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Thread: Espen's Training Adventures

  1. #1
    Join Date
    Sep 2017
    Location
    Norway
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    Default Espen's Training Adventures

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Figured I'd give this a go, if only for my own musings and record.

    About me: Male, 29 yo, ~105 kg, 1.88m, mechanical engineer from norway

    I've been training for a bit over two years, but I'm pretty new to intermediate programming. I really did everything wrong on NLP, and had to learn the hard way. I was completely new to training at the time.

    I have been running HLM for perhaps 2 months, which was going well. Nevertheless, workouts are taking too long, so I will try 4xweek from now on, with flexibility in my program to reduce to 3 or 2 x week if I have little time. It's also flexible in that, if I have more time some days, I can add accessory work, but it's not really necessary for my progress atm.

    Layout looks like this:

    Mon:
    Heavy Bench
    Light Press
    Biceps/bench/abs accessory work if time permits

    Tues:
    Heavy squat
    Deadlift variant
    Chins
    Back accessory if time permits

    Thurs:
    Heavy Press
    Dips
    triceps/shoulder/abs accessory work if time permits

    Fri:
    Heavy deadlift
    Squat variant
    chins
    Conditioning (air bike, prowler, etc.)


    Atm, my current best lifts are :

    Squat: 5 x 167.5kg
    Deadlift: 5 x 167.5kg
    Press: 3 x 5 x 75kg
    Bench: 5 x 112kg

    Monday's workout (11.06.18) - sets x reps x weight

    Bench:
    1 x 5 x 112kg
    4 x 5 x 107kg

    Press:
    3 x 5 x 65kg

    Dips:
    3 x 12

    DB curls:
    2 x 11 x 17.5kg
    1 x 8 x 17.5kg

    Weighted situps:
    2 x 10 x 15kg
    Last edited by Espen Lund; 06-25-2018 at 01:50 AM.

  2. #2
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    Tuesday

    Squat:
    1 x 5 x 157.5kg YouTube
    1 x 5 x 147.5kg
    2 x 5 x 157.5kg
    1 x 5 x 147.5kg

    I managed to misload two of my back-off sets after having to change squat rack due to a crossfit session.

    RDL:
    3 x 5 x 105kg

    I really like this exercise. Think I will keep it for a while as sub for light deadlift.

    Chins:
    3x6
    Last edited by Espen Lund; 06-15-2018 at 03:41 AM.

  3. #3
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    Thursday

    Press:
    1 x 3 x 76kg
    4 x 5 x 69kg

    Weighted Dips:
    3 x 10 x 15kg

    Seated Overhead DB Press:
    3 x 8 x 17.5kg

    Triceps extensions w/bar:
    3 x 12 x 70lbs
    Last edited by Espen Lund; 06-15-2018 at 03:50 AM.

  4. #4
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    Sep 2017
    Location
    Norway
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    Friday

    Paused Squat:
    3 x 5 x 142.5kg YouTube

    Deadlift:
    2 x 3 x 172.5kg YouTube YouTube

    Deadlifts felt OK, but still not completely satisfied with my setup. Feel my back is not tight enough. But it's getting better.

    Chins:
    2 x 7
    1 x 5

    Chins are still not impressive.

    Lat Pulldown:
    1 x 5 x 80lbs
    1 x 5 x 75lbs
    1 x 8 x 65lbs

    Got a little greedy on the weight, meant to do more repetitions on each set.

  5. #5
    Join Date
    Nov 2017
    Location
    WV
    Posts
    332

    Default

    It looks like you are off to a good start. I am in a similar situation in that I did a lot of things wrong in LP until I started reading the books. I still do plenty wrong but am learning everyday. I'm also pretty new to intermediate programming. Good luck on the 4 day HLM program it looks like a good one.

  6. #6
    Join Date
    May 2018
    Posts
    747

    Default

    You and I are pretty much exactly the same stats, except Iím a chemical engineer, so I have you beat there 😁

    I messed up my NLP before too. This time I actually read the book and decided to keep a log for accountability. Going better thatís for sure.

    Good luck with your HLM adventures!

    P.s. - Iíve been to Norway a few times and loved it. Specifically Tonsberg, Oslo, and Dagali. I would live in Dagali if I could.

    Jeg snakker ikke norsk, unfortunately.
    Last edited by Eric Schexnayder; 06-16-2018 at 10:10 AM.

  7. #7
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    Norway
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    Default

    Quote Originally Posted by Ken_L View Post
    It looks like you are off to a good start. I am in a similar situation in that I did a lot of things wrong in LP until I started reading the books. I still do plenty wrong but am learning everyday. I'm also pretty new to intermediate programming. Good luck on the 4 day HLM program it looks like a good one.
    Quote Originally Posted by Eric Schexnayder View Post
    You and I are pretty much exactly the same stats, except Iím a chemical engineer, so I have you beat there 😁

    I messed up my NLP before too. This time I actually read the book and decided to keep a log for accountability. Going better thatís for sure.

    Good luck with your HLM adventures!
    Thank you. I actually read the books pretty early on, then did all the mistakes you can possibly do + some more. I got to easily distracted by other fitness gurus on the internet. But on the other hand, now I know better what works and what doesn't based on my own experience. Experiencing with programming in some of the fun, I guess.

    Quote Originally Posted by Eric Schexnayder View Post
    P.s. - Iíve been to Norway a few times and loved it. Specifically Tonsberg, Oslo, and Dagali. I would live in Dagali if I could.

    Jeg snakker ikke norske, unfortunately.
    That's some pretty solid norske right there.

  8. #8
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    May 2018
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    Quote Originally Posted by Espen Lund View Post
    That's some pretty solid norske right there.
    Ha! Edited, but probably still wrong.

  9. #9
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    Quote Originally Posted by Eric Schexnayder View Post
    Ha! Edited, but probably still wrong.
    Heh, no, that's quite correct. 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.

    Monday
    Woke up early today, and went to training 5 in the morning. Needed more warmup than what I normally do, took time to wake the body up. Listening to Meshuggah helped.

    Bench:
    1 x 5 x 113kg - 5 min pause
    4 x 5 x 108kg - 3 min pause

    Press:
    3 x 5 x 66kg - 3 min pause

    Seated DB press:
    3 x 12 x 15kg - 2 min pause

    Sit ups
    3 x 10 - 1 min pause

    Started to rigorously time the pause between sets to keep training time down. I try 3 min on upper body lifts and 5 on lower body. Feels ok for now.

    Over to something completely else, I have listened alot to this album lately: YouTube

    I think it has some real well written proggy & melodic parts.

  10. #10
    Join Date
    Sep 2017
    Location
    Norway
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    starting strength coach development program
    Tuesday 19.06.18
    @ bodyweight of 107kg

    Squat:
    1 x 5 x 160kg YouTube
    4 x 5 x 150kg

    RDL:
    3 x 5 x 110kg YouTube

    Probably going too light on these.

    Supersetted with weighted chins:
    5 x 2 x 15 kg

    Did not sleep one single hour the night before training, and went to the gym 5 in the morning. That of course affected my concentration, and squats felt more heavy and soulbreaking than they normally do. But I got the job done. I've also evidently been training with streptococci the last 2 months, and will finally begin a pencilin cure today.
    Last edited by Espen Lund; 06-20-2018 at 05:48 AM.

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