Journal
January
Week 5 - 2010-01-31 - Sunday
Program: Generic
Duration: 1:45 h
Body Weight: 91,3 kg
Total Weights: 8040 kg
1. Snatch: 3x40,0kg, 3x40,0kg, 3x50,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x70,0kg, 3x70,0kg, 3x70,0kg, 3x70,0kg,
2. Clean and Jerk: 2x60,0kg, 2x70,0kg, 2x70,0kg, 2x80,0kg, 2x80,0kg, 2x90,0kg, 2x90,0kg, 2x90,0kg,
3. Rowing Broad Grip: 10x60,0kg, 10x60,0kg, 10x60,0kg,
4. Deadlift Straight Legged: 6x60,0kg, 6x80,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg,
Comment:
I am doing something with my foot when the snatch is getting heavy. I throw it back some, as in the clean. Very annoying and I do not know why I do it.
Week 5 - 2010-01-29 - Friday
Program: Generic
Duration: 2:00 h
Body Weight: 92,5 kg
Total Weights: 10100 kg
1. Snatch: 3x40,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x70,0kg, 1x80,0kg, 0x90,0kg, 0x90,0kg, 0x90,0kg, 1x90,0kg, 3x60,0kg, 3x60,0kg, 3x70,0kg, 3x70,0kg, 3x70,0kg,
2. Squat: 10x60,0kg, 10x90,0kg, 10x120,0kg, 10x120,0kg, 10x120,0kg,
3. Benchpress Narrow Grip: 10x60,0kg, 10x80,0kg, 10x80,0kg, 10x80,0kg,
4. Chins: 10x,
5. AB Crunches: 20x, 20x, 20x,
Comment:
I had some trouble in the squat why the many sets.
Week 5 - 2010-01-27 - Wednesday
Program: Generic
Duration: 2:00 h
Body Weight: 92,5 kg
Total Weights: 14830 kg
1. Clean: 3x60,0kg, 3x70,0kg, 2x80,0kg, 2x80,0kg, 2x90,0kg, 2x90,0kg, 2x100,0kg, 2x100,0kg, 1x110,0kg, 0x110,0kg, 1x110,0kg, 0x110,0kg, 1x110,0kg, 1x110,0kg,
2. Squat Front: 6x50,0kg, 6x70,0kg, 6x90,0kg, 6x90,0kg, 6x100,0kg, 6x100,0kg,
3. Benchpress: 6x60,0kg, 6x80,0kg, 8x100,0kg, 8x100,0kg, 8x100,0kg, 8x100,0kg,
4. Deadlift: 6x60,0kg, 6x100,0kg, 6x140,0kg, 6x170,0kg, 6x170,0kg, 6x170,0kg, 6x170,0kg,
Comment:
Good clean session with good tips from Viktor. The squat, bench and deadlift was easy.
Week 5 - 2010-01-25 - Monday
Program: Generic
Duration: 1:30 h
Body Weight: 92,5 kg
Total Weights: 8715 kg
1. Squat: 6x60,0kg, 6x80,0kg, 6x100,0kg, 6x120,0kg, 6x140,0kg, 6x140,0kg, 6x140,0kg, 6x140,0kg,
2. Benchpress: 6x60,0kg, 6x80,0kg, 16x92,5kg,
3. Biceps Preacher Curl: 7x17,0kg, 7x27,0kg, 7x27,0kg, 7x27,0kg, 7x27,0kg,
4. AB Crunches: 20x, 20x, 20x,
Comment:
I am very sore in my lower back why the lighter training session felt good. I tested how many bench presses I could do with my body weight, 16x92,5kg. Rest tomorrow and training on Wednesday.
Week 4 - 2010-01-24 - Sunday
Program: Generic
Duration: 1:30 h
Body Weight: 92,5 kg
Total Weights: 3060 kg
1. Snatch: 3x40,0kg, 3x40,0kg, 3x50,0kg, 3x50,0kg, 3x50,0kg,
2. Clean: 3x50,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x70,0kg, 3x70,0kg, 3x80,0kg, 3x80,0kg, 3x90,0kg, 3x90,0kg, 3x90,0kg,
Comment:
Week 4 - 2010-01-23 - Saturday
Program: Competition
Duration: 3:00 h
Body Weight: 92,5 kg
Total Weights: 1073 kg
1. Squat: 1x175,0kg, 1x185,0kg, 0x192,5kg,
2. Benchpress: 1x117,5kg, 1x125,0kg, 0x130,0kg,
3. Deadlift: 1x230,0kg, 1x240,0kg, 0x250,0kg,
Comment:
First competition of the year. Totalt 550kg with a body weight at 92,5. I had not trained for it why the result was quite bad even if I competed raw. My goal for next competition is 590kg raw.
Week 4 - 2010-01-22 - Friday
Program: Generic
Duration: 1:30 h
Body Weight: 94 kg
Total Weights: 2660 kg
1. Snatch: 3x40,0kg, 3x40,0kg, 3x50,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x70,0kg, 3x70,0kg, 3x70,0kg, 3x70,0kg,
2. Clean and Jerk: 3x60,0kg, 3x60,0kg, 2x70,0kg, 2x70,0kg, 2x70,0kg, 2x70,0kg,
Comment:
att, Switzerland. I felt very rigid. Competition tomorrow.
Week 4 - 2010-01-20 - Wednesday
Program: Generic
Duration: 1:30 h
Body Weight: 91,4 kg
Total Weights: 6380 kg
1. Squat: 6x60,0kg, 5x80,0kg, 4x100,0kg, 3x120,0kg, 2x140,0kg, 2x160,0kg, 1x170,0kg, 1x180,0kg,
2. Benchpress: 4x60,0kg, 4x75,0kg, 3x90,0kg, 2x105,0kg, 1x120,0kg,
3. Deadlift: 5x120,0kg, 4x150,0kg, 3x170,0kg, 2x190,0kg, 1x210,0kg, 1x230,0kg, 0x250,0kg, 1x240,0kg,
Comment:
tremly heavy.
Week 2 - 2010-01-08 - Friday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 1:50 h
Body Weight: 91,4 kg
Total Weights: 16407 kg
1. Snatch: 3x50,0kg, 3x50,0kg, 3x60,0kg, 3x70,0kg, 3x70,0kg, 3x70,0kg, 1x80,0kg, 1x80,0kg,
2. Deadlift Standing on Box: 4x125,0kg, 4x150,0kg, 4x150,0kg, 2x175,0kg, 2x175,0kg, 2x175,0kg, 2x175,0kg,
3. Benchpress: 5x65,0kg, 5x77,5kg, 5x90,0kg, 5x90,0kg, 4x97,5kg, 4x97,5kg, 4x97,5kg, 4x97,5kg, 4x97,5kg,
4. Flys: 10x25,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
5. Deadlift: 4x125,0kg, 4x150,0kg, 3x175,0kg, 3x175,0kg, 3x200,0kg, 3x200,0kg, 3x200,0kg, 2x212,5kg, 2x212,5kg, 2x212,5kg,
6. Goodmornings Standing: 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg,
Comment:
Week 2 - 2010-01-06 - Wednesday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 1:50 h
Body Weight: 89,8 kg
Total Weights: 8881 kg
1. Clean and Jerk: 3x40,0kg, 3x50,0kg, 3x60,0kg, 2x70,0kg, 2x80,0kg, 2x80,0kg, 2x80,0kg,
2. Squat: 5x95,0kg, 4x115,0kg, 3x132,5kg, 3x132,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg,
3. Benchpress: 5x65,0kg, 4x77,5kg, 3x90,0kg, 3x90,0kg, 3x105,0kg, 3x105,0kg, 2x110,0kg, 2x110,0kg, 3x105,0kg, 3x105,0kg,
4. Situps: 10x, 10x, 10x,
Comment:
Got some tips from Yankeee during the clean and jerk. I left a little debt flys and dips had to be skipped due to lunch with friends.
Week 2 - 2010-01-04 - Monday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 2:30 h
Body Weight: 89,8 kg
Total Weights: 19126 kg
1. Snatch: 3x40,0kg, 3x40,0kg, 3x50,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 2x70,0kg, 2x80,0kg, 1x85,0kg, 1x90,0kg, 0x94,0kg, 0x94,0kg, 1x94,0kg,
2. Deadlift Standing on Box: 4x125,0kg, 3x150,0kg, 3x150,0kg, 3x162,5kg, 3x162,5kg, 3x162,5kg, 3x162,5kg,
3. Benchpress: 6x65,0kg, 6x77,5kg, 6x85,0kg, 6x85,0kg, 6x85,0kg, 6x85,0kg, 6x85,0kg,
4. Benchpress Narrow Grip: 6x80,0kg, 6x80,0kg, 6x80,0kg, 6x80,0kg, 6x80,0kg,
5. Deadlift from Box: 4x150,0kg, 4x175,0kg, 4x175,0kg, 4x200,0kg, 4x200,0kg, 4x212,5kg, 4x212,5kg, 4x212,5kg, 4x212,5kg,
6. Goodmornings Standing: 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg,
Comment:
New personal best snatch result. I was not sure how heavy I was supposed to go but I got good tips from Kalle-Kiruna which made the weight feel light. I have to continue to work on the sit in the Snatch. I feel that I have many
centimeters to gain in sitting deeper. I think it will take sometime because I am not that flexible in my ankles.
Week 1 - 2010-01-03 - Sunday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 1:40 h
Body Weight: 89,8 kg
Total Weights: 13546 kg
1. Squat: 4x95,0kg, 4x115,0kg, 3x132,5kg, 3x132,5kg, 3x152,5kg, 3x152,5kg, 3x152,5kg, 2x162,5kg, 2x162,5kg, 2x162,5kg,
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: 6x95,0kg, 6x115,0kg, 6x122,5kg, 6x122,5kg, 6x122,5kg, 6x122,5kg,
5. Dips: 6x15,0kg, 6x15,0kg, 6x15,0kg, 6x15,0kg, 6x15,0kg, 6x16,0kg,
6. Situps: 10x, 10x, 10x,
Comment:
The squat felt good today. I went down slow and tried to keep my back arched all the time which I did good.
Week 1 - 2010-01-01 - Friday
Program: Sheiko 4 Weeks Preparatory Program
Duration: 1:40 h
Body Weight: 89,8 kg
Total Weights: 21651 kg
1. Deadlift: 4x125,0kg, 4x150,0kg, 3x175,0kg, 3x175,0kg, 3x200,0kg, 3x200,0kg, 3x200,0kg, 3x200,0kg, 3x200,0kg,
2. Benchpress: 8x65,0kg, 7x72,5kg, 6x77,5kg, 5x85,0kg, 4x90,0kg, 3x97,5kg, 3x97,5kg, 2x105,0kg, 2x105,0kg, 1x110,0kg, 1x110,0kg, 2x105,0kg, 2x105,0kg, 3x97,5kg, 3x97,5kg, 4x90,0kg, 6x85,0kg, 8x77,5kg, 10x72,5kg, 12x65,0kg,
3. Benchpress DB: 10x40,0kg, 10x50,0kg, 10x50,0kg, 10x50,0kg, 10x50,0kg, 10x50,0kg,
4. Deadlift to Knee: 4x125,0kg, 4x150,0kg, 4x175,0kg, 4x175,0kg, 4x175,0kg, 4x175,0kg, 4x175,0kg,
5. Goodmornings Sitting: 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg, 5x60,0kg,
Comment:
Was a bit slow due to a late night.