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PostPosted: Mon Mar 18, 2013 9:51 am 
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Location: Lapland, Finland
18th March 2013
Workout A:

Drop Jumps
4x3

Deadlift
8x1 x 120kg

Push Press
5x3 x 50kg

Workout B (5 hours later):
Front Squat
20/60/80
5 x 90kg
5 x 100kg
5 x 105kg
5 x 108kg

UL Hip thrust
2x8 x 15kg
2x12 x 10kg

Messing around on the Pallof Press
2 sets

I'm alive. Beaten, but alive. Not complaining tho. Felt good coming into the second workout. I think my power levels were a bit hurt, but I still managed to squat a new 5RM. 1kg difference. This was a matter of will and fv(k NEED. I needed a PR today. So I pushed through it. Now to eat like hell. I'll get my body composition measures at wednesday.

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PostPosted: Wed Mar 20, 2013 1:38 pm 
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Location: Lapland, Finland
20th March 2013

DB Bench Press
12.5/15/20/22.5kg
5 x 30kg
5 x 32.5kg
15 x 20kg

Landmine Row
5 x 15kg
10 x 15kg
15 x 10kg
5 x 20kg
10 x 15kg
15 x 10kg

Push-up w/bottom rotation
3 x 10

Getting to 5RM with the heaviest DB's in our gym soon! Awesome. Feeling strong. Tried Wave loading on rows, felt pretty good.

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PostPosted: Fri Mar 22, 2013 2:47 pm 
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Location: Lapland, Finland
22nd March 2013
AM Workout:

Drop Jump
4x3

Front Squat
20/40/60
6x2 x 80kg

Pull-ups
7x1

PM Workout:

Snatch-grip DL
40/60/80
4 x 100kg
4 x 110kg
4 x 120kg

Overhead Split Squat
2x8 x 30kg

SS: Single-leg Squat / Long Lever Plank Shoulder Taps
3x5 x 20kg / 3 x 10

I had some maltodextrin/protein mix with me during the second workout, it helped a lot. Feeling quite fresh actually. SG DL's are poison to my grip, causes lots of pain and struggling. Awesome.

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PostPosted: Sun Mar 24, 2013 10:12 am 
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Location: Lapland, Finland
24th March 2013

40 minutes of cross-country skiing.

Neutral Pull-ups
4x3

Overhead Press
20/30/35
5 x 40kg
5 x 45kg
5 x 50kg

Superset:
DB Chest-supported Row 10 x 17.5kg, 3x10 x 20kg
DB Floor Press 10 x 20kg, 3x10 x 25kg

First week of this cycle is in, three to go. Next up is 5-3RM. The 50kg in Overhead Press felt ligth, could've done 1 or 2 more.

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PostPosted: Mon Mar 25, 2013 11:29 am 
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Posts: 1141
Location: Lapland, Finland
25th March 2013
AM Workout:

Drop Jump
4x3

Deadlift
8x1 x 120kg

Push Press
5x2 x 55kg

PM Workout:

Front Squat 20/50/60/90
5 x 100kg
5 x 105kg
3 x 110kg
3 x 112kg
3 x 115kg
15 x 60kg

DB UL Hip thrust
8 x 17.5kg
12 x 12.5kg
8 x 17.5kg
12 x 12.5kg

Rollouts
3 sets

Huge numbers on the second workout. Getting strong, but this kind of routine is very much mental work and focus as well. Getting great mindset on those heavier sets, it really helps me through. The drop jumps were done higher than last time. Also had 3 hours of alpine skiing between workouts, so I'd say my day is done.

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PostPosted: Wed Mar 27, 2013 12:44 pm 
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Location: Lapland, Finland
27th March 2013

DB Bench
12.5/17.5/23.5kg
5 x 27.5kg
5 x 30kg
5 x 32.5kg
2 x 35kg (right side failed)
17 x 22.5kg

Kroc Rows
8 x 30kg
12 x 27.5kg
15 x 25kg
8 x 30kg
10 x 27.5kg
10 x 25kg

Simple as that. For some weird reason my right arm just goes to a deadstop-zero power out of nowhere. I mean, 5 reps with 32.5, but the second was mere to impossible with 35kg? It just stops working. Wave-loading on Krocs. Feels good to mess around with the volume.

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PostPosted: Fri Mar 29, 2013 10:47 am 
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Location: Lapland, Finland
29th March 2013
AM Workout:

Drop Jump
4x3

Front Squat
8x2 x 75kg

Pull-up
8x2

PM Workout:

Snatch-Grip DL
50/70
4 x 100kg
4 x 110kg
4 x 114kg
3 x 120kg
3 x 130kg
3 x 140kg

SS:
Single-leg squat (FS grip) 3x5 x 25kg
Long Lever Plank Shoulder Taps 3 x10

Felt unstoppable today! The Hook grip really holds anything if you figth through the pain. I've never pulled that heavy on SG DL's as I did on the last four sets. Each one was a PR, and I felt strong(er) as hell. No fatique what so ever. Had a huge carbo-loading between workouts and had my usual peri-workout drink on the second bout. Felt fresh, strong and full of energy. There is no overtraining, just under-recovering. Also, supercompensation isn't what it seems.

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PostPosted: Sun Mar 31, 2013 9:33 am 
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Location: Lapland, Finland
31st March 2013

Chin-up
4/4/3
Lat-pulldown 20 x 30kg

Overhead Press
20/30/40/45
5 x 47kg
5 x 50kg
5 x 52kg
3 x 55kg
10 x 32kg

Superset:
Half-kneeling LM press: 10/10/8 x 10kg
Landmine Rows: 6 x 20kg, 10 x 15kg, 15 x 10kg

Superset:
Leaning DB Lateral Raise 2x12 x 7kg
Face-pulls 2 x 12

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PostPosted: Mon Apr 01, 2013 10:52 am 
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Location: Lapland, Finland
1st April 2013
AM:

Drop Jump
4x3

Sumo DL
8x1 x 100kg

Med ball lateral throw
3x3

PM:

Front Squat
20/50/70/92
5 x 102kg
5 x 107kg
3 x 112kg
3 x 115kg
10 x 60kg

UL Glute Bridge
8/10/10 x 20kg

Rollout
3 sets

Didn't have PR in me today. I'm always more worn out in this workout rumble than the second one. Maybe it's the Deadlifts on the morning that tax so much. Nevertheless, good workouts. After the second bout I got some contrast water therapy. 20-50s on cold water (7-9 celcius), then 3 minutes on warm water (37C). Repeat three times. We'll see how that helps, right now feeling is a bit odd, but relaxed.

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PostPosted: Wed Apr 03, 2013 10:37 am 
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Location: Lapland, Finland
3rd April 2013

Close-grip Bench Press
20/30/40/50
5 x 65kg
5 x 70kg
3 x 72.5kg
3 x 77.5kg
20 x 45kg

Chin-ups
20 total

Kroc-rows
15 x 27.5kg

50 Restless Push-ups
3min 27s

Could have done more on Close-grip, but didn't have a lift-off, so It would have killed my elbows and form, plus be dangerous. Adding volume to my chin-ups. I'm tired of sucking at them. Doing roughly 100 chins a week from now on. The count now is 30. Doing 10 tomorrow, 10 the next day, and total of 40 on the weekend. The next week it'll be 100.

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PostPosted: Fri Apr 05, 2013 10:45 am 
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Location: Lapland, Finland
5th April 2013
AM Workout:

Drop Jump
4x3

Back Squat
8x2 x 100kg

Chin-up
5 x 2

PM Workout: (7 hours in between)

Deficit Deadlift
20/60/80/115
4 x 130kg
4 x 140kg
3 x 145kg
3 x 150kg

KB Step-up
3x10 x 24kg

SS:
KB Windmill 3x8 x 12kg
Chin-up 3/3/2/2

Huge PR on the Deficit DL. 155kg was my regular DL 1RM four months ago. And I think I could even get 155kg as a 3RM. We'll see that next week. Had a contrast water therapy again, we'll see how it feels.

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PostPosted: Sun Apr 07, 2013 9:36 am 
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Location: Lapland, Finland
7th April 2013

Chin-up
10 (5/3/2)

Overhead Press
20/30/40
5 x 47kg
5 x 52kg
3 x 55kg
3 x 52kg
13 x 32kg

SS:
½-Kneeling Landmine Press 10/12/19r (15l) x 10kg
Chin-up 10 reps (4/3/3)

SS:
Kroc-row 15/10 x 27.5kg
6-ways 2x6 x 4kg

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PostPosted: Mon Apr 08, 2013 11:01 am 
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Posts: 1141
Location: Lapland, Finland
8th April 2013
AM Workout:

Drop Jump
4x3

Sumo DL
8x1 x 100kg

SS:
Plyo Push-up
Chin-up
5x2

PM Workout:

Front Squat
20/50/70/100
3 x 110kg
3 x 115kg
3 x 117kg

UL Hip thrust (Feet elevated)
10/12/12 x 20kg

SS:
Chin-up
4/2/2/2
Long-lever plank
3 sets

Last week of this cycle. Things are getting rough. 3RM week. And I NAILED that Front squat. This is the heaviest I have ever squatted, even for one rep. Great. Long-lever planks are awful, totally destroy my core. Can't hold it no more than 30-60s

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PostPosted: Wed Apr 10, 2013 1:04 pm 
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Location: Lapland, Finland
10th April 2013

Close-grip BP
20/30/50/60
3 x 70kg
3 x 77.5kg
3 x 80kg
20 x 45kg

Neutral grip pull-up
20
(Back off 20 reps with neutral grip pull-down)

Alternating Incline DB Bench Press
10 x 15kg
10 x 18kg
Cluster set: 10 (9) x 18kg

Dead-stop Kroc rows
15 x 31kg

Had to work out at the other gym of my school today. The commercial one. Wasn't so bad, the bench was suited for closer grip, and there were great neutral grip pull-up bars and pulldown equipment. And Mirrors everywhere! I'm not used to looking at myself with every exercise. My main gym has 0 mirrors. Nevertheless, a new 3RM on close grip bench. 80kg is nothing but peanuts these days.

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PostPosted: Fri Apr 12, 2013 10:42 am 
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Posts: 1141
Location: Lapland, Finland
12th April 2013
AM Workout:

Drop Jump
4x4

Narrow Front Squat
10x2 x 70kg

Chin-up
10

PM Workout:

Deficit Deadlift
20/60/100/120
3 x 140kg
3 x 145kg
3 x 150kg
3 x 152kg

DB Bulgarians
10 x 10kg
10 x 12.5kg
10 x 15kg
11/9 x 15kg (Left/rigth)

SS:
Chin-up 10 (3x3/1)
Long lever plank 30s/40s/50s

The last double workout is now done. Ended with a new 3RM on the deficit. Very close to my old DL 1RM from december. Bulgarians are one of my most hated exercises. In a good way of course. The core work and additional chin-ups finished the deal. I really like the Contrast water therapy as a recovery method, will definitely use more.

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