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Old 01-25-2013, 10:10 PM   #114
themaster2981
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Join Date: Apr 2012
Location: India
Posts: 1,177
Training Exp: 3 years serious
Training Type: Powerlifting
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Week 1 Day 3

1. Full body stretching: 8 - 10 mins

2. Bench Press - 6 sets -

Warm up sets with bar only

1x15
1x15

Work Sets (6 sets)

1x8x20 kgs
1x8x20 kgs
1x6x25 kgs
1x6x25 kgs
1x3x30 kgs
1x3x30 kgs

3. Squats (5 sets)

1x8x20 kgs
1x6x30 kgs
1x4x40 kgs
1x3x50 kgs
1x3x50 kgs

4. Deadlifts (5 sets)

1x8x20 kgs
1x6x25 kgs
1x4x30 kgs
1x4x40 kgs
1x3x50 kgs

From next week, I will be adding 3 -5 sets of skipping ropes after lifting to boost endurance and lose fat.

Conclusion of Week 1
__________________
Johnnie Walker - Keep Walking

"Move me out of the away so that someone else can lift": Ed Coan after injuring himself during a squat attempt of 970 lbs in 2002

POWERLIFTING - ABSOLUTE POWER

Last edited by themaster2981; 01-25-2013 at 10:14 PM.
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