Meet today. I got the result 506/297/528
Not good, I am dissapointed.
I’ll have to do better next time around.
Todays training.
Squat with wraps
up to 2@462
Fine power today.
DE deadlift, sumo
286lb
Goodmornings
Todays training
Squat straps down + wraps
up to 2@440
straps up
2@484
front squat
Planks
Video
440 - Squat - YouTube
484 - Squat - YouTube
A little deadlift from yesterday - 550lb.
Squat day to day.
up to 3x2@484 - like an empty bar, good day today.
Squat/deadlift workout from yesterday
Squat reverse band
up to 3x210/155kg-462/341lb without a belt
3x230/175kg-506/385 with a belt
Front squats
up to 10@100kg-220lb
Dropped it aftert 8, reset it, and did 2 more.
Deadlift, narrow stance.
up to 12@352
I had like 10 sets on the reverse bands and quite alot on the front squats also, my legs are sore like hell today.
I’m doing a meet 28. of november, hope to do something like 572/330/594
Squat light day
Reverse band, same band as last time, but mounted lower - less tension.
5@135
3@225
2@315
put briefs on
2@405
2@462
2@528
1@528
Plenty depth and speed.
Light sumo deadlift
Training’s looking good man, 500 pound suited squat? Nice.
Yes, looking good. 500 should be piece of cake, I’ll be starting at 506. I hope to hit 550+ in the meet and 600+ next meet, which will be danish nationals.
My bench is shit, though.
Meet tomorrow, I am f*cking excited, can’t wait to get at it!
The meet
Yesterday I was training.
Squat, light.
5x5
Deadlift, medium.
5x5@390
Shoulder
5x5
Accessory.
Video from this week.
Too lazy to write up all my numbers in pounds, so you’ll have it in kg.
Monday
Squat
warm up
7x5@120+band
Closegrip bench, speed
8x2@75
Superset with
Stifflegged dl
5x5@130
Rows, wide grip
5x10
Rear lat. raise
4x10
Band pullaparts
4x20
Tuesday
Bench, pinky grip, band.
2x3@70
2x3@75
2x3@80
BOR
5x10
DB rows
3x10
Superset with
military press
5x5
floorpress
4x6
Side lat
4x10
Frontsquat, speed
9x3@85
Thursday
Sumo deadlift
warm up…
2x5@135
2x5@145
3x5@150
Chins
6x5
Cable rows, close grip
5x10
Pulldowns
5x10
Rear lat raise
3x10
Friday
Box squat
3x3@135
2x3@145
3@150
Benchpress
8@90
3x8@95
Upright rows
4x10
Band pullaparts
4x20
One arm OH press+band
5x8
Planks
3
Saturday
Squat, speed
9x3@130
Deadlift, sumo, speed.
7x2@125
Lightweight. Just getting started again after deload, I think my 5x5 block did me good.
Squat - reverse band
2x5@200
2x5@210
3x5@220 PR
Bands pulled 60-70kg in the bottom, and nothing in the top. Good round, OK speed, no grind.
Dødløft, sumo
5@132.5
5@145
5@155 PR
5@160 PR
Goodie goodie.
Upright rows
5x10@30+small bar
Rows, wide, to chest
5x10@52.5
Floorpress
2x6@82.5
6@92.5
2x6@95
Noget bedre i denne uge, længere pause i bunden og lettere end sidst…
Rear lat. raise
5x10@8
Bandpull
4x20
Yes, I do warm up, but I only list workset… This volume seems to suit me fine, not getting tired, but not easy either.
Todays training
Stifflegged dl vs super mini band, speed.
opv.
7x3@90
BOR
5x10@70
DB rows
2x12@32
Box squat
3@140
6x3@160
Decline bench
10@82.5
10@85
10@90
2x10@80
Pump
+abs and curls with fat gripz.
A little video from this week…
Todays training
Bench vs. light + mini band
6x3@75
3@80
rows
3x10@55
2x10@60
Urpright rows
5x10@34+bar
shoulderpress
2x8@50
8@55
7@50
Incline db press
12@22
12@17
2x12@15
Damn, tired, good density.
Superset
planks
Good bench today.
Todays training
Squat, briefs no belt. speed
5x2@130
5x2@140
Like empty bar…
Deadlift, sumo
5@140
5@145
5@150
5@155
Bench
5@90
5@95
2x5@100
5@90
Bad day today
Flies
3x10@12
Military
5x5@50
Rear lat
5x10@8
Band pull
4x20
Abs, cable
4x10@40
Squat getting good.
Todays training
Squat, reverse band, taking 45-55kg in the bottom.
opv.
3@210 PR
4x3@220 PR
3@230kg/506lb PR
Good, good.
Sumo deadlift
5@142.5
5@150
5@160
5@180kg/396lb PR +20kg
Very good, easy.
Rows, wide grip, cable
5x10@60
Laterals
5x10@8
Floorpress
opv
6@82.5
4x6@92.5
Good, good
Rear lat.
4x10@8
Band pull
4x20
Haven’t updated enough…
Here’s a deadlift vid, 572lb, easy peasy, PR though.
I hope to do 600lb+ at my next meet, my grip is a big issue, though.
I’ve done a lot of volume, but that’s the only PR since last time i updatet, I think.
Training yesterday…
Decline bench
5x10@90 - volume pr
Floorpress db + red band
10@17.5
10@22
Sumo
2x5@160
5@190 PR+10kg
2x5@170
5@160
Pulldowns, wide grip.
8@65
8@70
8@75
Pulldowns, close grip
8@75
8@80
8@85
Bench, speed
6x2@82.5
+facepulls, fatgrip curls and pushdowns.[/quote]