Two good workouts today 
First workout:
Worm-up
Jogging 8 min.
5 runs (increasing intensity)
2x10 vertical jumps
2x10 lateral jumps
Main exercises
4x1 Fall jumps
4x5 one-legged horizontal jumps
4x4 Jump over hurdles
4x6 lateral jumps
4x5 horizontal running jumps
Second workout:
Week 4
Day 3 “5-days-a-week-bench-routine”
Bench press:
197 x 7
220 x 6
Incline bench with dumbbells:
71 lbs dumbbells: 1x6
Superset:
Bench press and incline bench with dumbbells:
259 x 5 and 88 x 5
275 x 4 and 71 x 4 x 3
Military press:
110 x 6
Superset:
Military press and seated shoulderpress with dumbbells:
121 x 6 and 38 x 5
143 x 4 and 38 x 5
154 x 3 and 38 x 5 x 2
Dips:
1x10
Cable cross:
3x10
Comment:
Hurt my knee a bit on the plyometric jump workout. Don`t feel all that bad, but no squats today 
Bench felt ok. Not heavy.
No workout today, Paul Dianno concert instead 
Knee still hurts…
Week 5
Day 1 “5-days-a-week-bench-routine”
Close grip bench press:
209 x 6
242 x 5
270 x 4
286 3x3
*supposed to use board on last three sets.
Chins:
Bw 2x10
bw x 5
Lat pulldown, wide grip:
220 x 10
242 x 10
264 x 5
297 x 5
Frenchpress with dumbbells:
55 lbs dumbbells: 3x10
(Sets x reps btw)
Comment:
No squat or deadlift today
Hope to do them on tomorrows workout
Week 5
Day 2
Benchpress:
187 x 7
220 x 6
242 x 5
264 x 4
275 x 3
292 x 2
*better form then yesterday.
Squat:
220 3x3
Deadlift:
220 3x3
242 x 3
353 3x3
397 x 3
441 x 1*with belt
Biceps: 5 sets
Comment:
2 hours of speed training (running) before this workout. That`s why i skipped the squats. The deadlift surprised me, real light
Week 5
Day 3
Squat:
220 3x3
242 x 3
Benchpress:
204 x 6
220 x 5
264 x 4
281 3x3
Incline benchpress with dumbbells:
88 lbs dumbbells: 3x5
Militarypress:
154 5x5
Week 5
Day 5 (skipped day four)
Benchpress with band (resistance bands 22lbs-66 lbs):
176 x 6
204 x 4
226 2x3
242 2x2
Benchpress:
275 x 3
292 x 2
220 x 5*speed bench
Chins behind the neck
Bw 2x5
lat pulldown to the neck:
154 3x10
*massive pump!
Biceps:
5x10
Comment:
Short and easy workout
Week 6
Day 1
Sets x reps
Squat:
242 5x3 *speed squats
Benchpress with close grip:
209 x 6
242 4x5
Chins behind the neck:
Bw 2x5
Lat pulldown, wide grip:
297 x 6 think that`s a PR on reps
264 x 8
242 2x8
Frenchpress with dumbbells:
55 lbs dumbbells: 3x8
Day 2
Squat with pause:
198 x 5
220 x 5
242 2x5
264 2x3
Benchpress:
187 x 6
237 x 5
264 x 4
281 x 3
297 x 2
314 x 1 *kinda heavy, but the bench where i train sucks.
Biceps:
5x10
Comment:
Gotten a little sick. My back is sore, like always when i get a fever.
Been sick the last two days, so only bench today.
Week 6
Day 4
Bench press:
187 x 6
237 x 5
264 x 4
281 x 3
297 x 2
314 x 1
*this took me about 5 minutes to complete. Load and lift.
Bench press with single ply Titan F6 shirt:
397 x 1* 3,74 inch board
485 x 1* 3,74 inch board
441 x 1* 1,77 inch board
441 x 0* pushed it a lot forward
Biceps: 5x8
Comment:
485 was really light. Think i can push 529 from 3,74 inch board.
My psyche is really weak
Todays shirted bench press:
A little update. Last week of 10 week 5-days-a-week bench press routine. Must say I am content with the results
Week 10 (final week):
Squat:
220 x 6
242 x 5
264 x 4
286 x 3
309 x 1
220 x 5
242 x 4
264 x 3
286 x 2
309 x 6
220 x 5* film squat 100 kg - YouTube
Bench press:
187 x 5
259 x 4
281 x 3
308 x 2
325 x 1
342 x 1*yeah 
Bench press with F6 shirt:
397 x 21,77 inch board
419 x 11,77 inch board
419 x 1*real light
Deadlift:
286 x 5
353 3x3
Comment:
Four-five weeks ago, my bodyweight was 214 lbs, within the next two weeks it dropped too 204 lbs. The strength at that time felt good, so I planned on reaching the 198 lbs class for the bench press nationals (may 31th). But loosing weight while training 5 days a week turned out to be a real “form killer”. So the last two weeks I have tried to eat my ass off.
This last workout was the best in my entire life I think (in bench press). 342 lbs without the shirt felt heavy, easy at the top. 419 lbs is my planned opener at the bench press nationals next weekend 
It felt soooo light!
Lifted at the Bench press nationals yesterday. I got third in the 220 lbs class (bw 208)with a lift of 441 lbs, a PR with 33 lbs
Film on my first attempt (425 lbs):
This lift didnt pass with two of the judges, dont really know why! Looks good to me.
In the end it didn`t mean anything, but it messed up my plan a bit.
Competed at the club championship today.
Have not been training well for the last three months, except for the bench press. So today I just did one lift i both squat and deadlift and i tried to beat my Bench press PR without success
Film from the lifts:
Squat: 330lbs/150 kg
Bench press: 430lbs /195 kg (2 missed attempts with 446lbs/ 202,5 kg)
Deadlift: 441lbs / 200 kg
