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PostPosted: Wed Mar 07, 2012 5:38 am 
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Location: Lapland, Finland
7th March 2012

Bench Press

2x5 x 40kg
5/3 x 50kg
3x60kg
1x70kg
1x75kg
1x77.5kg
1x80kg (176lbs.)

Superset: One Arm DB Bench/Curl-up
3x10 x 15kg/ 2x15

Sets of Band pull-aparts, shoulders dislocations, behind the neck pull-aparts and YTI.

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PostPosted: Fri Mar 09, 2012 8:59 am 
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Location: Lapland, Finland
9th March 2012

Overhead Press

2x5 x 30kg
2x3 x 40kg
1 x 50kg
1 x 55kg
0 x 57kg

Barbell Row

2x5 x 50kg
2x3 x 60kg
1 x 70kg
2x1 x 80kg

Rollouts
3x5

Face-pulls
3x15

So yeah, the least amount of progress happened here. The end of 1RM week, but I'm still satisfied. everything went on. I think I improved in form on both of these lifts. I did the row max twice, cause I wasn't happy with the ROM on the first rep. Rollouts are a killer, they have always been. Plus some face pulls for comfort. Nice.

Sunday I will film the squat and bench(from another angle), and then it's time to alter the template a bit.

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PostPosted: Mon Mar 12, 2012 9:14 am 
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Location: Lapland, Finland
12th March 2012

Weighted CM Box Jumps
3x3 x 12.5kg DB's (25kg total)

Front Squat
5 x 60kg
2x5 x 80kg
5 x 60kg

Deadlift
2x5 x 120kg

RDL
5 x 60kg
5 x 70kg
5 x 75kg

I hate front squats. I still do. There is no comfortable way of doing these. Especially at 80kg there was sharp stretch and agony on my left shoulder and upper trap. I quess I'll build from there. 60kg was comfortable enough.

From a total workout point of view, this workout is bloody effective and great lower body workout. It has plyometrics, quads, hips, hamstrings, glutes and core work. Pulling and pressing. I was beat after this session, still feel it on my Hamstrings. RDL's I'm still learning, will develop them towards single leg eventually.

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PostPosted: Thu Mar 15, 2012 1:32 pm 
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Location: Lapland, Finland
15th March 2012

Snatch
5 x 30kg
8x2 x 35kg

Kettlebell Swings
10 x 8kg
5x10 x 12kg

DB Standing Shoulder Press
4x8 x 15kg

Face-pulls
4x10 x 40

Landmine
10 x 30kg
8/8/6 x 35kg

YTI 3x10
Farmers Walk with 30kg Dumbells on both hands

Usually my workout ends at face pulls or landmine, but today I lenghtened the workout due to friend. Had a bit lighter workout, more testing the movements and the technique and weights on the exercises. Snatch was alright, I'll probably film it next time. Only a couple of reps where some heavier weight would have failed. KB swings work well to core and PC, just need a bit heavier weight next time.

I just wanted to test the Farmers Walk also. It was interesting. I walked somewhere along 50m altogether, maybe even more.

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PostPosted: Sat Mar 17, 2012 11:53 am 
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Location: Lapland, Finland
17th March 2012

Bench Press
2x5 x 65kg
5 x 67.5kg

Pull-ups
BWx
5 (Underhand)
4 (Neutral Grip)
3 (UH)
2 (N)
1 (Overhand)

Superset:
Bench Press/One-arm DB Row
5x10 x 40kg / 5x10 x 15kg

One Arm DB Bench
3x10 x 10kg

This workout is just sick. Especially the superset. Curse you Robertscott. That' was hard and draining as hell.
The Bench was built to a heavy 5, PU's were varying grip and pyramiding down. Wanted to maintain excellent form.
Then the superset. I followed Wendlers Boring But Big principle, and used about 50% 1RM for 5x10. I supersetted it with DB rows. I've never really done them, so it takes practise. Plus my lats are mighty weak. Felt hard, I can't remember when was the last time I did such intense anaerobic lactic work. I kept rest periods in mere 1 minute, for max effience and just to challenge myself. I also filmed the bench from another angle, I'll put it in the thread.

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PostPosted: Tue Mar 20, 2012 9:43 am 
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Location: Lapland, Finland
20th March 2012

Weighted CM Box Jumps
3x3 12.5kg DB's

Front Squats
5 x 70kg
2x5 x 80kg
5 x 75kg

Sumo Deadlift
3 x 100kg
3 x 110kg
3 x 105kg

RDL
5 x 70kg
3x5 x 75kg

Box jumps were increased in height from last time. I measure the height I'm always progressing with the DB's next week. Right now I'm holding two 12.5kg DB's on my hands, so it's 25kg added weight, total weight slashes close to 100kg's. Front squats were a little easier this time, but the weight is still hard. My core seems to be a bit weak still, I have problems staying straight on the rise. We'll work on that. Great for quads tho.
I also wanted to try Sumo DL's, since I've never done them. Weren't my beef, atleast not now. My feet were slipping outward, the lift was hard with lighter weights also and it was harder to execute in general also. I'll be sticking to conventional for now.
RDL's are huge on my hamstrings. Great exercise. I'm slowly moving to one-legged version the following weeks.

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PostPosted: Fri Mar 23, 2012 9:55 am 
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Location: Lapland, Finland
23rd March 2012

Snatch
5 x 25kg
3 x 35kg
8x2 x 40kg
1 x 45kg

Kettlebell Swing
5x10 x 16kg

One-armed DB shoulder press
10 x 15kg
3x8 x 15kg

Face-pulls
4x12 x 40 (Plates of the cable stack)

Planks for 1 minute.

The Snatches feel good. I get the weight up and have a stable base. I'll film the next weeks snatches to see my true form, I still need some explosiveness tho. 45kg wasn't my 1RM, but close to it, atleast after 9 sets. But 1RM's are not my consern at this moment, form is. Kettlebell swings are feeling alright on my core and PC, I'm still learning and getting the weight right, so no hurry there.
I think I've learned the proper tightness on planks, I really felt it on my abs and core, the form was very strict and the minute was hard. Nice.

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PostPosted: Sat Mar 24, 2012 2:19 pm 
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Location: Lapland, Finland
24th March 2012

Today I did something a little more unusual. Maybe because I was bored. Or then I felt like I hadn't exercised enough this week. However EliteFTS inspired me to try a fun series of bodyweight circuit exercises. It was a Deck of Cards method. Take one deck of cards. One suit represents one exercise. Lift a card, do a number of reps said in the card. Royal cards mean 10 reps, Aces 11. So in total it was 95 reps of each exercise. It was hardcore. My pulse was through the roof, there was lactic acid everywhere in my body, and I was sweating like a pig. God. That's a fun and fresh exercise method. More of the method here:
http://articles.elitefts.com/articles/t ... rds-right/

Here were my exercises:

Clubs: Push-up
Spades: One-armed band row
Hearts: One leg elevated Split squat
Diamonds: Glute Bridges.

So a full body workout here. It was rough, picked hard exercises no doubt. Until next time then. Tomorrow is Benching and Pulling.

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PostPosted: Sun Mar 25, 2012 10:12 am 
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Location: Lapland, Finland
25th March 2012

Bench Press
2x3 x 65kg
3 x 67.5
3 x 70kg

Chin-ups (BW, Underhand)
5x3

Superset:
Bench Press/One-arm DB Row
5 x 10 x 42.5kg/15kg

One-arm Bench Press
3x12 x 10kg

Such a harsh workout again. Felt good tho. Still had some fatique from yesterdays 95 pushups and rows, but didn't bother too much. the first Bench set was actually the hardest. Then I cranked up the music and the attitude and smoked the weight. Killed it. Then the superset tried to kill me.

Tried various grips with 50kg, but didn't notice too much difference. The wide was a bit harder to shoulders and in general. I think I've got the ideal width at the moment.

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PostPosted: Tue Mar 27, 2012 1:19 pm 
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Location: Lapland, Finland
27th March 2012

Weighted DB Box Jumps
3x3 x 12.5kg DBs

Front Squat
3x5 x 80kg

Deadlift
2x3 x 130kg

RDL
3x5 x 75kg

Plank
1 x 1 minute

Was hard as always. It's still a very effective workout. I hurt some of my back muscles on gymnastics yesterday, so it bothered me a little during workout. The last rep on deadlift is hard.

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PostPosted: Fri Mar 30, 2012 10:56 am 
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Location: Lapland, Finland
30th March 2012

Snatch
3 x 30kg
6x3 x 40kg

KB Swings
5x12 x 16kg

DB Shoulder press (standing)
10/10/7/6 x 15kg

Face-pulls
4x12 x 40

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PostPosted: Sun Apr 01, 2012 10:06 am 
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Location: Lapland, Finland
1st April 2012

Bench Press
5x5 x 65kg

Chin-ups (Overhand)
2 x BW
7x1 x BW

Superset:
Bench Press/One-arm KB Row
5x10 x 42.5kg/16kg

Core-exercise, standing, anti-extension
4x10 x 20 on the machine.

Had a lighter, more volume based Benching today, wasn't feeling the freshest possible. All in all it went well, wasn't too rough. Tried this new cable core-exercise, with emphasis on anti-extensions. Worked very well on the rectus abdominis. It was like a vertical pallof press, with the cable coming from behind you. Like this: http://cliftonharski.wordpress.com/2012 ... isolation/. I just did it standing. Helped heaps when I kept my glutes tight. I have to remember that one, it was a good exercise for anti-extension.

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PostPosted: Tue Apr 03, 2012 2:40 pm 
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Location: Lapland, Finland
3rd April 2012

Front Squat
3x3 x 90kg

Block Deadlift (Under knee)
3 x 130kg
3 x 140kg
3 x 145kg

RDL
3x3 x 80kg

Core exercises:
Planks, stir the pots, rollouts.

I must start doing more core movements. I lack the mid-body strength needed in squats and other major lifts. Especially front squats.
Didn't Box Jump due to intensive sprints on the ball games today. We played Pesäpallo, which is the Finnish modification to baseball. Lots of fun. Couldn't deadlift cause there was some weightlifting school on at the moment, so I did block pulls in the squat rack.
Intensive workout to say the last, all triples.

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PostPosted: Thu Apr 05, 2012 1:07 pm 
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Location: Lapland, Finland
5th April 2012

Snatch
2x3 x 40kg
4x1 x 45kg

KB Swings
5x10 x 20kg

One-armed DB Press
10/10/10/8 x 15kg

Superset: Face pulls/Posterior Pallof Press
3x10 x 45/20 on cable plates.

The form needs work on snatch, it's not consistent enough. Hence, I won't go higher on weight before the technique is fixed. Supersetted the last set to suit my schedule, and got more core work onto the workout. Good.

Stuff happening on life as well. School is nothing new, not really anything to report. Nutrition course starts soon, that'll be interesting. However, I just got a new activity in life. As if I didn't have enough of the already. I'm slowly starting to get inside the Hockey Circles here in Lapland. I'm starting to coach Junior goalies in hockey. Aged 13 and below. That'll be very interesting, and I'm looking forward to it. Today I was on ice with the goalies for the first time. Takes time for me to come out of my shell, but it's a slow and steady process.

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PostPosted: Thu Apr 12, 2012 12:29 pm 
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Location: Lapland, Finland
12th April 2012

Bench Press
2x5 x 40kg
3 x 60kg
2 x 62.5kg
4/3/3 x 67.5kg

Chin-ups (Neutral, Very close grip)
4/4/3/3

Superset:
Bench Press / One-armed DB Row
5x10 x 45kg / 5x8 x 17.5kg

Bodysaw planks
3x8

Was bloody sick almost for a week. Some stinking feverflu attacked. No matter, got benching. Went well, progressed from last week. Had to take progress on both on the superset, since I didn't find the 16kg KB. Worked well with 8 reps at this point. Tried new bodyweight core exercise today. It was good, a hard exercise. Main emphasis was on the rectus abdominis.

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