Thank you very much undesired08, and tell your wife a big thank you from me!
Beserkergang: Yes, I agree, it did not come easy, a lot of hard work. :o
goochadamg: Thank you, yes love to see other ppl do sq PRs as well! That’s awesome!
vadim_s: THANKS! And the friend request is of course accepted. 
Prolog (21.04.2010):
I tought I did 250kg in the raw squat last summer, but after doublechecking the weights, I realized I had only lifted 243kg! Later the year I managed to increase my squat to 247kg raw. Early this year, I have been struggeling with a medial meniscus injury in my left knee. I have adjusted my training, and I am now a lot better, and I’m squatting serious, although overall volume and intensity has been reduced, to help me recuperate better, and to avoid more injuries.
In the summer 2010 (July), it will be 10 years since I started training with weights. I’ve set myself two goals till then: 250kg raw squat and 150kg raw bench. Currently my bench press i at 147.5kg, and my squat is at 235kg.
This log will be kept until these goals are reached. The goal is to do 150kg bench press at 8th of may, and a 250kg squat in approximately two months.
Here’s the current madness:
Bench 147.5kg:
Squat 235kg:
The volume training cycles I am running at the moment:
hvile=rest
bench:
week1:66@95,52@80,75@102.5,52@70,84@107.5,33@60,103@115
week2:53@50,66@100,52@82.5,75@107.5,52@72.5,84@112.5,33@62.5
week3:103@120,53@52.5,66@102.5, 52@85, 75@110, 52@75,84@115
week4:33@65, 103@122.5, 53@55,hvile,hvile,1*1@150 (EASY!)
week1: 49@152.5,hvile,57@162.5,hvile,75@172.5,hvile,103@182.5
week2: hvile,49@162.5,hvile,57@172.5,hvile,75@182.5,hvile
week3: 103@192.5,hvile,49@167.5,hvile,57@177.5,hvile,75@187.5
week4: hvile,103@197.5,hvile,hvile,hvile,240kgx1 like nothing!
My only priorites now is the squat, and the bench press. Everything else is not important at the moment. My schedule is very busy these days, so I guess most of my log entries will be brief and to the point. Log entries will also show about 5-7kg lighter weights than the training schedules above, this is due to the fact that the weights I use are on average 2.5% too light, so when I make a program it is most convenient to use the numbers that are written on the weight plates, but when I report my lifting, I think it is important to write down the actual numbers, so that is what I do in my videos and in my log. There’s also a log at kraftsport.no. Closed norwegian forum. Let this log be an inspiration for you all. It is not so important that you think I am strong, the important thing is that YOU work hard to achive your goals, and I go and show that when a man decides for something, and want it bad enough, he will get it! There is no “if” and “maybe”. You decide, then you act!
Let the hunt proceed!
21.04.2010:
A long walk in the woods with the dog.
Speed-bench: 77.5kgx5x2
22.04.2010
Paused squats 145kg: 10,9,9,9
Bench presses with pause 102.5kg: 5,5,5,5,5,5,5
23.04.2010
Walk in the woods with the dog.
(Women always expect me to stop so they can cuddle with the dog, I firmly tell them to keep walking.)
Speed bench press: 67.5kg: 2,2,2,2,2
24.04.2010
Squat: 157.5kg x 5 x 7
Bench: 107.5kg x 8 x 4
Last squat set:
25.04.2010
Walk with the dog in the forrest
Bench press (speed): 57.5kg x 3 x 3
26.04.2010
Squats: 5x5@167kg,1x10@167kg
Bench: 10x3@115kg
There’s a copule vids from todays session on my youtube channel if anyone should be interested. I won’t link to them here today.
27.04.2010
Dogwalk in the woods
Speed benches: 47.5kg x 5 x 3
28.04.2010
Plug on, and then once in a while, an awesome day popps up! Today was a fantastic day for squats. I did not eat a lot yesterday, but my last meal was brown beans, and I also drank a lot of water before bedtime. I felt very refreshed when I woke up, more refreshed than in a while. So that was great.
Squats (alle paused - no belt):
175kg: 6x3 , 12
Last set in film: Go til 01:30 for action:
Bench (paused):
97.5kg: 6,6,7,14(no pause),4
Comment: I felt decent strong in the squat, and I did not go all out on the last set. 12 reps at 175kg was good today, and it is promising for the future. I felt like the duracell rabitt that can just go on and on and on and on! In the bench press I tought I’d go for 18 reps, but I cut it short while bar speed were still good. I want to avoid slow reps and failure training. Still felt decent strong all over today. I am very optimistic.
Training 29.04.2010
Dogwalk
Benchpress (speed): 77.5kg x 5 x 2
[quote]stallion wrote:
Training 29.04.2010
Dogwalk
Benchpress (speed): 77.5kg x 5 x 2[/quote]
I’m glad to see that I’m not the only person who includes walking the dog as part of the workout Keep up the hard work!
bluejay: Thanks! Sure will. I just follow the plan!
Squats: 155x4x9
Benches: 105kgx7x5
Ah, those high rep squats are taxing. At the end of a long day, this was a piece of decent work!
01.05.2010
Walk with the dog in the forrest
Bench press (speed): 70kg x 5 x 2 (feeling strong!)
02.05.2010 (05:00)
Squats: 165kg: 5 x 7
Bench: 110kg: 6 x 4, 1 x 8
LAst set of bench: Action at 0:50
Walked the dog.
Misc. mobility work, stretching and self massage.
Benchpress strength is good!
03.50.2010
Dog walk
Speed bench 60x3x3
Flexibility/stretching/massage
04.05.2010
Squats: 7x5@175kg
Bench: 8x3@117.5kg, 1x6@117.5kg, 1x1@125kg, 1x1@135kg, 1x1@140kg
Comment: Squat shape not 100%. Tiresome. Bench better than expected. Good speed on all sets, also singles. 150kg will be crushed coming the first saturday, 8th of May. Never been stronger in the bench press.
