17.03.2013
Foam rolling - 10 minutes
Stiff Legged Deadlift
100kg x 5 reps
140kg x 5 reps
160kg x 5 reps
180kg x 3 reps
200kg x 1 rep (PR)
180kg x 2 reps
Barbell Rows
100kg x 8 reps
100kg x 6 reps
100kg x 5 reps
Good Morning
80kg x 8 reps
100kg x 6 reps
Hamstrings felt like they were on fire by the end of the workout.
18.03.2013
Felt really good that day so was hoping to maybe hit 100kg strict OHP but as soon as I got in the gym I felt sick, got a massive headache, starting to feel cold and shivery all over and felt like my throat was closing up.
Worked up to 80kg for 5 on clean and strict press but felt like I was gonna die.
Gonna repeat this workout today if I feel better, if not im gonna take a day off and do it tomorow.
Warm-up: Foam rolling, Rear Delt Flyes
Stiff Legged Deadlift
100kg x 6 reps
140kg x 5 reps
160kg x 5 reps
180kg x 3 reps
202.5kg x 1 rep (PR) (slightly hitched)
Barbell Rows
100kg x 8 reps
120kg x 3-4 reps (biceps were to tired to go that heavy)
100kg x 8 reps
Dumbell Rows
50kg x 13-14 reps
Lat Pulldown
85kg x 20 reps
dropset
60kg x 8 reps
21.03.2013
Warmup: Foam Roller, Rear-delt Flye, Machine Shoulder Press, Rope tricep Extensions
Clean and Strict Press:
60kg x 5 reps
70kg x 5 reps
80kg x 5 reps
90kg x 1 rep Strict 2 push presses
Incline Bench press
60kg x 5 reps
100kg x 5 reps
110kg x 3 reps
120kg x 1 rep
Then I did some accesory work, Face-pulls, Tricep extensions and dips
Oh man how did I miss this log? Awesomesauce. In for strong strongman strength.
Thanks man :), hope you stick around
22.03.2013
My ego has suffered heavily after I changed my techinque from low bar to high bar squats… going to train high bar squats from now on as it feels like it has more carry-over into strongman.
Squats (High-Bar)
100kg x 5 reps
140kg x 5 reps
160kg x 5 reps
180kg x 2 reps and failed 3rd
100kg x 20 reps (very painfull!)
100kg x around 15 - 20 reps
Quads have not felt so sore in a LONG time!
Leg extensions x 2 sets
Didn’t know if I could make it home since every step was pure agony in my quads and glutes…
23.03.2013
Went to see my Injury-Specialist about my shoulder again…
It was an extremely painfull session but after he got all the scar tissue in my shoulder he proceded to crack
it into place. It feels a lot better now but for it to completely heal im going to have to go quite a bit
lighter on press exercises and thing like pull-downs / barbell rows. He said that I can still go heavy and
the deadlift and squat so that’s good. I hope it will heal soon so that I can start pressing heavy numbers.
High bar is the way for sure, atleast for athletic carry over. Your unfamiliarity with high bar squats isn’t alone, we shall suffer mutually.
And oh god yes, do they hurt. My teardrops in specific are just toast.
It’s the soreness the next day that really got me though, haven’t had something that bad in a while. Well no pain no gain!
25.02.2013
Had to go light on rowing movements and pull-ups and pull-downs as my shoulder is still recovering
Stiff-Legged-Deadlift
100kg x 5 reps
140kg x 5 reps
160kg x 5 reps
180kg x 4 reps (PR)
205kg x 1 rep (PR) No hitch
140kg x ? reps… think it was around 8 but not sure
Barbell Rows
60kg x 20 reps
60kg x 20 reps
60kg x 15-20 reps
60kg x 10 reps
Than I did some assisted pull-ups so I don’t strain the shoulder and some light pull-downs, machine rows and leg curls.
Very good sessions thanks to the 2 PR’s I got 
220kg stiff-legged-deadlift is not beyond my reach!!!
26.03.2013
Shoulder Recovery Work
Warm-up: Foam-Rolling, Machine shoulder press
Snath-Grip behind the neck press:
22.5kg x 10 reps
25kg x 10 reps
27.5kg x 10 reps
30kg x 8 reps
32.5kg x 8 reps
35kg x 8 reps
37.5kg x 8 reps
40kg x 6-8 reps (cam’t remember how many but was over 6)
Alternate Dumbell Curls:
15kg x 20 reps
15kg x 20 reps
1 arm strict Dumbell Press
20kg x 10 reps x 3 sets
27.03.2013
Did squats, lunges and leg extensions. Can’t really remember what weight I used tho
30.03.2013
Warm-up: Foam Rolling
Stiff-Legged-Deadlift:
100kg x 5 reps
140kg x 5 reps
160kg x 5 reps
180kg x 3 reps
180kg x 2 reps
Then did some barbell rows, barbell power cleans, lat pulldowns, kettlebell swings and kettlebell cleans.
Didn’t have enough sleep and haven’t eaten much so felt quite weak today… Still worked hard though and felt shattered at the end of the workout.
01.04.2013
Warm-up: Foam Roller
High bar squats
60kg x 5 reps
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
160kg x 5 reps
170kg x 3 reps (could have gotten 5 but felt dizzy)
180kg x 1 rep (PR) (very deep)
Lunges
80kg x 5 reps
100kg x ? reps
EZ bar Curls
60kg x 10 reps
60kg x 8 reps
Felt very good today, the squat form is coming along nicely and getting down to below parallel is also getting easier
Good job on the squat PR. Looking strong.
Thanks man
05/04/2013
Warm-up: Foam Roller
Stiff-Legged-Deadlift
60kg x 10 reps
100kg x 10 reps
140kg x 5 reps
160kg x 5 reps
180kg x 5 reps PR!(last one hitched but i’ll take it)
200kg x 1 rep (smooth)
210kg x f (could not lock out and didn’t want to hitch it)
Then did good-mornings, 1 set of dumbell rows, pull-downs and leg curls.
[quote]wozniak1995 wrote:
05/04/2013
Warm-up: Foam Roller
Stiff-Legged-Deadlift
60kg x 10 reps
100kg x 10 reps
140kg x 5 reps
160kg x 5 reps
180kg x 5 reps PR!(last one hitched but i’ll take it)
200kg x 1 rep (smooth)
210kg x f (could not lock out and didn’t want to hitch it)
Then did good-mornings, 1 set of dumbell rows, pull-downs and leg curls.[/quote]
That’s a nice stiff leg pull. Do you typically like going for heavy singles on stiff leg deadlifts?
On pulls I like to work up to a weight that i can only lift for 5 reps and then I do 1 or 2 sets of heavy singles.