Bergstedt's Intermediate Log

[Bergstedt]

Nice work, Levi! Good to know that slow negatives and longer pauses really help!

Also, any particular reason you're doing DOH deadlifts?

Thank you, Mahendra! I know, right.

Just to strengthen my grip. Especially since I haven't been doing much work for the grip since last Summer, when I started getting problems with forearm splints.

[Bergstedt]

1-legged box squats: bw*5*3

OHS: 20 kg*5*3

Squats (3 sec eccentric and 2 sec pause): 145 kg*3*5 (@8,5 on the last set. They all felt really good, and it feels like I've started to get a hang on these slow negatives and longer pauses.)

Last set:


Box and hurdle jumps: 2*4

Bench press: 85 kg*4*4 (@8 on the last set. Bench felt really good this workout!)

Last set:


Explosive pushups: bw*4*4

Deadlifts (TnG with 3 sec eccentric): 152,5 kg*3*6 (@7,5 on the last set. These felt really tight and good. It always feels weird setting a set to <@8, but I think I could've gotten three more reps, even if it was really heavy, though that would've been a classic all-out grinder.)

Last set:


Ab circle (2 rounds):

Straight-legged situps: 10

Side crunch: 8+8

Hip lifts with knee-tucks: 8+8

[Bergstedt]

1-legged box squats: bw*5*3

OHS: 20 kg*5*3

Squats: 160 kg*3*3 (@8 on the last set. This was no problem and felt really good.)

Last set:


Bench press: 95 kg*3*3 (@8,5 on the last set. I'm soon stringing out solid reps on 100 kg, which will be a pretty neat milestone!)

Last set:


Good mornings: 55 kg*5*5

Leg extensions: 40 kg*20, 15

Bent over DB rows: 21 kg*20, 18

Ab circle (3 rounds):

Straight-legged situps: 10

The plank: 30 sec

Single-legged leg raises: 10+10

Superman: 10

[Bergstedt]

1-legged box squats: bw*5*3

OHS: 20 kg*5*3

Squats: 182,5 kg*1*5 (@10 on the first two singles and @9,5 on the last. I had some trouble with technique, all of the sudden deciding that I needed to lift my chest and completely kill my hip drive with 93,5 % of 1RM load on my back (???). I have no idea what I was doing, but I powered through, and despite the built up fatigue the later singles actually felt better than the first two.)

Last single:


Bench press: 107,5 kg*1*5 (@8 on the first two singles and @9 on the last single. The bench just keeps on feeling better and better. This was 2,5 kg under my all-time PR that I set for my third attempt at last year's Regionals, which is super exciting with 7 more weeks to go until our next meet!)

Last single:


Deadlift: 185 kg*1*3, 175 kg*1*2 (@10 on all five singles, even after the ~5 % load drop. As tight and well-oiled the deadlift felt last week, as out of groove and weird it felt yesterday. I just couldn't find the right form. For some reason I leaned back a lot, and was really slow off the ground and slow through the whole movement. Damn you, deadlift, for feeling so good one day and bad the other. But I at least got all my weights and went home without misses.)

Third single at 185 kg:

[Bergstedt]

The two deadlift singles at 175 kg from a side angle:

[Mahendra]

Nice work Levi, especially on that 3rd deadlift single. Great grind.

[Bergstedt]

Nice work Levi, especially on that 3rd deadlift single. Great grind.

Thank you, Mahendra! My back has been fried all weekend, and I have singles at 190 kg scheduled for Wednesday. Hooray! Hehe. But our coach has promised that next week will be easier!

[Bergstedt]

1-legged box squats: bw*5*3

OHS: 20 kg*5*3

Squats: 147,5 kg*3*4 (@8 on the last set. All reps felt very heavy but they were actually fast on video, so I'm just starting to feel a bit beat up. Week 6 is another heavy week, but week 7 is supposed to be a bit lighter, to accommodate some more recovery.)

Last set:


Bench press: 87,5 kg*3*4 (@8 on the last set.)

Last set:


Explosive pushups: bw*4*4

Deadlifts (TnG): 155 kg*3*4 (@7 on the last set.)

Last set:


Ab circle (2 rounds):

Straight-legged situps: 10

Plank: 30 sec

Straight leg lowering: 10+10

Superman: 10

[slowmotion]

Great work, Levi! No wonder you are feeling a bit beat up! It will get better, tho.

[Bergstedt]

Great work, Levi! No wonder you are feeling a bit beat up! It will get better, tho.

Thank you, Jan! I'm looking forward to a slightly lighter week next week, even if yesterday's session went better than expected.