Journal
September
Week 40 - 2009-09-30 - Wednesday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:35 h
Body Weight: 90 kg
Total Weights: 13277 kg
1. AB Crunches: 20x, 20x, 20x,
2. Back Lifts: 15x10,0kg, 15x10,0kg, 15x10,0kg,
3. Squat Sumo with Stop: 4x85,0kg (60%), 4x100,0kg (70%), 3x107,5kg (75%), 3x115,0kg (80%), 3x120,0kg (85%), 3x120,0kg (85%),
4. Benchpress with Stop: 6x75,0kg (60%), 5x87,5kg (70%), 4x95,0kg (75%), 3x100,0kg (80%), 3x100,0kg (80%), 3x107,5kg (85%), 3x107,5kg (85%),
5. Deadlift: 6x155,0kg (60%), 4x180,0kg (70%), 3x192,5kg (75%), 3x205,0kg (80%), 3x220,0kg (85%), 3x220,0kg (85%),
6. Press: 6x42,5kg (60%), 5x50,0kg (70%), 5x50,0kg (70%), 4x52,5kg (75%), 4x52,5kg (75%),
7. Triceps Pushdown: 10x30,0kg (50%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%),
8. Biceps Curls: 10x30,0kg (50%), 10x35,0kg (60%), 10x35,0kg (60%), 10x35,0kg (60%),
Comment:
Week 4 - Day 2
Both the benchpress and the deadlift was tasty and felt very good. I had prepared a good East Coast Cream mix tape with Wu Tang Clan, Redman & Method Man and more which made the session even nicer.
Week 40 - 2009-09-28 - Monday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:20 h
Body Weight: 90 kg
Total Weights: 11372 kg
1. AB Crunches: 30x, 30x, 30x,
2. Back Lifts: 12x15,0kg, 12x15,0kg, 12x15,0kg,
3. Squat: 4x117,5kg (60%), 3x137,5kg (70%), 3x147,5kg (75%), 3x155,0kg (80%), 2x165,0kg (85%), 1x175,0kg (90%),
4. Squat (Suite): 2x205,0kg (82,5%), 2x210,0kg (85%), 2x222,5kg (90%), 2x222,5kg (90%),
5. Benchpress with Stop: 4x67,5kg (60%), 4x80,0kg (70%), 4x85,0kg (75%), 3x90,0kg (80%), 3x95,0kg (85%), 3x95,0kg (85%),
6. Deadlift Straight Legged: 5x70,0kg (60%), 4x80,0kg (70%), 3x87,5kg (75%), 3x92,5kg (80%), 3x92,5kg (80%),
7. Rowing Broad Grip: 8x60,0kg (60%), 8x80,0kg (70%), 8x80,0kg (70%), 8x80,0kg (70%),
8. Leg Curls: 12x30,0kg, 10x40,0kg, 8x50,0kg,
Comment:
Week 4 - Day 1
Borrowed Peppes suite due to that my suite is sown in and it is a bit to tight to train with.
Week 39 - 2009-09-27 - Sunday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:45 h
Body Weight: 90 kg
Total Weights: 13877 kg
1. AB Crunches: 25x, 25x, 25x,
2. Back Lifts: 10x20,0kg, 10x20,0kg, 10x20,0kg,
3. Squat: 4x102,5kg (60%), 3x115,0kg (67,5%), 3x132,5kg (77,5%), 3x145,0kg (85%), 6x132,5kg (77,5%), 3x145,0kg (85%), 6x132,5kg (77,5%), 3x145,0kg (85%), 6x132,5kg (77,5%),
4. Benchpress Narrow Grip: 6x62,5kg (60%), 6x67,5kg (65%), 5x72,5kg (70%), 4x80,0kg (75%), 4x80,0kg (75%),
5. Deadlift Standing on Box: 6x120,0kg (60%), 5x145,0kg (72,5%), 4x155,0kg (77,5%), 3x160,0kg (80%), 3x160,0kg (80%),
6. Press Behind The Neck: 5x42,5kg (60%), 4x50,0kg (70%), 4x50,0kg (70%), 3x52,5kg (75%), 3x52,5kg (75%),
7. Rowing Broad Grip: 10x70,0kg (60%), 10x70,0kg (60%), 10x70,0kg (60%),
8. Pushups: 10x20,0kg, 10x20,0kg, 10x20,0kg,
Comment:
Week 3 - Day 3
I felt some pain in my knee during the warm up for squat but it passed as I began the super set. The Deadlift standing on a box fealt heavy today but it was pretty easy any way. Squat with suit tomorrow.
Week 39 - 2009-09-25 - Friday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:50 h
Body Weight: 90 kg
Total Weights: 15938 kg
1. AB Crunches: 20x, 20x, 20x,
2. Back Lifts: 12x15,0kg, 12x15,0kg, 12x15,0kg,
3. Squat Sumo with Stop: 6x85,0kg (60%), 5x100,0kg (70%), 4x107,5kg (75%), 3x115,0kg (80%), 3x115,0kg (80%), 3x115,0kg (80%),
4. Benchpress with Stop: 5x75,0kg (60%), 4x87,5kg (70%), 3x90,0kg (75%), 3x100,0kg (80%), 5x87,5kg (70%), 3x100,0kg (80%), 5x87,5kg (70%), 3x100,0kg (80%), 5x87,5kg (70%),
5. Deadlift from Box: 3x155,0kg (60%), 3x180,0kg (70%), 3x205,0kg (80%), 3x220,0kg (85%), 3x220,0kg (85%), 3x220,0kg (85%),
6. Deadlift: 4x155,0kg (60%), 4x180,0kg (70%), 3x192,5kg (75%), 3x205,0kg (80%), 3x205,0kg (80%), 3x205,0kg (80%),
7. Triceps Pushdown: 12x25,0kg (45%), 12x30,0kg (50%), 12x30,0kg (50%), 12x30,0kg (50%),
8. Biceps Curls: 12x27,0kg (50%), 12x27,0kg (50%), 12x27,0kg (50%),
Comment:
Week 3 - Day 2
Benchpress with stop super set.
Deadlift from box and Deadlift superset, tasty! Also supersetted triceps and biceps but that was light weight compared to the deadlift.
Week 39 - 2009-09-23 - Wednesday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:45 h
Body Weight: 90 kg
Total Weights: 12711 kg
1. AB Crunches: 30x, 30x, 30x,
2. Back Lifts: 15x10,0kg, 15x10,0kg, 15x10,0kg,
3. Squat: 5x117,5kg (60%), 4x137,5kg (70%), 4x147,5kg (75%), 3x147,5kg (75%), 3x155,0kg (80%), 3x155,0kg (80%), 3x165,0kg (85%), 3x165,0kg (85%),
4. Benchpress with Stop: 6x67,5kg (60%), 5x80,0kg (70%), 4x85,0kg (75%), 4x85,0kg (75%), 3x90,0kg (80%), 3x90,0kg (80%),
5. Deadlift Straight Legged: 5x70,0kg (60%), 5x80,0kg (70%), 5x87,5kg (75%), 5x87,5kg (75%),
6. Press: 5x42,5kg (60%), 4x50,0kg (70%), 3x52,5kg (75%), 3x55,0kg (80%), 3x55,0kg (80%),
7. Rowing Broad Grip: 12x60,0kg (50%), 12x60,0kg (50%), 12x60,0kg (50%),
8. Leg Curls: 12x25,0kg, 12x30,0kg, 10x40,0kg, 8x50,0kg,
Comment:
Week 3 - Day 1
Good tempo through the session with the heavy squat as an exemption. Next session on Friday.
Week 39 - 2009-09-21 - Monday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:40 h
Body Weight: 90 kg
Total Weights: 12617 kg
1. AB Crunches: 25x, 25x, 25x,
2. Back Lifts: 10x15,0kg, 10x15,0kg, 10x15,0kg,
3. Squat: 4x102,5kg (60%), 4x127,5kg (70%), 3x140,0kg (82,5%), 6x127,5kg (75%), 3x140,0kg (82,5%), 6x127,5kg (75%), 3x140,0kg (82,5%), 6x127,5kg (75%),
4. Benchpress Narrow Grip: 5x62,5kg (60%), 5x67,5kg (65%), 4x72,5kg (70%), 4x80,0kg (75%), 4x80,0kg (75%),
5. Deadlift Standing on Box: 5x120,0kg (60%), 4x140,0kg (70%), 3x150,0kg (75%), 3x155,0kg (77,5%), 3x155,0kg (77,5%),
6. Press Behind The Neck: 5x42,5kg (60%), 4x45,0kg (65%), 4x45,0kg (65%), 3x50,0kg (70%), 3x50,0kg (70%),
7. Rowing Broad Grip: 10x70,0kg (60%), 10x70,0kg (60%), 10x70,0kg (60%),
8. Pushups: 10x20,0kg, 10x20,0kg, 10x20,0kg,
Comment:
Week 2 - Day 3
Ok session, was not that hard. Will continue with the setup training the program 4 days a week.
Week 38 - 2009-09-20 - Sunday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:40 h
Body Weight: 90 kg
Total Weights: 14574 kg
1. AB Crunches: 20x, 20x, 20x,
2. Back Lifts: 12x10,0kg, 12x10,0kg, 12x10,0kg,
3. Squat Sumo with Stop: 5x85,0kg (60%), 4x90,0kg (67,5%), 4x102,5kg (72,5%), 3x110,0kg (77,5%), 3x115,0kg (80%), 3x115,0kg (80%),
4. Benchpress with Stop: 5x77,5kg (62,5%), 4x90,0kg (72,5%), 3x97,5kg (77,5%), 6x85,0kg (67,5%), 3x97,5kg (77,5%), 6x85,0kg (67,5%), 3x97,5kg (77,5%), 6x85,0kg (67,5%),
5. Deadlift from Box: 4x155,0kg (60%), 4x180,0kg (70%), 3x205,0kg (80%), 3x205,0kg (80%), 3x205,0kg (80%),
6. Deadlift: 4x155,0kg (60%), 4x180,0kg (70%), 4x192,5kg (75%), 4x192,5kg (75%), 4x192,5kg,
7. Triceps Pushdown: 10x40,0kg, 10x40,0kg, 10x40,0kg,
8. Biceps Curls: 10x27,0kg, 10x27,0kg, 10x27,0kg,
Comment:
Week 2 - Day 2
Deadlift and Deadlift from box was super-setted. Good tempo!
Week 38 - 2009-09-18 - Friday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:00 h
Body Weight: 90 kg
Total Weights: 11675 kg
1. AB Crunches: 30x, 30x, 30x,
2. Back Lifts: 12x5,0kg, 12x5,0kg, 12x5,0kg,
3. Squat: 6x117,5kg (60%), 5x127,5kg (65%), 4x137,5kg (70%), 3x147,5kg (75%), 3x150,0kg (77,5%), 3x160,0kg (82,5%), 3x160,0kg (82,5%),
4. Benchpress with Stop: 7x67,5kg (60%), 5x75,0kg (67,5%), 4x82,5kg (72,5%), 3x87,5kg (77,5%), 3x87,5kg (78%), 2x87,5kg (77,5%),
5. Deadlift Straight Legged: 5x70,0kg (60%), 5x80,0kg (70%), 5x87,5kg (75%), 5x87,5kg (75%),
6. Press: 5x42,5kg (60%), 4x50,0kg (70%), 4x50,0kg (70%), 3x52,5kg (75%), 3x52,5kg (75%),
7. Rowing Broad Grip: 12x60,0kg (50%), 12x60,0kg (50%), 12x60,0kg (50%),
8. Leg Curls: 12x30,0kg, 10x40,0kg, 8x50,0kg,
Comment:
Week 2 - Day 1
Cake and cookie party toooonight!
Week 38 - 2009-09-16 - Wednesday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:00 h
Body Weight: 90 kg
Total Weights: 13476 kg
1. AB Crunches: 25x, 25x, 25x,
2. Back Lifts: 12x5,0kg, 12x5,0kg, 12x5,0kg,
3. Squat: 5x110,0kg (65%), 4x127,5kg (75%), 3x135,0kg (80%), 6x122,5kg (72,5%), 3x135,0kg (80%), 6x122,5kg (72,5%), 3x135,0kg (80%), 6x122,5kg,
4. Benchpress Narrow Grip: 6x62,5kg (60%), 5x67,5kg (65%), 5x67,5kg (65%), 5x72,5kg (70%), 5x72,5kg (70%), 5x72,5kg (80%),
5. Deadlift Standing on Box: 5x120,0kg (60%), 5x130,0kg (65%), 4x140,0kg (70%), 4x140,0kg (70%), 4x150,0kg (75%), 4x150,0kg (75%),
6. Press Behind The Neck: 6x37,5kg (55%), 5x42,5kg (60%), 5x42,5kg (60%), 4x45,0kg (65%), 4x45,0kg (65%),
7. Rowing Broad Grip: 10x60,0kg, 10x60,0kg, 10x60,0kg,
8. Pushups: 10x10,0kg, 10x10,0kg, 10x10,0kg,
Comment:
Week 1 - Day 3
Terrible sore Hamstring. The squat went well considering.
Week 38 - 2009-09-14 - Monday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:00 h
Body Weight: 90 kg
Total Weights: 14139 kg
1. AB Crunches: 20x, 20x, 20x,
2. Back Lifts: 15x, 15x, 15x,
3. Squat Sumo with Stop: 6x85,0kg (60%), 6x85,0kg (60%), 5x100,0kg (70%), 5x100,0kg (70%), 3x107,5kg (75%), 3x107,5kg (75%), 3x107,5kg (75%),
4. Benchpress with Stop: 6x75,0kg (60%), 5x87,5kg (70%), 4x95,0kg (75%), 6x82,5kg (65%), 4x95,0kg (75%), 6x82,5kg (65%), 4x95,0kg (65%), 6x82,5kg (65%),
5. Deadlift Standing on Box: 5x155,0kg (60%), 4x192,5kg (75%), 4x192,5kg (75%), 4x192,5kg (75%),
6. Deadlift: 5x155,0kg (60%), 5x180,0kg (70%), 5x180,0kg (70%), 5x180,0kg (70%),
7. Triceps Pushdown: 12x30,0kg (50%), 12x30,0kg (50%), 12x30,0kg (50%),
Comment:
Week 1 - Day 2
I really got to tast it today. Read wrong in the program, should of been deadlift from boxes not standing on box. Super set on the Deadlift and the Deadlift standing on box, also super-set drop-set on the benchpress.
Week 37 - 2009-09-13 - Sunday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:00 h
Body Weight: 90 kg
Total Weights: 13871 kg
1. Squat: 6x117,5kg (60%), 6x127,5kg (65%), 5x137,5kg (70%), 5x137,5kg (70%), 4x147,5kg (75%), 4x147,5kg (75%), 3x155,0kg (80%), 3x155,0kg (80%),
2. Benchpress with Stop: 6x67,5kg (60%), 5x80,0kg (70%), 5x80,0kg (75%), 5x80,0kg (75%), 3x85,0kg (75%), 3x85,0kg (75%), 3x85,0kg (75%),
3. Deadlift Straight Legged: 8x70,0kg (60%), 8x70,0kg (60%), 6x80,0kg (70%), 6x80,0kg (70%),
4. Press: 6x42,5kg (60%), 5x45,0kg (65%), 5x45,0kg (65%), 4x50,0kg (70%), 4x50,0kg (70%),
5. Rowing Broad Grip: 12x60,0kg (50%), 12x60,0kg (50%), 12x60,0kg (50%),
6. Leg Curls: 10x40,0kg (50%), 10x40,0kg (50%), 10x40,0kg (50%),
7. AB Crunches: 30x, 30x, 30x,
8. Back Lifts: 15x, 15x, 15x,
Comment:
Week 1 - Day 1
Started a new program. Will try the Dietmar Wolfs Viderekomne 1 program.
Week 37 - 2009-09-11 - Friday
Program: Generic
Duration: 2:00 h
Body Weight: 90 kg
Total Weights: 18600 kg
1. Thrusters: 10x20,0kg, 10x30,0kg, 10x40,0kg,
2. Benchpress Incline: 10x40,0kg, 10x60,0kg, 10x60,0kg, 10x60,0kg,
3. Benchpress Narrow Grip: 10x50,0kg, 10x70,0kg, 10x70,0kg, 10x70,0kg,
4. Deadlift: 10x60,0kg, 10x100,0kg, 10x140,0kg, 10x170,0kg, 10x170,0kg, 10x170,0kg,
5. Deadlift Sumo: 10x100,0kg, 10x100,0kg, 10x100,0kg,
6. Rowing Broad Grip: 10x60,0kg, 10x60,0kg, 10x60,0kg,
7. AB Swissball: 10x, 10x, 10x,
Comment:
Good back session. I will start to train a new training program on Sunday.
Week 37 - 2009-09-09 - Wednesday
Program: Generic
Duration: 2:00 h
Body Weight: 90 kg
Total Weights: 14050 kg
1. Squat: 10x60,0kg, 10x100,0kg, 10x130,0kg, 10x130,0kg, 10x130,0kg,
2. Squat Front: 10x60,0kg, 10x80,0kg, 10x80,0kg, 10x80,0kg,
3. Benchpress: 10x50,0kg, 10x70,0kg, 10x90,0kg, 10x90,0kg, 10x90,0kg,
4. Benchpress DB Incline: 10x30,0kg, 10x45,0kg, 10x45,0kg, 10x45,0kg,
5. AB Crunches: 15x, 15x, 15x,
Comment:
Ok, start up session. I had some sore muscles from mondays squat but I managed to do my reps.
Week 37 - 2009-09-07 - Monday
Program: Generic
Duration: 0:45 h
Body Weight: 89,9 kg
Total Weights: 9000 kg
1. Squat: 10x60,0kg, 10x80,0kg, 10x100,0kg, 10x120,0kg, 10x120,0kg, 10x120,0kg,
2. Benchpress: 10x60,0kg, 10x80,0kg, 10x80,0kg, 10x80,0kg,
Comment:
Light weight session after the competition, we had a board meeting why the training session only included two exercises.
Week 36 - 2009-09-05 - Saturday
Program: Competition
Duration: 4:00 h
Body Weight: 89,9 kg
Total Weights: 6968 kg
1. Squat: 5x60,0kg, 3x80,0kg, 3x80,0kg, 2x100,0kg, 2x100,0kg, 2x120,0kg, 2x140,0kg, 1x160,0kg,
2. Squat (Suite): 3x200,0kg, 2x210,0kg, 1x220,0kg, 1x230,0kg, 1x240,0kg,
3. Benchpress: 3x60,0kg, 3x80,0kg, 2x100,0kg, 1x110,0kg,
4. Benchpress Shirt to box (4cm): 1x130,0kg, 1x130,0kg,
5. Benchpress Shirt: 1x140,0kg, 0x147,5kg, 1x147,5kg,
6. Deadlift: 4x60,0kg, 3x100,0kg, 2x140,0kg, 2x180,0kg, 1x200,0kg,
7. Deadlift (Suite): 1x220,0kg, 1x250,0kg, 1x270,0kg, 0x283,0kg,
Comment:
Competition at Södertälje AK in Östertäljehallen.
Weight: 90,0 kg (Perfect weigh-in)
Squat:
220 kg - Ok
230 kg - Ok
240 kg - Ok
Benchpress:
140 kg - Ok
147,5 kg - No lift
147,5 kg - Ok
Deadlift
250 kg - Ok
270 kg - Ok
283 kg - No lift
The squat was really a surprise, I thought that I would be very weak due to the lack of training but it felt really good. Benchpress was ok but 147,5 kg was really my max today but I am very satisfied that I got 147,5 kg. The deadlift was
ok but I fail the record attempt on 283 kg for district Östra Svealand in weight class 90 kg. I will get it next time. Overall a very good competition which was very good arranged by Södertälje AK.
Week 36 - 2009-09-02 - Wednesday
Program: Generic
Duration: 2:00 h
Body Weight: 89,9 kg
Total Weights: 5140 kg
1. Squat: 4x60,0kg, 4x80,0kg, 3x100,0kg, 3x120,0kg, 3x140,0kg, 2x150,0kg, 1x160,0kg,
2. Squat (Suite): 3x200,0kg, 3x210,0kg, 1x220,0kg,
3. Benchpress: 3x60,0kg, 3x80,0kg, 3x90,0kg, 3x100,0kg, 3x100,0kg, 3x100,0kg,
Comment:
I tried Peppes suit today before the competition, was big and the shoulder straps was long. It will work perfect on the competition which I will try and do very easy.