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Old 09-10-2013, 11:18 PM   #1
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Training session with my friend big_swede from the forum


9/9


Bench Press, paus
8x100kg
8x140kg
5x140kg
8x120kg
8x110kg
10x100kg


Seated DB OH, no back.support
3x15 x21kg
3x15 x23,5 kg
3x15 x26 kg

Zavickas Press
3x5-8 light to work on flexibility

DB Curl
6 sets of 5-15

CableCurls
4-5 sets with full mag

Calves
2 high rep sets



First session after my competition in Sweden strongest man under 105 kg.

I got the third Place.

Now i going to register my traning routine to next years competitions
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Old 09-11-2013, 02:17 PM   #2
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Nice reps with 140! Good stuff. Congrats on the 3rd place. Well on your way to moving up next year.
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Old 09-11-2013, 02:37 PM   #3
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Old 09-11-2013, 03:55 PM   #4
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Quote:
Originally Posted by MikeM View Post
Nice reps with 140! Good stuff. Congrats on the 3rd place. Well on your way to moving up next year.


Thanks!! This year i´m focus on the big 3 (dead, squat and bench). Then in the begining of next year i´m going to do 2 sessions of strongman training focus on my weaknesses.
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Old 09-11-2013, 03:56 PM   #5
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Old 09-11-2013, 04:00 PM   #6
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Todays session

Felt kind of tierd in my body, must been from the competiton last saturday


Deadlift

8x120 kg
8x120 kg
5x150 kg
5x180 kg
2x200 kg

Then i´m feeling kind of sore in my back so I quit the deadlift

Sumosquat

5 reps x 6-7 set x 120 kg


Stiff leg deadlift

10 reps x 3 set x 120 kg

Some one arm deadlift to 100 kg

Then couple of set on rolling thunder
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Old 09-11-2013, 10:24 PM   #7
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Welcome to the forum Rocky. Will be following.

Swede is a legend around here.
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Old 09-12-2013, 04:05 PM   #8
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Thanks!

Swede is the perfect training partner.
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Old 09-12-2013, 04:11 PM   #9
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Todays workout Shoulder and triceps

4 sets of rear delt machine

Standing military press

5x 80 kg
5x110 kg
5x110 kg
4x120 kg
8x 80 kg drop to 10x 50 kg

Shoulderpress in hammerstrenght machine

15x 50 kg on each side x 4 set

4 sets of outer part of delt in machine

3 set of flyes for shoulders

Triceps

5 set of pushdowns with rope

Narrow grip bench

80 kgx 10
110 kgx10
130 kgx 8

5 set of pushdowns
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Old 09-13-2013, 01:17 AM   #10
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Strong work on the military! Im about to go train the loglift and do some box squats =)
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