Strength Arena

Pin Squat 5-3-1 * 80-100-120 kg OHP - 5X5 62.5KG One arm db press 3x8 25kg DL up to 1 rep 160 kg I find that pin squats are just a slightly different variation of a paused squat. I personally find them much harder than a pause squat. Power out of the hole. While you aren't holding that isometric contraction as hard in the bottom like in a true pause squat…the pins absolutely kill the stretch reflex. Try it yourself! www.constantinvatamanu.com www.facebook.com/strengtharena1st

High Angle press day OHP up to 1 rep ( push press ) Incline bar press 3X8 80KG + 1X2 100KG 30° incline dbl press ( higs rep range ) 15° incline dbl press ( low rep range ) Close grip press www.constantinvatamanu.com

.powerbuilding
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Speed day! F = m x a

High bar speed squats - 10x2, 30 seconds pause between sets
Speed deadlifts - 10 singles, 30 seconds pause
Reverse hypers - 4x15
Leg curls - 4x10-15
DB Rows - 4x10

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Good Mornings - 2x5, up to 1x3, RPE 6.5 - 7
Hyperextensions (glutes focused) - 4x18
Unilateral leg press (quad focused) - 4x10
Leg extensions - 4x10-15 (changing foot position during every set)

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Speed Bench Day!

Bench Press (bands) - 10x3
JM Press - 4x10, up to 1x5
Cable Rows - 4x8-10
Standing OHP - 4X10-12

strength

5x5
Squat 130kg
Bench 110kg
Row 90kg
Dips +20 3x8
Chin Ups +0 3x8

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www.constantinvatamanu.com

Metoda restrictionarii fluxului sanguin.

Ca tehnica de antrenament utilizată in sfera hipertrofiei, metoda restrictionarii fluxului sanguin aduce un aport ridicat de sânge si nutrienti ce vor facilita pomparea/vascularizarea grupelor musculare vizate. Se utilizează in antrenamentul grupelor musculare deficitare, sau in situatiile in care dorim să ducem cu un pas mai in față anumite grupe musculare preferate.

www.constantinvatamanu.com

Came back slow after food poisoning so...

Squat 5x5x130kg
Bench amrap 100 kg - 13-11-7
Row - just playing with 60 kilos



Enjoy the weekend!!!

Just another day at work - Team Work
powerbuilding
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www.constantinvatamanu.com
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facebook.com/strengtharena1st


**kcovid

instagram.com/caddy.powerbuilding
instagram.com/strength.arena
facebook.com/tiberiub.pt

Squats
2x5
1x10 RPE 6
Paused Bench Press
3x10
Good Mornings
3x10
DB Rows
4x12
Incline DB Press
4x12
Pulldowns
4x12