I Come From the Land of the Ice and Snow

[hbriem]

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

[mariawolters]

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

[hbriem]

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.

[hbriem]

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.

[hbriem]

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.

[hbriem]

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

[hbriem]

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

[hbriem]

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

[hbriem]

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

[hbriem]

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.