09.03.11
Assistance work in circuits for almost the whole body, consisting of:
Some isolation work for the legs, chest and shoulders, arms and abs.
Shot a couple of pics at the end of the workout…
[photo]31911[/photo]
[photo]31912[/photo]
10.03.11
Front squat
3x3 at 110kg
Bench press w/stop feet up
120x3
Bench press 5cm board
135x3
10cm board
140x3
from pins
160x3
Deadlift speed w/orange bands
135x3 for 6 sets
Pushpress and chins in straps, 3x superset
Everything felt easy today.
11.03.11
Squat 3/4
130x6 → 115x4 x3 sets
Bench press feet up (touch and go, to save the shoulders)
122,5x3
5cm board
137,5x3
10cm board
142,5x3
from pins
162,5x3
Circuit with:
Power clean 3x3 at 70kg
Push press 70x5 x2 sets
Pull ups in ropes 2x (for better grip)
Abs 5x
Squat felt terrible, hate doing reps…
Bench press and assist felt really good though 
12.03.11
I feel great today!
Started the day with my monthly massage, painful but healthy…
Later on i hit the gym i did:
Bench press with my custom Superkatana
150x2
170x2 the shirt felt so much better after sewing the arms
180x1
190x1 the only rep going to the chest. Light weight, explosive up! Felt great…
170x3
Assistance work for bench and armwrestling, consisting of shoulder excercises, arms/grip and abs.
Gonna post a video from different workouts later on.
Rest tommorow, just some cardio, and then i’m ready for a new week on monday morning
Heres a video from a raw, open meet for some months ago, and various training lately…
14.03.11
Squat 3/4
120x6 → 105x4
Bench press feet up
125x3
5 cm board
140x3
10cm board
145x3
from pins
165x3
Deadlift reverse bands, pins on number 3
265x3
No time for assistance work, spent to much time finding a way to set up the deadlift…
Squat felt errible as always, hate squat, and hate reps… Argh…Gotta stay positive…
Bench press felt good, gonna do the last day of triples tomorrow, then move down on singles.
Deadlift was stressful, had to find a set ut that worked before heading for work. But it felt really good doing it with reverse band. My plan is to move the pins one down every workout as progression.
14.03.11 - evening
Armwrestling
15.03.11
Squat
115x6 - 125x5 - 135x4 - 145x3 - 155x2
Bench press feet up
127,5x3
5cm board
142,5x3
10cm
147,5x3
from pins
167,5x3
Power rowing without belt
4x6 @85kg
2x superset with push ups in straps and seated row with hold
Last day of triples in the bench. Starting on singles on thursday. Meet next saturday, lifting with shirt
Felt tired today, out of breath… Hope i’m not getting the cold or something 
Tomorrow is assist day, so that will be easier…
Cool video! I’m thinking or doing an unequipped meet this summer if I can fit one in.
What’s your training philosophy? It looks like you do a version of total body training?
[quote]trav123456 wrote:
Cool video! I’m thinking or doing an unequipped meet this summer if I can fit one in.
What’s your training philosophy? It looks like you do a version of total body training?[/quote]
Thanks mate!
Hope you’ll be able to do a meet. At least for me, it gives my training a boost and it’s so fun to lift on meets, even though we don’t get the numbers we want every time…
Yeah i believe on frequency. If i do volume training, maybe only one day in the week consist of real volume, but i try to do a movement for every power lift on each session.
I always think powerlifting, so i do squat - bench - deadlift, then assistance. As you can see, some days consist of a type of squat, a type of bench and then a movement to increase my deadlift, like power clean or rowing.
I believe strongly in doing some kind of the movements every day.
But because of my work and study schedule, i do my strength training early in the morning for the moment. That’s why i have one assistance day in the middle of the week, because i only manage 1h15m of training in the morning, from 6.30am The weekend workout is a bonus day, that i will do if i’ve got the opportunity.
But of course, when doing a high frequency routine, it’s critical that we never push to failure in any main movement! That will ruin the rest of the week…
I also try to be explosive and not spend to much energy on the eccentric phase of the lift. Even though i have never been a fast squatter and bencher, at least i try to be explosive.
I can write for ages about my experience and theory, but coach T and Chad W. are a huge inspiration and guideline, as well as russian and norwegian powerlifting philosofy.
When being a drug free athlete, we have to be extra smart about training and nutrition 
16.03.11
My intensive assistance session, consisting of the following circuits:
A1 - One legged leg press 5x10
A2 - Hyperextension w/weight 5x10
A3 - Calves 5x15
B1 - Farmers walk with dumbbells. Ramping up to 2 sets @60kg for about 30meters
C1 - Circus dumbbell ramping up to 35kg for fives on each side
D1 - Upright rows 3x10
D2 - Shrugs 3x10
D3 - Side raises 3x10
E1 - Hammer curl 3x10
E2 - Triceps with dumbbell 3x10
E3 - Wrist curl 2x
And that concludes my assistday…
Felt much better today than yesterday, enjoying the fun of doing other kinds of movements and feeling some pump hehe =)
[quote]VikingStrong wrote:
[quote]trav123456 wrote:
Cool video! I’m thinking or doing an unequipped meet this summer if I can fit one in.
What’s your training philosophy? It looks like you do a version of total body training?[/quote]
Thanks mate!
Hope you’ll be able to do a meet. At least for me, it gives my training a boost and it’s so fun to lift on meets, even though we don’t get the numbers we want every time…
Yeah i believe on frequency. If i do volume training, maybe only one day in the week consist of real volume, but i try to do a movement for every power lift on each session.
I always think powerlifting, so i do squat - bench - deadlift, then assistance. As you can see, some days consist of a type of squat, a type of bench and then a movement to increase my deadlift, like power clean or rowing.
I believe strongly in doing some kind of the movements every day.
But because of my work and study schedule, i do my strength training early in the morning for the moment. That’s why i have one assistance day in the middle of the week, because i only manage 1h15m of training in the morning, from 6.30am The weekend workout is a bonus day, that i will do if i’ve got the opportunity.
But of course, when doing a high frequency routine, it’s critical that we never push to failure in any main movement! That will ruin the rest of the week…
I also try to be explosive and not spend to much energy on the eccentric phase of the lift. Even though i have never been a fast squatter and bencher, at least i try to be explosive.
I can write for ages about my experience and theory, but coach T and Chad W. are a huge inspiration and guideline, as well as russian and norwegian powerlifting philosofy.
When being a drug free athlete, we have to be extra smart about training and nutrition
[/quote]
Yeah I’m looking for a meet for my friend and I this summer, hopefully we won’t have to travel much to get there.
Your training philosophy definitely makes sense to me. Do you plan PR attempts? Or do you wait until you feel good during training and then go for one?
[quote]trav123456 wrote:
[quote]VikingStrong wrote:
[quote]trav123456 wrote:
Cool video! I’m thinking or doing an unequipped meet this summer if I can fit one in.
What’s your training philosophy? It looks like you do a version of total body training?[/quote]
Thanks mate!
Hope you’ll be able to do a meet. At least for me, it gives my training a boost and it’s so fun to lift on meets, even though we don’t get the numbers we want every time…
Yeah i believe on frequency. If i do volume training, maybe only one day in the week consist of real volume, but i try to do a movement for every power lift on each session.
I always think powerlifting, so i do squat - bench - deadlift, then assistance. As you can see, some days consist of a type of squat, a type of bench and then a movement to increase my deadlift, like power clean or rowing.
I believe strongly in doing some kind of the movements every day.
But because of my work and study schedule, i do my strength training early in the morning for the moment. That’s why i have one assistance day in the middle of the week, because i only manage 1h15m of training in the morning, from 6.30am The weekend workout is a bonus day, that i will do if i’ve got the opportunity.
But of course, when doing a high frequency routine, it’s critical that we never push to failure in any main movement! That will ruin the rest of the week…
I also try to be explosive and not spend to much energy on the eccentric phase of the lift. Even though i have never been a fast squatter and bencher, at least i try to be explosive.
I can write for ages about my experience and theory, but coach T and Chad W. are a huge inspiration and guideline, as well as russian and norwegian powerlifting philosofy.
When being a drug free athlete, we have to be extra smart about training and nutrition
[/quote]
Yeah I’m looking for a meet for my friend and I this summer, hopefully we won’t have to travel much to get there.
Your training philosophy definitely makes sense to me. Do you plan PR attempts? Or do you wait until you feel good during training and then go for one?[/quote]
I guess we can discuss training philosophy for ages hehe Wish i had this knowledge when i started training…
I participate in powerlifting meets at least once a year, so i have many opportunities to max out. I have gone to max or failure in the bench press some times at training, but never in deadlift or squat. For me, it’s okey to do PRs on training in something, but never maxing out. But if you’re not a competetive powerlifting, i would recommend to set a couple of dates every year where some guys meet and maxes out in the most important lifts
17.03.11
Front squat
5x5 @100kg
Bench press feet up
130x1
5cm board
145x1
10cm board
150x1
from pins 170x1
Deadlift without belt, speed
6x3 @140kg
Rowing with dumbbell
2x6
All lifts was really easy today.
I guess i don’t go to armwrestling today. Gonna lay off from armwrestling and push movements (shoulders and triceps) until the bench press meet is done. 9 days left
Nice work, planning on getting a video of your bench meet?
[quote]trav123456 wrote:
Nice work, planning on getting a video of your bench meet?[/quote]
Yeah i’ll put together a video It will be a powerful meet, with many strong lifters. 201 lifters have sign up, with the best lifters the same day as me.
18.03.11
Squat with stop
4x6 @105kg
Bench pres feet up
132,5x1
5cm board
147,5x1
10cm board
152,5x1
from pins
172,5x1
Power clean without belt
4x2 @100kg
Pull ups in ropes
2x10
My last day on this bench routine. Gonna do some easy shirt lifting tomorrow, then normal heavy bench press on monday and light on wednesday i guess.
After the meet i will change the routine in the bench press, using the same movements and reps range (5, 3 and 1).
21.03.11
Squat
105x6 - 115x6 - 2x125x5 - 2x135x4 - 2x145x3
Bench press
120x2 - 140x1 - 150x1
Deadlift reverse bands pins at 3
3x3 @265kg
Did not do any shirt work or training except some cardio in the weekend. Felt tired and needed to relax…
Squat felt ok, not as explosive that i want to be.
Bench press ok, still a bit tired in the shoulders.
Deadlift felt good, as always.
Gonna stay away from upper body pressing movements this week. Just some really light bench press on thursday to stay sharp. Will do the ordinary squat and deadlift movements, hope that don’t effect the benching performance on saturday. I don’t believe it will. Laying off from training complete will just make me lasy.
By the way…
Five days till the Norwegian bench press meet, and 12 weeks till my full raw meet.
I can’t wait on getting on with the training for this The meets are just for fun, the journey getting there is the real pleasure.
WHAT TRACK IS IN THE VIDEO!? It’s awesome
Looking great with awesome numbers man, keep up the good work dude!
[quote]Nitrous389 wrote:
WHAT TRACK IS IN THE VIDEO!? It’s awesome
Looking great with awesome numbers man, keep up the good work dude![/quote]
Thanks man!
I don’t know what track it is… I just used the youtube audioswap, and i doesn’t show the title now…