22.03.11
Power clean without belt
5x5 @60kg
together with
chins 5x10
Seated rowing with hold 4x6
togeter with
one legged leg press 3x10
Farmers walk ramping up to 55kg dumbbell
together with
calves 4x10
Starting a power clean routine, with one easy day and one heavier. Have to start light to learn technique with the “shrug” and dipping…
Really enjoy doing farmers walk! The handles are really thick so i loose the grip early, but i great excercise 
Considering on taking the friday, maybe also thursday, off from strength training to be ready on saturday for the bench. Even though i really don’t think it will effect the pressing much… Don’t think i’ll bench 5-10kg more if i lay off from squats and deadlift the days before a max benching… Hmm…
Just a overview of my training plan for the next weeks, going for the raw meet in june:
Mon
Squats
Bench press
Deadlift
Tue
Power clean
Bench press
Rowing
Assistance
Wed
Squats
Bench press
Circus dumbbell
Assistance
Thu
Power clean
Bench press
Rowing
Assistance
Fri
Squats
Bench press
Deadlift
23.03.11
Squat with stop
3x3 @105kg
Bench press
2x100x3 - 2x120x1
Push ups in straps
3x10
superset with
Barbell biceps curl
4x7
Circuit with
Upright row 2x10
Shrugs 2x10
Side raises 2x10
Abs 5x
A different wednesday workout, since i don’t do so much pressing movements this week…
Just light weight in every movement, boooring…
24.03.11
Argh… Got the wrong number from my squat routine yesterday, stupid mistake… Since i don’t have any pressing movements today and tomorrow, i did the squat from yesterday today
A1 Squat with stop 3x3 @120kg
B1 Power clean 4x2 @85kg
B2 Farmers walk 4x
C1 Rowing, standing with barbell bodybuilding style 4x6 @100kg
C2 Pull-ups in ropes 3x
D1 One legged leg press 3x10
D2 Calves 3x10
A really nice workout!
Well…
I broke two of my fingers today, so it won’t be any benching on saturday…
Long story short, we did some “tug of war” at work, and i recommend to never wrap your hands in the rope! In the final round, i broke two of my fingers, and may need surgory in one…
Have to think way different in my training for the next weeks 
Can do front squat and leg presses for the squat, and in time i can do Hammer machine benching i guess. But what about my number one lift in life, deadlift? Somebody have suggestions on how to keep my deadlift numbers up, without using my grip?
I’m so angry… and stupid…!
[quote]VikingStrong wrote:
Well…
I broke two of my fingers today, so it won’t be any benching on saturday…
Long story short, we did some “tug of war” at work, and i recommend to never wrap your hands in the rope! In the final round, i broke two of my fingers, and may need surgory in one…
Have to think way different in my training for the next weeks
Can do front squat and leg presses for the squat, and in time i can do Hammer machine benching i guess. But what about my number one lift in life, deadlift? Somebody have suggestions on how to keep my deadlift numbers up, without using my grip?
I’m so angry… and stupid…! [/quote]
Wow that sucks man, I’m not sure how you would train your DL without your hand, sorry. Good luck with your recovery!
[quote]trav123456 wrote:
[quote]VikingStrong wrote:
Well…
I broke two of my fingers today, so it won’t be any benching on saturday…
Long story short, we did some “tug of war” at work, and i recommend to never wrap your hands in the rope! In the final round, i broke two of my fingers, and may need surgory in one…
Have to think way different in my training for the next weeks
Can do front squat and leg presses for the squat, and in time i can do Hammer machine benching i guess. But what about my number one lift in life, deadlift? Somebody have suggestions on how to keep my deadlift numbers up, without using my grip?
I’m so angry… and stupid…! [/quote]
Wow that sucks man, I’m not sure how you would train your DL without your hand, sorry. Good luck with your recovery![/quote]
Thanks mate! They told me today that i need surgery…So i guess i’ll do a smolov front squat routine the next weeks… 
I was thinking about it and you could probably save your DL strength with some suspended squats and good mornings, but the smolov idea would be a good choice too.
[quote]trav123456 wrote:
I was thinking about it and you could probably save your DL strength with some suspended squats and good mornings, but the smolov idea would be a good choice too.[/quote]
What is suspended squats?
Yeah i can do goodmorning when i’m able to grip the bar Right know i can’t use my right hand at all, because the bone in the finger is moving if i add pressure… Hope i get the surgery soon…
27.03.11
Bw: 92,1kg
Starting up Smolov jr in front squat. Lowered the max, since i can’t hold the bar, i just lay it on the shoulders.
A1 Front squat 6x6 @100kg
B1 One legged leg press 3x10 @100kg
C1 Leg extension 3x15
C2 Hyper extension 3x15
C3 Calves 5x15
C4 Abs 6x
Tired after just sitting down for two days… It’s really good for my mental health to be able to train something, maybe even improve a movement. Squat was easy. Gonna do this routine every other day
[quote]VikingStrong wrote:
[quote]trav123456 wrote:
I was thinking about it and you could probably save your DL strength with some suspended squats and good mornings, but the smolov idea would be a good choice too.[/quote]
What is suspended squats?
Yeah i can do goodmorning when i’m able to grip the bar Right know i can’t use my right hand at all, because the bone in the finger is moving if i add pressure… Hope i get the surgery soon… [/quote]
that sucks man, so you can’t back squat then?
[quote]trav123456 wrote:
[quote]VikingStrong wrote:
[quote]trav123456 wrote:
I was thinking about it and you could probably save your DL strength with some suspended squats and good mornings, but the smolov idea would be a good choice too.[/quote]
What is suspended squats?
Yeah i can do goodmorning when i’m able to grip the bar Right know i can’t use my right hand at all, because the bone in the finger is moving if i add pressure… Hope i get the surgery soon… [/quote]
that sucks man, so you can’t back squat then?[/quote]
Ah i see… By time i can do that, but for now it’s impossible to grip or even add pressure on the hand, because the bone inside is unstable and moving… Tha hurts
29.03.11
A1 Front squat 7x5 @105kg
B1 One legged leg press 3x10 @100kg
C1 Leg extension 3x15
C2 Hyper extension 3x15
C3 Calves 5x10
C4 Abs 6x
Felt good, Smolov is fun Have to stay focused on the squat and try not to think to much about the deadlift and bench press…
Your squat is going to be great with all this focus!
[quote]trav123456 wrote:
Your squat is going to be great with all this focus![/quote]
Well i doubt my squat ever will be great, but maybe i can improve it a bit
Thanks for the support mate
30.03.11
A1 Front squat 8x4 @110kg
A2 Rowing in hammer 10x10
B1 One legged leg press 3x10 @100kg
C1 Leg extension 2x15
C2 Hyper extension 2x15
C3 Calves 3x20
Some easy cable work for pecs and shoulders
Found out that i can do a kind of rowing, sitting facing inwards in the hammer press machine, using my elbows on the handles. Felt okey, at least i can use my back a bit. Finished up with some cable work, using a kind of rope around my arm.
Getting the nice Smolov feeling in my legs now, that’s great Gotta focus on this, even though i’m itching for deadlift and bench… Surgery tomorrow, finally!
03.04.11
Finally able to move my body again, after they operated the two fingers. It still bothers me, but i get nowhere just laying down on the sofa… So i move on with the Smolov routine.
A1 Front squat 10x3 @115kg
A2 Rowing in Hammer press 10x10
B1 1 legged leg press 3x10 @100kg
C1 Leg extension 2x15
C2 Hyper extension 2x15
C3 Calves 3x10
C4 Abs 3x
Felt really stiff and heavy in my body, but it got better after a while. Guess i’ll feel better later in the week, when i’m not so tired because of the hand… But great to use my body again!
[quote]VikingStrong wrote:
Well…
I broke two of my fingers today, so it won’t be any benching on saturday…
Long story short, we did some “tug of war” at work, and i recommend to never wrap your hands in the rope! In the final round, i broke two of my fingers, and may need surgory in one…
Have to think way different in my training for the next weeks
Can do front squat and leg presses for the squat, and in time i can do Hammer machine benching i guess. But what about my number one lift in life, deadlift? Somebody have suggestions on how to keep my deadlift numbers up, without using my grip?
I’m so angry… and stupid…! [/quote]
That sucks to hear about the fingers and surgery man, but stay positive, you can definitely work around it…
I tore a tendon off my middle finger last august and couldnt do any pulling movements for about 3 months…
In the meantime, I did a legs specific program (from I, Bodybuilder actually) and the first time back deadlifting after the injury, I pulled a new PR…so obviously squatting a ton helped my deadlift…
[quote]VTBalla34 wrote:
[quote]VikingStrong wrote:
Well…
I broke two of my fingers today, so it won’t be any benching on saturday…
Long story short, we did some “tug of war” at work, and i recommend to never wrap your hands in the rope! In the final round, i broke two of my fingers, and may need surgory in one…
Have to think way different in my training for the next weeks
Can do front squat and leg presses for the squat, and in time i can do Hammer machine benching i guess. But what about my number one lift in life, deadlift? Somebody have suggestions on how to keep my deadlift numbers up, without using my grip?
I’m so angry… and stupid…! [/quote]
That sucks to hear about the fingers and surgery man, but stay positive, you can definitely work around it…
I tore a tendon off my middle finger last august and couldnt do any pulling movements for about 3 months…
In the meantime, I did a legs specific program (from I, Bodybuilder actually) and the first time back deadlifting after the injury, I pulled a new PR…so obviously squatting a ton helped my deadlift…
[/quote]
Ah 3 months… That’s a long time! But it’s nice to hear from people who have recovered well from injury Gives me inspiration and hope.
Guess i’ll do a “bodybuilding” routine with autoregulation when i’m able to bench and dadlift again. Just get back in shape, and then move on to powerlifting routines based on percentages…
04.04.11
A1 Front squat 6x6 @105kg
A2 Hammer press rowing 6x6
B1 1 legged leg press 3x10 @125kg
C1 Leg extension 2x15
C2 Hyper/back extension 2x15
C3 Calves 4x15
C4 Abs 4x
Felt okey, but i’m not that energized these day, so it’s never that crisp and explosive reps in the squat…
Like i wrote before, i really believe in frequency and volume. But i have a problem of doing way too much on each training session, even though i do a 5 or 6 split instead of 4. So i decided to use the stop watch and have a maximum of 1h 30m workouts. That does not include the pre and post workout stretching, but will be from the first warm up set till my last set. This will keep my total volume on a decent level i think…
