Bergstedt's Intermediate Log

[57bergstrm]

You will get your bench eventually, where is the next meet in may?
Because I might come and enjoy that[emoji106]

[Bergstedt]

Good to hear, Levi. Sorry that you didn't get the bench you wanted, but as you said, onwards and upwards!

Hope your back heals up 100% for your next meet!

Exactly. Thank you, M!

You will get your bench eventually, where is the next meet in may?
Because I might come and enjoy that[emoji106]

I'm sure I will! It's the same place as when you visited last year - at our gym under Jakobsbergs simhall.

That'd be great!

[Bergstedt]

Last week was an easier week, after the meet, as well as the first week on my diet, as per the leangains concept, provided by Martin Berkhan.

Wednesday (60 seconds rest between all sets):

Squats: 80 kg*15*4

Bench press: 50 kg*15*3 (almost puked, so I rested for a while), 50 kg*15

OHP: 40 kg*8*3

SLDLs from a rack: 100 kg*8*3 (The bar was just below the knee in the starting position.)


Saturday (60 seconds rest between all sets):


Squats: 85 kg*10*5

Bench press: 50 kg*10*5

SLDLs (just below the knee): 70 kg*10*5

Thrusters: 40 kg*10*5

Reversed hypers: bw*10*5

OHP: 30 kg*10*2, 25 kg*10, 20 kg*10*2

Hanging leg-raises: bw*10*5

When I reported almost puking to my coach he just responded with "H-Y-P-E-R-T-R-O-P-H-Y ". Oh, jolly! The Saturday session felt a lot better, though, so it was probably just me over-reaching with the volume.

We've agreed to throw in some lower intensity higher volume hypertrophy stuff for a couple of weeks, to see how my back comes along. I feel better not loading it to the max, so it seems like a good enough approach to allow me to still get some kind of quality work in (albeit not strength oriented) while hopefully coming back to the real iron game soon enough.

[57bergstrm]

Exactly. Thank you, M!



I'm sure I will! It's the same place as when you visited last year - at our gym under Jakobsbergs simhall.

That'd be great!

Keep us updated, I might turn up, like last year[emoji106]

[Bergstedt]

Keep us updated, I might turn up, like last year[emoji106]

I will!

[Bergstedt]

Last night was the first time in 4 weeks that I could lift relatively pain free, which felt pretty damn awesome! Both squats and RDLs felt 90 % there, which was a great feeling. Today I have a little more pain than yesterday, but not by much, and not anything that I can't just as well blame some DOMS for.

The workout was set up as follows: two exercises were done for one 5 minute super-setted density set, i.e. 1 rep of each exercise after the other, for as many reps as possible in 5 minutes (squat*1, bench*1, squat*1, bench*1, etc.).

AM bw: 89,9 kg (I started the diet last week at 91,2 and last week's average was 90,14 kg)

Squats (120kg)/bench (70 kg): 10/10 (Bench weight was too light.)

RDL (90 kg)/Chins (bw): 10/9 (I was so close on doing the last chin-up, but the lats really took a beating from the slow RDLs - being extra careful with the lower back - that I only got half-way up the attempted 10th rep.)

CGBP (70 kg)/OHP (40 kg): 13/13

Attempted toes-to-bar (better this time): 2*10

All in all a pretty fun workout!

[slowmotion]

Good to see you are finally on the mend! Just be patient now, and work back up!

[Bergstedt]

Good to see you are finally on the mend! Just be patient now, and work back up!

Thank you, Jan! And yes... "Patience".

[Bergstedt]

Yesterday's workout had the same density super-set setup as Monday's workout.

Squats (120 kg)/bench press (80 kg): 10/10 (Yesterday I managed to get two racks and bars just next to each other, so I didn't have to walk as far between reps, which increased the general speed of the reps. I also got a bit better pacing.)

RDLs (90 kg)/Chin-ups (bw): 10/9 (Argh! I missed the last rep on the chin-ups AGAIN. The RDLs really fry those lats...)

CGBP (70 kg)/OHP (40 kg): 14/14

Toes-to-bar (almost there now!): 2*10

[slowmotion]

Thank you, Jan! And yes... "Patience".

Patience is an excellent virtue, and I am sure you have loads of it!