Journal
December
Week 52 - 2008-12-24 - Wednesday
Program: Generic
Duration: 90 min
Body Weight: 92 kg
Total Weights: 15105 kg
1. Squat: 6x100,0kg (50%), 5x120,0kg (60%), 5x140,0kg (70%), 5x160,0kg (80%), 5x160,0kg (80%), 5x160,0kg (80%), 5x160,0kg (80%), 5x160,0kg (80%),
2. Pistols: 2x, 2x, 2x, 2x, 2x, 2x,
3. Benchpress: 6x67,5kg (50%), 5x80,0kg (60%), 5x100,0kg (70%), 5x115,0kg (80%), 5x115,0kg (80%), 5x115,0kg (80%), 5x115,0kg (80%), 5x115,0kg (80%),
4. Benchpress DB: 10x35,0kg (40%), 10x45,0kg (50%), 10x55,0kg (60%), 10x55,0kg (60%), 10x55,0kg (60%), 10x55,0kg (60%), 10x55,0kg (60%), 10x55,0kg (60%),
5. AB Crunches: 10x7,5kg (40%), 10x10,0kg (50%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%),
Comment:
Christmas training! Even Santa was in the house training. The squat was nice and I held up my back all through out the sets even if it went slow. I stepped up the benchpress by raising the weights 7,5 kg due to that I did not do the repetitions with stop. Yankeee did a personal best with a Santa rob on, CRAZY! Olof filmed the lift why it will be available on YouTube soon.
Merry Christmas!
Week 52 - 2008-12-22 - Monday
Program: Generic
Duration: 120 min
Body Weight: 92 kg
Total Weights: 11510 kg
1. Press Behind The Neck: 6x35,0kg (50%), 5x42,5kg (60%), 5x50,0kg (70%), 5x55,0kg (80%), 5x55,0kg (80%), 5x55,0kg (80%), 5x55,0kg (80%), 5x55,0kg (80%),
2. Triceps Frenchpress: 10x20,0kg (40%), 10x25,0kg (50%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%),
3. Deadlift: 6x137,5kg (55%), 4x162,5kg (65%), 3x187,5kg (75%), 3x212,5kg (85%), 3x237,5kg (95%), 3x237,5kg (95%), 3x237,5kg (95%),
4. Chins: 10x, 10x, 10x, 10x, 10x, 10x,
5. Biceps Curls: 10x20,0kg (40%), 10x25,0kg (50%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%), 10x35,0kg (60%), 10x35,0kg (60%), 10x35,0kg (60%),
6. Hiplifts: 10x, 10x, 10x,
Comment:
Today we were many lifters on the podium which was really nice. My training session went good. The only major exercise was the deadlift I think that the series 3x3x237,5 is my personal best. I also did my first 6x10 in chins. I managed due to that I took a couple of minutes extra to rest between the sets. Olof and Peppe trained squat with suits which is always nice to watch. Good job guys!
Week 51 - 2008-12-21 - Sunday
Program: Russian Squat Routine 6 Weeks - Squat & Benchpress
Duration: 120 min
Body Weight: 92 kg
Total Weights: 11712,5 kg
1. Squat: 4x110,0kg (55%), 3x130,0kg (65%), 2x150,0kg (75%), 1x170,0kg (85%), 1x190,0kg (95%), 0x210,0kg (105%), 0x210,0kg (105%),
2. Benchpress: 4x75,0kg (55%), 3x87,5kg (65%), 2x100,0kg (75%), 1x115,0kg (85%), 1x127,5kg (95%), 1x142,5kg (105%),
3. Flys: 10x32,5kg (50%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%),
4. Rowing Broad Grip: 10x47,5kg (40%), 10x60,0kg (50%), 10x72,5kg (60%), 10x72,5kg (60%), 10x72,5kg (60%), 10x72,5kg (60%), 10x72,5kg (60%), 10x72,5kg (60%),
5. AB Crunches: 10x7,5kg (40%), 10x10,0kg (50%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%),
Comment:
Today was the last training session with the Russian Squat Routine in both Benchpress and Squat. The squat felt good all the way up to 210 kg where it became to heavy. I tried the weight two times but I failed the same on both tries. I think if I run the program one more time I will nail 210 kg in narrow stance squat.
The benchpress went up nice, I might have lifted my ass from the bench but I am satisfied any way. Through the hole program I have only done benchpress with stop when I have done the 6x2x80%.
I am satisfied how this program was setup and I will definitely run through it again. I might remove some exercises on the hardest sessions to focus more on squat and benchpress.
Week 51 - 2008-12-17 - Wednesday
Program: Russian Squat Routine 6 Weeks - Squat & Benchpress
Duration: 120 min
Body Weight: 92 kg
Total Weights: 11870 kg
1. Squat: 6x100,0kg (50%), 4x120,0kg (60%), 3x140,0kg (70%), 2x160,0kg (80%), 2x160,0kg (80%), 2x160,0kg (80%), 2x160,0kg (80%), 2x160,0kg (80%), 2x160,0kg (80%),
2. Benchpress: 6x67,5kg (50%), 4x80,0kg (60%), 3x95,0kg (70%), 2x107,5kg (80%), 2x107,5kg (80%), 2x107,5kg (80%), 2x107,5kg (80%), 2x107,5kg (80%), 2x107,5kg (80%),
3. Triceps pushdown: 10x25,0kg (40%), 10x32,5kg (50%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%),
4. Chins: 10x, 10x, 10x, 10x, 7x, 8x,
5. Biceps DB Curl: 10x20,0kg (40%), 10x25,0kg (50%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%),
6. AB Crunches: 10x7,5kg (40%), 10x10,0kg (50%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%),
Comment:
I tried to keep the rest between the sets low which when good. I had 45 seconds rest in squat and benchpress and a bit longer for the other exercises. My knee felt good after a long warm up.
Week 51 - 2008-12-15 - Monday
Program: Russian Squat Routine 6 Weeks - Squat & Benchpress
Duration: 120 min
Body Weight: 92 kg
Total Weights: 10962,5 kg
1. Benchpress Incline: 6x55,0kg (50%), 5x65,0kg (60%), 4x77,5kg (70%), 4x87,5kg (80%), 4x100,0kg (90%), 4x100,0kg (90%), 4x100,0kg (90%), 4x100,0kg (90%),
2. Dips: 6x10,0kg (50%), 5x12,5kg (60%), 4x15,0kg (70%), 4x15,0kg (80%), 4x17,5kg (90%), 4x17,5kg (90%), 4x17,5kg (90%), 4x17,5kg (90%),
3. Deadlift: 6x125,0kg (50%), 5x150,0kg (60%), 4x175,0kg (70%), 4x200,0kg (80%), 4x225,0kg (90%), 4x225,0kg (90%), 4x225,0kg (90%), 4x225,0kg (90%),
4. Row Hanging: 10x, 10x, 10x, 10x, 10x, 10x,
5. Shoulder Lifts Leaning Forward: 10x7,5kg (40%), 10x10,0kg (50%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%), 10x12,5kg (60%),
6. Hiplifts: 10x, 10x, 10x,
Comment:
Bra marklyft idag! Gjorde 4x4x225 kg ganska så lätt. För övrigt gick passet bra.