19years, 174 cm, 80 kg (January 2006) 3 day split(mo, we, sa) gripping between lifting days main goals: improving mainlifts/chins, getting strong rep range 1-6 sometimes using belt at very heavy sets(1-3reps) Current lifts: (January 2006) Squat 125kg*3 /120kg*3(with belt/without) Deadlift 195,5 kg*1(belt) -- >lifted on saturday Bench 100kg*1 MP 3*3*58kg i suck at benchpress... :icon_evil today: bench press 3*95,5kg(belt) 2,5*98kg(belt), failed 3rd attempt 3*93kg easy 3*95,5kg easy incline dumbbell bench press 3*6*35kg last rep a bit heavy narrow grip bench press 6*58kg easy 6*60,5kg easy 6*63kg easy decline triceps extension rotator cuffs training
military press (belt) 3*1 @65,5kg dumbbell bent over rear shoulder raise backsquats (belt) 3*[email protected] PR frontsquats 3*[email protected] PR good-mornings 3*[email protected] PR negative chins 9 4,4,4,4 (+12,5kg) mid-grip pull-ups 4*4 (+12,5kg), 5 latpulldown to the front 2*[email protected] chin-ups 5,5,4 barbell-shrugs rotator cuffs
deadlift 3*[email protected] sumodeads [email protected] [email protected] [email protected] negative chins 8, 4,3,4,3(+12,5kg) mid-grip pull-ups 5,4(+12,5kg),5,4(+12,5kg),4 latpulldown to the front 1*[email protected] 1*[email protected] chin-ups 4,4,4 abs rotator cuffs
bench press 3*[email protected] incline dumbbell bench press 3*[email protected] close grip bench press [email protected] [email protected],5kg [email protected]
squats [email protected] [email protected] [email protected] frontsquats [email protected] [email protected] [email protected] good-mornings 3*[email protected],5kg military press 5*2 @60,5kg dumbbell bent-over rear shoulderraise powershrugs up to [email protected] rotatorcuffs
deadlift [email protected] [email protected] [email protected],5kg (failed to hold the bar on the half way down) sumodeads [email protected] [email protected] [email protected] negative chins 8, 4,3,4,3(+12,5kg) mid-grip pull-ups 5,4(+12,5kg),5,4(+12,5kg),5 latpulldown to the front 1*[email protected] 1*[email protected] chin-ups 3,3,3 abs
bench press [email protected],5kg [email protected] incline dumbbell bench press [email protected] close grip bench press [email protected]
squats (with belt) [email protected] PR frontsquats [email protected] [email protected] good-mornings [email protected],5kg [email protected] military press(with belt) [email protected] [email protected] dumbbell bent-over rear shoulderraise powershrugs up to [email protected] PR rotatorcuffs
today's session sucked deadlift (belt) [email protected],5kg heavy as fuck 193kg got it about 1cm off the floor ;( sumodeads [email protected] negative chins 8, 4,4,4,4(+12,5kg) mid-grip pull-ups 4,3(+12,5kg) 5,5,5 latpulldown to the front 1*[email protected] 1*[email protected] chin-ups 4,5,6 abs rotatorcuffs
bench press [email protected] incline dumbbell bench press [email protected] close grip bench press [email protected],5kg [email protected],5kg
military press [email protected] dumbbell bent-over rear shoulderraise squats [email protected],5kg frontsquats [email protected],5kg [email protected],5kg [email protected],5kg good-mornings [email protected] [email protected] [email protected] powershrugs up to [email protected] rotatorcuffs
bench press [email protected],5kg incline dumbbell bench press [email protected] close grip bench press [email protected] barbell tricepsextension [email protected]
last day of the "light" week military press [email protected] [email protected] dumbbell bent-over rear shoulderraise squats [email protected] frontsquats [email protected] good-mornings [email protected] chinups 11,8,5 mid-grip pull-ups 6,5,5 powershrugs up to [email protected] rotatorcuffs yeah i quitted that chin-up routine now doing bent-over rows and just a few chins for biceps and lat
deadlift [email protected] sumodeadlift [email protected] [email protected] [email protected] bent-over rows [email protected] abs rotatorcuffs
bench press [email protected] [email protected],5kg [email protected],5kg incline dumbbell bench press [email protected] [email protected] close grip bench press [email protected] [email protected] [email protected],5kg [email protected]
military press [email protected] w/ belt [email protected],5 w/ belt [email protected] w/belt [email protected] dumbbell bent-over rear shoulderraise squats [email protected],5kg frontsquats [email protected],5kg [email protected] good-mornings [email protected] [email protected] [email protected],5 chin-ups 11 5(+15kg) 4(+15kg) pull-ups 7 2X3(+15kg) rotatorcuffs
