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Old 11-12-2013, 12:51 PM   #3501
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Great session mate, awesome PR, and awesome re PR'ing
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Old 11-13-2013, 05:32 AM   #3502
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Thanks!

Strained both my trapz so taking today off to heal. Deadlifts and rows tomorrow.
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Old 11-13-2013, 09:14 AM   #3503
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a day is not a long time for traps to heal;

remember, the tortoise always wins the race
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Old 11-13-2013, 09:22 AM   #3504
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Quote:
Originally Posted by big_swede View Post
12/11
Notes: Decent session.

Bench Press w paus
10xbar 10x50kg 8x80kg 3x100kg 3x120kg 3x130kg -PB 3x130kg
3x130kg 3x130kg

5s paus 5x110kg 5x110kg
TnG 12x100kg

CG Bench w axle
5x70kg 5x100kg 5x100kg 5x100kg 5x100kg 5x100kg

Press
10x40kg 10x60kg 6x70kg 3x80kg
*Always suck when I press after bench.

Cable Curl - 30,20,15,10,20 reps
Hammer - 15, 15
Awesome wt and volume Sir Swede ... Amazing strength ... congrats on that PB ...

Quote:
Originally Posted by big_swede View Post
Strained both my trapz so taking today off to heal. Deadlifts and rows tomorrow.
Take your own time brother ... Let them heal ...
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Old 11-13-2013, 09:44 AM   #3505
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Volume, PR's/

Can't ask for anymore
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Old 11-14-2013, 03:38 AM   #3506
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Quote:
Originally Posted by steveninthematrix View Post
a day is not a long time for traps to heal;

remember, the tortoise always wins the race
Quote:
Originally Posted by ravimolasaria View Post
Awesome wt and volume Sir Swede ... Amazing strength ... congrats on that PB ...



Take your own time brother ... Let them heal ...
Just a minor strain on each side and was 80% better after a deep tissue massage yesterday. Today close to recovered, will be good to get some blood flowing through the upper back.

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Volume, PR's/

Can't ask for anymore
Hell yeah.
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Old 11-14-2013, 06:12 AM   #3507
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Well done on the PB mate. Lots more to come in the future. Just rest up that minor pec tear so you don't rip it anymore.
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Old 11-14-2013, 06:35 AM   #3508
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Quote:
Originally Posted by DanLuckett View Post
Well done on the PB mate. Lots more to come in the future. Just rest up that minor pec tear so you don't rip it anymore.
Thanks Dan, it was just a minor upper back strain so no big deal!

14/11

Notes: Lower back and hip are tight so did not go real heavy on the deadlift. Still hit up some decent PB's from deficit. Not a bad day.

Concept II Row 2:30
Squat 70kg x alot to loosen up

Deadlift from 10cm deficit
3x70kg
3x110kg
3x150kg
3x180kg
3x200kg -vid
belt and straps
3x230kg -pb
1x240kg -pb
*Much more in the tank, could feel that I got off balance on all pulls due to a tight left hip.



Pendlay Row
5x150kg -pb
5x150kg
5x150kg
5x150kg
5x150kg
*A bit sloppy but I take it.

DB Row
Each arm
10x63kg
10x63kg
10x63kg
10x63kg
10x63kg

Cable Row
15x70kg
15x100kg
10x120kg
8x150kg
8x150kg

Lat Pulldown
3x10-15

Planc - 3x1:00min
Supersetted with
Crunch machine - 3x20
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Old 11-14-2013, 08:53 AM   #3509
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Quote:
Originally Posted by big_swede View Post
14/11

Concept II Row 2:30
Squat 70kg x alot to loosen up

Deadlift from 10cm deficit
3x70kg 3x110kg 3x150kg 3x180kg 3x200kg -vid
belt and straps
3x230kg -pb 1x240kg -pb

Pendlay Row 5x150kg -pb 5x150kg 5x150kg 5x150kg 5x150kg
DB Row Each arm 10x63kg 10x63kg 10x63kg 10x63kg 10x63kg
Cable Row 15x70kg 15x100kg 10x120kg 8x150kg 8x150kg
Lat Pulldown 3x10-15
Planc - 3x1:00min
Supersetted with
Crunch machine - 3x20
Too strong for a not so heavy day Sir Swede ... congrats on back to back PBs ... Monstrous working brother ... keep smashing the iron ...
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Old 11-14-2013, 10:16 AM   #3510
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Huge Deficit Pulls and over 3PPS Pendlays - concrete evidence that you are strong as Hell!
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Meet PR's: (May 2014) Raw Natural
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