I Come From the Land of the Ice and Snow

[hbriem]

Tuesday March 19th 2013 - Play Day

Power Clean

50kg (110 lbs) x 3
60kg (132 lbs) x 3
70kg (154 lbs) x 3
80kg (176 lbs) x 2
90kg (198 lbs) x 1,1

DB Curl

20kg (44 lbs) x 10,10,10,10,10

Bench Press

60kg (132 lbs) x 5
90kg (198 lbs) x 3

Shoulder didn't feel to good, probably from being careless on the last few curls, so I went no higher.

[hbriem]

Thursday March 21st 2013 - Squat Day

Squat

20kg (44 lbs) x 10
60kg (132 lbs) x 5
100kg (220 lbs) x 5
130kg (287 lbs) x 3
160kg (352 lbs) x 2,2,2

Both knees pain free. Felt a little heavier than it should, but as I say, I've lost a little strength.

Bench Press

50kg (110 lbs) x 5
80kg (176 lbs) x 5
110kg (220 lbs) x 5

Power Clean

50kg (110 lbs) x 3
60kg (132 lbs) x 3
70kg (154 lbs) x 3
80kg (176 lbs) x 3

[hbriem]

Friday March 22nd 2013 - Deadlift Day

Power Clean

50kg (110 lbs) x 3
60kg (132 lbs) x 3
70kg (154 lbs) x 3
80kg (176 lbs) x 3
90kg (198 lbs) x 1
95kg (209 lbs) x 1,F

Deadlift

120kg (265 lbs) x 3
150kg (331 lbs) x 3
180kg (397 lbs) x 1
210kg (463 lbs) x 1
235kg (518 lbs) x 1
210kg (463 lbs) x 3,3

Bench Press

60kg (132 lbs) x 5
90kg (198 lbs) x 5
120kg (265 lbs) x 1,3
100kg (220 lbs) x 8

[hbriem]

Monday March 25th 2013 - Squat Day

Squat

20kg (44 lbs) x 10
60kg (132 lbs) x 5
100kg (220 lbs) x 5
130kg (287 lbs) x 3
150kg (331 lbs) x 1
170kg (375 lbs) x 2,2,2

Bench Press

60kg (132 lbs) x 5
100kg (220 lbs) x 5
120kg (265 lbs) x 1
130kg (287 lbs) x 1

Pullup

BW x 16

[hbriem]

uesday April 4th 2013 - Squat Day

My easter holiday got a little longer than I had planned as I missed last Wednesday's session and went away visiting friends. Probably needed the rest though.

I have decided to reset weights a bit and work on weight loss, bodybuilding stuff and conditioning. I am accumulating niggling little injuries faster than I can recover from them and I think I need to regroup for a while. I may still go for the raw meet in May if the shoulder's good, but with no plans to max or taper up. Just do what I can on the day.

I haven't quite decided on a programme yet but working on it.

Squat

20kg (44 lbs) x 10
60kg (132 lbs) x 5
100kg (220 lbs) x 5
130kg (287 lbs) x 3
150kg (331 lbs) x 3,3,3,3,3,3

Bench Press

60kg (132 lbs) x 5
100kg (220 lbs) x 3
112.5kg (248 lbs) x 5,5

Shoulder (L) and knee (L) felt pretty nearly OK but my thumb (R) still gives me trouble in the BP. Weights were easyish.

[hbriem]

hursday April 4th 2013 - Deadlift Day

Power Clean

50kg (110 lbs) x 3
60kg (132 lbs) x 3
70kg (154 lbs) x 3
80kg (176 lbs) x 2
85kg (187 lbs) x 2

Clumsy. Haven't done any for a while.

Deadlift

120kg (265 lbs) x 3
170kg (375 lbs) x 3
200kg (441 lbs) x 1
220kg (485 lbs) x 1
230kg (507 lbs) x 1
200kg (441 lbs) x 5

I had toyed with the idea of trying for 242.5 today, but 230 was too slow and hard for that to be on the cards this time. Did a good backdown set and could have done a few more.

Bench Press (superset w/pullup)

60kg (132 lbs) x 5
100kg (220 lbs) x 3,6,6,6

My R thumb is still giving me trouble and I didn't feel I could trust it properly with 120kg though I unracked it. So I just pumped a bit.

Pullup

BW x 8,8,8

[hbriem]

It might work. I know quite a few lifters who do that sort of thing, especially if they have shoulder or pec problems.

For myself, I find equipped benches so much more systemically taxing than raw (more weight) that I prefer to do as little of them as I can.

[hbriem]

Well, if you have spotters and would like some extra tricep work, board presses, with or without a shirt are very popular.

I haven't done pin presses much, but those who do often do them from a dead stop.

If you are not going to compete equipped, I'd recommend a Slingshot instead of a shirt. Much, much easier to use.

Technique will change somewhat whatever variation you use. I wouldn't worry about it. The setup, the arch, foot position etc should be similar. The arm work will be a bit different.

[hbriem]

Monday April 8th 2013 - Squat Day

Squat

20kg (44 lbs) x 10
60kg (132 lbs) x 5
100kg (220 lbs) x 5
130kg (287 lbs) x 5
150kg (331 lbs) x 1
160kg (353 lbs) x 3,3,3,3,3,3

Equal to best 6x3. Had I know that I would have added a couple of kilos or sets. It wasn't super hard.

Bench Press

60kg (132 lbs) x 6
100kg (220 lbs) x 5
120kg (265 lbs) x 2,2,2,2

[hbriem]

Wednesday April 10th 2013 - Play Day

I had planned on benching, but there was no one there. I did all kinds of other stuff while I waited for a spotter. No one turned up so I ended up doing very light pump bench.

Squat (partially supersetted w/power clean)

BW x 10
40kg (88 lbs) x 10
60kg (132 lbs) x 5
80kg (176 lbs) x 5
100kg (220 lbs) x 5
120kg (265 lbs) x 2,2
140kg (309 lbs) x 2

Power Clean

40kg (88 lbs) x 3
60kg (132 lbs) x 3
80kg (176 lbs) x 3
85kg (187 lbs) x 2,2,2,2,2

Weighted Pullup* (partially supersetted w/bench press)

15kg (33 lbs) x 10,7

*Weight on feet between reps which is easier, but seems to protect the shoulder.

Bench Press

60kg (132 lbs) x 20,17,20

Jeez what a tricep burn! I didn't rest enough before set 2.