Hi,

I start a log here because I want to try the training log applications and see if it is a easy way to get statisctics from my training to learn and develop. For now I will only log the benchpress. Due to a problematic spine injury I do not do much else and certainly not with any weights or a program. Anyway my bench is my weakness so I hope it can start to develop know when I probably can not squat or deadlift anymore.

Personal best in benchpress, 172,5 kg with stop, without stop 180 kg or maybe it was 185 kg as a friend say but I can not remember that. The goal is and have always been 200 kg. With benchpress shirt 230kg@125kg and 235kg@128kg. So future goal 200-250 kg.

For the record my best squat is 400 kg, deadlift 355 kg and a total of 975 kg all done in competition.

I lift in the IPF in the w/c -125 kg.

All weights will be denominated in Kilos in my training.

Week 40 Day 1 9/29/09	Benchpress Est. 1RM: 176 lbs	100	x 10	x 1	@ 7	57%	1000
		100	x 5	x 1	@ 6	57%	500
		120	x 6	x 3	@ 7	68%	2160
		Total	NL 33			60%	3660
	Benchpress extra wide Est. 1RM: 202 lbs	125	x 10	x 1	@ 8	62%	1250
	Benchpress narrow grip Est. 1RM: 162 lbs	110	x 6	x 3	@ 7	68%	1980
	Totals		NL 61			62%	6890

First ordinary training in some weeks due to shoulder pain. Did not feel to start over with a program right a way with my bad shape so have only a little plan, first three sets every training is in the plan, first training 3 set of 6 reps, second 3x4, third 3x2 then start over again with 6 reps I and weight increases with 5 kg, in the mico cycle weigt increases 10 kg. The other excersises is more of what I want to do. But mostly I have trained all life with very detailed plans so there is som redlines with the other also, can´t help it

Week 41 Day 2 10/7/09	Benchpress, green rubberband Est. 1RM: 130 lbs	70	x 3	x 2	@ 6	54%	420
		100	x 3	x 3	@ 7	77%	900
		Total	NL 15			65%	1320

Just a little extra training

Week 44 Day 1 10/26/09	Benchpress Est. 1RM: 167 lbs	100	x 10	x 2	@ 7	60%	2000
		120	x 5	x 1	@ 7	72%	600
		140	x 2	x 1	@ 7	84%	280
		150	x 2	x 3	@ 9	90%	900
		Total	NL 33			77%	3780
	Benchpress eccentric Est. 1RM: 189 lbs	160	x 2	x 1	@ 7	85%	320
		165	x 2	x 1	@ 8	87%	330
		170	x 2	x 1	@ 9	90%	340
		Total	NL 6			87%	990
	Benchpress, green rubberband Est. 1RM: 136 lbs	105	x 3	x 3	@ 7	77%	945
	Totals		NL 48			81%	5715

It was heavy today but I became sick on the night after the training, so there is the explanation.

Week 44 Day 2 11/1/09	Benchpress Est. 1RM: 190 lbs	100	x 10	x 1	@ 6	53%	1000
		100	x 6	x 1	@ 5	53%	600
		120	x 6	x 1	@ 7	63%	720
		135	x 6	x 3	@ 8	71%	2430
		Total	NL 40			60%	4750
	Benchpress extra wide Est. 1RM: 182 lbs	140	x 10	x 1	@ 10	77%	1400
	Benchpress, stop Est. 1RM: 163 lbs	120	x 2	x 1	@ 6	74%	240
		130	x 2	x 1	@ 7	80%	260
		140	x 2	x 1	@ 8	86%	280
		150	x 2	x 1	@ 9	92%	300
		155	x 1	x 1	@ 9	95%	155
		Total	NL 9			85%	1235
	Dumbell press, incline Est. 1RM: 57 lbs	42,5	x 5	x 5	@ 8	74%	1050
	Totals		NL 84			74%	8435

Due to some illness I trained today, sunday instead of friday. So next week I will probably only train wednesday and maybe a some easy bench on friday. I try to change the percent on the higher reps to more accurate numbers. For example on the wide benchpress was it orignally 66% but that is something I have not been even close to even though I have been stronger.