B
babaa
Guest
hi,
i am reading this forums for a long time now and it seems that many of u really know a lot about powerlifting, so please could you check my routine?
i am 19 years old and am training since i am 15 but the first 3 years weren't very producitve cause i actually didn't have a clue about training with weights
my weight is 80kg (in pounds 176lbs.?)
my goals are increasing strength and and improving main lifts/ chin-ups
so, here are the results of this week
monday
barbell bench press 3*3 (atm 93 kg)
incline dumbbell benchpress 3*6 (with 35kg/side)
narrow grip bench press 3*3 (70,5kg)
decline triceps extension 3*6 (28kg)
wednesday
military press 3*3 (58kg)
dumbbell bent over rear shoulder raise, i hope u know what i mean( 12,5kg/side)
back squats 3*3 (this week 120kg)
front squats 3*6 (65,5kg)
good-mornings 3*3 (3*85,5kg)
after that a chin-ups routie from t-nation ( part3)
negative chins(3 sek)
7,5,5,4,4
mid-grip pull-ups (5 sets)
5,5,5
2*3* (+12,5kg)
latpulldown to the front
20* 30kg
20*40kg
chin-ups
5,3,3
barbell-shruggs 4*6 (138kg)
rotator cuffs training
saturday
deadlift ( with belt)
2* 178 kg
1* 183 kg
1* 188 kg PR
1* 190,5kg PR
1* 193kg PR
1* 195,5kg PR
negative chins
7,5
3,3,4(+12,5kg)
mid-grip pull-ups
5*5
latpulldown to the front
2*40*30kg
chin-ups
5,4,3
abs(dragonflags + weighted 3-way incline crunches)
rotator cuffs training
my maxes in the main lifts:
bench press 1*100kg about 1,5 month ago, i suck at benchpress
squat 3*125kg(with belt) didnt test 1 rep for a while
deadlift 1*195,5 kg (with belt)
so thats it, i think, sorry for bad english i am from germany...
btw. i am clean and drinking proteinshakes sometimes as supplement and i am training with the ivankogripper in the free days
i am reading this forums for a long time now and it seems that many of u really know a lot about powerlifting, so please could you check my routine?
i am 19 years old and am training since i am 15 but the first 3 years weren't very producitve cause i actually didn't have a clue about training with weights
my weight is 80kg (in pounds 176lbs.?)
my goals are increasing strength and and improving main lifts/ chin-ups
so, here are the results of this week
monday
barbell bench press 3*3 (atm 93 kg)
incline dumbbell benchpress 3*6 (with 35kg/side)
narrow grip bench press 3*3 (70,5kg)
decline triceps extension 3*6 (28kg)
wednesday
military press 3*3 (58kg)
dumbbell bent over rear shoulder raise, i hope u know what i mean( 12,5kg/side)
back squats 3*3 (this week 120kg)
front squats 3*6 (65,5kg)
good-mornings 3*3 (3*85,5kg)
after that a chin-ups routie from t-nation ( part3)
negative chins(3 sek)
7,5,5,4,4
mid-grip pull-ups (5 sets)
5,5,5
2*3* (+12,5kg)
latpulldown to the front
20* 30kg
20*40kg
chin-ups
5,3,3
barbell-shruggs 4*6 (138kg)
rotator cuffs training
saturday
deadlift ( with belt)
2* 178 kg
1* 183 kg
1* 188 kg PR
1* 190,5kg PR
1* 193kg PR
1* 195,5kg PR
negative chins
7,5
3,3,4(+12,5kg)
mid-grip pull-ups
5*5
latpulldown to the front
2*40*30kg
chin-ups
5,4,3
abs(dragonflags + weighted 3-way incline crunches)
rotator cuffs training
my maxes in the main lifts:
bench press 1*100kg about 1,5 month ago, i suck at benchpress
squat 3*125kg(with belt) didnt test 1 rep for a while
deadlift 1*195,5 kg (with belt)
so thats it, i think, sorry for bad english i am from germany...
btw. i am clean and drinking proteinshakes sometimes as supplement and i am training with the ivankogripper in the free days