[quote]Ironmad wrote:
Knuser deg i pushpress haha
Just kidding ;)[/quote]
Som trøst er det heldigvis bare treningsvekter og langt under maks. Men, du slår meg nok lett uansett!
31.08.11
Abs 5x
Squat 6x6 @130kg
Bench press w/slingshot and chains (40kg) 150x2 - 160x2 - 170x2 - 180x2 - 185x2
Power clean 2x3-5
Hammer “car deadlift” 2x5-10
Squatting felt good, but hard with reps… Bench press went really good, especially considering my tired shoulders and elbows.
01.09.11
A1 Sotilaspenkki 3x3 @85kg
A2 Rowing x5-10
B1 Pushpress 3x5 @67,5kg
B2 Chins total of 50 reps
2x cable cross, side raises, face pull
Straight to armwrestling after this.
Light and explosive bench today, since i have a meet on saturday. The meet is just for training and a test of my shape.
02.09.11
Abs 5x
Squat 6x2 @130kg
Deadlift 5x3 @150-160kg wave
2x leg ext, leg curl, calves
Good workout and nice form in the squat and deadlift.
03.09.11
Bw: 93,0kg professional weigh-in 
Meet, bench press only with my Superkatana:
175 - 180 - 185 all good lifts! 
Good lifting, controlled and easy. My goal was to get some good lifts and to things correct, so i’m happy with this. Looking forward to finish my program and going to the meet in october
Video is coming.
04.09.11
A1 Sotilaspenkki 2x135x2, 2x140x1
A2 Rowing seated x5-10
B1 Pushpress 3x3 @70kg
C1 Chins 1xladder → x8
D1 Pull-up static hold
2x cable cross, face pull, side raises
2x bic+tri
2x forearm and grip
Good workout!
I’m not gonna log every workout from now on, but update on a weekly basis…
This week i did my normal routine, with 3 times squat, 1 time deadlift and 6 bench press sessions.
Did a personal best on sotilaspenkki (bench press feet up) with stop, with two singles at 145kg. Went up easy, so im satisfied!
Went i littlebit heavier on the squat, doing 4x4 @140 yesterday. Feeling better in the squat now.
Did 8x3 on wave loading in the deadlift, felt good!
I also armwrestled on thursday, which felt good this time! My arms tolerate more wrestling now, just after a few workouts
Last weekend, i did a meet in the bench press. It was just as a test and training for my bigger meet in october.
Didn’t hit the big weights, just wanted to lift controlled and be sure that i did everything correct (no ass- og headlifting, and pushing in the right direction.)
Pressed a too much straight up on the last one, but locked it anyway.
I weighed in at 93,0
Easy bench
Hope we can armwrestel some time (der knuser du meg nok fint mr bicep power)
Earlier in the week, i did a heavy bench with slingshot and chains. Went up for a single on 200kg (40kg are chains). Man, was this heavy at the lockout, but i did it!
Today i had my last heavy shirt workout before the meet. Started on 150kg and ramped up 10kg at each set. Ended up doing a single on 190kg, which was easy weight! Felt really good! Starting to get power after doing some light workouts. Looking forward to max out now Not sure if i’m gonna open on 180 or 185… But i want 200kg for my last attempt, thats for sure…
Have not done anything special in the deadlift and squat, but my back feels good and i feel stronger. Looking forward to start up on new routine after the meet.
Did not armwrestle this week, and will not wrestle until after the meet so keep fresh in my arms.
A good week for me =)
I trained mon - thu - wed as usual, but got sick with fever and shit so didn’t train thu and fri, but catched up in the weekend (still not 100&).
Squat:
Early in the week i went up on a heavy double in the squat, did 170kg which felt ok. Haven’t done heavy squatting for a while, so it felt strange. Late in the week i just did light squatting to be ready for my new routine that starts tomorrow, monday
Deadlift:
Same as in the squat, i went up for a double on 215kg, and then just light weights later on.
Bench:
Benched medium weights on mon and tue, then nothing until sat when i did a really easy double on 150kg in the normal paused bench press. Felt good! Today i just did some volume work and back and arms as well.
So, tomorrow i start on my 12 week routine aiming for the christmas meet. Just gonna bench a little bit on mon and friday, to stay sharp until the meet on sunday
The new routine will be like this:
Mon
Squat, bench, dead, snatch
Tue
Bench, pushpress, assist for upper body
Wed
Squat, dead, “strongmanmovement”
Thu
Bench, pushpress, assist upper body
Fri
Squat, bench, dead, clean
Sat
Bonus day, either with dumbbell pressing and back, or with suited squat and bench
The last week, i started my new routine for squat and deadlift. Just easy weight for reps in the beginning.
Went really light on the bench before the meet.
The bench meet was on sunday 02.09.11:
Weighed in at 92,0kg.
Warmed up with 160kgx1 - 170x1 - 175x1. Felt ok, but not superlight.
Opener on 185kg was ok.
On second attempt i went for 195, because i needed it to win my weight class. Failed the lift.
Failed on the third attempt as well… Didn’t manage to lock it out…
Since i wasn’t too satisfied with my performance on sunday, i just had to do a pr on monday…
150kg in the bench press with feet up.
I’ve decided to go for a full raw meet for christmas. Gonna work to get the series of 200kg squat, 170kg bench and 270kg deadlift. It’s a bit high numbers maybe, but should be doable I have 10 weeks of training to get there now…
So this week was week #2 in my routine. The squat is not heavy, but deadlift have surprisinly heavy trainingweights. But that’s just fun! Squatting heavy is pain, but deadlifting heavy is what i’m made for
The bench press has only light weights in the beginning, so the sessions has been easy.
Gonna end the training week today by doing some weightlifting movements and dumbbell work, my bonus day that is not included in my routine
strong benching pal.
be interesting to see your numbers at 93
[quote]Adam-F wrote:
strong benching pal.
be interesting to see your numbers at 93 :)[/quote]
Thanks!
Well i hope i manage to get some good numbers before i move back to the 105 class… I’m gonna try my best at least!
This week i squatted three times, but still i’m bothered by my lower back in the bottom… So the weights are easy, but i lift carefully not to get injury… Ok squatting this week…
Also deadlifted three times, and went up to sets on 4 reps around 180-200kg both on normal deadlift and standing on a plate. Deadlifting is fun!
Benched 4 times, and the weights move fast up and feels good.
Today i did some shirt work, with my brand new Superkatana 46 SS. It was a big difference in size from 48… Even though i put a lot of water on it, i still could not touch my chest with 190kg. Finished off with three doubles on 170kg just to get comfortable in the shirt. Think i have great potensial in this shirt, just gotta lift it in and get comfortable Also, i’m not doing bench for shirt right now, but for raw, so i’m gonna get weak on the top…
Did not film any sets today, but will try to remember it next time!
Tomorrow i’m gonna finish off the week with some easy snatch and power cleans, getting ready for another good week of lifting
Me and my training partner today did some shirted bench.
I ramped up to two single lifts at 190kg (first one did not get filmed properly) @93kg bw. I used my new Superkatana SS size 46, for the second time.
Was really satisfied that i hit the chest and got it up. Still, i lift a bit straight forward, gotta press the bar over my head more… Feels like the shirt has potensial for me, because i watered it quite much
My friend ramped up to a single on 150kg @94kg bw. He’s using a Katana, and this was his second time ever benching with a shirt! Still he gets about 25kg on it
The shirted bench earlier this week is in my last post…
I did 4 bench sessions this week. Every workout felt good in the bench, trying to be explosive and the weights was light.
Had 3 squat sessions. My lower back is getting much better, so i can squat normally and trying to press harder on the way up. Not any heavy lifting.
Also had 3 deadlift sessions, together with squats. One wide grip without belt, one heavy with belt and one with bands, no belt, working with speed. Feels good
Finished the week with some weightlifting movements yesterday and a armwrestling session.
Also, i couldn’t stay away from the gym today… So i did assist work for everything; squat, bench, deadlift and armwrestling. Did heavy core training after watching BigBens log videos yesterday Amazing deadlift on that guy, great motivation for me, going for a 300kg sutied lift in the 93kg class.
And that complete my 7 workouts this week… Can’t wait for my powerliftingday tomorrow, doing squats and bench press, and deadlift and bench press
24.10.11
A1 Squat 4 sets of triples 145-150kg
A2 Bench press 3x5 at 130kg
B1 Deadlift wide grip no belt 4 sets of fives on 120-125kg
B2 Bench press 10cm board 3x5 at 140kg
Light weights, felt good!
25.10.11
Bench press with Superkatana SS size 46.
160x - 170x2 - 180x1 - 195x1
10cm board: 190x2 - 185x2
Rowing, pull-ups and high pull
Didn’t touch the chest at any sets, but the 195kg lift felt good. A couple of board sets afterwards to train lockout.
26.10.11
A1 Squats 3x4 @120-125kg for speed
B1 Deadlift 3x5 @205-215kg
C1 Deadlift with suit 250x2 - 265x1
Legs and calves
Deadlifting felt good! Weights moved at good speed, considering i’m in the middle of my program.
Haven’t pulled in a suit for ages, so it felt weird. But i will feel more comfortable after doing it some times
My training partner did a 10kg PR on shirted bench, pressing 160kg @94kg bw
27.10.11
A1 Bench press. 140x2 - 150x2 - 155x2
B1 Rowing
C1 Bench press 10cm board. 3x4 @140kg
D1 Pull-up with static hold
E1 Upright rowing
Tired after the shirted work two days before, but happy with this.
28.10.11
A1 Front squat. 3x4 @120-125kg
A2 Bench press. 5x3 @130-135kg
B1 Deadlift reverse bands. 4x3 @190-200kg
B2 Push-ups TRX 3x10
Squatting with low fat% is really heavy… But good workout!
29.10.11
Started with snatch, but pulled some muscles in my neck… This happens to me often, especially doing this. So, never more weightlifting for me…! Injury really sets back my motivation…
So i did:
Goodmorning, 1 legged leg press, core
Leg ext, leg curl, calves.
Pull-up, upright rowing.
Cable cross, face-pull.
Bic, tri
Wrist, forearm.
strong pressing there fella
[quote]Adam-F wrote:
strong pressing there fella[/quote]
Thanks mate! It’s getting better
Hope to reach my goal for the 93kg class before summer 2012, pressing 200+ on a meet…
31.10.11
A1 Squat 130x4 - 145x3 - 155x2 - 165x1
A2 Bench press 140x3 - 135x3 - 130x3
B1 Deadlift wide grip no belt 4x5 @120-125kg
B2 Bench press 10cm board 4x4 @140-145kg
Afraid that i could not squat today because of my muscle pull in the neck, feeling painful and stiff during at work… But after warming up and stretching, all the sets was with really good reps!
Happy with todays lifting