01.11.11
Bench press with Superkatana SS size 46
160x2 no touch
175x1 no touch
190x1 almost touch
200x1 good lift!!! PR @93kg bw!! =) Man, this felt good…
10cm board:
2x2 @175kg
Finished the workout with:
Rowing in smith-machine
Pull-up with hold
Triceps cable
02.11.11
Suited squat:
185kg x2 loose wraps
200kg x2 medium wraps
220kg x1 medium wraps
Deadlift:
205kg x3
200kg x3
195kg x3
Squat, focus on speed:
6x3 @100kg
Long time since i’ve squatted in my suit, so started off easy to get the feeling of it. No spectacular lifts, but i felt good!
My training partner squatted in a loose suit with loose wraps for his first time ever. He went up to a single at 160kg, which looked good.
03.11.11
A1 Bench 5x3 @120-125kg
A2 Rowing
B1 Pull-up with hold
B2 Shrugs
C1 Biceps
C2 Triceps
D Wrist and forearm
04.11.11
A1 Front squat 4x3 @115-120kg
A2 Bench 3x3 @145-140kg
B1 Deadlift reverse bands 4x3 @170-180kg
B2 Bench 10cm board 3x4 @145-150kg
Good workout!
05.11.11
Cuircuts with:
Goodmorning, 1 legged leg press, abs 5x
Leg ext, leg curl, calves. Done with restpause
Pull-ups and dips, total of 50 reps
Bic triceps forearm 2x
Nice weekend workout 
07.11.11
Bw: 92,7kg
A1 Squat 155x3 - 165x2 - 165x2 - 155x3
A2 Bench 3x5 @125kg
B1 Deadlift wide grip no belt 4x3 @130-135kg
B2 Bench 10cm board 3x5 @140kg
C1 Goodmorning no belt 2x5-10 @60kg
Squat: lift was easy, but had to watch my back…
Bench: good lifting!
training looking strong - how long til the meet?
[quote]Adam-F wrote:
training looking strong - how long til the meet?[/quote]
Thanks! Feels good. Still a bit trouble in the lower back during squats, but everything is getting better
Now it’s 5 weeks…
08.11.11
Bench with Superkatana SS 46:
160x2
175x1
190x1 touch
205x1 no lift
Rowing
Pull-ups
Dips
09.11.11
Squat
130x3 - 125x3 - 130x3
Deadlift
220x3 - 215x3 - 220x3
Deadlift with suit
250x1 - 265x1 - 275x1
Goodmorning 2x
10.11.11
A1 Bench press 120x2 - 130x2 - 140x2 - 150x2 - 160x2
A2 Seated rowing
B1 Bench 10cm board 3x4 @135-140kg
B2 Pull-up with hold
Bic + tri
Forearm + wrist
11.11.11
A1 Front squat 3x3 @125-130kg
A2 Bench 4x3 @135-140kg
B1 Deadlift reverse bands 4x4 @170-175kg
B2 Push-ups in TRX 3x10
C1 Goodmorning 2x
12.11.11
One legged leg press 3x5
Leg ext
Leg curl TRX
Calves
Abs/core
Pull-ups and dips
Cable cross, face-pull, side raises
Biceps and triceps
Forearm and wrist
Nice and easy saturday workout
14.11.11
A1 Squat Ramped up to a single at 180kg. Felt good!
A2 Bench 3x3 @135-145kg
B1 Deadlift wide grip 3x4 @100-120kg
B2 Bench 10cm board 3x3 @150-140kg
C1 GM 2x
15.11.11
Bw 93kg
Bench press Superkatana SS
165x2
175x1
190x1 - good lift
10cm board:
2x 175x2
Rowing
Pull-up with hold
Push ups TRX
16.11.11
Today i really struggled with motivation, which is never a problem for me… So even though the workout lasted for ages, i did what i came for:
Squat in suit
200x2
225x1
240x1
Deadlift
185x2
205x2
225x2
240x2
Squat, speed
6x3 @105-110kg
Feel tired and sore after much heavy lifting. Looking forward to some light weights the rest of the week and next week, going for more explosive strength.
Various training:
My squat at 180kg
Shirted bench at 195kg (presses too straight up, not towards my head…)
Suited squat at 225kg, 240 not filmed due to low battery. Same reason for not filming my 2x240kg raw deadlift.
My training partner almost fainted trying a new pb in the shirted bench. Always use spotters!
Dude you really are viking strong.
Will be following along,
hopefully will learn a bit about how you train.
Best of luck at the upcoming meet.
how did the meet go? you still around?
[quote]zenontheterrible wrote:
how did the meet go? you still around?[/quote]
Hi! And thanks for stopping by my log
I have been really busy the last weeks with my final exams at a degree, and with moving back to my home city. Now i finally have internet in my new apartment
The last weeks of training went well, doing my regular sessions. I ddid some suited squats to find my opener for the meet. This wrecked my lower back again, the same place that i have hadd trouble with for quite some time now. So i could do bench only at this meet. Fortunately, i can squat with light weights but i will not do heavy squats for a while, so i can recover properly.
So, i did not take this meet seriously, but i looked at it as a good workout. So it was my sixth day on a row with bench pressing I did 185kg - 190kg and could not lock out 195kg, my triceps had no more power.
Video from the meet (with some wrongs about the kg listed):
My plan for 2012
Feb: Regional - full raw
Mar: Nationals bench press - shirted
Jun: Nationals - equipped
Aug: Local - raw
Oct: Regional - equipped
Dec: Local - raw
I rally enjoy doing high frequency routines, so i’m gonna stick with this most of the time. Planning to take a few week breaks from that and to low frequency/high volume between programs.
Still, i lift in the 90kg class. Planning to ddo so on the nationals in june, and then maybe go for the 105kg class…
watched the video, your bench looked pretty strong to me! that sucks about your lower back, injuries drive me nuts. how serious is it? can you still walk around ok?
[quote]zenontheterrible wrote:
watched the video, your bench looked pretty strong to me! that sucks about your lower back, injuries drive me nuts. how serious is it? can you still walk around ok?[/quote]
Thanks!
Yeah my back doesn’t bother me in aily life. It’s only while squatting, it gives me pain down in the hole. So deadlifting is no problem at all. When i tried my suit on a week before the meet though, it became painful in daily life for some days. So that’s why i stay away from heavy squatting for a while, and will do a raw meet in february…
22.12.11
A1 Squat 4x3 @ 145-155kg
A2 Bench w/chains 4x3-4 @ 135-140kg
B1 Deadlift w/cahins 2x5 @175kg
B2 Pushpress 2x3 @75kg
Push-ups in ropes and seated rowing 2x10-15
Bic+tri+wrist 2x10-15
Squat: ok lifts, but stiff back
Bench: ok speed
Deadlift: easy
Have been busy with work, training and still moving into my apartment, so i haven’t logged for a while now…
Here’s a video from a bench training we had at the club:
(my bench was weak this day, due to high volume on both bench, pushpress and triceps this week)
Lately i have done high frequency and not that heavy weights. My back feels good again so i can squat without pain
Just passed half through my program, so i switched some movements:
Day 1
Squat - squat with kneewraps
Bench chains - bench slingshot
Deadlift chains - deadlift bands
Day 2
Squat 3/4 - squat with stop
Bench press - stays the same
Deadlift - stays the same
Day 3
Front squat - stays the same
Bench press feet up - bench press with stop
Deadlift on box - stays the same
Gonna move down on the frequency a bit, but i will do some equipped work and “test-meets” raw as well.