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Thread: Espen's Training Adventures

  1. #131
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    Sep 2017
    Location
    Norway
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Weights in kg.

    As with halting deadlifts on friday, barbell shrug is an exercise I havent done before. Feels very strange to be explosive with 220kg, and it looked a bit ackward. But definitly felt it in my traps. Will also try and stay consistent with doing chins every week and build up some chin strength.

    18.03 Mon
    Squat 145x5x3
    Press 52.5x8x3
    Barbell shrug 220x5
    Chins 8,6,3x5

    Good workout. Will try and stay consistent with rows and build it up as much as I can. 95kg today felt easier than previous workouts, so must be getting better at doing the exercise.

    20.03 Wed
    Squat 117.5x5x3
    Press 70x5x3
    Pendlay row 95x5x5
    Barbell curls 40x14,x8,x6

    Pin presses demolished my triceps. Could barely do dips afterwards. Halting deadlifts will take some time getting used to, but I think I got them ok at the end of the last set.

    22.03 Fri
    Squat 117.5x8x3
    Pin press (nose) 80x3,82.5x3x4
    Halting deadlift 160x8x2
    Dips x12,x9,x8

  2. #132
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    Sep 2017
    Location
    Norway
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    weight in kg.

    25.03 Mon
    Squat 162x2x3
    Press 52.5x8x3
    RDLs 140x5x5
    Chins 20x2x5


    27.03 Wed
    Squat 117.5x8x3
    Press 78x2x3
    Pendlay row 97.5x5x5


    29.03 Fri
    Squat 117.5x5x3
    Pin press (forehead) 85x3x2,87x3x3
    Rack pull 205x5
    Dips 10x7x1,15x7x2

  3. #133
    Join Date
    Sep 2017
    Location
    Norway
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    300

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    weights in kg

    30.03 Sat
    Inc bench 70x8x3

    01.04 Mon
    Squat 120x8x3
    Press 55x8x3
    RDLs 142.5x5x5
    Chins 5x6


    03.04 Wed
    Squat 127.5x8x3
    Press 60x8x3
    Pendlay row 100x5x5

    05.04 Fri
    Squat 120x5x3
    Pin press (chin) 80x3,81x3x4
    Halting deadlift 162.5x8x2
    Dips 5x10

    06.04 Sat
    Inc bench 75x6x3

  4. #134
    Join Date
    Sep 2017
    Location
    Norway
    Posts
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    weights in kg.


    08.04 Mon 10.04 Wed 12.04 Fri 13.04 Sat
    Squat 147.5x5x3 Squat 120x8x3 Squat 120x5x3 Inc bench 80x4x3
    Press 55x8x3 Press 72.5x5x3 Pin press (nose) 84x3x5
    RDL 142.5x5x5 Pendlay row 102.5x5x5 Rack pull 205x5
    Chins 9,8,6 DB curls 40lbs10?x2 Dips 15,12,11
    19.04 Fri 22.04 Man 24.04 Ons 27.04 Fri
    Squat 165x2x3 Squat 120x8x3 Squat 120x5x3 Inc bench 72.5x8x3
    Press 55x8x3 Press 80x2x3 Pin press (forehead) 88x3x5
    Barbell shrug 225x5 Pendlay row 105x5x5 Halting deadlift 167.5x8x2
    Chins 25x1x10
    Attached Images Attached Images
    Last edited by Espen Lund; 04-29-2019 at 01:29 AM.

  5. #135
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    Sep 2017
    Location
    Norway
    Posts
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    weights in kg.

    29.04 Mon 02.05 Thurs 03.05 Fri
    Squat 130x8x3 Press 62.5x8x3 Squat 120x8x3
    Press 58x8x3 4cm deficit deadlift 170x5x2 Weighted dips 17.5x7x5
    RDLs 145x5x5
    Chins 7x5 (RG:35)

  6. #136
    Join Date
    Sep 2017
    Location
    Norway
    Posts
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    weights in kg

    06.05 Mon 08.05 wed 11.05 sat
    Press 75x5x3 Squat 150x5x3 Pin press (chin) 83x3x5
    Inc bench 77.5x6x3 Press 58x8x3 Deficit deadlift 172.5x5
    172.5x5 (straps)
    Weighted dips 20x7x5 Chins 5x6,2x5 (RG:40) Weighted dips 20x8x3,7x6

  7. #137
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    Sep 2017
    Location
    Norway
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    starting strength coach development program
    Weights in kg.


    13.05 Mon 15.05 Wed 17.05
    Press 82.5x2x3 Squat 170x2x3 No traning because of sickness
    Inc bench 82.5x4x3 Press 58x8x3
    Barbell rows 110x5x5 Chins 21.25x2x5
    Barbell curls 40x10x2,x8
    20.05 Mon 22.05 Wed 24.05 Fri
    Press 82.5x2x3 Squat 170x2,150x3 DDL 4cm 172.5x5 (straps)
    Inc bench 82.5x4x3 Press 58x8x3 Pin press (nose) 86x3x5
    Chins 21.25x2x5 Dips 3x12,2x10
    27.05 Mon 29.05 Wed 31.05 Fri
    Squat 132.5x8x3 Press 65x8x3 Pause squats 140x5x2
    Incline bench 75x8x3 DDL 4cm 175x5 (straps) Pin press (forehead) 90x3x3
    Chins 5x4x10 (RG:40) Barbell rows 112.5x5x3

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