2 march 2009
I forgot to log my session yesterday, so here it is…
- Squat with stop at the bottom:
5x4 with 150kg
- Bench press with narrow grip:
5x3 with 120kg
- Lattrowing:
3x6 with 100kg
- Dips:
2x7 with 40kg
- Chins:
12-8-4
Comment: An ok workout, but no heavy weights. I feel pretty weak at the moment, but I can live with that as long as I get some PR’s at the powerliftingmeets…
4 march 2009
- Deadlift from 4cm board:
5x4 with 170kg
- Pulldown with narrow grip:
12-10-8
- Facepulls:
3x10
Comment: Easy…
7 march 2009
- Bench press:
3x120kg 2x130kg
- Bench press with shirt:
Up to 1x170kg
- Squat:
3x5 with 160kg
- Deadlift:
3x4 with 190kg
- Dips with 15kg around the neck:
20 reps
Comment: An ok traningsession. I also tried the Titan SuperKatana for the first time today, and it seems to be the perfekt bench shirt!
9 march 2009
- Squat:
4x8 with 140kg
- Bench press:
4x8 with 100kg
- Lattrowing:
3x12 with 80kg
- Facepulls:
3x12
Comment: I’m starting on a new program very soon, but until then, I’m just gonna do as I please…
11 march 2009
I forgot to write down my last session, so here it is…
- Deadlift from 4cm board:
5x4 with 160kg
- Bench with narrow grip:
5x5 with 110kg
- Ryan Kennelly skullcrushers:
3x12 with 12,5kg
- Tate-press:
2x10 with 12,5kg
Comment: Ok, but not much more…
Nice to see other scandinavian people on the board, and where impressive lifts, you’ve got, you norwegians sure are strong.
-I’m a powerlifter from Denmark myself.
[quote]jonatan-shg wrote:
Nice to see other scandinavian people on the board, and where impressive lifts, you’ve got, you norwegians sure are strong.
-I’m a powerlifter from Denmark myself.[/quote]
Well, thank you very much! I don’t see myself as strong, but at least I’m pretty young so I should be able to get stronger as the years go by.
May I ask which weightclass you compete in, and what your personal records are?
14 march 2009
- Squat:
2x160kg
- Squat with equipment:
2x210kg
1x230kg
2x250kg
1x250kg
- Pendlayrows:
3x6 with 100kg
Comment: Not much power in me today and the depth in the squat was not good…
[quote]KimG wrote:
jonatan-shg wrote:
Nice to see other scandinavian people on the board, and where impressive lifts, you’ve got, you norwegians sure are strong.
-I’m a powerlifter from Denmark myself.
Well, thank you very much! I don’t see myself as strong, but at least I’m pretty young so I should be able to get stronger as the years go by.
May I ask which weightclass you compete in, and what your personal records are? [/quote]
I sure think, you’re strong.
Yes, of course - I’m quite young too, 16 years old.
I’m in the 90kg class, I’m about 89kg BW, and my best lifts are
Bench: 115kg
Squat: 170kg
Deadlift: 210kg
All lifts are raw. Deadlift is definately my best lift, Last time in training I did 200 with alot of speed, my coach says I can do at least 220, so that’s fine, but my bench sucks.
[quote]jonatan-shg wrote:
I sure think, you’re strong.
Yes, of course - I’m quite young too, 16 years old.
I’m in the 90kg class, I’m about 89kg BW, and my best lifts are
Bench: 115kg
Squat: 170kg
Deadlift: 210kg
All lifts are raw. Deadlift is definately my best lift, Last time in training I did 200 with alot of speed, my coach says I can do at least 220, so that’s fine, but my bench sucks.[/quote]
Ah, that’s very good results considered your age and weightclass! You’re still young and can achieve great lifts as time goes by!
[quote]KimG wrote:
jonatan-shg wrote:
I sure think, you’re strong.
Yes, of course - I’m quite young too, 16 years old.
I’m in the 90kg class, I’m about 89kg BW, and my best lifts are
Bench: 115kg
Squat: 170kg
Deadlift: 210kg
All lifts are raw. Deadlift is definately my best lift, Last time in training I did 200 with alot of speed, my coach says I can do at least 220, so that’s fine, but my bench sucks.
Ah, that’s very good results considered your age and weightclass! You’re still young and can achieve great lifts as time goes by!
[/quote]
Yes, I am quite pleased with progress so far too, I’ve only been lifting for something like a year, so it’s pretty good. At least deadlift and squat are alright.
But problably it’ll take some years to grow as strong as you.
18 march 2009
- Deadlift:
4x3 with 190kg
- Squat:
4x3 with 160kg
- Pulldown:
3x10
Comment: An ok session…
[quote]jonatan-shg wrote:
Yes, I am quite pleased with progress so far too, I’ve only been lifting for something like a year, so it’s pretty good. At least deadlift and squat are alright.
But problably it’ll take some years to grow as strong as you.[/quote]
You’re much younger than me, so I guess I’ll be a whole lot stronger than me when you reach my age.
[quote]KimG wrote:
18 march 2009
- Deadlift:
4x3 with 190kg
- Squat:
4x3 with 160kg
- Pulldown:
3x10
Comment: An ok session…
jonatan-shg wrote:
Yes, I am quite pleased with progress so far too, I’ve only been lifting for something like a year, so it’s pretty good. At least deadlift and squat are alright.
But problably it’ll take some years to grow as strong as you.
You’re much younger than me, so I guess I’ll be a whole lot stronger than me when you reach my age. [/quote]
Don’t really get your point? You guess, you’ll be stronger than yourself, when I reach your age? Probably just a typo…
However, I don’t think I’m stronger than you - you lift heavier than me = stronger.
[quote]jonatan-shg wrote:
Don’t really get your point? You guess, you’ll be stronger than yourself, when I reach your age? Probably just a typo…
However, I don’t think I’m stronger than you - you lift heavier than me = stronger.[/quote]
Yeah, just a typo… I wasn’t too focused when I wrote the last message due to the fact that I watched a horrible Arnold Schwarzenegger movie named “Red Heat”.
And yes - my point was that you’ll be stronger than me when you reach my current age. You’re a whole lot younger than me and can achieve great results by the time you’re 24 (as I am now).
Well, I hope I will. Many people at the club has high expectations with me, so I try to live up to it.
Anyhow, I think you have achieved a whole lot no matter what. 
Do you have any traing routines or advice, we should hear about?
28 march 2009
It’s been a while since the last time I wrote down my trainingsession, but since then I’ve raised my 1rm in the bench press by 2,5kg. I’ve done two reps with 150kg at approx. 75kg bodyweight which is better, but 152,5kg at 79kg bodyweight is a new PR anyway. I guess I could have done 155-157,5…
I’ve also done 2x250kg squat, but it was no good… The technique was quite bad and the depth was… well, not good enought I think…
28 march 2009
- Squat:
2x140kg 2x160kg
- Squat with equipment:
2x210kg 4x2 with 230kg
- Deadlift:
2x170kg 1x215kg
- Deadlift with equipment:
Zero lifts…
Comment: Not good at all…
[quote]jonatan-shg wrote:
Well, I hope I will. Many people at the club has high expectations with me, so I try to live up to it.
Anyhow, I think you have achieved a whole lot no matter what.
Do you have any traing routines or advice, we should hear about?[/quote]
I think you can be a very good lifter in the years to come. Anyway; I’ve started on a Dietmar Wolf-program, and you might fint it on www.styrkeloft.no
It’s the “Mengdeprogram”, but I might switch program because I’m not sure if this program “fits me”…
“Mengdeprogram”… I think I’ve got that in an excel file somewhere…
Is it like a high volume program? Sounds a little like it. Anyhow, I’ve done alot of lower intensity high volume work lately, so I’m considering trying some wsb or other high intensity program.
And nice bench, but why don’t you pause it?
[quote]jonatan-shg wrote:
“Mengdeprogram”… I think I’ve got that in an excel file somewhere…
Is it like a high volume program? Sounds a little like it. Anyhow, I’ve done alot of lower intensity high volume work lately, so I’m considering trying some wsb or other high intensity program.
And nice bench, but why don’t you pause it?[/quote]
Yeah, it’s like a high volume program with squat, bench and deadlift three times a week + a whole lot of other exercises like pendlayrows/lattrowing, dips, bicepscurls, frontpresses and so on. I don’t like it at all, but quite a fem people have told me I should try it…
WSB sounds tempting and I think it’s important to try different programs in the search of discovering the one that’s right for you.
In the bench press I don’t pause unless it’s easy weights because of my shoulders. This might seem a bit stupid, and indeed it is…
It’s been a while…
…since I visited T-Nation. I’ve been training and competing alot since then, and I’ve got the Norwegian bench press record (261,5kg) in the -83kg class. I’ve done 265, but at a smaller meet. I have also been competing in three world championships, and three european championship.
I will try to update my training log more often in the time to come.
https://www.youtube.com/channel/UC_6jhhtko2GHW7ib1n-Ki_g?spfreload=5
For some time ago…
…I tried the bench press test in the NFL combine. I only managed 35 reps with 225lbs, but I can do 26 with 286lbs. What’s your current PR with 225lbs?