x15 Chest supported row 4x15 Forearms 3x20 |
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13.5.02 PM |
Box squat 15" Camber bar, wide position, strongest bands 5x27,5 / 5x77,5 / 5x127,5 / 3x177,5 / 2x227,5 / 1x277,5 / 1x307,5 |
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Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar 4x15 |
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13.5.02 AM |
Bench wide fast Mini bands in double (arm recovery training) 20x20 / 10x40 / 5x60 / 8x3x85 |
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A-press 5x5 Tricep puchdowns 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x20 Forearms 3x20 |
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Week 19 |
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9.5.02 |
Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs narrow 5x20 Leg raises 1x20 Ab wheel 1x20 Lat pulls straight v-handle 4x15 |
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8.5.02 |
Bench With the chains (arm recovery training) 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x120 / 1x130 and going to max adding chains |
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Military press with one hand 5x1 A-press 5x5 Tricep puchdowns 3x20 Chest supported row 4x15 Forearms 3x20 |
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7.5.02 |
Good morning Camber bar, medium position, start from up (squat rack) 3x30 / 3x80 / 3x130 / 3x180 / 3x230 / 3x280 / 3x300 |
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Deadlift Sumo, medium bands 5x60 / 5x100 / 5x140 / 5x180 / 5x220 |
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Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar 4x15 |
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6.5.02 |
Bench wide fast Mini bands in double (arm recovery training) 20x20 / 10x40 / 5x60 / 8x3x80 |
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A-press 5x5 Tricep puchdowns 3x15 Front delt raises 3x15 Band pull down 4x20 Dumbell ball press 3x20 Forearms 3x20 |
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Week 18 |
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3.5.02 |
Box squat fast 15,5" strongest bands 5x20 / 5x70 / 5x120 / 3x160 / 2x200 / 3x2x230 |
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Dead fast 1x180 / 1x220 / 1x260 / 1x300 / 1x340 Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs wide 5x20 Lat pulls straight wide v-handle 4x15 |
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1.5.02 |
Floor press narrow (arm recovery training) 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x120 / 1x140 / 1x150 / 1x160 |
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Rack lockouts 5x5 Dumbell tricep extension 5x8 Upright row 3x15 Chest supported row 4x15 Forearms 3x20 |
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29.4.02 |
Good morning squat wide 5x20 / 5x70 / 5x120 / 3x160 / 3x200 / 3x240 / 2x270 |
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Deadlift behind legs 5x100 / 5x140 / 5x180 / 3x220 / 3x260 / 3x300 |
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Glute ham bench 3x15 Reverse hyper 3x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar 4x15 |
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Week 17 |
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26.4.02 |
Box squat fast 15,5" strongest and medium bands 5x20 / 5x70 / 5x120 / 3x160 / 2x200 / 6x2x230 |
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Dead fast, medium bands 5x1x205 Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs narrow 1x20 Lat pulls straight v-handle 4x15 |
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24.4.02 |
Bench Camber bar, mini bands in double (arm recovery training) 5x20 / 5x40 / 5x60 / 3x80 / 2x100 / 1x120 / 1x130 / 1x140 |
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Military press 5x5 A-press 5x5 Tricep puchdowns 3x20 Chest supported row 4x15 Forearms 3x20 |
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22.4.02 |
Good morning Camber bar, narrow position, start from below (power rack), medium bands in double 3x72,5 / 3x112,5 / 3x152,5 / 3x192,5 / 3x232,5 |
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Deadlift Sumo 5x60 / 5x100 / 5x140 / 5x180 / 5x220 |
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Glute ham bench 4x15 Reverse hyper 4x15 Pulldown abs one leg front 4x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar 4x15 |
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Week 16 |
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21.4.02 |
Bench fast Mini bands in double (arm recovery training) 20x20 / 10x40 / 5x60 / 8x3x75 |
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A-press 5x5 Tricep puchdowns 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x20 Forearms 3x20 |
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19.4.02 |
Box squat fast 15,5" 2x strongest bands 5x20 / 5x70 / 5x120 / 3x160 / 5x2x210 / 2x230 |
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Dead fast 5x1x205 Glute ham bench 4x15 Reverse hyper 4x15 Pulldown abs narrow 5x20-12 Leg raises 1x20 Ab wheel 1x20 Lat pulls straight wide v-handle 4x15 |
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17.4.02 |
Board press 4" Mini bands in double (arm recovery training) 10x20 / 5x40 / 5x60 / 3x80 / 1x100 / 1x120 / 1x140 / 1x150 |
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Rack lockouts 5x5-4 Dumbell tricep extension 5x8 Upright row 3x15 Chest supported row 4x15 Forearms 3x20 |
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15.4.02 |
Box squat 19" Narrow position, manta ray, strongest bands 5x20 / 5x70 / 5x120 / 3x170 / 2x210 |
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Deadlift Medium bands 5x60 / 3x100 / 3x140 / 1x180 / 1x210 / 1x230 |
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Glute ham bench 1x15 Reverse hyper 1x15 Pulldown abs one leg front 2x20 Back extension 1x20 Side bend 2x20 Crunch 1x20 Lat pulls straight bar 4x15 |
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Week 15 |
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13.4.02 |
Bench fast Mini bands in double (arm recovery training) 5x20 / 5x40 / 5x60 / 8x3x70 |
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A-press 5x5 Tricep puchdowns 3x15 Front delt raises 3x15 Band pull down 4x15 Dumbell ball press 3x20 Forearms 3x20 |
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12.4.02 |
Box squat fast 15,5" Strongest bands 5x20 / 5x70 / 5x120 / 3x170 / 6x2x230 |
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Dead fast 5x1x205 Glute ham bench 4x15 Reverse hyper 4x15 Pulldown abs wide 5x20-12 Leg raises 1x20 Crunch 1x20 Lat pulls straight v-handle 4x15 |
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10.4.02 |
Bench With the chains (arm recovery training) 20x20 / 10x40 / 5x60 / 3x80 / 2x100 / 1x110 and going to max adding chains |
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Military press 5x5 A-press 5x5 Tricep puchdowns 3x20 Lat pulls straight wide v-handle 4x15 Forearms 3x20 |
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8.4.02 |
Good morning Camber bar, wide position, start from below (power rack), medium bands in double 3x67,5 / 3x107,5 / 3x147,5 / 3x187,5 / 3x227,5 |
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Glute ham bench 4x15 Reverse hyper 4x15 Back extension 1x20 Pulldown abs one leg front 4x20 Side bends 2x20 Crunch 1x20 Lat pulls straight bar 4x15 |
