Squat_Heavy - Road to Nationals

[Squat_Heavy]

Well, this is my log for now. I am a powerlifter competing in IPF. I weigh 90kgs and stand 183cm above the ground. Been training for a year, and thats that.

My training philosophy is simple, 4 days a week, hard and heavy. Always try to beat what you did last week.

Disclaimer: I write KGS not LBS.

Gonna log yesterdays workout here for starters.


Thursday 17/06/07.


A) Seated military presses.

A1) military presses 5rep, T 202 P 90sek ----------> 80kgx5( to easy)
A2) military presses 5rep, T 202 P 90sek ----------> 90kgx1 ( easy
A3) military presses 1rep, T 202 P 90sek ----------> 100kgx1( New PB!)

C) Dead military presses in power rack, just below chin height. Seated

C1 Dead military presses 5rep, T n/a ------> 60kgx5
C2 Dead military presses 5rep, T n/a ------> 70kgx5
C3 Dead military presses 1rep, T n/a ------> 80kgx1

D) DB Rear Lateral Raise

D1 DB Rear Lateral raise 8rep, T 212 -----> 12.5kg+12.5kgx8
D2 DB Rear Lateral raise 8rep, T 212 -----> 15kg+15kgx8
D3 DB Rear Latera lraise 8rep, T 212 -----> 20kg+20kgx8


E) Standing alt DB curls

E1 Alt DB curls 10 rep, T 242 ------------> 20kg+20kgx10
E2 Alt DB curls 6 rep, T 242 ------------> 22.5kg+22.5kgx6

G) Scottcurls , closegrip ez bar. Light on the biceps today

G1 Scottcurls 8rep. T 202 ---------> 30kgx8
G2 Scottcurls 8rep. T 202 ---------> 40kgx8

Comment: Since 17th of may is Norways "independence day" much like 4th of july, it was a hassle as always. Managed to eat my meals and get my ass to the gyms around 20.00 and sat a new personal best in the seated military presses, so i am very pleased with that.

[Squat_Heavy]

Friday 18th of may 2007.

A) Squats, below parallel of course

A1) Squat 5rep, T 202 P 4min ----------> 140kgx5( to easy)
A2) Squat 1+rep, T 202 P 4min ----------> 170kgx3 ( Heavy, but pb on that weight)
A3) Squat 1rep, T 202 P 4min ----------> 180kgx1( TIlting forward and loosing all the form)
A4) Squat 1rep, T 202 P 4min ----------> 190kgx0( TIlting forward and loosing all the form.... FUCK FUCK FUCK)

C) Dead Squats in power rack. above parallel

C1 Dead Squats 5rep, T n/a ------> 100kgx5( easy)
C2 Dead Squats 5rep, T n/a ------> 140kgx5(easy)
C3 Dead Squats 1rep, T n/a ------> 160kgx1

D) Squats, below parallel of course. Trying different stances

D1) Squat 5rep, T 202 P 4min ----------> 140kgx3( Normal stance, tilting forward)
D2) Squat 1+rep, T 202 P 4min ----------> 160kgx1 ( Wide stance, little tilting)
D3) Squat 1rep, T 202 P 4min ----------> 160kgx1( Wide stance, pushing knees forward and pushing my chest up, NO tilting. Went easy
D4) Squat 1rep, T 202 P 4min ----------> 170kgx1( Wide stance, pushing knees forward and pushing my chest up, NO tilting. Went easy


Comment: Today i lacked motivation to do squats, lazy, tired etc. But i dragged my ass to the gym and pushed up some plates, however my form is fucking terrible... I was walking out with weights that felt light, but when i sit down i was tilting forward so i cant apply force, i just tilt forward. So i did some deadsquats and after that i started picking on my technique and found the way to do it. Very wide stance, toes at 45degree angle outwards, chest up, knees forward and sit down and push up. even 170kgs went easy at the end of a 2hour squat session with that technique. Gonna be exciting to see how it goes next week with that technique. Atleast i learned something today , if i do the new technique everytime 200kgx1 is not far away.

[Stretch]

Good work brother, I admit I had to take a minute to convert those numbers into LBS but that is some real wieght you're movin. I will keep track of your progress my man. Keep it up!

Peace,
Stretch.

[Squat_Heavy]

Thanks man, i am dead serious about my training and if something is not right( like todays technique) I change it so it works! I hit a pb on 170kgs but the technique was fucked so i had to do something about it. My goal is to beat the Norwegian junior total score in -90kg class for juniors in IPF. its about 770kgs total with suits and all that. I will try to get 800kgs total with suits within 2-3 years.

I love this forum! Peace bro

[Squat_Heavy]

Monday 21 of may. Exhausted after travelling all day, thought my workout was gonna suck, but like a true animal i sucked it up and rocked the gym.

T= Tempo 222= 2 secs to lower the weight 2 sec pause, 2 sec to press it

Current bw: 95kgs


A) Benchpress with haulting stop at the bottom

A1 Benchpress with stop 3rep, T 222 P3min ----------> 117.5kgx3( easy) Pers
A2 Benchpress with stop 1rep, T 221 P3min ----------> 130kgx1( Explosive
rep!!!! )
A3 Benchpress with stop 5rep, T 221 P3min ----------> 110kgx5( Easy, eksplosive reps)


B Rackbench deadstart 5cm over my chest, through sticky

B1 Rackbench deadstart 5rep, T 022 P 2 min --------> 100kgx5
B2 RRackbench deadstart 5rep, T 022 P 2 min --------> 110kgx5
B3 Rackbench deadstart 3rep, T 022 P 2 min --------> 120kgx3 PB!


C Incline bench, wide grip

C1 Incline bench 5rep, T 202 P 90sek ------------> 80kgx5( tooo easy)
C2 Incline bench 3rep, T 202 P 90sek ------------> 100kgx3
C3 Incline bench 1rep, T 202 P 90sek ------------> 110kgx1 PB!


D Rackbench deadstart 30+cm over my chest, for lockout

D1 Rackbench deadstart high 5 rep, T 022 P 90sek -------> 140kgx5
D2 Rackbench deadstart high 5 rep, T 022 P 90sek -------> 150kgx5
D3 Rackbench deadstart high 3-5 rep, T 022 P 90sek -------> 160kgx4

E Close grip boardpresses, 2board. NB: NO touch and go, haulting stop, explosive of the board.

E1 Close grip boardpresses 2board. explosive 5rep, T n/a P 90 sek---------> 110kgx5
E2 Close grip boardpresses 2board. Explosive 3rep, T n/a P 90 sek---------> 120kgx3
E3 sClose grip boardpresses 2board. explosive 3rep, T n/a P 90 sek---------> 130kgx1 Easy!


Nb: the reason why i dont do touch and go boardpresses like 90% of the rest of the powerlifters in Norways is: it doesnt help for shit...


Kommentar: Been travelling and working all day so though my workou was gonna suck, i have only eaten 2700kcals today, and i ripped out MANY PBS today. I was gonna compete in the -90kg class in IPF, but FUCK THAT SHIT. FUCK BEING SMAL. Im gonna eat like an ANIMAL and compete in -110kg class. Fuck diets, fuck loosing strength. Gonna try to rip up 150-160kgs in the benchpress during the summer with the added bw.. aiming for 109kg bw... With a benchshirt im probably gonna have 180kgs then, maybe more with even more lockout training. So commense the eating!!! I know i am good for 140kgs at this day and bw of 95kgs, think what i can do with 14kg more BW!!!

Squat heavy is going hardcore.

[Stretch]

Damn Son, lockouts with 350+ on the bar ain't too shabby. Go for the gusto man, besta luck in that 110K class. I expect that you will tear it up.

Peace,
Stretch

[Xander]

Nice work!!

Good luck to you sir in your quest. Will be following your progress as powerlifters are a bit of a rarity around my parts and nice to learn something new.

-Xander-

[Squat_Heavy]

Thanks for the words guys it gives me motivation, i will continue to tear it up and do my best to excel in the 110k class . Currently sitting and sipping some shakes and eating some oats as i am psyching myself up for deadlifts today!

[Squat_Heavy]

Tuesday 22 of may. tired and shit..

A) Deadlift

A1 Deadlift 3rep, T 232 P 4min ---------> 215kgx3. PB!
A2 Deadlift 3rep, T 232 P 4min ---------> 215kgx3 PB!
A3 Deadlift 3rep, T 232 P 4min ---------> 215kgx3 PB!And the viking roared: I AM THE KING!!!!!

B) Wide grip pulldowns to the frond

B1 pulldowns 8rep, T 202 P 90sek ---------> 100kgx8
B2 pulldowns 1rep, T 202 P 90sek ---------> 130kgx1 PB!
B3 pulldowns 10rep, T 202 P 90sek ---------> 100kgx10

C)Barbell rows, underhand grip

C1 Barbell rows, 10rep, T 202 P 90sek ---------> 80kgx10
C2 Barbell rows, 5rep, T 202 P 90sek ---------> 100kgx5

Comment: The best i have ever done in deadlift prior to this workout was 215kgx2 reps for one set 4weeks ago. TOday i did 3 sets of 3 reps and it went VERY smoothly. Recon i can pull up 240+kg for a 1rm now. Next week i am gonna do 220kgx3x3... This is gonna be so hard, but i am harder, the steel must be defeated. I am on the road to 250-260kgs in the deadlift for summer.
Strength and honor bros.. even my shins were bleeding after this!

[Squat_Heavy]

Wednesday 23 of may.

A) Standing calf raises in smithmachine on a 25kg plate

A1 Standing calf raises 10rep, T 111 P 90sek -----> 60kgx10
A2 Standing calf raises 10rep, T 111 P 90sek -----> 100kgx10
A3 Standing calf raises 10rep, T 111 P 90sek -----> 140kgx10
A4 Standing calf raises 10rep, T 111 P 90sek -----> 180kgx8
A5 Standing calf raises 10rep, T 111 P 90sek -----> 220kgx4( not so good form, sacrificed a little form for a little weight) PB

B) Donkey calf raise. Additional weight in a dip-belt

B1 Donkey calf raise 30rep, T 101 P 90sek ---------> 30kgx30
B2 Donkey calf raise 30rep, T 101 P 90sek ---------> 40kgx30

Comment: Just a short workout today, inflicting some terror on my calves.

[Squat_Heavy]

Thursday 24th of may.

A) Seated military press, wide grip

A1 Seated military press 10rep, T 202 P 2min ----------->60kgx10 ( easy)
A2 Seated military press 8rep, T 202 P 2min ----------->80kgx8 ( easy) PB
A3 Seated military press 1rep, T 202 P 2min ----------->100kgx1 ( better than last week) PB
A4 Seated military press 3rep, T 202 P 2min ----------->90kgx3

B) Dead Rack military press, seated,... i start with the bar dead on the rack. Strengthening my bottom in the press

B1 Dead Rack military press 5 rep, T 022 P 90 sek ----------> 60kgx5
B2 Dead Rack military press 5 rep, T 022 P 90 sek ----------> 70kgx5
B3 Dead Rack military press 1 rep, T 022 P 90 sek ----------> 80kgx2 PB
B4 Dead Rack military press 3 rep, T 022 P 90 sek ----------> 70kgx3

C) Bent over lateral DB raise

C1 Bent over laterals 10 rep, T 212 P 90sek ----------> 10kg+10kgx10
C2 Bent over laterals 10 rep, T 212 P 90sek ----------> 15kg+15kgx10
C3 Bent over laterals 5 rep, T 212 P 90sek ----------> 20kg+20kgx5 PB

D) Standing alt DB curls.

D1 Standing alt DB curls 10rep, T 242 P 90sek ------>20kg+20kgx10
D2 Standing alt DB curls 6rep, T 242 P 90sek ------>22.5kg+22.5kgx6
D3 Standing alt DB curls 6rep, T 242 P 90sek ------>25kg+25kgx3 PB

E) Scottcurls with ez bar. Close grip

E) Scottcurls 8rep, T 202 P 90sek --------------->40kgx10


Comment: Nice workout today, pushing some weights in the presses now, can feel my shoulders are getting stronger. Gonna try 80kg for 10 reps next time, then increase the weight on that set. 100kgx1 went very good to. Didnt to so much bicep today because i really dont give a fuck about biceps.

[IRBS]

Didnt to so much bicep today because i really dont give a fuck about biceps.

Definately a powerlifter!!!! Awesome work man.

[Squat_Heavy]

Definately a powerlifter!!!! Awesome work man.

Hehe, thanks man. Gonna be big and strong! Bicep gets enough during heavy rows anyway, in my opinion atleast.

[IRBS]

Hehe, thanks man. Gonna be big and strong! Bicep gets enough during heavy rows anyway, in my opinion atleast.

True story.

[Squat_Heavy]

True story.

Yup. Now i am gonna eat some food and start thinking about squats tomorrow.

[Squat_Heavy]

Friday 25th of may. Technique training for new stance in squats

A) Squats, new stance

A1 Squat 5rep, T 202 P 2min--------> 140kgx5(easy and explosive reps)
A2 Squat 3rep, T 202 P 2min--------> 160kgx3(easy)
A3 Squat 1rep, T 202 P 2min--------> 180kgx1( Heavy)
A4 Squat 6rep, T 202 P 2min--------> 140kgx6
A5 Squat 15rep,T 202P 2min--------> 100kgx15
A5 Squat 10rep,T 202P 2min--------> 100kgx10

Some legcurls and shit i dont bother to log.

Comment: Todays workout was as frustrating as my last one, everything felt wrong, had trouble inding my stance, trouble figuring out where to have the bar on my back etcetc. Managed to push up some kgs anyways but it is frustrating when my fucking technique is holding me back. Did some light sets with focus on technique after my main sets, hoping for a better workout next friday.

[IRBS]

Friday 25th of may. Technique training for new stance in squats

A) Squats, new stance

A1 Squat 5rep, T 202 P 2min--------> 140kgx5(easy and explosive reps)
A2 Squat 3rep, T 202 P 2min--------> 160kgx3(easy)
A3 Squat 1rep, T 202 P 2min--------> 180kgx1( Heavy)
A4 Squat 6rep, T 202 P 2min--------> 140kgx6
A5 Squat 15rep,T 202P 2min--------> 100kgx15
A5 Squat 10rep,T 202P 2min--------> 100kgx10

Some legcurls and shit i dont bother to log.

Comment: Todays workout was as frustrating as my last one, everything felt wrong, had trouble inding my stance, trouble figuring out where to have the bar on my back etcetc. Managed to push up some kgs anyways but it is frustrating when my fucking technique is holding me back. Did some light sets with focus on technique after my main sets, hoping for a better workout next friday.

Still good work buddy. You may want to take a deload week to work on your setup and stance, that way you are working with lighter weight and you can just work on form.

Take it for what its worth.

[Squat_Heavy]

Still good work buddy. You may want to take a deload week to work on your setup and stance, that way you are working with lighter weight and you can just work on form.

Take it for what its worth.

Thanks mate, i will see how it feels next week, if it feels equally shitty i will do just light sets on 100-140kgs. Thanks for the advice! Appreciate it. I tend to tilt forward in squats, thats my flaw. I wonder if it comes because i am so fucking immobile in my hamstrings, i think should start stretching my glutes and hams.

[IRBS]

Thanks mate, i will see how it feels next week, if it feels equally shitty i will do just light sets on 100-140kgs. Thanks for the advice! Appreciate it. I tend to tilt forward in squats, thats my flaw. I wonder if it comes because i am so fucking immobile in my hamstrings, i think should start stretching my glutes and hams.


Definately bro. Hamstrings and glutes are the key to a big squat anyway. I feel ya on tilting forward. I'm 6 feet 3 in tall, so I do a half goodmorning when I squat, haha. You may want to also do Heavy Good Mornings on your Max Effort Squat Days. Did wonders for me.

[Squat_Heavy]

Definately bro. Hamstrings and glutes are the key to a big squat anyway. I feel ya on tilting forward. I'm 6 feet 3 in tall, so I do a half goodmorning when I squat, haha. You may want to also do Heavy Good Mornings on your Max Effort Squat Days. Did wonders for me.

Haha. i am 6 feet 1 tall så i can relate to that, i have widen my stance so that helped alot but i need to stretch my glutes and hams. I will throw in good mornings bro, see if it helps.

[Squat_Heavy]

Here are som pics of some lifting

First up: 100kgs logpress. <--> 225lbs for you americans!


http://static.nettby.no/users/m/r/g/mrgluteus/files/P10100562.JPG

And squat: 160kgx5reps <--> 360lbs?x5reps

http://static.nettby.no/users/m/r/g/mrgluteus/files/P1010065.JPG

Deadstart bench 30cm over chest for lockout. 170kgx4.<--> 382.5lbs?x4reps

http://static.nettby.no/users/m/r/g/mrgluteus/files/P1010036.JPG

Just for fun!

[Squat_Heavy]

Monday

A1) Benchpress with stop at the bottom.

A1 Benchpress 3-5rep, T 222 P 3min --------> 117.5kgx5F
A2 Benchpress 1rep, T 222 P 3min --------> 120kgx1
A3 Benchpress 1rep, T 222 P 3min --------> 120kgx1
A4 Benchpress 1rep, T 222 P 3min --------> 120kgx1
A5 Benchpress 1rep, T 222 P 3min --------> 120kgx1
A6 Benchpress 5rep, T 222 P 3min --------> 110kgx5

B) RackBenchpress, deadstart. 5cm over my chest

B1 RackBench 5rep, T 022 P 2min ----------> 100kgx5
B2 RackBench 5rep, T 022 P 2min ----------> 110kgx5
B3 RackBench 2-4rep, T 022 P 2min ----------> 120kgx1

C) Incline Benchpress

C1 Incline Benchpress 5rep, T 202 P 2min --------> 80kgx5
C2 Incline Benchpress 1rep, T 202 P 2min --------> 100kgx1
C3 Incline Benchpress 1rep, T 202 P 2min --------> 105kgx1


Squat, technique, without belt

D) Squat

D1 Squat 5rep, T 202 P 90 sek -------> 60kgx5
D2 Squat 5rep, T 202 P 90 sek -------> 100kgx5
D3 Squat 1rep, T 202 P 90 sek -------> 140kgx1
D4 Squat 1rep, T 202 P 90 sek -------> 150kgx1
D5 Squat 1rep, T 202 P 90 sek -------> 160kgx1
D5 Squat 1rep, T 202 P 90 sek -------> 170kgx1



Comment: Week 7(of 8) In my benchpress routine and it all went to shits, but hey thats ok. 7 weeks ago i couldnt do 3 reps on 105kgs så 5x117.5 is approved. GOnna drop down to 110kgx next week and do 3x5 or 5x4 or something. Squat technique went great today, and i was tired so probably have 20-30kgs more on a good squat day. peace

[Squat_Heavy]

Had my first day at work today, i am in pretty good shape too. Thought i would be exhausted but i aint! Life is good

[Squat_Heavy]

Tuesday 29th

A) Deadlift

A1 Deadlift 3reps, T 232 P 4min ----------->220kgx3( FUCK YEAH) PB!
A2 Deadlift 2reps, T 232 P 4min ----------->220kgx3!!! PB
A3 Deadlift 1reps, T 232 P 4min ----------->220kgx1 oh well, win some and loose some. PB

B) Sumo deads

B1 Sumo deads 5reps, T 222 P 2min -----------> 140kgx5
B2 Sumo deads 5reps, T 222 P 2min -----------> 180kgx5 PB
B3 Sumo deads 1rep, T 222 P 2min -----------> 200kgx1 PB
B4 Sumo deads 1rep, T 222 P 2min -----------> 200kgx1 PB
B5 Sumo deads 1rep, T 222 P 2min -----------> 200kgx1 PB

C) Wide lateral pulldowns to the front

C1 pulldowns 6 reps, T 202 P 90 sek ----------> 100kgx6
C2 pulldowns 6 reps, T 202 P 90 sek ----------> 100kgx6
C3 pulldowns 6 reps, T 202 P 90 sek ----------> 100kgx6

D) Facepulls

D1 Facepulls 10reps, T 202 P 90 sek ----------> 40kgx10
D2 Facepulls 10reps, T 202 P 90 sek ----------> 40kgx10
D3 Facepulls 10reps, T 202 P 90 sek ----------> 40kgx10

COmment: Started at a new job today at a warehouse, carrying plywood, sementbags etcetc, thougt i wasn't gonna pull up one single rep on 220kgs but fuck me i managed to pull triples for 2 sets, on the second set however my friend had to get my deadlift bucket because i started puking all over after the first rep, but it is all good!

[IRBS]

Tuesday 29th

A) Deadlift

A1 Deadlift 3reps, T 232 P 4min ----------->220kgx3( FUCK YEAH) PB!
A2 Deadlift 2reps, T 232 P 4min ----------->220kgx3!!! PB
A3 Deadlift 1reps, T 232 P 4min ----------->220kgx1 oh well, win some and loose some. PB

B) Sumo deads

B1 Sumo deads 5reps, T 222 P 2min -----------> 140kgx5
B2 Sumo deads 5reps, T 222 P 2min -----------> 180kgx5 PB
B3 Sumo deads 1rep, T 222 P 2min -----------> 200kgx1 PB
B4 Sumo deads 1rep, T 222 P 2min -----------> 200kgx1 PB
B5 Sumo deads 1rep, T 222 P 2min -----------> 200kgx1 PB

C) Wide lateral pulldowns to the front

C1 pulldowns 6 reps, T 202 P 90 sek ----------> 100kgx6
C2 pulldowns 6 reps, T 202 P 90 sek ----------> 100kgx6
C3 pulldowns 6 reps, T 202 P 90 sek ----------> 100kgx6

D) Facepulls

D1 Facepulls 10reps, T 202 P 90 sek ----------> 40kgx10
D2 Facepulls 10reps, T 202 P 90 sek ----------> 40kgx10
D3 Facepulls 10reps, T 202 P 90 sek ----------> 40kgx10

COmment: Started at a new job today at a warehouse, carrying plywood, sementbags etcetc, thougt i wasn't gonna pull up one single rep on 220kgs but fuck me i managed to pull triples for 2 sets, on the second set however my friend had to get my deadlift bucket because i started puking all over after the first rep, but it is all good!

Awesome pullin bro!!

[Squat_Heavy]

Thanks! It was heavy for sure, puked between the 2 and 3 rep on the second set. Good thing i had my deadlift bucket infront of me!!

Next week is gonna be a deload week for deads.

[Squat_Heavy]

Thursday 31st of may

A) Seated barbell press


A1 Seated barbell press 5+reps, T 202 P 2min ------> 80kgx8 PB
A2 Seated barbell press 1+reps, T 202 P 2min ------> 90kgx3 PB
A3 Seated barbell press 3+reps, T 202 P 2min ------> 80kgx5 PB

A1) Seated barbell press, deadstart in rack. for bottomstrength, eksplosive of the rack

B) Seated barbell press, deadstart

B1 Seated barbell press,deadstart 5+reps, T 022 P 2min ------> 60kgx8
B2 Seated barbell press,deadstart 5+reps, T 022 P 2min ------> 70kgx5

C) bent over lateral DB raise

C1 bent over lateral DB raise 10reps, T 212 P 90sek ------->10+10kgx10
C2 bent over lateral DB raise 10reps, T 212 P 90sek ------->15+15kgx10
C3 bent over lateral DB raise 8reps, T 212 P 90sek ------->20+20kgx8

D) Onehand DB snatches

D1 DB snatches 5reps, T eksplosive P 90sek ---------> 42.5kg+42.5kgx5
D2 DB snatches 5reps, T eksplosive P 90sek ---------> 42.5kg+42.5kgx5

E) Standing alt DB curls

E1 Standing alt DB curls 10 reps, T 242 P 90sek ------>15kg+15kgx10
E2 Standing alt DB curls 10 reps, T 242 P 90sek ------>20kg+20kgx10
E3 Standing alt DB curls 2 reps, T 242 P 90sek ------>25kg+25kgx2 PB

Comment: great workoutl, was pretty tired from work but banged out some PBS. Loving it.

[Squat_Heavy]

A) Squats, fast down and up. Figuring out my setup and stance etc. Technique training. Light weights

A1) Squat 10rep, T 202 P 4min ----------> 100kgx10
A2) Squat 8rep, T 202 P 4min ----------> 140kgx8
A3) Squat 3rep, T 202 P 4min ----------> 160kgx3
A4) Squat 1rep, T 202 P 4min ----------> 100kgx5

C) Legpresses

C1 Legpresses 8rep, T 202 P 90sek ------> 140kgx8
C1 Legpresses 8rep, T 202 P 90sek ------> 240kgx8
C1 Legpresses 8rep, T 202 P 90sek ------> 300kgx8

D) Good mornings. Light weights

D1 Good mornings 8rep, T 202 P 90sek ----->40kgx8
D2 Good mornings 8rep, T 202 P 90sek ----->60kgx8
D3 Good mornings 8rep, T 202 P 90sek ----->80kgx8

E) Stifflegged deadlifts on a box

E1 Stifflegged deadlifts 8rep, T202 P 90sek --> 60kgx8
E2 Stifflegged deadlifts 8rep, T202 P 90sek --> 100kgx8
E3 Stifflegged deadlifts 8rep, T202 P 90sek --> 140kgx8

Comments: Nice and easy workout today, my quads have been tortured 3 times this week so i was feeling it on the squats and legpresses. Gonna do maybe light squats next week to. Doing some good mornings and stifflegs to correct my tilting problem, didnt have any tilting today though, so thats good.

[Squat_Heavy]

New benchpressprogram. More sets and 1 more rep

A1) Benchpress with pause..

A1 Benchpress 4rep, T 212 P 3min --------> 110kgx4
A2 Benchpress 4rep, T 222 P 3min --------> 110kgx4
A3 Benchpress 4rep, T 222 P 3min --------> 110kgx4
A4 Benchpress 4rep, T 222 P 3min --------> 110kgx4
A5 Benchpress 4rep, T 222 P 3min --------> 110kgx4

B) Incline benchpress

B1 Incline benchpress 5rep, T 202 P 2min --------> 80kgx5
B2 Incline benchpress 1rep, T 202 P 2min --------> 100kgx2


C) Rackbench, deadstart low. 6cm above my chest, through sticky

C1 Rackbench 5rep, T 022 P 2min ----------> 100kgx5
C2 Rackbench 5rep, T 022 P 2min ----------> 110kgx5
C3 Rackbench 2rep, T 022 P 2min ----------> 120kgx3
C4 Rackbench 1rep, T 022 P 2min ----------> 125kgx3 PB
C5 Rackbench 1rep, T 022 P 2min ----------> 130kgx1 PB
C6 Rackbench 1rep, T 022 P 2min ----------> 140kgx0.5 +a little help. PB


COmment: First week with a new benchprogram. Bench with pause went very smothly. Been working 10+hours today so thought i was gonna suck but PB'd with almost 20kgs in the rackbench low. 150-160kg benchpress is gonna go smoothly during this summer!!! Now just getting my squats up to 200kgs then it is starting to be good!

[Squat_Heavy]

Tuesday: 5th of june. Yay, fever and the flu fucking great

Deadlifts

100kgx8
140kgx5
180kgx1
200kgx1
230kgx1(motherfcuking heavy) PB
240kgx0.5(Got it to my knees, i then passed out.... after that i went the fuck home)

COmment: DIdnt do pulldowns and shit, first time i have quit a workout.. The deadlifts were just to heavy.. Allthough, when i am healthy and fresh 240+is gonna be peanuts!!!

[Squat_Heavy]

Thursday 7th of june. Feeling better now. Gonna lift some fucking weights

A) Seated barbell press

A1 Seated barbell press 5rep, T 202 ------>80kgx5(damn easy, more weights
A2 Seated barbell press 3rep, T 202 ------>90kgx4( one mpre then i guestimated!)

B) Rack barbell press, deadstart below chin... EExplosive of the rack of course

B1 Rack barbell press 5rep, T 021 --------> 70kgx5(easy
B2 Rack barbell press 1rep, T 021 --------> 80kgx3( Heavy, pb!!!
B3 Rack barbell press 1rep, T 021 --------> 85kgx1(Heavy, PB!!!

C) Bent over DB laterals

C1 DB laterals 8rep, T 212 -----> 15+15kgx8
C2 DB laterals 8rep, T 212 -----> 20+20kgx8
C3 DB laterals 8rep, T 212 -----> 15+15kgx8

D) Seated DB curls, both the sametime. STRICT!

D1 Seated DB curls 10 rep, T 212 ----> 17.5kg+17.5kgx10
D2 Seated DB curls 8 rep, T 212 ----> 22.5kg+22.5kgx10
D2 Seated DB curls 3+ rep, T 212 ----> 25kg+25kgx5 PB

COmment: Feeling alot better today, yesterday i had to stay home from work because i was passd out the better part of the day. Today i sat some new personal bests and i am starting to get well. All is good in the land of the viking!!
__________________

[Sir J-Werk]

Brother, the fact that you pulled even though you had the flu is insane! All I can say is that takes some heart.... I wouldn't call that quiting a w/o either.... You are doing some amazing things here, keep pushing!

Stay Strong, stay Focused, stay Animal!
Respect.

[Squat_Heavy]

Brother, the fact that you pulled even though you had the flu is insane! All I can say is that takes some heart.... I wouldn't call that quiting a w/o either.... You are doing some amazing things here, keep pushing!

Stay Strong, stay Focused, stay Animal!
Respect.

Thanks for the words mate! I had a fever of 39.8 celsius when i got home and i just fucking slept for 20 straight hours. Hardest workout of my life! there are some strong mofos in the -110kg class so if i am to stand a chance i have to train twice as hard. Slayer- blodline is a fav on my ipod when the going gets though!

Strength and honor bro!

[Squat_Heavy]

Squats. Technique, stance, setup and so forth

Ass to calves Squat. Trying different stances and shit

A) ATC Squat
A1 ATC Squat 5rep, T 202 P 1-4min --------> 60kgx5
A2 ATC Squat 5rep, T 202 P 1-4min --------> 60kgx5
A3 ATC Squat 5rep, T 202 P 1-4min --------> 100kgx5
A4 ATC Squat 5rep, T 202 P 1-4min --------> 100kgx5
A5 ATC Squat 3rep, T 202 P 1-4min --------> 140kgx3
A6 ATC Squat 3rep, T 202 P 1-4min --------> 140kgx3
A7 ATC Squat 3rep, T 202 P 1-4min --------> 160kgx3
A8 ATC Squat 3rep, T 202 P 1-4min --------> 140kgx3
A9 ATC Squat 5rep, T 202 P 1-4min --------> 100kgx5


B) walkout + 1/3 to 1/4 squats

B1 1/3 to 1/4 squats 5rep, T 202 P 2min ----->220kgx5
B2 1/3 to 1/4 squats 5rep, T 202 P 2min ----->260kgx5
B3 1/3 to 1/4 squats 1rep, T 202 P 2min ----->300kgx1(HEAAAVY)

C) box squats.

C1 box squats 5rep, T 222 P 1min --------->100kgx5
C2 box squats 5rep, T 222 P 1min --------->100kgx5
C3 box squats 5rep, T 222 P 1min --------->140kgx5

D) More ATC squats, something wasnt right.

D1 ATC BØY 3rep, T202 P 1min----------> 60kgx3
D2 ATC BØY 3rep, T202 P 1min----------> 100kgx3
D2 ATC BØY 1rep, T202 P 1min----------> 140kgx1
D3 ATC BØY 1rep, T202 P 1min----------> 150kgx1
D3 ATC BØY 1rep, T202 P 1min----------> 180kgx0. . And there i sat!! haha


COmment: now i feel i am getting somewhere with my squats, they are 20cm deeper than before and i havent lost any strength so i am doing something right, i am not tilting forward as much now. Så the solution was a combination of these factors:

-Where i put the bar on my back
- Slitely wider stance and toe out
- the fucking mirror was cheating me so i look on a spot on the wall above it
- Stick my ass OUT, look like a fucking duck but it works
- Breathe in with my stomach
- Fast but controlled down and fast out of the hole

I videotaped every squat i did today and analysed them as i went so i changed and learned alot from this workout. 200+kg squats ATC here i come.

[Squat_Heavy]

Todays workout. 5x4 program for tha bench

A1) Benchpress with a tiny pause

A1 Benchpress 4rep, T 212 P 2min ---------> 112.5kgx4
A2 Benchpress 4rep, T 212 P 2min ---------> 112.5kgx4
A3 Benchpress 4rep, T 212 P 2min ---------> 112.5kgx4
A4 Benchpress 4rep, T 212 P 2min ---------> 112.5kgx4(
A5 Benchpress 4rep, T 212 P 2min ---------> 112.5kgx4(

B) Rackstart bench, Low 4-6cm over my chest

B1 Rackstart bench, low 5reps, T 022 P 2min -----> 100kgx5
B2 Rackstart bench, low 2-4reps, T 022 P 2min -----> 120kgx3
B3 Rackstart bench, low 2-4reps, T 022 P 2min -----> 120kgx2
B4 Rackstart bench, low 1reps, T 022 P 2min -----> 125kgx1
B5 Rackstart bench, low 1reps, T 022 P 2min -----> 130kgx2F a little help on the second rep. PB nonetheless on that weight

C) Incline bench

C1 Incline bench 5reps, T 202 P 2min --------> 80kgx5
C2 Incline bench 5reps, T 202 P 2min --------> 100kgx5 PB
C3 Incline bench 1+reps, T 202 P 2min --------> 110kgx1 Re-PB
C4 Incline bench 5reps, T 202 P 2min --------> 100kgx3


Comment: Great workout, ate kinda bad today but i banged out some reps. the 5x4 program is working out great, in 3 weeks 5x4 on 120kgs is gonna be a walk in the park, then i am getting veeery close to 150kgs in the bench. Things are going my way. My chest and triceps is growing like mad to. Lovely.

[Squat_Heavy]

Todays workout. Just testing the weights and excercises before i start a new deadlift program

A) Deadlift

A1) Deadlift 5+rep, T 222 P 4min -----------> 200kgx7(Damn easy, cand o 2-3 reps more if i go for it:)
A2) Deadlift 1rep, T 222 P 4min -----------> 220kgx1( Damn easy)
A3) Deadlift 1rep, T 222 P 4min -----------> 240kgx1( tFUCKING heavy, but the viking roared and the steel was conquered) PB
A3) Deadlift 1rep, T 222 P 4min -----------> 250kgx0.4( Oh well, got it up to under my knees atleast)

B) RackDeads below the knees

B1 RackDeads 5rep,s T 222 P 4min ------> 200kgx5
B2 RackDeads 5rep,s T 222 P 4min ------> 220kgx5
B3 RackDeads 1-?rep,s T 222 P 4min ------> 240kgx1
B4 RackDeads 1-?rep,s T 222 P 4min ------> 260kgx1 (PB, fucking heavy)

C) Wide pulldowns

C1 Wide pulldowns 8reps, T 202 P 90sek -------> 100kgx8
C2 Wide pulldowns 2-5reps, T 202 P 90sek -------> 120kgx3+(3 with help)
C3 Wide pulldowns 10+reps, T 202 P 90sek -------> 80kgx15

D)Deadlifts on 2x20kg plates. So i am elevated 8cm of the ground. The bar is now just right above my ankles. What do you call this? Its for the bottom strength

D1 Deadlifts on2x20kgplates 5rep, T 222 P 2min ------->140kgx5
D2 Deadlifts on2x20kgplates 5rep, T 222 P 2min ------->180kgx5 PB
D3 Deadlifts on2x20kgplates 1rep, T 222 P 2min ------->200kgx2 PB

E) Facepulls

E1 Facepulls 8rep, T 202 P 60sek ----------> 40kgx8
E2 Facepulls 8rep, T 202 P 60sek ----------> 50kgx8
E3 Facepulls 4rep, T 202 P 60sek ----------> 60kgx4

Comment: this is insano. Wasnt supposed to pull 240kgs before next month, and today i was close to 250kgs, This is REALLY going my way. 280-300kg deadlift before i turn 20 is in reach. Alot of pbs and alot of heavy lifting today. Loving it. I love the pain

[Squat_Heavy]

Thursdays workout. Tired after 11 hours of physical labour, but i dont let that get in the way of my lifting. Hell no.




A1) MIlitary presses. Standing, no legdrive from the chest

A1 MIlitary presses 5reps, T 212 P 2min --------> 60kgx5
A2 MIlitary presses 5reps, T 212 P 2min --------> 70kgx5
A3 MIlitary presses 5reps, T 212 P 2min --------> 80kgx3( Technique is fucking wack)

B) Seated barbell press

B1 Seated barbell press 1rep, T 202 P 2min -----> 80kgx1
B2 Seated barbell press 1rep, T 202 P 2min -----> 90kgx1
B3 Seated barbell press 1rep, T 202 P 2min -----> 100kgx1 Re-Pb

C) Powerclean and pushpress, using 10kgplates for greater ROM

C) Powerclean and pushpress. 3reps, T n/a P 2min -----> 80kgx3
C) Powerclean and pushpress. 1reps, T n/a P 2min -----> 90kgx1
C) Powerclean and pushpress. 1reps, T n/a P 2min -----> 100kgx1
C) Powerclean and pushpress. 1reps, T n/a P 2min -----> 90kgx1

Comment: totally ok workout, bit tired but i managed to abuse the weights alittle

[Squat_Heavy]

Todays workout

Not motivated today, but i never skip a workout. It turned out to be a good one to

A) Squat without a belt. Ass to calves of course. Technique and setup today aswell


A1) Squat without a belt. ATC 5reps, T 202 P 2min ------> 60kgx5
A2) Squat without a belt. ATC 5reps, T 202 P 2min ------> 60kgx5
A3) Squat without a belt. ATC 5reps, T 202 P 2min ------> 100kgx5
A4) Squat without a belt.ATC 5reps, T 202 P 2min ------> 140kgx5( Feels sooo easy. could've done 10 +reps
A5) Squat without a belt 1reps.ATC, T 202 P 2min ------> 160kgx1( Easy, nice flow
A6) Squat without a belt 1reps.ATC, T 202 P 2min ------> 170kgx1( lEasiest 170kg lift i ever done

B) 1/3 -1/4 Squats

B1 Shallow squats 5reps, T 101 P 2 min ---------> 200kgx5
B2 Shallow squats 5reps, T 101 P 2 min ---------> 250kgx5
B3 Shallow squats 1reps, T 101 P 2 min ---------> 300kgx2F oh well

C) Frontsquats, weightliftergrip. Ass to calves

C1 Frontsquats atc. 5reps, T 202 P 2min-------> 60kgx5
C2 Frontsquats atc. 5reps, T 202 P 2min-------> 100kgx5
C3 Frontsquats atc. 3reps, T 202 P 2min-------> 120kgx3
C4 Frontsquats atc. 3reps, T 202 P 2min-------> 140kgx1. Re-PB

D) Box squats, below parallel

D1 Box squats 5reps, T 222 P 2min --------> 60kgx5
D2 Box squats 5reps, T 222 P 2min --------> 100kgx5
D3 Box squats 5reps, T 222 P 2min --------> 140kgx5
D4 Box squats 5reps, T 222 P 2min --------> 160kgx5 PB
D5 Box squats 1reps, T 222 P 2min --------> 180kgx2 PB not long til i hit 5 reps. Then 200kgs motherfucker!

Did some supersets with legcurls and some shit.

Comment: turned out to be a great workout. Still missing some technique in the ATC squat but its getting very good. Not long til i hit 200. The boxsquats very fucking good today.

[Squat_Heavy]

Just if anyone is wondering what i eat and shit: It goes like this

7am: MRP shake with about 200grams of powder and 2litres of milk + 100grams of oats

11am: 14slices of bread with meat and shit. 2litres of milk

4.pm: One and a half chicken and 200-300grams of rice +MRP shake 100grams

7.pm: MRP shake 100grams + creatine +vitamins +caffeine+taurine

8pm-11pm. Train my ass off

11pm: MRPshake + some meats: 300-500grams +oats 200-400grams

One hour later: 4-5eggs and 2litres milk + protein shake

SOme days i eat more, some days i eat less

[Squat_Heavy]

Dagens økt

A) Benchpress

5x4 prog

A1) Benchpress 4 reps, T 2-0.5-2 P 3min --------> 115kgx4 (Easy)
A2) Benchpress 4 reps, T 2-0.5-2 P 3min --------> 115kgx4 ((Easy)
A3) Benchpress 4 reps, T 2-0.5-2 P 3min --------> 115kgx4 ( (Easy)
A4) Benchpress 4 reps, T 2-0.5-2 P 3min --------> 115kgx4 (Easy)
A5) Benchpress 4 reps, T 2-0.5-2 P 3min --------> 115kgx4 ((Easy)
A6) Benchpress 4 reps, T 2-0.5-2 P 3min --------> 115kgx4 ((Easy) Lost count of the sets. Haha.

B) Rackbench Deadstart 8cm over my chest

B1) Rackbench Deadstart 5reps, T 022 P 3min ----> 110kgx5( Easy
B2) Rackbench Deadstart 3+reps, T 022 P 3min ----> 120kgx4 PB
B3) Rackbench Deadstart 5reps, T 022 P 3min ----> 120kgx3
B4) Rackbench Deadstart 5reps, T 022 P 3min ----> 130kgx2 PB
B5) Rackbench Deadstart 5reps, T 022 P 3min ----> 135kgx2 with help-. Forced reps

C) Incline benchpress

C1) Incline 2+reps. T 202 P 3min ---------> 100kgx3 Easy
C2) Incline 1+reps. T 202 P 3min ---------> 110kgx2 Heavy. PB

D) Super-closegrip bench

D1) Super-closegrip 3reps, T 202 P 90sek ---------> 100kgx3( Easy
D2) Super-closegrip 3reps, T 202 P 90sek ---------> 110kgx3( Easy
D3) Super-closegrip 1reps, T 202 P 90sek ---------> 120kgx1(Easy
D3) Super-closegrip 1reps, T 202 P 90sek ---------> 130kgx1( Heavy, but PB!!!) If i go right for it i bet i can do 140kgs in super-closegrip to


Comment: Great workout. Today at work i almost lsot my thumb in a steelpress. My tip got squashed but i dont bitch, itl regrow, its just flesh. Many pbs and the 5x4 program is going great. 2 weeks til 5x4 with 120kgs. Maybe i drop down to 4x4. We'll see. I think i can do 160kgs in the bench by sept/okt RAW if everything goes well. I am still trying to gain 10kgs bw. BW today is: 95kgs. So this is going very fucking well

[Squat_Heavy]

Todays workout.

A) Deadlift

A1 Deadlift 5reps, T 222 P 2min ----------> 200kgx5 (Easy peasy
A2 Deadlift 2reps, T 222 P 2min ----------> 220kgx2 (Damn easy
A3 Deadlift 1reps, T 222 P 2min ----------> 240kgx1.5 Failure on 2rep. PB nonetheless

B) Rack Deadlift. Below the knees

B1) Rack Deadlift. 5reps T 222 P 2min ------------> 210kgx5 PB
B2) Rack Deadlift.1+ T 222 P 2min ------------> 240kgx2 PB
B3) Rack Deadlift.3+ T 222 P 2min ------------> 230kgx3 PB

C) Deadlift on 2x20kgplates. Greater ROM

C1) Deadlift, 8cm+ ROM 5reps, T 222 P 90sek ---------> 180kgx5. Easy
C2) Deadlift, 8cm+ ROM 2reps, T 222 P 90sek ---------> 200kgx3. PB

D) Pulldowns.

D1) Pulldowns. 8reps, T 202 P 90 sek --------> 100kgx10
D2) Pulldowns. 2+reps, T 202 P 90 sek --------> 120kg4
D3) Pulldowns. 10+reps, T 202 P 90 sek --------> 80kgx15


Comment: Todays workout kicked ass. PBs over the whole. 240kgs felt pretty good today. Gonna try to rip up 260-270kgs by the end of summer. I actually spit blood after 240kgx1.5 deadlift today. MMM GOOOD!!!!!

[Squat_Heavy]

Dagens økt

A1) Militarypresses. Standing, No legdrive. Bar on chest

A1) Militarypresses 5reps, T 222 P 2min ---------> 60kgx6 easy
A2) Militarypresses 5reps, T 222 P 2min ---------> 70kgx6 easy
A3) Militarypresses 2reps, T 222 P 2min ---------> 80kgx3

B) Powerclean and pushpress

B1) Powerclean and pushpress 1rep, T N/A P 2min ------> 80kgx1
B2) Powerclean and pushpress 1rep, T N/A P 2min ------> 100kgx1 ( Easy)!!! Re-Pb
B3) Powerclean og pushpress 1rep, T N/A P 2min ------> 110kgx0.6, Lost balance and didnt get it locked out. this is going the right way still thougfh:)

C) Alt Dbcurl

C1) Alt Dbcurll 6+reps, T 242 P 90sek -------> 25kg+25kgx8
C2) AltDbcurl 1-2reps, T 242 P 90sek -------> 27.5kg+27.5kgx3 Pb


Todays workout: Great workout. ALmost hit 110kgs in the pushpress, just missing some stability and lockout. this will come fast. Fuck yeah things are going my way,.

[Squat_Heavy]

Friday


A1) Squat 5reps, T 212 P 90sek --------------> 140kgx5
A2) Squat 1reps, T 202 P 90sek --------------> 160kgx3
A3) Squat 1reps, T 202 P 90sek --------------> 170kgx1

After that i had a grueling pain in my right glute that i just went home. Dont wanna get an injury or make an existing one worse. Could barely walk omn saturday but it seems to be easing up nicely. Just a stretch/ tiny tore in my glute i guess.

[Squat_Heavy]

Monday. Benching

Benchprogram from 5x4 to 4x4

A) Benchpress

A1 Benchpress 4 reps, T 202 P 3min -------> 117.5kgx4
A2 Benchpress 4 reps, T 202 P 3min -------> 117.5kgx4
A3 Benchpress 4 reps, T 202 P 3min -------> 117.5kgx4
A4 Benchpress 4 reps, T 202 P 3min -------> 117.5kgx4

4x4 with 120kgs next week then;) 150kgs here i come

B) Rackbench, deadstart right above my chest

B1 Rackbench, deadstart 2+reps., T 022 P 3min -------> 120kgx3
B2 Rackbench, deadstart 2+reps., T 022 P 3min -------> 120kgx3
B3 Rackbench, deadstart 2+reps., T 022 P 3min -------> 125kgx1

C) Incline benchpress, wide grip

C1 Incline 3reps, T 202 P 3min ----> 100kgx3
C2 Incline ?reps, T 202 P 3min ----> 100kgx2
C3 Incline 1reps, T 202 P 3min ----> 105kgx1

D) Close grip benchpress

D1 Close grip benchpress 3reps, T 202 P 90 sek --------> 100kgx3
D2 Close grip benchpress 3reps, T 202 P 90 sek --------> 110kgx3
D3 Close grip benchpress 3reps, T 202 P 90 sek --------> 120kgx3
D4 Close grip benchpress 1reps, T 202 P 90 sek --------> 130kgx1

E) Dips ( New exercise)

E1) Dips 10+reps, T 101 P 90 sek -------> Bwx 15 Bw= 98kg
E2) Dips 5+reps, T 101 P 90 sek ------>BW+20kgx 8
E3) Dips 3+reps, T 101 P 90 sek ------>BW+40kgx 3

Comment, good workout. Bench is climbing good now. 4x4 with 120kgs on next monday is gonna work and after that i will continue to add 2.5kgs everyweek and cut to 3x3 and do that up to 130kgs i guess.

[Squat_Heavy]

Mondays workout. Bench program from 4x4 to 3x3.

A1) Bench 4reps, T 202 P 2min ------> 120kgx4( pause at the last rep
A2) BBench 4reps, T 202 P 2min ------> 120kgx4
A3) Bench 4reps, T 202 P 2min ------> 120kgx3 (
A4) Bench 4reps, T 202 P 2min ------> 120kgx3 (


B) RackBench deadstart, 15cm above chest

B1) RackBench deadstart 5reps, T 022 P 2min -----> 120kgx5
B2) RackBench deadstart, 3reps, T 022 P 2min -----> 140kgx4

C) Incline bench

C1) Incline bench, 3 reps, T 202 P 90sek ------> 100kgx3
C2) Incline bench 3 reps, T 202 P 90sek ------> 100kgx3
C3) Incline bench, 3 reps, T 202 P 90sek ------> 100kgx3

D) Closegrip benchpress

D1) Closegrip benchpress 5reps, T 202 P 90 sek -------> 100kgx5
D2) Closegrip benchpress, 1reps, T 202 P 90 sek -------> 120kgx1
D3) Closegrip benchpress, 1reps, T 202 P 90 sek -------> 140kgx0.5(Lots of power in my chest but my triceps was spent after the rackbench


Db) Negative benchpress

Db1 benchpress Negative 1rep, T 400 P 2min -----> 160kgxnegative

E) Skullcrushers

E1) Skullcrushers 10reps, T 202 P 90sek ---------> 40kgx10
E2) Skullcrushers 5reps, T 202 P 90sek ---------> 50kgx5(
E3) Skullcrushers 1+?reps, T 202 P 90sek ---------> 60kgx3+3forced reps

F) Dips. Bw= 97kg o

F1) Dips, 10reps, T 101 P 90sek --------> Bwx10reps
F2) Dips, 6+reps, T 101 P 90sek --------> Bw+20kgx8reps
F3) Dips, 3+reps, T 101 P 90sek --------> Bw+30kgx5reps

[Squat_Heavy]

A) 3/4deads, 4cm lower than last time, increasing ROM

A1 3/4deads 5+reps, T 222 P 2min -------> 220kgx8 EASY PB
A2 3/4deads 1+reps, T 222 P 2min -------> 250kgx2 PB
A3 3/4deads 1+reps, T 222 P 2min -------> 270kgx1( PB !!!!!!!!!

B) Zerchersquat, without belt

B1) Zerchersquat 5reps, T 212 P 90sek --------> 60kgx5
B2) Zerchersquat 5reps, T 212 P 90sek --------> 100kgx5
B3) Zerchersquat 5reps, T 212 P 90sek --------> 140kgx5 PB


D) Wide grip pulldowns

D1 Wide grip pulldowns 10 reps, T 202 P 90 sek ----> 100kgx10
D2 Wide grip pulldowns 6 reps, T 202 P 90 sek ----> 110kgx6
D3 Wide grip pulldowns 3+ reps, T 202 P 90 sek ----> 120kgx5

Comment: Great fucking workout, 270kgx1 for 3/4 deads is fucking killer. Since i am strongest in the bottom i ought to pull 250-270 for a full deadlift now. AWESOME

[Pokoritel]

I have been following your log and your workouts are lookin good. You are one strong dude.

[Squat_Heavy]

I have been following your log and your workouts are lookin good. You are one strong dude.

Thanks man, The Norwegian powerlifting championships is in november, so i am working my ass of to crack the top 3 in the -110kg juniors. The deadlifts and bench is getting good. Squat sucks major but i think i know why i am tilting forward when i get below parallel, i have to stretch my glutes,hams,calves etc and build opp ham strength. Time will show!

[Squat_Heavy]

Dagens økt:

A) Standing BB press from chest

A1) Standing BB press 5reps, T 212 P 90sek ------> 75kgx5
A2) Standing BB press 1reps, T 212 P 90sek ------> 90kgx1 PB

B) Pushpress

B1) Pushpress 3 rep, T 212 P 2min -----> 100kgx3( pb)
B2) Pushpress 1 rep, T 212 P 2min -----> 110kgx0.8( lost my balance and missing the lockout

C) One arm dbl snatch

C1) One arm db snatch 5reps, T 212 P 90sek -----> 42.5kg+42.5kgx5
C2) One arm db snatch 1reps, T 212 P 90sek -----> 52.5kg+52.5kgx1 pb

D) BB Snatch

D1)BB Snatch 8reps, T 212 P 90sek -------> 40kgx8
D2) BB Snatch 3reps, T 212 P 90sek -------> 60kgx3

E) Bicepscurl ,bb

E1) Bicepscurl ,bb 10reps, T 212 P 90 sek ----> 40kgx10
E1) Bicepscurl ,bb 5+reps, T 212 P 90 sek ----> 50kgx6

D) Grip: one arm deads with squat bar, overhand grip.

D1 one arm deads 10sec static, T static, P 90 sek ------> 80kg+80kgx30sek
D2 one arm deads 10sec static, T static, P 90 sek ------> 100kg+100kgx10sek


Comment: Plenty power in the pressing today, pushpress is fucking easy, 100kg just flew up on the first rep, Aint long til i am doing 5's with 100kgs. This is getting good,

[Squat_Heavy]

A) Squat, atc

A1) Squat, atc 3reps, T 202 P 90 sek -----> 140kgx3(Tiltin forward shti... fuck)
A2) Squat, atc 1 rep, T 202 P 90 sek -----> 170kgx1( Tiltin forward shti...

Got so frustrated that i headbutted the squatrack, me and my trainingpartner made some adjustements in the stance and put 2.5kgplates under my heels. The results were -->


A3) Squat .., Below parallel 1rep, T 202 P 90sek --->180kgx1(Easy AND NO TILTING!!!!!)
A4) Squat , Below parallel 1rep, T 202 P 90sek --->200kgx1( With loose kneebands, after one hour of shite. PB!!!! Now that the technique is perfect, so to say, i am not far awat from a 5 plate squat with loose kneebands. FUCK YES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


B1) leg curls

B1 Leg curls 8+reps, T 202 P 90 sek ---> stackx8reps
B2 Leg curls 8+reps, T 202 P 90 sek ---> stackx8reps
B3 Leg curls 8+reps, T 202 P 90 sek ---> stackx8reps

[feelthepain12]

Dang man. I just found your log here and have been looking through and these aren't exactly baby weights you're throwing around here. I'm not exactly sure about the conversion from lbs. to kgs. is but I can tell you're pretty damn strong. Good luck with your upcoming competition.

[Squat_Heavy]

Dang man. I just found your log here and have been looking through and these aren't exactly baby weights you're throwing around here. I'm not exactly sure about the conversion from lbs. to kgs. is but I can tell you're pretty damn strong. Good luck with your upcoming competition.

Thanks man, the deadlift is my strongest lift, i doing some rack pulls so i can get some more kgs out of the suit for the meet, the squat has FINALLY come together and the benchpress is climbing slowly, if everything clicks i think i have a pretty decent shot at the top 3:)

200kgs squat= 450 lbs.
270kg 3/4deadlift= 605lbs approx,
100kg pushpress= 225lbs :)

[feelthepain12]

Thanks for the conversions bro. I can finally get a grasp on how much you're lifting now. You got some pretty solid lifts here. Keep it up and good luck.

[Squat_Heavy]

Thanks for the conversions bro. I can finally get a grasp on how much you're lifting now. You got some pretty solid lifts here. Keep it up and good luck.

Thanks for the words man, i will be sure to keep myself animal all at all times. Norwegian championships here i come ,rawwwrg.

[Squat_Heavy]

Monday


A) Benchpress

A1) Benchpress 3reps, T 202 P 2min ------> 122.5kgx3( To heavy to for strict form )
A2) Benchpress 3reps, T 202 P 2min ------> 120kgx3
A3) Benchpress 3reps, T 202 P 2min ------> 120kgx3

B) Benchpress with bench shirt, Size 44 fury, its streched to more lik a size 46-48 now, gotta wash it. I am not expecting to get up any weight otday since it is first day of shirt training

B1) Benchpress with bench shirt T 121 P 2 min-----> 160kgx0.3( To chicken to lower the bar fast enough)
B2) Benkpress med benkskjorte T 121 P 2 min-----> 160kgx0.5( bar is not going down where i want it to
B3) Benkpress med benkskjorte T 121 P 2 min-----> 160kgx1( then i nailed it) )

C) Benchpress 3board

C1 Benchpress 3board T 111 P 2min ------> 140kgx5
C2 BBenchpress 3board T 111 P 2min ------> 150x3

D) Closegrip bench

D1) Closegrip bench 3reps, T 101 P 2 min -.------> 100kgx3
D2) Closegrip bench 3reps, T 101 P 2 min -.------> 110kgx3
D3) Closegrip bench 1reps, T 101 P 2 min -.------> 120kgx1
D4) Closegrip bench 1reps, T 101 P 2 min -.------> 140kgx1Forced rep, got it halfway up myself. Good power still after shirt and all


Comment: 3x3 with 122.5 was to heavy today, going for 5s on 120 next time instead with a wider grip
__________________

[Squat_Heavy]

Tuesday

Woke up with a migraine, didnt take meds since they fuck me up for the entire day which means no ironlifting

A) Deadlift

A1) Markløft 1rep, T 222 P 2min ---------> 220kgx3( tungt som faen idag)
A2) Markløft 1rep, T 222 P 2min ---------> 230kgx1
A3) Markløft 1rep, T 222 P 2min ---------> 240kgx1 ( after this i almost passed out ) Migraine is throbbing


B) Overhead squat( new exercise, core training)


B1) Overhead squat 5reps, T 202 P 90sek ------> 20kgx5
B2) Overhead squat 5reps, T 202 P 90sek ------> 30kgx5
B3) Overhead squat 5reps, T 202 P 90sek ------> 40kgx5
B3) Overhead squat 5reps, T 202 P 90sek ------> 50kgx5


Comment: I hate excuses and bitching and moaning but today was grueling with migraine, cut the workout short only doing what needs to be done. Rest and recouperation for thursday!

[Squat_Heavy]

Todays workout, 11 hours of work at the lumberyard, but shit, i don't complain. Fuck that shit, eat and lift. There is somebody out there who has it worse than me.

A) Standing barbell presses, from chest. NO legdrive


A1 Standing barbell presses 3reps, T 212 P 2min --------> 77.5kgx8 ( HAHAHA, talk about shattering what i expected to do!)
A2 Standing barbell presses 1reps, T 212 P 2min --------> 90kgx1( Weak triceps after monday, but its all good

B) Barbell snatches. Technique and acceleration

B1 Barbell snatches 5reps, T Eksplosiv P 90 sek ----------> 40kgx5
B2 Barbell snatches 5reps, T Eksplosiv P 90 sek ----------> 50kgx5
B3 Barbell snatches 5reps, T Eksplosiv P 90 sek ----------> 60kgx5

C) Powerclean and pushpress

C1 Powerclean 1reps pushpress 5reps, T-->PC Explosive, T-->PP 212 ----> 90kgx5
C2 Powerclean 1reps pushpress 1reps, T-->PC Explosive, T-->PP 212 ----> 100kgx2


Also did some DBcurls but that shit aint worth logging.

Comment: GOod workout today, stability is getting nice and tight now even with my lower back exhausted from work. The reps with 77.5kg in the stnading presses were done so explosive that the weightdiscs made alot of noise:) Thats how we like it. Snatches was good today to.

[Squat_Heavy]

Todays squatting, overtime at work again

A) Squat

A1 Squat 5rep, T 202 P 2 min----> 160kgx5( Its like air)
A2 Squat 1+rep, T 202 P 2 min----> 180kgx2( Felt good, even with a tired lower back, PB)
A3 Squat 1+rep, T 202 P 2 min----> 200kgx2(With loose kneewraps, PB)

B) Full snatch + overhead squat

B1 Full snatch T explosive + overhead squat T 202 P 90 sek ------> 40kgx5
B2 Full snatch T explosive + overhead squat T 202 P 90 sek ------> 40kgx5
B3 Full snatch T explosive + overhead squat T 202 P 90 sek ------> 40kgx5


Comment: Good workout today, was very tired before todays workout so great that i made som personals recs. Full snatch was great, dropped below the bar and my ass was 2cm above the ground. Great day today despite being tired!

[Squat_Heavy]

May i finally be living up to my nickname? Maybe... 5plate squat with loose band is tempting me as a fuck. I want it so bad i can see it infront of me!

[feelthepain12]

May i finally be living up to my nickname? Maybe... 5plate squat with loose band is tempting me as a fuck. I want it so bad i can see it infront of me!

Keep at it bro. Think about it every time you train and push yourself even harder. Don't stop till you get there.

[Squat_Heavy]

Keep at it bro. Think about it every time you train and push yourself even harder. Don't stop till you get there.

Thanks man, appreciate people reading here and sending me some words. Gives me more motivation to stick to it! I try not to get content with myself, if i look in the mirror or get content with what i am squatting and etc, the progress is gonna stop. Gotta stay hungry and stay animal...

[Squat_Heavy]

Has anybody of you ever looked in the mirror and just get fucking angry, you despise so much the thing you see and you get frustrated and depressed and just want to stop this shit, then your brain revamps and you get replenished. You are stronger than ever, bigger than ever, hell you are a motherfucking train and everything else is standing in your way. God damn i love that feeling

[Squat_Heavy]

Dagens økt. Litt miksing og triksing idag

A) Benchpress, slightly wider grip

A1 Benchpress 5reps, T 202 P 2min ---------> 120kgx5
A2 Benchpress 5reps, T 202 P 2min ---------> 120kgx4
A3 Benchpress 5reps, T 202 P 2min ---------> 120kgx4

B) Benchpress 3board

B1) Benchpress 3board 5reps, T 212 P 2min -----> 140kgx5
B2) Benchpress 3board 1reps, T 212 P 2min -----> 160kgx1forced rep

C) Benchpress with chains, NB new exercise. weight of chains= 20kgs. So detract 20kgs and thats what i have on the bar without chains

C1 Benchpress with chains and pause 3reps, T 222 P 2min -----> 120kgx3
C2 Benchpress with chains and pause 3reps, T 222 P 2min -----> 130kgx3
C3 Benchpress with chains and pause 1reps, T 222 P 2min -----> 140kgx1 Forced rep

D1 Closegrip bench

D1 Closegrip bench 3reps, T 202 P 90 sek -------> 100kgx3
D2 Closegrip bench 3reps, T 202 P 90 sek -------> 110kgx3
D3 Closegrip bench 3reps, T 202 P 90 sek -------> 120kgx3
D4 Closegrip bench 3reps, T 202 P 90 sek -------> 130kgx1

Captains of crush

RIght arm:

Nr.2 x1rep, warmup
Nr3!x 0.7rep. Dude, i wast 0.8cm short of closing it, its still far away but i ahve never been able to do that


Left arm

Nr.2 x1rep,
Nr3!x 0.6rep !

COmment: Great benching considering i had now energy in my body prior to training today. Bench with chains is gonna be a priority in bench cause this is gonna elevate my benching, i have great belief in this

[Squat_Heavy]

Dagens økt


A) 3/4 Deads in rack


A1) 3/4 Deads 5reps, T 222 P 2min -----> 220kgx5(lEast infact)
A2) 3/4 Deads 2reps, T 222 P 2min -----> 250kgx3F( Heavy, but pb!)

B)Deadlift with chains, chains weigh 20kgs total så its about 10kgs heavier already in the bottom and another 10kgsheavier at the knees. Trying to explode it up from the floord

B1) Deadlift with chains 5reps, T 222 P 2min -------> 200kgx5
B2) Deadlift with chains 3reps, T 222 P 2min -------> 220kgx1
B3) Deadlift with chains 1reps, T 222 P 2min -------> 240kgx1. Goddamn, pulling this AFTER rackdeads, amazing, flew of the floor though! Pb after rackdeads for sure

C) Wide grip pulldowns, wider grip than before

C1) Wide grip pulldowns 10reps, T 202 P 90 sec ------> 100kgx10
C2) Wide grip pulldowns 10reps, T 202 P 90 sec ------> 110kgx5+5forced reps

D) Facepulls

D1) Facepulls 10reps, T 202 P 90 sec -----------> 40kgx10
D2) Facepulls 10reps, T 202 P 90 sec -----------> 50kgx10


Comment: Alot of shit at work today, was exhausted when i got home Fearing that my deadlifts would go to shit... BUT, i pulled some pbs and doing some heavy shit. This is going great, first workout with chains in the deadlift aswell, i have faith in the chains!

[IRBS]

Awesome job bro!!! Congrats on the PR!

[Squat_Heavy]

Awesome job bro!!! Congrats on the PR!

Thanx man, i love deads, ever tried deads with chains? I highly recommend it.

[The_Dude]

NICE job dude. Im'a have to try the chains on my deads. I need to find some first. Please explain facepulls, if you will bro?

[Squat_Heavy]

NICE job dude. Im'a have to try the chains on my deads. I need to find some first. Please explain facepulls, if you will bro?

Thanx man, 600deadlift aint that far away. http://www.ironmagazine.com/newsletters/images/facepulls.gif

Theres facepulls for ya, i use an overhand grip though.

[The_Dude]

Thanx man, 600deadlift aint that far away. http://www.ironmagazine.com/newsletters/images/facepulls.gif

Theres facepulls for ya, i use an overhand grip though.

Interesting. Thanks bro.

[Squat_Heavy]

Interesting. Thanks bro.

Its the single most underrated exercise ever.

[feelthepain12]

Its the single most underrated exercise ever.

I'm definitely doing those tomorrow. Looks like you're making some real steady progress here. Congrats bro.

[Squat_Heavy]

I'm definitely doing those tomorrow. Looks like you're making some real steady progress here. Congrats bro.

Facepulls is great, real weapon in your arsenal. Thanks for the words man!

Peace

[Squat_Heavy]

Strongman training

Øvelse 1: Vikingpress. Weight written down is the effectiv weight at the handles. Never tried before

a1 Vikingpress Max reps, T 212 P 2min ---------> 85kgx10+
a2 Vikingpress Max reps, T 212 P 2min ---------> 107kgx6(very easy
a3 Vikingpress Max reps, T 212 P 2min ---------> 127kgx2!!!! Goddamn!!!

øvelse 2: Naturestone press, stones tha are uncentered and not symetrical. TYpe of stones used in the jon pall sigmarsson era.

B1 Natursteinpress 1rep, T n/a P 2min ----------> 70kgx1( Easy turn and press)
B2 Natursteinpress 1rep, T n/a P 2min ----------> 85kgx1( Easy turn and easy press)
B3 Natursteinpress 1rep, T n/a P 2min ----------> 120kgx0.5(Easy turn but i dont have the strength to press it, satisfied since the WR is about 136kg.

C1) Hercules Hold, Two weighst hanging down vertically with wires going through one pulley and attached to handles

C1) Hercules hold, 41+sek T statisk P 2min ---------> 160kg+160kgx47sek!!!! PERSONAL BEST! I am the one who has hold this the longest, several of norways strongest man has trid this and I held the longest!

D) Tire FLIP. Never tried before

D1) Tire FLIP. P 2 min -----------> 320kgx5Flips. MM good

D2) Tire FLIP . P 2min ------------> 420kg!!!!x1 Damn this tire was heavy. But i got one good flip and called it quits. GOnna try several next time

COmment: My grips is fucking ANIMAL. My training partner is 3xNorways strongest man, ROy Holte, nr 3 bencher in ipf in the -125kgclass and i beat his record in the hercules hold. DAMN satisfied. Good vikingpress too and damn good tireflipping. Very satisfied!

[IRBS]

Awesome work bro! Strongman is my favorite sport!

[Squat_Heavy]

Awesome work bro! Strongman is my favorite sport!

Thanks man, mine too so i try to train it once in a while. the 1000lb tire was motherFUCKING heavy. but i got it up there!

[Squat_Heavy]

A) Squat. 6-7cm below parallel

Warmups,stretching etc


A1) Squat. 5reps, T 202 P 2min ------> 160kgx5
A2) Squat. 1+reps, T 202 P 2min ------> 180kgx3(Loose kneewraps)
A3) Squat. 1+reps, T 202 P 2min ------> 200kgx1( Loose kneewraps)

comment: Was fucking exausted after yesterdays grueling workout. My hams,quads,glutes,lower back+++ was hammered after yesterday so i figured just do squats then go home and get some rest, i need it anyways. Content with the weights today considering i was tired and shit. Just psyched myself up and did some lifting. Think 180x3 is a pb on 180 with kneewraps. Now its chill time

[Squat_Heavy]

Monday benching, feeling shabby today. Think i ate some bad pizza

A) Benchpress, wider grip than last time.

A1) Benchpress 5reps, T 202 P 2min ---------> 120kgx6( PB
A2) Benchpress 2reps, T 202 P 2min ---------> 130kgx2( Felt easy
A3) Benchpress 1reps, T 202 P 2min ---------> 140kgx1( Felt good, pb on this grip and after 2 worksets)

B) Bench with chains and pause, Chains weigh totalt 20kgs. I write the total kgs lifted

B1) Bench with chains and pause 3 reps, t 222 p 2 MIN ----> 120kgx3 easy
B2) Bench with chains and pause 1+ reps, t 222 p 2 MIN ----> 130kgx2
B3) Bench with chains and pause 1 reps, t 222 p 2 min------->135kgx1

C) Board bench

C1) 3 Board bench 3+reps, T 202 P 2min ------> 140kgx4
C2) 4 Board bench 1+reps, T 202 P 2min ------> 160kgx2
C3) 4 Board bench 1reps, T 202 P 2min ------> 180kgx1F( Felt damn heavy, aint missing by far though. Never tried so much weight before either)

D) Closegrips

D1) Closegrips 2reps, T 202 P 2min ------> 120kgx3(Felt kinda easy
D2) Closegrips 1reps, T 202 P 2min ------> 130kgx1(Easy at the bottom and heavy where the triceps kicks in, triceps ar spent at this point)


Comment: Extremely good workout today despite the fact that i was puking before and under the workout. When i got it all out i felt a lot better. This is going great!!!! Trying to get up 405bench with shirt, so need all the lockout training i can get!

[IRBS]

Monday benching, feeling shabby today. Think i ate some bad pizza

A) Benchpress, wider grip than last time.

A1) Benchpress 5reps, T 202 P 2min ---------> 120kgx6( PB
A2) Benchpress 2reps, T 202 P 2min ---------> 130kgx2( Felt easy
A3) Benchpress 1reps, T 202 P 2min ---------> 140kgx1( Felt good, pb on this grip and after 2 worksets)

B) Bench with chains and pause, Chains weigh totalt 20kgs. I write the total kgs lifted

B1) Bench with chains and pause 3 reps, t 222 p 2 MIN ----> 120kgx3 easy
B2) Bench with chains and pause 1+ reps, t 222 p 2 MIN ----> 130kgx2
B3) Bench with chains and pause 1 reps, t 222 p 2 min------->135kgx1

C) Board bench

C1) 3 Board bench 3+reps, T 202 P 2min ------> 140kgx4
C2) 4 Board bench 1+reps, T 202 P 2min ------> 160kgx2
C3) 4 Board bench 1reps, T 202 P 2min ------> 180kgx1F( Felt damn heavy, aint missing by far though. Never tried so much weight before either)

D) Closegrips

D1) Closegrips 2reps, T 202 P 2min ------> 120kgx3(Felt kinda easy
D2) Closegrips 1reps, T 202 P 2min ------> 130kgx1(Easy at the bottom and heavy where the triceps kicks in, triceps ar spent at this point)


Comment: Extremely good workout today despite the fact that i was puking before and under the workout. When i got it all out i felt a lot better. This is going great!!!! Trying to get up 405bench with shirt, so need all the lockout training i can get!


Great benchin bro!!

[Squat_Heavy]

Great benchin bro!!

Thanks man, the bench is my biggest weakness. But i am finally getting up some decent numbers. If i get up 405 or more to my meet in november( with a shirt ofc) and my squat and deads go 100% i can have a crack at the top 3-4 !

[IRBS]

Thanks man, the bench is my biggest weakness. But i am finally getting up some decent numbers. If i get up 405 or more to my meet in november( with a shirt ofc) and my squat and deads go 100% i can have a crack at the top 3-4 !


Awesome bro..you can get that..no worries!

[Squat_Heavy]

Awesome bro..you can get that..no worries!

I'm betting on that bro!
I'm all in, either it goes or i go the fuck home. That simple! I am gunning for that top 3!

[Squat_Heavy]

Yesterdays deads


A) 3/4Deads

A1) 3/4Deads 8reps, T 222 P 2min -------> 180kgx8
A2) 3/4Deads 3reps, T 222 P 2min -------> 230kgx5!! PB on that weight
A3) 3/4Deads, 1rep T 222 P 2min -------> 260kgx1
A4) 3/4Deads 1reps, T 222 P 2min -------> 280kgxF To heavy this time

B)Deads with chains, i write total weight+20kgs of chains

B1) Deads with chainsr 3reps, T 222 P 2 min ------> 200kgx3
B2) Deads with chains 3reps, T 222 P 2 min ------> 220kgx3
B3) Deads with chains 1reps, T 222 P 2 min ------> 240kgx1( Heavy above the knees, but goddamn how i do explode of the floor.)
B4) Deads with chains 1reps, T 222 P 2 min ------> 250kgx0.8, to stressed out from rack deads, but i dont despair, i have extremely good gains

C) Light good mornings


C1) Light good mornings 10reps, T 202 P 90 sek ---------> 60kgx10
C2) Light good mornings 10reps, T 202 P 90 sek ---------> 100kgx10

D) Wide grip pulldowns

D1) Wide grip pulldowns 10reps, T 101 P 90 sek ------------> 100kgx11
D2) Wide grip pulldowns 2-4reps, T 101 P 90 sek ------------> 120kgx4
D3) Wide grip pulldowns 5reps, T 101 P 2min ------------> 100kgx6

E) Dorian rows, overhandgrip, light weights

E1) Dorian rows 10 reps, T 202 P 90 sek -----------> 60kgx10
E2) Dorian rows 10 reps, T 202 P 90 sek -----------> 80kgx10
E3) Dorian rows 10 reps, T 202 P 90 sek -----------> 100kgx10

Comment: Did a pb on the rack deads, my ego goot boosted and went for 280kgs which is roughly 620lbs. But it was too heavy after the 230kgx5. But i am satisfied though, one pb a day is enough really, haha!. On the chaindeads i explode of the floor like a motherfucker, i am veryyy sure that i can pull 250-260kgs for a conventional deadlift right now. I can see that number 300kgs infront of me, want it so bad, so hard. And i will get it, and i will beat the iron.

[IRBS]

Yesterdays deads


A) 3/4Deads

A1) 3/4Deads 8reps, T 222 P 2min -------> 180kgx8
A2) 3/4Deads 3reps, T 222 P 2min -------> 230kgx5!! PB on that weight
A3) 3/4Deads, 1rep T 222 P 2min -------> 260kgx1
A4) 3/4Deads 1reps, T 222 P 2min -------> 280kgxF To heavy this time

B)Deads with chains, i write total weight+20kgs of chains

B1) Deads with chainsr 3reps, T 222 P 2 min ------> 200kgx3
B2) Deads with chains 3reps, T 222 P 2 min ------> 220kgx3
B3) Deads with chains 1reps, T 222 P 2 min ------> 240kgx1( Heavy above the knees, but goddamn how i do explode of the floor.)
B4) Deads with chains 1reps, T 222 P 2 min ------> 250kgx0.8, to stressed out from rack deads, but i dont despair, i have extremely good gains

C) Light good mornings


C1) Light good mornings 10reps, T 202 P 90 sek ---------> 60kgx10
C2) Light good mornings 10reps, T 202 P 90 sek ---------> 100kgx10

D) Wide grip pulldowns

D1) Wide grip pulldowns 10reps, T 101 P 90 sek ------------> 100kgx11
D2) Wide grip pulldowns 2-4reps, T 101 P 90 sek ------------> 120kgx4
D3) Wide grip pulldowns 5reps, T 101 P 2min ------------> 100kgx6

E) Dorian rows, overhandgrip, light weights

E1) Dorian rows 10 reps, T 202 P 90 sek -----------> 60kgx10
E2) Dorian rows 10 reps, T 202 P 90 sek -----------> 80kgx10
E3) Dorian rows 10 reps, T 202 P 90 sek -----------> 100kgx10

Comment: Did a pb on the rack deads, my ego goot boosted and went for 280kgs which is roughly 620lbs. But it was too heavy after the 230kgx5. But i am satisfied though, one pb a day is enough really, haha!. On the chaindeads i explode of the floor like a motherfucker, i am veryyy sure that i can pull 250-260kgs for a conventional deadlift right now. I can see that number 300kgs infront of me, want it so bad, so hard. And i will get it, and i will beat the iron.

Awesome pullin big man!

[Squat_Heavy]

Awesome pullin big man!

Thanks a bunch, really had the extra kick that day since i managed to do some gms and rows. Not often i bother doing them but i felt like it so i did some light hypertrofy work!

[feelthepain12]

Sounds like you're making some pretty impressive gains bro. Congrats on that. By the way, what exactly are "Dorian Rows"?

[Squat_Heavy]

Sounds like you're making some pretty impressive gains bro. Congrats on that. By the way, what exactly are "Dorian Rows"?

Its like bent over barbell row, just that your back is not 90degrees. more like 45 and you use a narrow grip. Works the upper back more as opposed to the conventional barbell row that works somewhat lower.

[Squat_Heavy]

Dagens økt.

A) Logpress

A1 Logpress 10reps, warmups, T 212 P 2min --------->75kgx10

Then i got the news that Jesse Marunde had passed, sat down a minute and gathered all the anger i could get and did my work set


A2 Logpress 1+reps, T N/A P 2min --------->100kgx4F PB like crazy, never done more than 1 rep on this before, and this after 10hour workday. !!!
A3 Logpress 1rep, T N/A P 2min --------> 110kgx1 PB!!!



B) Standing barbell-presses

B1) Standing barbell-presses 10reps, T 202 P 90 sek ---------> 70kgx10
B2) Standing barbell-presses 1reps, T 202 P 90 sek ---------> 90kgx1




C) Seated dumbellpresses

C1) Seated dumbellpresses 1rep, T202 P 90sek -----> 42.5kg+42.5kgx4F PB!



42.5kgdumbells = 100lbdumbells roughly

Then i did some bicepwork that aint worth loging, biceps get enough work on back day and via the logpresses. Kickass workout today, PBS over the entire pressrange, gotta fucking love it!

[Squat_Heavy]

The week is looming to an end, in the horizon i see the final test of the week... The squat!


Had Jesse on my mind throughout the workout since he was one of my idols, and still is, today the iron was to be beaten beyond recognition. Even though i fell asleep when coming home from work today.


A) Squats, 5cm below parallel

A1) Squats 5reps T 202 P 2min -------> 160kgx6( easy, this is a warmup set)
A2) Squats 2reps T 202 P 2min -------> 180kgx5F( Loose kneewraps, PB as hell)
A3) Squats 1?rep T 202 P 2min -------> 210kgx1Forced rep
( Got crasy and threw on some more kgs, got it halfway up there before my spotter had to help me, damn i got mad and headbuttet the squatrack, then my head hurt)



B1) 1/3 Squats 5reps, T 212 P 2min -------> 220kgx8(hm, very easy, add some plates then)
B2) 1/3 Squats 5reps, T 212 P 2min -------> 260kgx1 ( Pb)



C) walkouts +1/4Squat, this is just getting accustomed to walking out with heavy ass weights. Only used a belt on this)

C1) walkouts +1/4Squat 5reps, T 202 P 3min----------> 270kgx5
C2) walkouts +1/4Squat 1reps, T 202 P 3min----------> 320kgx1( Heavy as a fuck)



D) Boxsquats, Parallelish

D1) Boxsquats 5reps, T 222 P 2min -------------> 140kgx8
D1) Boxsquats 2reps, T 222 P 2min -------------> 180kgx2F This is ok after the other exercises


E) Fullsquat, Squat til you fucking drop.

E1) Fullsquat 20 reps, T 202 P 2min ---------> 100kgx22( I'm not going to puke, I'm not goint to puke today moth******, I'm not going to puke....)


Comment: The squat has finally stopped acting like a bitch and submitted to my utter domination. Didn't really feel like squatting heavy today, but when i got into the gym i though of Jesse and Jòn Páll Sigmarsson and reminded myself of that you won't be best by going light. So i sucked it the fuck up and turned on the crasyswitch as i like to call it. Lots of yelling and shit today just to get the adrenaline flowing. Did some highrep squats in the end for a widowmaker. TOday was a good day. My back was sore from work but it held up nicely still.

[Squat_Heavy]

Thought i write up my daily routine


07.00 I wake up, shower, shit, dress myself. Then chug down a MRP shake with 100grams of oats and half an apple. Creatine aminos and etc are also consumed + 1litre milk

08.00 I am at work, i work at a lumberyard so i help customers and do everything from cutting steel to carry lumber and drive forklifts, damn tiring work.

11.00 I eat lunch, lunch consists of 1+litre milk, 2-3 fullgrain baguettes with scrambled eggs,salad and or shrimp + lean beaf/hamburger or a pizza. + a yoghurt

14.00 i tak another MRP shake

16.00 I get home( if have short shift) and eat whatever is for dinner. Usually somethin with meat and rice or potatoes

from 17.00 to 18.00 i am in bed just re-setting my system and listening to some easy music.

18.00 i Eat something

19.00 have another mrp shake with aminos, creatin, glutamine and zink

20.00-22.00-23.00 Train my ass off! i have met rx iso drink that i drink while i am training. I train monday, tuesday, thursday and friday

22.00/23.00 I eat, i chug down the pwo shake while i drive home from the gym

24.00 last meal and bed. Repeat. The days i am at work til 18.00 i eat at the same times but when i get home i eat and hop into bed.

[Squat_Heavy]

Today i was crew at a big strongman event. I wounded up doing 20meter x14 runs with the yoke with 220kgs which was easy since i had to walk b ack the weight for the competiors. I also did one 20meter run with the 300kgs yoke that the bigboys used. i Also deloaded all the ATLAS stones from 70kgs to 160kgs for all the competitors. I also walked 10meters with 135kgs farmer walk in each hand. I am slowly putting my name on the map:) Did some good lifting and i wasnt even competing

Here is 10meters x 135kgs in each hand


http://photos-c.ak.facebook.com/photos-ak-sctm/v104/13/31/722840703/n722840703_888914_5714.jpg

on of the 14 runs with 220kg yoke. distance 20 meters. LOL, and i trained squats yesterday

http://photos-d.ak.facebook.com/photos-ak-sctm/v104/13/31/722840703/n722840703_889011_7877.jpg

And guess what? I didnt even use a fucking belt of none of these lifts. haha, the crowd clapped for me several times when i was walking back the weights:D hahah! Next year i will enter the pro division and fight for the top 3-

[Squat_Heavy]

Btw guys, because of my performance today, i am now a sponsored athlete. Fuck, i am so fucking psyched right now!!!

[Lowdown5]

Btw guys, because of my performance today, i am now a sponsored athlete. Fuck, i am so fucking psyched right now!!!


That is incredible news Bro, congratulations.

[Squat_Heavy]

That is incredible news Bro, congratulations.
Thanks man, i am so happy now, i wanna go lift something right now. !!!!!!

Yeah, getting a sponsorship when i wasnæt even competing is far out. But i did walk the 220kgyoke back after all the competitors, with ease. 300kgs was lightweight too, i am on a rampage.,

[Lowdown5]

Thanks man, i am so happy now, i wanna go lift something right now. !!!!!!

Yeah, getting a sponsorship when i wasnæt even competing is far out. But i did walk the 220kgyoke back after all the competitors, with ease. 300kgs was lightweight too, i am on a rampage.,


Someone saw your potential and determination and you were rewarded for it. That is so very cool.

[Squat_Heavy]

Someone saw your potential and determination and you were rewarded for it. That is so very cool.

Yeah, i deloaded all the prostones too, for every lifter! My back hurst now, and i did everything without nothing,no belt, no chalk, no stickyshit. nothing. I am gonna get an animal tattoo on my neck next week, to honore this botherhood that fuels my fire more.

[Lowdown5]

Yeah, i deloaded all the prostones too, for every lifter! My back hurst now, and i did everything without nothing,no belt, no chalk, no stickyshit. nothing. I am gonna get an animal tattoo on my neck next week, to honore this botherhood that fuels my fire more.


Post some pics of that tattoo, want to see it.

Again, congratulations Brother, you earned it.

[Squat_Heavy]

Post some pics of that tattoo, want to see it.

Again, congratulations Brother, you earned it.

Sure bro and thanks again, i think i am gonna have it on my shoulder instead. This will not get mo to rest, it gets me fucking hungry, i wanna be the strongest Man in my country and then compete internationally. And NOTHING is gonna stand in my way.

[Lowdown5]

Sure bro and thanks again, i think i am gonna have it on my shoulder instead. This will not get mo to rest, it gets me fucking hungry, i wanna be the strongest Man in my country and then compete internationally. And NOTHING is gonna stand in my way.


You are on your way Bro, kick some ass along the way.

[feelthepain12]

Btw guys, because of my performance today, i am now a sponsored athlete. Fuck, i am so fucking psyched right now!!!

Hey congrats bro! Awesome news! Glad to hear all that ball-busting is starting to really pay off.

[Squat_Heavy]

You are on your way Bro, kick some ass along the way.

I'm like a train, pushing forward! Thanks for the words

Hey congrats bro! Awesome news! Glad to hear all that ball-busting is starting to really pay off.

Thanks for the words Bro.!

[Squat_Heavy]

A) Benchpress.


A1) Benchpress. 4reps, T 202 P 2min ----------> 122.5kgx6F PB!
A2) Benchpress 3reps, T 202 P 2min ----------> 122.5kgx4
A3) Benchpress. 3reps, T 202 P 2min ----------> 122.5kgx3

B) Board-presses

B1) 3'Board-presses T 212 P 2min ------> 140kgx5
B2) 4'Board-presses T 212 P 2min-------> 170kgx1 PB

C) Bench with chains and pause

C1) Bench with chains and pause 5reps, T 222 P 2min ----------> 120kgx5
C2) Bench with chains and pause 2reps, T 222 P 2min ----------> 130kgx3
C3) Bench with chains and pause 1reps, T 222 P 2min ----->140kgx1+1Forced rep

D. Giant set with NO pauses

Frenchpress T202 P 0sek ------------>40kgx17
+
Incline Flyes T202 P0sek -------------> 15kg+15kgx15
+
Situps T202 P0sek ------------->Bwx50
+
Incline pushups T202 P0sek -----------> Bwx40
+
Legraises T202 P0sek ----------->Bwx30


Comment: Still damn tired after all the lifting i did as a crew on saturday, but i managed to switch on the crazyswitch and bang out some PB'S. 150kgs in the benchpress is NOT far away. The Giantset was sweet, nice to get the bloow flowing and doing some lactate work. Gonna do more of 1rm and some conditioning forward since i am gona compete in BOTH strongman and powerlifting.

[Squat_Heavy]

A) 3/4 Deadlifts

Warmup and that shit

A1) 3/4 Deadlifts 3reps! T 222 P 3min ---------------> 240kgx4 ( HAHAHA, PB)
A2) 3/4 Deadlifts 1?reps! T 222 P 3min --------------> 280kgx0.3 (go it up from the rack but not above my knees, i will get it eventually)

B) Deadlifts, as explosive off the floor as i can

B1) Deadlifts 8reps, T 222 P 2min ----------------> 180kgx8
B2) Deadlifts 3reps, T 222 P 2min ----------------> 220kgx3 (RE-PB)
B3) Deadlifts 1reps, T 222 P 2min ----------------> 240kgx1 (RE-PB) Its actually a pb since its after rackdeads

C) Giant set, Widegrip pulldowns + zercher-loading + Hyperextensions + Widegrip pulldowns + Zercher loading + hyperextensions + Romanian deadlifts NO PAUSES

Widegrip pulldowns T 202 P 0 sek -------> 100kgx14 Pers
+ zercher-loading T 202 P 0 sek ---->100kgx14
+ Hyperextensions T 202 P 0 sek----->Bwx40
+ Widegrip pulldowns T 202 P 0 sek-----> 80kgx12
+ Zercher loading T 202 P 0 sek -----> 80kgx10
+ hyperextensions T 202 P 0sek ------->Bwx40
+ Romanian deadlifts T 202 P 0sek ------->20kg+20kgx10


Zercher loading explained: Its a core-excersise that i have invented more or less. You hold the bar with a zercher grip and squat down til parallel,then you drive upward like a regular zercher squat,BUT, when you get to the top you start driving your arms upwards and lean back and go up on your toes. It mimicks the movement of ATLAS-Stone loading, its a killer for the core anyways.


Comment: My back was still sore after all the lifting on saturday that got me the sponsorship, but i didn't plan on going light. My sheet said 240x3 today so i flipped on the crazyswitch and did 1 more than my sheet said. Very happy today, now i am so tired i don't even know my name. Pbs over the whole today aswell. Giant sets is gooood

[Lowdown5]

2 great days Brother, man you are one strong cat. A sponsored cat at that, congrats again.

[Squat_Heavy]

2 great days Brother, man you are one strong cat. A sponsored cat at that, congrats again.

Thanks Bro, the sponsorship just made me even more hungry. Fuck, i am gonna destroy my PB on the logpress on thursday!

[Lowdown5]

Thanks Bro, the sponsorship just made me even more hungry. Fuck, i am gonna destroy my PB on the logpress on thursday!


Hell yeah, that is the attitude to have.

[Squat_Heavy]

Hell yeah, that is the attitude to have.

Everytime i step into the gym i think that today i am gonna lift something that i haven't done before. That provides the pure intensity of the workout. When i step into the gym its like flippin on a switch, i am filled with rage, anger, something must day. My trainingpartner and some other guys gave me the nickname: Sigmarsson after the legend: Jon pall Sigmarsson. Since i am a total berserk when i lift, Its balls to the walls, flat out.

[Lowdown5]

Everytime i step into the gym i think that today i am gonna lift something that i haven't done before. That provides the pure intensity of the workout. When i step into the gym its like flippin on a switch, i am filled with rage, anger, something must day. My trainingpartner and some other guys gave me the nickname: Sigmarsson after the legend: Jon pall Sigmarsson. Since i am a total berserk when i lift, Its balls to the walls, flat out.


That right there is why you are an Animal my Brother.

[Malloy1344]

A) 3/4 Deadlifts

Warmup and that shit

A1) 3/4 Deadlifts 3reps! T 222 P 3min ---------------> 240kgx4 ( HAHAHA, PB)
A2) 3/4 Deadlifts 1?reps! T 222 P 3min --------------> 280kgx0.3 (go it up from the rack but not above my knees, i will get it eventually)

B) Deadlifts, as explosive off the floor as i can

B1) Deadlifts 8reps, T 222 P 2min ----------------> 180kgx8
B2) Deadlifts 3reps, T 222 P 2min ----------------> 220kgx3 (RE-PB)
B3) Deadlifts 1reps, T 222 P 2min ----------------> 240kgx1 (RE-PB) Its actually a pb since its after rackdeads

C) Giant set, Widegrip pulldowns + zercher-loading + Hyperextensions + Widegrip pulldowns + Zercher loading + hyperextensions + Romanian deadlifts NO PAUSES

Widegrip pulldowns T 202 P 0 sek -------> 100kgx14 Pers
+ zercher-loading T 202 P 0 sek ---->100kgx14
+ Hyperextensions T 202 P 0 sek----->Bwx40
+ Widegrip pulldowns T 202 P 0 sek-----> 80kgx12
+ Zercher loading T 202 P 0 sek -----> 80kgx10
+ hyperextensions T 202 P 0sek ------->Bwx40
+ Romanian deadlifts T 202 P 0sek ------->20kg+20kgx10


Zercher loading explained: Its a core-excersise that i have invented more or less. You hold the bar with a zercher grip and squat down til parallel,then you drive upward like a regular zercher squat,BUT, when you get to the top you start driving your arms upwards and lean back and go up on your toes. It mimicks the movement of ATLAS-Stone loading, its a killer for the core anyways.


Comment: My back was still sore after all the lifting on saturday that got me the sponsorship, but i didn't plan on going light. My sheet said 240x3 today so i flipped on the crazyswitch and did 1 more than my sheet said. Very happy today, now i am so tired i don't even know my name. Pbs over the whole today aswell. Giant sets is gooood

very nice workouts bro....strong and thorough...keep up the good work.

[IRBS]

A) 3/4 Deadlifts

Warmup and that shit

A1) 3/4 Deadlifts 3reps! T 222 P 3min ---------------> 240kgx4 ( HAHAHA, PB)
A2) 3/4 Deadlifts 1?reps! T 222 P 3min --------------> 280kgx0.3 (go it up from the rack but not above my knees, i will get it eventually)

B) Deadlifts, as explosive off the floor as i can

B1) Deadlifts 8reps, T 222 P 2min ----------------> 180kgx8
B2) Deadlifts 3reps, T 222 P 2min ----------------> 220kgx3 (RE-PB)
B3) Deadlifts 1reps, T 222 P 2min ----------------> 240kgx1 (RE-PB) Its actually a pb since its after rackdeads

C) Giant set, Widegrip pulldowns + zercher-loading + Hyperextensions + Widegrip pulldowns + Zercher loading + hyperextensions + Romanian deadlifts NO PAUSES

Widegrip pulldowns T 202 P 0 sek -------> 100kgx14 Pers
+ zercher-loading T 202 P 0 sek ---->100kgx14
+ Hyperextensions T 202 P 0 sek----->Bwx40
+ Widegrip pulldowns T 202 P 0 sek-----> 80kgx12
+ Zercher loading T 202 P 0 sek -----> 80kgx10
+ hyperextensions T 202 P 0sek ------->Bwx40
+ Romanian deadlifts T 202 P 0sek ------->20kg+20kgx10


Zercher loading explained: Its a core-excersise that i have invented more or less. You hold the bar with a zercher grip and squat down til parallel,then you drive upward like a regular zercher squat,BUT, when you get to the top you start driving your arms upwards and lean back and go up on your toes. It mimicks the movement of ATLAS-Stone loading, its a killer for the core anyways.


Comment: My back was still sore after all the lifting on saturday that got me the sponsorship, but i didn't plan on going light. My sheet said 240x3 today so i flipped on the crazyswitch and did 1 more than my sheet said. Very happy today, now i am so tired i don't even know my name. Pbs over the whole today aswell. Giant sets is gooood


Nice session bro...very nice

[Medford]

I have squat envy. My knees won't let me squat so I have to get some wraps. I tried to squat and could'nt hardly get up

thanks for the wrap advice. or as arnold would say, advices. I'm gonna buy a pair and then join the squat elite!

[Squat_Heavy]

I have squat envy. My knees won't let me squat so I have to get some wraps. I tried to squat and could'nt hardly get up

thanks for the wrap advice. or as arnold would say, advices. I'm gonna buy a pair and then join the squat elite!

Wraps are a great supplement, do 2 sets without them, and one REALLY heavy with them. IF you can get ahold of some bands and chains, get them, they will drive your squat through the wall.
I would do these exercises: Squats, do them slow so you really use your quads out of the hole.

Zerchersquats is a great supplement. Frontsquats, overheadsquats, Romanian deadlifts, And heavy motherfucking core work. If your posterio chain is lagging your most likely to do a GM instead of a squat. Also get a good pair of squat shoes, they work wonders.

To all the other Animals: Thanks for the words!, More insanity to come tomorrow

BTW, if any of you insane mothers out there wanna try a sick squat-program, try this on for size:

http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=80

[Squat_Heavy]

Todays workout, got a baad stretch in my upperback because of the yoke on saturday. So i spent an hour warming up and stretching and it really got better. Train smart guys!

A) Logpress



A1) Logpress 10reps, Clean= Explosive, Press= T 222, P 2min -----> 70kgx10
A2) Logpress 3+reps, Clean= Explosive, Press= T 222, P 2min ----->100kgx3 THis aint good enough...
A3) Logpress Maxrep, Clean= Explosive, Press= T 222, P 2min ----->75kgx14(Pretty easy, all reps with 1 sec hold at the top)



E) Speed bench, As fast up and down as possible, the bar is just barely touching the chest

E1) Speed bench 3reps, T X P 45 sek -----> 40kgx3
E2) Speed bench 3reps, T X P 45 sek -----> 40kgx3
E3) Speed bench 3reps, T X P 45 sek -----> 40kgx3
E4) Speed bench 3reps, T X P 45 sek -----> 60kgx3
E5) Speed bench 3reps, T X P 45 sek -----> 60kgx3
E6) Speed bench 3reps, T X P 45 sek -----> 60kgx3
E7) Speed bench 3reps, T X P 45 sek -----> 60kgx3



B) One arm standing dumbell presses/pushpresses. The legdrive kicks in when i get lactic acid



B1) One arm standing db presses 15+reps, T 212 P 90 sek ----------> 20kg+20kgx20
B2) One arm standing db presses 10reps, T 212 P 90 sek ----------> 30kg+30kgx10
B3) One arm standing db presses 5+reps, T 212 P 90 sek ----------> 42.5kg+42.5kgx8 PB



C)PLATE and DUMBELL LOADING. Mimic of keg loading.

Explanation: The plates and dumbells are 10 metres away from where they will be loaded. The 50kgplates will be loaded up to 175cm and the 82.5kgdumbells will be loaded up to 80cm( have to make something so i can load them higher) For fastest time

C1: Plate og dumbell loading for time

RUn 10metres+50kgs up to 175cm
RUn 10metres back
RUn 10metres+50kgs up to 175cm
RUn 10metres back
RUn 10metres+50kgs up to 175cm
RUn 10metres back
RUn 10metres+50kgs up to 175cm
RUn 10metres back
RUn 10metres+82.5kg up to 80cm
RUn 10metres back
RUn 10metres+82.5kg up to 80cm

Total time: 1minute and 4seconds.

Happy with that. The 50kg plates was to easy, next time i will load the 82.5kgdumbells, 92.5kgsdumbells and one 102.5kgdumbell up to 140cms. Have to make something to load them on


Comment: Good workout today, got a stretch in my upper back but i got it better today. 100kgx3 in the log is fucking terrible, its a RE-PB but i was supposed to shatter it today. Oh well, cant win them all, sat a new PB on the 75kgset for reps though. THe loading today was great, a really good workout. My conditioning is really good now, didnt get so shortwinded.

[IRBS]

You doing a strongman comp sometime soon?

[Squat_Heavy]

You doing a strongman comp sometime soon?

Not soon, but just getting ready in case something pops up. Planning on doing a couple of major ones next summer maybe including Norways strongest man competition if i get strong enough. My yoke is good enough, need to get my log up to 130-140kgs. 10reps on 130kgs in the vikingpress. Get a good technique on Atlasstones, kegloading and get a decent technique on tyreflips. As you may have noticed i am doing both strongman and powerlifting as i think those two complement each other!

[IRBS]

Not soon, but just getting ready in case something pops up. Planning on doing a couple of major ones next summer maybe including Norways strongest man competition if i get strong enough. My yoke is good enough, need to get my log up to 130-140kgs. 10reps on 130kgs in the vikingpress. Get a good technique on Atlasstones, kegloading and get a decent technique on tyreflips. As you may have noticed i am doing both strongman and powerlifting as i think those two complement each other!

Cool. I agree...I think they complement each other nicely.

[Squat_Heavy]

Cool. I agree...I think they complement each other nicely.

Yeah, strongman is where my heart truly lies, but i also love powerlifting.

[Squat_Heavy]

I have a tear/injury in my upperback that hurt like a motherfucker yesterday, but it got better since i used an hour on warmups yesterday and shit. It still hurt today so i chickened out and took some caffeine and painkillers and headed up to the gym, with an intent to kill. Just flipped on the crazyswitch and i was good to go


A) Squat til you fucking drop, 3 sets without pauses


A1) Squat til you fucking drop, 5reps, T 202 P 0sek -------------> 180kgx5 (Pb, looooose kneewraps)
+
A2) Squat til you fucking drop, 10+reps, T 202 P 0sek -------> 140kgx15F(PB, very loose kneewraps)
+
A3) Squat til you fucking drop, 15+reps, T 202 P 0sek ------->100kgx20F(No kneewraps used)



Rested for 3-4 minutes, was lying on the floor and breathing! My face and lips was blue!


B) Squats with chains, chain weighs 20kgs total, and i write total kgs on the bar. Never tried this before

B1) Squats with chains 5+reps, T 202 P 90sek --------> 160kgx11F( Loose kneewraps, PB)



C) Stepups to a 50cm box. new exercise

C1) Stepups 5+reps, T 212 P 90sek ------------> 60kgx10+10reps
C2) Stepups 5reps, T 212 P 90sek ------------> 100kgx6F+6Freps




D) Jumpsquats,

go as deep as i can and drive upwards thinking that i am going to the moon

D1) Jumpsquats 3reps, T 20X P 45 sek -----> 40kgx5
D2) Jumpsquats 3reps, T 20X P 45 sek -----> 40kgx5
D3) Jumpsquats 3reps, T 20X P 45 sek -----> 40kgx5
D4) Jumpsquats 3reps, T 20X P 45 sek -----> 40kgx5
D5) Jumpsquats 3reps, T 20X P 45 sek -----> 40kgx5
D6) Jumpsquats 3reps, T 20X P 45 sek -----> 60kgx5
D7) Jumpsquats 3reps, T 20X P 45 sek -----> 60kgx5


Comment: holy shit, my best fucking squat workout EVER. On 180kgs my left lat and upperback was hurting like a mofo but i sucked it up and did a PB and my spotters deloaded and i continued repping. Setting 2 pbs in one giant set. Squats with chains was a new exercise today and i need heavier chains, wasnt heavy enough at the top. Stepups was good too. My leg was parallel to the floor when i put it on the box. Kickass day since my system is on 90% of max.

[feelthepain12]

Congrats on the kickass workout bro. Everytime I read the word crazyswitch I know Im about to read some awesome shit. Hope your back gets better soon bro. Great workout.

[Squat_Heavy]

Congrats on the kickass workout bro. Everytime I read the word crazyswitch I know Im about to read some awesome shit. Hope your back gets better soon bro. Great workout.

Thanks mate! The crazyswitch is important, i go from a docile humble being to a viking berserker out to kill, pain, sorrow,happiness etc leaves my body, only thing i think about is to lift that fucking iron and lift it well. Its a word for the kind of mindstate i am in!

Yeah. my back feels pretty good now, so just kicking back with 2litres of skimmed milk and about 12 eggs now. Gonna do som R and R

[Lowdown5]

Take care of the back my Brother.

[Squat_Heavy]

Take care of the back my Brother.

Will do Bro, gonna get somebody to rub on some icyhot and some light stretching tomorrow. Btw, next week i might film my giantset and put it up on youtube.

[Lowdown5]

Will do Bro, gonna get somebody to rub on some icyhot and some light stretching tomorrow. Btw, next week i might film my giantset and put it up on youtube.


That would be great Bro, I look forward to seeing you in action.

[Squat_Heavy]

That would be great Bro, I look forward to seeing you in action.

Everything for the Animals!

[Lowdown5]

Everything for the Animals!


Hell yes!!

[Squat_Heavy]

Hell yes!!

Allready thinking about what i might do, go for 180kgx5-6+ or 190kgsx2-3 and then drop to 140 and 100. We'll see when the day comes

[Lowdown5]

Allready thinking about what i might do, go for 180kgx5-6+ or 190kgsx2-3 and then drop to 140 and 100. We'll see when the day comes


Whatever you do Bro, do it Animal!

[Squat_Heavy]

Whatever you do Bro, do it Animal!

Oh you know i will, won't let you down. Haha, i just notcied that i bit my lip during squats today. Haha, didn't notice until now

[Lowdown5]

Oh you know i will, won't let you down. Haha, i just notcied that i bit my lip during squats today. Haha, didn't notice until now


That is cause you are an Animal, we love pain and blood.

[Squat_Heavy]

That is cause you are an Animal, we love pain and blood.

Hell yes, I'm not an eskimo I'm a VIKING!

[Lowdown5]

Hell yes, I'm not an eskimo I'm a VIKING!

Fuckin A Right!

[Squat_Heavy]

Jon Pall Sigmarsson, the Icelandic legend. My personal icon in this life.

http://www.youtube.com/watch?v=geaSrStseiY&mode=related&search=

http://www.youtube.com/watch?v=OZvmW8jO-kg

http://www.youtube.com/watch?v=Fm7g571UIZM&mode=related&search=

My training partner and some other guys gave me the nickname " Sigmarsson" after Jon Pall because they think i am as insane when i lift as him, which for me is the greatest compliment i can get.

[Lowdown5]

Jon Pall Sigmarsson, the Icelandic legend. My personal icon in this life.

http://www.youtube.com/watch?v=geaSrStseiY&mode=related&search=

http://www.youtube.com/watch?v=OZvmW8jO-kg

http://www.youtube.com/watch?v=Fm7g571UIZM&mode=related&search=

My training partner and some other guys gave me the nickname " Sigmarsson" after Jon Pall because they think i am as insane when i lift as him, which for me is the greatest compliment i can get.



Great video Bro, did he pass away (sorry for not knowing)

[Squat_Heavy]

Great video Bro, did he pass away (sorry for not knowing)

Yeah, he passed away in 1993 while doing deadlifts, which is ironic since he once yelled at a comp while doing deads: " There is NO reason to be alive of you can't do deadlifts" He died long before i even knew what lifting was, but i found these vids on youtube and the rest is history.

He was the first person to win 4 WSM titles, only 2 people have done that and both are from Iceland, which is pretty cool. Icelanders roots come mostly from Norway and scandinavia infact.

He also competed in Powerlifting AND bodybuilding.

[Lowdown5]

Yeah, he passed away in 1993 while doing deadlifts, which is ironic since he once yelled at a comp while doing deads: " There is NO reason to be alive of you can't do deadlifts" He died long before i even knew what lifting was, but i found these vids on youtube and the rest is history.

He was the first person to win 4 WSM titles, only 2 people have done that and both are from Iceland, which is pretty cool. Icelanders roots come mostly from Norway and scandinavia infact.


How sad to lose a great champion, but at least it was doing what he loved.

RIP Jon Pall Sigmarsson

[Squat_Heavy]

How sad to lose a great champion, but at least it was doing what he loved.

RIP Jon Pall Sigmarsson

Indeed! As i sometimes say before my sets, I'll do one for me and one for Jón Páll!

[Lowdown5]

Indeed! As i sometimes say before my sets, I'll do one for me and one for Jón Páll!


Respect for you and Jon Pall.

[Squat_Heavy]

Re