Training for 140-180-230

[Toni Kallio]

I trained on and off for years before I found SS last spring. Been doing SS since about May and am trying to decide what my next step should be. I've already re-setted my squat last week and going to re-set the becnh and press from now on.

At the moment I'm studying the benefits of 5x5 by Starr and 5-3-1 by Wendler. Please feel free to give your insight on these excellent programs or if you have some other program that could fit my situation that I could use.

After one more basic strength cycle I'm probably going to do a hypertrophy cycle (because I'm vain) before incorporating the olympic lifts in the program.

I'm 37 years, 180cm, BW is 90-92kg depending on the day.

PR:s (squat&deadlift with belt)
Power clean 90kg
Bench 110kg
Squat 155kg
Deadlift 180kg

Longtime goals
Press 90kg (BW)
Snatch 90kg (BW)
Clean & Jerk 120kg
Bench 135kg (1,5xBW)
Squat 180kg (2xBW)
Deadlift 230kg (2,5xBW)

So if my bw changes I'll probalby have to alter my goals as well. Hopefully I'm able to continue getting stronger without gaining much more BW.

Until I have decided on what program to do next I'm continuing with the advanced novice program like this:

Monday
Squat
Press/Bench
Pull-ups

Wednesday
Front squat
Press/Bench
Deadlift/Power clean

Friday
Squat
Press/Bench
Chin-ups

[Toni Kallio]

Nice monday, day off from work and the possibility to train without having to rush it.

Warm-up with a 10kg plate, different mobility movements and sit-ups 5kgx38 (elbows to knees).

Squat
20x5x3
50x5
80x3
100x2
127,5x5x3

Re-set the squat two weeks ago from 132,5 to 120. 127,5 felt ok today, good form on every rep.

Bench press
20x5x2
40x5
50x3
65x2
85x5x3

Re-set the bench today from 95kg where I stalled last wednesday with only five reps.

Back extensions
BWx10x5

Chins
10,6,2

I've always felt that chins/pull-ups are tough. Which makes me like them in a weird kind of way.

[Toni Kallio]

First day of front squats, haven't done them in abt three years so I'm going to be easy with them.

This went down today:

Warm-up with 10kg plate 5' and situps 5kgx40.

Front squat
20x5x3
40x5
50x3
60x3
80x3x5

80 felt like the right weight to start with, tough but doable.

Press
20x5x3
25x5
35x3
40x2
52,5x5x3

First presses after re-set, felt light. Short rests between sets.

Power clean
20x5x3
40x5
50x3
60x2
75x3x5

I've increased the PC with 5kg so far and kept it in linear progression. Today it felt pretty heavy, 2,5kg increase next time.

All in all a good training session with Rammstein on the speakers.

[Toni Kallio]

Warm-up with 10kg plate 5', 10x 50 cm box jumps and situps 5kgx41.

Squat
20x5x2
50x5
80x3
100x2
130x5x3

Felt really good, better posture, tighter feeling all over. Next time 132,5 my stalling point from a few weeks back.

Bench
20x5x2
40x5
50x3
70x2
87,5x5x3

Felt quite light. 90kg next time and then 1kg increases if 90 feels heavy.

Back extensions
BWx10x5

Chin-ups
6,3,2

Next training monday. Have a nice weekend.

[Toni Kallio]

Had to train first thing in the morning today.

Routine warm-up with 10kg plate 5', 10x 50 cm box jumps and situps 5kgx41.

Squat
20x5x3
50x5
85x3
105x2
132,5x5x3

Felt pretty heavy, mentally great to lift all reps and sets of my last stalling weight.

Press
20x5x2
30x5
35x3
45x2
55x5x3

This was heavy, only 1kg increase next time.

Didn't have time for back extensions and pull-ups, I'll do them tomorrow.

The rests were quite long this time, I suppose it's because I lifted in the morning before work. I wish I'll get used to it because it seems that I'm going to have to do it quite a lot from now on. Any tips on how to get the body turned on in the morning?

[Toni Kallio]

Didn't have time for a proper warm-up, but rode my bicycle to the gym.

Front squat
20x5x3
40x5
50x3
65x2
82,5x3x5

Still taking the front squats easy. Felt like I could have put on more weight.

Bench
20x5x2
45x5
60x3
80x2
90x5x3

Pretty light, used the belt for the first time in the bench, but only for the working sets. It actually felt pretty good.

Power clean (as warm up for the deadlift)
40x3x2
60x3

Deadlift
110x3
140x2
170x5

Really happy with the 170x5, it was heavy and made my day!

[Toni Kallio]

Squat
20x5x3
50x5
85x3
105x2
135x5

Too heavy to do all three sets, didn't have a power rack with safety bars or a spotter.

Press
20x5x2
30x5
35x3
45x2
56x5x3

Felt ok. Busy times at home so no back extensions or pull-ups.

[Toni Kallio]

Allright, after some excellent consulting I've got a new program and I'm going to start it on monday. Goals are still the same as before. Re-setting everything but the power clean and deadlift which are making good progress.

New routine
Monday
Squat 2x5, 1xrepmax
Press 2x5, 1xrepmax +chins/Bench 2x5, 1xrepmax+back extension

Wednesday
Power Clean 5x3
Deadlift 1x5
Press 2x5, 1xrepmax+chins/Bench 2x5, 1xrepmax+back extension

Friday
Squat 2x5, 1xrepmax
Press 2x5, 1xrepmax+chins/Bench 2x5, 1xrepmax+back extension

Got a belt, have been using the ones at the gym until now.

[Toni Kallio]

Allright, this was my first training with the new routine.

Warm, lifting moves with 10kg plate for a couple of minutes. 40 situps with board (1xbwmax).

Squat
20x5x3
50x5
70x3
100x2
120x5x2
120x10

120 felt of course a bit light, which it's suppose to do. It was fun to do a repmax, something that I really haven't done before.

Bench
20x5x2
30x5
50x3
65x2
80x5x2
80x15

I was really surprised to get 15 on the repmax. Did the reps quite fast in the beginning up until abt the 10th, then they slowed down a little bit towards the last rep. Fun!

Back extensions
10kgx5x3

Going to ad a rep and a set for the next time.


I have a really good feeling about the new routine working back to the stalled weights. Going to a 2-2,5 kg on the squat, 1-1,5kg on the bench and press.

New belt felt good, although it's going to take some time to break it in.

[Toni Kallio]

No more squatting on wednesdays anymore, heavy pulling instead.

Warm-up: 5' with 10kg plate, situps with board bwx45

Powerclean
20x5x3
50x5
65x3
80x3x3

These were quite heavy, going for a more moderate jump for next PCs, maybe 1-1,5kg. Don't want to reset them yet.

Deadlift
110x5
140x2
175x5

Even more heavy than the PCs. Still, going to decide next wednesday if it's going to be 2,5kg jump or more depending on how I feel.

Press
20x5x2
30x5
40x3
50x5x3

Easy and light, short breaks. Edit: Shit, should have done the last set as a repmax.

Chins
10,4,2

Heavy as hell. As always. The heavy PCs and DLs clearly had an effect on the chins.

Session took 55 minutes. The new belt doesn't work that well on the deadlift yet. It's still too firm. Wonder how long it will take to break it in.

All in all a good session. The deadlifts, again, made my day. Last rep was the toughest so far ever.

[Toni Kallio]

No training on Friday. Home today, Sunday, from the maternity hospital were my boy was born at 3.55am on Friday!

Any suggestions on names?

Hopefully I'll get to the gym on tomorrow. We'll see.

[Toni Kallio]

Yep, got the fever. Damn flu. No training today. Hopefully tomorrow.

[Toni Kallio]

Still feverish. F$ck. No training. Eating lots of vitamin C, some vitamin D, multivitamins and glutamine. This is shit.

[Toni Kallio]

Feeling a bit better today. Tomorrow I will train no matter what.

[slowjoe]

Allright, after some excellent consulting I've got a new program and I'm going to start it on monday. Goals are still the same as before. Re-setting everything but the power clean and deadlift which are making good progress.

New routine
Monday
Squat 2x5, 1xrepmax
Press 2x5, 1xrepmax +chins/Bench 2x5, 1xrepmax+back extension

Wednesday
Power Clean 5x3
Deadlift 1x5
Press 2x5, 1xrepmax+chins/Bench 2x5, 1xrepmax+back extension

Friday
Squat 2x5, 1xrepmax
Press 2x5, 1xrepmax+chins/Bench 2x5, 1xrepmax+back extension

Got a belt, have been using the ones at the gym until now.

Congrats on the new addition to the family.

Where did you get the program? I would worry about 1RM attempts so frequently. You are likely to fry your nervous system like that IMO.

[JAM]

Looks like a Johnny Pain inspired routine. Mine worked(s) pretty good.

[Toni Kallio]

Thank you slowjoe.

Yes JAM, it's a Sheaffer program.

Unfortunately I can't yet give you any sufficient comments on it because I had to take a break before really doing any training.

I'll do it until I've re-setted a few times before I can say anything of value about the routine. The only thing that I can tell you is that the diet/nutrition part and also the program fits my situation perfectly (age, work, family, sleep, other hobbies and so forth).

And if I understood correctly it's been working pretty well at Johnny Pains gym.

[Toni Kallio]

Finally in the gym.

Warmed up with 5mins of rowing.

Squat
20x5x3
50x5
70x3
80x2
100x2
120x5x2, 120x11

The last squat was really heavy, short of breath for abt five minutes after. Love it!

Bench
20x5x2
50x5
65x2
80x5x2, 80x12

Seem to have lost some upper body strength during my flu. Last time I got 15 reps, but then again it may just be lost of the ability to recover because I'm not quite 100% yet.


No time for back extensions.

Great training and it took only 45 minutes.

[Toni Kallio]

Tuesday August 31st

Missed training on monday due to family obligations.

Squat
20x5x3
50x5x2
80x2
100x2
122,5x5x2
122,5x10

It's still fun to go all out on the last set. Makes you wanna try the 20 rep breathing squats some day.

Press
20x5x2
30x5
40x3
50x5x2
50x7

My upper body strength is far from what I want it to be.

Chins
10,6,4

Strict form and therefore one of my best chin sets with this weak upper body. Someday....

[Toni Kallio]

Had to train on consecutive days due to family obligations later this week. Did pretty well despite that, noticed it mostly in the deadlift.

Also, I re-setted the power clean and deadlift that have been on the limit for the last couple of times.

Power Clean
20x5x2
40x5
60x3
72,5x3x5

Pretty shitty technique.

Deadlift
110x3
130x2
157,5x7 (repmax)

Heavy reps nr.6 and 7, yesterdays squatting was still in the legs.

Bench
20x5x2
50x4
65x2
82,5x5x2
82,5x11

Hopefully getting stronger in my upper body. I notice I do the first two sets pretty slow compared to the last repmax set.


No time for back extensions. Good training, I enjoy this routine!

[Toni Kallio]

Warmed up with 4 minutes of rowing and 40 situps on a board. Had the opportunity to train at my old gym. Olympic lifting inspired old time place. Love the place, it somehow makes you train better. The only thing missing is a power rack. No safety available for squatting unless there are spotters around. And the smallest plates are 1,25kg. I should maybe by some smaller plates.

Squat
20x5x2
50x5
80x3
100x2
125x5x2
125x10

That's my PR 10RM, but I haven't really done them before.

Press
20x5x2
30x5
40x3
50x5x2
50x9

The lack of small plates got me doing the same weight as last time. Two more reps on the last all out set. Progress.

Chins
5kgx6

Absolutely one of my best training sessions. The old gym rules.

[Toni Kallio]

Warmed up with four minutes of rowing.

Squat
20x5x3
50x5
80x3
100x2
127,5x5x2
127,5x8

Felt pretty easy, had problems with my technique on the last set and decided to rack it. Kept getting the weight on my toes.

Bench
20x5x2
50x5
65x3
82,5x5x2
82,5x12

Lack of small plates got me doing the same weight as last time. Tried to make some progress on the last set. One rep more, I guess that's progress. I definitely need to get a stronger upper body.

Back extensions
10x5x3

Haven't done these for a while so I decide to go for the same sets and reps as last time.


Trained at the old gym again and I'm trying to do it as often as I can from now. It's definitely a boost for my lifts.

[Toni Kallio]

Went to the gym closest to home, didn't have enough time to drive to my old place although it's only a half an hour away. That's what having small kids can do. This gym is also ok, so it's not that bad.

Warmed up with five minutes of rowing (abt 1000 meters) on the C2-rower.

Power clean
20x5x2 (from hang)
40x5 (from hang)
60x2
75x3x5

Pretty solid, only a couple of bad reps.

Deadlift
110x5
130x2
160x8

These felt easier than the seven reps with 157,5 a week ago.

Press
20x5x2
30x5
40x3
52,5x5x2
52,5x10

Really happy about the ten reps. Have struggled with my upper body strength. I still haven't found any small plates, would like to have two 0,5kg. So, I don't know yet if I'm going to jump with 2,5kg or just try to get some more reps on the last set with 52,5, which seemed to work.

Chins
10,3,-

Out of gas, that's what waking up a couple of times during the night, every night, will do to you. And possibly the routine with the maxreps.

Training took 55 minutes with warm-up. Which probably also had something to do with the chins. As long as the major lifts are progressing I don't really mind. Haven't got the time to rest enough.

[Toni Kallio]

Warmed up with 5 minutes of rowing, about 1000 meters. I'm closing in on the weight that i resetted from on the squat, so it was interesting to see how many reps I would get on the last set.

Squat
20x5x3
50x5
80x3
100x2
130x5 Video: http://www.youtube.com/watch?v=pRlpAGNv4VA
130x5 Video: http://www.youtube.com/watch?v=O7lWX731ZsE
130x7 Video: http://www.youtube.com/watch?v=MEvGIrT9nao

You can see for yourselves how these went. I took it on video for the first time and my concentration wasn't as good as usual. In the last set I got disturbed by two ladies walking in to the room and racked it. Really bad focus. I felt like I probably had two more squats in me. I don't know if it's age (I'm 37) but my second work set feels better almost every time. It somehow feels like my body is more ready to work after the first set.

Bench
20x5x3
50x5
70x3
85x5x2
85x11

These felt easy, got into a good rhythm on the last set and squeezed eleven reps. Deep breath-two reps-deep breath-two reps..except for the last on obviously.

Back extensions
10x5x5

Really good ones.

This is the gym closest to my home. There are two rooms, one with machines and a couple of benches, and the other one were I train. Today I went to the other room to do the back extensions and to my great surprise found a lot of small plates: 0,25kgs and 0,5kgs! I wonder what why they are in that room though, maybe for the benching. Doesn't really matter.

[TartanEagle]

I don't know if it's age (I'm 37) but my second work set feels better almost every time. It somehow feels like my body is more ready to work after the first set.

Must be your age. I'm also 37 and feel the same way.

[Toni Kallio]

Must be your age. I'm also 37 and feel the same way.

I suppose our warm up sets will soon take 30 minutes. Nice.

[Toni Kallio]

What a terrible week. We're getting a new kitchen, took away the old kitchen Sunday-Monday. Carried the new one in Tuesday (eight times up down seven flights of stairs plus the stuff that fit in the elevator). The guy that we hired to put the new kitchen together wasn't able to come and start working on Wednesday as planned. He'll start next fuckin Wednesday. So we'll have to do without a kitchen for about two weeks. Easy with small kids and no kitchen.

Anyways, wasn't able to get to the gym before today. It's been testing on the nerves not to be able to train properly.

Squat
20x5x3
60x5
90x4
110x2
132,5x5x2
132,5x7

The unwanted "tapering" (no training in the beginning of the week) made these feel light. I'm back at my stalling weight of 135kg next time. This also means that I'm back to 3x5's with the squat.

Press
20x5x2
40x4
53,5x5x2
53,5x9

1kg jump and a really solid set of presses. Felt good.

Didn't have time for weighted chins and I'll try to squeeze them in tomorrow. Next training session will probably be on Saturday and then I'm hopefully back on mon-wed-fri schedule.

A man should not be kept from training for too long a time.

[Toni Kallio]

Squat
20x5x3
60x5
90x4
110x2
135x5x3

Felt good, PR on 3x5. No repmaxes on the last set anymore. Let's see how far I can go.

Bench
20x5x2
50x5
70x2
86x5x2
86x15

Really surprised I got that many on the last set. Happy!

I'm pretty busy at the moment so I have train when I can. No kitchen yet. It sucks. But there's the World Champs in Weightlifting on the tv and that's nice. At the moment the mens 69kg is on and the iron is heavy in the snatch. Nobody seems to get 145kg.

[Toni Kallio]

Friday September 24th

Power clean
20x5x3
40x5
60x4
77,5x3x5

Strong and quick, never mind the technique.

Deadlift

110x5
140x3
162,5x5

No belt for the deadlift for a long time. Makes you appreciate it more.

[Toni Kallio]

Squat
20x5x3
60x5
90x4
137,5x5x3

No problems, solid squatting in a bit of a hurry.

Press
20x5x2
30x5
40x3
45x2
55x5x2
55x9

Felt good to get nine reps on the last set. Next time my reset weight of 56kg.

[Toni Kallio]

Power Clean
20x5x3
40x5
60x2
80x3x5

The cleans are advancing nicely. No problems, felt light. Good technique.

Deadlift
110x5
140x2
165x5

Heavy, really heavy. Deadlifting has become very challenging.

Bench
20x5x2
50x5
70x3
87,5x5x2
87,5x10

I felt that I maybe had one more in me, racked it for safety.

[Toni Kallio]

I decided to take part in a powerlifting meet held November 6th. In order to be as strong as possible in five weeks I got a new program from a competitive powerlifter. So, to get a picture how my lifts look my new "coach" and I trained at his gym today. Heavy weights, strong people. Good place to train.

Squat
20x5x3
60x5
90x4
100x4
110x2
120x1
130x3
140x1

Easy and light, my quad hurt a bit at 120 though and didn't want to make it worse. Stopped at 140 although it felt really light. Hope that it isn't a bad injury (which it doesn't feel like).

Bench
20x5x2
50x5
70x3
90x1
100x3
105x2
110x2
115x1
100x1

Wide grip for the first time. Felt different from before, 115 is my PR, but due to the wider grip I don't think you can compare. The last 100 was a "competition" lift with one of the guys calling out the commands and the pause at the bottom. The bench will definitely be a challenge at the meet.

Will start on my new program tomorrow. The moment I payed my entrance fee for the meet there seems to be no space for any other thoughts in my mind but November 6th, lifting and getting stronger!

[Toni Kallio]

Bench
20x5x3
60x6x2
70x6x2
77,5x6x2
85x6x3

Volume, volume. Can't remember when I've benched this much in one session. Wider grip was felt in the shoulders, although the volume had obviously to do with that also.

Narrow bench
60x5xx2
70x5x3

Hadn't done the narrow grip for a long time. Small issue with the technique at first.

Wednesday will be squatting day.

[Toni Kallio]

Squat
20x5x3
60x5
80x5
100x5x2
120x5x2
130x4x2
140x3x2

130kg felt heavy, 140 lighter. Go figure. Still felt something in my left quad, but trained through it.

[HardGraft]

The moment I payed my entrance fee for the meet there seems to be no space for any other thoughts in my mind but November 6th, lifting and getting stronger!

This is very true, I think Rip has touched on this recently in one of his seminar videos he has posted up. I personally seem to be a lot more focussed and driven.

[Toni Kallio]

Bench
20x5x3
60x5x2
70x5x2
80x4x2
87,5x3x2
95x3x3

Not entirely happy with my technique. Too many thoughts going around in my head. Need to focus better.

Deadlift
60x5
100x5x2
130x4x2
150x4x3

No problems here.

[Toni Kallio]

Bench
20x10
20x5x3
60x5x2
70x5x2
80x5x2
90x5x3

Narrow bench
60x8x2
70x8x2

Lots of things going on in my life now so my training is really economical. No time for assistance work, everything I do is targeted for the meet in November. Really good session today, I'm glad that I'm progressing as planned so far. Every lift in the program has been made.

[HardGraft]

How narrow do you go when you are doing close grip bench presses?

[Toni Kallio]

How narrow do you go when you are doing close grip bench presses?

I use a grip that allows my elbows to just brush my sides in the bottom position.

[Toni Kallio]

Squat
20x10
20x5x3
60x5
80x5

100x5x2
120x5x2
130x5x2
140x4x2

Felt heavy to train earlier in the morning that I'm normally used, in the gym between 7am-8am.

[Toni Kallio]

Bench
20x10
20x5x3
60x5x2
70x5x2
80x4x2
90x4x2
100x3x2

Mentally great to lift reps with 100kg. Which of course wouldn't be the case with 220 pounds, I suppose. Funny what happens between your ears.

Deadlift
60x5
100x5x2
130x5x2
150x5x2

Deadlifting feels heavier than before. Need to eat better.

[Toni Kallio]

Bench
20x10
20x5x3
65x8x2
75x8x2
85x8x2

Maybe a bit too light, should have put on some more weight.

Narrow bench
60x6x2
70x6x2

The last reps felt heavy.

Fast and furious training, took me 30 minutes in and out of the gym.

[Toni Kallio]

Squat
20x10
20x5x3
60x5
80x5
100x5x2
120x5x2
130x4x3
140x3x2
150x2x2 (PR)

Nothing like PRs to keep you motivated. Good, solid technique on all lifts.

[Toni Kallio]

Bench
20x2
20x5x3
60x5x2
80x5x2
90x4x2
100x2x2
110x1x2

Should have been 60x5x2, 70x5x2, 80x4x2, 90x3x2, 100x2x2, 110x1x2 but I was in a hurry and put on the wrong plates. Made a few adjustments after that.

Deadlift
60x5
100x5x2
120x4x2
135x3x2
150x2x2
170x1

170 felt light, a lot better feeling than on Saturday. Five sessions left before the meet!

[Toni Kallio]

Bench
20x10
20x5x3
60x6x2
70x6x2
80x6x2
90x6x2

Felt light, as I suppose it should. Everything went fine.

Narrow bench
70x5x2
80x5x3

My elbows were not in the correct position. The wights felt light.

[Toni Kallio]

Squat
20x5x3
60x5x2
80x5
100x5x2
120x5x2
135x4x2
145x3x2

Had to train in a hurry and didn't feel comfortable with my technique. Didn't feel heavy though.

[Toni Kallio]

Bench
20x10
20x5x2
70x5x2
80x5x2
90x4x2
95x3x3

Power Clean
20x5
40x5
60x2

Deadlift
100x5x2
120x4x2
140x3x2

[Toni Kallio]

Bench
20x10
20x5x2
70x5x2
80x4x2
85x4x2

Narrow bench
60x5

Tapering week before the meet on Saturday. Light stuff.

[Toni Kallio]

Squat
20x10
20x5x2
60x5
90x5x2
110x3x2

So very very light. Last training before meet on Saturday. Eat, sleep, get stronger.

[Toni Kallio]

Meet

During the warm up for the squat it felt that this could be a good day. The warm up weights felt light.

Squat
My plan was to open with 140 which I knew that I would get up no problem. Follow that with 155 and finish of with a PR of 170.

140 went up easy and quick alright. A little bit too quick, I was too high. This made me change my plans so I took 150 in the second. Went down a bit too fast but I had no problems getting up from the hole. For the last squat I chose 165 instead of 170 and it was my best squat of the day.

Bench
100-107,5-115 was the plan. 100 went just fine. 107,5 got three red lights: forgot the "rack" command. 110 went up without problems, but I forgot the "press" command. Too quick, the strength was there but, but.. Not having somebody to help you in a meet can be a bit difficult (I don't count my 6 year old girl and 5 year old boy..on the contrary).

Dealift
155-170-190. All solid and no problems at all. Could have probably lifted 200. At least it felt like it.

Nice experience, next time with some help from an adult as a "coach" it will be better. And yes, I was RAW with belt.

[Toni Kallio]

Just maintaining my strength levels this week and recovering.

Squat
20x10
20x5x2
70x5
100x5x2
120x5x2
130x5x3

Didn't sleep well last night and it was felt in the last set. Bad technique, not tight at all.

I'll do some benching and deads on Friday and getting back on track next week.

[Toni Kallio]

Deadlift
20x10
60x5
100x5x2
120x5x2
140x5x3

Felt a bit heavy due to a really quick warm up.

Bench
20x10
70x5x2
80x5x2
90x4x2
95x3x3

Really easy, next week I'll be back in business for real. I'm going to prepare for a powerlifting meet in January.

Also, I'm going to ad some conditioning because I feel I need it during the colder winter months. Interesting to see how that affects progress.

[Toni Kallio]

Starting my preparations for the meet in January with babysteps. Life is busy at the moment and I want to make sure that I recover properly in order to get stronger.

Bench
20x10
20x5x2
60x6x2
70x6x2
80x6x2
90x6x2

Easy, fast, felt good. No belt, no straps.

Close grip bench
70x5x2
80x5x3

Last work set a bit heavy.

Dips
BWx10

Trying to work these back in the program as well as chins one step at a time.

[Toni Kallio]

Squat
20x5x3
60x5x2
80x5
100x5x2
120x5x2
135x4x2
145x4x1

Was supposed to lift two sets with 145. Trained in the morning and my recovery time between the sets went on for ages today. Would've probably taken up to ten minutes before I could have lifted the last 145x4 so I left it and went to work instead.

[Toni Kallio]

Bench
20x10
20x5x2
70x5x2
80x4x2
90x4x2
100x4x1 http://www.youtube.com/user/FinnToni73?feature=mhum

Deadlift
100x5x2
130x5x2
150x5x2

All lifts solid and good.

[Toni Kallio]

Bench
20x10
20x5x2
60x5x2
70x5x2
80x5x2
90x5x3

Narrow bench
70x8x2
80x8x1, 80x6x1

Was supposed to to 80x8x2 but just couldn't lift more than six reps in the second set.

[Toni Kallio]

Squat
20x10x2
20x5x2
70x5x2
100x5x2
120x5x2
135x3x2
150x3x3

Here's the first set@150:

http://www.youtube.com/user/FinnToni73?feature=mhum#p/a/u/0/SKaHajT3A0s

[eltonno]

Good job on the meet!

It looks like you have exactly the same numbers in your head as I do: 140-180-230. I've still got a lot of work to do, my goal is to reach those number's by June.

Keep up the good work.

Ps: Nice to see another Finn posting on this site, I assume you also got tired of the pakkotoisto.com crap? :D

[Toni Kallio]

Good job on the meet!

It looks like you have exactly the same numbers in your head as I do: 140-180-230. I've still got a lot of work to do, my goal is to reach those number's by June.

Keep up the good work.

Ps: Nice to see another Finn posting on this site, I assume you also got tired of the pakkotoisto.com crap? :D

Thanks man. Just take it easy and don't hurry with your progress, it will come if you train consistenly.

BTW, what's your weight?

Yep, I just cannot stand out reading pakkis. nice to have you here too!

[Toni Kallio]

Bench
20x10x2
20x5x2
70x5x2
80x5x2
90x4x2
100x3x3

Deadlift
100x5x2
120x5x2
140x5x3

Easy, felt good and lifted without a belt.

[eltonno]

My BW is 105kg currently, but I'm 191cm. Started training as a 70kg/191cm twig with a 65kg 1Rep max. squat.

Yeah, I'm not really in a hurry since I'm only 19yo. Patience+Persistence=Progress

[Toni Kallio]

My BW is 105kg currently, but I'm 191cm. Started training as a 70kg/191cm twig with a 65kg 1Rep max. squat.

Yeah, I'm not really in a hurry since I'm only 19yo. Patience+Persistence=Progress

Nice gains. Keep up the good work.

[Toni Kallio]

Bench
20x10x2
20x5x2
65x8x2
75x8x2
85x8x2

Only the last few reps felt like I was lifting something. Otherwise, very light.

Narrow bench
60x6x2
70x6x2

Nice and easy.

Quick session due to work issues, trained today because of a tight schedule on Monday.

[Toni Kallio]

Squat
20x10
20x5x2
70x5
100x5x2
120x5x2
135x5x2
150x4x2

135 felt heavy, 150kg better. Probably a better attitude helped there. Going to video some deadlifts and bench tomorrow. Has been a busy week and therefore my schedule is different.

[Toni Kallio]

Bench
20x10x2
20x5x2
70x5x2
80x5x2
90x4x2
100x3x2
110x2

Feeling strong on the bench, the start is sometimes slow but I have the strength to lift it anyway. At least at these weights.

Deadlift
100x5x2
120x5x2
140x5x2
160x5x2

It's beginning to look like the deadlift is my strongest lift. Quite a lot of volume today and it didn't feel too heavy at all.

I have the 110x2 bench on video, I'll try and put it out soon.

[Toni Kallio]

Bench
20x10x2
20x5x2
65x5x2
75x5x2
85x5x2
95x5x2
100x5

Every lift felt light, so I put on 100 for the last set instead of 95. Felt good ans solid.

Dips
BWx15x3

Back extensions
BWx20,10,15

[Toni Kallio]

Squat
20x10
20x5x2
60x5
100x5x2
120x5x2
145x4x1
150x3x1
165x3x1
145x5X1

165X3 is PR and it went up nicely, decided with my coach to get in some volume after that with a five on 145.

Good training in a gym that's full of strong powerlifters.

[Toni Kallio]

Bench
20x10x2
20x5x2
75x5x2
85x5x2
95x4x2
105x3x2
110x3 PR

Deadlift
100x5x2
120x5x2
140x3x2
160x3x2
180x3 PR

[Toni Kallio]

Bench
20x10x2
20x5x2
60x5x2
70x6x2
80x6x2
90x6x2

Narrow bench
70x5x2
80x5x3

[Toni Kallio]

Squat
20x10x2
40x5x2
60x5
100x5x2
120x4x2
140x3x2
150x3x3

Unusually hard to squat today, the weights seemed to crush me. Very tough training, I'm glad I made all my lifts.

[Toni Kallio]

Had a fever Friday to Monday. Felt ok today and I just had to train. My meet is just about a week away at December 29th.

Bench
20x10
60x5x2
70x5x2
80x5x2
90x5x2
100x5x2

Felt solid, no signs of my fever.

Narrow bench
60x6x2
70x6x2
80x6x2

Felt I could've had some more energy during the last reps. Even had to lift my ass of the bench on the last rep.

Deadlift
100x5x2
120x4x2
140x4x2
160x4x2

Good lifts, all of them. Feel confident about the meet next week.

[Toni Kallio]

Yep, feverish after training on Tuesday and all through Christmas also. Going to lift some light bench today, meet on Wednesday. A bit puzzled about my starting weights, haven't got experience about being sick before a powerlifting meet. No clue how it will affect my strength- should be totally recovered though..

[Toni Kallio]

Felt unsure about the meet due being sick for a week and a half. Felt pretty good though today and decided to go with the starting weights as planned.

BW: 94,5kg

Squat
165kg, one red flag, two whites. Solid start,redflag because of being a bit high.
175kg, three white flags, better depth, good squat
180kg, three white flags, best squat of the day and really deep

All in all satisfied. PR's and 180 was my long term goal. Problem is I weigh 4,5kg more 2xBW would've been 190. However, it felt good to get it.

Bench
105kg, three white flags, no problems, good lift
112,5kg, three whites, really satisfied with the lift
120kg, three reds, no chance at all. got it a few centimeters of my chest

PR so have to satisfied. In hindsight I should've tried 115 or 117,5 in the last.

Deadlift
180kg, three white flags, no problems, good lift
195kg, three whites, again a solid lift
207,5kg, three whites, really good one

PR's here also, could've probably made at least 210. I calculated before the deadlift that I had to make 207,5 in order to get the 500kg total that was my goal.

My total was 45kg better than in my first meet on November 6th. Evidence of a program that works and suits me. Now it's time to loose weight to the new under 93kg class. (It will be fun, have eaten quite a lot lately and I'm not happy about the guy in the mirror.)

[hbriem]

Congratulations, looks like an excellent meet with PRs all around and 8/9.

[Toni Kallio]

Congratulations, looks like an excellent meet with PRs all around and 8/9.

Thanks. I'm really satisfied with the total, next 550 and then 600.

[Toni Kallio]

Here's a video of the meet:

http://www.youtube.com/watch?v=HSuZRPcxa9g

Enjoy.

[Toni Kallio]

Bench
20x10
20x5x3
70x5x2
80x5x2
90x5x2
100x5x2

Trying to get more arch, tight back and firm grip. Plus get some more legs in the lift. It will take a couple of weeks to get used to the better position.

Good morning
20x10x5

Getting my back stronger.

This week will be recovery from the meet. Just keeping my strength. I only have Monday-Wednesday to train as we're getting out of town for the weekend.

[Toni Kallio]

Squat
20x10
20x5x2
70x5
100x5x2
120x4x2
135x3x2
145x3x2

The last sets were heavy. Had my younger daughter with me, she behaved.

[Toni Kallio]

Deadlift
20x5x2
70x5x2
100x5x2
120x5x2
140x5x2

Out of energy after lifting for the third consecutive day. Anyways, going to be out of town for the rest of the week and begin training again on Monday.

[Toni Kallio]

Bench
20x10x2
70x5x2
80x5x2
90x4x2
100x3x2
105x3x3

Narrow bench
70x6x2
80x6x2
85x5

We didn't get back from a our weekend trip until late Monday so I trained today. A bit rusty, trying to get into the right position with more arch. Was supposed to do six reps in the last set with the narrow grip couldn't make it. Feels good to train again.

I haven't decided when my next meet will be so I'm doing some basic strength training for the next six weeks, at least. Someday it would be nice to have time to do some assistance work also.

[Toni Kallio]

Bench
20x10
20x5x2
60x5x2
80x5
90x5
95x5
100x5

Bad week last week, lots of work and family matters. Just began a new program for the next six weeks. Still haven't decided when my next meet will be.

[Toni Kallio]

Bench
20x10x2
60x5x2

75x8x2
85x5x2
95x8x2

Narrow bench
70x5x2
80x5x2
85x5

Was supposed to do two sets with 85 but didn't have time to recover. Sneaked from work to train. Despite this it was enjoyable to train.

[Toni Kallio]

Squat
20x10x2
70x5
100x5x2
120x5x2
135x3x2
150x3

These are indeed tough times, dark and cold outside. Really difficult to get the right mindset for training, I have to struggle to get things done in the gym and it sucks.

Was supposed to lift two sets at 150 but the first set was unstable and didn't have spotters or a rack with safety pins to squat in so I left it at that.

[Toni Kallio]

Bench
20x10x2
70x5
70x5x2
80x4x2
90x3x2
100x3x2
107,5x3x2

Still pretty tired, despite this I managed to train pretty well today. In the last rep my butt came of the bench a bit.

[Toni Kallio]

Been feeling tired lately so I decided to up my vitamins- usually I've taken one multivitamin a day plus some extra vitamin d. I upped these and bought some vitamin c and e. Hopefully this affects my energy levels.

[Toni Kallio]

Deadlift

40x5x2
70x5
100x5x2
120x5x2
140x5x2
160x5x2

Awesome training, all lifts solid with good technique. Feeling a bit more energetic.

[Toni Kallio]

Bench
75x6x2
85x6x2
95x6x2

Narrow bench
70x8x2

Fast training. Didn't have time for 80x8x2. Otherwise ok.

[Toni Kallio]

Squat

20x10x2
70x5
90x5
100x5
100x6
120x6x2
130x6x2

Things are busy at work with a new boss. There isn't much time to train and it sucks to have to rush through your lifting. Phone rang and I had to go back to work instead of squatting 140x6x2. Not good.

[Toni Kallio]

Bench
20x10x2
2x5x75
5x85
4x85
2x3x95
3x3x105

Good form, good lifts, felt light.


Deadlift
2x6x100
2x6x120
2x6x140
2x6x160

I like deadlifts, love them.

At last a some good training! A good night of sleep was all that I needed. Damn I feel good for the weekend!

[Toni Kallio]

Bench
20x10x2
70x5x2
80x2x5
90x5x2
100x5x2
105x5

Had to take in some more air before the last rep on 105 and lost some tightness, very heavy lift after that but it went up.

Narrow bench
70x6x2
80x6x2
85x6x2

Fast lifting, short recovery.

[Toni Kallio]

Squat
20x10x2
70x5
100x5x2
120x5x2
130x5x2
135x5x2

At last I managed to do all the lifts on the squat. Missed the lasts sets in a couple of my last squat sessions. Of course the weights weren't that heavy but I don't care about that right now.

[Toni Kallio]

Bench
20x10x2
40x10
70x5x2
80x4x2
90x4x2
100x4x2

Solid.

Deadlift
100x5x2
130x5x2
150x5x2
170x5x2

Good lifts all the way.

[Toni Kallio]

Bench
20x10x5

75x7x2
85x7x2
95x7x2

Pretty light. I'm starting to have a good arch on my back, which is nice and makes benching easier.

Narrow bench
70x5x2
80x5x2
85x5x2

[Toni Kallio]

Squat
20x10x2
70x5
100x4x2
120x3x2
135x3x2
150x3x2

Took 50 minutes and I didn't have time for 160x3x2. Squatting has become hard. Need to focus better next time.

[Toni Kallio]

Bench
20x10x2
70x5x2
80x4x2
90x3x2
100x3x2
107,5x3x2

Easy and light, good technique.

Next week I'll go for PR´s and begin my next program the week after based on the results.

[Toni Kallio]

Squat
20x10
20x5
70x5
110x5
135x2
140x2
150x2
160x1
180 Nope

Learned a lesson, or two lessons. Worked myself up to a PR try slightly different from what I'm used to and think it was i bit too much for me. Another lesson was that one should turn off ones phone when going for a PR.

Bench
20x10
60x5
80x5
90x2
110x1
115x1
120x1

That´s a PR and it was pretty easy. I'll try and put the video out soon.

Going to try a squat PR again later this week, plus the deadlift also.

[Toni Kallio]

Deadlift
40x5
60x5
110x5
140x3
170x1
210x1 (gym)PR
video: http://www.youtube.com/user/FinnToni73?feature=mhum#p/a/u/1/jfuBQOgZWqc

220x1 (gym)PR
video: http://www.youtube.com/user/FinnToni73?feature=mhum#p/u/3/kjEgGpx4JtY

It's always nice with PRs. Sorry abt the angle in the video.

[Toni Kallio]

I'm going take it easy this week and only do some easy lifts. Next week I'll go at it again with a new program.

[hbriem]

Nice deadlifts Toni!

[Toni Kallio]

Nice deadlifts Toni!

Thanks!

[Toni Kallio]

Bench
20x10x5
50x5
60x5
70x5

Squat
20x5x2
80x5
95x5
110x5

Although it was a few years back I can still remember the days when squatting over 100kg felt heavy. There's nothing like progress (and a training log) to keep you motivated.

I'll be doing some light deadlifts and presses on Thursday or Friday.

[hbriem]

Although it was a few years back I can still remember the days when squatting over 100kg felt heavy. There's nothing like progress (and a training log) to keep you motivated.

Boy, can I relate to that. Whenever I feel a little depressed about my lack of progress I have a look at my logs from 3 or 5 years ago and realise just how much I've come along since then. It just takes a while, but slow and steady progress adds up over years.

[Toni Kallio]

Deadlift
40x5x2
60x5
90x5
110x5
130x5

Press
20x5
25x5
30x5
35x5

That's it for deloading. Next week I'll continue with some heavier stuff.

I was thinking about taking the press in the programming, with light weights.

[Toni Kallio]

Bench
20kgx10x2
40kgx5
50kgx5
75kgx5
85kgx5
95kgx10
50kgx10x5

Volume, total: 5100kg
Volume, work sets: 1750kg
Volume, warm-up/technique: 850kg
Volume, down sets: 2500kg

The competitive powerlifter who has helped me with my programming has been busy with concentrating on the nationals and at work so he hasn't had the possibility to make a program for me.

So I decided to cruise on with some basic stuff and as I haven't trained 5-3-1 before I'll do it now for at least four but maybe eight weeks.

Todays training took 25 minutes and I didn't even sweat.

[Toni Kallio]

Squat
20kgx10x2
40kgx8x2
60kgx5
70kgx5
90kgx3
110kgx5
130kgx5
145kgx5
70kgx10
60kgx10x4

Volume, total: 6985kg
Volume, work sets: 1925kg
Volume, warm-up/technique: 1960kg
Volume, down sets: 3100kg

Squatting was heavy today, I was aiming for seven reps at 145 but didn't have it in me anymore. Lots of warm-ups sets because I'm working on my technique, I wan't to get the bar lower on my back. I suppose that's why I ran out of fuel in the last work set. At least I did the minimum.

[Toni Kallio]

So my powerlifting friend suddenly sent me a new program starting next Monday. I'm definitely going to do it, my gains have been very good so far with his programming. My training with 5-3-1 will therefore last for the first week of the cycle.

Compare the volume of the work sets in bench on day 1:

5-3-1: 1750kg
Powerlifting program: 4220kg (80x8x2, 90x8x2, 100x8x2)

I predict I will progress faster with my powerlifting program.

[Toni Kallio]

Bench
20kgx10x2
40kgx5
60kgx3
-------
80kgx8x2
90kgx8x2
100kgx8, 100x5

Close grip bench
70kgx6x2

Was supposed to train yesterday but I just didn't have it in me after the weekend. Partied until 5am sat/sun (which does not happen often btw, maybe 2/year) and at this age it's not something that you recover from just like that. Oh well, it was fun. Couldn't bench 100x8x2 and close grip 80x6x2, 85x6x2, not today.

Squats tomorrow.

[Toni Kallio]

Squat
20x10x2
40x8
60x5
90x3
----------
100x6x2
120x6x2
130x6x2

Feeling a bit better now. But still not fully recovered, stopped before my last set at 130. Bench and deadlift next.

[Toni Kallio]

Bench
20kgx10x2
40kgx5x2
60kgx3
-------
80x5x2
90x5x2
100x5x2

Close grip bench
70kgx5x2
80kgx5x2
90kgx5x2

Last week was not good, not good at all. My lower back started hurting after Wednesday and as a precaution I didn't train on Friday. Recovered sat-mon and got back on track today. Benching was great and the close grip benches were better than ever. Funny thing with recovery.

I have to think about my squat though. I'm trying to get the bar lower on my back and I suppose it fuck up my technique somehow. Otherwise I don't understand why my back started hurting. I'll try and get some video of my squatting tomorrow.

[Toni Kallio]

Squat
20x10x2
60x5
80x3
------
100x8x2
120x8x2

Much better. I won't put the video out because of the bad quality. Anyhow my technique felt better than last week. Didn't do the last sets at 130 because I wanted to be careful with my back.

[Toni Kallio]

Bench
20x10x2
60kgx5x2
80kgx4x2
100kgx3x2
110kgx3x1

Deadlift
70kgx5
100kgx6x2
130kgx6x2
160kgx6x2

[Toni Kallio]

Bench
20kgx10kx2
60kgx5x2
75kgx4x2
85kgx4x2
95kgx4x2

Close grip bench
70kgx5x2
80kgx5x2

I've suffered from a sore lower back, same thing as earlier so I've had a break for two weeks. Still not even close to 100% but a lot better. Some squatting on Wednesday up next.

[Toni Kallio]

April was not a good month of training for me, trying to be positive and during the break my back has healed almost to a 100%.

Somehow summer makes me want to be more athletic and I'll incorporate the Olympic lifts in my program. It'll be like this to begin with

Monday
Snatch, 3x5, 3x3, 1x2
Squat, powerlifting program

Tuesday
Bench /Volume
Dips, 3xmax

Wednesday
Clean & jerk, 3x3, 4x2
Front squats, 5x6

Thursday
Bench /Heavy
Chins, 3xmax

Friday
Clean /as warm-up
Deadlift, powerlifting program
Push press, 4x5

I'm trying to keep the sessions between 40-60 minutes including warm-ups.

[Toni Kallio]

Snatch
20x5x3
30kgx5x3
35kgx3x3
40x2x1

Squat
20kgx5x2
60kgx5
80kgx3
100kgx5x2
120kgx5x2

[Toni Kallio]

Clean (warm-up)
20kgx5x3

Clean&jerk
20kgx3x3
40kgx3x3
45kgx2x4

Dips
BWx10

This week will be somewhat different from the template because I can't train on Friday.

[Toni Kallio]

Bench
20kgx10x2
40kgx5x2
60kgx3
----------
80kgx8x2
90kgx8x1

Just getting the groove back in benching, felt ok, but not where I want it to be.

[Toni Kallio]

Power Clean
20kgx5x3
40kgx3x5

Deadlift
70kgx5x1
100kgx5x2
120kgx5x2
140kgx5x1

Feel like I'm slowly getting my strength back. I'm thinking it will take 2-3 weeks to be somewhere close where I was before the break.