Journal
January
Week 5 - 2009-01-31 - Saturday
Program: Generic
Duration: 4:00 h
Body Weight: 92,5 kg
Total Weights: 8100 kg
1. Squat: 5x60,0kg, 4x80,0kg, 4x100,0kg, 3x120,0kg, 3x140,0kg, 2x160,0kg, 1x170,0kg, 1x170,0kg,
2. Squat (Suite): 3x180,0kg, 3x200,0kg, 2x210,0kg, 1x220,0kg, 1x230,0kg, 0x250,0kg,
3. Benchpress: 4x40,0kg, 4x60,0kg, 4x80,0kg, 2x100,0kg, 1x110,0kg,
4. Benchpress (Shirt): 3x130,0kg, 1x140,0kg, 0x147,5kg, 0x147,5kg, 0x147,5kg,
5. Deadlift: 3x70,0kg, 3x120,0kg, 3x160,0kg, 2x200,0kg, 2x200,0kg, 0x220,0kg, 1x220,0kg,
Comment:
Competition day at STK together with Södertälje AK
This was the worst result in a competition I have done. The competition got of to a terrible start when my left knee wrap rolled out so I had to re do it. Due to the redo I missed my first squat lift with a couple of seconds. My second attempt was easy but t I was very pissed of. My last attempted I raised to 250 kg which I did pretty easy but got a 2 red flags from two of the judges. Very sad.
The benchpress was a catastrophe. First I wormed up to quick so I had to wait 20 minutes until it was my turn. My first attempt I had to wait down at the chest a very long time at least 2 seconds until I got a up signal, very annoying. My second attempt I got two red flags for uneven press way. My last attempt I got 2 red flags for moving and lifting my head. After this I was very angry and decided to do a simple deadlift and the quit.
My first deadlift I was a bit to fast to set down the weight why I got three red flags. My second attempt I took about 5 seconds to lower the weight.
Summary of this competition is that I need to try and have my last lift in each exercise a bit closer to the competition list so I do not get cold. I need to prepare a bit earlier for each list. My weight choices was still good but my the execution was very poor. I need to bring better warm up clothes so I do not get cold in between the lifts. I need to buy a new benchpress shirt to see if I can get more out of another shirt. Next competition will be in May which is a long time a way.
Week 5 - 2009-01-28 - Wednesday
Program: Generic
Duration: 2:00 h
Body Weight: 92,5 kg
Total Weights: 4387,5 kg
1. Benchpress: 6x67,5kg (60%), 3x80,0kg (70%), 3x100,0kg (75%), 1x120,0kg (88%),
2. Benchpress (Shirt): 3x130,0kg, 1x140,0kg, 1x147,5kg,
3. Deadlift: 4x137,5kg (50%), 3x165,0kg (60%), 2x200,0kg (75%), 2x200,0kg (75%), 2x200,0kg (75%), 2x200,0kg (75%),
Comment:
Last session before the competition on Saturday. I benchpressed 147,5 easy which will be my start weight on Saturday.
Week 5 - 2009-01-26 - Monday
Program: Generic
Duration: 2:20 h
Body Weight: 93,2 kg
Total Weights: 5532,5 kg
1. Squat: 5x100,0kg (50%), 4x120,0kg (60%), 3x140,0kg (70%), 2x160,0kg (80%), 1x170,0kg (85%), 1x180,0kg (90%),
2. Squat (Suite): 3x180,0kg, 2x205,0kg, 1x220,0kg, 2x225,0kg, 1x240,0kg,
3. Benchpress: 5x60,0kg (55%), 3x80,0kg (60%), 3x87,5kg (65%), 2x100,0kg (75%), 2x100,0kg (75%), 2x100,0kg (75%), 2x100,0kg (75%),
4. AB Crunches: 20x, 20x, 20x,
Comment:
Squatting is nice. After a good warm up I squeezed in the suite. All repetitions on 220 and 225 was easy. On the last lift the Monster wrapped my knees. It felt very hard but I could still squat. If get more speed in the lift I will be able to
squat a lot more. Next session on Wednesday.
Week 4 - 2009-01-25 - Sunday
Program: Generic
Duration: 1:50 h
Body Weight: 93,2 kg
Total Weights: 5396,5 kg
1. Benchpress: 3x67,5kg (50%), 3x80,0kg (60%), 3x95,0kg (70%), 3x95,0kg (70%), 2x107,5kg (80%), 2x115,0kg (90%),
2. Benchpress (Shirt): 2x140,0kg, 1x150,0kg, 1x155,0kg, 0x160,0kg,
3. Deadlift: 5x140,0kg (50%), 3x170,0kg (60%), 2x192,0kg (70%), 2x220,0kg (80%), 2x220,0kg (80%), 2x220,0kg (80%), 2x220,0kg,
4. AB Crunches: 10x, 10x, 10x,
Comment:
Today's session was a signal that my benchpress is ok. I came down to the chest with 150 and 155 kg but we pulled down the shirt more for the 160 kg lift. This caused the neckline to come down on the chest and I did not touch the
chest with the weight. Now I know that I will start lifting with the shirt up and for the last lift I will pull it down some more. The deadlift felt ok but I do not have any weight feeling after my sickness. Squat tomorrow.
Week 4 - 2009-01-23 - Friday
Program: Generic
Duration: 1:00 h
Body Weight: 93,2 kg
Total Weights: 3217,5 kg
1. Squat: 3x100,0kg (50%), 3x120,0kg (60%), 3x140,0kg (70%), 3x140,0kg (70%), 3x140,0kg (70%),
2. Benchpress: 3x67,5kg (50%), 3x80,0kg (60%), 3x95,0kg (70%), 3x95,0kg (70%), 3x95,0kg (70%),
Comment:
at all. I tried to train today but I still have a cough that is bothering me. I had my bench shirt with me but it did not feel good why I went home
rather quickly. I will train on Sunday again. Due to my sickness my competition program was ruined. I will try to train on feeling until the competition on Saturday. I do not have any expectations at all why I will do 3 easy lifts.
Week 3 - 2009-01-14 - Wednesday
Program: Sheiko 5 Weeks Competition Program
Duration: 2:45 h
Body Weight: 94,9 kg
Total Weights: 12037,5 kg
1. Squat: 3x100,0kg (50%), 3x120,0kg (60%), 3x140,0kg (70%), 3x140,0kg (70%), 2x160,0kg (80%), 2x160,0kg (80%), 1x170,0kg (85%), 1x170,0kg (85%), 1x180,0kg (90%), 1x190,0kg (95%),
2. Squat (Suite): 3x160,0kg, 3x180,0kg, 1x200,0kg, 1x220,0kg, 1x240,0kg,
3. Benchpress: 3x67,5kg (50%), 3x80,0kg (60%), 3x95,0kg (70%), 3x95,0kg (70%), 2x107,5kg (80%), 2x107,5kg (80%), 2x107,5kg (80%), 2x107,5kg (80%), 2x107,5kg (80%),
4. Triceps Pushdown: 10x20,0kg, 10x30,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg,
5. Squat: 3x110,0kg (55%), 3x130,0kg (65%), 3x150,0kg (75%), 3x150,0kg (75%), 3x150,0kg (75%), 3x150,0kg (75%),
Comment:
Major squat day today. First normal squat then squat with suite and after benchpress and triceps I finished of with squat. Squat with suite on 200 kg was easy. On 220 kg I got a jackpot did not feel anything the weight just flew up. The
squat on 240 kg was heavy due to that the knee wraps was to tight so I had a hard time getting any bounce in the bottom position. I will squat more next week with suite. I skipped goodmornings today because of all the squatting.
Week 3 - 2009-01-13 - Tuesday
Program: Sheiko 5 Weeks Competition Program
Duration: 0:25 h
Body Weight: 94,9 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:22:35 h, (04:48 min/km)
Comment:
Good weather conditions today. 4 degrees but a bit muddy in the trail. I started in a good tempo but slowed down 2/3s in the trail. The last 600 meters I tried to run fast. I felt that I have a more to give.
Week 3 - 2009-01-12 - Monday
Program: Sheiko 5 Weeks Competition Program
Duration: 2:10 h
Body Weight: 94,9 kg
Total Weights: 11722,1 kg
1. Benchpress: 6x67,5kg (50%), 4x80,0kg (60%), 3x95,0kg (70%), 3x107,5kg (80%),
2. Benchpress (Shirt): 3x120,0kg, 3x140,0kg, 3x150,0kg, 3x152,5kg, 2x157,3kg, 2x160,0kg, 0x170,0kg,
3. Flys: 8x25,0kg (40%), 8x32,5kg (50%), 8x40,0kg (60%), 8x40,0kg (60%), 8x40,0kg (60%), 8x40,0kg (60%),
4. Deadlift: 3x137,5kg (50%), 3x165,0kg (60%), 2x192,5kg (70%), 2x192,5kg (70%), 2x220,0kg (80%), 2x220,0kg (80%), 2x220,0kg (80%), 2x220,0kg (80%), 2x220,0kg (80%),
5. AB Crunches: 10x, 10x, 10x,
6. Biceps Curls: 10x22,5kg (40%), 10x27,5kg (50%), 10x32,5kg (60%), 10x32,5kg (60%), 10x32,5kg (60%), 10x32,5kg (60%), 10x32,5kg (60%), 10x32,5kg (60%),
Comment:
Today I tried on a new benchpress shirt most because I did not want to benchpress with the Rage X shirt. The new benchpress shirt which is a Metal Viking Bencher I had got from Mr. Loefstroem. It had been borrowed to different kind
of people and was very loose and worn. But as soon as I tried it on I felt that it was a great fit. It did not have much anticipation but it worked great! I did not touch the chest once but I was only 1 cm from as best. I will definitely
benchpress with it again, perhaps on Sunday. All other exercises was easy including deadlift.
Week 2 - 2009-01-11 - Sunday
Program: Sheiko 5 Weeks Competition Program
Duration: 2:30 h
Body Weight: 94,9 kg
Total Weights: 13392,5 kg
1. Benchpress: 3x67,5kg (50%), 3x80,0kg (60%), 3x95,0kg (70%), 3x95,0kg (70%), 2x107,5kg (80%), 2x107,5kg (80%), 1x115,0kg (85%), 1x115,0kg (85%), 1x122,5kg (90%)
2. Squat: 6x100,0kg (50%), 4x120,0kg (60%), 3x140,0kg (70%),
3. Squat (Suite): 3x130,0kg (50%), 3x155,0kg (60%), 3x182,5kg (70%), 3x182,5kg (70%), 2x207,5kg (80%), 2x207,5kg (80%), 2x207,5kg (80%), 2x207,5kg (80%), 2x207,5kg (80%),
4. Benchpress: 3x75,0kg (55%), 3x87,5kg (65%), 2x100,0kg (75%), 2x100,0kg (75%), 2x100,0kg (75%), 2x100,0kg (75%),
5. Benchpress DB: 8x45,0kg (50%), 8x55,0kg (60%), 8x55,0kg (60%), 8x55,0kg (60%), 8x55,0kg (60%),
6. Rowing Broad Grip: 5x60,0kg (50%), 5x72,5kg (60%), 5x85,0kg (70%), 5x85,0kg (70%), 5x85,0kg (70%), 5x85,0kg (70%), 5x85,0kg (70%),
Comment:
Today was the first squat training with suite since November. I had borrowed Peppe's squat suite to stretch it. This was very good because I weigh a bit to much right now why I do not want to stretch my own suite to much. If I would it
will be to big when it is time for competition. My benchpress was really good today. The bar felt light in my hands and it went up easy.
Week 2 - 2009-01-09 - Friday
Program: Sheiko 5 Weeks Competition Program
Duration: 1:50 h
Body Weight: 94,9 kg
Total Weights: 9677,5 kg
1. Benchpress: 3x75,0kg (55%), 3x87,5kg (65%), 3x100,0kg (75%), 3x100,0kg (75%), 3x100,0kg (75%), 3x100,0kg (75%), 3x100,0kg (75%),
2. Dips: 4x10,0kg (50%), 4x12,5kg (60%), 4x15,0kg (70%), 4x15,0kg (80%), 4x15,0kg (80%), 4x15,0kg (80%), 4x15,0kg (80%), 4x15,0kg (80%),
3. Deadlift: 3x137,5kg (50%), 3x165,0kg (60%), 3x192,5kg (70%), 3x192,5kg (70%), 2x220,0kg (80%), 2x220,0kg (80%), 2x220,0kg (80%), 2x220,0kg (80%), 2x220,0kg (80%), 2x220,0kg (80%),
4. Goodmornings Sitting: 5x55,0kg (50%), 5x65,0kg (60%), 5x77,5kg (70%), 5x77,5kg (70%), 5x77,5kg (70%), 5x77,5kg (70%), 5x77,5kg (70%),
5. Row Hanging: 10x, 10x, 10x, 10x, 10x, 10x,
6. Hiplifts: 10x, 10x, 10x,
Comment:
Light weight and low reps training session. For the deadlift I held approximately 1 minute rest which was good. All other exercises was very easy. Berit was in the house today for some OL-fika (Olympic lifting coffee break).
Week 2 - 2009-01-07 - Wednesday
Program: Sheiko 5 Weeks Competition Program
Duration: 1:25 h
Body Weight: 95,2 kg
Total Weights: 13107,5 kg
1. Squat: 3x100,0kg (50%), 3x120,0kg (60%), 3x140,0kg (70%), 3x140,0kg (70%), 3x160,0kg (80%), 3x160,0kg (80%), 3x160,0kg (80%), 3x160,0kg (80%), 3x160,0kg (80%),
2. Benchpress: 3x67,5kg (50%), 3x80,0kg (60%), 3x95,0kg (70%), 3x95,0kg (70%), 2x107,5kg (80%), 2x107,5kg (80%), 1x115,0kg (85%), 1x115,0kg (85%), 1x115,0kg (85%),
3. Triceps Pushdown: 10x25,0kg (40%), 10x30,0kg (50%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%),
4. Squat: 3x110,0kg (55%), 3x130,0kg (65%), 2x150,0kg (75%), 2x150,0kg (75%), 2x150,0kg (75%), 2x150,0kg (75%),
5. AB Crunches: 10x10,0kg, 10x10,0kg, 10x10,0kg,
6. Biceps Curls: 10x20,0kg (40%), 10x25,0kg (50%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%),
Comment:
My legs are pounding after today's squat training. I was sore from yesterdays running and today I held 1 minutes rest between the sets in both squat and benchpress, thanks to jwzrd who pestered me. On the second round of squat I
tried stop in the bottom position. I added the biceps curls to make my benchshirt fit better ; )
Week 2 - 2009-01-06 - Tuesday
Program: Sheiko 5 Weeks Competition Program
Duration: 25 min
Body Weight: 95,2 kg
Total Weights: 0 kg
1. Running: 4,7 km, 23,47 Min
Comment:
First time running during 2009. My legs felt heavy and I my back was sore from the deadlift yesterday. The time 23:47 min can be improved. I will try and run at least once per week during 2009. I will mix interval training with long distance training when the weather gets better. It was -1 degrees today.
Week 2 - 2009-01-05 - Monday
Program: Sheiko 5 Weeks Competition Program
Duration: 120 min
Body Weight: 95,2 kg
Total Weights: 17310 kg
1. Deadlift: 3x137,5kg (50%), 3x165,0kg (60%), 3x192,5kg (70%), 3x192,5kg (70%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%), 2x235,0kg (85%), 2x235,0kg (85%), 2x235,0kg (85%),
2. Benchpress: 3x67,5kg (50%), 3x80,0kg (60%), 3x95,0kg (70%), 3x95,0kg (70%), 3x107,5kg (80%), 3x107,5kg (80%), 3x107,5kg (80%), 3x107,5kg (80%), 3x107,5kg (80%), 3x107,5kg (80%),
3. Flys: 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. Deadlift to Knee: 3x147,5kg (55%), 3x175,0kg (65%), 3x202,5kg (75%), 3x202,5kg (75%), 3x202,5kg (75%), 3x202,5kg (75%),
5. Goodmornings Standing: 5x55,0kg (50%), 5x65,0kg (60%), 5x77,5kg (70%), 5x77,5kg (70%), 5x77,5kg (70%), 5x77,5kg (70%), 5x77,5kg (70%),
Comment:
First deadlift session during 2009. The deadlift felt good but I have lost some weight feeling during my one week of skiing. The deadlift to the knees went fairly easy. Good attendance today. All competing powerlifters are preparing for either the first series competition or "Statskampen" freely translated to City battle.
Week 1 - 2009-01-04 - Sunday
Program: Sheiko 5 Weeks Competition Program
Duration: 120 min
Body Weight: 95,2 kg
Total Weights: 13397,5 kg
1. Squat: 3x100,0kg (50%), 3x120,0kg (60%), 3x140,0kg (70%), 3x140,0kg (70%), 3x160,0kg (80%), 3x160,0kg (80%), 3x160,0kg (80%), 2x170,0kg (85%), 2x170,0kg (85%), 2x170,0kg (85%),
2. Benchpress: 3x67,5kg (50%), 3x80,0kg (60%), 3x95,0kg (70%), 3x95,0kg (70%), 2x107,5kg (80%), 2x107,5kg (80%), 1x122,5kg (90%), 1x122,5kg (90%), 2x107,5kg (80%), 2x107,5kg (80%),
3. Benchpress DB: 10x45,0kg (50%), 10x55,0kg (60%), 10x55,0kg (60%), 10x55,0kg (60%), 10x55,0kg (60%), 10x55,0kg (60%), 10x55,0kg (60%),
4. Squat: 4x100,0kg (50%), 4x120,0kg (60%), 4x140,0kg (70%), 4x140,0kg (70%), 4x140,0kg (70%), 4x140,0kg (70%),
5. AB Crunches: 10x15,0kg, 10x15,0kg, 10x15,0kg,
Comment:
First training session after the ski vacation. My legs felt a bit heavy why the squat went slow but without any difficulty. The benchpress was easy but this is due to my huge weight gain during the ski vacation to Trysil, Norway. I will now try to lose my gained weight until the 31 of January when the first Powerlifting Competition goes down at STK.