23.06.11
Bench press w/40kg chains 125x5 - 135x4 - 145x3 - 155x2 - 160x2 - 160x2
Push press cluster 3x5 @67,5kg
2x push-ups in ropes, upright rowing, side raises
Tired in my shoulders, but nice reps!
24.06.11
A1 Abs 5x
B1 Deadlift reverse orange band, hight 6, cluster 3x5 @220kg
C1 Squat 3x3 @135kg
2x 1 legged Hammer lunges, leg ext, leg curl, calves
Deadlift is always fun… Unbelievable pump in the assist-movements today! If my legs don’t grow because of this, i can give up… 
25.06.11
Bench press w/superkatana 150x4 - 160x3 - 170x2 (did not touch today, but close…)
Pull-ups in ropes, 1xladder → x5,5
2x lat pulldown, facepull
1x pull-up static
2x biceps, forearm
Regret that i didn’t pulled harder to hit the chest, but it’s okey… Pulled down the shirt a bit too much so it was tight in the bottom.
26.06.11
A1 Bench press 10cm board 3x3 @150kg
A2 Cable cross 3x10
B1 Pushpress cluster 3x5 @70kg
2x push-ups ropes, upright rowing, side raises
No chains in bench press because i had to train at work today…
27.06.11
Abs 5x
Squat 2x2 @150kg
Deadlift no belt speed cluster 3x5 @120kg
2x 1-legged deadlift, leg ext, leg curl, calves
Nice reps in the squat, starting to feel good.
28.06.11
Bench press w/superkatana 145x5 - 160x4 - 170x3 - 170x3 - 170x3
Chins 50 reps on 7 sets
2x lat pulldown, face pulls
2x pull-up static w/20kg
2x biceps hammer, wrist
Did some good reps in the bench, going down to the chest at some lifts and lifting clean. Still weak on my right side though… Hope it will even out soon…
Really good workout
29.06.11
A1 Abs 5x
B1 Squat 3x3 @135kg
B2 “snatchdeadlift” no belt 3x5 @100kg
C1 Farmers walk dumbbells 40x - 50x - 60x
C2 Power rowing 3x5 @80kg
C3 Calves 3x
D1 Bench press w/chains 3x2 @140kg
D2 Incline dumbbell press 3x5 @30kg
All lifts nice and easy
30.06.11
A1 Abs 3x
B1 Squat 3x3 @145kg
B2 Power clean no belt 3x3 @70kg
C1 Bench press 10cm board 120x5 - 130x4 - 140x3 - 150x2 - 160x1
D1 Push ups in ropes 2x10-15
E1 Pull-ups in ropes 1 ladder → x4, plus 1 set of 13 (not holding around the rope)
2x bic hammer, forearm, wrist
Squatting was good and bench press easy! Feels good, but hard to work out in the sudden heat these days…
01.07.11
Abs 3x
Squat 140x2 - 150x2 - 160x2
Bench press w/chains 3x3 @150kg
Deadlift reverse band, pins at 7, cluster 3x3 @220kg
2x lunges in Hammer, calves
Nice reps in the squat. A bit heavy in the bench press. Deadlift easy!
02.07.11
Abs 3x
Squat no belt 5x5 @100kg
Bench press w/superkatana 145x5 - 155x4 - 165x3 - 175x2 - 185x1
Pushpress cluster 3x3 @75kg
2x incline dumbbell press, push-ups RC
All the way down on the last set on the bench, but think i liftet my ass on the way up… Still my right arm is way weaker than the left…
Just really light squatting so i don’t tighten up in my muscles to the next session
04.07.11
A1 Abs 5x
B1 Squat 3x3 @155kg
C1 Deadlift reverse bands cluster, pins at 8 3x3 @220kg
D1 Bench press w/chains 4x3 @135kg
D2 Pushpress cluster 3x5 @60kg
Nice reps in the squat, easy weight in deadlift. Bench press was okey.
05.07.11
A1 Bench press w/green band on chest 3x3 @145kg
A2 Cable cross 3x10
B1 Front squat 3x3 @105kg
B2 Snatchdeadlift no belt 3x5 @85kg
C1 Power rowing 3x7 @75kg
C2 Calves 3x
D1 Chins 50 reps on 6 sets
2x biceps, forearm
Everything light.
06.07.11
Abs 5x
Squat 3x3 @145kg
Deadlift reverse band at 9, cluster 3x3 @220kg
Bench press w/chains 4x3 @140kg
Pushpress cluster 3x5 @62,5kg
Push-ups in bands
Good reps in the squat, light deadlift and ok bench.
07.07.11
A1 Front squat 3x3 @110kg
A2 Snatchdeadlift 3x5 @85kg
B1 Bench press w/band on chest 3x3 @140kg
B2 Incline dumbbell press 3x10 @20kg
C1 Power rowing 3x7 @75kg
C2 Calves 3x
Chins 1 ladder set up to x9
2x bic, wrist and grip
Everything nice and easy.
08.07.11
Abs 5x
Squat 4x3 @155kg
Deadlift reverse band at 10 cluster 3x3 @220kg
Bench press w/chains 3x3 @140kg
Nice reps in the squat, and good deadlift. Last day with band, because almost no help from them now. Good bench.
09.07.11
A1 Frontsquat 3x3 @110kg
A2 Snatch deadlift 2x5 @85kg
B1 Bench press w/superkatana 140x4 - 150x3 - 160x2 - 170x1 (touched the chest)
2x one legged lunges Hammer, leg ext, leg curl, calves
Nice and easy workout
10.07.11
Bw: 90,6kg
My bodyweight is going down again because of the high frequency squatting and deadlift, and warm weather makes me eat less…
Farmers walk dumbbells 50x - 60x - 60x - 60x - 50x - 50x
Chins total 50 reps on 5 sets
Pull-up static hold 3x
2x lat pulldown and facepull
2x bic and forearm
Tires in the whole body… But felt good to have short and light workout! Difficult to get through assist movements when doing this much powerlifting, but think i have found a good solution for next week
[photo]33459[/photo]
[photo]33458[/photo]
After training today… Trying to pose a bit
11.07.11
Abs 3x
Squat 4x3 @145kg
Deadlift reverse bands pins at 3, cluster 3x3 @230kg
Bench press w/chains 2x3 @150kg
The squat was nice and easy, and deadlifting really light, starting over again with high bands.
Bench press was hard at the top!
12.07.11
Frontsquat 3x3 @110kg
Snatch-deadlift 2x3 @100kg
Calves 2x
Bench press w/slingshot 4x3 @140kg
3x incline dumbbell press, power rowing
3x pushpress, 2x push-ups in ropes
Everything eeasy. Really weird benching with the slingshot for the first time! Got the technique after some sets and it was fun!
13.07.11
Abs 3x
Squat 3x3 @155kg
Deadlift reverse bands pins at 4 cluster 3x3 @230kg
Bench press 3x3 @130kg
Squat: some weird pain in my left knee that bothered me… Deadlifting was easy. Tired in my shoulders in the bench.
14.07.11
Front squat 3x3 @105kg
Snatch-deadlift 2x3 @100kg
Calves 2x
Bench press w/slingshot 3x3 @145kg
2x incline dumbbel press and seated rowing
1x chins ladder set → x7
2x pull-up static
2x bic and wrist
Squats was easy, and also the bench. But still weird with slingshot…
15.07.11
Abs 5x
Squat 150x2 - 160x2 - 165x2 - 165x2
Deadlift reverse band pins at 5 cluster 3x3 @230kg
Benchpress w/slingshot 4x4 @140kg
Squat: not used to heavier weights, but good lifts
Deadlift: nice and easy
Bench: better, but i’m getting pain in my right shoulder… On youtube i see guys having the sleeves higher up on the arm, gonna try that on monday… It’s really tight in the bottom!
16.07.11
Front squat 3x3 @110kg
Snatch-deadlift 2x3 @100kg
Calves 2x
Bench press w/superkatana 145x4 - 155x3 - 175x2 - 180x1
2x push ups in ropes and face pull
Squatting was really light.
Bench: loading the bar with 10kg too much on the third set… So, had to go to 180kg on the last one then… Hit the chest on the last set, ok lift.
18.07.11
Abs 3x
Squat 3x2 @165kg
Deadlift reverse bands at 5, cluster 3x3 @230kg
Bench press w/slingshot 3x2 @150kg
Squatting was much better today, felt like fridays squat at the same weight prepared me for this session!
Deadlift fast and nice.
I pulled the sleeves on the slingshot just above my elbows, and that was way different! Felt so much better. Light weights.
19.07.11
A1 Front squat 3x3 @105kg
A2 Goodmorning no belt 3x5 @70kg
A3 Calves 2x
B1 Bench press 3x3 @140kg
C1 Pull-ups total of 50 reps on 7 sets
D1 Rowing seated 2x
D2 Pull-up static hold 2x
2x bic and forearm
The squat was easy. Benchpressing straight was terrible today… Not used to full weight from my chest, and it was painful for my right shoulder… Should be easy weight anyway 
Life appears so fragile, when one single man can manage to cause this amount of pain and damage to a entire country… Reading this mans thoughts, meanings and views on how we lead our lifes as a society really occupies ones mind. Let us hope that these ideas and cruel ways of thinking and acting does not appeal to any human being. We as humans have evolved to i higher intelligense than this single man and his terrible acts… Let us live in peace and harmony no matter what kind of ethnic race, religion or political stance…
20.07.11
Abs 3x
Squat 3x3 @145kg
Deadlift reverse bands cluster pins at 6 3x3 @230kg
Bench press w/slinghshot 3x3 @160kg
Squatting was ok. Deadlift was easy, as well as the bench press!
21.07.11
Front squat 2x2 @120kg
Clean high pull 3x5 @60kg
Calves 2x
Sotilaspenkki (benchpress feet up) 3x3 @120kg
Pull-ups 1xladder → x8
Rowing, standing 2x
Pull-ups static hold 2x
Bic, wrist 2x
Nice workout.
22.07.11 - the day of the tragedy
Abs 5x
A1 Squat w/wraps 4x3 @155kg
A2 Front squat 4x3-5 @100kg
A3 Clean from rack 4x3-5 @70kg
A4 1-legged leg ext. 2x5-10
B1 Bench press w/slingshot 2x2 @165kg
B2 Bench press w/chains 2x5 @85kg
B3 Sotilaspenkki w/dumbbells 2x5-10
Try to incorporate one kind of Coach T’s philosophy about overload/supramax - strength - speed - stabilisation and reps in my ordinary high-frequency powerlifting routine. Found out today that the strength movement will be left to the next day, since i have this movement then anyway. It’s too much work on one week to also o it this day. So next time no front squat on this day. It was really har, but fun routine. Hope it’s only getting better…
23.07.11
Front squat 2x2 @125kg
Sotilaspenkki 3x3 @120kg
Deadlift reverse bands pins at 7 3x3 @230kg
Clean pull from floor 3x3-5 @75kg
Step-up w/dumbbells 3x5-10
Easy.
24.07.11
Pull-ups total of 50 reps on 6 sets
Pull-up static hold 2x
4x barbell rowing, lat pullown, face-pull
4x bic, forearm and wrist
Nice and easy day off from powerlifting.
My movement in the routine:
Supramax/overload: squat with loose kneewraps, deadlift reverse band and bench press with slingshot
Strength: front squat and sotilaspenkki
Speed: different types of pulls or presses for squat and deadlift, and bench press with chains
Stability/reps: different movements
Still using my numbers from my powerlifting-routine, squatting and benching six times a week and deadlifting three
25.07.11
Bw: 91,6kg
Morning:
Abs 5x
A1 Squat w/wraps 3x3 @145kg
A2 Clean w/dumbbell 3x3-5 @45kg
A3 1 legged leg press 3x5-10
Evening:
B1 Bench press slingshot 3x2 @155kg
B2 Benchpress w/chains 3x3-5 @100kg
B3 Floorpress w/ddumbbells 3x5-10
Split my workout today… Exhausted and tired… Squatting was terrible, no push at all. Benching was ok, but tired shoulders and triceps.
26.07.11
A1 Front squat 3x2 @120kg
A2 Sotilaspenkki 4x3 @110kg
B1 Deadlift reverse bands at 8 3x3 @230kg
B2 Clean high pull 3x3-5
B3 Lunges Hammer machine 3x5-10
2x calves
Deadlifting was easy!
Squatting was terrible… I get so much lower back stiffness and trobule of the frequent squatting… Really worried about getting hurt while squatting. Deadlift is never a issue, it is the stretch and angle down in the hole in squats that bothers me.
So, i decided today to go back to 3 times a week squatting. Using the same routine and numbers, but i’m gonna do the frontsquat after regular… So the layout will be different, again…
Start logging again 
(Gøy å følge med litt vet du)
Thanks mate!
Haven’t been logging here during the summer, when staying different places and not having internet all the time…
But, this is what i’ve been doing:
Kept up my bench press routine with 6 workouts/week, three with slingshot and three sotilaspenkki (feet up, also with stop).
Squatting has been terrible this summer, with my back pain not letting go…
Deadlifting has been okey, done a lot reverse bands.
I also competed in a strongman show. Think i ended up last. We did farmers walk, viking press, car deadlift and tire flip. Strongman is sooo hard with abs! Felt like i was being crushed under the weights… Doing well in strongman, you really need fat on your body, and also use steriods… Anyway, it was a lot of fun and i love the movements!
Now i’m back in my everday routine again, and will continue logging
29.08.11
Bw: 91,3kg
Abs 5x
Squat 6x2 @130kg
Bench press w/slingshot and chains 3x2 @160kg
Deadlift 11x5 @140-150kg
Squat: finally i could squat normally again! No back pain. Explosive and nice reps. I’m in the middle of the russian routine, just getting some volume on light weights for my squat.
Bench press: arms and shoulders were tired, both after benching and armwrestling…
Deadlift: doing the wave loading, same routine that brought me to 260kg last winter. Let’s hope it’s working this autumn as well…
30.08.11
A1 Sotilaspenkki 4x3 @110kg
A2 Rowing, seated x5-10
B1 Pushpress 3x5 @65kg
C1 Chins ladder-> x8
D1 Pull-up static hold
2x cable cross, face-pull, side raises
2x bic tri hammer, grip and forearm
Light weights, felt good!
Knuser deg i pushpress haha
Just kidding