Espen's Training Adventures

[Eric Schexnayder]

Were you in norway for business or pleasure? I agree Dagali is a nice spot. I would have travelled there next week myself for a arrangement if I hadn't been occupied with stuff at home, unfortunately.

Pleasure. My parents work for the US Navy and have done a lot of work with the Norwegian government, so we've made some family friends and I've been fortunate enough to go over there a few times. I loved it over there. Only downside is that all the Norwegian women easily drink me under the table...

[Espen Lund]

Pleasure. My parents work for the US Navy and have done a lot of work with the Norwegian government, so we've made some family friends and I've been fortunate enough to go over there a few times. I loved it over there. Only downside is that all the Norwegian women easily drink me under the table...

Hah!

Thursday 21.06.18

Press:
1 x 3 x 77kg
4 x 5 x 70kg

Weighted Dips:
2 x 12 x 15kg
1 x 10 x 15kg

LTEs:
2 x 8 x 37.5kg

Abs extensions:
2 x 15

[Espen Lund]

Friday 22.06.18
Really tired today, manning up to train was hard.

Pause Squat
3 x 5 x 135kg

Backed up weights a little so they wouldn't be too close to my back-off sets on heavy day.

Deadlift
2 x 3 x 175kg

The deadlift is definitly my poorest lift. All other lifts I am able to keep good form when things get heavy. But on deadlift, my lack of tightness in lower back is annoying and something I am struggeling to fix. I will try to add in good mornings to see if this can improve the issue.

Air Bike
I fooled around in the gym trying to a find an alternative to the prowler for conditioning. It's not always I can use it since the gym owners have to be in the gym for me to use it. I landed on the air bike. Not sure how I will program this going forward. Suggestions are welcome.

8 intervals, 20s bike, 10s pause

Some random data:
Distance: 1.4 miles
Speed (avg): 22.4 m/hr
Watt (avg): 306

[Espen Lund]

Sunday 24.06.18

The coming week will be busy, so I took Monday's workout today instead.

Bench
1 x 5 x 114kg
4 x 5 x 109kg

Press
3 x 5 x 67kg

Steep Incline DB press
Rep goal: 50
1 x 10 x 17.5kg
2 x 15 x 17.5kg
1 x 10 x 17.5kg

Barbell Curl
Rep goal: 24
3 x 8 x 40kg

[Espen Lund]

Tuesday 26.06.18
Bodyweight: 108kg

Managed this workout in under one hour, happy with this. Was pressed on time.

Squat
1 x 5 x 162.5kg
4 x 5 x 152.5kg, 3-4 min pause

Squats were hard but doable as usual.

RDL
1 x 5 x 120kg
2 x 8 x 120kg with straps, 3 min pause

Going to continue doing these with straps. I want these to work my lower back hard, and therefore don't want my grip to be the limiting factor. Liked them for sets of 8, will continue with this.

Chins
Rep goal: 20
4x5, 2 min pause

[Espen Lund]

Thursday 28.06.18
BW:109kg OR 114kg? Who knows? I used a different scale yesterday, and it showed 5 more kg than what I previosuly thought I weighed o_O

Press
1 x 3 x 78kg YouTube
4 x 5 x 71kg

Press is going well atm, and I'm optimistic of achieving my goal of 1RM x 100kg

Weighted dips
Rep goal: 24
3 x 8 x 20kg

Love dips. My upper body has responded really well after implementing them.

LTEs
3 x 12 x 27.5kg

Ab wheel on the knees
2 x 10

[Espen Lund]

Friday 29.06.18

Deadlift
1 x 3 x 177.5kg with straps YouTube
2 x 5 x 157.5kg YouTube

Box squat
3 x 5 x 120kg

First time I did these, it wasn't really challenging. But wanted to start slow.

Air bike
intervals: 8 x 10s x 20s rest

[Espen Lund]

After some fine tuning the last couple of weeks, my program now looks like below. Blue color is exercises I will do if time is there.

Mon:
Heavy Bench 1x1-5, 4x5
Press 3x5~95% of thursday's back-off sets
Bicep/bench accessory

Tues:
Heavy squat 1x1-5, 4x5
Deadlift variant 3x5-8 (RDL, good mornings, paused deadlift)
Chins
Back accessory

Thurs:
Heavy Press 1x1-5, 4x5
Weighted dips
triceps/shoulder/abs accessory

Fri:
Heavy deadlift 1x1-5, 2-4x5
Squat variant 3x5-8 (paused squat, box squat, pin squat)
Conditioning (air bike, prowler, etc.)

[Espen Lund]

Monday 02.07.18
BW:109kg

Bench
1 x 3 x 115kg
4 x 5 x 110kg

Light press
3 x 5 x 68kg
Small deload next time, too heavy.

Steep incline DB press
Rep goal: 24
2 x 12 x 22.5kg

[Espen Lund]

Tuesday 03.07.18
Bodyweight 109.5kg

Heavy Squat
1 x 3 x 165kg
4 x 5 x 150kg

Went from 1x5 to 1x3 on the intensity squat today. Therefore, I also reduced the back-off sets with 2.5 kg.

RDL
3 x 8 x 122.5kg

Weighted Chins
5 x 2 x 17.5kg

Air Bike
interval training - 8 x 10s bike x 20s rest
Duration: 4 min
Distance: 1.4 miles
Total watts: 1278
Average watts: 330
Max speed: 39.1 m/hr
Average speed: 21.9 m/hr