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» New to powerlifting (Go to post)28-07-2012 @ 13:13 
Friday 27th

ME Squats

60kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 3
140kg x 3
155kg x 5

SLDEADS

60kg x 5
60kg x 5
100kg x 3
120kg x 3
140kg x 3
155kg x 5

Crunches 4sets 20
Legraises 4sets 15
» New to powerlifting (Go to post)28-07-2012 @ 13:11 
Tues 24th

Benchpress

20kg x 20
20kg x 20
60kg x 6
60kg x 6
80kg x 3
100kg x 3
120kg x 5 pb

2board

130kg x 1
140kg x 1
150kg x 1
160kg x 1 pb

Dips

BW+10KG 5sets 10

Barbellrows

50kg x 10
70kg x 10
90kg x 10
100kg x 10

Pulldowns

70kg x 8
80kg x 8
90kg x 6

Barbellcurls

20kg x 10
30kg x 5
40kg x 5
50kg x 5
60kg x 3

Inclinesitups

4sets 10
» New to powerlifting (Go to post)28-07-2012 @ 13:06 
DE squat

mon 23rd july


Squats

60kg x 5
60kg x 5
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2

Deadlift

60kg x 5
60kg x 5
120kg x 1
120kg x 1
120kg x 1
120kg x 1
120kg x 1
120kg x 1

legrasies

4sets 15
» New to powerlifting (Go to post)23-07-2012 @ 13:42 
Sat 21st

Speedbench

20kg x 20
20kg x 20
60kg x 5
75kg x 3
75kg x 3
75kg x 3
75kg x 3
75kg x 3
75kg x 3
75kg x 3
75kg x 3
75kg x 3

Pushdowns

20kg x 10
30kg x 10
40kg x 10
50kg x 10

Dumbellpress

15kg x 10
25kg x 10
30kg x 6

Sideraise

15kg x 8
15kg x 8
15kg x 8

Hammercurls

15kg x 6
20kg x 6
25kg x 6
25kg x 5
» New to powerlifting (Go to post)23-07-2012 @ 13:33 
Friday 20th

ME DAY

Frontsquats

20kg x 10
60kg x 5
60kg x 5
80kg x 3
100kg x 3
110kg x 3
120kg x 1

Deadlift

60kg x 5
60kg x 5
100kg x 3
120kg x 3
140kg x 3
155kg x 8

Sledpulls

4sets 50 steps

abs 6sets 15
» New to powerlifting (Go to post)20-07-2012 @ 11:03 
Thursday 19th

Sled pulls

5sets 50steps

Chins

5sets 10 reps

Pushups

5sets 40reps
» New to powerlifting (Go to post)18-07-2012 @ 09:49 
Hope the ankle heals soon big brother , get down and do some benching.
BIGBEAR1 said:Nice training bro should be back training in a few weeks when im all healed up.
» New to powerlifting (Go to post)18-07-2012 @ 09:42 
DE Squats

Boxsquats

60kg x 5
60kg x 5
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2

Deadlift

60kg x 3
100kg x 3
120kg x 1
120kg x 1
120kg x 1
120kg x 1
120kg x 1
120kg x 1

Dimmeldeads

60kg x 20
60kg x 20

Crunches

4sets 15

legraises

4sets 15
» New to powerlifting (Go to post)17-07-2012 @ 10:06 
Mon 16th

Me BENCH

Benchpress

20kg x 20
20kg x 20
60kg x 5
60kg x 5
80kg x 5
100kg x 5
110kg x 5
120kg x 6
130kg x 1
130kg x 1

Cgbench

100kg x 5
120kg x 5
130kg x 4

Barbellrows

50kg x 10
50kg x 10
70kg x 10
90kg x 8
100kg x 8
100kg x 6

Plateraise

10kg x 20
15kg x 20
20kg x 20

abs 5sets 20
» New to powerlifting (Go to post)13-07-2012 @ 21:46 
ME Squats


Deadlift off blocks

60kg x 5
60kg x 5
100kg x 3
130kg x 3
150kg x 3
180kg x 1
190kg x 1
200kg x 1
210kg x 1
220kg x 1

Dimmel deads

60kg x 20
60kg x 20

Hyperextensions

4sets 15

incline situps with 10kg

4sets 12
» New to powerlifting (Go to post)13-07-2012 @ 08:11 
ME Bench

Benchpress

20kg x 20
20kg x 20
60kg x 5
60kg x 5
80kg x 3
100kg x 3

2board

120kg x 1
130kg x 1
140kg x 1
150kg x 1
155kg x 1

Dips

4 sets 12

Dumbellpress

15kg x 10
20kg x 10
30kg x 10
30kg x 10

Barbellrows

40kg x 10
60kg x 10
80kg x 10
100kg x 8
110kg x 6

crunches 4sets 10
legraises 4sets 10
» New to powerlifting (Go to post)10-07-2012 @ 13:14 
DE SQUAT

Squats

60kg x 5
60kg x 5
105kg x 2 x 9sets

Deadlift

60kg x 5
60kg x 5
110kg x 1
110kg x 1
110kg x 1
110kg x 1
110kg x 1
110kg x 1

Pullthroughs

4sets 15

legraises

4sets 15
» New to powerlifting (Go to post)10-07-2012 @ 13:12 
Sat

Speed bench with mini bands

40kg x 5
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

Dips

Bw x 10
Bw x 10
Bw x 10

Barbellrows

50kg x 10
70kg x 10
90kg x 10
100kg x 10

Chins

Bw x 15
Bw x 15
Bw x 15

Hammercurls

15kg x 10
20kg x 8
25kg x 6
25kg x 5
» New to powerlifting (Go to post)10-07-2012 @ 13:09 
Fri 6th

ME SQUAT

Squat with green bands

20kg x 6
60kg x 5
80kg x 5
100kg x 5
120kg x 1
130kg x 1
140kg x 1
145kg x 1


SLDEADS

60kg x 5
100kg x 5
120kg x 3
140kg x 3
150kg x 3


Dimmel deads

60kg x 20
60kg x 20

Hyper extensions

3sets20

crunches

4sets 20
» New to powerlifting (Go to post)04-07-2012 @ 13:50 
Post Edited: 04.07.2012 @ 13:50 PM by Gunswest
ME BENCH

FLOORPRESS

20KG X 20
60KG X 5
60KG X 5
80KG X 3
100KG X 1
120KG X 1
130KG X 1
140KG X 1
145KG X 1

CGBENCH 2BOARD

80KG X 5
100KG X 5
120KG X 5
130KG X 5

KROCROWS

20KG X 8
30KG X 8
40KG X 8
50KG X 6
55KG X 6

DUMBELLPRESS

20KG X 10
30KG X 8
40KG X 6
45KG X 6

LEGRAISES

4SETS 15

CRUNCHES

4SETS 15

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