Tuesday 31. August 2010 (2/2/2)
SQUAT
1020 kg
25 @ 50 kg
25 @ 70 kg
25 @ 100 kg
3115 kg
3130 kg
5*145 kg (+2 reps)
12*110 (high bar)
GM
5*12 @ 70 kg
- abs
1020 kg
Thursday 2. September 2010 (2/2/3)
BENCHPRESS
220 @ 20 kg
210 @ 40 kg
25 @ 60 kg
25 @ 80 kg
390 kg
3105 kg
7*115 kg (+4 reps) PR
2*10 @ 92,5 kg (Feet up, pinky grip)
BENCHROW
1560 kg
1070 kg
880 kg
65 @ 90 kg
3*100 kg (+ 2 half reps)
- Seated cabel row, DB lat raises, BB curl.
First training at the “dungeon” after summer. Pretty ok, didn’t go all-out on the FU-bench just figured it would be smart to not to.
If anyone have wondered, then here’s an example of the “feet up” bench that I do after the last work set.
[quote]Schmidt wrote:
Here’s a pictures from the “dungeon” it’s in a public bomb shelter five stories under ground.[/quote]
Looks like my kind of place.
Good lifting, never could do the feet up bench. I’d always end up dropping one of the shoulder blades over the edge and getting off balance, Nice looking gym. Public bomb shelter? From the Cold War days?
[quote]hel320 wrote:
Good lifting, never could do the feet up bench. I’d always end up dropping one of the shoulder blades over the edge and getting off balance, Nice looking gym. Public bomb shelter? From the Cold War days? [/quote]
Yep, sure is.
Friday 3. September 2010
Deadlift (Sumo)
310 @ 60 kg
25 @ 80 kg
25 @ 100 kg
22 @ 120 kg
2140 kg
2160 kg
2180 kg (belt)
1190 kg
felt like shit after 140 kg, not really heavy… but shit
Rack-pull
5100 kg
5140 kg
5160 kg
45 @ 170 kg
all set without belt
Box squat (Sumo-stand, camber bar)
1035 kg (bar)
1055 kg
565 kg
575 kg
585 kg
595 kg
I do these mostly to get a good stretch on the hammies
- Reverse hypers
Nice work here Mr. Schmidt.
I love that bomb shelter gym!
Thanks! I try my best.
Sunday 5. September
Militarypress
2020 kg
530 kg
540 kg
550 kg
560 kg
370 kg
3*75 kg (+2 reps)
2*10 @ 55 kg
- lat pulldown, DB lateral raises, DB curls, machine shoulderpress…
Fast trip to the gym during working hours
Wedensday 8. September 2010 (2/3/2)
Squat
210 @ 20 kg
25 @ 50 kg
25 @ 70 kg
5100 kg
5120 kg
3140 kg
1*155 kg
That was it! Felt like shit.
All sets were heavy as hell and my energy levels were ZERO. I f*#¤ing tired, heartrate is up, and I’m light sensitive. I see 3 options:
1)I’m comming down with something
2) I’m starting to go into overreach/overtraining
3) All of the above
take your pick!
Naw, you’re just in love. Kick back and relax for a day or two.
Harry is usually right, so love must be in the air. Nice work in here.
Love?
If overreaching is love then it must be… Just took a look back at the last 8 weeks or so… I’ve more or less been going all out on squats, bench, and MP every single (training)day (hell, sometimes even twice in the same workout) no wonder that I feel a bit tired.
Just got bench left on this cycle (and a deadlift day) then deload and the 5/3/1 again.
Deload!!! BLAAAH
2 times warm-up + stretching and mobility drills.
Did a few MP’s during AM session.
this made me laugh
A little extra music, these guys just simply kick ass big time!
A few thoughts during deload…
- I’m gonna drop som fat! (don’t know how much) For a number of different reasons
1a)[I was always fat the kid rant] bla bla bla… [/rant]
1b) Just before christmas, we (me and my co-workers) were outsourced and there are health-checks comming up. I don’t trust our new employer for two seconds. They will stop at nothing (almost) to get rid of older (in terms of work experience)and more expensive employees.
So far I’ve only been to ONE doc here that could see past my fat… she was russian and had worked with lifters in the past. I don’t want to give them any excuses what so ever!
1c) I’ve never gained weight on purpose! depending on where the IPF weight classes are in 2011 I will re-gaine to either -110 class of the new -105 class
1d) I want to be a HUGE mf in 6-7 years time when I have two teenage daugthers, not a fat mf.
- I’ll still be doing 5/3/1 !!
2a)Atleast for bench and MP, but I’ll hold back with the all-out sets. I’ll sets of explosive doubles/triples in 65-75% range as support.
2b) Don’t know about squat yet, I’d really like to squat two or tree times every week. I’ll decide later.
More music!
I think the last one will add 20# to my benchpress
Toivottavasti
Great training. You’ve got some good goals. Hope you hit them all.
How much time do you have before the health checks are done?
[quote]giterdone wrote:
How much time do you have before the health checks are done?[/quote]
They have started, but I’m at the end of the line… so any where form 2 to 3 months!