Ok, IÃ?Â´m writing this topic again as my window accidentally closed for no reasons ( damn VAIO notebooks)
IÃ?Â´m 17 in december 2011, 6Ã?Â´6 (195 cm) 228 lbs (104 kg). Been training since september 2010, powerlifting since january and 5 years of water polo before. Drug-free
I will be doing RAW WSB for the next 12 weeks, with 2xME work and 2xDE work, off days GPP.
Maxes: SQ - 160 competition, 180 2:1 no lift in may ( no depth) now app. 185 - 190 ( bandages and belt)
BP - 100x2 with stop ( wrist wraps) 140x1 1 ply katana
DL - 185x1 (may 2011, belt) now app. 195
My goals for this macrocycle are: better my main lift numbers, strengthen my weaknesses (my whole body is weak but I will mainly focus on hamstrings, shoulders and back), maintain same % of BF, flexibility.
TodayÃ?Â´s workout - 3.7.2011
GM off pinches ( close stance, arch back) - 20x8, 8, 60x6, 6, 90x3, 110x3, 130x3, 145x2, 160x0, 160x1 ( here my form was pretty loose, I rounded my lower back a bit)
some shoulder, elbow and knee band rehab work, hip mobility, foam rolling and stretching.
push ups- 3x6, hip mobilitty, rehab shoulder work with dumbbells,
GHR - BWx5, 5 ( last two a bit back help), 3+3 (negative) 3+3, 2+4, 2+4,
GHB - 100x12, 140x10, 10, 10, 10, 10
Pullthrougs - 110x15, 120x15, 15, 15 ( pounds)
Shrugs - 100x12, 130x6, 6, 6, 6, 6
Lactic acid work Leg Press - 110x2 minutes ( now I noticed I should have done this on DE) damn
Hanging straight leg raises - 10x10
Foam rolling, shoulder, elbow and knee band rehab work, stretching, hip mobility.
HereÂ´s a video of 145x2 http://www.youtube.com/watch?v=YU_G42N6ZSQ