all posts post new thread

Never Train To Failure

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
RSAS#17

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: light volume session:
- 4x24 kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press - light volume session
- 2x28 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x28 kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 6 sets each hand, 12 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
RSAS#18

move prep:
- arm bar to bent arm bar, halo, prying goblet squat, SF hip bridge

snatch: medium volume session:
- 4x24 kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x24 kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - medium volume session
- 2x28 kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x28 kg, 2x28 kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
RSAS#19

move prep:
- bent arm bar, pump stretch, hack squat

snatch: heavy volume session:
- 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg,
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press - heavy volume session
- 3x28kg, 3x28kg, 3x28kg, 3x28kg, 3x28kg, 3x28kg, 3x28kg, 3x28kg, 3x28kg, 3x28kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
RSAS#20

move prep:
- bent arm bar, pump stretch, hack squat

snatch: medium volume session:
-4x24kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x24kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - medium volume session
- 2x28kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x28kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
RSAS#21

move prep:
- bent arm bar, pump stretch, hack squat

snatch: light volume session:
-4x24kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press - heavy volume session
- 2x28kg, 2x32kg, 2x32kg, 2x32kg,2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x28kg, 2x28kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
RSAS#22

move prep:
- bent arm bar, pump stretch, hack squat

snatch: heavy volume session:
- 4x24kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x24kg, 4x24kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent light - light volume session
- 2x28kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 6 sets each hand, 12 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
RSAS#23

move prep:
- bent arm bar, pump stretch, hack squat

snatch: light volume session:
- 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent light - heavy volume session
- 2x28kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x28kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
RSAS#24

move prep:
- bent arm bar, pump stretch, hack squat

snatch: medium volume session:
- 4x24kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent light - medium volume session
- 2x28kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
RSAS#25

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: light volume session:
- 4x24kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent light - light volume session
- 2x28kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 6 sets each hand, 12 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
RSAS#26

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: medium volume session:
- 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent light - light volume session
- 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 6 sets each hand, 12 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
RSAS#27

move prep:
- halo, prying goblet squat

snatch: light volume session:
- 4x28kg, 6x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent light - medium volume session
- 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg,
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
RSAS#28

move prep:
- bent arm bar, pump stretch, hack squat

snatch: heavy volume session:
- 4x24kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x24kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent light - light volume session
- 2x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 6 sets each hand, 12 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
RSAS#29

move prep:
- halo, prying goblet squat

snatch: medium volume session:
- 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent light - medium volume session
- 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
Saturday 15.12.2018 - Big Christmas challenge - Vol.3 - KB5 Gym Bratislava - Maximals/PRs

We have tested these lift/exercises:
- deadlift
- military press (my 1RM - right, stronger hand - 40kg)
- TGU (my 1RM - right, stronger hand - 48kg - for me the hardest part of TGU was standing up with beast from half kneeling)
- pull ups, with weigths
- push ups
- snatch test (my result - 90 reps with 28kg - I eat a lot few hours before - bean soup with smoked pork, than Steak Tartare with toast)

Jozef Vanko - head of KB5 Gym Bratislava:
"For me, it was fantastic to see how the transfer of principally correct training to disciplines that a person does not directly train. Another thing that has turned out is that training does not have to be extra intensive to show results if technology and precision are the first."
 
Last edited:
RSAS#30

move prep:
- halo, prying goblet squat

snatch: light volume session:
- 4x28kg, 6x28kg, 6x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent light - heavy volume session
- 2x28kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

stretching:
- bar hang
 
RSAS#31

snatch: medium volume session:
- 4x28kg, 6x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press: medium volume session
- 2x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom