Elo bänkar och leker SL

[elo_]

thanks boys! vi ser hur det går, jag ids inte spekulera desto mera, men en bra dag så kan det bli fina kilon. Så är det förstås för de övriga också och jag tror det kommer bli tight runt medaljerna där 190 kg kanske inte räcker till medalj men 195-200 räcker..

[elo_]

Bench press 2x5x80, 5x120, 3x140, with stop: 2x160, 2x170, 2x180 / 1020 kg
"stoppers", 2cnt 5x2x140 / 1400 kg
Chins 5x5xbw / 2675 kg
Dips 5x5xbw / 2675 kg

Total work load: 7770 kg
Body weight: 107.8 kg (evening)
Comments: Okay, so the start of the peaking cycle. Everything felt quite ok.

[elo_]

Bench press 2x10x20, 5x60, 5x100, 5x140
Hangbar bench press (-40 kg) 3x60, 3x105, 3x145, 1cnt stop: 3x165, 3x175, 3x185, 3x195, 2x205 / 3705 kg
Narrow grip bench press 10x20, 5x60, 5x100, 5x140, 1cnt stop: 3x3x160, 3cnt stop: 5x1x130 / 2790 kg
Snatch grip shrugs 20x60 / 1200 kg
Hang cleans 15x60 / 900 kg
Chins 15xbw + 10xbw / 2675 kg
Dips 15xbw + 10xbw/ 2675 kg

Total work load: 13945 kg
Body weight: 108 kg (morning)
Comments: Yeah, this felt ok. Was a fun session today with old friends and a lot of laughs - Oscar: always a pleasure, nice to discuss all different aspects of training! Jonas - great work on the squats, nice to see some warrior spirit!

I didn't have the best kind of tension for pressing but it was quite fun anyhow and somewhat decent strength levels. I also did some extra stuff for kicks and giggles.

[lelak]

Kan du inte lägga ut lite fler filmer när du kör, som Hertigen av Malax gör. Jag prenumererar på din youtube-kanal men man vill ju se mer! Såg att du är ingenjör, jag läser själv konstruktions på LTU! Bra grejer, man lär sig iaf att räkna hur många kilon som är på stången

[130kg finsk sisu]

vakor kommunism

[elo_]

Ursprungligen postat av lelak

Kan du inte lägga ut lite fler filmer när du kör, som Hertigen av Malax gör. Jag prenumererar på din youtube-kanal men man vill ju se mer! Såg att du är ingenjör, jag läser själv konstruktions på LTU! Bra grejer, man lär sig iaf att räkna hur många kilon som är på stången

Jag ska försöka skärpa mig i framtiden, jag är för lat.. Kul att någon följer med ens träning!

Ursprungligen postat av 130kg finsk sisu

vakor kommunism

va vakort

dagens genomgång och veckoöverblick:
29.07.2012 peaking cycle, week 1, day 3 (speed), 21 days out
Bench press 10x10x20, 5×60, 80, 100, 8x3x120 / 2880 kg
Chins 5x5xbw / 2675 kg
Dips 5x5xbw / 2675 kg

Total work load: 8230 kg
Body weight: 108 kg (morning)
Comments: Some speed training today. Nothing special. Got my arms massaged yesterday which is the first time ever, and it wasn’t an entirely pleasant experience. Think I have some small inflammations in my arms at the moment, but nothing that really hinders me from training.

Week overview
Total work load: 29945 kg in work sets
Comments: Ok, volume is cut back about 10 tonnes and the intensities have climbed up a bit. I will try to keep my lifting to three days / week and tonnage of around 30 metric tonnes. Intensities have climbed up into the higher regions. Everything feels quite fine at this point. I am starting to focus my training on more competition specific lifts at this point. Let’s see if I can chisel out a good competition form in the coming weeks.

[elo_]

30.07 range day

1 round compact, 18/25 - ok.

31.07.2012 peaking cycle, week 2, day 1, 18 days out

Bench press 3x10x60, 10x80, 5x100, 3x120, with stop: 2x140, 2x165, 2x175, 2x185 / 1330 kg
"stoppers", 2cnt 5x2x145 / 1450 kg
Chins 5x5xbw / 2675 kg
Dips 5x5xbw / 2675 kg
Pull overs 5 sets
Military press 5 sets

Total work load: 8130 kg
Body weight: 108 kg (morning)
Comments: Second week kicked into gear. Although the presses doesn't feel übergreat, they are decent.

[elo_]

Incline bench press 4x10x20, 5x60, 5x80, 5x100, 3x120, 3x130, 2x140 / 1530 kg
Narrow grip bench press 4x10x20, 5x60, 5x100, with stop: 3x140, 3x3x165 / 1905 kg
Chins 5x5xbw / 2675 kg
Dips 5x5xbw / 2675 kg

Total work load: 8785 kg
Body weight: 108 kg (morning)
Comments: Woof woof woof.

[elo_]

Speed bench 4x10x20, 5×60, 5×100, 5×140, 8x3x100 / 2400 kg
Wide grip bench (machine) 10×40, 80, 120, 160, 5×200 / 2600
Incline grip bench (machine) 10×40, 80, 120 / 1200 kg
Row (machine) 10×40, 80, 120, 160, 5×200 / 2600 kg

Total work load: 8800 kg
Body weight: 108 kg (morning)
Comments: Speed training.

Week overview
Total work load: 25715 kg in work sets
Comments: Second week of the peaking cycle. I’m starting to get bored. Inspiration for training and competing is at the moment at an all time low.

[elo_]

06.08.2012 range day
3 rounds compact, 18/25, 18/25, 12/25 - first two ok, the last one bad.


07.08.2012 peaking cycle, week 3, day 1, 12 days out

Bench press 10x20, 5x60, 5x100, 5x140, 3x160, with stop: 2x170, 2x180, 2x190 / 1080 kg
"stoppers", 2cnt 5x2x130 / 1300 kg
Chins 5x5xbw / 2675 kg
Dips 5x5xbw / 2675 kg

Total work load: 7730 kg
Body weight: 109 kg (morning)
Comments: I didn't have any kind real inspiration of lifting weights, but dragged my self to the gym. The 190 press was quite good, some stabilization problems around my left wrist, but nothing mayor. Short stops, so quite challenging to stay tight, but all in all a good workout.

[130kg finsk sisu]

va vakort. film?

[elo_]

Ursprungligen postat av 130kg finsk sisu

va vakort. film?

orka filma. nää, men lite synd nog att jag inte hade med kameran.

[elo_]

tjopp: http://strongishappy.wordpress.com/2...le-week-three/

[elo_]

13.08.2012 range day
awful shooting

14.08.2012 competition week day 1, 5 days out
Bench press 4x10x20, 5×60, 5×100, 5×140, 3×160, 2×170, 1×180, 3x3x140 / 2960 kg
Military press 3x5x60 / 900 kg
Barbell rows 3x10x50 / 1500 kg
Biceps 3 set

Total work load: 5360 kg
Body weight: 107.65 kg (after training on calibrated scales)
Water loading: 5 liters during the day
Comments: Yeah, quite easy today. Good power levels and easy weights. I’m shedding weight although I’m loading water, everything feels quite fine at this point. Today (15.8) I’ll try out my opener and then the rest of the week will be mostly focused on diet, travelling and coaching.

[elo_]

Warm up 15 minutes
Bench press 4x20x20, 2x5x60, 2x5x100, 2x5x140, with stop: 3×160, 2×170, 1×180, 1×187.5, 1×192.5 / 2780 kg
Seated row 3 sets
Lat pulldowns 3 sets

Total work load: 2780 kg
Body weight: 107.9 kg (after training on calibrated scales)
Water loading: 5 liters during the day
Comments: First off, I think I did strain my right pec.minor somewhat yesterday. It didn’t seem to bother me much today and I think I will be “symptom free” on Sunday.

Second, the pressing didn’t feel great muscularly today (due to the strain and the fact that I went a little bit too heavy yesterday), but the presses were technically very solid. Disciplined lifting with no form of psych up, controlled negative phase and good power output right of the chest. This is really how I should be lifting – concentrated and disciplined. This was a good practice for Sunday.