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Exercises and workouts / Re: See how works the Reg Park's training methods!
« Last post by Sergio on June 23, 2020, 10:12:37 AM »
Hi Sergio

Tom Knott has added a new post to his Imgur account.

Reg park 1951 training with Oscar Heidenstam. 

The posted pages are out of order but are numbered so they can be read in sequence.

https://imgur.com/gallery/WfZngQq

Thank you very much, John!!
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Exercises and workouts / Re: See how works the Reg Park's training methods!
« Last post by John on June 09, 2020, 12:04:50 AM »
Hi Sergio

Tom Knott has added a new post to his Imgur account.

Reg park 1951 training with Oscar Heidenstam. 

The posted pages are out of order but are numbered so they can be read in sequence.

https://imgur.com/gallery/WfZngQq






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Members logs / Re: Sergio's training log
« Last post by Sergio on May 07, 2020, 08:07:41 PM »
Bench dbs press: 8 X 10 kg ; 8 X 11 ; 6 X 10
Bend over BB rows: 8 X 24 kg ; 8 X 26 kg ; 8 X 26 kg
Military press: 6 X 19 kg ; 6 X 21 kg ; 6 X 19 kg
One db pullovers across bench: 8 X 11 kg ; 9 X 12 kg
Squats: 12 X 23 kg ; 10 X 26 kg ; 10 X 25 kg
Reverse crunches: 25
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Members logs / Re: !2 weeks Basic Olympic weightlifting.
« Last post by Steff on May 07, 2020, 06:14:32 PM »
Mondays WO:

BSS front foot elevated
1x5 bw,
1x5 16 kg
4x8 40 kg PR!

One arm OH squat
3x5 20 kg KB

KB front squat
3x8 40 kg

DB OHP
1x20 8 kg DB:s

Row
3x8 40 kg

KB OHP
3x8 40 kg

Lunges
5x5 BW


Today Light WO:

Superset:
Lunges front foot elevated 5x8 BW
BSS front foot elevated 5x10 BW

KB front squat
3x8 40 kg

Laterals
3x8 8 kg DB:s

Pull ups
3x3 BW (chest to bar)

OHP
1x5 40 kg

Row
1x5 40 kg
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Members logs / Re: Sergio's training log
« Last post by Sergio on May 03, 2020, 07:43:11 PM »
Yesterday first day cycling after 45 days. Only 22 km, but after that i felt tired to train. Too much sun. High UV radiation. Hope it helps to kill the virus.

Bench dbs press: 8 X 11 kg ; 8 X 11
Bend over BB rows: 8 X 24 kg ; 8 X 26 kg
Military press: 6 X 19 kg ; 6 X 20 kg
One db pullovers across bench: 9 X 11 kg ; 9 X 12 kg
Squats: 12 X 20 kg ; 10 X 27 kg
Reverse crunches: 25
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Members logs / Re: !2 weeks Basic Olympic weightlifting.
« Last post by Steff on May 02, 2020, 04:56:23 PM »
Something is wrong with my right foot.

So adapted training:

BSS front foot elevated
1x5 bw,
1x5 16 kg
2x3 40 kg
3x5 40 kg

One arm OH squat
3x3 20 kg KB

KB front squat
3x8 40 kg

DB  OHP
1x20 8 kg DB:s

DB row
1x20 8 kg DB:s

Row
3x8 40 kg

KB OHP
3x8 40 kg

DB  OHP
1x20 8 kg DB:s

DB row
1x20 8 kg DB:s

Lunges
5x5 BW
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Members logs / Re: Sergio's training log
« Last post by Sergio on April 30, 2020, 06:18:55 PM »
Inclined dbs Bench press: 8 X 10 kg ; 9 X 11 kg
Declined dbs fly: 8 X 6 kg ; 8 X 6 kg
Bend over BB row, rev grip: 8 X 25 kg ; 8 X 25 kg
One db row: 8 X 12 kg
Std BB press: 6 X 19 kg ; 6 X 19 kg
Std BB biceps curl: 7 X 18 kg ; 6 X 18 kg
One db triceps curl: 8 X 5,5 kg ; 8 X 5,5 kg
Breathing pullover across tbe bench: 8 X 11 kg ; 8 X 11 kg
Squats: 8 X 25kg  ; 10 X 25 kg
Reverse crunches: 21

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Members logs / Re: Sergio's training log
« Last post by Sergio on April 26, 2020, 05:51:41 PM »
Inclined dbs Bench press: 8 X 11 ; 9 X 11
Declined dbs fly: 8 X 6 ; 9 X 6
Bend over BB row, rev grip: 8 X 25 ; 8 X 27
One db row: 8 X 13
Std BB press: 6 X 19 ; 6 X 20
Std BB biceps curl: 8 X 18 ; 7 X 18
Std BB triceps curl: 8 X 10 ; 6 X 11
Breathing pullover across tbe bench: 8 X 11 ; 8 X 12
Squats: 10 X 25 ; 8 X 30 ; 10 X 26
Reverse crunches: 24
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Members logs / Re: !2 weeks Basic Olympic weightlifting.
« Last post by Steff on April 25, 2020, 07:15:56 PM »
Smaller workout today

Pistols
2x3 BW
3x6 BW +8 kg PR!

Compoundset:
Jumping lunges 3x3 BW
Jump squats 3x3 BW +8 kg

KB front squat 3x5 40 kg

Lunges
5x5 BW
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Members logs / Re: Sergio's training log
« Last post by Sergio on April 24, 2020, 12:17:54 PM »
Inclined dbs Bench press: 8 X 11 ; 8 X 11
Declined dbs fly: 8 X 6 ; 10 X 6
Bend over BB row, rev grip: 8 X 25 ; 8 X 25
One db row: 8 X 13
Std BB press: 6 X 20 ; 6 X 20
Std BB biceps curl: 7 X 18 ; 7 X 18
One db biceps curl: 8 X 9
Std BB triceps curl: 8 X 10 ; 8 X 10
One db triceps curl: 5 X 6
Breathing pullover across tbe bench: 8 X 11 ; 8 X 11,5
Squats: 10 X 25 ; 8 X 30 ; 10 X 25
Reverse crunches: 22
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