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Week 44 Tuesday 31/10/17
Squat 110x5, 130x5x3
Press 61x5x3
Deadlift 160x5
Decent workout. Squats were nice with little kneeslide, but also light. Well see how well I'll do it on next time I squat heavy. Presses and deadlifts were decent. Gonna work hard on presses to keep it over mid foot.
Last edited by Emil Andersen; 11-05-2017 at 03:50 PM.
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Week 44 Thursday 2/11/17
Weight: 88.5 kg
Squat 160x3+F, 145x5x2
Incline press 77.5x4,5,4
Powerclean 105x3,1+F+F
Shit training. Beat up. The end is near.
Will make an update tomorrow with a status about my training.
Last edited by Emil Andersen; 11-03-2017 at 01:38 PM.
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Gonna continue LP 1-2 weeks more before I'll return to handball.
I''ve previously done the following:
Squat 131x5
Benchpress 82.5x5
Pres 61x3x3
Powerclean 2x2x97.5
Deadlift 147.5x5
This was done somewhere in the last two years. My training have been the last two years been afflicted by injuries. As before mentioned I was diagnosed with DCO back in juni, and I also ruptured my right ACL and had it recontructed back in march 2016, so I'm pretty satisfied with my result the last 2-3 months. It has been great to be able to train without anything hindering it. Squat, deadlift and powerclean all gone up, squat and deads particularly. Presses is somewhat the same but I also switched to press 2.0 and I guess there is a bit of a learning curve.
My training forward will probably consist of a 2 day HL-routine something like
Day 1: squat heavy, incline, deadlift
Day 2: squat light, press, powerclean
and assistance as time and recovery allows.
I will bee practicing handball 4-5 times each week so it'll not leave not much time for barbell training. If someone following this log has some advice on how reps/sets should be to continue making progress I would appreciate hearing from you!
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Week 44 Sunday 5/11/17
Squat 140x5x3
Press 62.5x4,3,3,3,2,3
Deadlift 165x5
Chins 9,9,8
Yeah switched to triples on press. But messed up my technique on the last set so did another set just to prove my own stupidity. Deloaded squat to let some fatigue dissipate before I begin handball. Don't wanna twist an ankle or knee on the first week because I'm worn out. Also helps me fix my knee slide issue
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Week 45 Tuesday 7/11/17
Squat 142.5x5x3
Incline press 77.5x5,4,5
Powerclean 102.5x1x10 EMOM
Didnt try the fifth rep on the second set of presses because I'm a chicken. Didn't have a spotter and this stupid gym don't have powerracks... Grr. Switching to 10 singles on Powercleans to keep weight moving.
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Week 45 Thursday 7/11/17
Deadlift 167.5x5
Press 63.5x3x5
Squat 145x5x3
Prowler 55kgxback'n'forthx10 EMOM
Yeah last day of SSLP. Will start handball on monday, so I did some prowler work afterwards to get back in shape. Switched squats and dead because the racks were occupied. Both squats and deads felt very very good. Had NO kneeslide on my last set of squats which im very happy with. Presses were relative easy
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Week 46 Tuesdag 14/11/17
Squat 140x5x3
Strict press (no wraps/belt) 52.5x5x3
Deadlift 160x5
Prowler 10 laps x 65 kg EMOM
Medium/Light day. Had my first handball session yesterday (monday) and all of my body was sore, like extremely sore, lol... Presses felt very light AND was done without initial hip movement or second layback. Very Nice. Deadlifts very good too. Squats were a little tough, but no knee slide, so there's that.
My week will look something like this, starting next week
Monday: Handball training
Tuesday: Strength and conditioning (prowler, bike or running)
Wednesday: Handball training
Thursday: Handball training
Friday: Strength training and conditioning
Saturday and sunday: Match days.
I will be doing conditioning until I feel like I'm back in shape.
If I'm not selected for the game a third strength and conditioning session will be done in the weekend.
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Week 46 Thursday 16/11/17
Squat (no belt) 140 x 5 x 3
Clean and Press (no belt/wraps) 52.5 x 5 x 3
Leg curl 40 kg x 15, 15, 12
DB row 35 kg x 10 x 3
Running 400m x 4
Training at the handball teams gym. A small one but with a couple of Eleiko bars and around 400 kg. Much better than some many other team's gym actually.
Saturday
Squat 150 x 5 x 3
Incline press 77.5 x 5 x 3
Powerclean 107.5 x 1 x 5
Prowler 60 kg x 2 laps x 5 E2MOM. Each lap took around 30 sec.
Finally nailed those 77.5 on incline. Thought I did 105 last time on cleans. Actually did 102.5. My minor mistake and had a few misses because of that. Some kneeslide on squat again. Not good.
Last edited by Emil Andersen; 11-21-2017 at 02:44 AM.
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Sunday 19/11/17
Running 400 m x 5 x Rest between intervals 1:20
Weight and handball training tonight (monday), with the team.
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Week 47 Monday 29/11/17
Squat (no belt) 140x5x3
Strict press (no belt/wraps) 54x5x3
Powerclean (no belt) 100x2x4
Handball training afterwards
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