I Come From the Land of the Ice and Snow

[hbriem]

Well Maria, I haven't swum seriously for about 9 years. I was reasonably good considering I taught myself to swim crawl at 40yo. I was at about 1000m in 16 min, 100m in 1:15 (no speed roll) and 100m breast stroke in 1:30 around the time I injured the shoulder and quit.

Monday Oct 7th 2013 - Play Day

One-handed DB Power Snatch (+ Press) (R. hand only)

20kg x 3 (+ 3)
24kg x 3 (+ 3)
30kg x 3 (+ 3)
36kg x 3
41kg x 3
46kg x 3
47.5kg x 3,3,3

We have fixed DBs in 20,24,30 and 47.5kg. We also have 6kg DB handles with 50mm ends for standard size PL/OL plates. I loaded one of those to 36,41,46.

[hbriem]

People have been asking so here's a little recap.

My left shoulder hasn't recovered much since I had surgery on it last year and probably won't. I have been training regularly but I do very little upper body work these days, certainly not regularly nor progressively. The odd set of close grip bench or chins. My shoulder likes neither.

I have been coaching quite a lot for the past year or so, beginners and intermediates. Some have been doing quite well. It keeps me off the streets.

I squat and deadlift regularly though. Lately I have been using what I call (hohoho) the 1337 system. It entails the following targets for the week:

1 - A top set, either a single, double or triple, occasionally a 5. Most weeks I try to get one of those. It progresses from about 80%ish to (hopefully) 100%+2.5kg or so.

33 - A backdown, about 20kg lighter of 3x3. I usually do this on the same day as the 1, Monday squat, Wednesday deadlift. I often do 3, then 1, then 3,3.

7 - On a different day of the week, I do a moderate set, usually about 20kg lighter than the 3x3, usually one set of 6-8. Often a variant lift. I usually do both squat and DL on Fri.

Here is my latest work since March, all weights in kilos:

        Heavy   Medium      Light       Heavy     Medium       Light
Week    SQ1     SQ33        SQ7         DL1       DL33         DL7
============================================================================
22.03.  160x1   140   3x3   120x6       200x1     180   3x3    160x6
28.03.  160x2   142.5 3x3   120x7       200x2     182.5 3x3    160x7
03.04.  160x2   145   3x3   -           200x3     185   3x3    -
10.04.  165x1   147.5 3x3   -           205x1     190   3x3    -
14.04.  165x2   150   3x3   -           205x2     192.5 3x3    -
23.04.  165x3   152.5 3x3   -           205x3     195   3x3    -
28.04.  170x1   155   3x3   -           210x1     195   3x3    167.5x6
09.05.  170x2   157.5 3x3   140x3       215x3     200   3x3    170x8
16.05.  170x1   160   3x3   130x3       220x3     202.5 3x3    175x6
19.05.  175x1   162.5 3x3   -           225x1,1   205   2x3    190x1sg
28.05.  160x1   -           100x5       220x1     180   1x2sg  160x8
04.06.  170x1   -           -           225x1     205   3x3    -
-----------------------------------------------------------------------------
21.06.  160x1   140   3x3   120x6       220x1     180   3x3    -
27.06.  160x3   145   3x3   120x8       200x3     185   3x3    160x8
02.07.  165x1   150   3x3   150x1       205x2     195   3x3    160x8
10.07.  170x2   155   3x3   125x8       210x3     195   3x3    170x6
18.07   180x1   160   2x3   100x3       215x2     200   3x3    -
21.07.  182.5x1 162.5 3x3   120x3       220x2     202.5 3x3    170x8
28.07.  185x1   165   3x3   120x3       225x2     205   3x3    -
08.08.  170x1   -     -     -           -         180   6x2    -
15.08.  180x1   -     -     -           230x2     210   3x3    180x3

So, to sum up, in the squat, I'm up to 185kg (407 lbs), 10kg from my best. In the deadlift, I did a 230kg (506#) double, also 10kg from my best.

I hope to be ready for PRs in a couple of weeks, at least in the deadlift.

[JohnRoman]

Glad you are back to lifting. I'm sorry that the shoulder doesn't cooperate with your goals.

So what makes you vary the # of reps for your top set (HEAVY SQ1)? Do you program it, go by feeling, etc.?

[hbriem]

Thanks John. I go by feeling. The original plan was Xx1, Xx2, Xx3, add 2.5kg 1,2,3 etc. However, doing a 3 is enormously harder than a 1 once you get close to your max. So sometimes I added 2.5 or did it again rather than add reps.

[hbriem]

Monday Aug 18th 2014 - Play Day

Tons of people to coach and a very, very sore back made this a non-productive session indeed. At least for me.

Squat

20kg x 10
50kg x 5
100kg x 5
120kg x 3
140kg x 3

My back protested against going further.

Wednesday Aug 20th 2014 - Play Day

Squat

20kg x 10
50kg x 5
70kg x 5
100kg x 5

Power Clean

50kg x 3
60kg x 3
70kg x 3

Deadlift

120kg x 3
150kg x 3
180kg x 2,2

Another useless session, sore back and throngs of people in the gym.

Friday Aug 22nd 2014 - Deadlift Day

Thursday my back felt better and there were not so many people in the gym today. So some deadlifts

Power Snatch

20kg x 3
40kg x 3
50kg x 3
60kg x 2

Deadlift

120kg x 3
170kg x 3
200kg x 1
235kg x 1
242.5kg x 1 (PR!)
215kg x 3

Well, that was a surprise! After a bad week of hardly any training, my back felt better and I decided to deadlift for real.

I had planned 235kg x 2, but the first rep just flew! So at lockout I decided to go heavier rather than try for another rep. 240 was no good because I've done that before and I never repeat a PR single. So I loaded 242.5 and asked Árdís to film it, just in case I made it. And I did! Heavy, but apart from the straps it looked legal. As for the straps, I'm usually stronger without them but I rip up my hands. So I'm saving my hands for the meet in 3 weeks.

http://youtu.be/tCGIPKK6Jtc

[hamsha]

Helgi, I am sorry to disagree. To me it looks like you slightly unlock your knees when starting to pull your shoulders back.

Btw, I read your entire log. You are quite the fighter. Having to deal with a bunch of injuries and meet disappointments you did not give up. That is very inspiring. I hope that I will not have to use this inspiration for similar things in my just starting lifting career.

[hbriem]

Well, I had a decent, but not excellent day.

There were 2 of us in the 93kg division. The young man opposing me had a competition best of 240, but these 20yo kids improve fast.

He opened with an easy 220, I opened with a slightly harder but well manageable 235. I think this is where he made his first mistake.

He did a moderately hard 240, I did a moderately hard 245. Second mistake. He was lighter, so should have equalled my lifts.

I wanted a PR so I asked for 252.5. He wanted to win and asked for 255. Again, a mistake.

252.5 started fast, but I began pulling a little early so at mid-shin it was 5cm away from the shin and my back was in the wrong position to recover. I couldn't and had to quit there. Had I concentrated a little better on pulling the bar close I would have done it I think.

Now he needed that 255 for the win, but couldn't finish the lockout and knees buckled a little at the top.

So I am the 2014 -93kg Icelandic Deadlift Champion. Cool for 52 years old?

http://results.kraft.is/meet/islands...todulyftu-2014

[hamsha]

Congratulations, Champ

yes, very cool for 52!

[stuffedsuperdud]

I just caught up with the last several entries of your log last night after realizing you were training/logging again, and ended up staying up all night reading about Icelandic food, strongmen, and culture. Seems like an awesome place for anyone who likes meat, beer, and lifting weights! Might be time for me to start planning the vacation.

[sking1001]

That is very cool. Congrats!