Journal
February
Week 9 - 2009-02-25 - Wednesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:30 h
Body Weight: 91,1 kg
Total Weights: 9931 kg
1. Squat: 5x105,0kg (50%), 4x127,5kg (60%), 3x150,0kg (70%), 3x150,0kg (70%), 3x170,0kg (80%), 3x170,0kg (80%),
2. Squat (Suite): 3x192,5kg (70%), 3x192,5kg (70%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%), 1x240,0kg (85%),
3. Benchpress: 5x70,0kg (50%), 4x85,0kg (60%), 3x100,0kg (70%), 3x100,0kg (70%), 3x115,0kg (80%), 3x115,0kg (80%), 2x120,0kg (85%),
4. Benchpress (Shirt) to box: 3x140,0kg, 2x160,0kg, 2x160,0kg, 2x160,0kg,
Comment:
I did not get the proper technique today in the squat. It felt strange but it will get better next week when I aim for more squat with suite. This was the first benchpress session with the new shirt F6 Tornado. I did not get very far and my
elbows was pushed in by the shirt. It will also get better when the shirt get more flexible.
Week 9 - 2009-02-23 - Monday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:20 h
Body Weight: 91,1 kg
Total Weights: 22469 kg
1. Deadlift: 4x137,5kg (50%), 4x165,0kg (60%), 3x192,5kg (70%), 3x192,5kg (70%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%),
2. Benchpress: 6x70,0kg (50%), 5x85,0kg (60%), 4x100,0kg (70%), 4x100,0kg (70%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%), 2x115,0kg (80%), 2x115,0kg (80%), 3x107,5kg (75%), 3x107,5kg (75%), 4x100,0kg (70%), 6x92,5kg (65%), 8x85,0kg (60%), 10x70,0kg (50%),
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: 4x135,0kg (50%), 4x162,5kg (60%), 4x190,0kg (70%), 4x190,0kg (70%), 4x190,0kg (70%), 4x190,0kg (70%), 4x190,0kg (70%),
5. 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:
The deadlift today was easier than expected. The deadlift to knee is always difficult after deadlift due to my hands get all torn up. Squat on Wednesday.
Week 8 - 2009-02-22 - Sunday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:10 h
Body Weight: 91,1 kg
Total Weights: 16585 kg
1. Squat: 5x105,0kg (50%), 4x127,5kg (60%), 3x150,0kg (70%), 3x150,0kg (70%), 2x170,0kg (80%), 2x170,0kg (80%), 2x170,0kg (80%), 2x170,0kg (80%), 2x170,0kg (80%),
2. Benchpress: 5x70,0kg (50%), 4x85,0kg (60%), 3x100,0kg (70%), 3x100,0kg (70%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%),
3. 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%),
4. Squat: 5x105,0kg (50%), 6x127,5kg (60%), 4x150,0kg (70%), 4x150,0kg (70%), 4x150,0kg (70%), 4x150,0kg (70%), 4x150,0kg (70%),
5. AB Crunches: 10x, 10x, 10x,
6. Biceps Curls: 10x20,0kg, 10x20,0kg, 10x20,0kg, 5x40,0kg, 5x40,0kg, 5x40,0kg,
Comment:
My nose is still running why I had some difficulty keeping the pace but I did ok. Squat with suite on Wednesday.
Week 8 - 2009-02-20 - Friday
Program: Generic
Duration: 2:00 h
Body Weight: 91,1 kg
Total Weights: 13405 kg
1. Squat: 6x60,0kg, 5x80,0kg, 5x100,0kg, 5x120,0kg, 5x140,0kg, 3x160,0kg, 3x160,0kg, 2x170,0kg, 2x170,0kg, 2x170,0kg, 2x170,0kg, 2x170,0kg,
2. Pistols: 2x, 2x, 2x,
3. Benchpress: 6x60,0kg, 6x70,0kg, 6x90,0kg, 5x100,0kg, 5x100,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 2x120,0kg,
4. Deadlift: 5x100,0kg, 5x120,0kg, 5x140,0kg, 5x140,0kg, 5x140,0kg, 5x140,0kg,
Comment:
My knees felt good and I could squat ok today but the weight was very heavy. Benchpress and deadlift was easy. A lot of lifters preparing for SM now why today was a benchpress day. Mattias Tha Monster squatted like crazy 2x3x245
kg!
Week 8 - 2009-02-18 - Wednesday
Program: Generic
Duration: 1:00 h
Body Weight: 91,1 kg
Total Weights: 5500 kg
1. Squat: 6x60,0kg, 6x80,0kg, 6x80,0kg, 6x110,0kg, 6x110,0kg, 6x110,0kg,
2. Benchpress: 6x40,0kg, 6x60,0kg, 6x80,0kg, 8x80,0kg, 6x80,0kg,
Comment:
ed. It seamed fine but my knees hurt very much. I will of course see on Friday if the pain is still there.
Week 7 - 2009-02-15 - Sunday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 1:00 h
Body Weight: 91,1 kg
Total Weights: 0 kg
1. Rest:
Comment:
My jaw and cheek is still swollen and I do not want to risk that the stitches breaks why I wont be training today. I think I will train very light on Monday. Olof composed a terrific moving of the
past week. I am only contributing as a spotter but a extremely good one ; )
Week 7 - 2009-02-13 - Friday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 1:00 h
Body Weight: 91,1 kg
Total Weights: 0 kg
1. Rest:
Comment:
The plan was to workout today but my visit to the dentist changed that plan. I have pulled out a "visdomstand" wisdom tooth before and we had the same problem then. My tooth had crucked roots and they had grown stuck in my jaw why the dentist always had a problem getting them out.
Last time in October 2008 my jaw was broken where the tooth and the jaw was grown together. This time we split the tooth after 30 minutes of trying to get it out. The first half cam out fine but the other half was still stuck. After the use of a scalpel the tooth was separated from the jaw.
I went to work but when the anesthesia went away my jaw swelled up and it started to throb. I took the pain killer Citodon which I had got a prescription for. But then I got all groggy and could not work so I went home. Now I have slept for 3 hours but the jaw is still swelled and hurts. I of course skipped the training today and I hope I can train on Sunday. If you dare to look at my tooth here are some pictures wisdom tooth #1, wisdom tooth #2.
Week 7 - 2009-02-11 - Wednesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 3:20 h
Body Weight: 91,1 kg
Total Weights: 17190 kg
1. Squat: 6x60,0kg, 5x80,0kg, 4x105,0kg, 3x127,5kg, 3x150,0kg, 1x170,0kg, 1x170,0kg,
2. Squat (Suite): 5x137,5kg (50%), 4x165,0kg (60%), 3x192,5kg (70%), 3x192,5kg (70%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%),
3. Benchpress: 5x77,5kg (55%), 4x92,5kg (65%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%),
4. 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%),
5. Squat: 5x105,0kg (50%), 6x127,5kg (60%), 4x150,0kg (70%), 4x150,0kg (70%), 4x150,0kg (70%), 4x150,0kg (70%),
6. AB Crunches: 10x, 10x, 10x,
Comment:
Today's squat when good. On the 4th set I put on my new Wahlanders Powerlifting belt but I strapped it on two tight so I could not get the proper depth. On the last set I borrowed Mr. Lundström's belt and wore it vey loose why the
depth was reached. Janne aka "Skägg-Harald" was in the house tearing up huge weights in the deadlift. I am expecting at least 700 kg total the next round of competition in May.
Week 7 - 2009-02-10 - Tuesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 0:35 h
Body Weight: 91,1 kg
Total Weights: 0 kg
1. Running: 6,5 km, 0:33:40 h, (05:11 min/km, 11,6 km/h)
Comment:
Cold and very slippery outside why the tempo was relatively low.
Week 7 - 2009-02-09 - Monday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:00 h
Body Weight: 91,2 kg
Total Weights: 15632,5 kg
1. Deadlift Standing on Box: 3x125,0kg (50%), 3x150,0kg (60%), 3x150,0kg (60%), 2x162,5kg (65%), 2x162,5kg (65%), 2x162,5kg (65%), 2x162,5kg (65%),
2. Benchpress: 5x70,0kg (50%), 4x85,0kg (60%), 3x100,0kg (70%), 3x100,0kg (70%), 2x115,0kg (80%), 2x115,0kg (80%), 2x115,0kg (80%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%), 4x100,0kg (70%), 6x85,0kg (60%), 8x70,0kg (50%),
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: 4x137,5kg (50%), 4x165,0kg (60%), 3x192,5kg (70%), 3x192,5kg (70%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%),
5. Row Hanging: 10x, 10x, 10x, 10x, 8x, 7x,
6. Hiplifts: 10x, 10x, 10x,
Comment:
Good flow today but the deadlift tore a whole in my hand. My hands always get damaged when it two deadlift exercises in one session. Benchpress was easy and I held a good tempo. Today there were huge amount of weights lifted
on the podium, PePPe, Big Baulls Olof and jwzrd where grinding squat on weights over 300 kg, crazy. There is a lot of action at STK right now!
Week 6 - 2009-02-08 - Sunday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 1:50 h
Body Weight: 91,2 kg
Total Weights: 14477,5 kg
1. Benchpress: 5x70,0kg (50%), 4x85,0kg (60%), 3x100,0kg (70%), 3x100,0kg (70%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%), 2x120,0kg (85%), 2x120,0kg (85%), 2x120,0kg (85%),
2. Squat: 5x105,0kg (50%), 4x127,5kg (60%), 3x150,0kg (70%), 3x150,0kg (70%), 3x170,0kg (80%), 3x170,0kg (80%), 3x170,0kg (80%), 3x170,0kg (80%), 3x170,0kg (80%),
3. Benchpress: 5x77,5kg (55%), 4x92,5kg (65%), 4x92,5kg (65%), 4x107,5kg (75%), 4x107,5kg (75%), 4x107,5kg (75%), 4x107,5kg (75%),
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: 10x, 10x, 10x,
Comment:
I struggled with the squat today. My knees get pressed in and my upper back get bent. I am trying to push the knees out and arch my back but I get a technical failure. Benchpress was easy today. Deadlift tomorrow.
Week 6 - 2009-02-06 - Friday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:50 h
Body Weight: 91,2 kg
Total Weights: 12685 kg
1. Benchpress (Shirt): 5x85,0kg (50%), 4x102,5kg (60%), 3x120,0kg (70%), 3x120,0kg (70%), 3x135,0kg (80%), 3x135,0kg (80%), 3x135,0kg (80%), 3x135,0kg (80%), 3x135,0kg (80%),
2. Squat: 5x105,0kg (50%), 4x127,5kg (60%), 3x150,0kg (70%), 3x150,0kg (70%), 3x170,0kg (80%), 3x170,0kg (80%), 3x170,0kg (80%), 3x170,0kg (80%), 3x170,0kg (80%),
3. Benchpress: 5x77,5kg (55%), 4x92,5kg (65%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%),
4. 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%),
5. AB Crunches: 10x, 10x, 10x,
Comment:
Good session with heavy squat. The benchpress was good and came down to the chest nice. I had the shirt very high in the neck. Allot of people on the podium today with allot of weight lifted. Olof benched great, jwzrd deadlifted from boxes and tha Monster squezed out alot of squats. Thanks Kristin for the pictures!
Week 6 - 2009-02-04 - Wednesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 3:00 h
Body Weight: 91,2 kg
Total Weights: 18755 kg
1. Squat: 6x60,0kg, 6x80,0kg, 4x100,0kg, 3x120,0kg, 3x140,0kg, 2x160,0kg,
2. Squat (Suite): 5x135,0kg (50%), 4x162,5kg (60%), 3x190,0kg (70%), 3x190,0kg (70%), 2x220,0kg (80%), 2x220,0kg (80%), 2x220,0kg (80%), 2x220,0kg (80%), 2x220,0kg (80%),
3. Benchpress: 5x70,0kg (50%), 4x85,0kg (60%), 3x100,0kg (70%), 3x100,0kg (70%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (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. Squat: 5x105,0kg (50%), 6x127,5kg (60%), 4x150,0kg (70%), 4x150,0kg (70%), 4x150,0kg (70%), 4x150,0kg (70%), 4x150,0kg (70%),
6. AB Crunches: 10x, 10x, 10x,
Comment:
Long squat session today. Always long sessions when squatting with gear. First set was slow and not so deep but on all other sets I focused on getting down really fast. I am a bit scared that I will bend my upper body forward which I
do when I come down to fast. I have to train and focus on speed and keeping my back arched. Benchpress was easy but I got a huge pump doing the Dumbbells.
Week 6 - 2009-02-03 - Tuesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 0:24 h
Body Weight: 91,2 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:23:21 h, (04:58 min/km, 12,1 Km/h)
Comment:
My chest and back was aching since yesterdays training. Effected the running some. Also very cold out -2 degrees.
Week 6 - 2009-02-02 - Monday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:20 h
Body Weight: 92,5 kg
Total Weights: 22470 kg
1. Deadlift: 4x137,5kg (50%), 4x165,0kg (60%), 3x192,5kg (70%), 3x192,5kg (70%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%), 3x220,0kg (80%),
2. Benchpress: 6x70,0kg (50%), 5x85,0kg (60%), 4x100,0kg (70%), 4x100,0kg (70%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%), 2x115,0kg (80%), 2x115,0kg (80%), 3x107,5kg (75%), 3x107,5kg (75%), 4x100,0kg (70%), 6x92,5kg (65%), 8x85,0kg (60%), 10x70,0kg (50%),
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: 4x135,0kg (50%), 4x162,5kg (60%), 4x190,0kg (70%), 4x190,0kg (70%), 4x190,0kg (70%), 4x190,0kg (70%), 4x190,0kg (70%),
5. 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:
Lifted a lot of weight today. First round of deadlift felt good and the weight came up pretty fast. The second round of deadlift was heavy due to my hands are always hurting after doing two rounds of deadlift in the same session. The
benchpress was easy when not doing it with a stop at the chest. I might adjust up weight some after this week. A lot of laughter today. We started to plan the trip to SM which is held in Sundsvall. I will tag along as spectator.
Week 5 - 2009-02-01 - Sunday
Program: Generic
Duration: 0:35 h
Body Weight: 92,5 kg
Total Weights: 0 kg
1. Running: 6,7 km, 0:33:15 h, (04:58 min/km)
2. Pushups: 20x, 20x, 20x,
Comment:
Could reflect over the Powerlifting Competition without frustration. Training tomorrow.