30-01-2013
A. Sumo Deadlift
5 @ 102.5kg
2 x 5 @ 122.5kg
2 x 4 @ 142.5kg
4 x 3 @ 152.5kg
B. Incline BB Press - 4 x 6 @ 50kg
C. Dips - 5 x 5 @ bw + band
D. Sumo Block Pull
5 @ 102.5kg
2 x 5 @ 122.5kg
2 x 4 @ 142.5kg
4 x 3 @ 162.5kg
E. Goblet RFESS - 5 x 5 @ 20kg
F. Ab Circuit - 3 rounds
All assistance exercises done slow, controlled and with a pause. Felt good.
01-02-2013
A. Bench
7 @ 52.5kg
6 @ 57.5kg
5 @ 65kg
4 @ 70kg
2 x 3 @ 75kg
2 x 2 @ 80kg
2 x 3 @ 75kg
4 @ 70kg
6 @ 65kg
8 @ 57.5kg
10 @ 52.5kg
B. DB Fly - 5 x 10 @ 13kg
C. Squat
5 @ 87.5kg
2 x 4 @ 105kg
2 x 3 @ 122.5kg
5 x 3 @ 132.5kg
Then some equipped squatting. Takes way too much time though, so I doubt I’ll be doing that again.
D. OH DB Extension - 5 x 10 @ 26kg
E. Back Raises - 10 @ bw, 2 x 10 @ bw + band, 2 x 10 @ bw
Benching and raw squatting was great. Strong and fast all around.
02-02-2013
A. Pull Ups
5 x 5 @ bw
B. 1-Arm BB Row
8 @ 15kg
8 @ 20kg
8 @ 22.5kg
C. T-Bar Rows
10 @ 35kg
10 @ 45kg
10 @ 55kg
8 @ 65kg
D. Stretchers
12 @ 30
12 @ 40
10 @ 45
12 @ 35
12 @ 25
E. Reg Park Press
2 x 10 @ 13kg
2 x 8 @ 17kg
F. Lateral Raises
3 x 10 @ 8kg
G. DB Incline Curl
10 @ 12kg
6 @ 12kg
2 x 10 @ 8kg
H. Dual FG Hammer Curl
2 x 12 @ 8kg
10 @ 8kg + mechanical drop set
Meh. Couldn’t get the 1-arm BB rows feeling properly, but the T-bar rows were good. I’ll have to do more of those.
04-02-2013
Sumo Block Pull
5 @ 50kg
5 @ 80kg
5 @ 110kg
3 @ 140kg
1 @ 160kg
1 @ 180kg - Belt on
1 @ 190kg
1 @ 200kg
1 @ 210kg PR
1 @ 215kg - A little downward movement
Snatch Grip DL
8 @ 50kg
8 @ 80kg
3 x 8 @ 110kg
Pause Squat
5 @ 50kg
3 x 5 @ 80kg
A1. Natural GHR - 4 x 10 @ bw
A2. Ab Wheel - 4 x 10 @ bw
B1. Calf Raise - 3 x 20 @ +50kg
B2. Back Raise - 3 x 20 @ bw
Excellent training and everything felt great. I shot some video, but my phone was acting weird so I didn’t get everything.
180kg - 210kg sets on block pulls, second set SGDL and a little pause squat.
05-02-2013
Bench Press
2 x 5 @ 20kg
5 @ 50kg
10 x 2 @ 80kg - Varying grip, < 60s pause from the end of one set to the end of the next
A1. DB Incline Press - 2 x 12 @ 26kg, 8 @ 26kg
A2. Chin Ups - 10 @ bw, 8 @ bw, 6 @ bw
B1. Reg Park Press - 8 @ 17kg, 2 x 7 @ 17kg
B2. Stretch Push Ups - 10 @ bw, 2 x 8 @ bw
DB Row - 3 x 10 @ 30kg
C1. PJR Pullover - 3 x 12 @ +20kg
C2. Band Pullapart - 3 x 20
Decent. I’m having big trouble getting DB Rows to feel right though. I mostly feel them in my lower back and abs, despite using lowish weight.
1., 4., 8. og 9. set bench, 1. set of the rest.
07-02-2013
Squat
6 @ 20kg
6 @ 60kg
5 @ 90kg
5 @ 120kg
2 @ 130kg - Belt on
2 @ 140kg
10 @ 150kg PR
3 x 12 @ 60kg - Slow
GM
5 @ 20kg
5 @ 40kg
5 @ 50kg
2 x 10 @ 50kg
A1. Band Leg Curl - 4 x 20
A2. RFESS - 4 x 20 @ bw
B1. Seated Calf Raise - 30 @ 70kg, 20 @ 90kg, 10 @ 90kg → 1-leg Calf Raises
B2. Decline Situps - 3 x 10 @ bw
Super round of squatting, that was great. The slow backoff-sets weren’t very good though, but the rest was excellent. If you see any issues with my GMs please let me know.
Remember to have your speakers on!
08-02-2013
Push Press
6 @ 20kg
5 @ 30kg
5 @ 40kg
5 @ 50kg
1 @ 60kg
2 x 1 @ 70kg PR - Belt and wrist wraps on
F @ 75kg
CG Bench
8 @ 20kg
8 @ 50kg
3 x 8 @ 70kg
Decline DB Press
12 @ 21kg
3 x 10 @ 26kg
Rear Laterals/Side Laterals/Press
3 x 10/8/10 @ 8kg
Swiss Bar OH Extensions
3 x 12 @ +20kg
10 @ +20kg
8 @ +20kg
Rope Pushdown
40RP @ 10
My pressing strength is crap but it was a fine workout.
09-02-2013
Inverted Ring Rows
10 @ bw - Heels on the ground
2 x 10 @ bw - Heels elevated
2 x 10 @ bw - Heels on the ground
V-Grip Pulldown
10 @ 30
2 x 10 @ 45
8 @ 45
12 @ 30
Hammer Curl
8 @ 17kg
3 x 8 @ 22kg
Incline DB Curl
25RP @ 8kg
Had to hurry a bit so it was pretty brief today. The ring rows felt great. I also tried some ring dips and they made me shake like crazy.
11-02-2013
Sumo Deadlift
5 @ 60kg
5 @ 90kg
3 @ 110kg
20 x 1 @ 140kg - In 7 minutes and 34 seconds
SGDL
4 @ 90kg
4 x 8 @ 110kg
Pause Squat
5 @ 60kg
4 x 5 @ 90kg
A1. Band Leg Curl - 4 x 20
A2. Leg Raises - 4 x 8
A3. Ab Wheel - 4 x 12
B1. Calf Raises - 4 x 20 @ +60kg
B2. Back Raises - 4 x 20 @ bw
First time doing time deadlifts, it was pretty cool. The SGDL and the pause squats are terribly hard so I hope they’ll make me strong.
12-02-2013
Bench Press
2 x 8 @ 20kg
2 x 5 @ 50kg
3 @ 80kg
9 @ 90kg - Wraps + bælte
A1. Incline BP - 4 x 8 @ 50kg
A2. Rack Chins - 4 x 8 @ bw
B1. Ring Push Ups - 4 x 12 @ bw
B2. WNG Cable Row - 4 x 15 @ 50
C1. V-Grip Pushdown - 3 x 20 @ 20
C2. BB Curl - 3 x 20 @ 20kg
C3. Band Pullapart - 3 x 20
A fine session. I would have liked an extra rep on the 90kg set, but the last rep suddenly got quite hard.
And a few post workout pictures. I’m looking forward to adding some muscle after the meet.
http://img689.imageshack.us/img689/7696/120213.png
14-02-2013
Front Squat
2 x 5 @ 20kg
2 x 5 @ 50kg
3 @ 80kg
3 @ 100kg
1 @ 120kg
1 @ 130kg
1 @ 140kg
1 @ 150kg PR
A1. GM - 4 x 5 @ 60kg
A2. Step Ups - 5 x 10 @ bw
B1. Band Leg Curl - 4 x 20
B2. RFESS - 4 x 20 @ bw
C1. Seated Calf Raise - 35 @ 90kg, 2 x 30 @ 90kg
C2. Decline Situps - 3 x 15 @ bw
I haven’t done heavy front squats in a while, so it was pretty sweet. I considered adding 5kg to try 2 x bw but decided a 10kg PR was enough.
I’m increasing weight slowly on the GMs, but they’re starting to feel pretty damn good.
15-02-2013
OH Press
2 x 5 @ 20kg
5 @ 30kg
5 @ 40kg
3 x 5 @ 50kg
8 @ 40kg
6 @ 40kg
2 x 15 @ 20kg - BTN
CG Bench
8 @ 20kg
8 @ 50kg
4 x 8 @ 70kg
Decline DB Press
4 x 10 @ 26kg
Throat Press
3 x 12 @ 20kg
OH Cable Extension
2 x 10 @ 15 - Rope
3 x 12 @ 15 - V-bar
Side Raises
4 x 12 @ 8kg
I actually feel CG Bench more in my chest than regular. That’s weird.
16-02-2013
T-Bar Rows
10 @ 15kg
10 @ 25kg
10 @ 35kg
10 @ 45kg
10 @ 55kg
10 @ 65kg
10 @ 70kg
Stretchers
2 x 15 @ 35
2 x 15 @ 25
1-arm Pulldown
4 x 10 @ 15
Cable Preacher
4 x 12 @ 15
Concentration Curl
3 x 6 @ 8kg
I spend the first part of the day helping some guys from the club at a meet. Some did well while some didn’t do that well.
On the drive home we had a small crash as we hit the guardrails next to the road. Luckily the speed was quite low, so nothing serious happened.
18-02-2013
Sumo DL
5 @ 50kg
5 @ 80kg
5 @ 110kg
3 @ 140kg
1 @ 160kg - Add belt
5 @ 180kg PR
SGDL
4 x 10 @ 110kg
Pause Squat
5 @ 60kg
4 x 5 @ 100kg
A1. Band Leg Curl - 3 x 20
A2. Leg Raises - 3 x 10 @ bw
A3. Ab Wheel - 3 x 10 @ bw
1-Leg Calf Raise
5 x 10 @ bw - no pauses
Nice session again. I seem to be on a roll.
On the 3. rep of deadlifting I fell forward, but apart from that it was a good set and I still have a few reps in the tank. I just need to remember to pull back instead of up.
19-02-2013
Floor Press
2 x 5 @ 20kg
5 @ 50kg
3 @ 50kg + chains
1 @ 70kg + chains - Wrist wraps on
1 @ 80kg + chains PR
F @ 90kg + chains
3 x 1 @ 80kg + chains
1 @ 85kg + chains PR
A1. Rack Chins 4 x 10 @ bw
A2. Dips - 2 x 20 @ bw, 14 @ bw, 10 @ bw
B1. V-Bar Pushdown - 4 x 12 @ 20
B2. Rope KB Curl - 4 x 15 @ 16kg
C1. Side Laterals - 10 @ 13kg, 2 x 10 @ 8kg
C2. Band Pullaparts - 2 x 20
Ramped up too fast, so the bar suddenly got very heavy, so I had to get help on the 90kg set. The sets got better as time went on as I found a proper bar path though. Still got a couple of default PRs.
21-02-2013
Squat
8 @ 20kg
6 @ 50kg
5 @ 80kg
5 x 5 @ 110kg
GM
5 x 8 @ 50kg
Not a lot of motivation today, so took it easy. Both exercises done with a slow tempo.
21-02-2013: Part Deux!
Band Leg Curl
5 x 20 @ harder band than usually
RFESS
5 x 20 @ bw
Calf Raises
30 @ 50kg
4 x 20 @ 50kg drop
20 @ bw
Ab Wheel
5 x 12 @ bw
The first session today was simply too weak, so I did a second session since I was passing by the gym anyways.
22-02-2013
Seated OH Press
2 x 8 @ 20kg
8 @ 30kg
8 @ 40kg
10 @ 50kg PR
6 @ 50kg
2 x 8 @ 40kg
CGBP
8 @ 20kg
8 @ 50kg
9 @ 70kg
8 @ 70kg
10 @ 50kg
9 @ 50kg
Decline DB Press
2 x 10 @ 26kg
2 x 10 @ 21kg
Throat Press
4 x 12 @ 20kg
OH Cable V-Bar Extension
12 @ 15
13 @ 15
2 x 12 @ 15 drop 8 @ 10
A1. DB Laterals
4 x 12 @ 8kg
A2. Klokov Press
10 @ 20kg
5 @ 20kg - Triceps totally dead by now
25-02-2013
Sumo DL
5 @ 50kg
5 @ 80kg
3 @ 110kg
3 @ 140kg
1 @ 170kg - Belt on
1 @ 190kg
1 @ 200kg
1 @ 205kg PR
1 @ 210kg PR
20 @ 110kg - Belt off
3 x 10 @ 110kg
WNG Cable Scapular Retraction
12 @ 30
12 @ 50
12 @ 60
12 @ 70
15 @ 80
12 @ 90
A1. Leg Raises - 3 x 10 @ bw
A2. Ab Wheel - 3 x 10 @ bw
Nice round of deadlifting. The single at 210kg might have been a bit questionable, but I think it would have been green lighted.
I think I’ll take 205kg as my 2. attempt at nationals.