2 BOARD PRESS (Medium Grip)

1/20/20kg

1/10/40kg

1/10/60kg

1/3/80kg

1/3/100kg

1/3/120kg

1/3/140kg

1/3/160kg NEW 3 REP PR (Easy)

 

SHIRT BENCH

1/3/180kg NO TOUCH

1/1/200kg NO TOUCH

1/1/220kg NO TOUCH

1/1/240kg NO TOUCH (Under 1 inch From Touch)

1/0/240kg NO TOUCH & NO LIFT

 

RACK LOCK OUT KILLER (MMM Way & Medium Grip)

1/3/100kg

1/3/120kg

1/3/140kg

1/3/160kg

1/3/180kg

1/3/190kg

1/1/200kg

1/3/160kg

1/3/140kg

1/3/120kg

1/3/100kg

 

1 ARM DUMBELL ROW

2/12/30kg

 

FACE PULLS/BAND APART (Super Set)

2 Set/Lots of Reps/15kg-Monster Mini Band

 

SIDE/REAR/FRONT DELT RAISE/STANDING DUMBELL PRESS (Super Set)

2 Set/Lots Of Reps/5-10kg

 

HAMMER CURL

3 Set/Lots Of Reps/10-15kg

 

This was a pretty good training,but it is only 9 days to meet & not touch any weight !!!!!!!Did a easy 3 rep PR on 2 board,decide not to go higher becose of meet next week.Now i most think what to do on meet....Hopefully i touch there since i normaly get ´´stronger & Tougher´´on meet.