Bench Press and Milk!

Welcome to my log.
Anyone is welcome to comment in this log.

Stats:
height: 169
Weight: 84-85ish
Class: -83 - Before -74
Equipped or raw: Mainly geared
Experience: Sheiko since Autumn 2013.  Before that Russianbear from Pavel Tsatsouline since 2010.


My best lifts are(comp./training):
Raw (I rarely max my raw lifts):
SQ: 160/190
BP: 110/140
DL: 167,5/195

Gear:
SQ: 275/255
BP: 187.5/180
DL: 240/230

Post comp. workout.

Had competition yesterday (squat only) - so did a upperbody workout.

Warm up

Narrow grip benchpress:
5x1x90
2x1x100 5 cm board
2x3x110 5 cm board
5x2x90

Log press: 5x5
French press lying: 8x4
Bench rows: 6x5
Reverse hyper extension: 8x4
Pulldowns: 6x5
External rotation: 8x3 SS Facepull: 8x3
TKE: 8x3

Foamrolling

Bw: unknown today

Pre-prep period. Week 1 - day 1

Overhead squats

Front squats to box without belt:
5x2x80
4x4x90

Bench press:
5x2x80
4x4x90

Dips: 8x4
GHR: 8x4
Abs: 3 sets of planks
Facepull: 20x2

stretch

BW: 73,9

Pre-prep period. week 1 - day 3

Varm up

Geared bench press:
5x2x70
3x1x90
3x1x100
3x1x110 - 2,5 cm board
F6 size 40 shirt on
3x1x110 - 8 cm board
3x1x120 - 4 cm board
3x1x125 - 2,5 cm board
2x1x130 - 2,5 cm board
2x1x135 - 2,5 cm board
2x1x140 - 2,5 cm board
1x1x145 - 2,5 cm board

Note: My arch was really good today - but i can still get better. Most of the repetitions was paused. Never gone that heavy on such a small board.

Sumodeadlift from floor without belt:
5x2x110
3x5x130

Benchrow: 6x4 SS Flies: 8x4

Stretching

Bw: 74,5

Pre-prep. period - week 1 - day 5

Varm up

Front squat without belt:
4x2x80
3x5x95

Note: Feels very good.

Bench press with chains (38 kg.)
5x1x20 + chains
5x2x40 + chains
4x4x60 + chains

Db flies: 10x5

Squat without belt:
5x1x90
4x2x105
3x5x125

Note: Have to squeeze the bar harder in my setup or else it is going to irritate my wrist.

External rotation: 10x3
Face pull: 20x2

Stretch and foamrolling

Bw: 73,7

Pre. prep. period - Week 1 - day 6

Varm up

Decifit sumodeadlift without belt:
4x2x100 - w. stop at knee up and down
3x5x110 - Normal. I have to be more patient in the bottom of the lift.

Db bench press: 8x4
Log press: 5x5
Bench rows: 6x4
Pulldowns: 6x4
Reverse Hyperextension: 8x4

Foamrolling

Bw. 73,4

Sheiko prep. Period class 1 & CMS - week 1 - day 1

Maxes for This cycle:
Raw/Gear:
Sq: 175/220
Bp: 125/145
Dl: 175/215

Warm up

Front squat without belt:
4x1x55
4x1x70
4x3x90

Dmitri bench press:
5x1x70
4x1x75
3x1x90
2x4x95

Squat without belt:
3x1x95
3x1x115
2x4x130

note: better setup this time, but can still get better

DB flies: 8x4
sitting external rotation: 10x3
Abs: 10x3
lying external rotation: 10x3
reverse wrist curls: 10x3

foamrolling and stretch

BW: 75,1

Sheiko prep. Period class 1 & CMS - week 1 - day 3

Sumodeadlift to knees w/s pause:
3x1x90
3x1x105
3x4x125

Note: I forgot it was to the knee only and pulled all the way after pause

Bench Press:
5x1x65
5x1x75
3x1x90
5x1x90
7x1x90
4x1x90
6x1x90
8x1x90

Note: Very easy.

Sumodeadlift w/pause 5-7 cm above knees:
3x1x95
3x1x115
2x4x130

Note: Did'nt make any sense with the pause 5-7 above knees. I choose to pause it at the knees again after trying to pause in 5-7 above knees. Im consideren just to pause it at the knees whenever it says 5-7 cm above... Some input would be appreciated here!

Lats muscles (pull downs): 6x4
Good mornings: 5x5

Stretch and foam rolling

Bw: 73,8

Sheiko prep. Period class 1 & CMS - week 1 - day 5

Varm up

Geared Bench press:
5x1x60
5x1x80
5x1x90
3x1x100
F6 size 40 on
3x1x115 - 7,5 cm board
3x1x120 - 5 cm board
2x1x125 - 2,5 cm board
2x2x125 - Shirt
3x1x130 - 7,5 cm board
3x1x140 - 10 cm board
Shirt off

Squat w/pause at half squat position on the way down (no belt):
3x1x90
3x1x105
3x4x125

Dmitry bench press:
5x1x65
4x1x75
3x1x90
3x4x95

Flies: 8x4
Hyper extension: 8x4
External rotation: 10x3

Note: The Geared bench was allright today. Kept pressing lighter weights (using higher boards) since i am about to buy a new shirt. Hopefully i will bench in it friday next week. The idea is to gradually change the two back-off sets i have added to a 5/7,5 cm board.
The squat exercise was new to me and i did'nt cause me any problems.

Streching and foamrolling

Bw: 74,1

Sheiko prep. Period class 1 & CMS - week 1 - day 6

Warm up

Decifit deadlift (without belt):
3x1x100
2x4x110

Incline bench press (70 kg): 3x5

Deadlift from pins, bar is below knee (no belt):
3x1x100
3x1x115
3x2x130
2x3x150

Dip (with 10 kg in belt): 4x5
Split squats: 5x5
Reverse Hyper extension: 8x4
TKE: 10x3

Notes: Deadlift was bad today. I have to open up more in my hips, have more patience in the start of the lift, don't lock out my legs to early and be rockhard in the bottom.

Foamrolling of the posterior chain

Bw: 74,1

Sheiko prep. Period class 1 & CMS - week 2 - day 1

Warm up

Geared squat:
5x1x90
4x1x105
3x1x125
3x1x140
Squat suit, knee wraps and belt on
2x1x160
2x4x180
Gear off

Dmitry Bench press:
5x1x65
4x1x75
3x1x90
2x5x100

French pres lying: 6x5
Db flies: 8x4
Sitting external rotation: 10x3
Glute ham raise: 8x4

Stretch and foamrolling of the hips

Bw: 74,1

Note: Set up was better than usual in squat. My wrist is not affected that much, if at all. the 2x4x180 seems like at good weight today. All reps was good except one, were I tilt a bit backwards, but nothing dangerous. The bench press was really easy, i think that i have chosen to light a weight in the BP or that my bench is going through the roof really rapidly.

Sheiko prep. Period class 1 & CMS - week 2 - day 3

Warm up

Bench press with chains (38 kg):
3x1x45 + Chains
3x1x55 + Chains
3x5x70 + Chains

Deadlift:
3x1x90
3x1x105
3x1x125
2x5x130

Log press: 6x5
Facepulls: 20x3
Split squats: 6x5
Abs (planks): 45 sec. x3xBw+20

Bw: 75,7

Notes: Still poor form in deadlift, but getting better.

19092014

Sheiko prep. Period 1 - class 1 & CMS - week 2 - day 5

Warm up

Front squat with pause and no belt:
4x1x55
4x1x70
4x4x90 - very easy

Geared bench press:
5x1x60
4x1x80
3x1x90
3x1x100
2x1x110 - 5 cm board
Shirt on - F6 size 40 - completely new
2x1x130 - 10 cm board
2x1x130 - 7,5 cm board
2x1x130 - 5 cm board
1x1x135 - 2,5 cm board
Shirt off.

Dips +10 kg: 6x5
External rotation lying: 10x3
Lats muscles (bench rows): 8x4
Lats muscles (Pull downs): 8x4
Good mornings standing: 5x5
Face pull: 10x3

Stretch

Bw: 75,3

20092014

Sheiko prep. Period 1 - class 1 & CMS - week 2 - day 6

Warm up

Narrow bench press:
4x1x60
3x5x80

Sumo deadlift vs bands (no belt):
3x1x90
3x1x105
2x2x125
1x3x130

Db bench: 6x5
Split squats: 6x5 SS Db flies: 8x4
Reverse hyper extension: 8x4
Terminal knee extension: 10x3

Stretch

Bw: 74,8

22092014

Sheiko prep. Period 1 - class 1 & CMS - week 3 - day 1

Warmup

FSQ no belt, paused in bottom:
4x1x70
4x1x90
3x3x95

Bench press w. pause:
5x1x65
4x1x75
3x1x90
2x2x100
1x2x107,5
2x2x100

Sqaut with pause at half squat position:
3x1x90
3x1x105
3x1x125
2x4x130

Db flies: 8x4
External rotation: 10x3
Lat muscles (rows): 6x5
Goodmornings: 5x4

Bw: 75,7

24092014

Sheiko prep. Period 1 - class 1 & CMS - week 3 - day 3

Warm up

Sumo deadlift to knees w. 2 sec. pause:
3x1x90
3x1x105
3x1x125
2x4x130

Benchpress:
5x1x65
5x1x75
3x1x90
7x1x90
4x1x90
8x1x90
2x1x90
6x1x90

Sumo deadlift from pins (bar is approx. 5-7 cm below knee):
4x1x105
4x1x125
4x4x140

Db flies: 8x4
Abs (planks): 3x45 sec + 20kg.

Bw: 75,8

26092014

Sheiko prep. Period 1 - class 1 & CMS - week 3 - day 5

warm up

Geared bench press:
5x1x65
4x1x75
3x1x90
3x1x100
2x1x110 - very easy
Gear on - Titan F6 size 40
2x1x130 - 10 cm board
2x1x130 7,5 cm board
2x1x130 5 cm board
1x1x135 2,5 cm board
1x3x135 Shirt - still working with technique. First time to shirt in the new F6.
3x2x145 - 7,5 cm - paused at the block.

Squat no belt:
5x1x90
4x1x105
3x1x125
2x1x140 - felt very easy so i choose to ad 5 kilos.
2x3x145
Knee wraps on
2x3x155 (still no belt)

bench press with chains (38 kg):
4x1x40 + chains
4x5x60 + chains

external rotation: 10x3
Lats muscles (pull downs:) 8x4
Goodmornings seated: 4x4

bw: 76,2 - had much fluid in body because of being sick the day before.

27092014

Sheiko prep. Period 1 - class 1 & CMS - week 3 - day 6

Sumo Deadlift w. pause at knees:
3x1x90
3x1x105
3x1x125
2x4x130

Bench press:
4x1x65
4x1x75
4x4x80

Sumo deadlift vs bands:
3x1x90
3x1x105
3x1x125
2x4x130

Notes: tried out some different techniques/set ups in sumo today.

Triceps (dips): 6x5
Reverse hyper extension: 8x4
Terminal Knee extension: 10x3

Forgot to do flies

Bw: 75,4

29092014

Sheiko prep. Period 1 - class 1 & CMS - week 4 - day 1

Warm up

Geared squat:
3x1x90
3x1x110
3x1x125
3x1x145
Suit on:
3x1x160
3x3x180 - Some reps deep enough, others not.

Dmitry bench:
5x1x65
4x1x75
3x1x90
3x2x100
2x2x110 - Just paused.
3x2x100

Dips: 6x5
Db flies: 8x4
External rotation: 10x3

FSQ with pause in bottom, no belt:
3x1x70
3x1x80
3x2x90
3x3x100

Lat muscles (bench rows): 6x5
GHR: 8x4

Stretch and foamrolling

Bw: 75,4


01102014

Sheiko prep. Period 1 - class 1 & CMS - week 4 - day 3

Had made some changes in program due to regional comp. next week.

Warm up

Geared sumo deadlift
4x1x90
4x1x110
3x1x130
3x1x150 - belt on
Suit on (metal suit, loose suit)
2x2x170 - okay, but not impressive. I got some corrections from the other gym rats.
1x1x190 - somewhat better. Forgot I was supposed to do 2 reps.
2x1x190 - First rep had poor bar path. Second closer to body.
1x2x205 - First approach okay, second better. PR with some 15 kilos. Second time in deadlift suit.

Geared Bench press:
5x2x60
5x1x80
5x1x100 - Think it is rep PR. on this weight.
3x1x110 - New rep pr. on this weight.
2x1x120 - New rep pr. on this weight.
F6 Size 40 on
3x1x130 - 10 cm board
3x1x130 - 7,5 cm board
2x1x135 - 5 cm board
2x1x135 - 2,5 cm board
1x1x135 - shirt
1x1x140 - poor lift, albows in bad position, but still manage to get it.
1x1x140 - poor lift, again I manage to get it. Ass off bench. Not approved.
1x1x140 - Best lift on this weight. Somewhat tighter, got albows more under control.
3x2x150 - 7,5 cm board. Felt really heavy, but nice to have felt such a weight in the hands before comp. I feel more ready now.

Db flies: 8x4
French press: 6x5

Decifit sumo deadlift:
3x1x90
3x1x105
2x4x125

Stretch and foamrolling

Bw: 74,9

Next week will be light workouts for optimal rest before comp. Reduced volume, NBL and intensity.

03102014

Sheiko prep. Period 1 - class 1 & CMS - week 4 - day 5

Bench press (first paused, second dmitry stile):
5x1x65
4x1x75
3x1x90
2x4x100

Sqaut (no belt):
5x1x90
4x1x110
3x1x125
2x3x145
2x3x155 - knee wraps. Trouble with finding deepth in first approach. Last approach good depth and set up.

Log press: 6x4
Bench press w. chains (38 kg.):
3x1x45 (+chains)
3x1x55 (+chains)
3x1x70 (+chains)
2x4x75 (+chains)

Db flies: 8x4
External rotation 10x3 SS Facepull 10x3

Stretch of the pecs. Short on time so very short breaks and no energy today.

Bw: 75,0

06102014

Squat no belt:
5x1x90
4x1x110
3x4x130 - had no power. Worked best with a smaller stand than usual. Varied my grib Width which seemed to Work best a bit smaller than the ring. Had problems with keeping tight in back - need more tension in my back. Albows points backwards.

Bench press w. pause:
5x1x70
4x1x80
4x4x90

Supersets:

A1) DB flies: 8x5
A2) Wide grib pull ups: 6x5

B1) Goodmornings: 8x3
B2) External rotation: 10x3
B3) Facepulls: 10x3

Did not have time to stretch  :-[

Bw (after workout): 75,3

08102014

Bench press w. stop:
5x1x70
3x3x90

Stretching of brand new Super Centurion size 34.

3x2x60
3x2x100
2x2x140 - w. loose wraps. A little higher than parallel. The bar feels empty.

DB shoulder press: 8x4
Bicep curls: 8x3  :-X :-X :-X :-[ :-[ :-[ (first time in a couple of years i do this exercise).
External rotation: 10x3

Stretching

Bw: 74,1 - almost in weight. Weighed 74,2 after training, looking good  :)

12102014

So this is the post of how I became regional champion (11102014) in squat suit I only had stretched and a borrowed deadlift suit!

Weighed in at 72,7 - Much lower than anticipated

Squat:
210 - 2-1
227 - Balance problems
230 - Not deep enough - gooood Power tough.

Bench press:
135 - 3-0
142,5 - 3-0 - PR w. 2,5 kg.
150 - 0-3 - Poor bar path made it impossible to press

Deadlift:
190 - 3-0
205 - 3-0
212,5 - 3-0 - PR w. 7,5 kg.

Improving my technique and core strength will add some more in Deadlift.

Total: 565 kg / 411 Wilks

Did not have much competion which explains why I was able to win. We were 3 lifters in -74.

Good day to ya all

13102014

Rehab workout

15102014

Almost back to normal workout

Warm up

Sumo deadlift to knees:
3x1x90
3x1x110
2x4x125

Bench press w. pause:
5x1x70
4x1x80
3x1x95
2x4x105 - good power

French press:6x5

Substituted second round deads with rows
Bench rows:8x4

Abs: 3 sets of 45 static abs + 20 kg.

Bw: 74,8

A lot of stretch  8)

I have a competition the 22th November. I will skip the test week and do the comp. insted so next week is light deloads ish' training.

Stay tuned!

Ps:

What would be substitution excercises for:
Legpress (thinking split squats)
Bench Look outs (thinking a high pin press)
Hack Squat (???)

I DID IT!!!

TSK-CUP 2014

Weigh in: 73,00

Squat:
1. attempt: 220 3-0 (really god looking, nice technique + bar path, power and speed perfect)
2. attempt: 230 3-0 (somewhat heavier)
3. attempt: 240 2-1 (Coach choose a perfect weight for the day)

Bench pres:
1. attempt:140 3-0 (okay, but not perfect)
2. attempt:145 0-3 (fail - Bad bar path results in bad balance and
3. attempt:145 3-0 (I got cramps in mine left tricep just before lock-out. The judges mistake it as being locked out and after that i complete the lift, the spotters take the weight and im done)

Deadlift:
1. attempt:200 3-0 (again I cramp a lot in both triceps and fingers. I have to straighten my middle finger on my left hand with my right hand)
2. attempt: 210 3-0 (no cramps)
3. attempt: 215 3-0 (Best lift over all deadlifts. So typical and I did'nt want to gamle with the cramps. At this point i had pushed my primary competitor so he had to pull 252,5 which he did in an all out grinder)

Total: 600
Place: second (first place made 602,5)
Wilks: 435.840   

Overall im very happy. First time I got 8 out of 9 attempt. This is 35 kilo PR from my previous total (which i did 8 weeks earlier).

I am working on a video to show at this forum.

Today - 23112014

2 hour Sauna and spa - tried this for the first time. Feel very nice and relaxed though my body is tired and scared now.

Regards
/Daniel

Good progress. Post that video  :)

Good progress. Post that video  :)

Thank you Robert!

TSK Cup 2014 - Daniel Heinrichsen

I know my technique isn't flawless. Especially benchpress and deadlift (but also squat) can still be improved which i'm still working on. You guys are more than then welcome to point out flaws and errors.

Have in mind this is my second geared comp.

Regards

Nice lifts there.  8)

I'm on it again. My next competition is going to be the next Danish Geared National championship. I have taken the first 12 weeks of the 20 week CMS/Beginners 1 cycle found in the CMS section on this site. The 2 last weeks I have made major modifications, with a skill test and aggressive short taper afterwards.

I have splittet it into a 4 weeks prep. period with emphasize on support exercises. Back work out is upped quite a lot during these 4 weeks gradually lowering the back volume towards the first week of the next block.

The next block consists of 6 weeks with more focus on the comp. lifts although there is a lot focus at the back still. The focus on the back is because i have neglected it more during my earlier sheiko blocks along with the huge bench volume. During this period gear will come on often as possible. I use a lot of squats with knee wraps only - with full gear only each second week approx. During this period I'm going in the bench shirt each week (on the board bench press days).

The third block consists on a skill test and the short taper.

I'm only going to log once a week. When i'm going full gear, rather than using sheikos style i use short aggressive tapers. Focus is on technique and correcting flaws. Each day is with varm up included and mobility and stretch afterwards (i don't want to log that - boring stuff).
Maxes (raw) for this cycle is:
Squat: 185
Bench: 130
Deadlift: 190

Prep. period 1 - week 1
Day 1

Front Squat:
4x1x60
4x1x75
4x3x95

Benchpress:
5x1x70
4x1x80
3x1x90
2x5x100

Squat:
3x1x100
3x1x120
2x4x140

Chest muscles (Db fly): 8x4
Abs: 3 sets of planks
Band pull aparts: 20x3
External rotation: 10x3

Day 3

Deadlift to knees w. 2 sec. pause at knee:
3x1x95
3x1x110
3x4x135

Delts (ohp): 8x4
Dip: 4x5

Deadlift w. pause over knee:
3x1x105
3x1x125
2x4x145 (w. belt)

Lat muscles (rows): 5x8
Lat muscles (pull downs): 8x6
Good morning: 5x5

Day 5

Bench press with slingshot (size M) to 2,5 cm board
5x1x70
4x1x80
3x1x90
3x1x100
Slingshot on
2x1x120 - 5 cm board
2x3x135 - 2,5 cm board

Squat w. pause at half squat position:
3x1x100
3x1x110
3x4x130

Bench press w. long pause:
3x1x70
3x1x80
3x1x90
3x4x100

Chest muscles: 8x4
Good morning: 8x4
Band pull apart: 20x3
External rotation: 10x3

Day 6:

Decifit Deadlift:
3x1x95
3x2x115
2x4x135

Lat Muscles (Rows): 5x10
Lat Muscles (pulldowns): 10x5
Split Squats: 5x5
GHR: 8x4
Power Curls: 8x4
TKE: 10x3

Bw has swung between 75 and 76 - which is fine since me weight is off with at least 500 grams. Everything has been easy. Next week im going to bench in shirt again.

Prep. Period 1 - week 2
Day 1

Squat:
5x1x95
4x1x110
3x1x130
2x3x150 - good speed
2x2x160 - w. wraps

Dmitrij Bench Press:
5x1x70
4x1x80
3x1x90
2x5x105

DB french press: 6x5
Chest Muscles: 8x4
Goodmorning: 8x4
Band pull apart: 20x3
External rotation: 10x3

Day 4
Had to move my session one day.

Bench press tng (forgot the chains):
3x1x65
3x1x80
3x5x90

Deadlift w. 2 sec. pause below knee:
3x1x95
3x1x115
3x1x135
2x5x145  - belt on last set

Delts: 8x4
Split squats: 6x5
Goodmorning: 5x5
Lat muscles (pulldowns): 8x6

Day 5

Front Squat:
4x1x60
4x1x80
4x4x100

Board Benchpress in benchpress shirt:
3x1x70
3x1x90
2x1x105
2x1x120
Shirt on
2x1x130 - 10 cm
2x1x140 - 10 cm
2x5x140 - 7,5 cm

We tried pulling the shirt more than usual. 2 good sets in, rest was mehhh...

Dips (with weights): 6x5
Abs (planks): 3x40 kg w. 30 sec pause
Band pull apart: 20x3
External rotation: 10x3

Day 6

Bench press w. narrow grip (Pinky grip):
3x1x65
3x5x85

Deadlift vs mini bands (guesstimated they pull 10-15 kilos):
3x1x80
3x1x95
3x1x120
1x3x130

DB press: 6x5
Split squat: 5x5
GHR: 8x4 (first set unweighted, rest w. 10 kilo)
Lat Muscles (rows): 5x10
Lat muscles (pulldowns): 8x6
Power Curls: 8x4
TKE: 10x3

Bw has swung between 75 and 77. Finally in shirt again - went okay. 

Prep. Period 1 - week 3

Day 1

Front Squat:
4x1x75
4x1x95
3x3x100

Bench Press in benchpress-shirt:
5x1x70
5x1x90
3x1x110
1x1x120
Shirt on
2x1x130 10 cm board
2x1x140 10 cm
2x1x140 7,5 cm
2x1x145 7,5 cm
2x1x150 -II-
2x1x155 -II- Very good
1x1x155 -II- bad barpath on first, fail on second because of even worse barpath.

Squat w. pause at half squat position:
3x1x95
3x1x110
3x1x130
2x4x140

Goodmorning: 5x4
Abs: 3 sets of planks w. 40 kg. First set 45 seconds. 2 others at 30 seconds.
BPA: 20x3
External rotation: 10x3

Day 2

Moved this session one day forward to catch a ride home.

Deadlift to knees w. 2 sec pause:
3x1x95
3x1x115
3x1x135
2x4x145

Bench press short stops:
5x1x70
5x1x80
3x1x90
7x1x90
4x1x90
8x1x90
2x1x90
6x1x90

Deadlift from pins, pins 5 cm below knee:
4x1x115
4x1x135
4x4x150

Chest muscles (flies): 8x4
Lat muscles (rows): 5x10

Day 5

Bench press w. stop:
5x1x70
4x1x80
3x1x90
2x2x105
1x2x110
2x2x105 - Felt off

Squat:
5x1x95
4x1x110
3x1x130
2x3x150
2x3x160 - w. wraps

Bench press w. 38 kg chains:
4x1x45 + 38 kg chains
4x5x65 + 38 kg chains - felt somewhat better

Tricep: 6x5
Seated goodmorning: 5x5
BPA: 20x3
External rotation: 10x3

Day 6

Deadlift w. pause at knees:
3x1x95
3x1x115
3x1x135
2x4x155 - ups. Should have been 145, but i miscalulated. Felt easy anyway.

Bench press w. PG grip:
4x1x65
4x5x85

Deadlift versus minibands (pulls estimated 15 kilos):
3x1x80
3x1x100
3x1x120
2x4x130

GHR: 8x4
Lat muscles (rows): 5x10
Lat muscles (pulldowns): 8x6
Power Curls: 8x4
TKE: 10x3

Bw has swung between 75 and 76.

Next week, if jump into my squat suit again and benchshirt (boardpresses).

Prep. Period 1 - week 4

Day 1

Dmitrij Bench press:
5x1x70
4x1x80
3x1x90
3x2x105
2x2x110
3x2x105

Squat:
3x1x100
3x1x120
3x1x150 - w. belt from here
1x1x165
1x1x175
Gear on
2x1x190
2x2x210 - felt akward. Not deep enough.

Front Squat:
3x1x70
3x1x90
3x3x100

Dip (w. weights): 6x5
GHR: 8x4
BPA: 20x3
External rotation: 10x3

Day 2
Again a matter of alocation of time.

Decifit deadlift:
3x1x95
3x1x115
2x4x135

Geared board bench press:
3x1x80
3x1x90
3x1x105
3x1x110
Gear on
2x1x130 - 12 cm board
2x3x142,5 - 8 cm board.

Deadlift off pins, at knees:
3x1x115
3x1x135
3x2x150
2x2x170
1x2x180

Chest muscles: 8x4
French press (w. DB's): 6x5
Split squats: 5x5
abs: planks w. 40 kg.
Lat muscles (PD): 8x6

Day 5

Dmitrij Bench press:
5x1x65
4x1x80
3x1x90
2x4x105 - very easy.

Squat:
5x1x95
4x1x110
3x1x130
2x2x150
2x2x160 - w. wraps

Bench press w. chains (38 kg):
3x1x45 + chains
3x1x60 + chains
3x1x70 + chains
2x4x80 + chains

Delts: 6x4
BPA: 20x3
External rotation (cuban presses): 10x3

Day 6

Deadlift w. pause 5 cm below knee:
3x1x100
3x1x115
3x1x135
2x2x145
1x3x150

Bench press:
6x1x65
6x5x85 - Easy

Deadlift vs heavy minibands (pulls at least 40 kilos at top):
3x1x60 + minibands
3x1x75 + minibands
3x1x95 + minibands
2x4x105 + minibands

Split squats: 5x5
GHR: 8x4
Lat muscles (rows): 5x10
Lat Muscles (PD): 8x6
TKE: 10x3
Powercurls: 8x4

Bw: day 1 and 2 was around 74,8-75,00. Day 5 and 6, i have weighed myself late night. 76,6-76,9 ish. Hope it gets under better control from next week off.

Prep. Period 2 - week 1

Day 1

Bench press in slingshot to 5 cm board:
3x1x80
3x1x100
5 cm board
2x1x120
Slingshot and 5 cm board
2x1x130
2x3x140

Squat:
5x1x95
5x1x110
5x1x130
3x1x130
7x1x130
4x1x130
8x1x130
2x1x130
5x1x130

Dmitrij Bench press:
5x1x65
4x1x80
3x1x90
3x4x105

Chest muscles: 8x4
Abs: Planks +40 kg. 45 sec.
BPA: 20x3
Cuban presses: 10x3

Day 3

Decifit deadlift:
3x1x95
3x1x115
2x4x135

Benchpress w. chains (38 kg.):
3x1x45 + chains
3x1x60 + chains
3x1x70 + chains
2x4x80 + chains

Deadlift from pins. Bar is approx. 5 cm below:
3x1x115
3x1x135
3x2x150
3x3x160

Lat muscles (rows): 6x10 - 45 sec. between sets.
Dips + 10 kg: 5x5
Goodmorning: 5x5

Day 5

Geared Bench press:
3x1x70
3x1x90
2x1x105
2x1x115
Gear on
2x1x135 - 7,5 cm board
2x1x140 - 5 cm board
2x2x145 - 2,5 cm board. felt off, so i stopped quickly.

Squat:
5x1x95
4x1x110
3x1x130
2x2x150
2x2x160 w. wraps

Dmitrij Bench press:
4x1x70
4x1x80
4x4x90

Chest muscles: 8x4
Abs: Planks +40 kg. 45 sec.
BPA: 20x3
External rotation: 10x3

Day 6

Deadlift off pins. Bar is approx. 5 cm below knee:
3x1x120
3x1x135
3x2x150
3x4x160

Incline shoulder press: 3x5
Delts: Laterals 12x4
GHR + 5 kg: 8x4
Lat muscles (pulldowns): 5x10
Lat muscles (rows): 8x6
Power Curls: 8x4
TKE: 10x3

The club I am part of have received a competition like weight. From the future of all BW, will be from this weight.
BW:
Day 5: 75,4
Day 6: 76,1

There will be major changes next week. Because of the club tournament I will have to Squat in full gear competition style since I'm the only one able to do so. Therefore next weeks squats at day 5 will be cut out. GM's will be moved to day 6 and all press exercises will be moved to day 5. Next week there will be not bench pressing in gear as well.

CMS week 16 - day 1

Deadlift, no belt:
3x105
3x2x125
2x3x145

Bench press:
3x70
3x85
3x2x100
2x105

+ sit-ups (30), Y-raise (30), Rotatory cuff (30)

bw: 84.7

CMS week 16 - day 3

Squat, no belt:
3x105
3x2x125
2x3x145

Dmitrij Bench press:
3x70
3x2x85
2x3x100

+ Benchrows (24), Pulldowns (24), Slow hammer curls (24)

bw: 83.7


Comp is going to be at saturday, we start at 13.00 local time

There is going to be livestream:

http://npfpower.wordpress.com/

well - i didn't go very well. I completed which is about the only positive thing to say.

I trained and stretched monday

Today i trained too:

Bench: up to 3x4x110
Fsq: up to 3x4x105

+ DB ohp (20), Reverse hypers (40), Pull-ups (20ish), Cuban press (30)

bw: 83.7

I log very irregular for the time being. I simple have lots of things to do. Mainly reading, lectures, exercises and assignments.

Today:

Squat, no belt:
3x105
3x125
3x2x145
2x155
w. wraps
2x2x170

Dmitrij bench, first rep paused:
3x80
3x2x100
2x4x105

+ Flys, GHR and Facepulls

bw: 82.1

Danish Junior geared national Championship


Weigh in: 82.20

Squat series: 230-250-265. All 3-0

Bench: 167.5-175 approved. Had a try at 185.5 which would have been a record, but I lifted my butt from the bench.

Deadlift: 205-222.5. Had a try on 237.5 but i Lost tension in upper back and had to put the weight down.


Place: Last. I also placed last at Nordic championships. But i'll be back.

Just a random day. Begin program again next week.

Front squat, no sleeves:
8x60
8x5x80

FU bench, slow:
4x50
4x5x70

Snatch grip deadlift:
6x65
6x5x85

+ DB shoulderpress, DB benchrows (can feel that my left side is not activated as much), Single legged Reverse Hyper-extension, Y-raises

bw: 83.5

Vacation training:

DB flyes SS Reverse flyes (50 SS 50)
DB shoulder press SS reverse flyes (40 SS 50)
Tricep pushdown SS hammercurls (50 SS 50)

Rotatory cuff (30)

Sauna (30 minuttes today)
A lot of swimming

Started a 3-day a week. Focus is on fixing muscular imbalances. It has Moderate Volume, low intensity, moderate NL. It is very sheiko inspired, but the structure is solely my invention. Need a period of moderate training and I have no comp. in sight.
Edit: Maxes are: SQ: 205, BP: 145, DL: 210

Preparatory1. - week 1 - day

Front squat, no sleeves:
5x60
5x80
4x5x90 - Very easy.

BenchPress w. 3 sec. pause on first rep:
5x70
4x85
3x4x95

+ Incline flyes (50), Lat muscle (SGPG, 50), Goodmornings (standing, 40)

bw: 84.7

 

Preparatory1. - week 1 - day 3

Switches around todays incline shoulder with day 5's bench lockouts + triceps

Bench lockout, with bottle:
5x85 - Chest
4x100 - Bottle
3x5x115 - -II-

+ Tricep (50)

Deadlift, slow temp.:
3x90
3x110
3x4x125 (First rep double OH, 2 last with straps)

+ GHR (39xbw, 21 w. bw+10 kg), Y-raises w. hold (30), Hammer Curls (32)

bw: NA

Preparatory1. - week 1 - day 5

Incline shoulderPress (12+20)

Squat, no sleeves, no belt:
5x105
4x125
3x5x145 - Im in no shape

+ Split squat (24), Reverse flyes (40), Sit-ups (30)

bw: NA

Preparatory1. - week 2 - day 3

Was sick and tired day one, så stayed home...

Today:

2x½ + 1*1 Deadlift, slow, without belt, straps on work sets:
3x105
3x125
3x4x135

Bench-lockout, 7.8 cm board:
4x100 (chest)
3x120
2x4x130

Reverse band deadlift, releases at knee, no belt:
4x115
4x135
4x160
3x4x180

+ GHR weighted and bw (24 w. 10 kg weight & 52 w. bw), Benchrows (40), BPA (60)

bw: NA (Guess around 85)

Found this video of me from the National Championships:

https://www.facebook.com/HvidovreStyrke/videos/591068937708519/

Preparatory1. - week 2 - day 5

Squat w. Chains (+38 kg):
5x95
5x115
4x5x135

Middle Grip BenchPress vs Band:
5x60
4x65
3x5x75

+ Neutral ShoulderPress (30), Dips (20), Y-raises (30)

bw: 83.3

Preparatory1. - week 2 - day 6

Front squat:
5x60
4x80
3x2x105
2x3x115

FU bench, slow:
5x60
4x75
3x4x85 - very hard

+ Flyes (50, reverse flyes (60), Rotator cuff (40)

bw: NA

Preparatory1. - week 3 - day 1

Front Squat:
4x60
3x80
2x110
1x120
1x125
6x3x90

FU BenchPress, slow:
4x60
4x70
3x4x80

+ Incline ShoulderPress (30), Neutral Pushups feet elevated (40), Pull downs (30), Y-raises w. hold (30)

bw: NA

Preparatory1. - week 3 - day 5

Did'nt make the day 3 training, doing that tomorrow.

BenchPress:
7x75
6x85
5x100
4x110
3x2x115
1x2x125 - Should have been 2x2 but first set was not good. So decided only one rep. Second set was much better.
4x110
6x100
7x85
9x75

Squat, slow (4-1-4)
4x105
3x2x125
2x3x145

+ Single legged reverse Hyperextension (32), Reverse flyes (24), Rotatory cuff (30), TKE (30)

bw: 85 ish

Preparatory1. - week 3 - day 3 (done day 6)


Deadlift, slow:
3x1x105
2x2x125
1x2x145
3x3x125

PG BenchPress w. Board (7.8 cm):
5x80
4x100
3x115
Board from here
3x115
2x4x130

GHR (18xbw+10 kg, 52xbw, total = 70  8) ), DB rows (32), DB curl (24)

bw: 84.7