Kouba

[kouba.powerlifter]

Somethink about me..

Age: 17
Height: 185
Bodyweight: about 130 kg

I started Sheiko's Training before 4 days.

RAW best lifts:
Squat (wraps, belt): 250 kg
Bench: 150 kg
Deadlift (belt): 250 kg

[Carl]

Thats some raw strength, especially at 17, i'll be keeping an eye on this thread, good luck

[kouba.powerlifter]

1. week, 1. day

Squat (wraps, belt):
70 x 5
125 x 5
150 x 4, 4
175 x 3, 3
200 x 2, 2, 2, 2, 2

Bench:
50 x 5
75 x 5
90 x 4
105 x 3, 3
120 x 3, 3, 3, 3, 3, 3

Incline DB presses:
28x 10, 10, 10, 10, 10,

Squat (belt):
125 x 5
150 x 5
175 x 4, 4, 4, 4, 4

Abs:
3 x 10

DB biceps:
28 x 8, 8, 8

[kouba.powerlifter]

1. week, 2. training


Deadlift:
70 x 6
125 x 4
150 x 4
175 x 3, 3
200 x 3, 3, 3, 3, 3

Bench:
50 x 6
75 x 6
90 x 5
105 x 4, 4
112,5 x 3, 3
120 x 2, 2
112,5 x 3, 3
105 x 4
100 x 6
90 x 8
75 x 10

3 boards
120 x 3
140 x 3
150 x 3

2 boards
130 x 3
130 x 3
125 x 3

Deadlift up to knees:
125 x 4
150 x 4
175 x 4, 4, 4, 4, 4

[kouba.powerlifter]

1. week, 3. training

Bench:
50 x 5
75 x 5
90 x 4
105 x 3, 3
120 x 3, 3, 3, 3, 3

Squat:
70 x 5
125 x 5
150 x 4
175 x 3, 3
200 x 3, 3, 3, 3, 3, 3

Bench:
82,5 x 5
100 x 4
115 x 3, 3, 3, 3, 3

Incline DB presses:
28 x 10, 10, 10, 10, 10

[kouba.powerlifter]

Thats some raw strength, especially at 17, i'll be keeping an eye on this thread, good luck

Thanks :)

[GOE1988]

awsome raw lifting, keep it up!

[kouba.powerlifter]

1. week, 4. training


Deadlift off boxes:
120 x 5
160 x 4
180 x 3
210 x 2

END - Pain in back

Bench 3 boards:
140 x 3
150 x 3
160 x 3
170 x 3 (PR)
180 x miss

Good.

Bench 2 boards
140 x 3
150 x 2
140 x 3

Bent Over Rows
120 x 5, 5, 5, 5, 5

Abs:
50 kg x 10, 10, 10

[kouba.powerlifter]

2. week, 1. training


Bench:
50 x 10
75 x 5
90 x 4
105 x 3, 3
120 x 3, 3, 3
130 x 2, 2, 2

Squat:
70 x 5
120 x 5
150 x 4
175 x 3, 3
200 x 3, 3, 3, 3, 3

Bench:
80 x 4
100 x 4, 4
115 x 4, 4, 4, 4

Close Grip Bench:
100 x 5
110 x 5, 5, 5, 5, 3

Bent Over Rows
70 x 10
110 x 5
150 x 5, 5, 5, 5, 5 (PR)

[kouba.powerlifter]

extra workout

Bench:
60 x 5
90 x 5
110 x 5
130 x 3
140 x 3 (PR) :P

3 boards:
130 x 3
170 x 3
180 x 2 (small PR)

Westside Squat (first test)
120 x 5
160 x 3
200 x 3 very light

I leave IPF and will go to WPC or GPC. Yahooooooo :D

[kouba.powerlifter]

AOS - first attack

Test training

Squat - High Box
60 x 10
140 x 5
180 x 5
225 x 3
255 x 3
275 x 3
300 x 2 (BIG PR) heavy

RAW Bench WG
50 x 10
80 x 5
110 x 5
135 x 2, 2, 2, 2, 2

Bent Over Rows
60 x 10
100 x 10
140 x 5
175 x 3, 3 (PR)

RAW Bench CG
50 x 10
80 x 5
110 x 5, 5, 5
120 x 5 (PR), 4

Hypers
1 x 20

[kouba.powerlifter]

1. workout


Bench RAW WG
40 x 10
80 x 5
110 x 5
120 x 5
125 x 5
130 x 5
135 x 5
145 x 2
140 x 3
145 x 2

Bench RAW CG
110 x 5
115 x 5
120 x 5 (PR)
125 x 4
130 x 3
135 x 2 (PR)

Pause WG Bench RAW
100 x 5
105 x 5
110 x 3
105 x 5, 5, 5

Bent Over Rows
60 x 10
100 x 10
140 x 6
160 x 6, 4, 4

Pulldowns
4 sets x 8 reps

[Ben "tricky" Burgess]

AOS - first attack

Test training

Squat - High Box

300 x 2 (BIG PR) heavy


thats some good shit right there! Well in man.

[kouba.powerlifter]

2. workout


Squats (wraps, belt):
ultra wide:
60 x 10
145 x 5
185 x 5
225 x 3
240 x 2
250 x 1

IPF regular:
225 x 3, 3
240 x 3


Goodmornings
60 x 10
100 x 5
140 x 5
165 x 3, 3, 3, 3, 3, 3


Bench
50 x 10
80 x 5
110 x 5
120 x 5, 5, 5, 5, 5, 4


Extensions
25 x 15
45 x 8, 8, 8, 8


Abs
5 sets x 10 reps

[kouba.powerlifter]

3. workout


High Box
60 x 10
145 x 5
185 x 5
225 x 5
265 x 5
305 x 3 (PR)
315 x 2 (PR)

Mid Box
145 x 5
185 x 3
225 x 3, 3, 1

Bench CG very light
50 x 10
80 x 10, 10

Military Press
45 x 10
65 x 6
85 x 4, 4, 4, 3

[kouba.powerlifter]

4. workout


Bench RAW WG
50 x 10
80 x 10
110 x 7
120 x 5
130 x 5
135 x 5
142,5 x 4 (PR)
147,5 x 3 (PR)
150 x 3 (PR)

Bench RAW CG
110 x 5
120 x 5
125 x 4
130 x 2

Pause Bench WG
100 x 5
105 x 5
110 x 5, 4

[kouba.powerlifter]

5. workout


Hypers:
BW x 20

Squat:
65 x 10
145 x 5
185 x 5
225 x 2
245 x 2
255 x 1 (PR)
265 x miss

Goodmornings
65 x 10
105 x 5
145 x 5
165 x 3
175 x 3
180 x 3, 3, 3

DB presses:
28 x 10
34 x 10
45 x 8, 8, 8, 7

Extensions
25 x 10
50 x 8, 8, 8, 5

Abs:
4 sets x 10 reps.

Hypers:
BW x 15
BW + 10 kg x 10
BW + 20 kg x 10

[GOE1988]

youre squatting is awsome m8

[kouba.powerlifter]

6. workout

Bench RAW WG:
50 x 10
90 x 8
110 x 5
130 x 3

3 boards:
140 x 5
170 x 3
175 x 2
170 x 3, 3

2 boards:
130 x 3
140 x 3
142,5 x 3
145 x 3
147,5 x 3
150 x 3 (PR?)

4 boards:
170 x 3
190 x 3
200 x 1, 3, 3 (PR)

Incline Bench:
60 x 10
80 x 6
100 x 2
80 x 6, 6, 6

DB biceps:
28 x 8, 8, 8, 8


Every board is high 4 cm.

[kouba.powerlifter]

7. training


Power-rack-pull
60 x 10
100 x 5
140 x 5
180 x 5
220 x 3
260 x 3
280 x 2 (PR), 1

Deadlift (me on boxes - 12 cm)
60 x 5
100 x 3
140 x 3
180 x 3
205 x 2 (PR)

Sumo Deadlift
140 x 3
180 x 3
205 x 1
225 x 1
235 x 1 (PR)

[kouba.powerlifter]

8. training

Bench RAW WG:
40 x 10
60 x 10
90 x 5
120 x 3

DD Shirt Bench (no touch)
160 x 3
180 x 3, 3
200 x 2, 2
205 x 2
210 x 2

Bench RAW CG:
70 x 5
100 x 5
120 x 4
125 x 4
130 x 3
135 x 2
140 x 2 (PR)

Stop Bench RAW WG
100 x 5
110 x 4, 4

[kouba.powerlifter]

for GOE1988: I use Inzer Double Denim Shirt - Open Back with Velcro.

[Funky_monkey]

PR PR PR PR PR. every workout you seem to be hitting a PR. keep it up, great work. how much do you think sheiko will add to your bench after the 4 weeks base phase AND 6 weeks competition phase?

[kouba.powerlifter]

PR PR PR PR PR. every workout you seem to be hitting a PR. keep it up, great work. how much do you think sheiko will add to your bench after the 4 weeks base phase AND 6 weeks competition phase?

I don't know, I trained by Sheiko only 1 or 2 weeks and after that i started with AOS. I think that Sheiko is good training, but for me very very boring.

[kouba.powerlifter]

10. training

Bench RAW WG:
20 x 10
50 x 8
90 x 8
110 x 5
130 x 3

Shirt Bench (Double Denim):
160 x 3
180 x 3, 3
200 x 3, 3
210 x 2, 2
215 x 2

NO TOUCH

[kouba.powerlifter]

Kouba 215 kg Bench No Touch (3 cm)

http://www.youtube.com/watch?v=sWeHNhff7Dw

[kouba.powerlifter]

11. training

Sumo Deadlift RAW
240 x 1
250 x 1
260 x 1 (PR)

Shirt Bench (Single ply Fury)
200 x 1 (PR) light

[kouba.powerlifter]

Video of RAW Sumo Deadlift 260 kg

http://rapidshare.de/files/36707539/SANY0014.MOV

[kouba.powerlifter]

12. training


Squat
60 x 10
120 x 7
160 x 5
200 x 3
230 x 1
Suit on
250 x 3
270 x 2
290 x 1 (PR)

Bench
60 x 10
100 x 6
125 x 4
145 x 2
Shirt on (Fury)
170 x 3 (no touch)
200 x 2
210 x 2
220 x 1 (PR)

http://www.youtube.com/watch?v=TgI1Z3nPHYc

[kouba.powerlifter]

13. training

Squat
70 x 10
120 x 7
170 x 3
220 x 2
240 x 1
suit on (Centurion)
270 x 1
290 x 1
300 x 1 PR


Bench
raw WG
70 x 10
120 x 4
145 x 2
shirt on (single ply Fury)
170 x 2 no touch
200 x 1 no touch
215 x 1 no touch
230 x 0, 0 miss on lockout and no touch
230 x 1 PR touch + lockout good

[kouba.powerlifter]

GPC Worlds

310 WR - 217,5 WR - 230

Teen 16-17, 140+ (Sqaut and Benchpress in IPF equipment)

[kouba.powerlifter]

Somethink from my training...

http://www.youtube.com/watch?v=POE_sIbnxHQ

http://www.youtube.com/watch?v=v4IVXvkzZzQ

[Ben "tricky" Burgess]

wow you are looking very fucking strong on that bench mate! Your bench training is almost exactly the same as mine, except you use ~100kg more on every excersise! :eek:

[kouba.powerlifter]

Today - FUCK! http://www.gpc.cz/files/Kouba_355_kg_high_box.3GP

[javier1892]

That last video was scary :shock: :shock: You look very strong though.

[Ed Clarke]

hope you were wearing brown pants

[kouba.powerlifter]

World Championship Belgium

http://www.youtube.com/watch?v=XWmubU68muY

[gs1206]

man thats awesome, congrats

[Never-Satisfied]

Jesus!

I am verrry impressed. You weigh 140kg+ you don't look it. You have thick legs though.

Really well done.

Your a teen and doin so well should expect great things from you later on if you keep it up.

[Ben "tricky" Burgess]

thats straight up awesome. Brilliant work mate.

[kouba.powerlifter]

Thanks. Last video is from November 2006. Now, I have some problems with my knee (if you saw video high boxes, so you know why) and shoulder. Before 4 weeks I weight about 148 kgs, now I'm 132 kg. In the future, I want to break Yevgen's IPF bench-press record in -125 haha :p

[back2basics]

Awesome lifting kouba!

[kouba.powerlifter]

My accident in youtube... http://www.youtube.com/watch?v=CpbZuiiyAo0