Journal
April
Week 18 - 2009-04-30 - Thursday
Program: Generic
Duration: 0:25 h
Body Weight: 90,2 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:24:00 h, (05:06 min/km, 11,8 Km/h)
Comment:
Week 18 - 2009-04-29 - Wednesday
Program: Generic
Duration: 2:30 h
Body Weight: 90,2 kg
Total Weights: 11395 kg
1. Squat: 6x60,0kg, 5x80,0kg, 5x100,0kg, 4x120,0kg, 3x140,0kg, 2x160,0kg, 2x160,0kg,
2. Squat (Suite): 3x220,0kg, 2x230,0kg, 1x240,0kg,
3. Squat Sumo: 6x80,0kg, 5x100,0kg, 5x100,0kg, 5x100,0kg, 5x100,0kg,
4. Benchpress: 6x70,0kg, 5x85,0kg, 4x100,0kg, 4x100,0kg, 2x115,0kg, 2x115,0kg, 2x115,0kg, 2x115,0kg, 2x115,0kg,
5. Triceps Pushdown: 10x20,0kg, 8x30,0kg, 8x40,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg,
Comment:
This weekend I sew my squat suite 1 cm in each leg and 2 cm on the shoulder straps. I directly felt a big difference. All weights with suite flew up.
Week 18 - 2009-04-28 - Tuesday
Program: Generic
Duration: 0:25 h
Body Weight: 90,2 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:22:40 h, (04:49 min/km, 12,4 Km/h)
Comment:
Took it very easy.
Week 18 - 2009-04-27 - Monday
Program: Generic
Duration: 2:30 h
Body Weight: 90,2 kg
Total Weights: 7115 kg
1. Deadlift: 6x100,0kg, 5x140,0kg, 4x180,0kg, 3x200,0kg, 3x200,0kg, 2x220,0kg, 1x240,0kg, 1x250,0kg,
2. Deadlift (Suite): 1x250,0kg, 1x270,0kg,
3. Benchpress: 6x70,0kg, 5x85,0kg, 4x100,0kg, 4x100,0kg, 4x100,0kg, 4x100,0kg,
4. Chins: 10x, 10x, 10x,
5. AB Crunches: 10x, 10x, 10x,
Comment:
Nice to finally get a good deadlift, 250 with suit was easy and 270 went up with ok speed, I for sure aim for 280 kg on the competition the 9th of May.
Week 17 - 2009-04-26 - Sunday
Program: Generic
Duration: 3:00 h
Body Weight: 90,2 kg
Total Weights: 9717 kg
1. Clean: 2x40,0kg, 2x40,0kg, 2x60,0kg, 2x60,0kg, 2x80,0kg, 2x80,0kg,
2. Squat: 6x60,0kg, 5x80,0kg, 4x100,0kg, 4x120,0kg, 3x140,0kg, 3x140,0kg, 2x160,0kg, 2x160,0kg, 2x160,0kg, 2x160,0kg, 2x160,0kg,
3. Benchpress: 6x70,0kg, 5x85,0kg, 4x100,0kg, 4x100,0kg, 3x110,0kg, 2x120,0kg,
4. Benchpress (Shirt): 1x140,0kg, 1x145,0kg, 1x147,5kg, 1x150,0kg,
5. Triceps Pushdown: 10x30,0kg, 8x40,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg,
6. AB Crunches: 10x, 10x10,0kg, 10x10,0kg, 10x10,0kg,
Comment:
Benchpressing today was ok, I feel safe to get at least 140 kg on the competition on the 9th of May. I will start at 140 kg and work my self up. I still have some pain in my knee but I will hold until the competition hopefully.
Week 17 - 2009-04-24 - Friday
Program: Generic
Duration: 2:50 h
Body Weight: 90,6 kg
Total Weights: 11705 kg
1. Squat: 6x70,0kg, 6x70,0kg, 5x100,0kg, 4x120,0kg, 3x140,0kg, 2x160,0kg,
2. Squat (Suite): 3x190,0kg, 2x220,0kg, 2x230,0kg, 1x240,0kg, 1x240,0kg, 1x240,0kg,
3. Squat Sumo: 5x70,0kg, 5x70,0kg, 5x100,0kg, 5x100,0kg, 5x100,0kg,
4. Benchpress: 6x70,0kg, 5x85,0kg, 3x100,0kg, 3x100,0kg, 2x115,0kg, 2x115,0kg, 2x115,0kg, 2x115,0kg, 2x115,0kg,
5. Biceps Curls: 10x20,0kg, 10x20,0kg, 8x30,0kg, 8x30,0kg, 6x40,0kg, 6x40,0kg, 4x50,0kg, 4x50,0kg, 4x50,0kg, 4x50,0kg,
6. AB Crunches: 10x, 10x, 10x,
Comment:
Main focus today was equipped squat. Up to the first set to 240 was ok, but then my back started to let go and the weight came up with a crooked back. On the last set Mattias wrapped my knees but then it hurt so much that I could
not squat. The rest was easy.
Week 17 - 2009-04-23 - Thursday
Program: Generic
Duration: 0:25 h
Body Weight: 91,2 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:21:51 h, (04:39 min/km, 12,9 Km/h)
Comment:
A bit tuffer than medium session. Ok time.
Week 17 - 2009-04-22 - Wednesday
Program: Generic
Duration: 1:00 h
Body Weight: 91,2 kg
Total Weights: 7170 kg
1. Squat: 6x60,0kg, 6x60,0kg, 5x80,0kg, 5x80,0kg, 3x100,0kg, 3x100,0kg, 3x100,0kg,
2. Deadlift: 6x60,0kg, 6x60,0kg, 5x100,0kg, 5x100,0kg, 4x140,0kg, 4x140,0kg, 4x140,0kg,
3. Benchpress: 6x60,0kg, 6x60,0kg, 3x70,0kg, 3x70,0kg, 3x70,0kg,
4. AB Crunches on Ball: 10x, 10x, 10x,
Comment:
When I woke up this morning my back was killing me and during the whole day my back has been swollen. Due to this I postponed my squat with equipment until Friday.
Week 17 - 2009-04-21 - Tuesday
Program: Generic
Duration: 0:25 h
Body Weight: 91,2 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:23:40 h, (05:02 min/km, 11,9 Km/h)
Comment:
Week 17 - 2009-04-20 - Monday
Program: Generic
Duration: 2:30 h
Body Weight: 91,2 kg
Total Weights: 15000 kg
1. Clean: 2x60,0kg, 2x60,0kg, 2x60,0kg,
2. Deadlift: 6x60,0kg, 5x100,0kg, 5x140,0kg, 5x180,0kg, 3x200,0kg, 3x200,0kg, 3x220,0kg, 3x220,0kg, 3x220,0kg, 3x220,0kg, 3x220,0kg,
3. Benchpress: 6x60,0kg, 6x70,0kg, 5x85,0kg, 4x100,0kg, 4x100,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg,
4. Benchpress DB: 10x30,0kg, 8x45,0kg, 6x60,0kg, 6x80,0kg, 6x80,0kg, 5x80,0kg, 4x80,0kg,
5. Chins: 5x, 5x, 5x, 5x,
6. Biceps DB Curl: 8x30,0kg, 6x35,0kg, 5x40,0kg, 5x40,0kg, 5x40,0kg, 5x40,0kg,
Comment:
Good session but my back is still a bit tired I cannot hold my back straight in the starting position. Benchpress felt very light today which was nice for a change. I also jumped high-jump today and managed 140 cm which is second
place after Yankeeee.
Week 16 - 2009-04-19 - Sunday
Program: Generic
Duration: 2:30 h
Body Weight: 91,8 kg
Total Weights: 7465 kg
1. Clean: 2x40,0kg, 2x60,0kg, 2x60,0kg, 2x80,0kg, 2x80,0kg, 0x100,0kg,
2. Squat Front: 5x60,0kg, 4x80,0kg, 4x100,0kg, 4x100,0kg, 3x110,0kg, 3x110,0kg,
3. Squat Sumo: 5x100,0kg, 5x100,0kg, 5x100,0kg,
4. Benchpress: 6x60,0kg, 6x80,0kg, 5x90,0kg, 4x100,0kg, 3x110,0kg, 2x120,0kg,
5. Benchpress (Shirt): 2x140,0kg, 1x140,0kg, 1x140,0kg, 1x140,0kg, 1x140,0kg, 1x145,0kg,
6. AB Crunches: 20x, 20x, 20x,
Comment:
Started the session with some cleans to better my turn from the hip. After I did some light front and sumo squats. The benchpress went good but I felt a bit tired on the last set. Deadlift on Monday.
Week 16 - 2009-04-18 - Saturday
Program: Generic
Duration: 0:25 h
Body Weight: 91,8 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:21:21 h, (04:33 min/km, 13,2 Km/h)
Comment:
Today's running session was supposed to be easy but a guy ran past me and I had to try and keep up why the time was pretty good. I also had a average pulse at 173 bpm.
Week 16 - 2009-04-17 - Friday
Program: Generic
Duration: 2:20 h
Body Weight: 91,8 kg
Total Weights: 7860 kg
1. Deadlift: 6x70,0kg, 5x110,0kg, 3x165,0kg (60%), 3x190,0kg (70%), 1x220,0kg (80%), 1x240,0kg (85%),
2. Deadlift (Suite): 1x240,0kg, 1x250,0kg, 1x250,0kg, 1x250,0kg,
3. Benchpress: 6x70,0kg (50%), 5x85,0kg (60%), 4x100,0kg (70%), 4x100,0kg (70%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%),
4. Biceps Curls: 10x20,0kg, 10x20,0kg, 8x30,0kg, 6x40,0kg, 4x50,0kg, 2x60,0kg, 1x70,0kg, 1x80,0kg,
Comment:
here ; ). The deadlift felt heavy and my back lacked power. Hopefully I will get the weight feeling that I need in time for the competition on the
9th of May in Södertälje.
Week 16 - 2009-04-15 - Wednesday
Program: Generic
Duration: 2:00 h
Body Weight: 90,6 kg
Total Weights: 7585 kg
1. Squat: 6x60,0kg, 4x80,0kg, 3x100,0kg (50%), 3x120,0kg (60%), 3x140,0kg (70%), 2x160,0kg (80%), 1x170,0kg (85%),
2. Squat (Suite): 3x190,0kg (70%), 3x190,0kg (70%), 2x225,0kg (80%), 2x230,0kg (82%), 1x240,0kg (85%), 1x240,0kg (85%),
3. Benchpress: 6x60,0kg, 6x70,0kg (50%), 5x85,0kg (60%), 4x100,0kg (70%), 4x100,0kg (70%), 4x100,0kg (70%), 4x100,0kg (70%),
Comment:
I am trying to save and rest my knees as much as possible until the competition. I will do low reps with much weight, today's squat with suite felt ok. The best set was the 2x230 kg, it felt light and went up fast. I still keep pushing my
knees towards each other in the bottom position. I have to focus more on that.
Week 16 - 2009-04-13 - Monday
Program: Generic
Duration: 2:00 h
Body Weight: 90,6 kg
Total Weights: 8975 kg
1. Squat: 6x60,0kg, 6x80,0kg, 6x100,0kg, 4x120,0kg, 4x120,0kg, 4x120,0kg, 4x120,0kg,
2. Benchpress: 6x60,0kg, 6x70,0kg, 5x85,0kg, 4x100,0kg, 4x100,0kg, 3x115,0kg,
3. Benchpress (Shirt): 3x140,0kg, 1x140,0kg, 1x140,0kg, 1x140,0kg, 1x140,0kg, 1x145,0kg, 1x145,0kg,
4. Biceps Curls: 10x20,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
5. Biceps DB Curl: 6x20,0kg, 5x35,0kg, 5x40,0kg, 5x40,0kg, 5x40,0kg,
Comment:
Good benchpress with shirt. I performed all singles with competition form without problem.
Week 15 - 2009-04-12 - Sunday
Program: Generic
Duration: 1:30 h
Body Weight: 90,6 kg
Total Weights: 2430 kg
1. Clean: 2x40,0kg, 2x50,0kg, 2x60,0kg, 2x70,0kg, 2x70,0kg, 2x80,0kg, 1x90,0kg, 0x100,0kg, 1x100,0kg,
2. Squat Front: 4x60,0kg, 4x80,0kg, 3x100,0kg, 2x120,0kg, 2x130,0kg, 1x140,0kg,
Comment:
Light session just to move my self. My back swelled up as usual and I don't know how I will get rid of it. I will train tomorrow.
Week 15 - 2009-04-08 - Wednesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:50 h
Body Weight: 90,6 kg
Total Weights: 10046 kg
1. Squat: 6x70,0kg, 6x102,5kg (50%), 4x122,5kg (60%), 3x142,5kg (70%), 3x142,5kg (70%), 3x162,5kg (80%), 3x162,5kg (80%), 6x142,5kg (70%), 6x142,5kg (70%),
2. Benchpress: 6x60,0kg, 6x70,0kg (50%), 5x85,0kg (60%), 4x100,0kg (70%), 2x110,0kg (75%), 2x120,0kg (85%), 1x130,0kg (90%), 1x135,0kg (95%), 4x120,0kg (85%), 3x120,0kg (85%), 10x100,0kg (70%),
3. Biceps Preacher Curl: 6x27,0kg, 6x27,0kg, 6x27,0kg, 6x27,0kg, 6x27,0kg,
Comment:
My back and legs was very tiered why the session was pretty easy but I am very satisfied with 10x100. STK had a visit from RF who performed a drug test on me, mini and Linda. My first time that I have to pee in a cup but I am not
complaining I support the drug testing to 100%. I think I will relax all easter due to that I feel very overtrained and I have not performed good on any of the last training sessions.
Week 15 - 2009-04-06 - Monday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:30 h
Body Weight: 92,6 kg
Total Weights: 18028 kg
1. Deadlift Standing on Box: 3x125,0kg (50%), 3x150,0kg (60%), 3x150,0kg (60%), 2x175,0kg (70%), 2x175,0kg (70%), 2x175,0kg (70%), 2x175,0kg (70%),
2. Benchpress: 5x70,0kg (50%), 5x85,0kg (60%), 5x100,0kg (70%), 5x100,0kg (70%), 4x107,5kg (75%), 4x107,5kg (75%), 4x107,5kg (75%), 4x107,5kg (75%), 4x107,5kg (75%),
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%),
Comment:
The weight felt extremely heavy today, my hands were sore from the beginning….buhu…the move of the gym took all my power, hopefully I will be recovered until Wednesday.
Week 14 - 2009-04-05 - Sunday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:00 h
Body Weight: 90,6 kg
Total Weights: 7109 kg
1. Squat: 6x60,0kg, 6x80,0kg, 6x102,5kg (50%), 5x122,5kg (60%), 5x122,5kg (60%), 5x122,5kg (60%), 5x122,5kg (60%),
2. Benchpress: 6x60,0kg, 6x70,0kg (50%), 5x85,0kg (60%), 4x100,0kg (60%), 4x100,0kg (60%), 4x100,0kg (60%), 8x100,0kg (60%),
Comment:
No training on Friday due to that I had to work late. Came home around nine mad as hell why training would have been nice but the gym closes at nine if no one stays late.
On Saturday we moved the gym from Löthallen to Hallonbergshallen. This was they heaviest move I have ever made. I am we were 30 people helping but it took from nine to five any way and then we had not placed even half of the stuff. My back, butt, arms and legs was aching and still are, why today's training mostly contained moving machines and weight. Squat and benchpress was preformed with stop.
Week 14 - 2009-04-01 - Wednesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 3:00 h
Body Weight: 90,6 kg
Total Weights: 15026 kg
1. Squat: 6x70,0kg, 6x105,0kg (50%), 4x122,5kg (60%), 3x142,5kg (70%), 3x162,5kg (80%), 1x172,0kg (85%),
2. Squat (Suite): 3x192,5kg (70%), 3x225,0kg (80%), 3x225,0kg (80%), 3x225,0kg (80%), 1x240,0kg (85%),
3. Benchpress: 5x70,0kg (50%), 4x85,0kg (60%), 3x100,0kg (70%), 3x100,0kg (70%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%),
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 Sumo: 6x70,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg,
6. AB Crunches: 10x10,0kg, 10x10,0kg, 10x10,0kg, 10x10,0kg,
Comment:
Worst squat session every….almost. My technique was horrible and after the first set on 240 kg my knee started to hurt like crazy why I could not finish. All other exercises was hard and the session took to long time. Buh…I will forget
about this session and look forward to some deadlift on Friday.