Journal
March
Week 14 - 2009-03-31 - Tuesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 0:25 h
Body Weight: 90,6 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:22:56 h, (04:53 min/km, 12,3 Km/h)
Comment:
Easy running session. My plan is to do two easy sessions and then one tuff and keep rotating that setup.
Week 13 - 2009-03-29 - Sunday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:30 h
Body Weight: 90,6 kg
Total Weights: 15891 kg
1. Squat: 5x100,0kg (50%), 4x122,5kg (60%), 3x142,5kg (70%), 3x142,5kg (70%), 3x162,5kg (80%), 3x162,5kg (80%), 3x162,5kg (80%), 3x162,5kg (80%), 3x162,5kg (80%), 3x162,5kg (80%), 3x162,5kg (80%),
2. Benchpress: 6x70,0kg (50%), 5x85,0kg (60%), 3x100,0kg (70%), 3x115,0kg (80%), 1x122,5kg (85%),
3. Benchpress (Shirt) to box: 5x97,5kg (50%), 4x117,5kg (60%), 3x137,5kg (70%), 3x137,5kg (70%), 3x155,0kg (80%), 3x155,0kg (80%), 2x165,0kg (85%), 2x165,0kg (85%), 2x155,0kg (80%), 2x155,0kg (80%), 2x155,0kg (80%),
4. Dips: 6x12,5kg (60%), 6x15,0kg (70%), 6x15,0kg (80%), 6x15,0kg (80%), 6x15,0kg (80%), 6x15,0kg (80%), 6x15,0kg (80%),
5. 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%),
6. AB Crunches: 10x, 10x, 10x,
Comment:
worked down to the 4 cm block. For the last sets on the 4 cm block I took down the bar a bit faster why the weight also came down with out that much
struggle. The key is controll and speed but speed.
Week 13 - 2009-03-27 - Friday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:30 h
Body Weight: 90,6 kg
Total Weights: 21276 kg
1. Deadlift Standing on Box: 3x125,0kg (50%), 3x150,0kg (60%), 3x150,0kg (60%), 3x162,5kg (65%), 3x162,5kg (65%), 3x162,5kg (65%), 3x162,5kg (65%),
2. Benchpress: 6x70,0kg (50%), 6x85,0kg (60%), 6x92,5kg (65%), 6x92,5kg (65%), 6x92,5kg (65%), 6x92,5kg (65%), 6x92,5kg (65%),
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. Deadlift from Box: 4x165,0kg (60%), 4x192,5kg (70%), 4x192,5kg (70%), 4x220,0kg (80%), 4x220,0kg (80%), 4x235,0kg (85%), 4x235,0kg (85%), 4x235,0kg (85%), 4x235,0kg (85%),
5. Goodmornings Standing: 5x50,0kg (50%), 5x60,0kg (60%), 5x70,0kg (70%), 5x70,0kg (70%), 5x70,0kg (70%), 5x70,0kg (70%), 5x70,0kg (70%),
6. Biceps Curls: 5x20,0kg, 5x30,0kg, 5x40,0kg, 5x50,0kg, 5x50,0kg, 8x50,0kg,
Comment:
Good training session but the deadlift felt tuff anyway. Tomorrow Krille is competing why we will go to Örebro to support him.
Week 13 - 2009-03-26 - Thursday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 0:25 h
Body Weight: 90,6 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:22:25 h, (04:46 min/km, 12,6 Km/h)
Comment:
Push up the tempo today but it still felt ok. After I ran to the gym and watched a womens clean n jerk competition, ladies only.
Week 13 - 2009-03-25 - Wednesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 3:20 h
Body Weight: 90,6 kg
Total Weights: 12025 kg
1. Squat: 6x102,5kg (50%), 4x122,5kg (60%), 3x142,5kg (70%), 3x162,5kg (80%), 1x170,0kg (85%), 1x180,0kg,
2. Squat (Suite): 3x195,0kg (70%), 3x225,0kg (80%), 3x225,0kg (80%), 3x225,0kg (80%), 2x237,5kg (85%), 2x240,0kg (85%), 2x240,0kg (85%),
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. 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:
The squat took to long time but I got some good tips from Krille and Josephine. I preformed the best set when I stood some what more narrow and pointed the toes out.
Week 13 - 2009-03-23 - Monday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:20 h
Body Weight: 90,6 kg
Total Weights: 21803 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: 8x70,0kg (50%), 7x77,5kg (55%), 6x85,0kg (60%), 5x92,5kg (65%), 4x100,0kg (70%), 3x107,5kg (75%), 3x107,5kg (75%), 2x115,0kg (80%), 2x115,0kg (80%), 1x120,0kg (85%), 1x120,0kg (85%), 2x115,0kg (80%), 2x115,0kg (80%), 3x107,5kg (75%), 3x107,5kg (75%), 4x100,0kg (70%), 6x92,5kg (65%), 8x85,0kg (60%), 10x77,5kg (55%), 12x70,0kg (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. Row Hanging: 5x, 5x, 5x, 5x, 5x,
Comment:
Good training session with good tempo.
Week 12 - 2009-03-22 - Sunday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:30 h
Body Weight: 90,6 kg
Total Weights: 19242 kg
1. Squat: 5x100,0kg (50%), 4x122,5kg (60%), 3x142,5kg (70%), 3x142,5kg (70%), 3x162,5kg (80%), 3x162,5kg (80%), 3x162,5kg (80%), 3x162,5kg (80%), 3x162,5kg (80%),
2. Benchpress: 6x70,0kg (50%), 5x85,0kg (60%), 3x100,0kg (70%), 3x115,0kg (80%), 1x122,5kg (85%),
3. Benchpress (Shirt) to box: 5x97,5kg (50%), 4x117,5kg (60%), 3x137,5kg (70%), 3x137,5kg (70%), 3x155,0kg (80%), 3x155,0kg (80%), 3x155,0kg (80%), 3x155,0kg (80%), 3x155,0kg (80%), 3x155,0kg (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: 5x100,0kg (50%), 5x122,5kg (60%), 5x142,5kg (70%), 5x142,5kg (70%), 5x142,5kg (70%), 5x142,5kg (70%), 5x142,5kg (70%),
6. AB Crunches: 10x, 10x, 10x,
Comment:
On the last squat I stood very wide which felt good. Benchpress to box was benchpress with air turns. I also did 3 negative sets on 180 kg but they hurt very much.
Week 12 - 2009-03-20 - Friday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:30 h
Body Weight: 92,3 kg
Total Weights: 12258 kg
1. Press Behind The Neck: 5x35,0kg (50%), 5x42,5kg (60%), 5x50,0kg (70%), 5x50,0kg (70%), 5x50,0kg (70%), 5x50,0kg (70%), 5x50,0kg (70%),
2. Benchpress Incline: 5x55,0kg (50%), 4x65,0kg (60%), 4x77,5kg (70%), 4x87,5kg (80%), 4x87,5kg (80%), 4x87,5kg (80%), 4x87,5kg (80%), 4x87,5kg (80%), 4x87,5kg (80%),
3. Dips: 8x10,0kg (50%), 8x12,5kg (60%), 8x15,0kg (70%), 8x15,0kg (70%), 8x15,0kg (70%), 8x15,0kg (70%), 8x15,0kg (70%),
4. Deadlift to Knee: 4x135,0kg (50%), 4x162,5kg (60%), 3x190,0kg (70%), 3x190,0kg (70%), 2x202,5kg (75%), 2x202,5kg (75%), 2x202,5kg (75%), 2x202,5kg (75%), 2x202,5kg (75%),
5. Goodmornings Sitting: 5x55,0kg (50%), 5x65,0kg (60%), 5x77,5kg (70%), 5x77,5kg (70%), 5x77,5kg (70%), 5x77,5kg (70%), 5x77,5kg (70%),
Comment:
This should have been a light workout but I had 3 failurs during the DIPs, I had to do two extra sets to pay the debt. I also squated up to 140 kg without hand for fun to see if I could.
Week 12 - 2009-03-19 - Thursday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 0:25 h
Body Weight: 90,6 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:24:30 h, (05:13 min/km, 11,5 Km/h)
Comment:
Took a easy running session in the nice weather, sunshine!
Week 12 - 2009-03-18 - Wednesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:50 h
Body Weight: 90,6 kg
Total Weights: 15073 kg
1. Squat (Suite): 5x140,0kg (50%), 4x167,5kg (60%), 3x195,0kg (70%), 3x195,0kg (70%), 3x225,0kg (80%), 3x225,0kg (80%), 3x225,0kg (80%), 3x225,0kg (80%), 3x225,0kg (80%),
2. Benchpress: 5x77,5kg (55%), 4x92,5kg (65%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%),
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. Squat: 5x100,0kg (50%), 6x122,5kg (60%), 4x142,5kg (70%), 4x142,5kg (70%), 4x142,5kg (70%), 4x142,5kg (70%),
5. AB Crunches: 10x, 10x10,0kg, 10x10,0kg, 10x10,0kg,
Comment:
My became so tired that my last squat was the ugliest this year. The squat with suite did not go that well I was only satisfied with the last set. Have to improve and squat fast to be able to reach the proper depth.
Week 12 - 2009-03-17 - Tuesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 0:26 h
Body Weight: 90,6 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:25:30 h, (05:26 min/km, 11,1 Km/h)
Comment:
Very easy running.
Week 12 - 2009-03-16 - Monday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:05 h
Body Weight: 90,6 kg
Total Weights: 18819 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. Rowing Broad Grip: 5x60,0kg (50%), 5x72,5kg (60%), 5x85,0kg (70%), 5x85,0kg (70%), 5x85,0kg (70%), 5x85,0kg (70%), 5x85,0kg (70%),
6. Shoulder Lifts Sitting: 10x5,0kg, 10x5,0kg, 10x10,0kg, 10x10,0kg, 10x10,0kg,
Comment:
I held a good tempo today and so did everybody else. Good work everybody!
Week 11 - 2009-03-15 - Sunday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 3:00 h
Body Weight: 90,6 kg
Total Weights: 18886 kg
1. Benchpress: 6x70,0kg (50%), 5x85,0kg (60%), 3x100,0kg (70%), 3x100,0kg (70%), 3x115,0kg (80%), 3x115,0kg (80%),
2. Benchpress (Shirt) to box: 5x97,5kg (50%), 4x117,5kg (60%), 3x137,5kg (70%), 3x137,5kg (70%), 3x155,0kg (80%), 3x155,0kg (80%), 3x155,0kg (80%), 2x165,0kg (85%), 2x165,0kg (85%), 2x165,0kg (85%),
3. Squat: 5x100,0kg (50%), 4x122,5kg (60%), 3x142,5kg (70%), 3x142,5kg (70%), 3x162,5kg (80%), 3x162,5kg (80%), 3x162,5kg (80%), 3x162,5kg (80%), 3x162,5kg (80%),
4. Benchpress: 5x77,5kg (55%), 4x92,5kg (65%), 4x92,5kg (65%), 4x107,5kg (75%), 4x107,5kg (75%), 4x107,5kg (75%), 4x107,5kg (75%),
5. 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%),
6. AB Crunches: 10x, 10x, 10x,
7. Biceps Curls: 10x20,0kg, 10x25,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
Comment:
Good benchpress session today. After I had finished all the reps to the box I tried to get the bar to the chest but with out luck. Next session I will try again. My knees seem to be over loaded, after two sets they start to hurt and I can not go down with speed. I hope it will get better.
Week 11 - 2009-03-13 - Friday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 3:00 h
Body Weight: 90,6 kg
Total Weights: 11206 kg
1. Deadlift Standing on Box: 3x125,0kg (50%), 3x125,0kg (50%), 2x150,0kg (60%), 2x150,0kg (60%), 2x150,0kg (60%), 2x150,0kg (60%),
2. Benchpress Incline: 5x55,0kg (50%), 4x65,0kg (60%), 4x77,5kg (70%), 4x87,5kg (80%), 4x87,5kg (80%), 4x87,5kg (80%), 4x87,5kg (80%), 4x87,5kg (80%), 4x87,5kg (80%),
3. Dips: 6x10,0kg (50%), 6x12,5kg (60%), 6x15,0kg (70%), 6x15,0kg (70%), 6x15,0kg (70%), 6x15,0kg (70%), 6x15,0kg (70%),
4. Deadlift from Box: 4x165,0kg (60%), 4x192,5kg (70%), 4x192,5kg (70%), 3x220,0kg (80%), 3x220,0kg (80%), 2x247,5kg (90%), 2x247,5kg (90%), 2x247,5kg (90%), 2x247,5kg (90%),
5. Chins: 5x, 5x10,0kg, 5x12,5kg, 3x12,5kg, 3x12,5kg, 3x12,5kg,
Comment:
Good training session. I could keep a better tempo. The deadlift from boxes is very tuff in the start due to the position of the bar just below the knees.
Week 11 - 2009-03-11 - Wednesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:45 h
Body Weight: 90,6 kg
Total Weights: 15568 kg
1. 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%),
2. Squat: 6x102,5kg (50%), 4x122,5kg (60%), 3x142,5kg (70%), 3x162,5kg (80%),
3. Squat (Suite): 5x140,0kg (50%), 4x167,5kg (60%), 3x195,0kg (70%), 3x195,0kg (70%), 3x225,0kg (80%), 3x225,0kg (80%), 3x225,0kg (80%), 3x225,0kg (80%), 3x225,0kg (80%),
4. Benchpress: 5x77,5kg (55%), 4x92,5kg (65%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%),
5. 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%),
6. AB Crunches: 10x, 10x, 10x,
Comment:
First two squat sets with suite when well but then my upper back started to move around. All other exercises was easy.
Week 11 - 2009-03-09 - Monday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:50 h
Body Weight: 90,6 kg
Total Weights: 16721 kg
1. Deadlift Sumo: 4x125,0kg (50%), 4x150,0kg (60%), 3x175,0kg (70%), 3x175,0kg (70%), 3x200,0kg (80%), 3x200,0kg (80%), 3x200,0kg (80%), 3x200,0kg (80%), 3x200,0kg (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. Pullovers: 10x20,0kg (40%), 10x25,0kg (50%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%), 10x30,0kg (60%),
4. Deadlift Straight Legged: 6x65,0kg (40%), 6x80,0kg (50%), 6x80,0kg (50%), 6x80,0kg (50%), 6x80,0kg (50%), 6x80,0kg (50%), 6x80,0kg (50%),
Comment:
My hands and my back were killing me…buhu…Looking forward to some nice equipped squat on Wednesday.
Week 10 - 2009-03-08 - Sunday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 3:00 h
Body Weight: 90,6 kg
Total Weights: 17563 kg
1. Squat: 5x100,0kg (50%), 4x122,5kg (60%), 3x142,5kg (70%), 3x142,5kg (70%), 2x162,5kg (80%), 2x162,5kg (80%), 2x162,5kg (80%), 2x162,5kg (80%), 2x162,5kg (80%),
2. Benchpress: 5x70,0kg (50%), 4x85,0kg (60%), 3x100,0kg (70%), 3x115,0kg (80%),
3. Benchpress (Shirt) to box: 5x97,5kg (50%), 4x117,5kg (60%), 3x137,5kg (70%), 3x137,5kg (70%), 3x155,0kg (80%), 3x155,0kg (80%), 3x155,0kg (80%), 3x155,0kg (80%), 3x155,0kg (80%), 3x155,0kg (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: 5x100,0kg (50%), 6x122,5kg (60%), 4x142,5kg (70%), 4x142,5kg (70%), 4x142,5kg (70%), 4x142,5kg (70%), 4x142,5kg (70%),
6. AB Crunches: 10x, 10x, 10x,
Comment:
My back was killing my since my deadlift on Friday. I have a new plan that I will try for the next 9 weeks. I will lower my max weight in raw squat and focus more on the squat with suite. The benchpress with shirt went good and I got
some good tips from Matte.
Week 10 - 2009-03-06 - Friday
Program: Generic
Duration: 2:30 h
Body Weight: 90,6 kg
Total Weights: 4610 kg
1. Deadlift: 3x70,0kg, 3x120,0kg, 2x160,0kg, 2x160,0kg, 2x190,0kg, 2x190,0kg, 1x220,0kg, 1x220,0kg, 1x240,0kg,
2. Deadlift (Suite): 1x250,0kg, 1x270,0kg, 0x282,5kg, 0x282,5kg,
3. Deadlift Straight Legged: 6x60,0kg, 6x60,0kg, 6x60,0kg, 6x60,0kg,
4. AB Crunches on Ball: 15x, 15x, 15x,
Comment:
SO CLOSE! As soon as I got the suite on the weight flew up. 250 kg and 270kg was easy. The first lift on 280 kg came up and I only had to lock out my back but then the bar tore a whole in my hand and I lost the grip. On my second
attempt I got up to a bit over my knees but my back was tired why I did not get much further. 280kg and more will come up easy on the next competition in May, 9 weeks left and counting.
Week 10 - 2009-03-04 - Wednesday
Program: Generic
Duration: 3:00 h
Body Weight: 91,6 kg
Total Weights: 8169 kg
1. Squat: 6x60,0kg, 5x105,0kg, 3x127,5kg, 3x150,0kg, 1x170,0kg, 1x170,0kg,
2. Squat (Suite): 3x192,5kg, 3x192,5kg, 3x220,0kg, 2x230,0kg, 1x240,0kg, 1x250,0kg, 1x260,0kg,
3. Benchpress: 5x50,0kg, 5x70,0kg, 4x90,0kg, 3x100,0kg, 1x100,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg,
4. AB Crunches: 10x, 10x, 10x,
Comment:
New personal best in squat with 260 kg which was heavy but it came up. All sets between 220 kg and 250 kg was pretty easy. I got some good tips from Matte and Krille saying that I should have more pressure on my heals and try to
sit down in between my legs and also push out my knees as far as possible. I will focus more on this next weeks equipped squats.
Week 10 - 2009-03-02 - Monday
Program: Generic
Duration: 2:45 h
Body Weight: 91,6 kg
Total Weights: 14875 kg
1. Squat: 8x60,0kg, 8x80,0kg, 8x110,0kg, 8x140,0kg, 8x140,0kg, 8x140,0kg, 12x140,0kg,
2. Benchpress: 6x60,0kg, 5x80,0kg, 5x100,0kg, 3x115,0kg,
3. Benchpress (Shirt) to box: 3x140,0kg, 3x150,0kg, 3x160,0kg, 3x160,0kg,
4. Benchpress: 8x100,0kg, 8x100,0kg, 8x100,0kg, 7x100,0kg,
5. Biceps Curls: 10x20,0kg, 10x30,0kg, 8x40,0kg, 8x40,0kg, 4x40,0kg,
Comment:
It is 12 weeks to the next competition and my plan is to focus on the technique in benchpress and squat with equipment. Today's squat was nice and I had some more to give. The benchpress with my new shirt to box was good and I
focused on keeping my elbows out.
The Swedish Championship this weekend was a blast! Olof Wiklund to the gold in class 125 and Patrik Andersson came in a strong 5th place. Both did a fantastic competition with great squats, benchpresses and deadlifts. There were several other impressive lifters and lifts why I really enjoyed the weekend. I took a lot of photos but the light in the competition hall was poor why 90% of the photos was bad and I were deleted. I will upload them to the website when I have sorted and minimized them.