Good session, I was energized and full. The floorpress was light for some reason so I moved a new PR here quite comfortably. Didn't hurt my shoulder at all.

Squatting went even better. I had super-powers in my legs. When I applied power I almost threw myself off course on the way up. (Ended up a little on my toes on the lighter weights.) 220 went well and I could have done 3x230 too (but not @ 9). I cut it a little short because I was thinking about the friday session.

I tried different grip-widths in the inclines but settled for the medium wide. The shoulder was okay with that but not more. 120 was a bit over the top I think but since 110 moved so easily I opted for that. I thought I'd get five atleast.

Week 47

Day 2 - 7/29/10

Benchpress, on the floor - 1RM: 171 kgs

130 kgs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
140 kgs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
145 kgs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
140 kgs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM
137.5 kgs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
137.5 kgs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Squat, pause (3ct) - 1RM: 259 kgs

190 kgs x 3 reps x 1 sets @ 7.5 RPE - 73% of 1RM
210 kgs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
220 kgs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
210 kgs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM

Benchpress, incline, medium grip - 1RM: 144 kgs

90 kgs x 5 reps x 1 sets @ 8 RPE - 62% of 1RM
100 kgs x 5 reps x 1 sets @ 8 RPE - 69% of 1RM
110 kgs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM
120 kgs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM

0 Comments

Had to be flexible leading up to the session because of life happening, plans for dinner and other important vacation stuff so I was hungry / full of energy drinks and simliar crapola. I ran out of steam towards the end because of that.

Happy with the squats though dispite feeling a little rusty with big weights. No problem at all walking and standing with it; in fact - it felt pretty comfortable. My setup was good. But it's as if my body was reluctant when I rose with the weight because it - not I - was afraid of getting stuck. That won't happen on friday. I still moved the first set of 240 with a breeze and 255 came without that extremely annoying pause half-way up. Maybe I was a little slow but speed in it self does not win medals. The last set of 240 was worse because I sat down a tad to the left which threw off the power vector ever so slightly complicating things a little. 2.5kg PR here.

Benchpressing felt okay. The shoulder hurt a little during warmups but I could apply power almost un-inhibited (a good thing - this is one of the harder exercises with regards to my shoulder health). It's still fairing well (the shoulder).

Deadlifting was a disappointment however; the sports form I had there about 10-12 days ago is moving away from me and I was slow and executed the lift poorly. Hoping for improvements for friday.

Week 47

Day 1 - 7/26/10

Squat - 1RM: 255 kgs

220 kgs x 1 reps x 1 sets @ 7.5 RPE - 86% of 1RM
240 kgs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
255 kgs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
240 kgs x 1 reps x 1 sets @ 9.5 RPE - 94% of 1RM

Benchpress, medium grip, 40kg chain - 1RM: 139 kgs

120 kgs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
130 kgs x 1 reps x 1 sets @ 9 RPE - 93% of 1RM
132.5 kgs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
127.5 kgs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM
125 kgs x 1 reps x 1 sets @ 8.5 RPE - 90% of 1RM
125 kgs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM

Deadlift - 1RM: 300 kgs

250 kgs x 1 reps x 1 sets @ 8 RPE - 83% of 1RM
290 kgs x 1 reps x 1 sets @ 9.5 RPE - 97% of 1RM
300 kgs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

3 Comments

Was tired and uncomfortable in the heat today too but clearly less energetic than last session.

The floorpress pisses me off because I suck at it. It calls upon a muscle mass which... clearly isn't there. It still managed to give me a pump however so I know it's doing me good. x4 PR on 140kg too.

My quads are still sore but a little less so this time around. I was slow and weak though and tired very quickly. That last set on 202.5 was just ridiculous. I should be ashamed of myself.

The military press is a really good sign. I've been holding off doing them for a long time now because of the shoulder. But I thought I'd give them a go today. 50 and 70kg annoyed my shoulder some but then I somehow managed to stabilize it. 100kg is 5kg PR (or 7.5 - I don't know if my PR is 92.5 or 95) and there was some room to spare there. My shoulder felt almost better after the presses than before. Bodes really well because I really like this exercise.

Week 46

Day 2 - 7/23/10

Benchpress, on the floor - 1RM: 165 kgs

120 kgs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
130 kgs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
140 kgs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
130 kgs x 4 reps x 1 sets @ 9 RPE - 79% of 1RM

Squat, pause (3ct) - 1RM: 238 kgs

190 kgs x 3 reps x 2 sets @ 8 RPE - 80% of 1RM
202.5 kgs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
202.5 kgs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

Military press - 1RM: 102 kgs

70 kgs x 6 reps x 1 sets @ 8 RPE - 69% of 1RM
80 kgs x 6 reps x 1 sets @ 9 RPE - 78% of 1RM
90 kgs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
95 kgs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
100 kgs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM

6 Comments

Very hot and humid today so I was sweating profusely even before I started training. I drank gallons but the humidity got the better of me in the end.

My thighs hurt even more than last time in the squat today but I'm happy with my performance. I made a 4kg estimated PR and there was some room for more.

I'm really weak in the medium grip benchpress since my shoulder injury but these are still good weights for me. I think this has good potential to improve my benchpress even further though because it's so annoyingly hard. Only three sets here because my chest was toast and the chains beat me up. These are not the usual chains for me because I'm on a different location and I wonder if these are not heavyer. Bah, noone is going to buy that lame-ass excuse.

Deadlifting today suffered badly from my hurting thighs and my toasted hamstring. 260 felt like flipping a car over (whatever that feels like) but I collected my balls and made 282.5 great. I was inches from throwing up afterwards though so I cut it there. I was spent and overheated. 2.5kg x4 PR.

Lund LTK kicks ass!

Week 46

Day 1 - 7/21/10

Squat, 40kg chain - 1RM: 263 kgs

180 kgs x 4 reps x 1 sets @ 8 RPE - 69% of 1RM
200 kgs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM
210 kgs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
202.5 kgs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Benchpress, medium grip, 40kg chain - 1RM: 147 kgs

100 kgs x 4 reps x 1 sets @ 8 RPE - 68% of 1RM
120 kgs x 4 reps x 1 sets @ 8.5 RPE - 82% of 1RM
125 kgs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM

Deadlift - 1RM: 353 kgs

260 kgs x 1 reps x 1 sets @ 8.5 RPE - 74% of 1RM
282.5 kgs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

1 Comments

Man I don't know wtf is going on. I can't keep up with the rate with which I rip new PR:s.

Good solid PR in the squat and they were good technically. The bar whipped a whole lot and I think the floor was leaning forwards so my balance was constantly challenged. I think I could have moved atleast another 10kg otherwise. This provided me with some really harsh core-traning though. My quads were on fire and really sore after this.

The lockout was just ridiculous. I've barely broken 150kg in this exercise before. It's hard to pick working weights though because either the bar comes off the pins or it doesn't. With 180, it didn't budge for the last rep and I was getting very fatigued. Showed at my poor showing on 162.5kg afterwards. Still very happy with that. The shoulder was a little tight and sore afterwards but... only very little.

Stiff-legged deadlifts always beat me to a pulp and I don't see why. After four sets I was smoked. Good PR here too; I'm not sure if the previous PR is 170 or 180kg.

Was very hot in the gym today so I was sweating profusely and drinking gallons of water. My hip cramped a little afterwards...

Week 45

Day 4 - 7/19/10

Squat, 40kg chain - 1RM: 259 kgs

180 kgs x 3 reps x 1 sets @ 7.5 RPE - 70% of 1RM
200 kgs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
220 kgs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
205 kgs x 3 reps x 3 sets @ 8.5 RPE - 79% of 1RM
205 kgs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

Benchpress, lockout midrange - 1RM: 189 kgs

160 kgs x 3 reps x 1 sets @ 8 RPE - 84% of 1RM
170 kgs x 3 reps x 1 sets @ 8.5 RPE - 90% of 1RM
180 kgs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM
162.5 kgs x 3 reps x 1 sets @ 9 RPE - 86% of 1RM

Deadlift, stiff-legged - 1RM: 260 kgs

150 kgs x 6 reps x 1 sets @ 7 RPE - 58% of 1RM
190 kgs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM
180 kgs x 6 reps x 1 sets @ 8.5 RPE - 69% of 1RM
180 kgs x 6 reps x 1 sets @ 9 RPE - 69% of 1RM

3 Comments

5 Comments

I out-wtf:ed myself for the third time this week.

Benchpressing felt super-great when I started but for some reason my left arm came after my right and I can't find a good explanation for that. That messed up everything because I couldn't keep the power full-bore on all the way up so I f:ed 160 completely. I adjusted my max down accordingly and got working on 140kg which worked with me instead. Very happy overall with my benchpress and my technique at the moment. I feel... skilled. In benchpressing. That has ___never___ happened before. Ever.

Deadlifting was weird. Nothing had any real weight for me and not even 300 felt that heavy to be honest. It was technically a bit difficult to get it right but I still managed a whopping 40kg PR here. Wtf! So now I'm pretty much even-steven with both deadlifting styles. I'll say it again: wtf?!

I tired very quickly in the floorpressing. The first four reps were easy peasy, last two were... not. I got a terrific pump. Felt like a body builder today (in a good way!).

I have everything on film and it's uploaded. Just have to watch the sunset before I add it here :)

Week 45

Day 3 - 7/17/10

Benchpress, stop - 1RM: 168 kgs

140 kgs x 3 reps x 1 sets @ 7.5 RPE - 83% of 1RM
150 kgs x 3 reps x 1 sets @ 8.5 RPE - 89% of 1RM
160 kgs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM
150 kgs x 3 reps x 1 sets @ 9.5 RPE - 89% of 1RM
140 kgs x 3 reps x 2 sets @ 8.5 RPE - 83% of 1RM
140 kgs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

Deadlift, sumo - 1RM: 353 kgs

270 kgs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
290 kgs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM
300 kgs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
280 kgs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

Benchpress, on the floor - 1RM: 171 kgs

120 kgs x 6 reps x 1 sets @ 8.5 RPE - 70% of 1RM
130 kgs x 6 reps x 1 sets @ 9.5 RPE - 76% of 1RM
120 kgs x 6 reps x 1 sets @ 9.5 RPE - 70% of 1RM

2 Comments

Another really good session with PR:s in all exercises. I think I could get used to this habit.

Deadlifting was technically very well executed with a lot of nice power coming from my hamstrings. 3x300 with plenty of room to spare (I could call that 8.5 and I don\'t think I would be lying) is a PR. I\'ve only managed a single on that before. It felt so light that for a while there I was tempted to throw another 10kg on the bar. Luckily I came to my senses though because 290 was heavier than 300 and 280 was also pretty heavy. So I guess I tire quickly. Still four very good sets; happy with that!

I\'m very sure I made a PR in the low lockouts too because I can\'t recall ever having 150kg on. I could probaly have gone even higher but I don\'t want to push it too much this close to a deload because I\'m \"too\" rested. I just want to get solid work sets in now to make even more real progress. I still have a lot of way to lay behind me if I am to spank my opposition. Particularily in the benchpress department.

No SSB bar available so I opted for front squats instead and they kicked my butt. 180kg started to feel a little like pushing it well into the set. I have no doubt in my mind that I could have finished that 5 @ 9 though.

Show a video of 3x300 which I\'ll upload later. I have cookies to eat now though.

Week 45

Day 2 - 7/15/10

Deadlift - 1RM: 353 kgs

280 kgs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
300 kgs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
290 kgs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM
280 kgs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

Benchpress, lockout low - 1RM: 176 kgs

140 kgs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
150 kgs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
140 kgs x 3 reps x 3 sets @ 8.5 RPE - 79% of 1RM
140 kgs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

Squat, front - 1RM: 225 kgs

140 kgs x 5 reps x 1 sets @ 7.5 RPE - 62% of 1RM
160 kgs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM
180 kgs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

2 Comments

First session back from a very well-needed light deload. Even finished the deload with a sore throat and fever.

I still killed the weights today (although I died quickly).

None of my current annoyments bothered me in the squat today. 3x230 moved really well although rather slowly past that middle-point I have. (Which appears to move up in weights! - a really good thing). A small PR here; I\'ve never done 3 reps on 230.

Benchpressing has never been better. 140 was empty bar. 150 moved very fast, 160 moved at good speed although my left arm came in a little later. I think I must have grasped the bar a little unevenly. 170 ALSO came fast. 10kg PR. 175 stopped the clocks though and took forever. 15kg PR here! (My butt was in the air from 160 and up though and these are touch and go lifts!) I want to kiss Mike now :)

My lower back as been very annoying lately with lockups and general discomfort. My upper back - still the spine - has started to hurt really bad again too. It\'s a few inches below where I have the bar when I squat. Which happens to be what I lie on as I benchpress to. It didn\'t hurt training but it hurt (bad) when I carried my bag home.

Week 45

Day 1 - 7/13/10

Squat - 1RM: 271 kgs

190 kgs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
210 kgs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
220 kgs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
230 kgs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
215 kgs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Benchpress - 1RM: 182 kgs

140 kgs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
150 kgs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
160 kgs x 3 reps x 1 sets @ 9 RPE - 88% of 1RM
170 kgs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
175 kgs x 1 reps x 1 sets @ 10 RPE - 96% of 1RM
140 kgs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM

5 Comments

Very tired and not at all into training but I still managed good weights without any real problems. I didn't get fired up (on purpose) and did not take any stimulants just to stay within all natural boundaries so that I can recover with "full speed". 200 felt heavy and I decended slowly; 150 moved fast in the benchpress and so did 250 in the deadlift.

I think I "unlocked" my back with stretching and traction yesterday, some more traction and some manual hip/back manipulation today. A little sore now but it'll pass.

I don't know wtf is up with my sleed though. I could not get settled tf down to sleep yesterday. Just one week to go before vacation though. It's funny how the mind works so differently when I'm exhaused to when I'm well-rested.

Week 44

Day 1 - 7/5/10

Squat - 1RM: 250 kgs

180 kgs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
190 kgs x 3 reps x 1 sets @ 7.5 RPE - 76% of 1RM
200 kgs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

Benchpress - 1RM: 181 kgs

130 kgs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
140 kgs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
150 kgs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Deadlift - 1RM: 313 kgs

250 kgs x 3 reps x 3 sets @ 8 RPE - 80% of 1RM

0 Comments

Okay, crappy workout. Really going to need that deload because my body is shot and just wants to sleep and rest. Tried squatting with a belt today but that was super annoying. 205 felt like a car but still moved okay according to the video. My back has two interesting pain areas right now. One feels like a lock-up about one fourth of the way from the bottom and tingles out to the right. The other is way more painful sits right below the beck, just above the shoulder blades on the left side. The muscles there are very sensitive to the touch and make carrying things painful. This has been going on a couple of days now without subsiding.

Benchpressing worked well today though. I was slow but "accurate" and strong. 170kg to that low a board is very good for me.

So my take on all this is that I've converted all my 2X-fibres to 2A which makes me slow and weaker. Add to that lack of sleep and very heavy weights and I think I've taxed my CNS some. I think that because I'm very tired and my body keeps telling me (in all the ways it can) to just relax and take it easy. But... I can't seem to get into that super-relaxed state because my muscle tone is up and the body is uneasy / aroused. I'm also starting to get negative thoughts. All of these things are very familiar to me and I know very well what they mean so I'm not getting worried at all. I just have to heed the signals and back the F* off.

Week 43

Day 4 - 7/4/10

Squat w/ belt - 1RM: 228 kgs

160 kgs x 2 reps x 1 sets @ 7 RPE - 70% of 1RM
190 kgs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM
205 kgs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

Benchpress, B10cm - 1RM: 205 kgs

150 kgs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
160 kgs x 4 reps x 1 sets @ 8.5 RPE - 78% of 1RM
170 kgs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
160 kgs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

0 Comments

Left my balls at home today. I haven't sleept well in over a week for some reason (one of which is probably the heat). The wednesday session was all over my body aswell so the deadlift was not going to happen. The first rep of 250 was light but each new rep tired me like a whole set. Sucks but I'll just have to get back next week.

Benchpressing worked very well on the other hand. These are very good weights for me. I am a little busted up in the pressing department too so there are better weights to come here if I can make my titties recover some :)

Week 43

Day 3 - 7/3/10

Benchpress - 1RM: 172 kgs

140 kgs x 2 reps x 1 sets @ 8 RPE - 81% of 1RM
150 kgs x 2 reps x 1 sets @ 8.5 RPE - 87% of 1RM
155 kgs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
150 kgs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM
145 kgs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

Deadlift, mini bands - 1RM: 313 kgs

220 kgs x 4 reps x 1 sets @ 8 RPE - 70% of 1RM
250 kgs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

3 Comments

8 Comments

Really good session. I tore shit up again. Another 20kg PR in the platform deadlift. Over last week! My 1RM in a regular deadlift (from early spring this year) is 312.5kg; yesterday I did 2x310kg. From a platform! Things are really on a roll for me now. I did pick a weight that was a bit too heavy for what the plan said however but I was greedy :)

The close-grip worked pretty well. The shoulder was annoyed at me but nothing that I can feel today (or even later yesterday) so I think i stayed within bounds. Those are decents weights for me too.

Was running out of time by the time I got to the good mornings but still moved good weight here.

Week 43

Day 2 - 7/1/10

Deadlift, on 6cm platform - 1RM: 326 kgs

275 kgs x 1 reps x 1 sets @ 7.5 RPE - 84% of 1RM
300 kgs x 2 reps x 1 sets @ 8.5 RPE - 92% of 1RM
310 kgs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM
290 kgs x 2 reps x 1 sets @ 9 RPE - 89% of 1RM
280 kgs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM

Benchpress, thumb from smooth - 1RM: 169 kgs

120 kgs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
130 kgs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
135 kgs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
130 kgs x 4 reps x 3 sets @ 8.5 RPE - 77% of 1RM
130 kgs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Good morning - 1RM: 136 kgs

80 kgs x 5 reps x 1 sets @ 8 RPE - 59% of 1RM
100 kgs x 5 reps x 1 sets @ 8.5 RPE - 73% of 1RM
105 kgs x 5 reps x 2 sets @ 9 RPE - 77% of 1RM

0 Comments

Man, squatting with strong bands and chains was nothing short of a wonderful experience. I totally loved it and it totally tore me a new one. I think I need to work a little on the configuration however because the bands are not grabbing on to the bar in the botton position. Will see if I can do anything about that though because I almost flip the powerrack over now. Guess I'll have to anchor it even more. My back felt like I'd won the world championships afterwards and I had to lie down on the floor to let the cramps die out (and get some air).

Was running out of time by then so I hurried through shirt benching. That turned out very well though; the shirt has shrunk so 180 did not touch (which I recall it usually doing). I moved it pretty well but still called it enough with 180kg for now because I don't want to bother the shoulder too much (yet). I can likely add another 5-10kg and still do a nine but I'm just too lousy on shirt benching at this point in time. Next monday!

Today did not come out of perfect conditions. Had to spend N hours on a train yesterday because of a torn down power carrier (or whatever that's called in english). Came home just after three in the morning and had to get up again four hours later to go to work. I'm still pretty fired up now which means that I'm very likely jam packed with stress hormones. Going to kick back and just take it very easy tomorrow because of this.

Week 43

Day 1 - 6/28/10

Squat, blue bands, 40kg chain - 1RM: 241 kgs

160 kgs x 4 reps x 1 sets @ 7.5 RPE - 67% of 1RM
180 kgs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
190 kgs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
190 kgs x 4 reps x 1 sets @ 9 RPE - 79% of 1RM
180 kgs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM
175 kgs x 4 reps x 1 sets @ 9 RPE - 73% of 1RM

Benchpress, shirt, F6/50 - 1RM: 200 kgs

160 kgs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
170 kgs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
180 kgs x 2 reps x 2 sets @ 9 RPE - 90% of 1RM

1 Comments

Pushed some good weights across the board today. I was a guest at a gym local to my fiancé's extended family's area of Sweden. I trained at Bollhuset in Lund which houses a terrific little club of friendly / mildly retarded fellow powerlifters and weightlifters. We had good fun today chatting about training and the lenghts of our limbs. For squatting! Thanks Saft und kraft!

My raw squat is definitely back on track as far as power goes but I'm still a tad wobbly in the knees gettin in and out of the hole. This was not visible from other people (I asked) but I could still sense a difference. I still carry that annoying pause-in-motion halfway up but I my execution didn't budge. I don't think I've ever moved 220 four times before.

Benchpressing was nothing short of a miracle. These four sets are among the heaviest I've ever done; especially with these many reps. I'm 1-2 reps from a PR on 150kg and I don't think I've ever displayed a better style than I did today. I was absolutely cemented to the bench, the arch was up and I could even "chest" the bar off of my chest with a drive that I've never had before.

Deadlifting was very heavy and slow though and it's so apparent that I can get the bar moving much easier in a deficit configuration than I can like this. Pisses me off. Still, 4x280 is two more reps than I've done on that weight before. In my mind going into this session I wished for 4x300kg though. Guess I'll have to wait a little longer before that's available to me.

This also brings this deload week to a close and I already look forward to tearing it up again!

Week 42

Day 3 - 6/26/10

Squat - 1RM: 275 kgs

180 kgs x 4 reps x 1 sets @ 7 RPE - 66% of 1RM
200 kgs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
220 kgs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
212.5 kgs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Benchpress - 1RM: 188 kgs

140 kgs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
145 kgs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
150 kgs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
140 kgs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM

Deadlift - 1RM: 350 kgs

250 kgs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
280 kgs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
270 kgs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

3 Comments

4 Comments

Man I tore shit up today and I don't know where that came from. I killed the deadlift with one hand tied behind my back. 20kg PR and so much power in my body I could hardly control myself. Er.. =) 280 was hard to pull after that 290-set though, both because I tired and because I was content. The deadlift training works like a charm (and has worked like a charm from the very beginning on RTS.) I had to go with a 6cm platform rather than the suggested 2".

Benchpressing was light but I was a tad slow. I did apply more power on 130 to make sure that I didn't go too heavy. The bar started moving then. I'm sure it looked very light to the others.

Good mornings is starting to feel like the used to a long while ago for me. I used to be pretty good at it and I'm getting back to that. 6kg recent PR here.

Week 42

Day 2 - 6/23/10

Deadlift, on 6cm platform - 1RM: 363 kgs

250 kgs x 1 reps x 1 sets @ 7 RPE - 69% of 1RM
270 kgs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
290 kgs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
280 kgs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Benchpress, thumb from smooth - 1RM: 163 kgs

120 kgs x 3 reps x 2 sets @ 8 RPE - 74% of 1RM
130 kgs x 2 reps x 2 sets @ 7 RPE - 80% of 1RM

Good morning - 1RM: 135 kgs

80 kgs x 6 reps x 1 sets @ 8 RPE - 59% of 1RM
90 kgs x 6 reps x 1 sets @ 8.5 RPE - 67% of 1RM
100 kgs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
97.5 kgs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM

3 Comments

No sleep the nights before and today (two days later) I've still only slept a couple of hours. I've been sleeping well for many weeks now before this. Suppose it was my turn.

Squatting was okay anyway; warmning up was super-heavy and my knees were a little sore. Still moved the weight fast and half-decent.

Benchpressing was no fun however. My pecs were super-sore from Saturday's floorpressing bonanza and my right shoulder was not a happy camper. Today is going to be better.

Week 42

Day 1 - 6/21/10

Squat, suit, wraps (loose) - 1RM: 350 kgs

270 kgs x 3 reps x 2 sets @ 8 RPE - 77% of 1RM
280 kgs x 2 reps x 2 sets @ 7 RPE - 80% of 1RM

Benchpress - 1RM: 156 kgs

120 kgs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM

2 Comments

Good session today! I really handed the gym its ass today! I've been pissed about last saturday's extremely poor showing in the squat so today I was pretty determined to not let that happen again. Going for 240kg was uncalled for but I needed to get that out of my system. That lift was slow but very controlled. These are good sets for me but I know I can do so much better. It's as if I still cannot get the power down in a good way. I brought the belt today but didn't remember to try it out; I should really. Maybe that's what's holding me back.

The floorpress was weird. I finished with a 2.5kg real PR but when I went for the drop sets, I just did not tire. (The 127.5kg was me being retarded.) I think that my adaptation to how to perform floorpresses compensated for me getting tired so the weight never really got heavier or started moving slowly. These are still pretty good weights for me; next week I'll pound on more weight.

Dumbellrowing was entertaining as always and gave me a good back pump. There were no dumbells in between 52 and 62. The 62:s were a lot bigger in circumference so the 52:s were still heavy enough.

Finished off with 3x12 of internal rotation.

Week 41

Day 4 - 6/19/10

Squat - 1RM: 240 kgs

200 kgs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM
220 kgs x 2 reps x 1 sets @ 9 RPE - 92% of 1RM
230 kgs x 2 reps x 1 sets @ 9.5 RPE - 96% of 1RM
240 kgs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
220 kgs x 2 reps x 1 sets @ 9 RPE - 92% of 1RM
210 kgs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM

Benchpress, on the floor - 1RM: 156 kgs

130 kgs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
140 kgs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
127.5 kgs x 2 reps x 1 sets @ 7 RPE - 82% of 1RM
135 kgs x 2 reps x 1 sets @ 8.5 RPE - 87% of 1RM
135 kgs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM
132.5 kgs x 2 reps x 5 sets @ 8.5 RPE - 85% of 1RM

Dumbellrow - 1RM: 82 kgs

52 kgs x 5 reps x 1 sets @ 8 RPE - 64% of 1RM
62 kgs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM
62 kgs x 5 reps x 1 sets @ 9 RPE - 76% of 1RM
52 kgs x 5 reps x 1 sets @ 9 RPE - 64% of 1RM

2 Comments