I Come From the Land of the Ice and Snow I Come From the Land of the Ice and Snow - Page 4

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

  1. #31
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Monday Oct 4th 2010 - Play Day (Deload Week)

    Warmup

    20-30 different exercises w/20kg, squats, presses, snatches etc.

    45kg (100 lbs) Medley

    OH Squat x 10
    Front Squat x 10
    Military Press x 15
    Curl x 2 (too heavy for a straight bar curl)
    Front Squat x 12
    Military Press x 15
    Sumo Squat x 15
    Bent-over Row x 20
    Back Squat x 20
    Military Press x 12
    Front Squat x 12
    Bent-over Row x 20
    Back Squat x 15
    Military Press x 10

    The idea was to switch push/pull/legs, using minimal rest and doing whatever I could "face" next.

    At first I thought this might be too light, but getting into the wide stance Sumo squats it really started to burn, and during the last set of squats I almost hurled. I got an enormous overall pump and lactic acid like you wouldn't believe.

    EZ Bar Curl

    30kg (66 lbs) x 15

  2. #32
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    Wednesday Oct 6th 2010 - Play Day (Deload Week)

    Bench Press

    40kg (88 lbs) x 10
    70kg (154 lbs) x 6
    100kg (220 lbs) x 10,8,8,7

    Power Clean and Push Press

    50kg (110 lbs) x 5
    60kg (132 lbs) x 5,5
    70kg (154 lbs) x 5
    80kg (176 lbs) x 1
    90kg (198 lbs) x 1

    Jeez, these are hard on the lungs when you do more than 3 reps.

    Wide Grip Pullup

    BW x 8,8,8

    Sumo Deadlift

    100kg (220 lbs) x 1
    150kg (331 lbs) x 1 (PR)
    160kg (353 lbs) x 1 (PR)
    170kg (375 lbs) x 1 (PR)
    180kg (397 lbs) x 1 (PR)
    190kg (419 lbs) x 1 (PR)
    200kg (441 lbs) x 1 (PR)

    Haha, I haven't tried these since Oct 2004. My old PR was 105kg. I failed 145.

  3. #33
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    Quote Originally Posted by hbriem View Post
    Wednesday Oct 6th 2010 - Play Day (Deload Week)

    Bench Press

    40kg (88 lbs) x 10
    70kg (154 lbs) x 6
    100kg (220 lbs) x 10,8,8,7

    Power Clean and Push Press

    50kg (110 lbs) x 5
    60kg (132 lbs) x 5,5
    70kg (154 lbs) x 5
    80kg (176 lbs) x 1
    90kg (198 lbs) x 1

    Jeez, these are hard on the lungs when you do more than 3 reps.

    Wide Grip Pullup

    BW x 8,8,8

    Sumo Deadlift

    100kg (220 lbs) x 1
    150kg (331 lbs) x 1 (PR)
    160kg (353 lbs) x 1 (PR)
    170kg (375 lbs) x 1 (PR)
    180kg (397 lbs) x 1 (PR)
    190kg (419 lbs) x 1 (PR)
    200kg (441 lbs) x 1 (PR)

    Haha, I haven't tried these since Oct 2004. My old PR was 105kg. I failed 145.
    IT'S JUST WRONG, WRONG, WRONG, I TELL YOU, TO HIT 6 PRs AND THEN LABEL THE WORKOUT "PLAY DAY"

  4. #34
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    Sorry slowjoe :-D. Although technically PRs, they are that only because I haven't sumo deadlifted since 2004 when my max DL was something like 150-160 kilos. My conventional deadlift is 235kg.

    Friday Oct 8th 2010 - Play Day (Deload Week)

    First Ármann Powerlifting Club practice in our new club gym (same as that used by the Ármann Olympic weightlifting club). It turned out that there were only two of us training today, me and coach Ingimundur. And neither of us had a serious day. But it was fun.

    Speed Squat

    60kg (132 lbs) x 8
    100kg (220 lbs) x 3,3,3,3,3,3

    Bench Press

    60kg (132 lbs) x 8
    80kg (176 lbs) x 5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 1
    132.5kg (292 lbs) x F
    125kg (276 lbs) x 1+F

    That does it, I'm not trying 132.5 again for a while.

    Shirted Bench Press

    130kg (287 lbs) x 1
    140kg (309 lbs) x F (lost groove)

    Chinup

    BW x 12,10

    Afterwards, I was going to do some light snatches, but I was stiff and maybe a little tired. On the very first warmup with an empty bar, I banged it into my nose. I saw stars and had a nosebleed for a while. Stupid stupid stupid. I'm ok now (except for the stupidity).

  5. #35
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    Monday Oct 11th 2010 - Squat Day

    Squat

    45kg (100 lbs) x 10
    90kg (198 lbs) x 5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 3
    140kg (309 lbs) x 1
    165kg (364 lbs) x 2,2,2
    150kg (331 lbs) x 5

    165 was much easier and faster than it was 2 weeks ago, so the deload week worked its magic. There were 4 of us using the squat rack so I was busy wrapping knees and spotting between sets, but I could have done more sets easily. Will go to 170kg next week.

    Speed Bench press

    45kg (100 lbs) x 10
    95kg (209 lbs) x 5
    117.5kg (259 lbs) x 2,2,2,2,2,2

    Ran out of time here, so will chin later this week.

  6. #36
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    Wednesday Oct 13th 2010 - Bench Press Day

    Bench Press

    50kg (110 lbs) x 8
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 4,3,4,3,2,3 (1st set is PR for reps)

    I only had a spotter for the 3rd set, the only one I trusted was pretty busy with clients on the other side of the gym.

    Speed Squat

    50kg (110 lbs) x 8
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 2,2,2,2,2,2,2,2

    Weighted Chinup

    20kg (44 lbs) x 5,5,5,5,5

    Equal to my best, but I was several kilos lighter then.

  7. #37
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    Friday Oct 15th 2010 - Deadlift Day

    Our powerlifting club had another group session today. There were six lifters this time + a few guys from the Oly lifting club. Lots of laughs.

    Power Clean

    60kg (132 lbs) x 3,3
    70kg (154 lbs) x 3
    80kg (176 lbs) x 3
    90kg (198 lbs) x 1
    95kg (209 lbs) x F

    "Speed" Deadlift

    130kg (287 lbs) x 3 (front grip)
    170kg (375 lbs) x 3
    195kg (430 lbs) x 2,2,2,2,2,2

    Military Press

    50kg (110 lbs) x 5
    60kg (132 lbs) x 5
    65kg (143 lbs) x 3
    70kg (154 lbs) x 3

    Chinup

    BW x 12,8

  8. #38
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    Quote Originally Posted by hbriem View Post
    Monday Oct 11th 2010 - Squat Day

    Squat
    165 was much easier and faster than it was 2 weeks ago, so the deload week worked its magic. There were 4 of us using the squat rack so I was busy wrapping knees and spotting between sets, but I could have done more sets easily. Will go to 170kg next week.
    Nice payoff from the deload.

    Quote Originally Posted by hbriem View Post
    Wednesday Oct 13th 2010 - Bench Press Day

    Bench Press
    120kg (265 lbs) x 4,3,4,3,2,3 (1st set is PR for reps)

    I only had a spotter for the 3rd set, the only one I trusted was pretty busy with clients on the other side of the gym.

    Weighted Chinup

    20kg (44 lbs) x 5,5,5,5,5

    Equal to my best, but I was several kilos lighter then.
    Bench PR with no spotter? Sick in a good way. Good work on the chin PR too!

    Quote Originally Posted by hbriem View Post
    Friday Oct 15th 2010 - Deadlift Day

    Our powerlifting club had another group session today. There were six lifters this time + a few guys from the Oly lifting club. Lots of laughs.

    Power Clean

    60kg (132 lbs) x 3,3
    70kg (154 lbs) x 3
    80kg (176 lbs) x 3
    90kg (198 lbs) x 1
    95kg (209 lbs) x F

    "Speed" Deadlift

    130kg (287 lbs) x 3 (front grip)
    170kg (375 lbs) x 3
    195kg (430 lbs) x 2,2,2,2,2,2

    Military Press

    50kg (110 lbs) x 5
    60kg (132 lbs) x 5
    65kg (143 lbs) x 3
    70kg (154 lbs) x 3

    Chinup

    BW x 12,8
    Great end to a great week of training Helgi. Very nice work.

  9. #39
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    Thank you Kaisheem. It was a good week and I obviously needed the deload.

  10. #40
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    starting strength coach development program
    Monday Oct 19th 2010 - Squat Day

    Squat

    20kg (44 lbs) x 10
    45kg (100 lbs) x 10
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 3
    140kg (309 lbs) x 1
    160kg (353 lbs) x 1
    170kg (375 lbs) x 2,2,2 (each set equal to PR)

    "Speed" Bench Press

    50kg (110 lbs) x 5
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 2,2,2,2,2

    Hmm. Now that my "speed" sets have pretty nearly caught up with my main BP day, I'll have to think of something else to do on the light days. 3 sets of 5 maybe? 8?

    Weighted Chinup

    22.5kg (50 lbs) x 5,5,5

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