i'm on a russian power program,it's supposed to raise my maximum lift by 5%(!!!) i did this program once but dropped out halfway.hahah.it's no joke. i'm in week 2 which has me doing 80% of my max for 4reps 6 sets.
you can calculate your max squat here!(but i don't think anyone else squats hahah)
http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html
front squats
6x4x70kg
pullups
9,9,9,9,10
neck strengthening,shoulder rehab,
tuck front lever for a total of 60 secs(picture here)(http://www.dragondoor.com/articler/mode3/229/)
well i've got my ns duty. service medic. i'll tell you guys more when i meet you all. But the most importantly is that i've to sleep at 10.30 latest (!!!) and wake up at 5.30(!!!!!!!)MANY INTERESTING PEOPLE. My new phone sms has screwed up so i can't sms back anyone.
Good night all and good luck
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