Bert`s Log....

[Bert]

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[Bert]

Today:W1TE2 #32
Skill Evaluation Squat and Deadlift


Bodyweight:73kg

Squat:
1x135kg
1x145kg
1x152,5kg new Record ....so I'm happy :-)

Sumo Deadlift:
1x195kg
1x220kg
1x222,5kg New Record

[Bert]

Test day @73,6kg Body weight (run #29/37/30/32)

Squat 155kg --->@March 140kg --->+15kg
Bench 115kg --->@March ~100kg--->+15kg
Bench with Shirt 135kg --->@March 107,5kg--->+27,5kg
Deadlift 230kg --->@March215kg--->+15kg

=500kg RAW @73,6kg bodyweight :-)

Next I will run the 4 day class 1 cycle with ~ the volume of the #37 :-)

I`m very happy with the results of 7 month of powerlifting (I started this year with powerlifting)

[kayser]

Strong pulling for such a light bodyweight! Holysmokes ))
Do you pull conv or sumo?

[Bert]

Good morning

thank you,
I convert to sumostyl at the beginning of this year and now the gluts/hamstrings get stronger and stronger(my back is very very strong  ) so my pulling go's up very nice

But I'm more happy over my squat , pulling was always my favourite exercise and go´s up alone whenever I see the weight , lol

But now I Squat and pull in the same stance(medium/wide) and this works very good for my squat and my back is anyway strong

I´m looking forward to the 20 week cycle and the squat :-)

I hope you understand me because my English is very bad 

[Bert]

Sheiko 20W W1D1
 BW:74,1kg
 
 Squat:
1x4x85kg
 2x3x101kg
 3x2x116kg
 1x2x125kg Wraps
 1x2x130kg Wraps
 3x2x150kg +suit straps down

Bench
1x5x58kg 3xstop
 1x4x70kg same
 1x3x81kg same
 2x2x86kg same
 3x2x102,5kg Shirt without belt + Board 4cm

Boardpress 10cm:
3x4x100kg

Flys:
5x10x12,5kg

Frontsquat with stop
1x4x47kg
 1x4x62kg
 4x4x75kg

GM:
5x5x55kg

ABS
3x10

[Bert]

Sheiko 20W--> W7TE3

 BW:73,3kg
 2h 55min

 Squat:
 1x5x80kg
 1x4x93kg
 1x3x110kg
 3x2x125kg Belt
 1x1x130kg
 1x1x135kg
 1x1x140kg
 1x2x145kg wraps
 1x3x160kg Suit straps down
 1x2x170kg Suit straps down
 2x2x180kg straps up....easy going   

Bench with chains:
 1x4x75kg
 2x4x87kg
 5x4x98kg

Squat:
 1x4x78kg
 3x4x93kg
 5x4x110kg

Hyperextension:
 4x6x+20kg

Row:
 5x6x70kg

https://www.youtube.com/watch?v=3k433twg30Q

[Bert]

20 week cycle Prep cycle Nr.3 (Transmutation)
W2D1 Testday @74kg bodyweight

Squat raw 155kg --->162,5kg
Squat with suit195kg -->220kg

Bench raw 115kg--->117,5kg (120kg with very short stop at the chest)
Bench with shirt 135kg--->145kg

Deadlift raw 230kg --->235kg

I am happy 

[kasperdahl]

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