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
Dub's Journey to Personal Training
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Re: Dub's Journey to Personal Training
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.

Re: Dub's Journey to Personal Training
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.
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
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.
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
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).
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).
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
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
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
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
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.
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
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.
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
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.
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
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
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
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
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.
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
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
Box Front Squat
20/40
8x2 x 65kg
Sumo DL
60/80/100
8x1 x 125kg
RDL
5 x 60kg/70kg/80kg/90kg
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.