Bergstedt's Intermediate Log

[Bergstedt]

I think you did a great job, not bombing out, consider you have had a back hurt for quite a while during the last year, if Im not totally wrong.

Thank you, Lasse! You are correct. I just went into the meet with hopes of a solid performance, since the training leading up to the meet had felt so good. But more meets will come!

[Bergstedt]

Yesterday I started a new program, after finishing two cycles of The Bridge, called The Journey, written by Greg Nuckols. I have followed it pretty much verbatim and have constructed a nine week program with a two week peak for the next meet in May.

This was my first workout in 9 days and it felt good both to be back and to be as fresh as I was. I can't wait to get a new cycle started and to hopefully see some gains!

OHP w/ belt: 52,5 kg*4*5 (@8 on the last set. Maybe 2 minutes rest between sets.)

CGBP: 92,5 kg*2*4 (Comp setup. @8,5 on the last set. Felt pretty strong and good.)

Lat pulldowns 013: 60 kg*10*3 (Dat pump, tho!)

Dips: bw*10*2

DB flyes: 11 kg*6*2

EX bar bicep curls 013: 25 kg*6*2

Tricep push-downs: 25 kg*8*2

Facepulls w/ green rubber band: 2*12

Rubber band pull-aparts: 2*12

[Bergstedt]

Squats: 142,5 kg*4*4

SGDL: 140 kg*8, 130 kg*6*2 (I was supposed to do a 10RM effort in the first set, and realized 8 reps in that this would be a true all out balls to the wall 10RM effort, which I didn't really want to do the first heavy workout in over 3 weeks, so I cut it 2 reps short and then lowered the weight for my two sets of 6-8 reps.)

Reveresed hypers: 2*12

Leg curls: 30 kg*8*2

Leg extensions: 40 kg*8*2

Sitting rows: 50 kg*6*2

[Bergstedt]

Bench press: 95 kg*2*4 (around @7-8 on all doubles.)

Push press: 55 kg*10, 7, 7 (One 10RM effort with two to four following sets of six to eight reps.)

Lat pulldowns (V handle): 60 kg*10*3 (60 sec rest.)

Lateral raises: 9 kg*10*4

Skull crushers: 25 kg*8*2

Incline DB presses: 16 kg*8*2

[Bergstedt]

Saturday's AM workout.

Deadlifts: 150 kg*4*5

Front squats: 100 kg*4*4 (T spine was @9-9,5 on all sets and everything below was @nothing...)

Leg extensions: 40 kg*8*6 (013 tempo. This was a whole lot of leg extensions... Around 90 sec rest between sets. The "weird" thing is that you feel ready to go in almost no time, despite having to work through what feels like a whole sea och burning hell and pain when doing them.)

Leg curls: 25 kg*8*4 (013 tempo.)

Sitting rows: 60 kg*8*4

This workout felt good so I did all the sets.

[Bergstedt]

Sunday's PM workout.

OHP: 56 kg*3*5 (@8 on the last set. This week's pressing felt stronger than last week's.)

CGBP: 92,5 kg*2*6 (@10 on the last set, but still with control.)

Lat pulldowns: 65 kg*8*3 (013 tempo.)

Incline DB presses: 22 kg*8*4 (@10 on the last set. Around 90 sec rest between sets.)

EZBB bicep curls: 25 kg*10*3

Tricep pushdowns: 25 kg*10*2

Lateral DB raises: 7 kg*12*2 (Super strict.)

Band pull-aparts: green rubber band*10*2

[Bergstedt]

This morning's (Monday) AM workout (due to work, I had to work out four days in a row and will now not be able to work out for a couple of days, which will give me some much-needed and appreciated rest.)

Squats: 152,5 kg*3*5 (@8,5 on the last set. They all felt heavy but moved quite well. I am not really used to heavy squats at 6am, but I felt surprisingly strong.)

SGDL: 140 kg*8, 6, 6, 6 (8RM + 2-4 sets of 5-6 reps. I think the "8RM" attempt was around @7-8, so it wasn't a true attempt, but considering my lower back and this previous year I felt prudent to stay within reasonable limits. These also felt a lot better this workout than last week's, since then I did 8 reps @9 on the same weight and lowered the weight to 130 kg for two more sets of 6 reps.)

Unilateral leg curls: 15 kg*6*2

Sitting rows: 60 kg*8*3