I Come From the Land of the Ice and Snow I Come From the Land of the Ice and Snow - Page 13

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

  1. #121
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    • wichita falls texas march seminar date
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    Friday Jan 28th 2011 - Deadlift Day

    Power Snatch (and other stuff)

    50kg (110 lbs) x 3,3
    60kg (132 lbs) x 3

    Power Clean & Jerk

    70kg (154 lbs) x 3,3

    Deadlift

    110kg (242 lbs) x 5
    150kg (331 lbs) x 3
    170kg (375 lbs) x 3
    200kg (441 lbs) x 1,1
    190kg (419 lbs) x 3,3,3

    Ran out of time.

    Press

    70kg (154 lbs) x 5

  2. #122
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    Quote Originally Posted by hbriem View Post
    Wednesday Jan 26th 2011 - Bench Press Day

    Bench Press

    50kg (110 lbs) x 10
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 3,3,3,3,3,3

    Speed Squat

    50kg (110 lbs) x 10
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 3,3,3,3,3,3

    Notice something? I swear it wasn't planned.
    HAHAHA! Nice. At least everyone who knows you realizes that was a light squat day for you. I do see some guys who bench as much as/more than they squat.

  3. #123
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    Thanks Kaisheem. Yes, lighter and different. Light day I do high-bar, no belt, no wraps, no knee sleeves, ass to grass.

    Monday Jan 31st 2011 - Squat Day

    Squat

    80kg (176 lbs) x 6
    100kg (220 lbs) x 3
    120kg (265 lbs) x 3
    150kg (331 lbs) x 1
    165kg (364 lbs) x 4,4,4,4 (5kg PR for 4 reps and 4x4!)

    Speed Bench Press

    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    112.5kg (248 lbs) x 2,2,2,2,2,2,5

  4. #124
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    Wednesday Feb 2nd 2011 - Bench Press Day

    My right knee started hurting yesterday. It was a bit late to be directly connected with Monday's squats, but I decided to skip today's planned speed squats and see how it is next week.

    Bench Press

    70kg (154 lbs) x 8
    100kg (220 lbs) x 3
    120kg (265 lbs) x 3
    125kg (275 lbs) x 3,2,2,2 (1st set PR for reps)
    120kg (265 lbs) x 3

    Weighted Chinup

    25kg (55 lbs) x 4,4,4,4,4

    Press

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

  5. #125
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    Friday February 4th 2011 - Deadlift Day

    It's my 10 year anniversary of not smoking today. One of my best PRs.

    Deadlift

    120kg (265 lbs) x 3
    150kg (331 lbs) x 3
    170kg (375 lbs) x 1
    200kg (441 lbs) x 1
    220kg (485 lbs) x 2 (PR for reps)
    170kg (375 lbs) x 3,3,3,3,3

    I discovered something important today, illustrating the utility of a careful training log. I've had a browse through my logs and confirmed my idea.

    I cannot deadlift heavy and well if I warmup with Olympic lifts.

    I don't know precisely why, but I suspect that it fatigues the fast twitch muscle fibres that are so important for a max effort.

    Close Grip Bench Press

    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    110kg (242 lbs) x 6,5 (first set PR for reps)
    115kg (254 lbs) x 2,2,2

    Wide Grip Pullup

    BW x 12,9

  6. #126
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    Much as I have been looking forward to taking 170kg for a ride in the squat today, my right knee is still feeling wonky and I'm not going to risk it.

    I'll be moving Wednesday's bench session forward instead and maybe doing squats later this week if the knee feels better. Otherwise next Monday, treating this as a deload week. I did well last week and a deload week shouldn't hurt.

    Monday Feb 7th 2011 - Bench Press Day

    Bench Press

    70kg (154 lbs) x 6
    100kg (220 lbs) x 3
    120kg (265 lbs) x 1
    125kg (276 lbs) x 3,3,3 (PR for 3x3)
    120kg (265 lbs) x 4,4,3 (PR for 4 reps)

    Excellent! I'm really pleased with my bench lately. I did the first two 120 backdown sets without a spotter and I'm pretty sure I could ahve done 5 reps with one.

    DB Snatch

    40kg (88 lbs) x 3
    44kg (97 lbs) x 2
    48kg (105 lbs) x 1

    Weighted Chinup

    25kg (55 lbs) x 5,5,4
    15kg (33 lbs) x 7

  7. #127
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    Wednesday Feb 9th 2011 - Play Day

    Bench Press

    60kg (132 lbs) x 8
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 2

    Beforehand, I toyed briefly with the idea of trying a new PR, 130x2, but Monday had taken its toll and 120 was heavy enough today.

    Press (+ Push)

    70kg (154 lbs) x 5,5,4+1,3+2,2+3,1+4

    DB Hammer Curl

    32kg (70 lbs) x 6
    36kg (79 lbs) x 8
    20kg (44 lbs) x 10 (with a twist)

    Bent-over Barbell Row

    105kg (231 lbs) x 5,5,5

  8. #128
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    Thursday Feb 10th 2011 - Deadlift Day

    Deadlift

    70kg (154 lbs) x 5
    120kg (265 lbs) x 5
    150kg (331 lbs) x 3
    180kg (397 lbs) x 1
    200kg (441 lbs) x 1
    210kg (463 lbs) x 2,2
    180kg (397 lbs) x 3,3,3

    Close Grip Bench Press

    50kg (110 lbs) x 8
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    115kg (254 lbs) x 3,3,3,3,3 (PR for 3 reps)

    Good Morning (new exercise)

    60kg (132 lbs) x 5
    70kg (154 lbs) x 5
    80kg (176 lbs) x 5
    90kg (198 lbs) x 5 (PR, nominally)

  9. #129
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    Nice volume, congrats on the PR.

  10. #130
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    starting strength coach development program
    Thank you man.

    I slipped and fell on ice on my way home from an office party last night and broke my leg (fibula) just above the ankle.

    So there will be no squatting or other leg work for me for at least 6 weeks and maybe more. The Icelandic championship is out of course. I can start upper body lifts in 10 days when I get a different cast.

    It's very annoying as I am the strongest I have ever been and was looking to set PRs in everything in the next couple of months.

    Bugger.

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