08.01.12
Squat w/wraps
150x2 - 160x2 - 170x2 - 180x2 - 185x1
Bench w/slingshot 2x4 @145kg
Deadlift orange bands 2x4 @150kg
Pushpress 3x3 @70-75kg
Have been sick some days with stomach upset, or “spysyke” on norwegian… Didn’t eat and just puked… So the body is still not balanced and recovered. The weights felt ok though…
10.01.12
Squat speed no belt, 5x3 @100kg
Bench, worked up to 2x150kg
Deadlift worked up to 2x2 @215kg
Assist for legs
Squat: no pain in my back at all, and great speed 
Bench: so easy! Felt good.
Deadlift: felt my sickness the past days here, the belt felt loose around my stomach and not great core strength. Ok lifts.
11.01.12
Front squat 2x2 @120-125kg
Bench with stop, up to double at 130kg
Pushpress 2x2 @80kg, togeher with pull-ups
Squat: nice and easy!
Bench: good
13.01.12
Squat with wraps
150x2 - 160x2 - 170x2 - 180x2 - 190x1
Bench slingshot
2x4 @145kg - 2x3 @150kg
Deadlift w/orange bands
3x3 @160kg
Squat: easy weight! Don’t like to do ass-to-the-grass with wraps only, like i do in the raw squat.
Bench: good speed and nice lifts.
Deadlift: good lifts.
[quote]VikingStrong wrote:
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. [/quote]
thats good news about your back!
so you train all three of the lifts every session? does everyone in your club train like this also?
also how do you feel about training with the shirts, i mean for raw competition, do you feel they help your over all strength or does the strength only translate to “shirted strength”? thanks i hope my question makes sense
[quote]zenontheterrible wrote:
[quote]VikingStrong wrote:
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. [/quote]
thats good news about your back!
so you train all three of the lifts every session? does everyone in your club train like this also?
also how do you feel about training with the shirts, i mean for raw competition, do you feel they help your over all strength or does the strength only translate to “shirted strength”? thanks i hope my question makes sense [/quote]
Yeah i train all lifts every session. I have found that i can squat and deadlift at this frequency if the load is light enough, but with heavy loads or volume the frequency must be lower. Maybe half of our team members train like this. Everybody in the norwegian tean train like this, also squatting and benching as many as 12 times a week!
I do shirted work to keep the movement fresh in mind, but for raw strength i find the slingshot, chains and board bench to give me adequat “overload”. I believe it is important to get used to heavy weights in your hands, so i don’t get a shock when i’m gonna do a heavy single raw. Same in for example deadlift, pulling with bands and chains. In squat, you can do reverse bands, chains, kneewraps…
14.01.12
Bw: 90,8
Front squat
worked up to 2x3 @105kg
Bench
worked up for a double at 150kg
Deadlift on plate
2x2 @190
Assist movements for upper body
Squat: light weight and good speed
Bench: not as easy as earlier this week. Should have done a double at 155 but wanted to stay fresh for the next session.
Deadlift: good lifts.
Some of my lifts this last week:
16.01.11
Squat w7stop,
worked my way up for a double at 155kg
Bench w/stop,
double at 135kg
Deadlift
2x2 @220kg
Pushpress
2x3 @80kg
Squat: good sets and no pain in my back!
Bench: light weight
Deadlift: should be easier, but a real testobooster and always fun
17.01.12
Squat w/wraps
170x3 - 175x2 - 170x3
Bench w/slingshot
140x5 - 150x3 - 160x2 - 160x2 - 150x3 - 140x5
Assist for lower body
Squat: tired after yesterdays deadlift…
Bench: good lifts!
19.01.12
Squat no belt
5x 100kgx3
Bench
5x 100kgx3
Deadlift
1x 230kgx2
Assist for upper body
Squat and bench: great speed
Deadlift: should be easier, but really satisfied considering heavy deadlift three days ago.
20.01.12
Squat with stop
2x 120x4 - 2x 127,5x4 - 2x 135x3
Bench
120x3 - 130x3 - 145x2 - 155x1 - 115x4
Deadlift on box
2x 150x5
Assist for lower body
Squat: tried to hold the bar lower on my neck, a bit akward…
Bench: felt strong
Deadlift: light weight today
22.01.12
Squat w/wraps
150x2 - 165x2 - 180x1 - 190x1 - 200x1
Bench slingshot
150x3 - 145x3 - 150x3
Deadlift w/bands
2x2@170kg
Assist for upper body
Squat: ok lifts, but hard to keep the upper body in position
Bench: fast and easy
Deadlift: good
23.01.12
Bw: 91,5kg
Squat w/stop
120x4 - 127,5x3 - 135x3 - 145x2 - 145x2
Bench
120x4 - 130x4 - 130x4 - 135x3 - 135x3
Deadlift
2x2@185kg
Assist for lower body
Squat: good lifts, but sore muscles.
Bench: not fast enough…
Deadlift: easy
24.01.12
Kali
My first time trying the martial art Kali. Liked the variation in training and the instruction was a great teacher.
25.01.12
Bw: 91,5kg
A1 Squat 120x4 - 130x3 - 130x3 - 145x3 - 145x3
A2 Bench w/stop 100x5 - 115x4 - 120x3 - 120x3 - 130x2 - 130x2
B1 Deadlift on box 150x4 - 160x3 - 160x3 - 170x3 - 170x3
B2 Pushpress 70x5 - 77,5x4 - 85x3 - 90x2 - 90x2
Assist for lower body
Squat: too slow from the bottom
Bench: ok
Deadlift: also slow from bottom
26.01.12
A1 Squat - worked my way up to a double at 165kg
A2 Bench - worked up to a couple of triples at 130kg
B1 Deadlift w/bands - 2x2@170kg
B2 Bench speed - 5x3@100kg
Squat: good lifts and my back felt great!
Bench: good
Deadlift: ok
27.01.12
A1 Squat speed no belt - 5x3@100kg
A2 Bench - worked up to a single at 160kg
B1 Deadlift - worked up to a triple at 195kg
Later same day, at work: assist for upper body
Squat: easy
Bench: not as easy as it should be, but good considering training at early morning and short breaks.
Deadlift: really short breaks before heading for work 
28.01.12
Bw: 91,7kg
A1 Front squat - 2x100x4 - 105x4 - 110x3 - 115x2
A2 Bench w/stop - 2x100x4 - 2x115x3
B1 Deadlift on box - 150x5 - 155x4 - 160x3 - 165x2
B2 Pushpress - 75x3 - 2x80x2 - 75x3
Assist for lower body
Squat: good sets!
Bench: easy
Deadlift: ok
29.01.12
and
30.01.12
Practically just warm-up sessions in the power lifts with no belt or anything. The first workout ended with assist work for upper body, and today ended with some assist for lower body.
Feel sore and tired at the moment… Just hope i haven’t overdone training the last days 
Gonna do a test at the end of the week to find my openers for the meet. Now i have a couple of days off due to graveyard shift at work
29.01.12
and
30.01.12
Practically just warm-up sessions in the power lifts with no belt or anything. The first workout ended with assist work for upper body, and today ended with some assist for lower body.
Feel sore and tired at the moment… Just hope i haven’t overdone training the last days
Gonna do a test at the end of the week to find my openers for the meet. Now i have a couple of days off due to night shifts at work
01.02.12
A short hour cardio on boxing bag.
02.02.12
Today i planned to do a “test meet” to find my opener to the raw meet in two weeks from now. Was sceptic when i went to the gym because of sore quad tendons and stiff erector spinae. Anyhow, this was my workout today…
Bw: 92,5kg
Squat: 2x120x2 - 140x1 - 150x1 - 160x1 - 170x1 - 180x1 - 185x1
My style was good and i felt strong. Not the best leg drive though.
Bench: 2x120x2 - 130x1 - 140x1 - 150x1 - 160x1
Easy lifts! Felt good!
Deadlift: 150x2 - 170x2 - 190x2 - 210x1 - 230x1 - 250x0
No chance to get the 250kg off the floor today. Didn’t have the start power Not happy about this, so i just have to work up a fresh and powerful back the next two weeks.
For some reason, none of my videos was saved on my camera Didn’t notice until i got home…
All lifts done in IPF style and i believe all the lifts i did was legal.
All-in-all a good workout and guideline for the meet. Think i’m gonna open with 185kg in squat, 155kg in bench and 235kg in deadlift.
03.02.12
Squat
2x2 @120kg
2x2 @130kg
2x2 @140kg
2x2 @150kg
2x2 @155kg
Bench speed
5x3 @120-125kg
Deadlift
2x2 @120kg
2x2 @150kg
2x2 @170kg
Assist for lower body
Squat: felt good, but some stiffness after yesterdays squat and deadlift.
Bench: fast and easy!
Deadlift: just did some easy lifts.
05.02.12
Squat speed
5x3 @120-125kg
Bench with stop
2x2 @120kg
2x2 @135kg
2x2 @150kg
Deadlift no belt speed
5x3 @120kg
Assist for upper body
Squat: a bit sore, but good speed
Bench: nice lifts!
Deadlift: easy
06.02.12
Squat
2x2@120kg - 2x2@135kg - 2x2@150kg - 2x2@160kg
Bench speed
5x3 @120-125kg
Deadlift
2x2@120kg - 2x2@150kg - 2x2@170kg - 2x2@200kg
Assist for lower body
Squat: a bit stiff and sore, but felt good
Bench: fast and easy
Deadlift: just ok…
07.02.12
Squat speed
5x3 @120-125
Bench w/stop
2x2@120kg - 2x2@130kg - 2x2@140kg
Deadlift no belt speed
5x3 @120kg
Assist for upper body
Squat: not fast enough today…
Bench: good!
Deadlift: good
09.02.12
Squat
2x2 @120kg - 2x2 @135kg - 1x1 @150kg - 1x1 @160kg - 1x1 @170kg - 1x1 @180kg
Bench speed
5x3 @100kg
Deadlift
2x2 @120kg - 2x2 @150kg - 2x2 @170kg - 1x1 @200kg - 1x1 @220kg
Squat: felt strong! Dipped too deep at the last to lifts, which got me out of my form.
Bench: ok speed
Deadlift: been doing “Konstantinovs style” lately and had to try 200 lift to be sure that i can do it at the meet. Felt good, so i’m gonna open at 230kg on the meet.
10.02.12
Squat speed
5x3 @120-125kg
Bench w/stop
120x2 - 130x1 - 140x1 - 150x1 - 160x1
Assist for upper body
Squat: ok speed
Bench: felt strong and the lifts was good!
Training last week (week 5)
