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PostPosted: Mon Sep 02, 2013 5:11 am 
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Location: Lapland, Finland
2nd September 2013

Front Squat
20/60/80/90/100
1 x 105kg
1 x 110kg
1 x 115kg
1 x 120kg
0 x 125kg
3 x 60kg
3 x 90kg
3 x 95kg
3 x 100kg
3 x 105kg

SS:
UL Leg curl 5 x 10
Reverse ab rollout 5 x 10

Not happy with the squat today. 120kg just flew up, no problems, could've done a second rep. But I failed on the 125kg. Got down too fast, ran out of force too early and $h1t happened. Maybe I should avoid failure a bit more.

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PostPosted: Tue Sep 03, 2013 2:12 pm 
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Location: Lapland, Finland
3rd September 2013

Bench Press
20/30/40/45/50
5 x 57.5kg
5 x 65kg
10 x 75kg
1 x 80kg
1 x 82.5kg

SS:
Incline DB Bench / Chest-supported DB row
5 x 10 x 20kg

Lateral Delts 20/15/10 x 10kg/4kg/2.5kg
Rear Delts 18/15/10 x 10kg/4kg/2.5kg

I liked this routine. I did very similar one last autum as well. Shut up, lift weight, get out. Simple, short and effective. And a very strong bench too. I think that's an all-time PR. Awesome. 10 reps with near BW.

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PostPosted: Thu Sep 05, 2013 6:31 am 
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Location: Lapland, Finland
5th September 2013

Power Clean
20/40/45/50
3 x 60kg
3 x 65kg
2 x 70kg
3 x 60kg

Good Morning
20/40/50
5 x 60kg
5 x 70kg
5 x 75kg
5 x 80kg
20 x 55kg

Front Squat
5 x 10 x 65kg

Hanging leg raise
15

This workout also goes under an hour, great. Still a pretty beating workout to say the least. There's nothing worst than high-rep squatting. A new PR on GM's too. Good.

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PostPosted: Fri Sep 06, 2013 5:42 am 
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Location: Lapland, Finland
6th September 2013

BB Row
20/40/45
5 x 50kg
5 x 58kg
8 x 65kg
20 x 40kg

SS:
Chin-up 5/4/4/3/3
One-arm DB Shoulder press 5x10 x 15kg

Lateral Delts 25/18/15 x 10kg/4kg/2.5kg
Rear Delts 22/20/15 x 10kg/4kg/2.5kg

Will move the chin-up + shoulder press superset to bench day. I'm not getting too many reps after the rows. After benching my lats are a lot fresher.

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PostPosted: Mon Sep 09, 2013 7:17 am 
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Location: Lapland, Finland
9th September 2013

Front Squat
20/60/80/90/100/105
1 x 110kg
1 x 115kg
1 x 120kg
1 x 125kg
3 x 90/95/100/105kg

SS:
UL Glute Bridge 10 x 20kg, 2x10 x 22.5kg
Rollout 3 x 10

KB Swing 20 x 32kg

Back to my All-time Front Squat PR. Good. Now I need more. Three months to go for 140kg. That's 15kg. I think that if I would now peak and use some creatine loading I could get 130kg. So a lot more to go. Weird soreness on the lower back today. I'll have to be careful with that one.

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PostPosted: Wed Sep 11, 2013 11:19 am 
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Location: Lapland, Finland
11th September 2013

Bench Press
20/30/40/50/55
3 x 60kg
3 x 70kg
5 x 80kg
1 x 82.5kg
1 x 85kg

SS:
Chin-up 5/5/4/4
One-Arm DB Shoulder Press 10/10/10/6 x 17.5kg

Lateral Delts 25/20/20
Rear Delts 20/20/20
x 10kg/4kg/2.5kg

I really like this 531 variation. I feel very strong on the bench at the moment. Hit a solid heavy 5, then two good singles close to old 1RM's.

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PostPosted: Thu Sep 12, 2013 5:21 am 
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Location: Lapland, Finland
12th September 2013

Power Clean (Doubles)
20/40/45/50/55/60/65/70/75
1 + 1 x 80kg
2 x 60kg

Good morning
20/60
3 x 65kg
3 x 70kg
3 x 75kg
3 x 80kg
17 x 60kg

Front Squat
5 x 10 x 70kg

There was a small break between the 80kg reps. I couldn't get it up first, so I tried again in like 10-20s. Low back was still a little sore from the squat workout, so didn't go to the max on GM's. Front Squats went up like nothing tho. Weird

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PostPosted: Sun Sep 15, 2013 5:48 am 
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Location: Lapland, Finland
14th September 2013

BB Row
20/40/45/50
3 x 55kg
3 x 62kg
5 x 70kg
17 x 45kg

SS: Incline DB Bench Press 5 x 10 x 22.5kg
Chest-supported row 10 x 22.5kg, 4x10 x 20kg

SS: Ab rollout 4 x 8
KB Windmill 2 x 8 x 16kg

Lateral Delts 30/20/15 x 10kg/4kg/2.5kg
Rear Delts 20/20/20 x 10kg/4kg/2.5kg

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PostPosted: Mon Sep 16, 2013 8:34 am 
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Location: Lapland, Finland
16th September 2013

Front Squat
20/60/80/90/100/105
1 x 110kg
1 x 115kg
1 x 120kg
0 x 125kg
3 x 60kg/90kg/95kg/100kg/105kg
2x5 x 60kg

SS:
Kettlebell Swing 5 x 10 x 32kg
TGU 5 x 1 x 20kg

I was stupid. For one, I did hill sprints yesterday. And it affected on my squats obviously. Also my form got a bit loose and the weight drifted forward. So a failure hit me once again.

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PostPosted: Wed Sep 18, 2013 9:55 am 
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Location: Lapland, Finland
18th September 2013

Power Clean (singles)
20/40/45/50/55/60/65/70/75/60kg

Good Morning (Singles)
60/65/70/75/80/85/90/95kg
20 x 60kg

Front Squat
5 x 10 x 75kg

Hanging Leg Raise
2 x 15

Final Power Cleans are now done. We'll see how this program has worked out. I plan on alterning heavy and speed deadlifts weekly from now on. Next week it's still speed, then I check my 1RM. The Front Squats are a killer. Heart rate is huuge, it leaves me totally broken.

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PostPosted: Fri Sep 20, 2013 2:39 am 
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Location: Lapland, Finland
19th September 2013

BB Row
5 x 55kg
3 x 65kg
5 x 75kg
15 x 50kg

Incline DB Press
2x10 x 22.5kg
Drop Set: 10/10/10 x 22.5kg/12.5kg/6kg

Kroc Rows
2x10 x 30kg

Push-up + Burbee pyramid
1 to 5

Long-lever plank
1 x 40s

All this in about 25 minutes. Had very limited time, and I can't get to the gym for the rest of the week, so this kind of beat the clock -type of challenge was needed. Fast and furious, get lifts in, get out. Had a good workout overall.

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PostPosted: Tue Sep 24, 2013 1:42 pm 
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Location: Lapland, Finland
24th September 2013

Deadlift
20/60/80/100/120
10 x 1 x 130kg

Front Squat
5x6 x 65kg

2 sets of Dead bugs

Deloading/speed DL's. Will test my deadlift 1RM next week, then it's time to tweak the program to get some more deadlifting in it.

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PostPosted: Wed Sep 25, 2013 9:58 am 
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Location: Lapland, Finland
25th September 2013

Bench Press
20/30
5 x 35kg
5 x 45kg
5 x 52.5kg
1 x 72.5kg

SS:
Chin-up 4 x 3
DB Unilateral Shoulder Press 4 x 6 x 15kg

Upper back work: Band pull-aparts, ITYW, Blackburns

Bodyweight upper back exercises are hard. Or I'm weak. Maybe I should train those more. My lower traps were sore after just a few sets.

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PostPosted: Wed Oct 02, 2013 6:34 am 
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Location: Lapland, Finland
30th September 2013

Box Front Squat
Build to a heavy triple of 110kg

Front Squat
5 x 10 x 75kg

SS:
Nordic 3 x 5
TRX Fallout 3 x 10

2nd October 2013

Bench Press 20/30/40/50
5 x 57.5kg
5 x 67.5kg
8 x 77.5kg
1 x 80kg
1 x 85kg
1 x 87.5kg

SS:
Half-kneeling UL DB shoulder press 8/10/8/8 x 17.5kg
Chin-up 5/5/3/3

Lateral Delts 30/25/25 x 10kg/4kg/2.5kg
YTWI 10 reps each, 6 blackburns

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PostPosted: Fri Oct 04, 2013 12:23 pm 
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Location: Lapland, Finland
4th October 2013

Box Front Squat 20/50
8x2 x 60kg

Deadlift 20/60/80/100/120
1 x 130kg
1 x 140kg
1 x 150kg
1 x 160kg
0 x 170kg
1 x 130kg
1 x 100kg

SS: KB Swing 15/15/20 x 32kg
Long-lever plank 3 x 30s

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