Messages

31

Training Logs / Re: Kayser' Log.

« on: June 25, 2014, 11:41:42 PM »

6' and not competing beyond -93 class? What on earth :O

The tallest guy after me would be around 6'2-3 I think? He's the only one except me that competes beyond -93, and he's in -105 at the moment.

32

Training Logs / Re: DRY's Log

« on: June 25, 2014, 11:36:15 PM »

Some pretty nice deadlifts there. I'd agree with the youtube comment however, the blockpulls seem much more even in the pull compared to the regular ones.

I'm kind of clueless to the american lifting arena, since you have so many different federations. When you lift in equipment is that multi or singleply?

33

Training Logs / Re: Kayser' Log.

« on: June 25, 2014, 11:31:28 PM »

Count me in on this!
I am one of those 6'4' guys you are talking about

Hah, in my club you'd be normal.

Most of the guys are 5 - 6 feet and no one competes beyond -93kg weightclass. Perhaps we could change? 

34

Training Logs / Re: Tyrwing's log

« on: June 25, 2014, 11:27:21 PM »

Perhaps I should of had, I know the guy since it's a pretty small town, bounce deadlifts at 90kg with a banana-back is his rythm. I just shrug whenever people say or do stupid stuff. I have lots of stories from that place.

Regarding the bar, it was only sheer luck. People had been asking for new bars of lately, and the girl in the lobby who decided to take it upon herself to buy some new ones is a typical "fitness" girl. So she knew eleiko was a good brand, she got in there and just randomly ordered two types, eleiko's new XF barbell and then eleiko's PL barbell. Imagine my glee when those things were there suddently in the morning.

People still refuse to use them however, since the knurling "hurts" so much.

35

Training Logs / Re: Tyrwing's log

« on: June 25, 2014, 09:27:51 PM »

W3D2

Back raise

Deficit deadlift
112,5kg x 3
- belt -
147,5kg x 2, 2
- belt off after first set -
157,5kg x 1, 1, 1

Benchpress
55kg x 5
65kg x 4
77,5kg x 3
- wraps -
87,5kg x 3, 3
92,5kg x 2, 2
87,5kg x 3, 3

Deadlift from boxes
135kg x 3
157,5kg x 3
- belt -
180kg x 3
192,5kg x 2, 2
202,5kg x 1, 1, 1


Overhead press
- wraps -
40kg x 8, 8, 8, 8

Situps
BW + 5kg x 8, 8, 8

Pulldown
Sitting legcurl
Hammercurl

Stomach acting up again, had to take off the belt to deadlift properly, since the deficit one kinda bunches everything up. THe singles were easier without the belt making me sick.
Bench was okay, still benching at the local fitnesscenter, were the rack is in two pieces and the bench is shit. But on monday I finally get to the new sportscenter where I will stay for the next two years at least. Eleiko benchpress rack!

I still loose up on the lower back during the boxdeads, I have gotten slightly better but I am not where I want to be yet.

Some dude asked me to not break the barbell during the triple on 180kg. I politely informed him that the barbell is in fact an Eleiko Powerlift Competition barbell, and would easily carry over 400kg without breaking. He still looked at me as I was stupid. Fitness centers ftw?

36

Training Logs / Re: Tyrwing's log

« on: June 23, 2014, 01:28:24 PM »

W3D1

Squat
90kg x 5
107,5kg x 4
125kg x 3
- belt -
145kg x 3, 3, 3, 3

Benchpress
55kg x 5
65kg x 4
77,5kg x 3
- wraps -
87,5kg x 3, 3, 3, 3, 3

Squat
90kg x 5
107,5kg x 5
- belt -
125kg x 5, 5, 5, 5

Dumbbell flyes
10kg x 10, 10, 10, 10, 10

Pushups
BW + 5kg x 8, 8, 8, 8

Sittups
BW x 10, 10, 10

Cablerow
Lateral flyes
Dumbbell curls

Heavy session, had quite a lack of sleep and apetite today. My neighbour is suffering from dementia and was on one fo his adventures last night. Some people had found him wandering lost somewhere and brought him home at midnight and woke me up.
Then he decided to ring my doorbell at 6 am. Happyfunmuch.

Though the squat looked nice, but the benchpress terrible.

37

Training Logs / Re: Tyrwing's log

« on: June 23, 2014, 01:23:27 PM »

W2D3

Squat
90kg x 5
107,5kg x 4
125kg x 3
135kg x 3
- belt -
145kg x 3, 3
- wristwraps -
152,5kg x 2, 2, 2

Benchpress
55kg x 6
65kg x 5
77,5kg x 4
82,5kg x 3
- wraps -
87,5kg x 2, 2
92,5kg x 2, 2
- wraps off -
82,5kg x 3
72,5kg x 5
60kg x 5

Close-grip benchpress against bands(red 2-14kg)
50kg x 6, 6, 6, 6, 6

Goodmorning sitting
42,5kg x 6, 6, 6, 6, 6

Pulldown
65kg x 8, 8, 8, 8

Legextension
Lateral flyes
Hammercurl

A very, very good session today. Went down to the club again, I love that place. The squat had good speed and felt easy enough.
And the benchpress just exploded off the chest easily, I accidently went for 2x2x92,5 instead of doing 2 singles which is described in the program. Didn't even feel heavy.

38

Training Logs / Re: Tyrwing's log

« on: June 23, 2014, 01:19:23 PM »

W2D2

Back raise
Plank

Deadlift to knees
112,5kg x 3
135kg x 3
- belt -
157,5kg x 3, 3, 3, 3

Benchpress
60kg x 5
72,5kg x 4
82,5kg x 3, 3, 3, 3, 3

Deadlift
112,5kg x 3
135kg x 3
157,5kg x 3
- belt -
170kg x 3, 3, 3, 3

Legpress
150kg x 6, 6, 6, 6

Pulldown
Legcurl
Dumbbell curl

Finally, some good pressure today! The barbell exploded up from the floor in my hands during deadlifting, likewise with the benchpress.
However, I screwed up and got a wrong grip on the regular deadlift and accidently torn my calluses again. Also a minor stretch in the pec during the curls, weird.

39

Training Logs / Re: Tyrwing's log

« on: June 23, 2014, 01:16:21 PM »

W2D1

Squat
90kg x 5
107,5kg x 4
125kg x 3
- belt -
145kg x 2, 2, 2, 2

Benchpress
55kg x 5
65kg x 4
77,5kg x 3
- wraps -
87,5kg x 2, 2, 2, 2, 2

Squat
100kg x 3
117,5kg x 3
- belt -
135kg x 3, 3, 3, 3

Goodmorning standing
- belt -
70kg x 5, 5, 5, 5, 5

Dumbbell flyes
10kg x 10, 10, 10, 10, 10

Pushups
5kg x 8, 8, 8, 8

Cablerow
Lateral flyes
Hammercurls

Pretty slow at first when I got to the gym. Usually I train at my local fitness center, but today they were closed apparently due midsummer weekend, so after making my way there and back again(I live up a hill from the place) I drove over to the main city to do my shift at the local club instead.

It felt pretty good benching on a competitionbench again. It's closer to the ground and broader than the usual one I have, meaning technique and bridging is much better. The weights felt easy in my hands.

40

Training Logs / Re: Tyrwing's log

« on: June 23, 2014, 01:12:26 PM »

W1D3

Benchpress
55kg x 7
60kg x 6
65kg x 5
72,5kg x 4
77,5kg x 3, 3
82,5kg x 2, 2
77,5kg x 3, 3
72,5kg x 4
65kg x 6
60kg x 8
55kg x 10

Squat
90kg x 5
107,5kg x 4
125kg x 3
- belt -
135kg x 3, 3, 3, 3, 3

Lying tricepsextension
30kg x 8, 8, 8, 8, 8

Cablerow
45kg x 8, 8, 8, 8, 8

Goodmorning sitting
40kg x 5, 5, 5, 5, 5

Low abpressure today as well, I felt slow and weak due a bad night of lackless sleep. I woke up at 3 am feeling sick.
In the middle of packing down my apartment and moving, so I am heading off in a bit to the new place to drop off some things, and then onwards to my girlfriend's parents to spend the weekend down there.

41

Training Logs / Re: Tyrwing's log

« on: June 23, 2014, 01:09:24 PM »

W1D2

Plank
Back raise
Legcurl

Deadlift
112,5kg x 3
135kg  x 3
- belt -
157,5kg x 3
170kg x 3, 3, 3, 3

Incline benchpress
55kg x 3
65kg x 3
- wraps -
77,5kg x 3, 3, 3, 3

Deadlift from boxes
135kg x 3
- belt -
157,5kg x 3
180kg x 3, 3, 3, 3

Legextensions
40kg x 8
42,5kg x 8
45kg x 8
47,5kg x 8
50kg x 8

Sittups
5kg x 8
5kg x 8
5kg x 8

Pulldowns
Lateral raises
Dumbbell curl

My stomach felt upset today again, it appears to be a genetic thing that runs in the family, horray. Some mornings it prevents me from deadlifting properly as I have to initiate the lift in a very specific way to not throw up. This makes the lift very slow and very heavy so I was exhausted from today.
Bench went very smoothly though, it felt good putting on some weight on the incline benchpress.

42

Training Logs / Re: Tyrwing's log

« on: June 23, 2014, 01:04:50 PM »

W1D1

Benchpress
55kg x 5
65kg x 4
77,5kg x 3
- wraps -
82,5kg x 3, 3, 3, 3, 3

Squat
90kg x 5
107,5kg x 5
- belt -
125kg x 5, 5, 5, 5, 5

Benchpress
55kg x 6
65kg x 6
72,5kg x 6, 6, 6, 6

Dumbbell flyes
12kg x 6, 6, 6, 6

Goodmorning standing
- belt -
67,5kg x 5, 5, 5, 5, 5

Cablerow
Lateral flyes
Hammercurl

I had pretty bad inner abpressure(Not sure if that's the correct english term for it?), but technique is improving. It has been lacking a bit since nationals. I went straight into heavy lifting again and my body didn't recover in time exactly.
Otherwise the weights felt much easier now that I switched programs.

43

Training Logs / Tyrwing's log

« on: June 23, 2014, 01:00:58 PM »

I decided to put a log here as well, usually I only log my training on the swedish forum Kolozzeum, but I thought it might be interesting making a log here as well for the recently released 12-week program.

Stats

Male
22
195cm/105kg
3 years of weightlifting
1 year of competitive powerlifting
Swedish Powerlifting Federation (IPF)
180kg squat
110kg benchpress
225kg deadlift
515 total

Background
I began weightlifting in october '11, at first I ran SL5x5 and then a variety of different programs. It would take until may '13 before I began powerlifting for my local club, despite training there for almost a year at the point. 150/80/190 was my first result. 2 months prior to that I had maxed 120/75/140 so with proper training and some comrades I was trapped in the sport.
After that I've run a few more comps, 5 including the first one, with the swedish junior national championship in classic raw powerlifting being the most recent. Currently I am preparing for district in autumn and then another round of nationals next year.

Prior to this log, I ran 2 weeks of CMS/MS-Prep but felt that it was way too heavy for me and decided to switch down to the re-made 12-week program.
Currently I am aiming for a 600 total in -120kg and hopefully within a few years I will become a decent lifter to challenge the open nationals in sweden.

44

Universal Topics / Re: Second squat in a given training session

« on: June 10, 2014, 06:34:25 PM »

Pretty much the same here.

The second squat/nemchpress usually feels heavier for me, but in a muscular fatigue. Technique is always better at the second go as well.

45

Universal Topics / Re: Recovery

« on: June 09, 2014, 11:16:25 PM »

When I take enough time, stretching, foamrolling and tennisball massage. Plus reading. It's very refreshing to just lie down.

8hrs of sleep and lots of food is a no-brainer.