You dont have to look way up. I know people that do that and I think its better than looking down, but either way is sub-optimal imo. Just pick a spot on the wall preferably a little above eye level and keep your eyes on it. Looking down tends to make you lean forward when the weight gets heavy.

Will do.

16-06-17

Had about 40 mins to train

Incline bench
4x50
4x80
4x85
4x85
4x85
4x85

Super set with

Deadlift
5x60
3x100
2x130
2x152,5
2x152,5
2x152,5
2x152,5



Skipped support.

Been playing golf with grandma last 2 days. Was great.

Get tension in the bar and your hamstrings before you start pulling.

This is bordering on ramping at the top. When the bar gets to your knees, you should lock them. Lock the knees, then lock the hips.

19-06-2017

Warmup

Bench
5x90
4x105
3x120
2x127,5
1x135
1x146

Purple Katana scoop A/S
Airboard
2x207,5
2x217,5

Chest
1x230
1x230
1x230 - Dumped it on chest
1x230

No more time = no support.

Video:
https://www.youtube.com/playlist?lis...vZbF_gDiyGYXVg

Ramping?

I will try locking the knees earlier.

20-06-17

warmup

Bench
5x90
5x100
5x110
5x120
5x125
5x125

Seal row
12x60
10x60
8x70
6x70
4x80
2x90
0x100
0x100
0x100

FFS!

Pushdown vs bands
10x30
10x30
10x30
10x30

Band pullaparts
15xred
15xred
15xred
15xred

Forearms normal grip
15x4
15x4
15x4

Videos:
https://www.youtube.com/playlist?lis...3iBaJFT2vYUKhb

21-06-17

Warmup

Squat
5x110
4x120
3x130
3x140
3x140
3x140

Dmitry bench
3x85
3x92,5
3x100
3x110
3x115
3x115
3x115

Pushdown, rope
10x65
10x65
10x65
10x65

Facepulls, other tower
10x40
10x40
10x40
10x40

EZ curls
10x30
10x30
10x30
10x30

Videos:
https://www.youtube.com/playlist?lis...sWJ7O70WvoSQZB

23-06-17

Warmup

Incline
4x65
4x72,5
4x80
4x87,5
4x87,5
4x87,5

Deadlift
no belt 2xoverhand
3x107,5
3x117,5
no belt, mixed grip
3x125
belt + mixed
3x135
3x135

Sealrows
12x65
10x70
8x75
6x82,5
4x87,5

Pulldowns
12x60
12x60
12x60
12x60

Side laterals SS Front plate raises
10x8+15
10x8+10
10x8+10
10x8+10

Reverse wrist curls
10x5
10x5
10x5
10x5

SS with
Chrunches
10
10
10
12

Videos: https://www.youtube.com/playlist?lis...ZFqI57A9zuOOSP

I controlled the music all training, the youngsters where raging hard :P

25-06-2017

warmup

Bench
5x90
4x105
3x112,5
2x120
1x127,5
1x135

Shirt 46 Super Kat Scoop
Airboard
2x207,5
2x225

Chest
1x240
1x250
1x150

2 board (4,4 cm)
1x260
1x267,5 missed lockout, was getting tired

Over 2 hours had passed at this point, some of the Sunday crew stayed late to help with the last lifts.

Maria volunteered to put back all the plates while I got my support in

Maria also got a deadlift PR today, 110 kg =D>

Seated Cable rows
10x60
10x60
10x60
10x60

Hammercurls
10x18
10x18
10x18
10x18

Pushdown vs green band
10x35
10x35
10x35
10x35

Spent some time and energy helping a new lifter in the shirt, he got close to touching 145 kg, press was easy. Glad to give a little back.

Videos (uncut, jump 20 secs into most of them for the action): https://www.youtube.com/playlist?lis...Xn53WZUiSCONvK

warmup

Bench
5x90
5x100
5x110
5x120
5x130
5x130

Cable rows
10x65
10x65
10x65
10x65

Pulldown
10x65
10x70
10x70
10x70

Band pullapart
15xred band
15xred band
15xred band
15xred band

Crunches
10
10
10
10

Wrist curls
12x9
12x9
12x9
12x9

Videos

28-06-2017

I was pretty spent, we had a conference with the company I work at about talent spotting, development and grit.
There was a buffet, but I barely had time to eat :-(

Usually I'm at the gym around 1545, today 1900. Had my postworkout shake peri workout...

Warmup

Squat
5x50
4x80
4x110
4x110
3x130
1x160
1x190 WIM! PR at BW

0x202,5
3x130
3x130

Dmitry
3x85
3x100
3x110
3x117,5
3x117,5
3x117,5

Pushdown, rope
10x70
10x70
10x70
10x70

Facepulls rack 2
10x45
10x45
10x45
10x45

EZ curls
10x32,5
10x32,5
10x32,5
10x32,5

Videos: https://www.youtube.com/playlist?lis...u8pouC22BrBJZt

Second Thursday in a row I beat my golfing partners, second week in a row I got 37 stableford points.

Sweet grind on the PR, although I'm a bit confused as to why it sounds like the scene in Die Hard where they're hurrying to get the rocket launcher out to blast the armored police vehicle.

Congrats on the PR!

I did squat 200 when I was a bit fatter.

30-06-2017

warmup

Incline
4x80
4x90
4x100
4x100
4x100

Deadlift
3x107,5
3x117,5
3x125
3x135
3x135

Seal rows
12
10
8
6
4
2

Pulldowns
10x65
10x65
10x65
10x65

Lat raises SS front plate
10x10+10
10x10+10
10x10+10

Videos: https://www.youtube.com/playlist?lis...cAoleNh6WmtL1j

02-07-17

Warmup

Bench
6x90
5x100
4x105
3x112,5
2x122,5
2x130

Shirt
Tried to get into a 44, put it on, barely moved 220, took it off, but it on again, moved 240 about 1/4 of the way, pull some, then right arm started to feel dizzy, so took it of. The shirt never got truly on, it got stuck on the forearm.

I have a couple of ideas to deal with this, easiest solutions is loosing 5-10 kg.

Bench
5x115
5x115
5x115

2 hours gone

Seated rows
12x60
10x65
8x70
6x75
6x75

Hammercurls
10x20
10x20
10x18
10x16

Triceps vs bands
10x40+green
10x40+green
10x40+green
10x40+green

3 hours in

Wrist curls while talking way too much

4,5 hours in, finally left the gym... got to explain the danish tax system to our guy from Lituania, discussed European import taxes and discussed psychology with a psychology undergrad. All in all time well spent.

No videos, nothing worth filming.

03-07-2017

Warmup

Bench
5x100
5x105
5x112,5
5x120
5x105
5x105

Seated Rows
12x65
12x65
12x65
12x65

Pulldown
8x75
8x75
8x75
8x75

Band pullaparts
12xred
12xred
12xred
12xred

05-07-2017

Warmup

Squat
5x110
4x120
3x130
3x140
3x140
3x140
3x140

Dmitry Bench
3x110
3x115
3x120
3x120
3x120
3x120

Pushdown

Ez Curls

Vidoes

chest up on the squats

I try, but it is hard. I think I will try to look at the ceiling for a while aka overcompensate to hopefully end up somewhere reasonable.

I have a teammate who is great at squatting who would tell you to do just that.

It will be my goal for next squat day, look at the ceiling.

Also saw a 16 year old, 60 kg Chinese kid taking 200 for a squat double, while looking at the ceiling.

07-07-2017

Warmup

Incline
4x92,5
4x100
4x105
4x105
4x105
4x105



Deadlift
5x80
5x100
5x125
5x125
5x125

No more time because grill:

09-07-2017

Warmup

Bench
5x100
4x107,5
3x117,5
2x127,5
2x135

Shirt Scoop 46 Purple
3x207,5 AB
2x222,5 AB

1x240 chest
1x250 chest

2x260 2 board fail 2. rep
2x267,5 2 board fail 1. rep

Was at a party with open bar yesterday, didn't arrive home until 2 AM. Friday we had people over and some wine, rum and whisky was consumed too...

Seated cable rows
10x60
8x65
6x70
6x70
6x70

Hammercurls
10x20
10x16
10x16
10x16

Pushdowns vs green band
12x40
12x35
12x35
12x35

Forgot to ask for a press signal, but waited for the signal...

10-07-2017

Warmup

Bench
5x100
5x105
5x112,5
5x120
5x120


Seated Rows
12x55
12x55
12x55
12x55

Pulldown
6x70
6x70
6x70
6x70

Band pullaparts
12xred
12xred
12xred
12xred

Now off to golf for 3 days on some of the best courses in Denmark with 2 friends.