Journal
March
Week 14 - 2010-03-29 - Monday
Program: Generic
Duration: 2:00 h
Body Weight: 91,1 kg
Total Weights: 4620 kg
1. Clean and Jerk: 3x60,0kg, 3x70,0kg, 3x80,0kg, 3x80,0kg, 3x80,0kg,
2. Clean: 3x60,0kg, 3x70,0kg, 3x80,0kg, 3x80,0kg, 3x80,0kg,
3. Benchpress Narrow Grip: 10x80,0kg, 10x80,0kg, 10x80,0kg,
4. Situps: 10x, 10x, 10x,
Comment:
I have not been training that great since last session due to that my knee got realy swollen and hurts very much when I do any knee bending execise. I will start rehab now and I will write down some of the sessions but not all due to
that the weight are so small.
Week 12 - 2010-03-05 - Monday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,1 kg
Total Weights: 3198 kg
1. Deadlift: 3x140,0kg, 3x180,0kg, 2x205,0kg, 1x227,5kg, 1x250,0kg, 1x260,0kg,
2. Benchpress: 3x70,0kg, 3x90,0kg, 2x110,0kg, 1x120,0kg, 1x130,0kg, 1x140,0kg,
Comment:
Week 11 - 2010-03-14 - Sunday
Duration: 2:00 h
Body Weight: 91,1 kg
Total Weights: 1020 kg
1. Snatch: 3x40,0kg, 3x50,0kg, 3x60,0kg, 2x70,0kg, 2x80,0kg, 1x85,0kg, 1x90,0kg, 1x95,0kg, 0x100,0kg,
2. Situps: 10x, 10x, 10x,
Comment:
Week 11 - 2010-03-12 - Friday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,1 kg
Total Weights: 7028 kg
1. Squat: 5x95,0kg, 4x115,0kg, 3x132,5kg, 2x150,0kg, 2x170,0kg, 1x187,5kg, 1x187,5kg,
2. Benchpress: 5x70,0kg, 4x80,0kg, 3x95,0kg, 2x112,5kg, 1x125,0kg, 0x140,0kg, 1x135,0kg,
3. Dips: 6x30,0kg, 6x30,0kg, 6x30,0kg, 6x30,0kg,
4. Rowing Broad Grip: 6x60,0kg, 6x90,0kg, 6x90,0kg, 6x90,0kg, 6x90,0kg,
5. Situps: 10x, 10x, 10x,
Comment:
Did not complete the 2x2x187,5 kg it was to heavy. Failed in the benchpress also but it was not far away. 135kg was easy.
Week 11 - 2010-03-10 - Wednesday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,1 kg
Total Weights: 7737 kg
1. Deadlift: 2x140,0kg, 2x170,0kg, 2x190,0kg, 2x215,0kg, 2x240,0kg, 2x240,0kg,
2. Squat: 5x95,0kg, 4x115,0kg, 3x132,5kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg,
3. Benchpress: 5x70,0kg, 4x80,0kg, 3x95,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg,
4. Situps: 10x, 10x, 10x,
Comment:
The deadlift felt good!
Week 11 - 2010-03-08 - Monday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,1 kg
Total Weights: 5078 kg
1. Squat: 2x130,0kg, 2x150,0kg, 2x170,0kg, 1x187,5kg, 0x197,5kg,
2. Benchpress: 2x80,0kg, 2x95,0kg, 2x105,0kg, 2x120,0kg, 2x132,5kg, 2x132,5kg,
3. Chins: 4x20,0kg, 4x20,0kg, 4x20,0kg, 4x20,0kg,
4. Press: 4x60,0kg, 4x60,0kg, 4x60,0kg, 4x60,0kg,
5. Biceps Curls: 6x50,0kg, 6x50,0kg, 6x50,0kg, 8x60,0kg,
6. Situps: 10x, 10x, 10x,
Comment:
Very bad squat session. I put on the wrong weight which totaly destroyed me : ( The bechpress when ok.
Week 10 - 2010-03-07 - Sunday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,1 kg
Total Weights: 11340 kg
1. Clean: 3x60,0kg, 3x70,0kg, 3x80,0kg, 3x90,0kg, 3x90,0kg, 3x90,0kg,
2. Squat Front: 4x60,0kg, 4x80,0kg, 4x100,0kg, 4x120,0kg, 4x120,0kg, 4x120,0kg, 4x120,0kg,
3. Deadlift: 5x120,0kg, 4x150,0kg, 3x170,0kg, 2x192,5kg, 2x192,5kg, 2x192,5kg, 2x192,5kg, 2x192,5kg, 2x192,5kg,
4. Benchpress Narrow Grip: 6x60,0kg, 6x80,0kg, 6x90,0kg, 6x90,0kg, 6x90,0kg, 6x90,0kg,
5. Situps: 10x, 10x, 10x,
Comment:
Week 10 - 2010-03-05 - Friday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:30 h
Body Weight: 91,1 kg
Total Weights: 10927 kg
1. Snatch: 3x40,0kg, 3x50,0kg, 3x60,0kg, 3x70,0kg, 3x70,0kg, 3x70,0kg, 2x80,0kg, 2x80,0kg, 2x80,0kg, 2x80,0kg,
2. Clean and Jerk: 3x60,0kg, 3x70,0kg, 2x80,0kg, 2x80,0kg, 2x90,0kg, 2x90,0kg, 2x100,0kg, 2x100,0kg,
3. Squat: 5x95,0kg, 4x112,5kg, 3x132,5kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg,
4. Benchpress: 5x70,0kg, 4x80,0kg, 3x95,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg,
5. Dips: 6x20,0kg, 6x20,0kg, 6x20,0kg, 6x20,0kg,
6. Rowing Broad Grip: 6x80,0kg, 6x80,0kg, 6x80,0kg, 6x80,0kg,
7. Situps: 10x, 10x, 10x,
Comment:
Ok weightlifting session and a light powerlifting session to load up to the heavy session on Monday.
Week 10 - 2010-03-03 - Wednesday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:30 h
Body Weight: 91,3 kg
Total Weights: 9837 kg
1. Squat: 3x60,0kg, 3x80,0kg, 3x100,0kg, 3x122,5kg, 3x140,0kg, 3x160,0kg, 3x177,5kg, 3x177,5kg, 3x177,5kg,
2. Benchpress: 3x70,0kg, 3x85,0kg, 3x100,0kg, 3x112,5kg, 3x125,0kg, 3x125,0kg, 3x125,0kg,
3. Deadlift: 3x120,0kg, 3x155,0kg, 3x180,0kg, 3x205,0kg, 3x227,5kg, 3x227,5kg, 3x227,5kg,
Comment:
GRAKKK!!!
Week 10 - 2010-03-01 - Monday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,3 kg
Total Weights: 10120 kg
1. Snatch: 3x40,0kg, 3x50,0kg, 3x60,0kg, 3x70,0kg, 3x80,0kg, 3x80,0kg, 3x80,0kg, 3x80,0kg,
2. Squat: 5x95,0kg, 4x115,0kg, 3x132,5kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg,
3. Benchpress: 5x70,0kg, 4x80,0kg, 3x92,5kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg,
4. Press: 4x40,0kg, 4x50,0kg, 4x60,0kg, 4x60,0kg, 4x60,0kg, 4x60,0kg,
5. Chins: 4x, 4x10,0kg, 4x15,0kg, 4x15,0kg, 4x15,0kg, 4x15,0kg,
6. Biceps Curls: 6x20,0kg, 6x40,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg,
7. Situps: 10x, 10x, 10x,
Comment:
The first to sets of the snatch was good the rest was very shakey. I did not have the total focus the snatch require.