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Old 12-07-2010, 03:57 PM   #1001
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Originally Posted by Rich Knapp View Post
Dam bro. save room for tomarows log. lol

Great job WOW BEAST MODE.
Haha thanks rich!

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Intense work. Is this guy that instructed you someone you see often at the gym?
Yepp it was, ive seen him around doing rehab work and things like that, turned out he was into ol lifting when he was younger. Who could have known.
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Old 12-07-2010, 04:29 PM   #1002
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That log post scared me...
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Old 12-07-2010, 04:37 PM   #1003
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Did about 1h or so of powercleans today, me and my buddy just took turns with the bar, and after couple o sets a old ol lifter aproached us (in his late 60's or so) and instructed us on form and gave us a lesson. I really like it when competent people corrects my form and gives me training advices at the gym. After his instructions me and my workout buddy corrected each other on every set and rep that wasent spot on. Went light but lots of volume.

#1 Powercleans
10xbar
10xbar
10xbar
10x90
10x90
10x90
8x100
8x100
8x100
8x100
8x100
8x100
8x100
8x110
8x110
8x110
8x110
8x110
5x110
5x135
5x135
5x135
3x135
3x135
3x135
3x135
*Focused on POWER, transition and FORM on all reps. Big improvements on this lift now, incorporated a stomp/jump and worked on a straight bar path and to move the body and let the bar just hang in the air while getting under it. Drank almost a gallon water during this hour.

#2 Clean Grip Deadlifts, raw
10x165
10x235
10x275
10x300 - Clean grip PR
10x340 - Clean grip PR!
0x410 - Grip failed
0x385 - Grip failed
*Focused on SPEED and POWER on all reps, just driving it off the floor as fast as i possibly could, explosion style.


Planning on doing a similar day next week, focusing on power, speed and form on one lift (prerably hard-to-perform lifts like the OH squat, snatch, c&j or powercleans), this will greatly improve flexibility, endurance and power, and the big lifts as well and is fun as hell!
Great Session. The help and advise is the one thing I wish I had but can not get training at home.
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Old 12-07-2010, 05:18 PM   #1004
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That log post scared me...
=)

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Great Session. The help and advise is the one thing I wish I had but can not get training at home.
Thanks bam, yeah i usually dont get remarks on my form or work, i tend to look a bit angry while i lift heavy so people stay away (which in general is a good thing considering what kind of gym i go to), today was great though.
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Old 12-08-2010, 02:14 AM   #1005
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Sore in whole upper body today, pwr cleans FTW!
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Old 12-08-2010, 05:37 AM   #1006
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Damn that is a lot of volume! I have to write my repeat sets like bar 2x3sets just because I get dizy thinking about doing more then 4-5 working sets hahahaha, old habits die hard, but I feel volume is very important in getting stronger endurance and getting in better shape as well as getting stronger in the long run. KEEP ON SMASHING SWEDE!
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Old 12-08-2010, 06:22 AM   #1007
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Damn thats a lot of work Bro! Kill it!
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Old 12-08-2010, 03:02 PM   #1008
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Damn that is a lot of volume! I have to write my repeat sets like bar 2x3sets just because I get dizy thinking about doing more then 4-5 working sets hahahaha, old habits die hard, but I feel volume is very important in getting stronger endurance and getting in better shape as well as getting stronger in the long run. KEEP ON SMASHING SWEDE!
Right about that BBG! This was mostly intended to get my form nailed down, i still have to work on it though. Very good cardio/endurance work too, and finishing of with power deadlifts got me pumped up aswell!

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Damn thats a lot of work Bro! Kill it!
Sure was!
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Old 12-08-2010, 03:17 PM   #1009
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8/12 Mixed work


Time: 1h30

Comments: Good smashing, a bit unstructured but good.

#1 Pullups
6x6 with BW

Superseted with..

#2 Front squats (Speed, power)
10x90
10x110
10x135
10x155
10x175 -rep PR?
*Calf is bothering me alot, stiffness and pain.

#3 DB Rows (Speed, power)
15x125's PR
15x125's
15x125's
*These are the heaviest DB's there is at my gym, which is a bad thing.

#4 BB Shrugs (pulled bar from kneeheight)
5x385
5x485
5x595
5x705 +1 rep PR?
2x805 - Failed to shrug it twice, but a rackpull PR! (3.6xbw)
20x485
*Shrugs felt heavy today, was not a good idea in the first place, deadlifted for reps yesterday and traps/lower back was sore already.

SFW!!
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Old 12-08-2010, 03:29 PM   #1010
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Smoken. 3 PR's
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