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  #81  
Old 11-16-2011
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Wednesday 16 November



Behind neck push press. 2 reps on 100kg

Front squat 112.5*5 112.5*5 112.5*4

Pendlay row 95kg*5*3

Power shrughs worked up to a 5rm on 210kg

Forgot to video the squats and shrughs

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  #82  
Old 11-16-2011
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100kg behind neck press fuck me. thats insane

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  #83  
Old 11-16-2011
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^^ its turning into one of my all time favorite exercises.
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  #84  
Old 11-18-2011
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Thursday 17 November

Hang snatches. 50kg*3 55kg*3 60kg*3 65kg*3
Clean and push jerk 80kg*3 90kg*3 100kg*1

Circuit:
Kettlebell snatch(one kb in each hand) 24kg*5
45 degree back raise 15kg plate behind neck*10
Burpee 10 reps

Did the above circuit 3 times with quite long rest inbetween
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  #85  
Old 11-18-2011
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Fridah 18 November

Front squat 115kg*5 115kg*5 115kg*3

Close grip bench 100kg*5 110kg*3 120kg*3 125kg*1 130kg*1 135kg*1 140kg*fail

Deadlift 175kg*5

I am quite satisfied with the bench, I am hitting about 90% of my previous 1RM despite not having benched seriously for years. Lets see if I will be able to blow past my old 150kg 1rm.

Squatting today was a grinder, every rep was hard, brutal and ugly. I didn't get the last two reps on the last set so I will have to redo the weight before I increase weight. So lets see if I get it on Monday. The front squats are becoming VERY hard. I have taken my 5 reps for 3 sets weight from 80kg up to todays 115kg. 80kg was of course not near my max but it has still been an amazing linear progression. Soon I think I will hit the ceiling with this method, then I will switch to Texas Method after resetting the weight once.

I am starting to deadlift again, I will do a heavy set of 5 reps every Friday. Today I hit it with 175kg. My best 5 rep was probably around 190kg so I am doing about 90% of my previous best as well now without having trained deadlift for a long time.

I am quite dead now it will be interesting to see how long it takes to recover my old strength levels in the deadlift and bench. Now hopefully with much better form in the deads.

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  #86  
Old 11-25-2011
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Thursday 24 november

Front squats 117.5*3 117.5*3 117.5*2
Floor press 100kg*3 110kg*3 120kg*1 125kg*1 130kg*1 135kg*fail 120kg*2 110kg*3


Friday 25 november

I basically did most of my friday workout already on thursday. So today I did some olympic lifts and deadlifts

Snatch 50kg*2 55kg*2 60kg*2 65kg*2 70kg*1*3 60kg*2*5

Clean 80kg*1*10 (10 easy singles)

Deadlift 100kg*2 140kg*2 160kg*1 180kg*3(was shooting for 5)

I was very tired today. My back completely shot. End of a very nice training week for sure, now I have deserved to rest a bit
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  #87  
Old 11-25-2011
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nice work with the deads mate.

is there a goal weight your aiming in deadlifts?
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  #88  
Old 11-25-2011
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Thanks mate,

My goal is to get back to my old strength levels. In 2007/2008 I was doing 3 reps on 200kg and maxing 225kg. They where butt fucking ugly form though. I want to get back to over 200kg with nicer form and eventually of course beat my old records.

It's not all that much of a focus though, I will throw in deadlifts ever friday for a while and see how it goes. I care more about the squat, push pressing, oly lifts and bench.
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  #89  
Old 11-25-2011
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why u only caring about the squat, push pressing, oly lifts and bench


doesnt deadlifts help with your goals too?
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  #90  
Old 11-25-2011
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Not so much. My deadlift is way disproportionaly strong compared to my squats and cleans and snatches. So getting stronger there isn't really a priority now, adding 20kg to my dead wouldn't make my squat or oly lifts go up. Adding 20kg to my squat though would make everything else jump.

I just throw deads in because I like the feel of pulling heavy deads :) Some day I am going to want to go for the goal of hitting a 3 times bodyweight dead so it is nice preparation to maintain or gain a bit of strength in it.
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