Journal
May
Week 22 - 2009-05-31 - Sunday
Program: Generic
Duration: 2:00 h
Body Weight: 89,7 kg
Total Weights: 14700 kg
1. Leg Extension: 10x10,0kg, 10x10,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg,
2. Squat: 6x20,0kg, 6x40,0kg, 6x55,0kg, 6x70,0kg, 6x70,0kg, 6x70,0kg, 6x70,0kg,
3. Squat Sumo: 6x70,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg,
4. Lunge: 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
5. Benchpress: 8x60,0kg, 6x70,0kg, 5x85,0kg, 3x100,0kg, 3x100,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg, 3x115,0kg,
6. Benchpress Rubber band (40kg): 6x20,0kg, 6x40,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg,
7. Triceps Pushdown: 10x20,0kg, 10x30,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg,
8. AB Swissball: 10x, 10x, 10x, 10x,
Comment:
Morning session with Yankeee. My knees hurt some when I performed sumo squat. Otherwise good session. Deadlift tomorrow.
Week 22 - 2009-05-30 - Saturday
Program: Generic
Duration: 0:25 h
Body Weight: 89,7 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:21:32 h, (04:35 min/km, 13,1 Km/h)
Comment:
Ran before breakfast around Lötsjön, very good time considering that I had just gone up.
Week 22 - 2009-05-29 - Friday
Program: Generic
Duration: 2:30 h
Body Weight: 89 kg
Total Weights: 14350 kg
1. Leg Extension: 10x10,0kg, 10x10,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg,
2. Squat: 6x20,0kg, 6x40,0kg, 6x60,0kg, 6x60,0kg, 6x60,0kg, 6x60,0kg,
3. Benchpress: 10x60,0kg, 8x80,0kg, 6x100,0kg, 4x110,0kg, 2x120,0kg, 1x125,0kg, 1x127,5kg, 1x127,5kg,
4. Benchpress to box (14cm): 4x127,5kg, 4x127,5kg, 4x127,5kg, 4x127,5kg,
5. Benchpress: 2x120,0kg, 4x110,0kg, 6x100,0kg, 8x80,0kg, 10x60,0kg,
6. Triceps Frenchpress: 10x20,0kg, 8x30,0kg, 8x30,0kg, 8x30,0kg, 8x30,0kg,
7. Biceps Curls: 10x20,0kg, 8x30,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg,
8. Biceps DB Curl: 10x25,0kg, 8x30,0kg, 8x30,0kg, 8x30,0kg, 8x30,0kg,
9. AB Crunches: 20x, 20x, 20x,
Comment:
Nice session, jwzrd, peppe, mini, alex and Olof in the house and of course kryckan. I performed the squat with stop after jwzrds recommendation to further develop my technique.
Week 22 - 2009-05-26 - Tuesday
Program: Generic
Duration: 0:55 h
Body Weight: 89 kg
Total Weights: 0 kg
1. Running: 10,0 km, 0:49:10 h, (04:55 min/km, 12,2 Km/h)
Comment:
Me and Yankee ran 10 km with ok tempo. This was the first 10 km run this years but there will fore sure be more. I had a average bpm at 175 and topped at 192 bpm in the crasy hill in the middle of the track.
Week 22 - 2009-05-25 - Monday
Program: Generic
Duration: 2:00 h
Body Weight: 89 kg
Total Weights: 16860 kg
1. Deadlift: 10x60,0kg, 8x100,0kg, 8x140,0kg, 8x180,0kg, 8x180,0kg, 8x180,0kg, 10x200,0kg,
2. Row Narrow Grip: 8x60,0kg, 8x80,0kg, 8x80,0kg, 8x80,0kg, 8x80,0kg,
3. Chins: 8x, 8x, 8x, 8x,
4. Chins Behind the Neck: 3x, 3x, 3x, 3x,
5. Press Behind The Neck: 8x20,0kg, 8x30,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg,
6. Triceps Pushdown: 10x20,0kg, 8x30,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg,
7. Biceps DB Hammer Curl: 10x30,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg,
Comment:
10x200 kg in Deadlift is a new Reps PB! Felt light and good and the weight flew up. My back and chest will get some more training now when my knee is hurting. I will become a deadlift specialist.
Week 21 - 2009-05-24 - Sunday
Program: Generic
Duration: 1:45 h
Body Weight: 89 kg
Total Weights: 9530 kg
1. Leg Extension: 10x10,0kg, 10x10,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg,
2. Squat: 6x40,0kg, 6x60,0kg, 6x60,0kg, 6x60,0kg, 6x60,0kg, 6x60,0kg,
3. Lunge: 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
4. Benchpress Rubber band (15kg): 10x40,0kg, 10x60,0kg, 8x80,0kg, 8x80,0kg, 8x80,0kg, 8x80,0kg,
5. Benchpress DB: 10x50,0kg, 8x30,0kg, 8x30,0kg, 8x30,0kg, 8x30,0kg,
6. AB Crunches on Ball: 10x, 10x9,0kg, 10x9,0kg, 10x9,0kg,
Comment:
Good morning workout with good tempo. My knee is still not ok, why I have descided to start low and work my self up. I will start with 60 kg and add 10 kg each week.
Week 21 - 2009-05-22 - Friday
Program: Generic
Duration: 1:30 h
Body Weight: 89 kg
Total Weights: 13940 kg
1. Deadlift from Box: 10x60,0kg, 10x100,0kg, 10x150,0kg, 10x170,0kg, 10x170,0kg, 10x170,0kg, 10x170,0kg,
2. Rowing Broad Grip: 10x60,0kg, 10x60,0kg, 10x60,0kg, 10x60,0kg,
3. Chins Reversed Grip: 8x, 8x, 8x, 8x,
4. Shoulder Lifts Sitting: 10x10,0kg, 10x18,0kg, 10x18,0kg, 10x18,0kg, 10x18,0kg,
5. Shoulder Lifts Leaning Forward: 10x10,0kg, 10x18,0kg, 10x18,0kg, 10x18,0kg, 10x18,0kg,
6. AB Crunches: 10x, 10x, 10x,
Comment:
Good session with good tempo. Today we had a visit from a lot of competent lifters, Laxå, Ivarsson, Emil and more. Jwzrd put in some good in deadlift with 6 reps on 260 kg, very good!
Week 21 - 2009-05-20 - Wednesday
Program: Generic
Duration: 2:30 h
Body Weight: 89,5 kg
Total Weights: 18070 kg
1. Leg Extension: 10x10,0kg, 10x10,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg, 10x20,0kg,
2. Squat: 10x50,0kg, 10x70,0kg, 10x90,0kg, 10x110,0kg, 10x110,0kg, 10x110,0kg, 10x110,0kg,
3. Squat Box: 10x50,0kg, 10x70,0kg, 10x70,0kg, 10x70,0kg, 10x70,0kg,
4. Benchpress to box (9cm): 10x60,0kg, 6x80,0kg, 4x100,0kg, 3x120,0kg,
5. Benchpress Shirt to box (9cm): 4x120,0kg, 3x130,0kg, 3x140,0kg, 3x140,0kg, 3x140,0kg, 3x150,0kg, 3x150,0kg,
6. Benchpress Narrow Grip: 10x60,0kg, 10x60,0kg, 10x60,0kg, 10x60,0kg,
Comment:
When preforming the squat I stood a bit wider and I focused to keep my knees out. It felt good, I will focus on this to get a better squat technique.
Week 21 - 2009-05-19 - Tuesday
Program: Generic
Duration: 0:25 h
Body Weight: 89,5 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:22:40 h, (04:49 min/km, 12,4 Km/h)
Comment:
Easy session but I had sore hamstings why the tempo was low.
Week 21 - 2009-05-18 - Monday
Program: Generic
Duration: 2:30 h
Body Weight: 89,5 kg
Total Weights: 15550 kg
1. Deadlift: 10x60,0kg, 10x60,0kg, 10x100,0kg, 10x100,0kg, 10x140,0kg, 10x140,0kg, 10x140,0kg, 10x140,0kg,
2. Deadlift Straight Legged: 10x60,0kg, 10x80,0kg, 10x80,0kg, 10x80,0kg, 10x80,0kg,
3. Muscle-up: 3x, 3x, 3x, 3x,
4. Chins: 8x, 8x5,0kg, 8x5,0kg, 8x5,0kg, 6x5,0kg,
5. Chins Behind the Neck: 3x, 3x, 3x, 3x,
6. Biceps DB Curl: 10x20,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
7. Biceps Curls: 10x20,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
Comment:
I had a sore hamstring today why the deadlift mostly did not affect my lower back. I will step up the weight each week.
Week 20 - 2009-05-15 - Friday
Program: Generic
Duration: 2:00 h
Body Weight: 87,8 kg
Total Weights: 7816 kg
1. Benchpress to box (9cm): 10x60,0kg, 8x80,0kg, 8x90,0kg, 8x100,0kg, 8x100,0kg, 8x100,0kg, 8x100,0kg,
2. Press Behind The Neck: 8x20,0kg, 8x30,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg,
3. Shoulder Lifts Sitting: 8x10,0kg, 8x18,0kg, 8x18,0kg, 8x18,0kg, 8x18,0kg,
4. Shoulder Lifts Leaning Forward: 8x10,0kg, 8x10,0kg, 8x10,0kg, 8x10,0kg,
5. AB Crunches: 10x, 10x, 10x,
Comment:
Today there were a lot of good lifters at STK. Krille and Angelica did great squat sessions.
Week 20 - 2009-05-13 - Wednesday
Program: Generic
Duration: 1:30 h
Body Weight: 87,8 kg
Total Weights: 4745 kg
1. Chins: 8x, 8x, 8x5,0kg, 8x5,0kg, 5x5,0kg,
2. Chins Reversed Grip: 8x, 8x, 8x,
3. Rowing Broad Grip: 8x50,0kg, 8x60,0kg, 8x70,0kg, 8x70,0kg, 8x70,0kg,
4. Biceps DB Curl: 8x20,0kg, 8x30,0kg, 8x30,0kg, 8x30,0kg,
5. Biceps Curls: 8x30,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg,
6. AB Crunches: 10x, 10x, 10x,
Comment:
Nice back session.
Week 20 - 2009-05-11 - Monday
Program: Generic
Duration: 0:45 h
Body Weight: 87,8 kg
Total Weights: 4200 kg
1. Benchpress Rubber band (15kg): 10x20,0kg, 8x40,0kg, 8x60,0kg, 8x60,0kg, 8x60,0kg, 8x60,0kg,
2. Triceps Frenchpress: 10x20,0kg, 8x25,0kg, 8x30,0kg, 8x35,0kg, 8x35,0kg, 8x35,0kg, 8x35,0kg,
3. Pushups: 10x, 10x, 10x,
Comment:
Light session to stimulate the triceps.
Week 19 - 2009-05-09 - Saturday
Program: Competition
Duration: 4:00 h
Body Weight: 87,8 kg
Total Weights: 8305 kg
1. Squat: 6x60,0kg, 5x80,0kg, 4x100,0kg, 4x120,0kg, 3x140,0kg, 2x160,0kg,
2. Squat (Suite): 2x225,0kg, 1x230,0kg, 1x240,0kg, 0x250,0kg, 0x250,0kg,
3. Benchpress: 6x60,0kg, 5x80,0kg, 3x100,0kg, 2x110,0kg, 1x120,0kg,
4. Benchpress (Shirt) to box: 2x140,0kg, 1x140,0kg,
5. Benchpress (Shirt): 1x140,0kg, 1x145,0kg, 0x150,0kg,
6. Deadlift: 6x60,0kg, 3x100,0kg, 3x140,0kg, 2x180,0kg, 1x200,0kg, 1x220,0kg,
7. Deadlift (Suite): 1x240,0kg, 1x250,0kg, 1x270,0kg, 1x280,0kg,
Comment:
Series Competition 2 2009 - Södertälje AK
Weight: 87,8 kg
Squat:
1. 240 kg - oxo
2. 250 kg - xxx
3. 250 kg - xxx
Benchpress:
1. 140 kg - ooo
2. 145 kg - ooo
3. 150 kg - xxx
Deadlift:
1. 250 kg - ooo
2. 270 kg - ooo
3. 280 kg - ooo
Total: 665 kg
Points: 430 points
Summary:
Warming up squat was very good and the weight felt light. I had some knee issues but as I got warmed up they got resolved. I had a lot of clothes on to keep warm which was very good. The first squat I came a bit forward why the lift
did not look that good. The second attempt I just went through to the bottom with no support at all. On the last attempt I was to carefully and I did not get the proper depth.
The benchpress went ok, but the warm-up was heavy as hell and I was scared that I would not get any lift at all. More triceps strength needed.
The deadlift was perfect!
Week 19 - 2009-05-06 - Wednesday
Program: Generic
Duration: 1:00 h
Body Weight: 89,2 kg
Total Weights: 5245 kg
1. Squat: 6x60,0kg, 5x80,0kg, 4x100,0kg, 3x120,0kg, 3x120,0kg, 3x140,0kg, 3x140,0kg, 3x140,0kg,
2. Benchpress: 6x60,0kg, 6x70,0kg, 5x85,0kg, 3x100,0kg, 3x100,0kg, 3x100,0kg,
Comment:
Light session just to move some weight. My knee was bothering me a bit, now I have pain in both knees. Not good. I saw the European Powerlifting Championship today on TV, crazy how much they lift.
Week 19 - 2009-05-05 - Tuesday
Program: Generic
Duration: 0:25 h
Body Weight: 89,2 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:22:41 h, (04:50 min/km, 12,4 Km/h)
Comment:
Easy running session. I meet Moa in the track and ran with her for about 800 meter. Cheers!
Week 19 - 2009-05-04 - Monday
Program: Generic
Duration: 1:00 h
Body Weight: 90,2 kg
Total Weights: 7181 kg
1. Deadlift: 6x60,0kg, 6x100,0kg, 5x140,0kg, 4x165,0kg, 4x165,0kg, 3x195,0kg, 3x195,0kg, 3x195,0kg,
2. Benchpress: 6x60,0kg, 6x70,0kg, 5x85,0kg, 5x85,0kg, 3x100,0kg, 3x100,0kg, 1x107,5kg, 1x107,5kg,
3. AB Crunches: 10x, 10x, 10x,
Comment:
Easy session to load for the competition on Saturday. I am very excited.
Week 18 - 2009-05-03 - Sunday
Program: Generic
Duration: 2:30 h
Body Weight: 90,2 kg
Total Weights: 6793 kg
1. Squat: 6x60,0kg, 6x80,0kg, 6x100,0kg, 4x120,0kg, 3x140,0kg, 3x140,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg,
2. Benchpress: 6x60,0kg, 6x70,0kg, 5x85,0kg, 4x100,0kg, 3x110,0kg, 2x120,0kg,
3. Benchpress (Shirt): 3x130,0kg, 2x140,0kg, 1x140,0kg, 1x147,5kg,
Comment:
I have modified my benchshirt by sewing the arms to be a little tighter. This resulted in that it took 30 min to take of the shirt. So just now I have re-sewn it a bit less aggressive to ensure that I get it of.
Week 18 - 2009-05-01 - Friday
Program: Generic
Duration: 2:50 h
Body Weight: 90,2 kg
Total Weights: 10555 kg
1. Clean: 2x40,0kg, 2x60,0kg, 2x60,0kg, 2x70,0kg, 2x80,0kg, 2x80,0kg, 1x90,0kg, 0x100,0kg,
2. Deadlift: 6x60,0kg, 6x100,0kg, 5x140,0kg, 4x180,0kg, 2x200,0kg, 2x200,0kg, 2x220,0kg, 2x220,0kg, 2x220,0kg, 2x220,0kg, 2x220,0kg,
3. Benchpress: 6x60,0kg, 6x70,0kg, 5x85,0kg, 4x100,0kg, 4x100,0kg, 4x100,0kg, 4x100,0kg,
4. Triceps Frenchpress: 10x20,0kg, 10x25,0kg, 10x35,0kg, 10x35,0kg, 10x35,0kg,
5. AB Crunches: 10x, 10x, 10x,
Comment:
Started with Clean and Jerk but I tried to hard why my deadlift was heavy. Next session on Sunday, benchpress.