Squat
5x6x112,5 kg

Dumbell incline bench 6x6x35 kg

Back 3x8 + 3x8

Deadlift
5x6x140 kg

sunday wo today, same as always + tried a 1 RM in the press. Got 1x75 kg.... Was pretty tired from yesterdays WO.

Bench
2x10x92,5 kg
3x2x112,5
6x10x92,5

chest, triceps, shoulder, light pump.

BOR 5x6x60

Squat
5x4x90

CG paused bench
4x4x100

Some random food:

Squat 5x4x120

DB inc bench
6x6x40 kg

Back vertical, back horizontal, both 3x8

Deadlift
5x8x130

Ive been doing a lot of rep PRs in the bench lately, btw.

bench
4x2x130 kg
1x130

chest, triceps, shoulder pump

Chest supp rows
3x12x30

DL
5x4x115

CG paused bench
4x4x100

cookie's powerlifting and golf and food porn log

Bench
8x100 kg
8x100 kg
1x120 kg
1x120 kg
1x120 kg
8x100 kg
8x100 kg
8x100 kg
8x100 kg
8x100 kg
8x100 kg

3x15x(chest, triceps, shoulders)pump

chins 6,6,6,6,4

Squat 5x5x85 kg

CG paused bench
4x4x100 kg

Missed wednesday WO.

Friday
bench
5x1x135 kg (135 is my all time PR)

chest, triceps, shoulder

back 3x12

DL 5x3x122,5

CG paused bench
4x4x100

Time to update the log a little, last meet Regionals bench press

Videos:
190 good 2-1
http://aak.powerliftingdb.com/?f=JM%...190.flv&s=alfa

200 good 3-0
http://aak.powerliftingdb.com/?f=JM%...200.flv&s=alfa

207,5, judged no lift 2-1
http://aak.powerliftingdb.com/?f=JM%...7,5.flv&s=alfa

After that I had 3 weeks where I was told to bench high on the chest, high volume, and finish WO with explosive pushups. I did Smolov jr with a low max + a lot of back work, smolov BOR (lol) + either squat or dead every wo. Prob a bit too much work.
Also I started playing tabletennis twice a week.

Monday sep 13
Max raw bench
1x100
1x110
1x120
1x130
135miss
7x100
7x100
7x100
7x100
7x100
7x100
7x100

Short rest periods:

Flies
3x15x12,5

Pushdowns
3x15x20

Shoulder in cable cross
3x15x10

Chest supp rows
6x25
6x25
6x25
6x25
6x25

CG paused bench
4x100
4x100
3x100

Wednesday 15 sep
Bench
5x80
5x80
5x80
5x80
5x80
5x80
5x80

Short rest periods:

Flies
3x15x12,5

Pushdowns
3x15x20

Shoulder in cable cross
3x15x10

Pullups
3
3
3
3
3

Seated cable rows
5x10x50

Lying cable pulldown
5x10x35

Inc Push up to standing
3x5

Biceps

Friday 17 sep
Floorpress + chains (total chain weight 66 kg)
max
2x70+chains
1x80+chains
1x90+chains
100miss
7x7x45+chains

Short rest periods:

Flies
3x15x12,5

Pushdowns
3x15x20

chest supp rows
5x6x30

CG bench
4x4x100

Moday 20 sep
bench
9x100
9x100
9x100
9x100
9x100
9x100
9x100

Flies
2x10x15

Pushdowns
2x10x25

Kneeling pulldowns
10x50,55,60

Chest supp Rows
3x10x30

Bench CG paused
5x3x100

Wednesday 22 sep (strained a calf muscle playing football, thus the lag of squat and dl)
A lot of supersetting, nothing interesting.

Friday 24 sep
Floorpress + chains (total chain weight 66 kg)
6x62,5
2x82,5
6x62,5
6x62,5
6x62,5
6x62,5
6x62,5

Flies
2x10x17,5

Pushdowns
2x10x25

Kneeling pulldowns
3x10x70

Chest supp Rows
3x10x40

Bench semi CG no pause
5x100
5x100
5x100
5x100
5x100

Moday 27 sep
bench
7x105
7x105
7x105
7x105
9x100
9x100
9x100

Flies
2x10x20

Pushdowns
2x10x30

Kneeling pulldowns
10x75

Chest supp Rows
3x10x45

Bench CG paused
5x3x100

Wednesday 29 sep
A lot of supersetting, nothing interesting.

Sat 2 oct (gf finished education friday, so ate good food and drank friday. Was hungover)
Floorpress + chains (total chain weight 66 kg)
5x65
2x85
6x65
6x65
6x65
6x65
6x65

Flies
2x10x12,5

Pushdowns
2x10x25

Kneeling pulldowns
3x10x50

Chest supp Rows
3x10x40

Bench semi CG no pause
5x100
5x100
5x100
5x100
5x100

Moday 4 oct
bench
5x110
5x110
5x110
7x105
7x105
9x100
9x100

Flies
2x10x20

Pushdowns
2x10x30

Kneeling pulldowns
9x85
10x80
10x70

Chest supp Rows
3x10x40

Bench CG paused
3x100
3x100
3x100
3x100
3x100

Wednesday 6 oct
Squat
5x80
5x80
5x80
5x80
5x80

Inc Push up to stand
10
10
10

Rolling triceps db extensions
10x15
10x20
10x20

Pullups
6
6
6

DB rows
6x40
6x40

DL from knee
5x100
5x100
5x100
5x100
5x100

fri 8 oct
Floorpress + chains (total chain weight 66 kg)
4x67,5
2x87,5
4x67,5
4x67,5
4x67,5
4x67,5
4x67,5

Flies
2x10x22,5

Pushdowns
2x10x30

Kneeling pulldowns
10x70
10x70
10x70

China DB rows
10x32,5
10x32,5
10x32,5

Bench semi CG no pause
5x100
5x100
5x100
5x100
5x100

Moday 11 oct
bench
3x115
3x115
3x115
7x110
7x110
9x105
9x105

Flies
2x10x22,5

Pushdowns
2x10x30

Kneeling pulldowns
10x75
10x75
10x75

China DB Rows
10x35
10x35
10x35

Bench CG paused
3x100
3x100
3x100
3x100
3x100

Wednesday 13 oct
Squat
5x95
5x95
5x95
5x95
5x95

Inc Push up to stand
10
10
10

Rolling triceps db extensions
10x20
10x20
10x20

Pullups
6
6
6

China DB rows
6x47,5
6x47,5
6x47,5

DL from knee
5x120
5x120
5x120
5x120
5x120

fri 15 oct
Floorpress + chains (total chain weight 66 kg)
3x70
2x90
3x70
3x70
3x70
3x70
3x70

Flies
2x10x22,5

Pushdowns
2x10x30

Kneeling pulldowns
10x80
10x80
10x80

China DB rows
10x37,5
10x37,5
10x37,5

Bench semi CG no pause
5x100
5x100
5x100
5x100
5x100

Next meet is nationals 4. december. Ive gained a little weight, Im at 98 kg atm. Ill probably need to bench about 220 to take a medal. Gold will probably be in the 240 to 250 range.

have you trained consistently since april when you benched 4x4x120?

I did strain a muscle in the left side of my neck in may. Which has annoyed med, but have been going to the gym consistently.

I think the 4x4x120 leaded up to 5x1x135 some weeks later, then neck strain from to heavy shirt bench to board.

Also Ive been jumping around to much in BW.

Moday 18 oct
bench
1x120
1x120
1x120
3x115
3x115
5x110
5x110

Flies
2x10x22,5

Pushdowns
2x10x35

Kneeling pulldowns
10x85
10x85
10x85

China DB Rows
10x40
10x40
10x40

Bench CG paused
3x100
3x100
3x100
3x100
3x100

Wednesday 20 oct
Squat
5x105
5x105
5x105
5x105
5x105

Inc Push up to stand
10
10
10

Rolling triceps db extensions
10x22,5
10x22,5
10x22,5

Pullups
6
6
6

China DB rows
6x55
6x55
6x55
We apperently dont have 52,5 kg dumbells

DL from knee
5x130
5x130
5x130
5x130
5x130

best log ever for food porn, if i'm ever hungry I just browse this thread.

Thanks.

Food porn has been moved to this thread for now.

http://forumserver.twoplustwo.com/63...4/index59.html

Table tennis monday and thursday this week, about 2.5 hours each time.

fri 22 oct
Floorpress + chains (total chain weight 66 kg)
Max attempt
95+chains PR with 5 kg
100miss
2x72,5+chains
2x72,5+chains
2x72,5+chains
2x72,5+chains
2x72,5+chains
2x72,5+chains

Flies
2x10x22,5

Pushdowns
2x10x35

Kneeling pulldowns
10x90
9x80
pullusp 6

China DB rows
10x42,5
10x42,5
10x42,5

Bench semi CG no pause
5x100
5x100
5x100
5x100
5x100

Monday 25 oct
Shirted bench to airboard, 44 super katana
3x145
3x145
3x145
3x145
3x145
3x145
3x145

Inc Flies
2x15x12,5

Dips
8
8

Pullups
10
7
7

China rows
10x47,5
10x47,5
10x47,5

Close grip paused bench
5x3x90

ROM was pretty short in shirted bench.

2.5 hours of tabletennis yesterday
1.5 hours today