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Thread: I Come From the Land of the Ice and Snow

  1. #101
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    • starting strength seminar april 2024
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    Thursday Dec 23rd 2010 - Bench Press Day

    Bench Press

    70kg (154 lbs) x 8
    100kg (220 lbs) x 3
    120kg (265 lbs) x 1
    125kg (276 lbs) x 1
    110kg (242 lbs) x 6,6,5,5

    I could have made 6x6 I think, but I had no spotter and the gym was closing early today for Christmas, so I was hurrying. I got nervous on the 5th rep with only 60 year old grannies around.

    Power Snatch

    50kg (110 lbs) x 2
    60kg (132 lbs) x 2
    70kg (154 lbs) x 2

    Deadlift

    120kg (265 lbs) x 3
    150kg (331 lbs) x 3
    180kg (397 lbs) x 3
    210kg (463 lbs) x F

    I'll make excuses later. I have some.

    DB Hammer Curl

    32kg (70 lbs) x 5
    38kg (84 lbs) x 8 (PR for reps)

  2. #102
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    Monday Dec 27th 2010 - Squat Day

    Squat

    70kg (154 lbs) x 8
    100kg (220 lbs) x 3
    120kg (265 lbs) x 3
    150kg (331 lbs) x 5,5,5,5

    At this point the custodian of the sports club came and threw us all out. Apparently they close early over the holidays. Drat.

  3. #103
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    Wednesday Dec 29th 2010 - Bench Press Day

    Bench Press

    60kg (132 lbs) x 8
    70kg (154 lbs) x 8
    100kg (220 lbs) x 3
    110kg (242 lbs) x 6,6,6,5,5

    Damn. Again I had no spotter and chickened out on trying the 6th rep when I was getting tired. I'm giving up on 6x6 for now and moving on to 115kg, hoping for 5x5.

    DB Snatch

    40kg (88lbs) x 5 (per side)
    44kg (97 lbs) x 3
    48kg (105 lbs) x 2
    50kg (110 lbs) x 1

    Chinup

    BW x 12

    WG Pullup

    BW x 8

  4. #104
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    Thursday Dec 30th 2010 - Deadlift Day

    The boys had the car so I walked to the gym branch closest to me.

    Press

    50kg (110 lbs) x 8
    60kg (132 lbs) x 5
    70kg (154 lbs) x 3,3,3,3,3

    Last set was really push presses.

    Sumo Deadlift

    145kg (320 lbs) x 3
    170kg (375 lbs) x 2
    190kg (419 lbs) x 2

    Bad, slippery bar, no chalk and no straps. No grip so I quit.

    Power Snatch

    40kg (88 lbs) x 2
    50kg (110 lbs) x 2
    60kg (132 lbs) x 2

    Power Clean and Jerk

    60kg (132 lbs) x 2
    70kg (154 lbs) x 2
    80kg (176 lbs) x 2
    90kg (198 lbs) x 1 (no jerk, couldn't find a good rack position)

    DB Hammer Curl

    32kg (70 lbs) x 10
    36kg (79 lbs) x 6

    Close Grip Bench Press

    70kg (154 lbs) x 5
    90kg (198 lbs) x 5
    100kg (220 lbs) x 5,5,5

  5. #105
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    Progress Report - Jan 2011 -7 1/2 years of training

    Code:
    Date      Months Bodyweight Squat       Bench Press    Deadlift    Chinups
    -------------------------------------------------------------------------
    Feb 2004   6     84kg(186#) 80kg(176#)  70kg(154#)     110kg(243#)  5
    Feb 2005  18     88kg(194#) 130kg(287#) 100kg(220#)    190kg(419#) 14
    Feb 2006  30     91kg(200#) 150kg(331#) 115kg(254#)    210kg(463#) 15
    Feb 2007  42     91kg(200#) 150kg(331#) 115kg(254#)    225kg(496#) 15
    Jan 2008  53     92kg(204#) 170kg(375#) 120kg(265#)    230kg(507#) 15
    Jan 2009  66     92kg(204#) 175kg(386#) 125kg(276#)    235kg(518#) 15
    Jan 2010  78     95kg(209#) 175kg(386#) 127.5kg (281#) 235kg(518#) 15
    Jan 2011  90     94kg(207#) 185kg(408#) 130kg (287#)   235kg(518#) 15
    Training Days:
    Code:
                    2004  2005   2006  2007  2008   2009   2010
    -----------------------------------------------------------
    Squat/Lower Body  16    36     31    38    37     36     41
    Bench/Upper Body  17    34     33    37    44     42     44
    Deadlift/Pull     18    34     29    31    26     27     38
    Swimming          30     8      6     1*    1*    1*      0
    Play/Full Body    42    41     50    29    31     35     23
    -----------------------------------------------------------
    Total            123    153    149   136   139   140    141
    Average/week    2.37   2.94   2.87  2.61  2.67  2.69   2.71
    Code:
    Training Days in 2011:
    Jan 11   May 12   Sep  8    
    Feb 12   Jun 13   Oct 13 
    Mar 13   Jul  8   Nov 12  
    Apr 12   Aug 13   Dec 14  
    ---------------------------
                  Total  141
    Again, a solid year with regular workouts and finally, some progress on the squat and benched. The highlights of the year for me were finally squatting over 400 lbs (08.11.2010,185kg, 408 lbs) and benching 130kg, 287 lbs (24.02.2010). Deadlift and chinups remained roughly the same and I probably need to start working seriously on my deadlift again. 250 is out there and concentrating on the squat does not seem to drive up the deadlift for me like it does for some.

    The answer to benching for me seems to be volume, volume, volume. This time in the form of several rounds of Russian. I came within a hair of finishing 132.5kg on June 2nd and I think I had a more than 50% chance of finishing if my overenthusiastic spotter hadn't jumped in to help. No matter, I'll do it soon.

    In the bench I did some nice work with sets across, including 5x5 with 112.kg, 6x3 with 120 and 3x3 with 122.5. Squatting I did 6x6 with 140kg , 6x3 with 160 and 3x2 with 170. I worked on my Sumo deadlift a little towards the end of the year, but still not liking it nor lifting significant weight with it. The quick lifts have remained on the back-burner this year.

    Next year I will compete in the new 93kg division and making weight will be easy. Some days I'm down to 93.5 without any conscious effort to cut. I will be more competitive at 93 than I have been at 100.

    I lifted in two meets last year, came 2nd in the Nationals in March with 200-140-225 and 3rd in the Icelandic Cup in Nov, 190-135-220. The figures are deceptive though, because I was much stronger in Nov than I was in March. I just failed my planned PRs, 210-142.5-235. Such is life. I hope to make those numbers and more in 2011.

  6. #106
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    Monday Jan 3rd 2011 - Squat Day

    Squat

    20kg (44 lbs) x 10
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 3
    140kg (309 lbs) x 3
    150kg (331 lbs) x 5,5,5,5,5

    Press

    70kg (154 lbs) x 3,3,3,3,3,3

  7. #107
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    Wednesday Jan 5th 2011 - Bench Press Day

    Again, I had no car and had to go to the local branch. No spotter in sight and a bad bench, too high to get any leg drive.

    Bench Press

    60kg (132 lbs) x 8
    90kg (198 lbs) x 5
    100kg (220 lbs) x 3
    115kg (254 lbs) x 3
    120kg (265 lbs) x 2,2,2
    110kg (242 lbs) x 4,4,4

    DB Snatch

    32kg (70 lbs) x 5
    40kg (88 lbs) x 3
    44kg (97 lbs) x 1
    48kg (106 lbs) x 1
    50kg (110 lbs) x 2 (PR for reps)

    Weighted Chinup

    15kg (33 lbs) x 6,6,5,5

  8. #108
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    You've come quite a long way my friend. Well done.

    I think you're on to something with that volume benching. I took your advice, and I'm doing some kind of press at every session (3 days a week). I seem to be getting better at it, and today I hit what I'll call a "volume PR" at a given weight. I won't know for 2 months if it really paid off, but I think it's working.

    Speaking of my next meet, I'll be in the 93 kg class myself. But here's my question for you: did Iceland's IPF affiliate switch to the new weight classes there? USAPL didn't switch for national/local meets here, at least not for 2011. The Arnold's meets carry the USAPL banner, but they're actually NAPF events, so it falls under the new guidelines.

  9. #109
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    I've certainly found that adding volume certainly helps with presses although it's important not to go to failure too much or strain at your limit. I make sure only one day a week is "hard". The rest are only "greasing the groove" as Pavel Tsatsouluine calls it.

    Until next month, I think of my bench as being on maintenance and I'm trying desperately to increase my press a bit. It's beyond pathetic at less than 60% of my bench. There's a young Olympic lifter I train with who has
    Yes, the Icelandic branch of the IPF will be switching to the new weight classes in January and all records will be nulled and "moved aside". A little strange, because all the records have been nulled twice already in 2009 and 2010. Weird, but there have been great upheavals in the sport here.

    We are actually quite happy to distance ourselves from the other feds in this way. Note that supposedly there will be a Raw IPF Worlds ("Classic Powerlifting") for the first time in 2012 and the IPF will not be certifying any new equipment manufacturers nor new types from now on. To me, this clearly signals a move to outlaw equipment altogether in 2013-2015 and push for the Olympics in 2016. I would much prefer to compete entirely raw.

    I, for one, welcome my new raw overlords. ;-)

  10. #110
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    starting strength coach development program
    Friday Jan 7th 2011 - Deadlift Day

    Power Snatch

    20kg (44 lbs) x 10 (with OH Sq)
    50kg (110 lbs) x 3
    60kg (132 lbs) x 2
    65kg (143 lbs) x 2
    70kg (154 lbs) x F,1

    Power Clean

    70kg (154 lbs) x 3
    80kg (176 lbs) x 2
    90kg (198 lbs) x 1
    95kg (209 lbs) x 1

    Deadlift

    120kg (265 lbs) x 3
    150kg (331 lbs) x 1 (sumo)
    180kg (397 lbs) x 1 (sumo)
    200kg (441 lbs) x 1 (sumo)
    210kg (463 lbs) x F (sumo), 1 (conv)

    Close Grip Bench Press

    70kg (154 lbs) x 10
    100kg (220 lbs) x 3
    110kg (242 lbs) x 5,5,4

    Wide Grip Pullup

    BW x 10,10

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