Skinny bastards aim to get a bit less skinny
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Jaako18/05/08 @ 21:42
Jaako19/05/08 @ 23:10
Thanks, Joni! And you bet there's more.
Funny how just getting the conventional DL up the last year without training the Sumo has added 22.5kg (and probably more soon) to my Sumo PB so far.
Monday
Bench Press
40kg x10
60kg x5
85kg x4,4,4,4,4,3+1
Last set i got to a hard grind on teh third rep and knew I wouldn't get a fourth. Racked the bar and then unracked it again and gave everything into a last rep which went just fine. Don't think I can do this with 90kg in three weeks time again though and will only jump up to 87.5kg for that 6x4 session. I also tried my new Inzer wraps and they felt like s**t so took them off after the first work set. Need to work out how I can use them before I try anything serious with them. They just feel too stiff.
CGBP
60kg x8,8,8
Index finger on the edge of knurling (chrome bar)
BoR
80kg x5,5,5,5,5
DB Bench
26kg x10,10,8
Ran out of time here, but still shattered so nothing lost I guess.
Funny how just getting the conventional DL up the last year without training the Sumo has added 22.5kg (and probably more soon) to my Sumo PB so far.
Monday
Bench Press
40kg x10
60kg x5
85kg x4,4,4,4,4,3+1
Last set i got to a hard grind on teh third rep and knew I wouldn't get a fourth. Racked the bar and then unracked it again and gave everything into a last rep which went just fine. Don't think I can do this with 90kg in three weeks time again though and will only jump up to 87.5kg for that 6x4 session. I also tried my new Inzer wraps and they felt like s**t so took them off after the first work set. Need to work out how I can use them before I try anything serious with them. They just feel too stiff.
CGBP
60kg x8,8,8
Index finger on the edge of knurling (chrome bar)
BoR
80kg x5,5,5,5,5
DB Bench
26kg x10,10,8
Ran out of time here, but still shattered so nothing lost I guess.
Jaako21/05/08 @ 23:21
Tuesday 21 May
Squats
20kg x20
60kg x10
80kg x8
100kg x6
120kg x4
135kg x5,5,5,5,5,5
Didn't feel great and during the first set I felt some tenderness in my left patella tendon and got a bit worried if the Sunday session was still taking it's toll and was considering leaving a day. Made sure to really sit back on my heels the next set and that sorted out the knee tenderness. It was way tougher than last week but I'm quite confident that I'll get all 6x6 next week even though it will be a gut buster.
SLDL
125kg x5,5,5,5,5
Quite manageble but only rested 60s inbetween sets as I was running out of time. Hard but doable.
Doing a singles meet on the 7th June and think I'll enter for squats and DL's to see where I am before the Euro's. Would like to nail a 170kg squat. And then I can see what I've got left for the Sumo deads. Might check where my bench is at the moment as well, but not on the platform just in the warm up area.
Squats
20kg x20
60kg x10
80kg x8
100kg x6
120kg x4
135kg x5,5,5,5,5,5
Didn't feel great and during the first set I felt some tenderness in my left patella tendon and got a bit worried if the Sunday session was still taking it's toll and was considering leaving a day. Made sure to really sit back on my heels the next set and that sorted out the knee tenderness. It was way tougher than last week but I'm quite confident that I'll get all 6x6 next week even though it will be a gut buster.
SLDL
125kg x5,5,5,5,5
Quite manageble but only rested 60s inbetween sets as I was running out of time. Hard but doable.
Doing a singles meet on the 7th June and think I'll enter for squats and DL's to see where I am before the Euro's. Would like to nail a 170kg squat. And then I can see what I've got left for the Sumo deads. Might check where my bench is at the moment as well, but not on the platform just in the warm up area.
Jaako23/05/08 @ 18:45
Thanks, Ed!
Still a bit sore from Wednesdays squat session (and why do I insist on thinking it's a Tuesday just because I've done squats?????). Took an extra rest day yesterday and got an hour and half sleep instead of the planned workout that I did some of today instead.
My parents came over today so didn't really have time for a workout but then one of my clients cancelled and I got an hour so squeezed in yesterdays workout in half an hour today. The short ones always hurt the most.... but makes you swole.
Friday
Speed Bench
20kg x20,20
40kg x10
60kg x4,4,4,4,4,4,4,4
Starting to get the hang of these.
BoR
80kg x5,5,5,5,5
Very strong and explosive today
Military
50kg x8,5,5,5,4
Very strong today, only expected to get 5x3 and when I got to 5 in the first set I figured I would just check how many I could actually get. Maybe the OH is coming along now as well.
WGPU>WPGPU>Chins
BW x18,8,8
Damn, were my arms pumped after that.
Still a bit sore from Wednesdays squat session (and why do I insist on thinking it's a Tuesday just because I've done squats?????). Took an extra rest day yesterday and got an hour and half sleep instead of the planned workout that I did some of today instead.
My parents came over today so didn't really have time for a workout but then one of my clients cancelled and I got an hour so squeezed in yesterdays workout in half an hour today. The short ones always hurt the most.... but makes you swole.
Friday
Speed Bench
20kg x20,20
40kg x10
60kg x4,4,4,4,4,4,4,4
Starting to get the hang of these.
BoR
80kg x5,5,5,5,5
Very strong and explosive today
Military
50kg x8,5,5,5,4
Very strong today, only expected to get 5x3 and when I got to 5 in the first set I figured I would just check how many I could actually get. Maybe the OH is coming along now as well.
WGPU>WPGPU>Chins
BW x18,8,8
Damn, were my arms pumped after that.
Jaako26/05/08 @ 19:33
Monday
Pobably the most depressing day weather wise today and my mood took a down turn and managed to talk myself out of training at least once today. Managed to drag my ass under the bar in the end just to get the bench and some Sumo's done. Bench felt good but didn't have good enough mind set to do any proper DL'ing.
Bench
20kg x20
40kg x10
60kg x6
80kg x6,6,6,6,6,6
60kg x15
Sumo DL
60kg x4
100kg x4
140kg x2
160kg x2
180kg x1
Military
50kg x5,5,4,5,4
DB Bench
26kg x10,10,8
Might as well do the squat workout tomorrow as I won't really have to rest tomorrow.
Pobably the most depressing day weather wise today and my mood took a down turn and managed to talk myself out of training at least once today. Managed to drag my ass under the bar in the end just to get the bench and some Sumo's done. Bench felt good but didn't have good enough mind set to do any proper DL'ing.
Bench
20kg x20
40kg x10
60kg x6
80kg x6,6,6,6,6,6
60kg x15
Sumo DL
60kg x4
100kg x4
140kg x2
160kg x2
180kg x1
Military
50kg x5,5,4,5,4
DB Bench
26kg x10,10,8
Might as well do the squat workout tomorrow as I won't really have to rest tomorrow.
Jaako28/05/08 @ 15:51
Wednesday 28 May
Squats
20kg x20
60kg x10
80kg x8
100kg x6
120kg x4
135kg x6,6,6,6,6,6
That was f**king hard. Initaially it was just mentally hard and I think I have been dreading this session a bit. The form in itself was pretty good but the blood pressure on the last two reps in each set were horrible. Felt like I could possibly blackout at some points, very weird feeling and touched on puke territory.
Only got about four hour sleep last night and haven't had much sleep in general the last week or so. I think that's the main reason why it was so damn hard and why I'm shattered afterwards. Didn't have anything left in me for SLDL's and wanted to get home quick so I could grab an hours nap before going back to work.
Still happy that I got them all. 140kg for 5x5 next week, and not sure if it's going to be easier or harder.
Squats
20kg x20
60kg x10
80kg x8
100kg x6
120kg x4
135kg x6,6,6,6,6,6
That was f**king hard. Initaially it was just mentally hard and I think I have been dreading this session a bit. The form in itself was pretty good but the blood pressure on the last two reps in each set were horrible. Felt like I could possibly blackout at some points, very weird feeling and touched on puke territory.
Only got about four hour sleep last night and haven't had much sleep in general the last week or so. I think that's the main reason why it was so damn hard and why I'm shattered afterwards. Didn't have anything left in me for SLDL's and wanted to get home quick so I could grab an hours nap before going back to work.
Still happy that I got them all. 140kg for 5x5 next week, and not sure if it's going to be easier or harder.
Jaako30/05/08 @ 16:45
Friday
Speed Bench
20kg x20
40kg x10
60kg x4,4,4,4,4,4,4,4
BoR
82.5kgh x5,5,5,5,5
Very solid today
Military
20kg x10
50kg x6,6,6,6,6
Also very solid
DB Bench
26kg x10,10,10,10,10
Solid as well
WGPU/WPGPU/Chins
BW x14,10,8
Almost skipped it and couldn't push to far. Still ok
Didn't feel like training at all today. Managed to do quite well in the end. Legs are still bloody tired.
Speed Bench
20kg x20
40kg x10
60kg x4,4,4,4,4,4,4,4
BoR
82.5kgh x5,5,5,5,5
Very solid today
Military
20kg x10
50kg x6,6,6,6,6
Also very solid
DB Bench
26kg x10,10,10,10,10
Solid as well
WGPU/WPGPU/Chins
BW x14,10,8
Almost skipped it and couldn't push to far. Still ok
Didn't feel like training at all today. Managed to do quite well in the end. Legs are still bloody tired.
Jaako01/06/08 @ 17:47
Sunday
Sumo DL
60kg x6
100kg x4
140kg x4
160kg x2
180kg x2,2,2,2,2
Grove was perfect so all lifts were relatively easy. Only intended to do a few singles.
BLDL
140kg x3
162.5kg x3,3,2
These were a bit harder today. Last rep I was too tired and since I didn't have a belt today I didn't dare to push it too much.
SLDL
125kg x5,5,5
Had no straps so the grip got worked hard.
Nice workout where I just went in to get something done. Turned out to be a brilliant one. I like those kind of sessions.
Sumo DL
60kg x6
100kg x4
140kg x4
160kg x2
180kg x2,2,2,2,2
Grove was perfect so all lifts were relatively easy. Only intended to do a few singles.
BLDL
140kg x3
162.5kg x3,3,2
These were a bit harder today. Last rep I was too tired and since I didn't have a belt today I didn't dare to push it too much.
SLDL
125kg x5,5,5
Had no straps so the grip got worked hard.
Nice workout where I just went in to get something done. Turned out to be a brilliant one. I like those kind of sessions.
Jaako02/06/08 @ 22:59
Monday
Bench
20kg x20
40kg x10
60kg x6
80kg x6,6,6,6,6,6
Snappy and finally getting used to the wraps
CGBP
60kg x10,10,10
No shoulder pain and could actually feel them getting to my tri's instead
From floor BoR
82.5kg x5,5,5,5,5
Got pain in my right elbow towards the last reps in the first set. Think it's when I unintentially curl the wrist to touch the bar on my chest. Placed the bar in my fingers rather than hand on teh ather sets and pulled a bit more explosively and at least didn't hurt
2H KB Press
20kg x8,6,7,6,7
WGPU/WPGPU/Chins
BW x16,9,9
DB Bench
26kg x10,9,7
Too tired by now and as usual it was my right arm that gave in
Happy with the bench.
Bench
20kg x20
40kg x10
60kg x6
80kg x6,6,6,6,6,6
Snappy and finally getting used to the wraps
CGBP
60kg x10,10,10
No shoulder pain and could actually feel them getting to my tri's instead
From floor BoR
82.5kg x5,5,5,5,5
Got pain in my right elbow towards the last reps in the first set. Think it's when I unintentially curl the wrist to touch the bar on my chest. Placed the bar in my fingers rather than hand on teh ather sets and pulled a bit more explosively and at least didn't hurt
2H KB Press
20kg x8,6,7,6,7
WGPU/WPGPU/Chins
BW x16,9,9
DB Bench
26kg x10,9,7
Too tired by now and as usual it was my right arm that gave in
Happy with the bench.
Jaako04/06/08 @ 22:28
Wednesday 4 June
Squats
20kg x20
60kg x10
80kg x8
100kg x6
120kg x5
140kg x5,5,5,5,5
Wish I had done these yesterday instead when I was all charged up. I'm starting to think that I'm feeling like s**t just because I know the workout is going to be a b**ch.In the end it was more a mental workout more than anything but still a hard push after two three reps.
Again I just wanted to sleep after the squats. Expected this so didn't plan on doing anything more.
Squats
20kg x20
60kg x10
80kg x8
100kg x6
120kg x5
140kg x5,5,5,5,5
Wish I had done these yesterday instead when I was all charged up. I'm starting to think that I'm feeling like s**t just because I know the workout is going to be a b**ch.In the end it was more a mental workout more than anything but still a hard push after two three reps.
Again I just wanted to sleep after the squats. Expected this so didn't plan on doing anything more.
Jaako06/06/08 @ 16:56
Friday 6 June
Speed bench
20kg x20
40 x10
60kg x5,5,5,5,5,5,4,4
Fives are too many reps for speed bench. Started to fatigue on the fourth rep halfway through
BoR
82.5kg x5,5,5,5,5
Felt it iin my hamstrings and glutes more than anything else.
Military
50kg x6,6,6,6,5
So, so
WGPU
BW x18,14,10
Took long rest between sets, 5min on firdt and at least 3min on the second. Still feel much stronger endurance wise in WGPU's
DB bench
26kg x10,10,10,10,10
Squeezed hands better on the two last sets which improved form a lot
Fairly strong session. Doing the BDFPA SE Divisional singles meet tomorrow. Doing the Squat and Deadlift and hopefully I can get a 165kg Squat and a 205kg Sumo DL. Will probably weigh in around 69-70kg so want to get those weights so I can qualify for the British in September in the Squat and DL in the 75kg class.
Speed bench
20kg x20
40 x10
60kg x5,5,5,5,5,5,4,4
Fives are too many reps for speed bench. Started to fatigue on the fourth rep halfway through
BoR
82.5kg x5,5,5,5,5
Felt it iin my hamstrings and glutes more than anything else.
Military
50kg x6,6,6,6,5
So, so
WGPU
BW x18,14,10
Took long rest between sets, 5min on firdt and at least 3min on the second. Still feel much stronger endurance wise in WGPU's
DB bench
26kg x10,10,10,10,10
Squeezed hands better on the two last sets which improved form a lot
Fairly strong session. Doing the BDFPA SE Divisional singles meet tomorrow. Doing the Squat and Deadlift and hopefully I can get a 165kg Squat and a 205kg Sumo DL. Will probably weigh in around 69-70kg so want to get those weights so I can qualify for the British in September in the Squat and DL in the 75kg class.
Jaako07/06/08 @ 16:02
Post Edited: 07.06.2008 @ 16:14 PM by Jaako
Saturday 7 June - SE Single Lifts QualifierBody weight: 69.5kg
Squat
Warmups
60kg x6
80kg x4
110kg x2
130kg x2
140kg x2
1st: 150kg Good
2nd: 162.5kg Good
3rd: 165kg Good - Comp PB by 15kg (5th April)
Wanted to get the 165kg as I had more or less gotten it in the gym but with more of a grind that time and a guy jumped in to "save me". It was a stronger lift than the 162.5kg as my balance was better from maintaining a higher chest.
Sumo DL
Warmups
60kg x6
110kg x4
140kg x2
160kg x1
1st: 180kg Good
2nd: 200kg Good
3rd: 210kg Good - Comp PB by 20kg (5th April)
4th: 220kg No lift Upper back rounded so lost balance forward at just above knees.
Had plans on getting a 205kg lift if my first two attempts were strong but as I asked for 205kg for my third attempt Eric persuaded me to go for 210kg as my 200kg was so easy. Got the 210kg ok so I was talked in to a 4th attempt. Asked Eric what he thought I should go for and he said he had already put me down for 220kg lol! Didn't want to be a pussy so gave it a shot. Upper back gave in a bit at the bottom which forced the bar forward and as I point my toes out to the sides I found myself right on my toes and simply topled forward. It's going up in two weeks at the Europeans though!
Jaako09/06/08 @ 15:59
Monday
Bench
20kg x20
40kg x10
60kg x5
85kg x5,5,5,5,4,3
The last rep in each set was a grind, actually the fourt rep was even a grind. In the fifth set I didn't manage to lock out the fifth rep and had to rack it on the middle hooks. It just felt really uncoordinated and my hands felt weak, couldn't squeeze the bar properly.
CGBP
62.5kg x8,7
Failed the eigth rep in the second set, I simply just gave up.
Stopped the session there as it just felt like crap and I couldn't perform anyway. Will do it again tomorrow in the hopes that I'll be a bit more switched on.
Thinking that I'm suffering after Saturdays lifts, and it's probably a CNS fatigue. Will have a feel at the bench tomorrow but if it feels like s**t again I'll leave it at that and just do the rest that I was supposed to have done today.
Bench
20kg x20
40kg x10
60kg x5
85kg x5,5,5,5,4,3
The last rep in each set was a grind, actually the fourt rep was even a grind. In the fifth set I didn't manage to lock out the fifth rep and had to rack it on the middle hooks. It just felt really uncoordinated and my hands felt weak, couldn't squeeze the bar properly.
CGBP
62.5kg x8,7
Failed the eigth rep in the second set, I simply just gave up.
Stopped the session there as it just felt like crap and I couldn't perform anyway. Will do it again tomorrow in the hopes that I'll be a bit more switched on.
Thinking that I'm suffering after Saturdays lifts, and it's probably a CNS fatigue. Will have a feel at the bench tomorrow but if it feels like s**t again I'll leave it at that and just do the rest that I was supposed to have done today.
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