Valhall's training log

[Valhall]

Saturday December 12
Intensity day

Squat
20kgx5
20kgx5
50kgx5
80kgx3
120kgx2
130kgx1
140kgx1
150kg(331lbs)x5 Sweet!

Press
20kgx5
20kgx5
40kgx5
50kgx3 Here for some reason I decided to not do it with right technique and ended up straining something in my right trapezoids.
60kgx2 Performing the press correctly did not provoke the pain in my shoulder/trapezoids
70kgx1
79.1kg(174lbs)x5 Sweet, new PR, despite what happened earlier.

Deadlift
60kgx5 The pain in the trapezoids was very much painful while doing the deadlift.
90kgx3
120kgx2
145kgx1
160kgx1
175kg(386lbs)x4 Did not feel the pain in the trapezoids at this point, either that or it was so heavy I just didnt notice it ^^. Also I failed on the 5th rep. Looking at the camera my form was down right sucky, so that should explain it.

Dips
4 4 4 3

Post workout comments
The squat was nice, every rep from 3. to 5. felt like it would be the last, but every time I squatted down I had no problem getting back up. Looking at the camera showed that technique was good, on all but the first rep that was to paralell and not below.

I still feel it in my trapezoids and shoulder when I pull the arm in certain directions. Hopefully this wont fuck with the powerlifting meet next saturday, Im hoping it will heal up and be fine.

Deadlift technique was bad today, I dunno why as it was very nice last time.

[Valhall]

Tuesday December 13
Volume day

Squat
20kgx5
20kgx5
50kgx5
70kgx3
100kgx2
125kgx5 Dang, I upped volume day weight by 2.5kg and it actually felt alot heavier today.
125kgx5
125kgx5
125kgx5
125kgx5

I just got done with squats before I had to chip in cleaning the club for the upcoming christmas meet, I was not done until 3 hours later at which point I continued training albeit shortened it down a bit.

Bench Press w/stop 3 hours later at 9pm
20kgx10
20kgx5
40kgx5
60kgx3
80kgx2
95kgx5 Bench felt strong
95kgx5
95kgx5
95kgx5
95kgx5

Good morning My first time trying good morning, and I was short on time so I did some ramping sets up to 40kg
20kgx5
25kgx5
30kgx5
35kgx5
40kgx5 Dang, these were harder than I thought.

Power Clean It was too late so I just did a few ramping sets up to 80kg
60kgx5
65kgx3
70kgx3
80kgx1

Post workout comments
Workout felt good but alas I had to split it up which "broke" it a bit. But it was for a good cause, and I got the squat and bench done as they should. Benching with a stop at the bottom felt strong.

I dont know if doing the good mornings was such a good idea with the coming meet, since my hamstrings and lower back have DOMS as hell :P
But I think it will be fine.

Not feeling the pain in the trapezius and shoulder anymore, thats good.

I think things are looking good for the meet, on thursday im going to do a very light workout with very light weights and then I'll be ready for saturdays meet.

[Valhall]

Thursday December 15

Squat
20kgx10
40kgx5
60kgx3
80kgx2
100kgx5
100kgx5

Press
20kgx5
20kgx5
40kgx5
50kgx3
60kgx2
70kgx5
70kgx6 Counted wrong, was going to be 5. Noticed on the video after.
70kgx5

Chin-ups
1 2 3 2 1
1 2 3 2 1
1 2 3 2 1
= 27

Post workout comments
Light workout, not pushing it until the powerlifting meet.
Hoping the light squats also will help get the DOMS out of my hamstrings :P Also been foam rolling them.

Not much to say, light workout, looking forward to the meet.

[Valhall]

Saturday December 17
Time for the christmas powerlifting meet at my club.

Beforehand I had decided on what I was going to attempt. I was both afraid I had set the list too low or too high but now it seems I set it quite ok.

Squat
155kg(324lbs)x1 Easy, good lift.
165kg(364lbs)x1 Hard, but good lift :P
170kg(375lbs)x1 Hardest I've ever lifted, but the lift was good. My jaw actually hurt after this.

Bench Press
115kg(254lbs)x1 Easy, but no lift. I didnt wait for the commands.
120kg(265lbs)x1 Easy, good lift.
125kg(276lbs)x1 Also easy, good lift.

Deadlift
180kg(397lbs)x1 Hard as hell, wtf? Well seems I forgot to use my belt!!! Good lift still the same.
190kg(419lbs)x1 Easier, good lift. Belt this time :P
200kg(441lbs)x1 Hard, but not as hard as the squat. Good lift. Think I had more in me.

Post meet comments:
Had loads of fun on this meet. Drank glogg and ate gingerbread men hehe.

Squat was hard, I think I calculated the weights pretty accurate here.

Bench was easier, I had more in me but I didnt dare reach higher. Next time!

Deadlift was hard but easy still the same. I had to laugh at my first attempt when I forgot to use my belt. Several people told me after "Why didnt you use a belt?" , but I didnt hear them as my head was just clogged with exhaustion. After a minute I burst out "wtf, I didnt use my belt!" and people burst out laughing about it.

After the meet a bunch of us went out for pizza and beers.

The 170kg(375lbs) Squat:

[Valhall]

This week I started my calculations of 5/3/1 so called Real 1RM.

First up was press, I've never done a real max of the press so I calculated it through 5 x weight x 0.0333 + weight and did reps at 80% of this weight.

So 5 x 79.1kg x 0.0333 + 79.1kg = 92.27, took 80% of that which was about 72.5kg and pressed that for "maximum" reps. That added up to 8 reps which then became
8x72.5kgx0.0333+72.5kg = 91.814. Quite similar number indeed.

I was not in the best of shape today, quite frankly I was in shitty form. Atleast when it came to the assistance excersises

Press
20kgx10
20kgx5
40kgx5
60kgx5
70kgx2
72.5kgx8

Dips (super set with chin-ups)
3 1
4 2
3 2
= 15

Chins (super set with Dips)
1 2 3 2 1
1 2 2 1
1 2 2 1
= 21

Post workout comments
I was not in good shape today, and my right arm (which has been bothering me with somewhat tendonitis since the meet on saturday) was bothering me and only became worse when I did chins superset with Dips. I believe the culprit was the dips .

I was supposed to do it light on the assistance excersises, but as it was bodyweight excersises and im heavy as fuck it kinda became to heavy.

I wasnt supposed to do the assistance excersise as a super set either, but I was in a hurry. Stupid.

After the workout I went to a dinner with my department with a few too many drinks. My plan was to calculate real rm squats tomorrow but I think I'll postpone that till thursday.