Journal
December
Week 53 - 2009-01-31 - Sunday
Program: Generic
Duration:
Body Weight: 89,8 kg
Total Weights: 2665 kg
1. Snatch: 3x40,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x60,0kg,
2. Press: 3x60,0kg, 2x70,0kg, 2x80,0kg, 2x80,0kg, 2x80,0kg,
3. Biceps Curls: 6x30,0kg, 5x40,0kg, 5x45,0kg, 5x45,0kg, 5x45,0kg,
4. Situps: 10x, 10x, 10x,
Comment:
Light New Years Eve session.
Week 53 - 2009-12-30 - Wednesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:30 h
Body Weight: 89,8 kg
Total Weights: 14785 kg
1. Snatch: 3x40,0kg, 3x40,0kg, 3x50,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x60,0kg, 3x60,0kg,
2. Squat: 5x95,0kg, 4x115,0kg, 3x132,5kg, 3x132,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg,
3. Benchpress: 5x65,0kg, 4x77,5kg, 3x95,0kg, 3x95,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg,
4. Flys: 10x25,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
5. Squat: 5x95,0kg, 5x115,0kg, 5x132,5kg, 5x132,5kg, 5x132,5kg, 5x132,5kg, 5x132,5kg,
6. Situps: 10x, 10x, 10x,
Comment:
Tasty squat session!
Week 53 - 2009-12-28 - Monday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:00 h
Body Weight: 89,8 kg
Total Weights: 12315 kg
1. Clean and Jerk: 3x40,0kg, 3x40,0kg, 3x40,0kg, 3x60,0kg, 3x60,0kg, 3x60,0kg, 3x70,0kg, 3x70,0kg, 3x70,0kg, 2x80,0kg, 2x80,0kg, 2x90,0kg, 2x90,0kg, 2x90,0kg, 1x95,0kg, 1x100,0kg, 1x105,0kg, 0x111,0kg,
2. Press: 4x60,0kg, 4x60,0kg, 4x60,0kg, 4x60,0kg, 4x60,0kg,
3. Benchpress Incline: 5x60,0kg, 4x70,0kg, 4x80,0kg, 4x80,0kg, 4x80,0kg, 4x80,0kg, 4x80,0kg, 4x80,0kg,
4. Dips: 8x10,0kg, 8x10,0kg, 8x10,0kg, 8x10,0kg, 8x10,0kg,
5. Deadlift to Knee: 4x125,0kg, 4x150,0kg, 3x175,0kg, 3x175,0kg, 2x187,5kg, 2x187,5kg, 2x187,5kg, 2x187,5kg, 2x187,5kg,
6. Goodmornings Sitting: 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg,
Comment:
Clean and Jerk challenge with me, Krille and Peppe that ended with a tie at 105 kg!
Week 52 - 2009-12-27 - Sunday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 1:30 h
Body Weight: 89,8 kg
Total Weights: 12137 kg
1. Squat: 5x95,0kg, 4x115,0kg, 3x132,5kg, 3x132,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg,
2. Benchpress: 5x72,5kg, 4x85,0kg, 3x97,5kg, 3x97,5kg, 3x97,5kg, 3x97,5kg, 3x97,5kg,
3. Benchpress DB: 10x40,0kg, 10x50,0kg, 10x50,0kg, 10x50,0kg, 10x50,0kg, 10x50,0kg,
4. Squat: 5x95,0kg, 4x115,0kg, 4x132,5kg, 4x132,5kg, 4x132,5kg, 4x132,5kg,
5. Situps: 10x, 10x, 10x,
Comment:
Morning session with big O.
Week 52 - 2009-12-25 - Friday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 1:30 h
Body Weight: 89,8 kg
Total Weights: 14710 kg
1. Deadlift Standing on Box: 3x125,0kg, 3x150,0kg, 3x150,0kg, 2x162,5kg, 2x162,5kg, 2x162,5kg, 2x162,5kg,
2. Benchpress: 5x65,0kg, 4x77,5kg, 3x90,0kg, 3x90,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 3x97,5kg, 3x97,5kg, 4x90,0kg, 6x77,5kg, 8x65,0kg,
3. Flys: 10x25,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
4. Deadlift: 4x125,0kg, 4x150,0kg, 3x175,0kg, 3x175,0kg, 3x200,0kg, 3x200,0kg, 3x200,0kg, 3x200,0kg, 3x200,0kg,
5. Goodmornings Standing: 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg,
Comment:
Morning session with Peppe and Alex.
Week 52 - 2009-12-24 - Thursday
Program: Generic
Duration: 1:20 h
Body Weight: 89,8 kg
Total Weights: 2700 kg
1. Snatch: 3x40,0kg, 3x40,0kg, 3x40,0kg, 3x50,0kg, 3x50,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x60,0kg, 3x60,0kg,
2. Clean and Jerk from Tighs: 3x60,0kg, 3x60,0kg, 3x60,0kg, 3x70,0kg, 3x70,0kg, 3x70,0kg,
3. AB Swissball: 20x, 15x, 11x,
Comment:
Merry Christmas!
Week 52 - 2009-12-23 - Wednesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 1:30 h
Body Weight: 90,3 kg
Total Weights: 10740 kg
1. Benchpress: 5x65,0kg, 4x77,5kg, 3x90,0kg, 3x90,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg, 2x110,0kg, 2x110,0kg, 2x110,0kg,
2. Squat: 5x95,0kg, 4x115,0kg, 3x132,5kg, 3x132,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg,
3. Benchpress: 4x72,5kg, 4x85,0kg, 4x97,5kg, 4x97,5kg, 4x97,5kg, 4x97,5kg,
4. Flys: 10x25,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
5. Situps: 10x, 10x, 10x,
Comment:
Good benchpress session.
Week 52 - 2009-12-22 - Tuesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 1:30 h
Body Weight: 90,3 kg
Total Weights: 10480 kg
1. Deadlift Standing on Box: 3x125,0kg, 3x125,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg,
2. Benchpress Incline: 6x50,0kg, 5x70,0kg, 4x80,0kg, 4x80,0kg, 4x80,0kg, 4x80,0kg, 4x80,0kg, 4x80,0kg,
3. Dips: 6x, 6x, 6x, 6x, 6x,
4. Deadlift from Box: 5x150,0kg, 4x175,0kg, 3x200,0kg, 3x200,0kg, 2x220,0kg, 2x220,0kg, 2x220,0kg, 2x220,0kg,
5. Goodmornings Sitting: 6x50,0kg, 5x50,0kg, 5x50,0kg, 5x50,0kg, 5x50,0kg, 5x50,0kg,
Comment:
This was mondays session but due to x-mas shopping I had to perform it today.
Week 51 - 2009-12-20 - Sunday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 1:20 h
Body Weight: 89,8 kg
Total Weights: 11140 kg
1. Benchpress: 5x65,0kg, 4x77,5kg, 3x90,0kg, 3x90,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg,
2. Squat: 5x95,0kg, 4x115,0kg, 3x132,5kg, 3x132,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg,
3. Benchpress: 5x72,5kg, 4x85,0kg, 3x97,5kg, 3x97,5kg, 3x97,5kg, 3x97,5kg, 3x97,5kg,
4. Flys: 10x25,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
5. Situps: 10x, 10x, 10x,
Comment:
Good morning session.
Week 51 - 2009-12-16 - Wednesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:20 h
Body Weight: 89,8 kg
Total Weights: 19756 kg
1. Snatch: 3x40,0kg, 3x40,0kg, 3x40,0kg, 3x50,0kg, 3x50,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x60,0kg, 3x60,0kg,
2. Deadlift: 4x125,0kg, 4x150,0kg, 3x175,0kg, 3x175,0kg, 3x200,0kg, 3x200,0kg, 3x200,0kg, 3x200,0kg, 3x200,0kg,
3. Benchpress: 6x65,0kg, 5x77,5kg, 4x90,0kg, 4x90,0kg, 3x97,5kg, 3x97,5kg, 2x105,0kg, 2x105,0kg, 3x97,5kg, 3x97,5kg, 4x90,0kg, 6x85,0kg, 8x77,5kg, 10x65,0kg,
4. Flys: 10x25,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
5. Deadlift to Knee: 4x125,0kg, 4x150,0kg, 4x175,0kg, 4x175,0kg, 4x175,0kg, 4x175,0kg, 4x175,0kg,
6. Goodmornings Standing: 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg,
Comment:
First heavy deadlift session since 1,5 months back. The weight felt heavy. The snatch is of course not part of the Sheiko program but I train the technique to get more flexible and warmed up.
Week 51 - 2009-12-14 - Monday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:00 h
Body Weight: 90,3 kg
Total Weights: 12230 kg
1. Squat: 5x95,0kg, 4x115,0kg, 4x115,0kg, 3x132,5kg, 3x132,5kg, 2x152,5kg, 2x152,5kg, 2x152,5kg, 2x152,5kg, 2x152,5kg,
2. Benchpress: 5x65,0kg, 4x77,5kg, 3x90,0kg, 3x90,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg,
3. Flys: 10x25,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
4. Squat: 5x95,0kg, 5x115,0kg, 4x132,5kg, 4x132,5kg, 4x132,5kg, 4x132,5kg, 4x132,5kg,
5. Situps: 12x, 12x, 12x,
Comment:
First real powerlifting session since late October. I am now also trying to eat acording to LCHF which so far have worked fine. It will be intressting to see if I will manage to train hard without carbs.
Week 50 - 2009-12-13 - Sunday
Program: Generic
Duration: 1:00 h
Body Weight: 90,3 kg
Total Weights: 3860 kg
1. Snatch from Tighs: 4x30,0kg, 4x40,0kg, 4x40,0kg, 4x40,0kg,
2. Clean and Jerk from Tighs: 4x60,0kg, 4x70,0kg, 4x70,0kg, 4x70,0kg,
3. Benchpress with Stop: 6x60,0kg, 4x80,0kg, 3x100,0kg, 3x100,0kg, 3x100,0kg, 3x100,0kg, 3x100,0kg,
4. Situps: 12x, 12x, 12x,
Comment:
Week 50 - 2009-12-12 - Saturday
Program: Generic
Duration: 0:30 h
Body Weight: 90,3 kg
Total Weights: 0 kg
1. Running: 4,7 km, 0:24:00 h, (05:06 min/km, 11,8 Km/h)
Comment:
Easy running session.
Week 50 - 2009-12-11 - Friday
Program: Generic
Duration: 2:00 h
Body Weight: 90,3 kg
Total Weights: 12750 kg
1. Clean and Jerk: 3x40,0kg, 3x40,0kg, 3x40,0kg, 3x50,0kg, 3x50,0kg, 2x60,0kg, 2x60,0kg, 2x70,0kg, 2x70,0kg, 1x80,0kg, 1x90,0kg, 0x100,0kg, 0x100,0kg, 0x100,0kg, 0x101,0kg, 0x101,0kg, 0x101,0kg,
2. Squat: 10x60,0kg, 10x90,0kg, 10x110,0kg, 10x110,0kg, 10x110,0kg,
3. Deadlift: 10x60,0kg, 10x90,0kg, 10x110,0kg, 10x110,0kg, 10x110,0kg,
4. Benchpress Narrow Grip: 10x60,0kg, 10x60,0kg, 10x60,0kg,
5. Situps: 12x, 12x, 12x,
Comment:
In the clean and jerk I have a hard time getting under the bar low enough to get under. I got under 3 attempts but missed all presses. I need more technique training.
Week 50 - 2009-12-09 - Wednesday
Program: Generic
Duration:
Body Weight: 90,3 kg
Total Weights: 1951 kg
1. Snatch: 3x40,0kg, 3x40,0kg, 3x40,0kg, 3x50,0kg, 3x50,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x60,0kg, 1x70,0kg, 1x81,0kg, 3x50,0kg, 3x50,0kg, 3x50,0kg,
2. Situps: 10x, 10x, 10x,
Comment:
Nice snatch workout! I have to work on the sitting part of the snatch. The last 3 sets on 50 kg was done from the thighs to work on the sit.
Week 50 - 2009-12-07 - Monday
Program: Generic
Duration: 1:30 h
Body Weight: 93,5 kg
Total Weights: 16380 kg
1. Squat: 10x50,0kg, 10x70,0kg, 10x90,0kg, 10x110,0kg, 10x110,0kg, 10x110,0kg,
2. Deadlift: 10x50,0kg, 10x70,0kg, 10x90,0kg, 10x110,0kg, 10x110,0kg, 10x110,0kg,
3. Benchpress: 10x60,0kg, 6x80,0kg, 3x100,0kg, 3x100,0kg, 3x100,0kg, 3x100,0kg, 3x100,0kg,
4. Benchpress DB Incline: 10x40,0kg, 10x50,0kg, 10x50,0kg, 10x50,0kg,
5. Biceps DB Curl: 10x20,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
6. AB Crunches: 10x, 10x, 10x,
Comment:
Good session where I start to feel the weights.
Week 49 - 2009-12-06 - Sunday
Program: Generic
Duration: 0:40 h
Body Weight: 93,5 kg
Total Weights: 8800 kg
1. Squat: 10x60,0kg, 10x80,0kg, 10x100,0kg, 10x100,0kg, 10x100,0kg,
2. Deadlift: 10x60,0kg, 10x80,0kg, 10x100,0kg, 10x100,0kg, 10x100,0kg,
Comment:
Light session after I had helped to move some machines at the gym.
Week 49 - 2009-12-04 - Friday
Program: Generic
Duration: 1:30 h
Body Weight: 93,5 kg
Total Weights: 12610 kg
1. Snatch: 3x30,0kg, 3x40,0kg, 3x40,0kg, 3x50,0kg, 2x60,0kg, 2x60,0kg,
2. Clean and Jerk: 4x60,0kg, 3x70,0kg, 2x80,0kg, 2x80,0kg, 2x80,0kg,
3. Squat: 10x50,0kg, 10x70,0kg, 10x90,0kg, 10x90,0kg, 10x90,0kg,
4. Deadlift: 10x50,0kg, 10x70,0kg, 10x90,0kg, 10x90,0kg, 10x90,0kg,
5. Benchpress: 10x60,0kg, 8x80,0kg, 8x80,0kg, 8x80,0kg, 8x80,0kg,
Comment: