I Come From the Land of the Ice and Snow I Come From the Land of the Ice and Snow - Page 54

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

  1. #531
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Monday Dec 3rd 2012 - Squat Day

    Squat

    20kg (44 lbs) x 10
    70kg (154 lbs) x 5
    100kg (220 lbs) x 5
    130kg (287 lbs) x 1
    150kg (331 lbs) x 2,2,2,2,2,2

    Bench Press

    92.5kg (203 lbs) x 5
    100kg (220 lbs) x 10,10,8

    Pullup

    BW x 10,10,10

  2. #532
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    Default I Come From the Land of the Ice and Snow

    A quarter ton, how did I miss that? WOW.

  3. #533
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    Thank you Maria. It's a small consolation for a botched meet, but it's something. I've been looking at 250 for a long long time.

  4. #534
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    Wednesday Dec 5th 2012 - Bench Press Day

    Bench Press

    80kg (176 lbs) x 6
    100kg (220 lbs) x 3
    120kg (265 lbs) x 5,5,5,3,4

    Banged into the uprights and lost all tension on set 4. Had at least a rep in me there. 4 was the limit on set 5.

    Power Clean

    60kg (132 lbs) x 3
    70kg (154 lbs) x 3
    80kg (176 lbs) x 3
    90kg (198 lbs) x 2,1+F,F



    Friday Dec 7th 2012 - Deadlift Day

    Deadlift

    120kg (265 lbs) x 5
    150kg (331 lbs) x 3
    180kg (397 lbs) x 1
    200kg (441 lbs) x 3,3,3,3,3

    Press

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

    Weighted Pullup

    20kg (44 lbs) x 10,10

    For explanation, I did this with a dead stop on a box between reps, so in a way 10 singles per set. A little easier than hanging free, but treat the shoulders better and allow more work.

  5. #535
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    Monday Dec 10th 2012 - Squat Day

    Squat

    20kg (44 lbs) x 10
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    130kg (287 lbs) x 1
    150kg (331 lbs) x 3,3,3,3,3,3

    Press

    50kg (110 lbs) x 6
    60kg (132 lbs) x 10,10,10

    Pullup

    BW x 12

    EZ-Bar (Cheat) Curl

    55kg (121 lbs) x 5,6

    Loaded a little too much on the bar and couldn't be bothered to change it, so cheated a bit. Very hard.

  6. #536
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    Wednesday Dec 12th 2012 - Bench Press Day

    Bench Press

    60kg (132 lbs) x 8
    100kg (220 lbs) x 3
    120kg (265 lbs) x 1,5,5,5,3

    I have to quit banging my head against this (120 5x5) and move on. I might have made it with 10-15 min rests between sets but I didn't have time for that. I have made 125 4x4 before but 127.5 seems too much. I'll go for 125.

    Power Clean

    50kg (110 lbs) x 3
    70kg (154 lbs) x 3
    80kg (176 lbs) x 3
    90kg (198 lbs) x 2
    92.5kg (203 lbs) x 1
    95kg (209 lbs) x F,F

    I can still do 100, I just need a little practice.

    Chinup

    BW x 12,12

  7. #537
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    Friday Dec 14th 2012 - Deadlift Day

    Power Snatch

    20kg (44 lbs) x 5
    50kg (110 lbs) x 2,2,2
    60kg (132 lbs) x 2,2
    65kg (143 lbs) x 2

    Deadlift

    120kg (265 lbs) x 3
    150kg (331 lbs) x 3
    180kg (397 lbs) x 1
    205kg (452 lbs) x 3,3,3

    Bench Press

    60kg (132 lbs) x 8
    100kg (220 lbs) x 3
    120kg (265 lbs) x 1
    130kg (287 lbs) x 1

    Press

    50kg (110 lbs) x 5
    60kg (132 lbs) x 5
    70kg (154 lbs) x 1
    75kg (165 lbs) x 1
    80kg (176 lbs) x F,F
    75kg (165 lbs) x 1,1,1
    60kg (132 lbs) x 8

    Power Clean

    50kg (110 lbs) x 2
    70kg (154 lbs) x 2
    80kg (176 lbs) x 2
    90kg (198 lbs) x 1,F,1

    Weighted Pullup

    30kg (66 lbs) x 6,6

  8. #538
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    Monday Dec 17th 2012 - Squat Day

    Squat

    20kg (44 lbs) x 10
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    130kg (287 lbs) x 1
    150kg (331 lbs) x 4,4,4,4,4,4

    So far, so good. 6x5 next week.

    Bench Press

    60kg (132 lbs) x 8
    100kg (220 lbs) x 3
    120kg (265 lbs) x 2,2,2,2,2,2

  9. #539
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    Wednesday Dec 19th 2012 - Bench Press Day

    Bench Press

    60kg (132 lbs) x 8
    80kg (176 lbs) x 5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 4,4,4*,4,4,4

    *after 3 sets I got a twinge in the left shoulder and decided to stop. I didn't want to do anything that might aggravate it further, like snatches, presses or pullups, so I did some unplanned squats that Monday's residual soreness made very hard. Afterwards my shoulder felt fine again, so I finished my planned benching.

    Squat

    20kg (44 lbs) x 10
    50kg (110 lbs) x 5
    80kg (176 lbs) x 5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 2,2,2

  10. #540
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    starting strength coach development program
    Friday Dec 21st 2012 - End of the World Deadlift Day

    Power Snatch

    40kg (88 lbs) x 3
    50kg (110 lbs) x 3
    60kg (132 lbs) x 2
    65kg (143 lbs) x 2
    67.5kg (148 lbs) x 2

    Deadlift

    120kg (265 lbs) x 3
    150kg (331 lbs) x 3
    180kg (397 lbs) x 1
    200kg (441 lbs) x 1
    180kg (397 lbs) x 2,2,2,2,2,2

    I wasn't feeling snappy enough to do 210 3x3 as planned. 200 was slow and sluggish so I compromised with a rather heavy 220, then some snappy doubles. Let's count those as speed deadlifts, eh?

    Press

    50kg (110 lbs) x 5
    60kg (132 lbs) x 5
    65kg (143 lbs) x 1
    72.5kg (160 lbs) x 3,3,3,3

    Ran out of time here. I'll try to finish 8x3 next week.

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