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PostPosted: Fri Jun 29, 2012 11:07 am 
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Location: Lapland, Finland
29th June 2012

Snatch
2x2 x 30kg
2x3 x 35kg

Deadlift
4 x 60kg
2 x 70kg
2 x 80kg

5 x 101kg
3 x 115kg
6 x 128kg

A Couple of sets of RDL variations

Plank band rows
2 x 12/10

Such an oddball workout. Something just wasn't right, the feeling wasn't there, yatta yatta ya...Still, a good number on the deadlifts. About a 10s break between reps 5 and 6 because for some reason I stopped on the rep 5. Then I thought "What the hell, you can do more than that" and pulled another rep. I still stop too soon. The form wasn't even bad. It just was sort of a grinder. Filmed my RDL (Single leg also) and snatch, will be looking them soon.

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PostPosted: Sun Jul 01, 2012 9:09 am 
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Location: Lapland, Finland
1st July 2012

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

5 x 55kg
3 x 60kg
7 x 67.5kg

Pull-ups (overhand)
12 total (5x2,2x1)

Superset:
Push-ups / Inverted Rows
3x12,2x10 / 5 x 8

Nice workout again, almost got six sets of doubles on the pull-ups. At this point the ROM is only chin over the bar, I'll do sternum pull-ups when stronger. Now I just want plenty of as clean as possible reps. 7 on +1 is good on the bench. The form is grooving also. I think I don't arch that much any more, and have found the proper tightness on the legs as well. Still huge contraction on the spinal extensors, but that might be part of the bench. Inverted rows were parallel, legs on a bench. Felt way better than the 45-degree ones.

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PostPosted: Sat Jul 07, 2012 7:29 am 
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Had a deload week this week, so light lifting only, nothing special. Here be the exercises I did along the week:
Front Squat
Overhead Press
Face-pull
RC-exercise
Deadlift
RDL
Dead Bugs
Curl-ups
Bench Press
BB Row
Pallof Press (band)

Next week begins the next cycle, I'm bringing some speed/agility work to the OH press day, it lasts only about 10-15min.

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PostPosted: Mon Jul 09, 2012 9:03 am 
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Location: Lapland, Finland
9th July 2012

Broad Jump
3x3

Front Squat
5 x 20kg
5 x 30kg
5 x 40kg
3 x 50kg

5 x 66kg
5 x 78kg
7 x 87kg

Glute Bridge
5x12 x 50kg

Plank DB rows
3x10 x 4kg

New plyometric exercise. On box jumps the jump is more height, Broad jumps are more focused on length. Again, with countermovement. Harder to progress, but I'll figure something. Jump always a bit longer I quess.
Front squats went well, 7 seems to be a magic number. In fact, everything beyond 5 reps on both squats and deadlifts is always agony. No matter what the weight. And I had done 28 reps of front squats before the all-out one. 10 on them were quite intense already.
Plank DB rows were done planking in two platforms (bench and a solid platform), that increased the range of motion. I like doing all plank variations, normal planks are just so boring.

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PostPosted: Tue Jul 10, 2012 7:54 am 
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Location: Lapland, Finland
10th July 2012

Sprints
4 x 10m
4 x 10m (Side-steps + sprint)

Overhead Press
5 x 20kg
5 x 25kg
3 x 30kg

5 x 34kg
5 x 39kg
7 x 45kg

Rear delt flies (chest support)
3x8 x 6kg
Filler: RC-wall leans

Kroc Rows
25/15 x 17.5kg

Rollout
3 x 8

Started the speed/agility work. Short sprints with max acceleration and that's it. If it starts to slow down, you're running too far. That's why the short distance. Had about 2min rest between each sprint, a little longer between sets. Took side-steps along to second set because I need to be fast in real situations, like direction changes. Will incorporate backwards running and different starting positions as well.
7 on the Overhead Press. What did I say about the 7? Nevertheless, a new rep record for 45kg. Started the set with a push press to get the eccentric phase along straight from the start, no dead-starts this time. Seemed to work well. DIdn't obviously count the push press with the reps.

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PostPosted: Thu Jul 12, 2012 4:20 am 
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Location: Lapland, Finland
12th July 2012

Snatch
3 x 20kg
3x3 x 30kg

Deadlift
3 x 50kg
2 x 60kg
1 x 70kg

5 x 91kg
5 x 105kg
9 x 119kg

RDL
3x8 x 50kg

Deadbugs/DB Overhead Kneelings
3x10/2x6

The main reasons why my deadlift was super awesome today is due to two possible reasons:
1) I took my shoes off
2) Peri-workout nutrition.

The shoe thing affected to a shorter ROM, but the peri-workout thing was the stuff that amazed me. The weight just flew up, and for 9 goddamn reps. Could have gotten one or two more, but the back started to round so I called it off. Was quite eager to pull more but maybe next week. I was far less fatiqued, more energetic even after the workout. The drink had 25g of maltodextrin and 14g of protein. I will definitely use it on the most extreme workouts later as well. Atleast on the DL and maybe on the interval+bench day.

I might drop the RDL. Will film it again next week, but I see little hope for now. I got it to feel more on my hamstrings, but the lower back still fatiqued and burned quite a bit. It's too hard after 25 reps of Deadlifting.

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PostPosted: Sat Jul 14, 2012 9:39 am 
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Location: Lapland, Finland
14th July 2012

High-intensity Interval training
20s work/40sec walk
Total time: 10min

Bench Press
5 x 20kg
5x 30kg
5 x 35kg
3 x 40kg

5 x 49kg
5 x 56kg
11 x 64kg

Pull-ups (overhand)
5 x 2/3 x 1

Superset:
Push-up/Inverted Row
3 x 12, 2 x 11/ 3 x 9, 8, 8 (last set 45degree)

Talk about a full-body metabolic workout. The HIIT is severely hardcore. Only 10 minutes and I was about to fall down, pass out and puke. It took me roughly 10 minutes to even think of beginning to bench. The bench warm-ups were hard and heavy due to the HIIT. But thanks to recovery and Peri-workout nutrition (same as last workout), the benching eventually went great, got either 10 or 11. I thought I counted 11, but then the thought that I've missed a number while counting hit me. Nevertheless, a good number of reps.

The superset totally sealed the deal. I got pretty much nothing left after these. My grip started to get loose on the rows, so I had to easen the row out a bit on the last set to get actual reps in.

But what an awesome feeling I had after the workout. This is why I love exercising. It's so rewarding

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PostPosted: Mon Jul 16, 2012 6:48 am 
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Location: Lapland, Finland
16th July 2012

Broad Jumps
3 x 3

Front Squat
5 x 20kg
5 x 40kg
3 x 50kg
1 x 60kg

3 x 72kg
3 x 82kg
5 x 92kg

Glute bridge
5x10 x 60kg

Rollout
9/8/8

Had some morning cardio when I went to the bigger store across the river. About 40min of roller skating with medium intensity. Nothing too rough, but my quads were not recovered from the HIIT last saturday. Not sure if that affected my Front Squats, which were pretty grinders. Still, more than 3, so we are all good. And I did 5 last week with 95kg, so no too much difference.

Have to get a padding or towel or something to those glute bridges. Pretty rough on the groin.

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PostPosted: Tue Jul 17, 2012 7:13 am 
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Location: Lapland, Finland
17th July 2012

Sprints 2x4 x ca. 15m
Second set from backwards running

Overhead Press
5 x 20kg
3 x 25kg
1 x 32kg

3 x 37kg
3 x 42kg
6 x 47kg

Face-pull
10/8/8

Krocs
28 x 17.5kg

Plank DB rows
10/10/8 x 5kg

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PostPosted: Thu Jul 19, 2012 10:47 am 
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Location: Lapland, Finland
19th July 2012

Deadlift
3 x 50kg
2 x 60kg
1 x 70kg

3 x 98kg
3 x 112kg
6 x 126kg

Hamstring raises
3 x 8

One-armed plank
30s
30s
2 x 10s/ side (40s total)

Not so cool workout. Had to go quite in the evening, which ment that the gym was packed. Two hockey teams, weightlifting team, skiiers...Rush, heat, chaos and sweaty air. Not nice. Decided not to do anything special today, just get good reps in and go home. That's what I did.

My hamstrings are BLOODY WEAK!! The HR were ridiculous. No wonder my lower back is always burning on PC exercises. It's my weak hamstrings that are the main problem at this moment. Will add isolating Hamstring movements to both lower body days and maybe a compound (Step-up, lunge or similar)

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PostPosted: Sat Jul 21, 2012 12:09 pm 
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Location: Lapland, Finland
21st July 2012

Intervals
10 (20/40s)

Bench Press
5 x 20kg
5 x 30kg
3 x 40kg
2 x 45kg

3 x 52.5kg
3 x 60kg
7 x 67.5kg

Pull-ups (overhand)
8 x 1

Superset:
Push-up/Inverted Row
5 x 12 / 3 x 8,7,7

I already rambled about my workout on the general, the focus today was on scaps and the upper back. The intervals are great. The first time a week back was a killer. These last two were not that hard. I mean, they are intense, but not like throw-up-and-pass-out-simultaneously intense. Decided to keep the intervals at ten reps on bench days to have energy for the actual effort as well. Bench was good, 7 reps is the same I did three weeks back.

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PostPosted: Mon Jul 23, 2012 6:13 am 
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Location: Lapland, Finland
23rd July 2012

Broad Jump
3 x 3

Front Squat
5 x 20kg
5 x 50kg
3 x 60kg
1 x 70kg

5 x 77kg
3 x 87kg
4 x 97kg

Glute Bridge
5x12 x 60kg

Superset: Glute Bridge walkout/ Rollout
3 x 5/ 3 x 9

New 4RM is now 97kg. Not bad at all. Going for 100kg next cycle. Hamstring strengthening is in process, as I had these BW glute bridge walkouts inserted with core work. Felt good, couldn't do too many of them.

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PostPosted: Tue Jul 24, 2012 8:29 am 
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Location: Lapland, Finland
24th July 2012

Sprints
2x4 x 15m (1st set starting from facing the side, 2nd facing back)

Overhead Press
5 x 20kg
5 x 25kg
3 x 30kg
1 x 35kg

5 x 39kg
3 x 45kg
3 x 50kg

Face-pull
3 x 10
Filler: RC-work
3 x 8

Kroc-rows
20 x 20kg

Cable lifts
3 x 10

3 was alright. New 3RM. My upper back started to flex a bit too much so I cut it there. Not bad still, my 1RM was 55kg two months ago. Kroc-rows are progressing well. Getting towards bigger weights.

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PostPosted: Thu Jul 26, 2012 4:15 am 
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Location: Lapland, Finland
26th July 2012

Snatch
3/2 x 30kg
2x1 x 40kg

Deadlift
5 x 70kg
3 x 80kg
1 x 90kg

5 x 105kg
3 x 119kg
5 x 133kg

Good Morning
8 x 30kg
8 x 40kg
8 x 50kg

Superset:
Rollout / Hamstring curl w/ bar.
3 x 10 / 3 x 8

New 5RM on the Deadlift. Nice. Got a good fatigue on the hamstrings with the two last exercises. This time my lower back wasn't too much on fire. Great progress with the rollouts as well. I can get pretty low with them now.

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PostPosted: Sat Jul 28, 2012 9:47 am 
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Location: Lapland, Finland
28th July 2012

HIIT
10 minutes (20/40s)

Bench press
5 x 20kg
5 x 30kg
3 x 40kg
1 x 50kg

5 x 56kg
3 x 64kg
4 x 71kg

Pull-up (overhand)
9 x 1

Superset: Push-up/inverted row
5 x 13 / 3 x 8,7,7

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