Anybody here speak/read Russian?
- Thread starter rEmY
- Start date
It would be difficult to get him to assist with being so busy with the Acad. and all.
Maybe post in his log or something.
Edit: Piss Belt, Finally
CarnalSalvation
Trying to make a Milankey
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- Dec 16, 2001
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Here is a translation I saw on another board. The poster warned that it was probably somewhat dodgy
Train 4 days in a 8-10 day period
Squat every time: light, medium, heavy, ME. He squats OLY-style, because it help deadlift more, than regular squats.
Bench and Deadlift twice.
Accessory work for deadlift - deficit pulls, hypers, reverse hypers, leg kurls.
Abs is very important for big pull. 6-8 heavy sets with bands (2 green or 1 blue).
Pull-ups. He can do 15 reps with 30kg, or 50 with his BW. Lats is also important
He doesn't use straps and wear belt only on max weights.
On every deadlift day he change main exercise (deadlift from blocks, deadlift from hang, deficit deadlift, deadlift from the floor for reps)
Example
05/05/2007 bw 109. "Clean" for 13 month.
Deadlift from hang
120 - 5
160 - 3
200 - 3
240 - 1
280 - 1
310 - 1
340 - 1
360 - 1 (belt)
380 - 1
deadlift standing on 4 inch blocks
120 - 5
170 - 5
220 - 5
250 - 5
270 - 5
straight-leg deadlift standing on 3 inch blocks
210 - 5
240 - 5
260 - 6
Abs and accessory work.
About roundback pulling. He thinks that it is dangerous when lifter start with straight back but round it in the miidle of the pull.
But Konstantin start with his upperback rounded and control it.
All guys in his gym pull same style, and no-one has back injury's.
Train 4 days in a 8-10 day period
Squat every time: light, medium, heavy, ME. He squats OLY-style, because it help deadlift more, than regular squats.
Bench and Deadlift twice.
Accessory work for deadlift - deficit pulls, hypers, reverse hypers, leg kurls.
Abs is very important for big pull. 6-8 heavy sets with bands (2 green or 1 blue).
Pull-ups. He can do 15 reps with 30kg, or 50 with his BW. Lats is also important
He doesn't use straps and wear belt only on max weights.
On every deadlift day he change main exercise (deadlift from blocks, deadlift from hang, deficit deadlift, deadlift from the floor for reps)
Example
05/05/2007 bw 109. "Clean" for 13 month.
Deadlift from hang
120 - 5
160 - 3
200 - 3
240 - 1
280 - 1
310 - 1
340 - 1
360 - 1 (belt)
380 - 1
deadlift standing on 4 inch blocks
120 - 5
170 - 5
220 - 5
250 - 5
270 - 5
straight-leg deadlift standing on 3 inch blocks
210 - 5
240 - 5
260 - 6
Abs and accessory work.
About roundback pulling. He thinks that it is dangerous when lifter start with straight back but round it in the miidle of the pull.
But Konstantin start with his upperback rounded and control it.
All guys in his gym pull same style, and no-one has back injury's.
CarnalSalvation
Trying to make a Milankey
- Joined
- Dec 16, 2001
- Messages
- 13,430
- Reaction score
- 0
Here is a translation I saw on another board. The poster warned that it was probably somewhat dodgy
Train 4 days in a 8-10 day period
Squat every time: light, medium, heavy, ME. He squats OLY-style, because it help deadlift more, than regular squats.
Bench and Deadlift twice.
Accessory work for deadlift - deficit pulls, hypers, reverse hypers, leg kurls.
Abs is very important for big pull. 6-8 heavy sets with bands (2 green or 1 blue).
Pull-ups. He can do 15 reps with 30kg, or 50 with his BW. Lats is also important
He doesn't use straps and wear belt only on max weights.
On every deadlift day he change main exercise (deadlift from blocks, deadlift from hang, deficit deadlift, deadlift from the floor for reps)
Example
05/05/2007 bw 109. "Clean" for 13 month.
Deadlift from hang
120 - 5
160 - 3
200 - 3
240 - 1
280 - 1
310 - 1
340 - 1
360 - 1 (belt)
380 - 1
deadlift standing on 4 inch blocks
120 - 5
170 - 5
220 - 5
250 - 5
270 - 5
straight-leg deadlift standing on 3 inch blocks
210 - 5
240 - 5
260 - 6
Abs and accessory work.
About roundback pulling. He thinks that it is dangerous when lifter start with straight back but round it in the miidle of the pull.
But Konstantin start with his upperback rounded and control it.
All guys in his gym pull same style, and no-one has back injury's.
Train 4 days in a 8-10 day period
Squat every time: light, medium, heavy, ME. He squats OLY-style, because it help deadlift more, than regular squats.
Bench and Deadlift twice.
Accessory work for deadlift - deficit pulls, hypers, reverse hypers, leg kurls.
Abs is very important for big pull. 6-8 heavy sets with bands (2 green or 1 blue).
Pull-ups. He can do 15 reps with 30kg, or 50 with his BW. Lats is also important
He doesn't use straps and wear belt only on max weights.
On every deadlift day he change main exercise (deadlift from blocks, deadlift from hang, deficit deadlift, deadlift from the floor for reps)
Example
05/05/2007 bw 109. "Clean" for 13 month.
Deadlift from hang
120 - 5
160 - 3
200 - 3
240 - 1
280 - 1
310 - 1
340 - 1
360 - 1 (belt)
380 - 1
deadlift standing on 4 inch blocks
120 - 5
170 - 5
220 - 5
250 - 5
270 - 5
straight-leg deadlift standing on 3 inch blocks
210 - 5
240 - 5
260 - 6
Abs and accessory work.
About roundback pulling. He thinks that it is dangerous when lifter start with straight back but round it in the miidle of the pull.
But Konstantin start with his upperback rounded and control it.
All guys in his gym pull same style, and no-one has back injury's.
BlastBeats
Cogito Ergo Dubito
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Thanks Carnal. Anyone know what deficit pulls are?
Never heard of them. Are they pulls off a box or something.
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Yes, Merril. Standing on plates, using smaller plates on the bar, etc.
bad_coupon
Orange Belt
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Impenetrable jokes FTW
