Heberprogramm von Sgt. Rock!

[hara]

hi


basics aber gut!

12. 2x5 no suit, pull in long pants
11. 2x5 no suit, long pants
10. no pulling
09. 2x5 suit straps down, baby powder
08. 1x3 all gear here on out, Max DL, Erector shirt, briefs, everything.
07. no pulling
06. 1x3 up 15 lbs
05. 1x3 up 15 lbs
04. no pullin
03. 1x2 new PR
02. 1X1 ez single, near or at a second attempt
01. take last pull 10 days out, work up to LAST WARMUP ONLY.

Contest, new PR-Enjoy!

Assistance, I wont go into great detail here, on non pulling weeks if you feel good, do bent rows raw and heavy off a 2-3 inch block. On pulling weeks do 6-8 sets of upper back, heavy, free weights mostly. DB shrugs 2x20, no straps on anything EVER. Heavy weighted ab work, regular hypers. On squat day do low box squats 5x2. Thats the basics, but it WORKS

lg
hara

[bipolar]

wirklich basic - genau so sieht meiner auch fast aus... sicher empfehlenswert!