Martin_Arildsson Posted March 13, 2017 Author Share Posted March 13, 2017 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 1 Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted March 15, 2017 Author Share Posted March 15, 2017 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. 1 Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted March 17, 2017 Author Share Posted March 17, 2017 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. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 17, 2017 Share Posted March 17, 2017 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. 1 Quote Link to comment Share on other sites More sharing options...
Forever Posted March 17, 2017 Share Posted March 17, 2017 Glad to see your back posting again Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted March 17, 2017 Author Share Posted March 17, 2017 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 It sure is fun to do some grip training again! Thanks! Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted March 18, 2017 Author Share Posted March 18, 2017 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. Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted March 18, 2017 Author Share Posted March 18, 2017 By the way. Today I'm going to see the Swedish band Skraeckoedlan. Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted March 21, 2017 Author Share Posted March 21, 2017 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. Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted March 23, 2017 Author Share Posted March 23, 2017 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. Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted March 27, 2017 Author Share Posted March 27, 2017 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. Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted March 27, 2017 Author Share Posted March 27, 2017 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. Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted March 29, 2017 Author Share Posted March 29, 2017 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. 1 Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted April 1, 2017 Author Share Posted April 1, 2017 20170401Squat:20 kg x 10/10/1060 kg x 5/5100 kg x 5130 kg x 5150 kg x 3170 kg x 3190 kg x 15Grippers:GHP 7 x 8/5/5/6/7Dumbbellpress:12 kg x 2030 kg x 1040 kg x 10/1035 kg x 10/10/10Dumbbell row with fat gripz:40 kg x 10/10/10/10/10Face pulls: 5x20Abs: 3 sets---------------------------------------Guess I'm gonna feel the squats tomorrow. 1 Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted April 4, 2017 Author Share Posted April 4, 2017 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. Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted April 8, 2017 Author Share Posted April 8, 2017 20170407Pause squat:20 kg x 10/10 70 kg x 5/5120 kg x 5 140 kg x 5 160 kg x 5 180 kg x 5Easy .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 5/565 kg x 375 kg x 385 kg x 12Felt a bit off. Deadlift:20 kg x 10 70 kg x 5/5120 kg x 5 160 kg x 3185 kg x 3210 kg x 12The last one felt nearly as easy as the first one. Hanging leg rises: 3x10Plank: 1 set. --------------------------------------Yeah! 2 Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted April 11, 2017 Author Share Posted April 11, 2017 20170410Squat:20 kg x 10/1060 kg x 5/5100 kg x 5140 kg x 5160 kg x 5180 kg x 3200 kg x 16Squat felt good! Not sure if the top set is a new PR or not.Incline dumbbell press:10 kg x 2020 kg x 1032,5 kg x 10/10/10/10/10Dumbbell row with grip4orce:20 kg x 1050 kg x 8/5/5Dumbbell row:55 kg x 15/15Abs (plank): 2 setsBack rises: 1 set of 20----------------------------------------------------------------------------------Quite happy with the squat. 3 Quote Link to comment Share on other sites More sharing options...
Hockey Stick Posted April 11, 2017 Share Posted April 11, 2017 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 Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted April 12, 2017 Author Share Posted April 12, 2017 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 1 Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted April 28, 2017 Author Share Posted April 28, 2017 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. Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted April 30, 2017 Author Share Posted April 30, 2017 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. 1 Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted May 2, 2017 Author Share Posted May 2, 2017 The top set from my last workout: Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted May 3, 2017 Author Share Posted May 3, 2017 20170502Pause squat:20 kg x 10/1060 kg x 5100 kg x 5140 kg x 5160 kg x 5180 kg x 5Overhead press:20 kg x 20/2040 kg x 560 kg x 570 kg x 580 kg x 390 kg x 1280 kg x 1070 kg x 12Deadlift:60 kg x 5100 kg x 5140 kg x 5170 kg x 5195 kg x 3220 kg x 10 Abs: Two sets of lying leg raises to eccentric dragon flags.-----------------------------------------------------Decent, but not more than that. 1 Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted May 10, 2017 Author Share Posted May 10, 2017 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. Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted May 16, 2017 Author Share Posted May 16, 2017 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. 1 Quote Link to comment Share on other sites More sharing options...
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