Wednesday Week 6

No warmup

Bench
Ysetbar
2x5x50
3board
3x80
1x100 120
Katana scoop 40
Airboard
3x160
1x190
1x205
1x205 (451.9) all the way down and up
1x200miss tilted in the bottom

Shirt off
6board
3x120 130 140 145
8board
3x150 160 170 180
No board
1x100

DB rows
5x32,5
10x47,5straps
13x62,5straps(137,7)
10x37,5

Rear lateral raises 3x12x10

YTWL 8x5-5-0-0

Videos later tonight

Video:

190 air
http://aak.powerliftingdb.com/?f=Tr%...Neck%20190.flv

205 air (1 wrist wraps falls off)
http://aak.powerliftingdb.com/?f=Tr%...rs%F8g%201.flv

205
http://aak.powerliftingdb.com/?f=Tr%...rs%F8g%202.flv

200miss
http://aak.powerliftingdb.com/?f=Tr%...Neck%20200.flv

so ....

is that a bench shirt you are wearing? if so how does that benefit you?
why do you arch you back SO much? does that help?
is it me or does it seem like in 205 attempt you are bringing it a bit too far down the chest?

Yes, its a bench shirt, Katana Scoop Neck size 40.

I can lift more :-)

I arch SO much so that I can lift more weight.

Yeah, its kind of on the belly and a bit to far down to be considered good in my federation, Ill write it up as a training PR anyway, because that is how I roll :-)

Concept II rower
about 800m warmup
500m 1:45,1
rest
500m 1:51,4
rest
1000m chill focus on some tecnical stuff 4:30

Bradford presses 14x20 25 25 20 20

A little screwing around on the bench

Cabel extensions
34 33 33x15

MSS:

45 degree back
10x5, 10xme
Leg raises
2x10
DB rotations
15x22 26

Some CJ screwing around...

Friday week 6

Warmup
Free Squats like 50

Squat in 46 half Metal suit and belt box + foam + 15 + 10 bumper. Medium band 8 - 3.
2x2x55
2x2x70
4x2x80

Sumo Deadlift with chains (26 kg total)
5x2x100 + chains
chains off
2x120 140
1x140

RH
3x20x45

GHR
6xme
8x10kg (PR)
3x15kg (PR)

Wahlgren high abs
8x5 10 15 20 10

Allan Hip Stretch

Tonight was messed up.

Im basicly looking for a random girl to go steady with because I dont care much for getting drunk all the time atm, well didnt work out with this one girl, so I was obviously forced to go out tonight, by the universe! I end up tongue kissing my friends friend, who is a girl, and who I really shouldnt hit it of with, but she is hot, except she cut her hair short and it looks like crap... but lo and behold my friends hadnt left yet, and return hyachahchahcahchahcahchahchah so didnt really work out when they come back, ahrgrh **** it, I hit the dance floor, we are at this university bar, and Im wearing a t-shirt or whatever, anywho, somehow I end up with this Frida girl, but Im kind of tired, so I tell her I got to go, and she attacks my tongue, well, I only live 20 mins walk from the bar, so I smile and go for the, well we could hit it off back at my place :-) oink oink oink....

And I get the "wah wah wah gotta see about my girlfriend" bullcrap, I got her number, but am wasted and cant find her in the crowd, so I crawl homewards, ofcourse I go half an hour out of my way to get a 400g beef burger with cheese and bacon and pineapple!

Im staying in 90 kg classe btw (200lbs ish) suckers, because Im awesome strong and my body comp isnt too bad, BOOOOOOOOOOOOOOOOOM!!!!!!!!!!!!!!!!!!1111111111111 11

Sunday Week 6

Skipped warmup since I was late

Bench
3-4setx50
3x70 90
2x105

Loose F6 42
5x3x130

Shirt off

Pause bench
2x3x90

Pillow press
5x90 100 110

Pullups
10x3xme

Uni side laterals
3x10x10

Facepulls, a little too heavy
3x10x35

Some grip thing that didnt work out too well.

You likey da uni-brow?

I enjoyed your punctuation in this post too.

I was pretty drunk when I wrote that post, big surprise :-)

I should message the girl though, but Im not totally sure what she looked like and I would rather hit it off with the friend of the friend...

"Kif, we have a conendrum!."

Monday Week 7

Sumo Deadlifts from iron blocks, to short ROM for my taste.

3x110, 5x140
3x150 160 170 180 190 200
belt
3x210
1x220 (485)
straps
3x220
230miss

Squat
3setx50
2x80
12x110 (242.5)

Pullthrough
10x30 40 50 60

RH
3x8x60

Cable belt abs
5x12x85

Some various grip work.

off tangent but i feel like i hit plateau on my BP. having said that, if lifting regularly, what kind of progression should i expect - perhaps i need to wait longer?

right now i am on a 3week cycle consisting mostly of supersets. my BP went up by 10lbs when i started and right now i seem to be stuck at 195. i do 8x8x195.

more weight/less reps or?

Max out next time, 1 rep max, and do a Smolov junior over 4 weeks instead of 3.

It will take you like 20 - 30 mins to bench, after that you can superset however much you like.

Tuesday Week 7

A little squat, bench and dead trying to teach a guy from the office.

I totally forgot how messed up peoples squat is when they start out, he couldnt do a full BW squat.

Around 1000m on the rower

500m damper 10 1:42,3.

45 degree back ext 2x10
Hanging leg raises 2x10

Wednesday Week 7

Warmup
YTWL

Bench
somesetxbar
2x5x50
4 board
3x80 100
1x115 125

Katana scoop 40
Air
3x160
1x190 190 200
Ugly, nothing at chest, bad feel, bad power.
1x210miss, stabled to the bench...

Shirt off

6 board
3x132,5 (missed a 2.5 in one side) 140 150
8 board
3x160 175
2x185

Gunthar Rows
4x8x30

One arm DB press
2x15x20

Facepulls
2x20x20

Took a bit to long

210 kg miss

http://aak.powerliftingdb.com/?f=Tr%...Neck%20210.flv

Thursday Week 7

Bradford presses
4x10x30
14x20

Cable pushdown
50x10
50x15

DB Flies
3x17x12

Stationary bike

5 min warm up lvl 2-6
2 m lvl 7
1 m lvl 10
2 m lvl 7
1 m lvl 10
2 m lvl 7
1 m lvl 10
5 m cooldown lvl 6-2

10.40 kms, 180 kcal, heartrate peak 183 (probably was higher, but I have to do intervals manually, and I use the machines heartrate measure, which needs both hands to work).

On your bench videos, is your butt actually touching the bench or is it just your hamstrings? I don't know very much about competition benching. Good lifts though.

My butt is touching the bench, lifted butt is no lift from the judges.

Here is a video from the side:

http://www.youtube.com/watch?v=kiT_cog_9g8

Cookie,

when you are by MA, you gotta swing by and come do some Olifts on my porch and some heavy lifting in the Xaverian dungeon. I went there yesterday and 2/3 guys lifting along with me and my coach Stevie were benching over 600 pounds in single-ply against bands.

very good advice.

FYI, I just learned what insane leg drive you can get benching, especially if you are a fat guy with a huge ass. Guy just drove his legs in and arched SO hard at the bottom of the rep and got massive drive. He was under SO much stress. Very impressive to see, and something I want to integrate into my benching technique! The difference is obvious, Stevie could lift way more weight with his short ROM. But he doesn't arch or get leg drive and is still raw benching 360 or so at 165 I think. He needs a coach himself.

Actually I think my leg drive is pretty bad, the wierd thing is that my leg drive is really good when I bench from high boards, I just never really figured it out, might be holding me back raw, dunno.

If I ever end up in MA I'll make sure to drop by :-)

One guy at my gym did 699.967682 pounds single ply IPF.

Cool. I just couldn't tell for sure if your butt was touching, or if there was a different criteria to be met. That is one heck of an arch.

Friday Week 7

Warmup
4x10 BW squats

Squat 6-1 medium green bands, box+foam+15+10.
Half suit + belt
2x60
8x2x70
No box
2x70, 3x70

Deadlift
4x2x100
2x130
3x1x130
3x2x130

Reverse Hypers
3x30x30

GHR
3x15

Wahlgreen High abs
3x8x15

Allan Stretch