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Old 10-29-2013, 02:08 AM   #3421
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Big work Swede. Congrats on the pb.
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Old 10-29-2013, 05:48 AM   #3422
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Thanks!

29/10

Notes: Takeing it easy with the elbow.

Concept II - 2:30

Bench Press w paus
8x60kg
8x80kg
8x100kg
8x100kg
8x100kg

Bench Press w 5s paus
3/3/3x110kg

CG Bench w Axle
5x70kg
5x90kg
5x100kg
5x110kg

Press, 2ct paus
15xbar
15x40kg
15x50kg
8x60kg
Push Press 8x60kg
BHN Jerk 8x60kg

Overhead is still hurting the joints but much better than last week.


Side raises 3x20
Face pulls 3x20
BB Shrug 2x10

I will train arms and abs later today.
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Old 10-29-2013, 05:50 AM   #3423
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Quote:
Originally Posted by big_swede View Post
29/10
Notes: Takeing it easy with the elbow.
Concept II - 2:30

Bench Press w paus 8x60kg 8x80kg 8x100kg 8x100kg 8x100kg
Bench Press w 5s paus 3/3/3x110kg
CG Bench w Axle 5x70kg 5x90kg 5x100kg 5x110kg
Press, 2ct paus
15xbar 15x40kg 15x50kg 8x60kg
Push Press 8x60kg
BHN Jerk 8x60kg

Side raises 3x20
Face pulls 3x20
BB Shrug 2x10
Pumptastic work Sir swole Swede ... keep smashing the wts. ...
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Old 10-29-2013, 12:38 PM   #3424
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That's got to be pretty difficult to hold tightness for 3 reps with 5 second pauses Nice volume on the work sets Swede!
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Old 10-29-2013, 09:21 PM   #3425
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Great "easy" work, Swede.
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Old 10-30-2013, 04:59 AM   #3426
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Thanks.

30/10

Notes: Rehab for the elbow. Light and very strict.

Concept II Row - 2:30

Preachers 3x10
Hammer 3x10
Cable 3x50
Pushdowns 4x20

Deadlifts and farmers walk later today!
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Last edited by big_swede; 10-30-2013 at 06:17 AM.
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Old 10-30-2013, 02:59 PM   #3427
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30/10

Notes: Oh yes. So far this "easy week to heal up" is going great ;-)


Deadlift
Beltless, hookgrip
3x1 x 120kg
2x1 x 160kg
2x1 x 190kg
1x220kg
1x250kg
1x250kg
Belt on, mixed grip
1x270kg -10kg PB, easy
0x290kg FUCK! Got it past my knees but failed to lock out. So close!

Farmers Walk
Weight is in each hand
60kg 20m
80kg 20m
120kg 20m
130kg 20m
160kg 5m -PB

Farmers Hold
120kg 30s

Shrugs
5x15 w 120kg

Apollon
3x1 w 95kg, arm feels better. Time to add weight.
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Old 10-30-2013, 08:10 PM   #3428
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Quote:
Originally Posted by big_swede View Post
Notes: Oh yes. So far this "easy week to heal up" is going great ;-)
Damn straight. Check out those PBs! You are unstoppable.
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Old 10-30-2013, 08:33 PM   #3429
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Awesome work man. Congrats on pbs!
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Old 10-31-2013, 02:24 AM   #3430
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Quote:
Originally Posted by big_swede View Post
30/10

Notes:
Deadlift
Beltless, hookgrip
3x1 x 120kg 2x1 x 160kg 2x1 x 190kg 1x220kg 1x250kg 1x250kg
Belt on, mixed grip
1x270kg -10kg PB, easy 0x290kg FUCK! Got it past my knees but failed to lock out. So close!

Farmers Walk
Weight is in each hand
60kg 20m 80kg 20m 120kg 20m 130kg 20m 160kg 5m -PB

Farmers Hold 120kg 30s
Shrugs 5x15 w 120kg
Apollon 3x1 w 95kg, arm feels better. Time to add weight.
Very very strong work Sir Swede ... congrats on walk PB ... keep smashing the wts. buddy ...
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