I Come From the Land of the Ice and Snow

[hbriem]

Friday April 12th 2013 - Deadlift Day

Squat

20kg (44 lbs) x 10
60kg (132 lbs) x 5

Power Clean

60kg x 3,3

Deadlift

110kg (242 lbs) x 3
140kg (309 lbs) x 3
160kg (352 lbs) x 3
190kg (419 lbs) x 1
210kg (463 lbs) x 1
230kg (507 lbs) x F,F
210kg (463 lbs) x 3,3,3

Inexplicably weak yesterday and for some reason, didn't have 230 in me. Very annoyed and punished myself with backdown sets.

Romanian Deadlift

140kg (309 lbs) x 5,5

Bench Press

60kg (132 lbs) x 5
90kg (198 lbs) x 5
110kg (242 lbs) x 3
120kg (265 lbs)x 3,3,3

DB Farmer's Walk

47.5kg (105 lbs) (per hand) x 50m, 100m*, 75m*

*Straps. The first trip unstrapped only stressed the grip, the longer strapped walks crushed lungs, traps and forearms. Very hard. The route I walked across the gym was roughly 12.5m so I walked 4,8 and 6 lengths respectively. Would like to build this up to 3x12 lengths or so.

[hbriem]

Tuesday Apr 16th 2013 - Squat Day

Squat

20kg (44 lbs) x 10
60kg (132 lbs) x 5
100kg (220 lbs) x 5
130kg (287 lbs) x 3
165kg (364 lbs) x 3,3,3,3,3,3 (5kg PR for 6x3, 15kg from best 1x3)

Bench Press

60kg (132 lbs) x 5
100kg (220 lbs) x 3
120kg (265 lbs) x 2,2,2,2,2,2

[hbriem]

Friday April 19th 2013 - Deadlift Day

Squat

20kg (44 lbs) x 10
50kg (110 lbs) x 5
70kg (154 lbs) x 5
100kg (220 lbs) x 5
120kg (265 lbs) x 3
140kg (309 lbs) x 2,2,2

Deadlift

120kg (265 lbs) x 3
150kg (331 lbs) x 3
180kg (397 lbs) x 3
210kg (263 lbs) x 1
220kg (485 lbs) x 1
200kg (441 lbs) x 5

[hbriem]

Thursday April 25th 2013 - Squat Day

Squat

20kg (44 lbs) x 10
70kg (154 lbs) x 5
110kg (242 lbs) x 5
140kg (309 lbs) x 1
160kg (352 lbs) x 1
170kg (375 lbs) x 3,3,3,3

I've only done 170 for 3x3 before so this is a slight improvement. My head is still stuffed up so I don't breathe well and I was panting a lot after this.

Bench Press

60kg (132 lbs) x 5
100kg (220 lbs) x 3
110kg (242 lbs) x 3,3,3,3

Taking it easy and watching the shoulder for signs of trouble.

Power Clean (interspersed between the squats and benches)

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

[hbriem]

Friday April 26th 2013 - Deadlift Day

Squat

60kg (132 lbs) x 5,5

Power Clean

50kg (110 lbs) x 3,3

Deadlift

90kg (198 lbs) x 3
120kg (265 lbs) x 3
140kg (309 lbs) x 3
180kg (397 lbs) x 1
200kg (441 lbs) x 1
220kg (485 lbs) x 1,1,1,1,1
180kg (397 lbs) x 5

Press

60kg (132 lbs) x 3,3

Shoulder started to complain so I stopped.

EZ-Bar Curl

40kg (88 lbs) x 10

[hbriem]

My shoulder is royally fucked up at the moment. The strange thing is that it felt fine Saturday and Sunday and started hurting Monday morning. Why the long delay? I don't get it.

Monday April 29th 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 1
170kg (375 lbs) x 4,4,4

Incredibly hard, I couldn't face a 4th set and afterwards I couldn't think of anything useful to do so I did some ab shit.

[hbriem]

Friday May 3rd 2013 - Deadlift Day

Squat

20kg (44 lbs) x 10
60kg (132 lbs) x 5
100kg (220 lbs) x 5
120kg (265 lbs) x 2,2,2

Deadlift

120kg (265 lbs) x 3
160kg (352 lbs) x 3
180kg (397 lbs) x 2
200kg (441 lbs) x 1
220kg (485 lbs) x 1
180kg (397 lbs) x 5,5

I just didn't feel strong enough to repeat that 220 although I had planned on 6-10 singles. Maybe I overdid the squats a bit.

DB Farmer's Walk (straps)

47.5kg (105 lbs) x 100m. 75m, 75m

[hbriem]

Monday May 6th 2013 - Play Day

I had planned on a deload squat day because last week's squats were horrendous. But ... when I started I felt a new kind of pain in my left knee (outside lower) quite different from my usual one. A long warmup with all sorts of bodyweight stuff failed to make squatting any less painful, so I stopped trying for now.

KB Swing

16kg (35 lbs) x 50,50,50,50

One can do quite lot of reps with such a light weight. Good cardio at least.

Ab shit

Including a couple of dragon flags.

Bench Press

60kg (132 lbs) x 10,10

Testing the waters carefully.

[hbriem]

Wednesday May 8th 2013 - Play Day

Squat

20kg (44 lbs) x 5,5
50kg (110 lbs) x 5
80kg (176 lbs) x 5
100kg (220 lbs) x 5

Some pain in left knee, but better than Monday.

Bench Press

60kg (132 lbs) x 10,10,10,10,20

Went fine and very easy. If I'm still pain-free Friday I'm doing 70kg 5x10.

One Handed DB Row

47.5kg (105 lbs) x 10,10

Dragon Flag

BW x 3

[hbriem]

Friday May 10th 2013 - Deadlift Day

Deadlift

70kg (154 lbs) x 3
110kg (242 lbs) x 3
140kg (309 lbs) x 3
170kg (375 lbs) x 3
200kg (220 lbs) x 1
220kg (485 lbs) x 1
230kg (507 lbs) x F (getting tired of this)
200kg (220 lbs) x 1,1,1,1,1,1 (superset w/bench)

Bench Press

40kg (88 lbs) x 10
70kg (154 lbs) x 10,10,10,10,17 (PR for reps)

Tricep started to cramp up a bit and I was all alone so I didn't risk pushing for 20. Could have done it though.

Pullup

BW x 15