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Old 03-30-2012, 10:50 AM   #391
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Enjoying some Rest and Recovery over in the UK atm, lots of good food and company! Back at it mon or tue. Have a good weekend brothers! I will
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Old 03-30-2012, 04:14 PM   #392
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Have fun and relax Swede.
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Old 04-03-2012, 02:42 PM   #393
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3/4 DE Upper body

Comments: Back from vacation! Ive been thinking alot about training and programming, and untill ive figured out a plan, im going to use speed-strength principles of WSBB.

Today was Dynamic Effort Upperbody and it was good. Bench was fast and shoulder worked really good! I have not done any speedwork for the bench or squat in months and it was a fun changeup today.

Read a Wendler post up on t-nation about the press, and it got me going. My OHP and PP have increased quite a lot the last months and I really like the lift so will be working on getting the strict press up and add some volume. Did 5 sets of 10 today and damn the volume was hard on me, even with this flyweight! Adding 2.5 kg next week and I will try to keep a slow and steady progression on the 5x10's.


So, here goes..

Speed Bench v/s blue bands
Warmups...

8x3x65kg+BT - 30s rest between sets maximum, me and my buddy took turns.

Added "manpoon", still v/s bands

3x70kg
3x75kg
3x80kg
2x85kg
2x90kg

Press
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg

*Used a false grip witch made my barpath much more natural-feeling. This was much harder than it looks with that weight, lil legdrive on last reps on last set. Volume on presses kills me! =)

JM Press
5x50kg
5x55kg
5x55kg
5x55kg
5x55kg
5x55kg
5x55kg

DB Row
10x56kg e.a
10x56kg e.a - Paus at top of each rep.
10x56kg e.a

Lat pulldown ss Tri pushdown 1x15/1x10
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Old 04-03-2012, 02:52 PM   #394
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Keeping Sweden proud!
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Old 04-03-2012, 03:21 PM   #395
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welcome back swede! looking forward to seeing where you're headed with your programming.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 04-03-2012, 03:46 PM   #396
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Good to see you back and smashing. Did you make your manpon?

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Old 04-03-2012, 03:53 PM   #397
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nice work swede!
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Old 04-03-2012, 03:55 PM   #398
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Nice work. I hear you on volume presses. For bench and OHP my triceps feel numb!
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Old 04-03-2012, 03:55 PM   #399
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Quote:
Originally Posted by SeventySeven View Post
Keeping Sweden proud!
We sure are!

Quote:
Originally Posted by tank View Post
welcome back swede! looking forward to seeing where you're headed with your programming.
Thanks tank! Yeah me too, im a bit confused atm myself

Quote:
Originally Posted by LtL View Post
Good to see you back and smashing. Did you make your manpon?

LtL
Thanks LtL. No I did not make it, used the tampoon people sometimes use on a barbell when they squat =)

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Originally Posted by bruteforce View Post
nice work swede!
Thanks!
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Old 04-03-2012, 06:26 PM   #400
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Nice one. You had to be swoled up after all that pressing!
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