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Martin_Arildsson

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20170311

Squat:

20 kg x 10/10/10
60 kg x 5
100 kg x 5
140 kg x 5
180 kg x 3
200 kg x 3 (Paused the last rep)
220 kg x 5
200 kg x 8
180 kg x 10 (Paused the last rep)

Bench press:

20 kg x 20/20
60 kg x 10
80 kg x 5
100 kg x 5
120 kg x 3
130 kg x 8
120 kg x 10
110 kg x 12

Lat pulldown:

60 kg x 10
100 kg x 10
120 kg x 10
110 kg x 10/10/10

Grippers:

GHP 1 x 10
GHP 3 x 10
GHP 5 x 5
GHP 7 x 5/6/8 with my left and 5/7/9 with my right. 

LGC Supination/Pronation levering (this equipment really need some kind of decent alias):

Worked up to two sets of five with 2,5 kg. Felt a lot better than the first time.

Cable french press:

3 sets of 8-10 reps

Abs:

2 sets.

------------------------------------------------------------------------------------------------------------------

All in all, a very good training session. Squat felt good and the bench went a lot better than I had hoped for. My grip strength is returning fast :)

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20170314

Deadlift:

70 kg x 10/10
120 kg x 5
170 kg x 3
200 kg x 3
220 kg x 3
240 kg x 5
220 kg x 6
200 kg x 8

Overhead press:

20 kg x 20/20
50 kg x 10
70 kg x 5
80 kg x 3
90 kg x 3
100 kg x 6
90 kg x 8
80 kg x 12

Seal row:

70 kg x 10
100 kg x 5/5/5
90 kg x 10

---------------------------------------------------------------------------------

Deadlift didn't feel on point, probably because I've been very occupied with playing Horizon: Zero Dawn.

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20170316

Squat:

20 kg x 10/10
70 kg x 5
120 kg x 5
160 kg x 5
190 kg x 3
210 kg x 3
230 kg 2/2

I really wasn't recovred from the deadlifts a couple of days ago.

Grippers L/R:

GHP 1 x 10/10, 10/10
GHP 3 x 10/10
GHP 5 x 10/10
GHP 7 x 9/12 (new seasonal best)
GHP 8 x 1/1, 2/4 (wooooo)
GHP 7 x 5/5

This went awesome!

Dumbbell press:

10 kg x 20
20 kg x 10
32,5 kg x 15

Dumbbell row with fat gripz:

32 kg x 10
40 kg x 10, 8
35 kg x 15

---------------------------------------------------------------------------------------------------------------------

The grippers saved me from having a worthless workout. :)

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You should cert on the GHP8 Martin, it's only one swede on the entire list. Way too few in my opinion, unfortunately I'm not strong enough to cert myself, yet.

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2 hours ago, Fist of Fury said:

You should cert on the GHP8 Martin, it's only one swede on the entire list. Way too few in my opinion, unfortunately I'm not strong enough to cert myself, yet.

Hmm... you are right! We'll see what happens in the future. At the moment I don't have any plans to cert.

31 minutes ago, Forever said:

Glad to see your back posting again :rock

It sure is fun to do some grip training again! :) Thanks!

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20170318

Overhead press:

20 kg x 20/20
50 kg x 8
60 kg x 8
70 kg x 8
80 kg x 5x8

Benchpress:

20 kg x 20
50 kg x 10
80 kg x 10
100 kg x 4x15, 14+6 (was supposed to do 15, but my right triceps didn't wanna work anymore)

Incline dumbbell press:

10 kg x 15
25 kg x 5x15

Lat pulldown:

60 kg x 20
100 kg x 15
90 kg x 15/15
80 kg x 15/15

-----------------------------------------------------------------------------------------------------------------------------

That was a (bad word filter) ton of volume for me.

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By the way. Today I'm going to see the Swedish band Skraeckoedlan.

 

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20170320

Deadlift:

20 kg x 10
60 kg x 8
100 kg x 8
150 kg x 8
175 kg x 8
200 kg x 5x8

Easy to lift, but hard on my conditioning.

Squat:

20 kg x 10/10
60 kg kg x 10
100 kg x 10
120 kg x 5x15

Bleh!

------------------------------------------------------------------------------------------

Dead.

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20170322

Bench press:

20 kg x 20/20
50 kg x 10
80 kg x 10
90 kg x 5
105 kg x 5
120 kg x 14

Grippers:

Worked up to GHP 8 x 1, and a couple of down sets.

Overhead press:

20 kg x 20
50 kg x 10
70 kg x 10/10/10/10/10

Lat pulldown:

100 kg x 12
145 kg x 8
130 kg x 10/10/10/10
100 kg x 10

Dumbbell curl:

4x6-10

Push down:

4x10

----------------------------------------------------------------------------------------

Everything went good today. Yay.

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20170325

Squat:

20 kg x 10/10/10
60 kg x 10/10
100 kg x 5
140 kg x 5
160 kg x 5
180 kg x 12

Grippers:

GHP 5 x 10/10/10

Dumbbellpress:

20 kg x 20
30 kg x 10/10/10/10/10

Dumbbell row with 50 mm handle:

20 kg x 10
40 kg x 10/10/10/10
50 kg x 10

--------------------------------------------------------------------------------------------

Felt like shit.

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20170326

Pause squat:

20 kg x 10/10
60 kg x 10
100 kg x 5
140 kg x 5
160 kg x 5
180 kg x 5

Bench:

20 kg x 20
60 kg x 10/10
90 kg x 5
105 kg x 5
120 kg x 14

Lat pulldown:

5x10

Triceps pushdown:

5x10

---------------------------------------------------------------

Yup.

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20170328

Pause squat:

20 kg x 10/10/10
60 kg x 5/5
100 kg x 5
140 kg x 5
160 kg x 5
180 kg x 5

Overhead press:

20 kg x 20/20
50 kg x 10
60 kg x 5
70 kg x 5
80 kg x 16

Deadlift:

20 kg x 10/10
70 kg x 5
120 kg x 5
150 kg x 5
175 kg x 5
200 kg x 12

----------------------------------------------------------------------------

Incredible crowded today.

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20170401

Squat:

20 kg x 10/10/10
60 kg x 5/5
100 kg x 5
130 kg x 5
150 kg x 3
170 kg x 3
190 kg x 15

Grippers:

GHP 7 x 8/5/5/6/7

Dumbbellpress:

12 kg x 20
30 kg x 10
40 kg x 10/10
35 kg x 10/10/10

Dumbbell row with fat gripz:

40 kg x 10/10/10/10/10

Face pulls: 5x20

Abs: 3 sets

---------------------------------------

Guess I'm gonna feel the squats tomorrow.

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20170404

Pause squat:

20 kg x 10/10
70 kg x 5/5
120 kg x 5
140 kg x 5
160 kg x 5
180 kg x 5
200 kg x 5 (2 second pauses in the bottom)

Easy peasy.

Bench press:

20 kg x 20/20
60 kg x 10/10
100 kg x 3
115 kg x 3
125 kg x 10 Bah! I expected to do a bunch more reps, but the bench rack was so wide, so the bar kept touching the rack on several reps.
115 kg x 14


Lat pulldowns:

5x10 Different weights and mixed between pronated and supinated grip

Triceps pushdowns:

5x10

Abs:

3x6-10

Did some kind of lying leg raises to excentric dragon flags.


I also lifted a 125 kilos dumbbell easyily with either hand.

----------------------------------------------------------------

All in all it went quite good. Did one additional set in both squats and bench because I won't be able to train again until friday.

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20170407

Pause squat:

20 kg x 10/10 
70 kg x 5/5
120 kg x 5 
140 kg x 5 
160 kg x 5 
180 kg x 5

Easy .

Grippers:

Top set was 3 reps with my left and 5 reps with my GHP 8. 

Overhead press:

20 kg x 20/20 
50 kg x 5/5
65 kg x 3
75 kg x 3
85 kg x 12

Felt a bit off. 

Deadlift:

20 kg x 10 
70 kg x 5/5
120 kg x 5 
160 kg x 3
185 kg x 3
210 kg x 12

The last one felt nearly as easy as the first one. 

Hanging leg rises: 3x10
Plank: 1 set. 

--------------------------------------

Yeah!

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20170410

Squat:

20 kg x 10/10
60 kg x 5/5
100 kg x 5
140 kg x 5
160 kg x 5
180 kg x 3
200 kg x 16

Squat felt good! Not sure if the top set is a new PR or not.

Incline dumbbell press:

10 kg x 20
20 kg x 10
32,5 kg x 10/10/10/10/10

Dumbbell row with grip4orce:

20 kg x 10
50 kg x 8/5/5

Dumbbell row:

55 kg x 15/15

Abs (plank): 2 sets

Back rises: 1 set of 20

----------------------------------------------------------------------------------

Quite happy with the squat.

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3 hours ago, Martin_Arildsson said:


Squat:
200 kg x 16

Hello Martin,

You are Impressively strong!

When you do this top set with a lot of reps on a very high weight as well, what is the idea or thinking behind it? (nothing that I have heard or read about before, but I am new to this)

BR/Göran

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21 hours ago, Hockey Stick said:

Hello Martin,

You are Impressively strong!

When you do this top set with a lot of reps on a very high weight as well, what is the idea or thinking behind it? (nothing that I have heard or read about before, but I am new to this)

BR/Göran

Hi Göran, and thanks! I'm following a 5/3/1 program, so there isn't that much thought behind it from my part, I just lift and hope to get stronger on the way :)

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  • 3 weeks later...

20170427

Squat:

20 kg x 10/10
70 kg x 5/5
120 kg x 5
160 kg x 5
180 kg x 3
200 kg x 5

Dumbbell press:

14 kg x 20
30 kg x 10/10/10

Barbell row:

70 kg x 10
100 kg x 10/10/10

----------------------------------------------------------------

First time in over two weeks that I train, first I was away travelling, and on the last day I got a serious man cold which is finally about to let go of me. Anyways, I chose to reset the last week of the cycle I was on, and kept it very easy.

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20170429

Pause squat:

20 kg x 10/10
60 kg x 5
100 kg x 5
140 kg x 5
160 kg x 5
180 kg x 5
200 kg x 5

Bench press:

20 kg x 10/10
60 kg x 10
80 kg x 5
105 kg x 5
120 kg x 3
135 kg x 8
120 kg x 12
102,5 kg x 14
105 kg x 12

Lat pulldowns with supinated grip:

60 kg x 12
100 kg x 12/12/12/12/12

Facepulls x 20 reps

Grippers

-------------------------------------------------------------------------

Mmmmm.

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The top set from my last workout:

 

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20170502

Pause squat:

20 kg x 10/10
60 kg x 5
100 kg x 5
140 kg x 5
160 kg x 5
180 kg x 5

Overhead press:

20 kg x 20/20
40 kg x 5
60 kg x 5
70 kg x 5
80 kg x 3
90 kg x 12
80 kg x 10
70 kg x 12

Deadlift:

60 kg x 5
100 kg x 5
140 kg x 5
170 kg x 5
195 kg x 3
220 kg x 10

 



Abs: Two sets of lying leg raises to eccentric dragon flags.

-----------------------------------------------------

Decent, but not more than that.

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It seems that I'm in some kind of zone at the moment. For no known reason at all I now got some kind of inflammation or something around the area of my left scapula. Can't really do anything without intense pain. Hopefully it'll go over soon.

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Finally!

20170515

Warm-up/mobility
Box jumps

Squats:

20 kg x 10
60 kg x 5
100 kg x 5
150 kg x 5
175 kg x 5
200 kg x 5
150 kg x 10x5 (SxR)

Four sets of push-ups
Four sets of inverted rows
1 set plank

--------------------------------------------------------------------------

Finally I'm back lifting again. The weights moved fast and easy. I also walked to my workplace and back which is somewhere around 6 kilometers all together.

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