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Old 01-14-2013, 02:10 AM   #1911
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Thanks alot everyone. Training is going pretty good and I cant wait to compete this spring.
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Old 01-14-2013, 03:52 AM   #1912
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Event training looks great Swede

great job
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Old 01-14-2013, 02:46 PM   #1913
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Thank you markie!


14/1 Leg day

Notes: Ok training, did not feel strong but did some quality repping on the oly squat. Finished with yoke sprints out in the snowstorm and pulled off some of the fastest runs so far this year. Good stuff!

Oly Squat, beltless
10x60kg
8x100kg
8x100kg
8x100kg

Fast and fluid even after rep 5 :-)

SLDL, beltless
8x100kg
8x120kg
8x120kg

*120 was heavy in my hands but still the most ive pulled straight since injury. Getting there.

Leg Curl / Leg extension SS
5x20 / 5x20

Assistance
6 sets of abs to F, weighted
Hammer Curl - 8x23kg, 50x6kg
Pushdowns - 100x20kg
Calves 3x15x180kg, 3x15xbw

Yoke Sprints
10 runs a 20m with 190kg. All well below 10s, probably 7-8s best. Focusing alot on a explosive start and its paying off.

Time for 2 days rest now. Will do me good! Have a great lifting week everyone!

Last edited by big_swede; 01-14-2013 at 05:02 PM.
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Old 01-14-2013, 03:38 PM   #1914
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Soon you may need snow shoes or skates for the Yoke Runs! Why do you call your squats "Oly Squats" I did not know there was a squat called "Oly Squats"

Very strong on the SLDL's as well brother!
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Old 01-14-2013, 03:41 PM   #1915
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Thanks man. By oly squat I mean a rock-bottom-bounce squat with the torso uppright and a high bar placement. Like the oly lifters do them.
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Old 01-14-2013, 03:51 PM   #1916
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Originally Posted by big_swede View Post
Thanks man. By oly squat I mean a rock-bottom-bounce squat with the torso uppright and a high bar placement. Like the oly lifters do them.
OK - gotcha. That is how I try to do them, except I only get a bounce on 335 and under.
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Old 01-14-2013, 03:55 PM   #1917
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Originally Posted by big_swede View Post
Thank you markie!


14/1 Leg day

Notes: Ok training, did not feel strong but did some quality repping on the oly squat. Finished with yoke sprints out in the snowstorm and pulled off some of the fastest runs so far this year. Good stuff!

Oly Squat, beltless
10x60kg
8x100kg
8x100kg
8x100kg

Fast and fluid even after rep 5 :-)

SLDL, beltless
8x100kg
8x120kg
8x120kg

*120 was heavy in my hands but still the most ive pulled straight since injury. Getting there.

Leg Curl / Leg extension SS
5x20 / 5x20

Assistance
6 sets of abs to F, weighted
Hammer Curl - 8x23kg, 50x6kg
Pushdowns - 100x20kg

Yoke Sprints
10 runs a 20m with 190kg. All well below 10s, probably 7-8s best. Focusing alot on a explosive start and its paying off.

Time for 2 days rest now. Will do me good! Have a great lifting week everyone!
Great work big Swede!
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Old 01-14-2013, 05:10 PM   #1918
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Enjoy the rest!
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Old 01-15-2013, 03:32 AM   #1919
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Thank you.
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Old 01-15-2013, 05:14 AM   #1920
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Nice work in here Swedish.
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