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PostPosted: Sun Oct 07, 2012 1:04 pm 
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Location: Lapland, Finland
7th October 2012

Med-Ball Throw
3x3 x 2kg

Bench Press
5 x 20kg
5 x 30kg
4 x 40kg
3 x 43kg

5 x 53kg
5 x 62kg
6 x 70kg

BB Row
5 x 20kg
5 x 25kg
5 x 35kg
3 x 40kg

5 x 45kg
5 x 52kg
6 x 60kg

UL Standing cable chest press / UL Cable Row
2 x 10

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PostPosted: Mon Oct 08, 2012 2:06 pm 
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Location: Lapland, Finland
8th October 2012

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

3 x 77kg
3 x 88kg
4 x 100kg

UL Hip Thrust
3x10 x 30kg

New Rep record on the Front Squat

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PostPosted: Wed Oct 10, 2012 9:08 am 
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Location: Lapland, Finland
10th October 2012

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

3 x 40kg
3 x 46kg
3 x 52kg

10 Minutes of Pull-ups:
15 reps

Got the needed reps, the last one was a struggle. There was a sticking point and I got it after some shaking and grunting.
Again improvement on the Pull-ups. A nice 15.

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PostPosted: Fri Oct 12, 2012 11:29 am 
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Location: Lapland, Finland
12th October 2012

Deadlift
5 x 20kg
5 x 60kg
3 x 80kg
2 x 90kg

3 x 107kg
3 x 122kg
4 x 137kg

Reverse Lunge (FS)
4x8 x 40kg

Birthday Deadlifts! Yeah. Was balls to walls as always. The reverse lunges are killers, epsecially when weighted. That 40k is killing my shoulders, core and glutes. I love to hate that exercise.

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PostPosted: Sat Oct 13, 2012 7:00 am 
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Location: Lapland, Finland
13th October 2012

Bench Press
5 x 20kg
5 x 30kg
5 x 40kg
2 x 45kg
3 x 50kg

3 x 57kg
3 x 65kg
4 x 75kg

Row
5 x 20kg
5 x 30kg
5 x 35kg
3 x 40kg
2 x 45kg

3 x 50kg
3 x 55kg
4 x 62.5kg

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PostPosted: Mon Oct 15, 2012 4:35 am 
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Location: Lapland, Finland
15th October 2012

Front Squat
5 x 20kg
5 x 55kg
3 x 65kg
2 x 75kg

5 x 82kg
3 x 93kg
1 x 105kg

UL Hip thrust
8 x BW
5 x 20kg
3x10 x 30kg

Rollout
3 x 9

The work sets on squats were really hard. We are approaching the max capacity very hard. No strength left to get more than one on the last set. My upper body got stuck and collapsed. I was thinking to take this and work it on the next two cycles, supersetting something unilateral and Good mornings. Also I decided to do warm-up sets on accessorial exercises as well. More work in quite the same time.

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PostPosted: Tue Oct 16, 2012 2:39 pm 
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Location: Lapland, Finland
16th October 2012

Overhead Press
5 x 20kg
5 x 30kg
3 x 35kg
2 x 40kg

5 x 43kg
3 x 49kg
1 x 55kg

5 Minutes of Pull-ups
10

Bodysaw plank/Face pull
3 x 10

Not the force to drive PR's today, cut the pull-ups to five minutes as well, just didn't have the strength and recovery to carry on. Still, 10 in 5 minutes is impressive to me.

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PostPosted: Thu Oct 18, 2012 6:30 am 
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Location: Lapland, Finland
18th October 2012

Deadlift
5 x 40kg
5 x 70kg
3 x 90kg
2 x 100kg

5 x 114kg
3 x 130kg
3 x 145kg

Reverse Lunge
5 x 20kg
3x10 x 40kg

I bought myself some Flat-foot shoes (like chuck taylors, only hell of a lot more cheaper). Not sure what the staff liked my barefoot deadlifting and squatting, hence I thought I'll buy the shoes. Cheers to Kenny C, who I'd remember talking against these rubbersoled running shoes and force production.

New 3RM on the Deadlift. Also preparing for the client, I tried some Kettlebell Swing and DL progression and teaching exercises. And some shoulder stability (KB Armbars with rotation). Reverse Lunges are still the killers. My whole body is in a shock after these two exercises alone.

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PostPosted: Fri Oct 19, 2012 7:46 am 
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Location: Lapland, Finland
19th October 2012

Bench Press
5 x 20kg
5 x 30kg
3 x 40kg
2 x 50kg

5 x 62kg
3 x 70kg
3 x 78kg

Row
5 x 20kg
5 x 30kg
5 x 35kg
3 x 40kg
2 x 45kg

5 x 52kg
3 x 60kg
3 x 66kg

Push-up circuit

Kroc-rows
30 x 15kg

New 3RM on the bench. Had a spotter and a lift-off, which makes the job always easier.

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PostPosted: Wed Oct 31, 2012 3:17 pm 
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Location: Lapland, Finland
Last week was a deload week again. The last 531 cycle begins before the 1RM tests, and maybe a huge Macrocycle experiment. Anyway...

29th October 2012

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

5 x 73kg
5 x 84kg
5 x 95kg

Superset:
Good morning
2x8/12 x 40kg
Single-Leg squat
3 x 5 x BW

The superset was a killer. I'm still sore on the hamstrings.

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PostPosted: Wed Oct 31, 2012 3:22 pm 
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Location: Lapland, Finland
30th October 2012

Overhead Press
5 x 20kg
3 x 30kg
2 x 35kg

5 x 39kg
5 x 45kg
4 x 51kg

Pull-ups
12 reps in total

Hard times right now. Huge stress and busy, going fast for the whole day and then coming home to a broken relationship. Gotta look for a new apartment soon too. The workouts are the lifeline and the thing that keeps me going. Zero thoughts are summoned when lifting heavy weights. It's just me and the weights, nothing else. Feels good. No matter if I didn't get the 5 on The OH press.

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PostPosted: Thu Nov 01, 2012 6:42 am 
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Posts: 1141
Location: Lapland, Finland
1st November 2012

Deadlift
5 x 20kg
5 x 50kg
3 x 70kg
2 x 90kg

5 x 100kg
5 x 116kg
6 x 132kg

Barbell Step-up (FS Grip)
3x8 x 40kg

Core Exercises, several sets.

The Deadlifts are my favourite, always. There's something very awesome in grunting that last rep up, feeling slightly ligth-headed after the set. The step-ups are with me on this cycle. Was just thinking I migth change it to a normal back squat bar positioning. The Front Squat grip is awesome to my core and upper body endurance/stability, but I'm not getting the full potential from my legs if I keep using it. We'll see.

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PostPosted: Wed Nov 07, 2012 11:50 am 
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Posts: 1141
Location: Lapland, Finland
7th November 2012

Front Squat
5 x 20kg
5 x 40kg
5 x 45kg
3 x 55kg
2 x 65kg

3 x 78kg
3 x 90kg
5 x 101kg

Step-up
8/8/6 x 50kg

Like I said in the forum, such a strange day. Was sick for over 5 days, still with a lost voice, a cough and a sore troath. But didn't stop my lifting. Did my PR. 5RM of over 100kg. That's huge for me. We'll see if the trend continues tomorrow with overhead presses.
The step-ups were back squat positioned, and were hard as hell. For hitting more PC, the step is quite high, around mid-thigh or a bit higher.

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PostPosted: Sat Nov 10, 2012 5:00 am 
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Joined: Wed Sep 14, 2011 1:40 pm
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Location: Lapland, Finland
8th November 2012

Overhead Press
5 x 20kg
5 x 25kg
5 x 30kg
3 x 35kg
2 x 37kg

3 x 42kg
3 x 48kg
3 x 54kg

Pull-ups
12 reps

Turkish Get-up
3 x 15kg

New 3RM on the overhead Press. Felt good. My pull-ups have gone down a little tho. It's most likely because I have put on 2-4 kg of weight. I weight around 75-78kg now. Also I tried the TGU for the first time. It's hard as hell. The most stress occurs on my shoulders, the weight is hard to keep up.

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PostPosted: Sat Nov 10, 2012 11:19 am 
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Joined: Wed Sep 14, 2011 1:40 pm
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Location: Lapland, Finland
10th November 2012

Deadlift
5 x 20kg
5 x 50kg
3 x 70kg
2 x 95kg

3 x 108kg
3 x 124kg
4 x 140kg

Superset:
Good Morning 3x8 x 50kg
Single-leg squat 6/6/8

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