Training Documentation – Mars 28th, 2013

Mars 28th –  Squat + Assistance

Jim Wendlers 5/3/1 (round 2)

Cycle: 1 Week: 1 Day 4

Bodyweight: 80.2 kgs/176.4 lbs

Warm Up
500m rowing
Stretching, mobility training and rotator cuff exercises etc.

5/3/1

Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 5 (Pause squat)
50 kgs/110 lbs x 5
65 kgs/143 lbs x 5
72.5 kgs/159.5 lbs  3
Workout Sets
77.5 kgs/170.5 lbs x 5
90 kgs/198 lbs x 5
100 kgs/220 lbs x 12  (5 +7) 

Boring But Big -ish

Squat
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 13

Deadlift
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10

Leg Curl
3 x 10

Leg Extension
3 x 15

Pull-Ups
3 x 8

Hanging Crunches
3 x 8-12

Training Documentation – Mars 27th, 2013

Mars 27th –  Bench Press + Assistance

Jim Wendlers 5/3/1 (round 2)

Cycle: 1 Week: 1 Day 3

Nothing spectacular about today’s training. But nothing to complain about either.

Bodyweight: 79.3 kgs/174.5 lbs

Warm Up
500m rowing
Stretching, mobility training and rotator cuff exercises etc.

5/3/1

Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
35 kgs/77 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
50 kgs/110 lbs x 5
55 kgs/121 lbs x 5
62.5 kgs/137.5 lbs x 9 (5 +4)

Boring But Big -ish

Bench Press
40 kgs/88 lbs x 12
40 kgs/88 lbs x 14 Narrow Grip
40 kgs/88 lbs x 11
40 kgs/88 lbs x 15 Narrow Grip
40 kgs/88 lbs x 13
40 kgs/88 lbs x 11 Narrow Grip

Dumbbell  Row
32 kgs/70.4 lbs x 10
32 kgs/70.4 lbs x 10
32 kgs/70.4 lbs x 10

T-Bar Row
50x 12

Cable Row Narrow Parallel Grip 
40 kgs/88 lbs x 15
40 kgs/88 lbs x 15

Triceps Pushdowns
x 15
x 15
x 15

 Tomorrow is squat day! 😀

I mentioned in my presentation that I’m a huge video game nerd. Up until now, however, I’ve been able to refrain from ranting about video games. Today I believe it’s time to put all that self restraint aside and post a very special video that was shown today at GDC (Game Developers Conference) 
It’s from the next installment of the metal gear solid saga. My favourite videogame series of all time. I can’t wait to play it.

Training Documentation – Mars 22th, 25th & 26th. 2013

I’m sorry I haven’t been posting in my journal for a while. Here are my three latest workouts!

Mars 22th –  Bench Press/Squat + Assistance

My lower back wasn’t fully recovered since Wednesday’s deadlifts but all in all it was a good workout.

Bodyweight: 79.8 kgs/175.6 lbs

Warm Up
500 m Rowing (Concept 2)
Stretching and mobility training
Rotator cuff exercises

Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
50 kgs/110 lbs x 3
Workout Sets
60 kgs/132 lbs x 5
70 kgs/154 lbs x 3
80 kgs/176 lbs x 2 (1 +1)

70 kgs/154 lbs x 3
70 kgs/154 lbs x 3
70 kgs/154 lbs x 3
70 kgs/154 lbs x 3
70 kgs/154 lbs x 2

Squat
Warm Up Sets
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
65 kgs/143 lbs x 5
80 kgs/176 lbs x 3
100 kgs/220 lbs x 1
Workout Sets
110 kgs/242 lbs x 3
110 kgs/242 lbs x 3
110 kgs/242 lbs x 3

80 kgs/176 lbs x 16
80 kgs/176 lbs x 14

Cable Rows
Workout Sets
50 kgs/110 lbs x 5
50 kgs/110 lbs x 5
50 kgs/110 lbs x 5

Lying Triceps Extensions
35 kgs/77 lbs x 8
35 kgs/77 lbs x 6
35 kgs/77 lbs x 6

_________________________________________________________________________

Mars 25th –  Bench Press + Assistance

Jim Wendlers 5/3/1 (round 2)

Cycle: 1 Week: 1 Day 1

This week I started a new round of JW’s 5/3/1 and I reset my max weights to 90% of my one rep max. I’m looking forward to seeing some progress again.

Bodyweight: 79.7 kgs/175.3 lbs

Warm Up
Stretching, mobility training and rotator cuff exercises etc.

5/3/1

Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
35 kgs/77 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
47.5 kgs/104.5 lbs x 5
55 kgs/121 lbs x 5
62.5 kgs/137.5 lbs x 9 (5 +4)

Boring But Big -ish

Bench Press
50 kgs/110 lbs x 8
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10

Overhead Press
20 kgs/44 lbs x 8
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10

Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 10
x 10

Pull Ups (Palms away)
x 8
x 8
x 8

Lat Pulldown
60 kgs/132 lbs x 10
60 kgs/132 lbs x 10

Arms

Scott Curl
x 15
x 12
x 12

Lying Triceps Extensions
x 15
x 15
x 15

_________________________________________________________________________

Mars 26th –  Deadlift + Assistance

Jim Wendlers 5/3/1 (round 2)

Cycle: 1 Week: 1 Day 2

Good workout! The “all out” deadlift set at ten reps was brutal. No worries though. The club  offered us coffee and cookies. 😀

Bodyweight: 79.6 kgs/175.1 lbs

Warm Up
500 m Rowing (Concept 2)
Stretching, mobility training and rotator cuff exercises etc.

5/3/1

Deadlift
Warm Up Sets
20 kgs/44 lbs x 10
62.5 kgs/137.5 lbs x 5
77.5 kgs/170.5 lbs x 5
92.5 kgs/203.5 lbs x 3
Workout Sets
100 kgs/220 lbs x 5
115 kgs/253 lbs x 5
132.5 kgs/291.5 lbs x 10 (5 +5)

Boring But Big -ish

Deadlift
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10

Squat
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10

Patrial Dragon Flags
x 3

Hanging Crunches
x 10
x 8
x 8

Chin-ups (Palms towards face)
x 10
x 10

Training Documentation – Mars 18th & 20th 2013

Don’t worry! Ive been training this week as well. Here’s what I’ve achieved this week so far. (Monday and wednesday)

Mars 18th –  Squat/Benchpress + Assistance

Bodyweight: 80,2 kgs/176,4 lbs

Warm Up
500 m Rowing (Concept 2)
Stretching and mobility training
Rotator cuff exercises

Squat
Warm Up Sets
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
65 kgs/143 lbs x 5
80 kgs/176 lbs x 3
Workout Sets
100 kgs/220 lbs x 5
100 kgs/220 lbs x 5
100 kgs/220 lbs x 5
100 kgs/220 lbs x 5
100 kgs/220 lbs x 5

Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
50 kgs/110 lbs x 5
Workout Sets
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5

Pull Ups (Palms away)
x 8
x 8
x 6

Could’ve gone better. But who am I to complain. It could’ve gone a lot worse as well.

_________________________________________________________________________

Mars 20th –  Deadlift + Assistance

Bodyweight: 79.7 kgs/175.3 lbs

Warm Up
500 m Rowing (Concept 2)
Stretching and mobility training etc.

Deadlift
Warm Up Sets
70 kgs/154 lbs x 5
90 kgs/198 lbs x 5
110 kgs/242 lbs x 3
130 kgs/286 lbs x 3
140 kgs/308 lbs x 1
Workout Sets
150 kgs/330 lbs x 3
150 kgs/330 lbs x 3
150 kgs/330 lbs x 3
150 kgs/330 lbs x 3
150 kgs/330 lbs x 3
150 kgs/330 lbs x 2

Pull Ups (Palms away)
x 8
x 8
x 7
x 6

Lying Triceps Extensions
35 kg/77 lbs x 6
35 kg/77 lbs x 6
35 kg/77 lbs x 6

Circus Press (Light Weight)
3 sets 15 reps

Very pleased with today’s training

Training Documentation – Mars 15th, 2013

I Kept i fairly light today. But all in all I’m satisfied.

I’ve been having some problems with my left shoulder lately, so I skipped the bench press to let i recover.

Squat/Deadlift + Assistance

Bodyweight: 80,1 kgs/176,2 lbs

Warm Up
500 m Rowing (Concept 2)
Stretching and mobility training
Rotator cuff exercises

Squat
Warm Up Sets
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
50 kgs/110 lbs x 5 (Pause at the bottom.)
65 kgs/143 lbs x 5
65 kgs/143 lbs x 3 (Pause at the bottom.)
80 kgs/176 lbs x 3
80 kgs/176 lbs x 1 (Pause at the bottom.)
Workout Sets
100 kgs/220 lbs x 5
100 kgs/220 lbs x 5
100 kgs/220 lbs x 5
100 kgs/220 lbs x 5
100 kgs/220 lbs x 5
100 kgs/220 lbs x 8

Deadlift
Warm Up Sets
70 kgs/154 lbs x 5
100 kgs/220 lbs x 5
Workout Sets
120 kgs/264 lbs x 5
120 kgs/264 lbs x 5
120 kgs/264 lbs x 5
130 kgs/286 lbs x 5
130 kgs/286 lbs x 8

Pendlay Row
60 kgs/132 lbs x 10
60 kgs/132 lbs x 10
60 kgs/132 lbs x 10

Pull Ups (Palms away)
x 6
x 6
x 6

Leg Curl
x 10
x 10
x 10

Hanging Crunches
x 8
x 8
x 8

Training Documentation – Mars 13th, 2013

Nothing to serious (or interesting). So I’ll keep this short.

Full Body High Rep Workout

Bodyweight: 80,2 kgs/176.4 lbs (Trend: 80,5 Kgs/177.1 lbs)

Warm Up
2 min cardio
Stretching and mobility training
Thorough rotator cuff warm upp and mobility

Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
50 kgs/110 lbs x 5 (Pause at the bottom)
75 kgs/165 lbs x 10
75 kgs/165 lbs x 10
75 kgs/165 lbs x 10

Good Mornings: 2 sets

Chin Ups/PullUps: 5 sets

T-Bar Row: 3 sets

Lat. Pull Down: 3 sets

Dips: 3 sets

Bench Press: 2 sets

Triceps Push Down: 3 sets

Biceps Curl: 2 sets

Scott Curl: 3 sets

Hanging Crunches: 3 sets

One-handed OH-Dumbbell Press: 3 sets

Training Documentation – Mars 11th, 2013

Yesterday I felt that I hadn’t quite recovered from last weeks efforts. The weights felt heavy and I hadn’t slept to well the night before.

Full Body Workout (Zombie mode)
Week: 2, Day: 1
Squat/Bench Press/Deadlift + Assistance

Bodyweight: I forgot to weigh in. (Trend: 80.4 kgs/176.9 lbs)

Warm Up
2-3 min cardio
Stretching and mobility training

Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
52,5 kgs/115.5 lbs x 5
65 kgs/143 lbs x 5
80 kgs/176 lbs x 3
Workout Sets
85 kgs/187 lbs x 5
97,5 kgs/214 lbs x 5
112,5 kgs/247.5 lbs x 5

70 kgs/154 lbs x 5 (Pause and count to five in the lowest position)
70 kgs/154 lbs x 10

Bench Press (Still some issues with the technique but at least there was some significant improvements from last week.)
Warm Up Sets 
20 kgs/44 lbs x 20 (Feet Up)
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
50 kgs/110 lbs x 5
57,5 kgs/126.5 lbs x 5
65 kgs/143 lbs x 5 +1

Deadlift
Warm Up Sets
70 kgs/154 lbs x 5
85 kgs/187 lbs x 5
102,5 kgs/225.5 lbs x 3
Workout Sets
112,5 kgs/247.5 lbs x 5
127,5 kgs/280.5 lbs x 5
I felt that my lower back was about to give up, so I skipped the last set.

Pull Ups (Palms away)
x 8
x 8
x 8

Dips
x 10
x 10
x 10

Hanging Crunches
x 10
x 8
x 8

Training Documentation – Mars 8th, 2013

Great workout! It felt so good that I didn’t want it to end. But after almost three hours of lifting one tends to become quite exhausted. 😀

Full Body Workout

Week: 1, Day: 3
Squat/Bench Press/Deadlift + Assistance

Bodyweight: 80,2 kgs (Trend: 80,3 Kgs)

Warm Up
2-3 min cardio
Stretching and mobility training Some rotator cuff warm up

Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
52.5 kgs/115.5 lbs x 5
65 kgs/143 lbs x 5
80 kgs/176 lbs x 3
Workout Sets
92.5 kgs/203.5 x 5
105 kgs/231 lbs x 3
120 kgs/264 lbs x 1

130 kgs/286 lbs x 1 Extra set.

This was actually the heaviest I’ve gone since I started having trouble with my right hip (the summer of 2012). It felt really great and there was no pain whatsoever. The depth of all the squats was good today but i need to work on being more explosive.

Bench Press Technique
20 kgs/44 lbs x 10 Feet Up
20 kgs/44 lbs x 10
40 kgs/88 lbs x 5
40 kgs/88 lbs x 5
40 kgs/88 lbs x 2
40 kgs/88 lbs x 2
50 kgs/110 lbs x 2
50 kgs/110 lbs x 2
60 kgs/132 lbs x 1
60 kgs/132 lbs x 1
60 kgs/132 lbs x 1

I tried a new technique today in the bench press where I put my feet away from the bench instead of under it. It felt quite good actually. A bit more stable.

Deadlift
Warm Up Sets
70 kgs/154 lbs x 5
90 kgs/198 lbs x 5
110 kgs/242 lbs x 3
Workout Sets
120 kgs/264 lbs x 5
140 kgs/308 lbs x 3
160 kgs/352 lbs x 1

165 kgs/363 lbs x 0 Extra set.
165 kgs/363 lbs x 1 Extra set.

Pull Ups Short rest
x 8
x 7
x 6

Dips Short rest
x 10
x 8

Have a great weekend everyone!

 

My Temporary Training Program.

As requested, here’s the program I’m (kind of) following at the moment. Note that it’s just a short term solution until Project Power starts. It’s not something that I would recommend for long term usage. There are lots of better programs out there if you’re looking for something more serious.

Temporary Full Body Workout (Click for enlargement)

Also note that I’ve lowered my training max for calculating the weights significally.

Training Documentation – Mars 6th, 2013

Today I trained with a friend with whom I train on occasion. We went to the gym where he usually trains. Sats at mobilia in Malmö. It was different from the gyms I usually go to. Everything was very clean and had a peculiar scent of strawberries. 😀 I’m quite impressed with the equipment however and, all in all, it was a very pleasant training session.

Full Body Workout

Week: 1, Day: 2
Squat/Bench Press/Pendlay Row + Assistance

Bodyweight: 80,2 kgs/176.4 lbs (Trend: 80,5 Kgs/177.1 lbs)

Warm Up
Stretching and mobility training

Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
52,5 kgs/115.5 lbs x 5
65 kgs/143 lbs x 5
80 kgs/176 lbs x 3
Workout Sets
92,5 kgs/203.5 lbs x 3
105 kgs/231 lbs x 3
117,5 kgs/258.5 lbs x 3

120 kgs/264 lbs x 1 (No problem. Could’ve gone heavier. Should’ve gone deeper.)

Bench Press Still some trouble with the technique. 
Warm Up Sets 
20 kgs/44 lbs x 10 (Feet Up)
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
52.5 kgs/115.5 lbs x 3
60 kgs/132 lbs x 3
70 kgs/154 lbs x 3

75 kgs/165 lbs x 2
80kgs/176 lbs  x 0 (fail)

Incline Bench Press (My left shoulder felt a bit unstable)
50kgs/110 lbs x 3
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10

Pendlay Row
40 kgs/88 lbs x 10
40 kgs/88 lbs x 8
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
80 kgs/176 lbs x 5
80 kgs/176 lbs x 5

+ some light one-handed dumbbell presses at home.

Cheers!