[quote]Lindow wrote:
Good work you’ve improved alot![/quote]
Thank you!
Squat and Benchpress - heavy
Mobility drills
Kettlebell warmup drills
Squat
1x8x20kg
1x6x50kg
1x4x80kg
1x3x100kg
1x2x110kg
4x1x120kg
Benchpress
1x10x20kg
1x5x50kg
1x4x60kg
1x3x70kg
1x1x80kg
1x1x85kg (old PR)
1x1x87,5kg (PR)
1x0x90kg
Squats feelt very easy, might be good for 150kg but feelt good to get some singles at 120kg.
Benchpress is getting better, I have changed my setup and it helped. But every time I try 90 kg my setup is sloppy for some weird reason.
Kettlebell snatches and swings. Also did bodyweight work, like pushups etc.
Will hopefully get some time to hit the gym during the weekend.
Snatches are moving along, did it with a 16 kg kettlebell, we a 24 kg at the gym that I might play around with.
Deadlift
1x5x60kg
1x5x100kg
1x2x120kg
1x1x140kg
1x1x150kg
1x1x155kg (PR!)
Leg press
1x5x50kg
1x5x100kg
1x4x150kg
1x3x190kg
1x3x220kg
1x3x240kg
Good mornings
1x10x30kg
1x8x40kg
1x5x50kg
1x5x60kg
1x5x70kg
Abs
3x10
Not a bad day. Hit a PR on the deadlift, might have done 160kg but that will have to wait a few weeks.
Leg press was fun, will try to use it more.
benchpress
1x10x20kg
1x8x40kg
1x5x20kg (changed bench)
1x5x60kg
1x3x70kg
1x1x80kg
1x1x85kg (easy)
1x0x90kg (spoter touched the bar…)
Dumbell benchpress
1x10x15kg
1x8x20kg
1x5x25kg
1x4x30kg
Some bicep work and some light tricep work.
My competition is in about 4 weeks. I wanted to bench 90kg there. I think I can get it, I will do some higher rep work and some doubles with about 85-90%. My right shoulder is starting to hurt so will do some rotor cuff and seratus work.
Going to try my knee wraps tomorrow. Aiming for 150kg but we will see how much aid they give me. I feel like I could do 145kg with just the belt so 5 kg more shouldn’t be a problem 
Bodyweight is down 77.6 kg this morning. It was about 82kg 3 weeks ago. Stopped taking creatine + no more fastfood. Should be under 75 kg in a few weeks.
Back squat
1x5x20kg
1x5x60kg
knee wraps on
1x3x80kg
1x2x100kg
belt on
1x1x120kg
1x1x140kg
Front squat
1x5x20kg
1x4x50kg
1x3x70kg
1x2x80kg
Some upper back work, a few power cleans and some ab work.
I’m trying to get used to my kneewraps. I wrapped them myself, so it wasn’t the best wrapping in the world. The 120 kg squat flew up. 140 kg feelt like I might have had another 5-10 kg in me. Will try to squat atleast once a week with kneewraps so I get used to them.
Bodyweight is going down, 76,7 with squat shoes on. I have cut out all junk food and crap. Working pretty good, but going heavy with the carbs for breakfast and post workout. Seems to be working for now.
Closegrip benchpress
1x10x20kg
1x10x40kg
1x10x50kg
3x5x70kg
Barbell row
1x8x20kg
1x5x40kg
3x5x60kg
25 min on the treadmill, did intervalls.
Static stretching
Back squat
1x8x20kg
1x5x60kg
1x3x80kg
1x2x100kg
1x1x110kg
3x1x115kg
Deadlift
1x8x20kg
1x4x70kg
2x1x80kg
Glute ham raises
did alot of negative reps, to weak to do full reps.
Abs
Benchpress
1x10x20kg
1x8x40kg
1x5x60kg
1x3x70kg
3x1x80kg
Rack lockouts
1x5x60kg
1x3x80kg
1x3x90kg
1x3x100kg
Face pulls, krok rows, straight arm lat pushdown, rowing machine, shoulder rehab, scrap pushups and 3x50 situps
back squat
1x10x20kg
1x5x50kg
1x5x70kg
1x3x100kg
1x1x110kg
1x1x120kg
1x1x130kg
1x2x110kg
Good mornings
1x5x50kg
1x5x60kg
1x5x70kg
1x3x80kg
Front squat
1x5x50kg
1x3x70kg
1x3x80kg
Leg press
3x10
Deadlift
1x5x60kg
1x5x80kg
1x3x100kg
1x2x120kg
belt on
1x1x140kg
1x1x150kg (easy)
Biceps, loads of sets and different excercises.
Abs
My right wrist is getting a little better, I have started to take all my medication. Hopefully it will help. Deadlift is feeling good, 150 is easy now. Hoping to hit 160-165 during the comp.
Benchpress (with bands)
1x10x20kg+bands
1x5x40kg+bands
8x3x50kg+bands
Ran 1,5 km on the treadmill.
Kettlebell work, snatches and swings
2 km running.
35 min of walking, before breakfast.
Went to my dr yesterday. I got a cortison injection in my right hand. She didn’t approve of me powerlifting. I have to rethink my whole approach to training. The challenge will be to train for strenght without getting more injuries.
1 hour walk before breakfast
10 min of metabolic work.
Metabolic work
6 reps of
- upright rows
- powercleans
- back squat + pushpress
- good mornings
- barbell row
Total of 3 sets with a 20 kg bar.
30 min of jogging and walking.
Right wrist is feeling alot better, I should be able to do some real training soon.
Powerwalk before breakfast.
Since my wrists are not ready for powerlifting, I am going to use this time to lean up a bit.
I found a good program by coach thibs. Will use that and carb cycling and see what happens to my body.
36 min walk before breakfast
Chest/back
A1 Closegrip BP
2x6x70kg
1x5x70kg
2x4x70kg
A2 Dumbell Flies
3x8x10kg
2x8x7kg
B1 Krok rows
5x6x24kg
B2 Face pulls
5x8x15kg
Diet has gone very well.
Breakfast
5 eggs fried in avocado oil + 1/2 a avocado+3 gram omega3
Lunch
300gram chicken with a salad
PWO
1 Banana
PWO
60 gram of protein (whey shake)
Dinner
40 gram protein (beef) + salad
Late night snack
30 gram of protein (casein)
First day feelt decent. Hopefully my hand will feel better soon and then I can start focusing on strenght.
Metabolic work
Giant set, 3 sets
Military press 15 reps 20kg
Front squat 13 reps 20kg
Lat pulldown 15 reps 30kg
Good mornings 15 reps 20kg
Standing ab work 15 reps
Giant set, 1 set
Dumbell press, 15 reps 10kg
Short stride lunge, 12 reps, 10kg dumbells
seated row, 15 reps
Deadlift, 15 reps, 40kg
Ab machine, 15 reps
I ran out of time today, was going to do 3 sets with the 2nd giant set.
Diet has been good today also, very low carb. I’m having headaches, I’m hoping it goes away soon.