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PostPosted: Tue Dec 11, 2012 6:13 pm 
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Location: Lapland, Finland
11th December 2012

Bench Press
5 x 20,30,40kg
3 x 50kg
3 x 60kg
3 x 65kg
3 x 70kg
3 x 75kg
4 x 80kg

DB Floor Press
5 x 15kg
8 x 20kg
2x8 x 25kg

Pull-ups
4/3/3

I don't even believe I can only bench 82kg, if I can do 4 freaking reps with 80kg. Will check that out next week. Most definitely.

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PostPosted: Thu Dec 13, 2012 7:55 am 
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Location: Lapland, Finland
13th December 2012

Deadlift
4 x 60kg
3 x 100kg
2 x 120kg
1 x 130kg
1 x 140kg
1 x 150kg
3 x 100kg

Zercher Squat
8 x 20kg
8 x 40kg
3x8 x 50kg

Leg Press Drop Set:
12 x 150kg
5 x 130kg
12 x 80kg
20 x 40kg

Leg hell day today. Was totally burned after training. And two rinkball games still left today. Slaughter.

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PostPosted: Sun Dec 16, 2012 3:05 am 
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Location: Lapland, Finland
15th December 2012

BB Row
10 x 20kg
5 x 40kg
3 x 50kg
1 x 60kg
1 x 70kg
1 x 75kg

Overhead Press
5 x 20kg
5 x 30kg
3 x 40kg
3 x 50kg
2x3 x 52.5kg

3-minute work
DB Floor Press/DB Row
4x4 x 25kg

Chops
3x8 x 25

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PostPosted: Tue Dec 18, 2012 6:38 am 
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Location: Lapland, Finland
18th December 2012

Front Squat
10 x 20kg
10 x 40kg
20 x 50kg
20 x 60kg

RDL
8 x 50kg
3x8 x 60kg

Belt Squats
3x10 x 20kg

RKC Plank
4 sets 10s rest

I still don't like RDL's. They put huge fatique and stress on my lower back, while just stretching and minorly activating the hammies. Belt squats I thought I could add to my program to boost some leg strength without stressing my core too much. Just tried them today, will most likely get my own belt somewhere in the near future.

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PostPosted: Thu Dec 20, 2012 3:21 pm 
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Location: Lapland, Finland
20th December 2012

Bench Press
10 x 20kg
6 x 30kg
5 x 40kg
3 x 50kg
2 x 60kg

5 x 70kg
5 x 72.5kg
6 x 75kg
3x1 x 77.5kg

Pull-ups (OH)
9 reps

DB Incline Bench Press
2x10 x 21kg
Cluster set: 14 reps x 21kg

Kroc Rows
2x6 x 30kg

Dead bugs/Bird Dogs
3 x 8

Did some heavy 5's and ended the bench with some over 90% singles. Also did some TUT work with the cluster set again. Was hard as hell. It shows that my right side is way weaker. It fails before left on these clusters. Also some good spine stabilization/core work. I finally have learned to do these right.

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PostPosted: Fri Dec 21, 2012 6:31 am 
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Location: Lapland, Finland
21st December 2012

Deadlift
5 x 50kg
3 x 70kg
2 x 110kg

3 x 135kg
3 x 140kg
3 x 147kg

Box Front Squat
3x6 x 70kg

Leg Press Drop set
12 x 155kg
8 x 130kg
6 x 120kg
5 x 100kg

I like this lower body hell. It gets quite everything pumped. No PR on the deadlift, but visited my month old 3RM.

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PostPosted: Mon Dec 24, 2012 9:13 am 
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Location: Lapland, Finland
23rd December 2012

BB Row
5 x 20kg
5 x 40kg
5 x 50kg
3 x 55kg

3 x 60kg
3 x 62.5kg
3 x 65kg
3 x 70kg
1 x 75kg

Overhead Press
5 x 20kg
5 x 30kg
5 x 40kg
3 x 45kg

3 x 50kg
3 x 52.5kg
2x1 x 55kg

Superset: Inverted row / Cable row

Push-up complex:
Decline push-up
20
Push-up
5
Incline Push-up
7

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PostPosted: Fri Dec 28, 2012 9:05 am 
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Location: Lapland, Finland
28th December 2012

Deadlift
5 x 60kg
4 x 80kg
3 x 100kg

3x3 x 120kg

Front Squat
10 x 20kg
6 x 40kg
4 x 50kg
2x6 x 70kg

KB Swings
2x10 x 20kg

Lateral Squats
2x6

2 sets of Dead bugs

Deloading this week, next week starts the first mesocycle of my program. Got my weigth around 80kg during the holidays, now I just need to trim some fat. Enter intervals and lower carb cycling.

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PostPosted: Mon Dec 31, 2012 6:43 am 
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Location: Lapland, Finland
30th December 2012

Bench Press
20kg
30kg
40kg
50kg

3x6 x 60kg

UL DB Row
15kg
17.5kg

4x6 x 23.5kg

Farmers Walk
4 x 50m x 15kg

Deload. Today I start my new mesocycle.

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PostPosted: Mon Dec 31, 2012 8:33 am 
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Location: Lapland, Finland
31st December 2012

Front Squat
20kg/50kg/60kg
4x6 x 80kg

Good Mornings
20kg
3x8/10 x 50kg

No-rest DB High Step-up
3x8 x 12.5kg

Killer for lower body and core. With only three exercises. Higher volume, lower intensity. Was pretty beaten after this. I'm trying also to keep the rest time low. Under 2 minutes in everything.

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PostPosted: Wed Jan 02, 2013 7:20 am 
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Location: Lapland, Finland
1st January 2013

Bench Press
20kg, 30kg, 40kg, 50kg
4x6 x 65kg

UL-Row
2x10, 2x20-30s x 23.5kg

Ab rollout
8/8/6 (Slow tempo and 1s pause at the bottom)

Push-ups (4 minutes)
60 reps

I had a brigth moment today. When doing accessory rows, I figured it. Those crappy sets of ten lasted for about 10-15 seconds. What am I doing with that timeframe? It wasn't maximal strength, not dynamic, not hypertrophic, not nothing. So I want to take the timeframe of roughly 20-45 seconds to all my assisting and accessorial exercises. Altering either weigth, reps or tempo. Gotta get some physical preparedeness and muscle growth. We'll see how that goes.

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PostPosted: Thu Jan 03, 2013 7:55 am 
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Location: Lapland, Finland
3rd January 2013

Deficit Deadlift
50kg / 80kg / 100kg
2x5 x 120kg

Reverse Lunge (FS grip)
3x8 x 50kg

Leg Press
2x10 x 150kg
Cluster set: 10 (5/5/3) = 23 x 150kg

The workout lasted somewhere around 30-40 minutes. And that's really all it takes. I've found my approach on working. My legs are beaten sensless again.

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PostPosted: Sun Jan 06, 2013 9:26 am 
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Location: Lapland, Finland
6th January 2013

Pull-ups
3 x BW
1 x 3kg
1 x 4kg
1 x 5kg
1 x 6kg
2 x BW

Overhead Press
20/30/40
3x6/5 x 45kg

Superset:
Meadows 6 Ways
6/5/5 x 4kg
Straigth arm pulldown
3x10

½Kneeling Posterior Pallof
4 x 10

Hey, you gotta start somewhere. I'm adding heavy single pull-ups to get some variety and maybe progress along the way. 6kg ain't much, but it's a start for sure. I'll be pulling over 10kg in no time.

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PostPosted: Mon Jan 07, 2013 11:54 am 
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Location: Lapland, Finland
7th January 2013

Front Squat
20kg/40kg/60kg
4x6 x 85kg

Good Mornings
3x10 x 55kg

Superset:
UL DB Glute Bridge 3x10 x 10kg
Plank 3 x 30s

The planks were done with huge glute contraction to get more ab and glute damage. Even the 30s is hard on this one. It gets even harder if you try to flex your torso by pulling your arms down. I might be getting down some interval work tomorrow morning.

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PostPosted: Tue Jan 08, 2013 9:59 am 
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Location: Lapland, Finland
8th January 2013

High Intensity Intervals (Rowing machine)
10 x 20s/40s

That's 20 seconds full-speed balls-to-walls work and 40s ligther rowing. I got an asswhopping in mere 20 minutes when warm-up and cooldown were counted. This is my kind of condition. Got a mental punishment and cleansing as well, times have been rough. More about school and other stuff tomorrow with bench day.

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