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Thread: Bergstedt's Intermediate Log

  1. #721
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    • starting strength seminar april 2024
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    Quote Originally Posted by slowmotion View Post
    Good news, nice squats!
    +1

  2. #722
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    Oct 2014
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    Bench press: 105 kg*1*6 (@9,5-10 on all singles. It felt like I had maybe a couple of more kg on the bar, but I am quite uncertain if I could've doubled any of the sets.)

    OHP: 50 kg*5*5 (Pretty easy.)

    Triceps push-downs: 25 kg*10*3

    Chins: bw*5*5

    Dips: bw*15, 10, 8 (3 minutes rest between sets.)

    Knees-to-elbows: 3*16

    Cykling side-crunches: 26+26

    Leg-raises: 20

    Side-crunches: 10+10

    Side-plank: 5+5

    Reversed hypers: 2*25

  3. #723
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    Quote Originally Posted by slowmotion View Post
    Good news, nice squats!
    Quote Originally Posted by Mahendra View Post
    +1
    Thank you, gents!

  4. #724
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    Good to see you R healing up.

  5. #725
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    Quote Originally Posted by 57bergstrm View Post
    Good to see you R healing up.
    Tack, Lasse! It is slowly feeling better and better, which is great! But it is also very hard to not go full brute when it feels good. Hehe. But I am pretty optimistic about starting deadlifting light again in a couple of weeks, if things continue going the way they are going right now.

  6. #726
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    Bench press: 107,5 kg*1 (@9,75, as in, it was heavy AF but I feel like there was a couple of kg left on the bar), 92,5 kg*2*2 (@nothing.)

    Top single:


    CGBP: 82,5 kg*5*5

    BB front raise: 27 kg*5*5

    Seal rows: 75 kg*5*5

    Front squats: 65 kg*10*3 (I widened my stance a little bit and they immediately felt a lot easier. Doing tens is a b*tch, though, but I hope that I will start liking them eventually.)

    Edit: yesterday I also did my first one-on-one "professional" coaching session. It was great! I coached my friend's father, who got 3 sessions with me for his 65th birthday. He was (obviously) 65 years old, had only been to a gym a couple of times before and never done any of the barbell movements we went through.

    We started off doing the squat from the bottom, by having him sitting down in a chair, to go through hip drive, knees out and proper depth. He had very stiff shoulders, so even HBBS was out of the question, which we solved with some shoulder warm-ups and straps around the bar for him to hold on to. He squatted 20 kg*5*3.

    We then did some bench press. He had nerve impingement in his right shoulder, leading to some of the immobility, as well as pain. With some tricking around with grip width and elbow-placement it worked out pretty well, and he benched 20 kg*5*3.

    OHP was his favorite movement, which he also performed very well, despite the iffy shoulder. He pressed 15 kg*5*3.

    Deadlift was a breeze to coach, since he understood how to keep is back in proper extension and to drive the bar off the floor pretty fast. He deadlifted 50 kg*5*1.

    Since I put him on a rank novice SS setup, and we won't see each other until next week (he will be doing 4-5 sessions by himself until then), we started him off very easy, to both reduce potential DOMS and to give him space to add weight without it being too heavy before we meet again. I really hope that he will like it, because I had a blast coaching him and seeing how he caught on to the form pointers and really improved on each exercise. I can't wait until next week!
    Last edited by Bergstedt; 04-10-2017 at 11:52 PM.

  7. #727
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    Squats: 60 kg*5, 100 kg*5, 120 kg*5, 140 kg*5 and 155 kg*5 (@9,5 on the top set. Form is so-so, but still feels quite good, considering how little I have squatted since the beginning of February.)

    Top set:


    Rack pulls: 160 kg*5, 140 kg*5 (@9 on the top set, but I only did a back-off set, because my back started hurting again.)

    Standing calf-raises: 20 kg*30*3

    Chins: bw*5*5, +21 kg*6

    Toes-to-bar: 3*10

  8. #728
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    Bench press: 100 kg*1, 105 kg*1, 110,5 kg*1*2 PR!, 100 kg*3 (rep PR!) (It felt good to finally set a PR or accomplish something that is not "wow, this didn't hurt as much as I thought it would!". It felt even better PR'ing the bench even though I've lost 7 kg since February. Then I also managed to PR my 100 kg bench with 1 rep, which also felt pretty damn good.)

    Top singles:




    OHP: 52,5 kg*5*5 (@10 on the last 2 sets. This was a lot heavier than last week's OHP, which is most probably due to the bench, so I'll gladly take it.)

    Tricep push-downs: 25 kg*10*3

    Chins: bw*5*5

    Elbows-to-knees: 3*15

    Cycling side-crunches: 50

    Straight-legged situps: 10

    Side-crunches: 20

    Weighted planks (+20 kg) 3*25 sec

  9. #729
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    Bench press: 90 kg*3*5, 70 kg*12 (The triples felt really solid, despite doing this workout the day after the last workout. I focused on not sinking the bar into the chest just before pressing, but instead only laying the bar down on the t-shirt and then pressing straight up. I feel like I got some of the reps the way I wanted to.)

    Last two sets:



    CGBP: 83,5 kg*5, 5, 4, 3 (The 12-repper on 70 kg took too much out of my triceps and shoulders, so I couldn't keep up raising the weight 1 kg for the CGBP from last week.)

    BB front-raises: 27 kg*6*5

    Weighted chins: +11 kg*5, 5, 5, 5, 3, bw*2

    Front squats: 65 kg*10, 10, 9 (Fell forward on the last set and couldn't recover the bar.)

    Toes-to-bar: 3*12

    Side-toes-to-bar: 3*10

    Straight-legged situps: 14

    Cycling side-crunches: 50

    Leg-raises: 20

    Weighted planks (+15 kg): 50 sec

  10. #730
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    Sep 2013
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    starting strength coach development program
    Good bench result (pr) while lowering your bodyweight. Well done!

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