ahhh its snowing and I got up kind of late, so Im skipping my PL gym today and will walk the 2 mins to the other gym instead.

Snow:

http://imageshack.dk/imagesfree/30c97803.jpg

And it is my BIRFDAY!!!111 so now Im 23 years old

Sunday week 7

It was snowing so I opted to go to the gym close by, instead of the PL gym.

Bench
4x3x75
4x3x65

Rolling floor DB Extensions
8x8x17 around 20 sec pauses

Pullups
7
6

Unilateral DB side raises
3x8x11

DB rows
2x10x38

YTWL
8-8-8-8x4
6-6-6-6x4

Monday Week 8

Warmup
Lunges
Reverse Lunges
Side Lunges
Squats

Squat with belt
3x80 100
7x120 (264)
3x5x100

Front squat
5x50
6x50

Pullthrough
4x10x50
10x70

Reverse Hypers
3x8x70

Belt abs
12 10 12 12x90

Allan hip stretch

Some deadlifts from friday

http://aak.powerliftingdb.com/?f=Tr%...0s%E6t%201.flv

http://aak.powerliftingdb.com/?f=Tr%...0s%E6t%202.flv

http://aak.powerliftingdb.com/?f=Tr%...0s%E6t%203.flv

Wednesday Week 8

No warmup

Squat
8x2x80

Sumo DL
3x1x100
2x1x120
2x1x140

Bench
4setx50kg

Im benching in the league tournament on saturday.

Saturday Week 8

Bench competition, weigh i at 92.2 kg

Fury 40
1: 165 0-3
2: 165 1-2
3: 165 3-0

Bahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh

I wanted to do an easy opener on 165, then change shirt and try 200 kg, it didnt go like that... I did lift the 165 all 3 times, but some technical stuff wasnt godo enough on the first 2 attempts.

Next bench meet is at week 14, Ill start in the tight shirt then, make or brake ftw.

Took a week of training.

Monday week 10
Deadlift
2x140
8x3x110 first 6 sets double overhand

Superset of:
Stiff legged DL 3x8x80
Lying Rows 3x8x50
Pullups 8 5 5

GMs, seated, hanging
8x50 70 70

DB Pullovers on gym ball for the abs
10x17 20 22

Aarhus AK FTW

AHHHHHHHHHHH!

Very much.

?

Tuesday week 10

Squat
6x6x85

Wednasday Week 10
Bench 3 boards
3x80
1x100 115 125

Shirt Scoop 40
Some fooling around, shirt off and on again.
air
2x200
1x220
4board
1x230 (507)
3board
1x230

shirt off
7 board
3x130 150 160

some minor stuff...

Thursday Week 10

Squat
7x5x90

Pullups
5
3

I got injured during the shirt benchings wednesday, sucks...

Sunday week 10

Bench
3x90
F6 42
½x130 painfull

No more benching

Squat
8x4x95

So I get my programming from a former european record holder in the bench now, since it might be interesting, and Im really bored because I only have 40 kb/s download here Ill post my WOs so far on this program, Im playing a bunch of golf too, but thats not the point atm...

Only worksets...

Monday week 18
Close Grip bench
4x4x92,5

Squat
2x8x80
3x8x70

Tri-set/MegaSuperSet (shoulder-chest-triceps) (seated db press - Flies - DB french press)
8-8-8x12,5
10-10-10x12,5
12-12-12x12,5
14-14-14x12,5

Glute Ham raise
14
15
10

BOR
5x10x50

GVT bench comp grip 10-6 x 70 kg (sets of as many reps I can do, but no more than the first number, 1 min brake between sets, if I drop below the second number, no more sets.)
10
10
7
6
4

Wednesday Week 18
Reverse Green band bench, comp grip
4x4x120

Tri-set/MegaSuperSet (shoulder-chest-triceps) (seated db press - Flies - DB french press)
14-14-14x15
12-12x17,5 - 7x15
12-12x15 - 12x12,5
10-10x15 - 10x12,5

Deadlift
5x8x90

Pullthrough
3x8x60

Pull to chest, narrow, underhand
8x60
4x8x65

GVT Inc DB bench 10-6 37,5 kg
5 reps = fail, 30 instead, fail too, 3x25kg = even more fail...

Friday week 18
Medium grip 3 board bench
4x5x97,5

Tri-set
3x10-10-10x15
10-10-10x12,5

Squat
5x8x70

GHR
13
10
7

T-bar Rows
6x45
4x6x55

Bench comp grip GVT 8-5 80 kg
8
8
6
5
4

Sunday Week 18

Horizontal Back: CG seated cable
8x50 55
3x8x60

Biceps - Triceps superset
Hammercurl
5x12x15
French EZ bar press
5x12x30

Shoulder - Triceps SS
DB side raises
5x12x10
Cable pushdown
5x12x20

Back Vertical: Reverse band pullups, green band
3x8
2x7

Monday week 19
Close Grip bench
5x4x95

Tri-set/MegaSuperSet (shoulder-chest-triceps) (Bent over side raises - Flies - french EZ press)
4x12x9-15-30

Squat
5x8x70

Glute Ham raise
8
7
6

DB Rows
5x10x37,5

GVT bench comp grip 10-6 x 70 kg
10
10
9
6
6
6
5

Wednesday Week 18
Reverse Green band bench, comp grip
5x4x122,5

Tri-set/MegaSuperSet (shoulder-chest-triceps) (Bent over side raises - Flies - DB french press)
4x12x9-17,5-15

Deadlift
5x8x100

Pullthrough
3x8x70

Chest supported Rows
8x20
4x8x30

GVT Inc DB bench 10-6 25 kg
10
10
10
10
10
10
7
9
7
6
6
6

Too light today, about 30 kg dbs next time.

Jebus your program is complicated.

IDK if you've posted it(too lazy to check whole thread), but what's your PR for bench shirted and raw?

120 kg raw, 175 kg shirted in meet, 205 kg shirt in training, 230 kg shirted from a 3 board.

Do you compete in powerlifting?

Thats a huge carry over with the shirt cookie, when was the last time you tested your raw bench 1RM?

2 weeks ago for this program, my maxes for the program was monday
115 close grip bench
14x32,5 db inc bench

Friday
117,5 comp grip bench
122,5 med grip bench 3 board

The difference of 2,5 kg in CG bench and comp bench is ridicoulous btw, though I surely felt better monday.

Friday week 18
Medium grip 3 board bench
5x5x100

Tri-set/MegaSuperSet (shoulder-chest-triceps) (side raises - Flies - DB french press)
3x12x9-17,5-15
12x9-11x17,5-7x15

Squat
8x75
8x75
8x75
8x75
8x75

GHR
8
8
7

Pull to chest, close grip, parallel
6x75
6x75
6x75
6x75
6x75

Bench comp grip GVT 8-5 80 kg
8
8
8
5
5
4

Nah. I was just wondering how much extra you lift when shirted. I know almost nothing about powerlifting. Plus, it was just natural curiousity to see if you bench more than me obv