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PostPosted: Tue Oct 08, 2013 5:10 am 
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6th October 2013

BB Row 20/40/50
5 x 52.5kg
5 x 60kg
7 x 68kg
15 x 50kg

SS: DB Bench Press 5x10 x 22.5kg
DB UL Row 5 x 10 x 22.5kg

Lateral raises 25/20/15 x 10kg/4kg/2.5kg

Band pull-aparts 60 reps total
ITYW 10 reps each
Blackburns 10 reps

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PostPosted: Tue Oct 08, 2013 5:16 am 
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Location: Lapland, Finland
8th October 2013

Box Front Squat
20/40/60/80
3 x 90kg
3 x 95kg
2x3 x 100kg

Front Squat
5x10 x 80kg + Cluster set of 3 reps after the last set

SS:
Nordic 3x5
Inch Worm variatioins 3 sets

Nothing is worse than high rep squatting. 50 total reps in 5 sets with 60-100s rest between sets. Somehow I love the feeling, but it's always a huge battle.

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PostPosted: Thu Oct 10, 2013 8:00 am 
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Location: Lapland, Finland
10th October 2013

Bench Press
20/30/40/50/55
3 x 62kg
3 x 72kg
7 x 80kg
1 x 85kg
1 x 87.5kg

SS:
½-Kneeling UL DB Shoulder press 3 x 10/8 x 17.5kg
Chin-up 6/5/4/3

Lateral Delts 35/35/15 x 10kg/4kg/2.5kg

Band pull-aparts 60 reps
ITYW 10 reps each
BB's 10 reps

New PR with the 80kg! Beats my former record of 5 reps easily.

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PostPosted: Sat Oct 12, 2013 9:38 am 
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Location: Lapland, Finland
12th October 2013

Box Front Squat
20/50
8 x 2 x 65kg

Sumo DL
60/90
7 x 1 x 120kg

Deficit RDL (2/3 ROM)
8 x 60/70/80/85/90/95/100kg

SS: KB Reverse Lunge 3x10 x 16kg
3-month reaches 3 x 10

Dynamic Day today. Explosive squatting and deadlifting. Decided to rotate different DL variatioins, always keeping the same variation for two DE -days and two ME days. The KB Lunges were done with one KB with clean grip on the ipsilateral side (or something).

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PostPosted: Mon Oct 14, 2013 11:32 am 
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Location: Lapland, Finland
13th October 2013

BB Row
20/40/45/50
3 x 55kg
3 x 65kg
7 x 72kg
17 x 50kg

SS:
DB Bench Press 3x10 x 25kg
DB UL Row 3x10 x 25kg

ITYW - 10 reps each
BB's 10 reps

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PostPosted: Tue Oct 15, 2013 11:32 am 
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Location: Lapland, Finland
15th October 2013

Box Front Squat
20/40/60/
5 x 80kg
5 x 90kg
5 x 95kg
3 x 100kg
2 x 105kg

Front Squat
4 x 10 / 6 / 4 x 85kg

3 Month PNF
3 x 10

The so-called box is very low. Only around 27cm. So it's way deeper than parallel. Did not go to failure, left it on a heavy double. Want to stay out of failing until december. This time the Front squats got me. I did the 50 reps necessary, but not in 5x10. Still didn't go to failure. That's just awful, I dread it. The last exercise is from Mike Robertson, a very simple but when done right, a killer core exercise.

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PostPosted: Fri Oct 18, 2013 6:27 am 
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Location: Lapland, Finland
17th October 2013

Bench Press
20/60 (several sets)
5 x 67.5kg
3 x 75kg
3 x 85kg
1 x 87.5kg

SS:
Chin-up 3x5/4+1
UL ½-Kneeling DB Shoulder press 3 x 10/8+2 x 17.5kg

Lateral Delts
40/20/20 x 10kg/4kg/2.5kg

BPA 65 reps
ITYW 15 reps

New 3RM! Bench is progressing, altough slowly. My goal is to break 100kg before june.

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PostPosted: Fri Oct 18, 2013 6:29 am 
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Location: Lapland, Finland
18th October 2013

Box Front Squat
8x2 x 65kg

Sumo Deadlift (triples)
100/110/120/130/135/140/145kg

RDL
8 x 60/80/85/90/95kg

Had to cut the workout short, worked only to a relatively heavy triple on DL and only did the RDL's as my accesory. Had a rush. No matter, still got some main lifts in. Good to know my Sumo has improved from earlier this year. I'd remember my 1RM was around 150kg the last time.

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PostPosted: Mon Oct 21, 2013 1:25 am 
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Posts: 1115
Location: Lapland, Finland
20th October 2013

BB Row
20/40/45/50
5 x 60kg
3 x 67kg
4 x 75kg
20 x 50kg

SS:
DB Bench Press
DB UL Row
5 x 10 x 25kg

Lateral raises 40/30/15 x 10kg/4kg/2.5kg

ITYW 15 reps each
3-month pullover

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PostPosted: Wed Oct 23, 2013 5:28 am 
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Joined: Wed Sep 14, 2011 1:40 pm
Posts: 1115
Location: Lapland, Finland
21st October 2013

Box Front Squat
triples to 80kg
singles to 100kg

Front Squat
5x6 x 75kg

Deadlift
3x3 x 60kg

Pull-up
3x3

23rd October 2013

Bench Press
5 x 35kg
5 x 45kg
5 x 60kg
1 x 70kg
1 x 80kg
1 x 85kg
1 x 90kg

Chin-up
4 x 3

Dips
5/3

Face-pull 2 x 10
Band Pull-apart 35 reps.

I'm having a deload week. Or something. The bench felt so light today I decided to build a heavy single, meeting my old PR of 90kg. The weigth wasn't impossibly heavy, my butt rose for only a cm or two from the bench. I did this single with a way different bench I'm used to use (this was harder, wider and flatter) so I'm very confident I'll break my goal of 95kg in December.

I've been a lousy writer in this forum lately. Mainly due to my life being so hectic and interesting. I'm now the CEO and Co-owner of UniFit Oy, and am the physical preparedness coach for ice hockey goalies and floorball women, also soon when all goes well I'll also be coaching football women. All these athletes are around II-I division, and there are few goalies that are very close to a national team. And then there's my school, I'll be writing my thesis and making an e-book on the strengthening and prehabbing/maintenancing the hips and core for hockey goalies.

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PostPosted: Fri Oct 25, 2013 8:23 am 
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Joined: Wed Sep 14, 2011 1:40 pm
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Location: Lapland, Finland
25th October 2013

Box Front Squat
20/40
8x2 x 65kg

Sumo DL
60/80/100
8x1 x 125kg

RDL
5 x 60kg/70kg/80kg/90kg

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