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PostPosted: Mon Jun 10, 2013 1:05 pm 
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Location: Lapland, Finland
10th June 2013

Front Squat
20/60/80/90/100/105
1 x 107kg
1 x 112kg
1 x 120kg
3 x 85kg
3 x 95kg
3 x 100kg
3 x 105kg
3 x 107kg
2x5 x 60kg

Chin-up
7/7/6

New squat nemesis 3RM. 14 days of squatting madness behind, only 7 to go. And I'm still alive!

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PostPosted: Tue Jun 11, 2013 1:41 pm 
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Location: Lapland, Finland
11th June 2013

Back Squat
20/60/80/100
1 x 120kg
1 x 125kg
1 x 127.5kg

Chin-up
9 x BW

PM:

Power Clean
20/40
3x1 x 50kg
3x2 x 60kg
2 x 65kg
2 x 70kg

Good Morning
20/40/60
1 x 70kg
1 x 80kg
1 x 85kg
2x1 x 90kg

Nordic
3x5

Chin-up
6/5

SS: Kettlebell Swing (24kg) / Long-lever plank
3 x 30s

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PostPosted: Wed Jun 12, 2013 12:02 pm 
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Location: Lapland, Finland
12th June 2013

Front Squat
20/60/90/100/105/107
1 x 110kg
1 x 112kg
1 x 115kg
1 x 117kg
1 x 120kg
1 x 122kg

PM:
Bench Press
20/30/50/52.5/55
5 x 60kg
3 x 70kg
5 x 77.5kg
1 x 80kg

Chin-up
6/5 (total today: 25)

Pec-dec
2 x 12 x 10kg

Decline DB Bench
20/20+10 x 15kg/10kg

Chest Supported row
12 x 15kg
12 x 20kg

Rear delt hang & swing
30 x 7kg / 15 x 3kg / 15 x BW

The diet and huge amount of training is really showing in the mirror. While the weigth is pretty stable, I've noticed more visible abs and possibly more muscle mass especially on the upper body. We'll see, I'll measure something next week after the squatting thing is over. A good 122kg today

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PostPosted: Thu Jun 13, 2013 5:50 am 
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Location: Lapland, Finland
13th June 2013

Front Squat
20/60/80/90/100
1 x 105kg
1 x 107kg
1 x 110kg
1 x 112kg
1 x 115kg
1 x 120kg

Chin-up total
20

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PostPosted: Fri Jun 14, 2013 6:46 am 
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Joined: Wed Sep 14, 2011 1:40 pm
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Location: Lapland, Finland
14th June 2013

Front Squat
20/60/80/100/102/107
1 x 110kg
1 x 115kg
1 x 120kg
0 x 125kg
3 x 87kg
3 x 95kg
3 x 100kg
3 x 105kg
3 x 110kg
2x5 x 65kg

SS: Nordic 3x5
Chin-up 8/6/6

Offset farmers walks
35 steps x 30/40kg
35 steps x 35/40kg

Moved some heavy weights today. Didn't quite get the 125kg, but it was close. I'll get it monday. Only three days to go, and I'm feeling awesome. Did a triple with 110kg. Which is quite impressive to me after a failure and about 8 or so work sets before that. I could do Nordics/hamstring raises almost completely unassisted. Now that's cool. Getting strong(er)

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PostPosted: Sat Jun 15, 2013 9:28 am 
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Joined: Wed Sep 14, 2011 1:40 pm
Posts: 1141
Location: Lapland, Finland
15th June 2013

Back Squat
20/60/80/90/100/110/115
1 x 120kg
1 x 125kg
1 x 130kg
1 x 135kg
0 x 137kg

Overhead Press
5 x 40kg
5 x 45kg
4 x 50kg
Push Press: 5 x 55kg

4-part chin-up
2/4x1

DB Floor Press
12/10/6 x 27.5kg

Split-stance DB row
2 x 20 x 15kg

6-ways
10/6 x 5kg

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PostPosted: Sun Jun 16, 2013 3:13 am 
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Location: Lapland, Finland
16th June 2013

Front Squat
20/60/80/90
1 x 100kg
1 x 105kg
1 x 107kg

Chin-up
8/7

20 days of squatting. And today something happened. I had pain around 105kg below my right scapulae. It radiated to some degree and there is some discomfort during normal static posture and more on rotation. Being worried it migth be around my spine, I stopped the set rigth there. We'll see how this feels, and I will most likely only squat 50% tomorrow. I will still squat damn it! Luckily I have huge decrease in spine loading after next week. One complete week off, and the other is planned to be nature workouts and bodyweight exercises/ sprints. I'm going home and don't bother to go to gym for two weeks. It does good to deaload at this point.

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PostPosted: Mon Jun 17, 2013 5:36 am 
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Joined: Wed Sep 14, 2011 1:40 pm
Posts: 1141
Location: Lapland, Finland
17th June 2013

Front Squat
build up to 3x5 x 60kg

I did it! I squatted every day for 21 days. 19 of them to a 1RM or very close to it. That was some experience. Other than a little busted hip flexor and some muscle under the scapulae (Both on the left side, see a connection?), I'm feeling very good. I squatted big weigth throughout. My PR is 125kg, and I squatted a minimun of 117kg and a max of 122kg. The results didn't drop one bit, which was a bit odd to say the least. I'll squat next on friday, we'll see how's my squat at that point. After this week I take it easy for two weeks.

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PostPosted: Wed Jun 19, 2013 12:19 pm 
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Location: Lapland, Finland
19th June 2013

Deadlift
60/80/100/120
1 x 130kg
1 x 140kg
1 x 150kg
1 x 160kg
1 x 165kg

Bulgarian SS
a couple of warm-up sets
3x5 x 50kg

9 x
Kettlebell Swing 10 x 24kg
TGU 1 x 16kg
(10 min)

I'm really just pushing myself to limit for these last three days. Low carb from sunday to thrusday excpet a fruit PWO today and tomorrow. Plus agonizing workouts. I love working to the point you want to just quit. It feels awesome to keep going. Also I'm very happy to see that I'm strronger on the deadlift. These are 5kg short of my PR numbers, and the premises weren't quite the best so to speak for todays workout. Wether it was the no-deadlift approach or all that squatting, I will easily make my goal this year (175kg). My next goal is to break 200kg before I graduate (roughly one and a half years to go).

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PostPosted: Thu Jun 20, 2013 1:08 pm 
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Location: Lapland, Finland
20th June 2013

Bench Press
20/40/50/55/60
3 x 70kg
3 x 75kg
1 x 80kg
1 x 82.5kg
20 x 55kg

Chin-up
8/6/4/4/3

Face-pull
3 x 10

Incline DB Bench
2x8 x 23.5kg
DS: 3x6 (23.5kg/15kg/7kg)

Kroc-rows
Left: 12 x 27.5kg, right: 15 x 27.5kg

Push-up
12

Felt like a zombie today. Everything was hard and heavy. All day. I'm totally low on glycogen at the moment. So it's time to end with a feast. Tomorrow is refeed day with approx 300-400g of carbs and a killer leg day. I try to really make myself hate everything and quit in the gym tomorrow. Then it's two weeks of holiday, sauna and beer.

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PostPosted: Fri Jun 21, 2013 5:43 am 
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Location: Lapland, Finland
21st June 2013

Lying leg curl
10kg/15kg
4x10 x 20kg

RDL (From a deficit, 3/4 ROM)
20/40/50/65/75
8 x 80kg
8 x 82kg
8 x 85kg
8 x 87kg

Leg Press
40/60/80/100/130kg
3x8 x 160kg
DS: 3x6 (160kg/110kg/80kg)

Back Squat
12 x 60kg
2x12 x 70kg

Walking Lunge 20/30

Done. With shaky legs, heavy panting and sweating and a hard effort of walking. This workout was programmed by John Meadows, it can be seen here. It was refreshing and heavy as F**K. Just what I needed to start my vacation. I'm done.

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PostPosted: Fri Jul 05, 2013 7:34 am 
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Joined: Wed Sep 14, 2011 1:40 pm
Posts: 1141
Location: Lapland, Finland
5th July 2013

Deadlift
20/60/80/100/120/130
5x1 x 140kg

Bench Press
20/40/50/60/70
3 x 75kg
1 x 80kg
1 x 82.5kg
1 x 85kg

Just had to hit the gym today. I'm back at home from my vacation and 10 days had gone without gym. Horrible. Well I did some bodyweigth circuits and yard workouts with logs and wheelbarrows and mudsacks but still. Didn't feel too peppy today due to all-nigth train trip and poor nutrition. Still went there and did the necessary work.

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PostPosted: Sat Jul 06, 2013 10:55 am 
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Joined: Wed Sep 14, 2011 1:40 pm
Posts: 1141
Location: Lapland, Finland
6th July 2013

Front Squat
20/40/60/80/90
1 x 100kg
1 x 105kg
1 x 110kg
1 x 115kg

Barbell Row
20/40/50
1 x 60kg
1 x 70kg
1 x 75kg
1 x 80kg
16 x 40kg

DB Incline Press
3x12 x 17.5kg

Pull-trough
2 sets

Squatting hurt. Damn. It's that damn adductor. So I will have to give up on front squats for now until it gets better. And every other movement that causes pain. But, partial squats (atleast with low weight) did not hurt. So I may have found a way to train the squat around the injury. I just decrease the ROM for now, and see how it feels. Just tried out the cable pull-throughs, felt good.

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PostPosted: Mon Jul 08, 2013 11:13 am 
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Joined: Wed Sep 14, 2011 1:40 pm
Posts: 1141
Location: Lapland, Finland
8th July 2013

Drop Jump
4 x 6

Hang Power Clean
20/40
2x3 x 50kg
3x3 x 55kg

Overhead Press
20/25/40
5 x 45kg
5 x 47kg
Push Press
5 x 50kg
5 x 55kg

Chin-up
20 (5/5/4/3/3)

Feet-elevated Unilateral side plank
2 x 20s

Felt good about this workout. Had to do hang cleans to not upset the adductor anyhow. No pain, the adductor plank in the end seemed to make it feel better too. I want to strengthen the muscles around the hip if that would help. My holiday of trash-eating weakend my chin-ups, I will regain them soon.

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PostPosted: Tue Jul 09, 2013 11:53 am 
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Joined: Wed Sep 14, 2011 1:40 pm
Posts: 1141
Location: Lapland, Finland
9th July 2013

High Box Front Squat
20/40/60/70/80/100
1 x 105kg
1 x 110kg
1 x 115kg
1 x 120kg
1 x 125kg
1 x 130kg
1 x 132.5kg
1 x 135kg
3 x 100kg
3 x 105kg
3 x 110kg
3 x 115kg
2x5 x 70kg

Good Morning
3 x 60kg
3 x 70kg
3 x 75kg
3 x 80kg
3 x 82.5kg

Chin-up
20 (5/5/5/4/1)

SS: Adductor plank 2 x 20s
Farmers Walk 3 x 40 steps x 40kg

No pain in the hip whatsoever. So I would call this solution a success. Also getting used to the bigger weights in the front squat. Soon, I'll high box that 140kg. The box is a regular bench, heigth is ca. 40cm, or 16 inches. So not quite parallel. New PR on the good morning. Chins got way better from yesterday. Also my traps were trashed from yesterdays power cleans.

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