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PostPosted: Sun Nov 11, 2012 6:27 am 
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Location: Lapland, Finland
11th November 2012

Bench Press
5 x 20kg
5 x 30kg
5 x 40kg
3 x 50kg
2 x 55kg

3 x 60kg
3 x 68kg
6 x 76kg

BB Row
5 x 20kg
5 x 30kg
5 x 40kg
5 x 45kg

3 x 50kg
3 x 58kg
5 x 65kg

Push-up complex
24 reps.

Huge numbers on the bench. Considering that roughly 11 months ago my 1RM was 75kg. And now I can do 6 reps with that? Huuge.

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PostPosted: Mon Nov 12, 2012 9:54 am 
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12th November 2012

Front Squat
5 x 20kg
5 x 50kg
5 x 60kg
3 x 65kg
2 x 70kg

5 x 84kg
3 x 95kg
1 x 107kg

Step-up
3x8 x 50kg

Did well on the squat. Wasn't going for more than one on this one, wanted clean reps without grinding. It went up quite easily. My core has gotten stronger. The step-ups are the worst. I happen to always hate these unilateral exercises. The time under tension is just so unbearable and the exercise is quite heavy as itself.

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PostPosted: Tue Nov 13, 2012 3:04 pm 
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13th November 2012

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

5 x 45kg
3 x 51kg
1 x 57kg

Pull-ups
10 reps.

That's a new 1RM on the Overhead Press. Trying to reah 60kg next month. I think it's very possible.

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PostPosted: Wed Nov 14, 2012 1:14 pm 
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Location: Manchester, UK
14/11/12

Speed Squats
2 x 3 x 60kgs
2 x 3 x 70kgs
2 x 3 x 80kgs

Deadlifts
2 x 5 x 70kgs
2 x 4 x 100kgs
5 x 125kgs
5 x 147.5kgs
10 x 162.5kgs
6 reps pronated, 4 reps mixed grip.

Hip Thrust slightly higher this time
3 x 10 x 70kgs

DB Bulgarian SS
3 x 6 x 22.5kgs(?)

Landmines
3 x 10 x 15kgs

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PostPosted: Thu Nov 15, 2012 8:03 am 
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Go home Phil, you are drunk.

15th November 2012

Deadlift
5 x 65kg
3 x 85kg
2 x 105kg

5 x 116kg
3 x 132kg
3 x 147kg

Superset:
Good Morning 4x8 x 50kg
SL-Squat 2 x 8, 2 x 6

New 3RM on the Deadlifts. Nice. Will most likely go around 155-160kg next month for a 1RM. Also progressing fast on the single leg squats. Can soon add weight. Yesterday I did tons of High pulls, cleans and jerks. It was a weightlifting class so got high volume with low intensity. Craploads of triplets.

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PostPosted: Sat Nov 17, 2012 11:41 am 
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Location: Lapland, Finland
17th November 2012

Bench Press
5 x 20kg
5 x 30kg
5 x 40kg
3 x 50kg
2 x 55kg

5 x 64kg
3 x 72kg
3 x 80kg

BB-Row
5 x 20kg
5 x 40kg
3 x 45kg
2 x 50kg

5 x 54kg
3 x 62kg
3 x 69kg

Complex:
Push-up Variations 2 x 10 reps
Kroc Rows 10/8 x 25kg
Fast Hans plank 2 x 15

I'm always stoked about the bench, but now I really have a reason. I tripled my previous 1RM. The number I struggled with for almost 9 months. Now that's awesome. Got all three with a good form as well. There was a minor speed bump on the third rep but not a big problem. Looking to break atleast 1 x 85kg next month, maybe even more.

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PostPosted: Tue Nov 27, 2012 12:00 pm 
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Location: Lapland, Finland
Had a deload week last week, don't care to report them. But now the hardcore part has started. 1RM testing. Today, was Front Squats

27th November 2012

Front Squat
5 x 50kg
5 x 60kg
3 x 80kg
1 x 100kg
1 x 110kg
1 x 115kg
0 x 120kg

Almost got the 120kg. Died around half way up, not enough force from legs and the midsection. Former PR was 110kg, so a solid 5kg increase, might have gotten 117kg, but I wanted to test the 120kg. Nontheless, great progress.

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PostPosted: Wed Nov 28, 2012 1:39 pm 
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Location: Lapland, Finland
28th November 2012

Overhead Press
5 x 20kg
5 x 30kg
5 x 40kg
3 x 45kg
1 x 50kg
1 x 55kg
1 x 60kg
0 x 62kg

Overhand Pull-ups
1 x 6

Two great PR's today. Went even better than I expected. The 60kg wasn't too much of a struggle, 62 died halfway again. Still, 65kg is the next goal. Bodyweigth Overhead Press is getting closer. The Pull-ups were bloody awesome as well. 6 reps, even tho my bodyweight has gotten up a couple of kg's.

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PostPosted: Fri Nov 30, 2012 10:23 am 
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Location: Lapland, Finland
30th November 2012

Bench Press
5 x 20kg
5 x 30kg
5 x 40kg
4 x 60kg
1 x 70kg
1 x 80kg
2 x 0 x 85kg

Curses. Didn't get the 85kg. 80kg went up like nothing, so I thought 5kg more wouldn't be bad. Well, it was. Next week I'm taking the 82.5kg home so I get some improvement. Annoying.

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PostPosted: Sat Dec 01, 2012 7:40 am 
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Location: Lapland, Finland
1st December 2012

Deadlift
4 x 70kg
2 x 110kg
2x1 x 130kg
1 x 140kg
1 x 150kg
1 x 155kg
0 x 157kg

Chin-ups
4/3/2/3/2/1 (15)

Yeah. Nice 5kg PR right there. That was the goal. Couldn't get the 157kg up anymore, but that's cool. I'll get it next time. Next goal is 160kg, then up to 175kg. Also banging chin-ups like they are nothing. Feels good.

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PostPosted: Tue Dec 04, 2012 9:58 am 
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Location: Lapland, Finland
3rd December 2012

Back Squat
5 x 20kg, 60kg
4 x 80kg
2 x 100kg
3x1 x 120kg
2x1 x 125kg

Deadlift
4 x 70kg
2 x 90kg
8x1 x 110kg

Ab rollout
2 sets

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PostPosted: Tue Dec 04, 2012 10:02 am 
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Location: Lapland, Finland
4th December 2012

Bench Press
5 x 20kg
5 x 30kg
5 x 40kg
3 x 50kg
2 x 60kg
1 x 70kg
1 x 80kg
1 x 82.5kg

Pull-ups
1/2/3/2/3 = 11 reps

This is just ridiculous. 82.5kg went up like nothing. Could've maybe done a second rep. And yet I didn't get the 85kg last week. Geez. Well atleast I got that monkey out of my back. I'll so smoke that 85kg next time.

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PostPosted: Thu Dec 06, 2012 7:32 am 
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Location: Lapland, Finland
6th December 2012

Deadlift
5 x 50kg
3 x 80kg
2 x 110kg

3/2/2 x 145kg

Leg Press
5 x 40kg
5 x 80kg
10 x 120kg
10 x 140kg
Drop Set:
15 x 140kg
5 x 120kg
5 x 80kg
10 x 40kg

Chin-ups
6/5/4/3 = 18 reps

I'm thrashed. I'm going to add some serious leg torment on my program (just to beat Robert S.) in the near future, and today was the first time I really tried drop setting the leg press. It was awful. My legs were so dead after that, it was very hard to walk. Can't wait for the DOMS. Also, great progress on the chin-ups.

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PostPosted: Sun Dec 09, 2012 6:39 am 
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Location: Lapland, Finland
8th December 2012

Overhead Press
5 x 20kg
5 x 30kg
3 x 35kg
2 x 40kg
5/4/3 x 50kg

Incline DB press
10 x 15kg
2x10 x 20kg
20 rep set x 20kg (10RM).

Kroc-rows
20 x 25kg

The incline press was another new finisher I'm going to implement on my program. It's a very long cluster set. Using my roughly 10RM, I do 20 reps. After the 10 first reps, I start to use rests of 10-20 seconds and do as much as I can after rest. At first I could do something like 2-3 reps, but then eventually one rep. It was a good blast on the shoulders and tirceps. Will do this on other exercises as well.

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PostPosted: Mon Dec 10, 2012 9:20 am 
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Location: Lapland, Finland
10th December 2012

Front Squat
5 x 20, 40kg
3 x 60kg
3 x 80kg
3 x 90kg
3 x 100kg
3 x 105kg

Snatch-grip DL
2x5 x 90kg

DB Step-up / DB Windmill
3x6 x 12.5kg / 3x8 x 6kg

That is a new 3RM on the Front Squat. Also tried snatch-grip DL's after a while, they are still hard as hell. So was the superset of core and unilateral leg work.

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