IPF powerlifter, sr 93kg class

Training Logs
1

I started my log at IPF’s forum but because of the lack of activity i moved to T-Nation.

I’m 25 years of age and from Norway.
After loosing 20kg in bodyweight, i currently lift in the 93 class in IPF.
I’ve had one raw meet in this class, where i did:
Squat 180kg
Bench press 150kg
Deadlift 260kg

My raw best at competition is 210kg in squat and 265kg in deadlift, in the 100kg class. I have benched 207,5kg with a Superkatana about one year ago in the 100kg class.

Our youtube channel: youtube.com/VikingStrong
The powerlifting internet site:
haugalandsk.no (norwegian)

2

28.02.11

All weight in kg

Squat 3/4
4x120x6 drop 105x4
Bench press w/stop feet up
110x5
from 5cm board
120x5
10cm board
125x5
from pins
145x5
Deadlift standing on box
1x155x5
Pushpress superset chins 3 sets

Beginning of my new routine, felt good! Light weight.

Evening: armwrestling

3

01.03.11

Weights in kg

Squat
115x6 - 120x5 - 130x4 - 140x3 - 150x2
Bench press w/stop feet up
117,5x5
5cm board
122,5x5
10cm
127,5x5
pins
147,5x5
Power rowing
wave loading 97,5-102,5 5x5
Push ups straps and seated rowing, superset 3x10

Lights weights and nice session!
Didn’t get to armwrestling yesterday, try again on thursday…

4

02.03.11

Assistance work for the whole body

03.03.11

Front squat
105kg 4x4
Bench press w/stop feet up
105x5 (adjustet the load to lighter weight to make it more equal to the other forms of bench press)
5cm board
125x5
10cm board
130x5
from pins
150x5
Deadlift speed w/orange bands
5x130x3
Push press/Chins in straps, 2xsuperset

Everything felt easy today, a really good session :slight_smile:

5

Cool log and awesome goals. We are about the same weight, but you are stronger then I am so this provides some motivation. 1433lbs raw total at a little over 200lbs is a serious total.

How much of a hit did your lifts take when you lost all the weight?

6

[quote]Fandango wrote:
Cool log and awesome goals. We are about the same weight, but you are stronger then I am so this provides some motivation. 1433lbs raw total at a little over 200lbs is a serious total.

How much of a hit did your lifts take when you lost all the weight?[/quote]

Thanks mate!

Well, when my bw was 110, i deadliftet 250 raw. I went down 10kg in bw, and increased my deadlift 10 at the same time! My 265 deadlift was done at 98kg bw i believe, and most recently my 260 was done at 91kg, after a longer volume period of training. Hope i can reach new hights when training heavier :slight_smile:
In my experience, the bench press stays the same when loosing bodyweight. The squat is the lift that takes the punches. I did a 210kg squat at 98kg bw, but now missed 200kg at 91kg! That is pathetic, but i just could not get it moving… I have a full raw meet in june, so it will be exciting to see my results when staying in the 93kg class.
So for me, i lack the pressure in my body to do heavy squatting with low fat%, but it seems that bench pressing and especially deadlift takes less damage.

Many powerlifters only want to gain bodyweight, so they can get stronger. That was my goal earlier also, but this have changed… I will never be the strongest man in the world, not even in my country. So, i decided that i wanted to wear whatever clothes i like, be able to feel slim and not like a blub, and also be able to participate in different activities. I love moving my body in many ways, of course i’m in heaven when lifting heavy, and this makes it easier… So my main goal, for some years ahead at least, is to do my best in the 93kg class.
And for me, one of the main reasons also was self esteem and self image… This have improved and affected my life in a really good way. Now i feel much better in my life…

Maybe i find some pics when i get home :slight_smile:

Do you have a log in this page Mr Fandango? Would be fun to read, considering your bodyweight :slight_smile:

7

03.03.11 - evening

Armwrestling

04.03.11

Squat w/stop
3x115kgx6
Bench press w/stop feet up
107,5x5
5cm board
127,5x5
10cm
132,5x5
from pins
152,5x5
Power clean
4x4 at 65kg
Push ups in straps and seated rowing superset 2x10

A really nice workout. Continue on 5’s in the bench on monday, but will go down to triples soon.

8

I have a 5/3/1 log in this forum. It is titled “5/3/1 till BOLC”. I definitely know what you mean about feeling lighter and just overall healthier. I need to stay in shape for the Army, so getting massively huge is somewhat out of the question right now.

9

05.03.11

Bw 90,7kg

Bench press Superkatana 48
140x2 - 150x2 - 160x2 - 170x1 - 175x1
Assistance work for the upper body, consisting of circus dumbbell, explosive incline dumbbell press, shoulders and neck, arms and abs.

Did not touch the chest at any sets with the shirt, a bit tired in my pressing muscles after the week. I don’t get the pressure from the shirt that i want, so i’m gonna get the arms sewed in to make it tighter :slight_smile:

In 3 weeks, the 26. of march, we have the national bench press meet in Oslo, Norway. It will be exciting… Hope i can do some ok lifts…

10

[photo]31875[/photo]

A morning picture from the end of november 2010. Weight is about 89kg.

[photo]31874[/photo]

My progress from january of 2008 til september 2009, from 110kg++ to about 97kg

11

Wow that’s great progress! What’s your diet like?

12

[quote]trav123456 wrote:
Wow that’s great progress! What’s your diet like?[/quote]

When focusing on fatloss, i have "carb"meals twice a day on trianing days. This consists of oatmeal for breakfast and gainer after training. The other meals consists of egg, chicken, beef, or fish with much vegetable. Or i can eat crackers with loads of ham, fish, egg or something. I also use several protein shakes than i do now… I have never counted kcal, but eat on feeling, since every day is different from each other. Now i eat much more carbs, but my weight keeps stabile just above 90kg. Anyway, i try to eat smart every single day, so the meals have a meaning… I always think about what kind of nutrition i need for this particular meal. Of course i eat pizza, ice cream, chocolate or something when i want to, but that is not so often, so it doesn’t matter :slight_smile:
In training, i only do more cardio when loosing weight. The strength training remains the same. I have also done Smolov squat on diet, that was fun :wink:

How is your diet going? Would be fun to see some pics of your progress in your log :slight_smile:

13

[quote]VikingStrong wrote:

[quote]trav123456 wrote:
Wow that’s great progress! What’s your diet like?[/quote]

When focusing on fatloss, i have "carb"meals twice a day on trianing days. This consists of oatmeal for breakfast and gainer after training. The other meals consists of egg, chicken, beef, or fish with much vegetable. Or i can eat crackers with loads of ham, fish, egg or something. I also use several protein shakes than i do now… I have never counted kcal, but eat on feeling, since every day is different from each other. Now i eat much more carbs, but my weight keeps stabile just above 90kg. Anyway, i try to eat smart every single day, so the meals have a meaning… I always think about what kind of nutrition i need for this particular meal. Of course i eat pizza, ice cream, chocolate or something when i want to, but that is not so often, so it doesn’t matter :slight_smile:
In training, i only do more cardio when loosing weight. The strength training remains the same. I have also done Smolov squat on diet, that was fun :wink:

How is your diet going? Would be fun to see some pics of your progress in your log :slight_smile: [/quote]

Smolov on a diet? That’s crazy! My diet is going alright so far, down a little under 10 lbs. Maybe I’ll put some pics u, though they aren’t going to be pretty atm haha, guess that’s the point though.

14

[quote]trav123456 wrote:

[quote]VikingStrong wrote:

[quote]trav123456 wrote:
Wow that’s great progress! What’s your diet like?[/quote]

When focusing on fatloss, i have "carb"meals twice a day on trianing days. This consists of oatmeal for breakfast and gainer after training. The other meals consists of egg, chicken, beef, or fish with much vegetable. Or i can eat crackers with loads of ham, fish, egg or something. I also use several protein shakes than i do now… I have never counted kcal, but eat on feeling, since every day is different from each other. Now i eat much more carbs, but my weight keeps stabile just above 90kg. Anyway, i try to eat smart every single day, so the meals have a meaning… I always think about what kind of nutrition i need for this particular meal. Of course i eat pizza, ice cream, chocolate or something when i want to, but that is not so often, so it doesn’t matter :slight_smile:
In training, i only do more cardio when loosing weight. The strength training remains the same. I have also done Smolov squat on diet, that was fun :wink:

How is your diet going? Would be fun to see some pics of your progress in your log :slight_smile: [/quote]

Smolov on a diet? That’s crazy! My diet is going alright so far, down a little under 10 lbs. Maybe I’ll put some pics u, though they aren’t going to be pretty atm haha, guess that’s the point though.[/quote]

Norwegians are crazy hehe :slight_smile: But so many things in life is doable, if you just put your mind to it… :slight_smile:
Looking forward to see your progress! Would be interesting if you post changes in fat&, abdominal measurement, strength and of course pics…

15

[quote]VikingStrong wrote:

[quote]trav123456 wrote:

[quote]VikingStrong wrote:

[quote]trav123456 wrote:
Wow that’s great progress! What’s your diet like?[/quote]

When focusing on fatloss, i have "carb"meals twice a day on trianing days. This consists of oatmeal for breakfast and gainer after training. The other meals consists of egg, chicken, beef, or fish with much vegetable. Or i can eat crackers with loads of ham, fish, egg or something. I also use several protein shakes than i do now… I have never counted kcal, but eat on feeling, since every day is different from each other. Now i eat much more carbs, but my weight keeps stabile just above 90kg. Anyway, i try to eat smart every single day, so the meals have a meaning… I always think about what kind of nutrition i need for this particular meal. Of course i eat pizza, ice cream, chocolate or something when i want to, but that is not so often, so it doesn’t matter :slight_smile:
In training, i only do more cardio when loosing weight. The strength training remains the same. I have also done Smolov squat on diet, that was fun :wink:

How is your diet going? Would be fun to see some pics of your progress in your log :slight_smile: [/quote]

Smolov on a diet? That’s crazy! My diet is going alright so far, down a little under 10 lbs. Maybe I’ll put some pics u, though they aren’t going to be pretty atm haha, guess that’s the point though.[/quote]

Norwegians are crazy hehe :slight_smile: But so many things in life is doable, if you just put your mind to it… :slight_smile:
Looking forward to see your progress! Would be interesting if you post changes in fat&, abdominal measurement, strength and of course pics…[/quote]

Got some pics up, I clipped myself at 16% at the beginning but I don’t really know how to do that properly so I wouldn’t put any stock that number.

16

07.03.11

Squat w/stop
3x115kgx6
Bench press w/stop feet up
110x5
5cm board
130x5
10cm
135x5
from pins
155x5
Deadlift standing on box
160x5
Push press and chins 3x superset

Felt great today. Gonna do my last 5’s in the bench tomorrow, then move over to 3’s. Everything felt tight and easy.

Try to get to the armwrestling in the evening.

17

08.03.11

Squat
115x6 - 125x5 - 135x4 - 145x3 - 155x2
Bench press w/stop feet up
117,5x5
5cm board
132,5x5
10cm
137,5x5
from pins
157,5x5
Power clean
5x5 wave loading 100-105kg
Seated row w/hold and push ups in straps, 2x10 superset

Squat felt good. Last day on 5’s in the bench. A bit close to failure so it’s time to change to triples before going on to singles.

Are there any descent raw benchers on the forum? Anybody know? :slight_smile: Would be fun to follow their log.

18

By the way, i delivered my Superkatana 48 to sew the arms smaller, will try it in the weekend. Now it’s a supercustom katana :slight_smile:

19

[quote]VikingStrong wrote:

Are there any descent raw benchers on the forum? Anybody know? :slight_smile: Would be fun to follow their log. [/quote]

maraudermeat is a 500+ raw bencher in the over 35 forum

here’s a link

20

[quote]trav123456 wrote:

[quote]VikingStrong wrote:

Are there any descent raw benchers on the forum? Anybody know? :slight_smile: Would be fun to follow their log. [/quote]

maraudermeat is a 500+ raw bencher in the over 35 forum

here’s a link

Thanks mate! Gonna look through his log :slight_smile: