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Old 03-03-2014, 08:40 AM   #4191
big_swede
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Hehe i do feel tiny! Thanks guys =)

3/3

Notes: Back to my base-building. Time to add a little size and strength over the next 2 months.
5 wk block, first block beltless. Wk 1 is 3x8, wk 2 is 4x6, wk 3 is 5x3, wk 4 is 6x2, wk 5 is reset/exlplosive phase or max.

Tried out push presses with bands today, love it.


Shoulder warmups

Push Press w Axle (fatbar)
Warmups
8x108kg -PB
8x108kg
8x108kg

CG Bench vs bands
worked up to 85kg with band tensions, band were sliding around and could not attach them better so switched to more presses.

Push Press vs bands
2 blues
Strict
5x45kg
5x55kg
Push Press
5x75kg
3x95kg -PB

3x95kg +Band Tension


JM Press
5x10 w 70kg

Rope PushDowns
5x20

Forearm rehab
Rev grip Negative Wrist curl 3x6
Wrist curl - 2x20
*As suggested by physio
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Old 03-03-2014, 10:13 AM   #4192
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Yikes - if your tiny then we are all Dwarfs!

Really awesome push presses Sir Swede! It is actually one of my favorite lifts that has always worked well for me, once I get the co-ordination right haha.
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Old 03-03-2014, 10:36 AM   #4193
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Quote:
Originally Posted by big_swede View Post
3/3
5 wk block, first block beltless. Wk 1 is 3x8, wk 2 is 4x6, wk 3 is 5x3, wk 4 is 6x2, wk 5 is reset/exlplosive phase or max.

Push Press w Axle (fatbar)
Warmups 8x108kg -PB 8x108kg 8x108kg

CG Bench vs bands
worked up to 85kg with band tensions, band were sliding around and could not attach them better so switched to more presses.

Push Press vs bands
2 blues Strict 5x45kg 5x55kg
Push Press 5x75kg 3x95kg -PB 3x95kg +Band Tension
JM Press 5x10 w 70kg
Rope PushDowns 5x20
Forearm rehab Rev grip Negative Wrist curl 3x6
Wrist curl - 2x20
Another awesome working Sir Swede ... Looking at your peers, you need more size w/o any doubt ... and the way you are working you will get it soon ... keep up the great work brother ...
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Old 03-03-2014, 01:42 PM   #4194
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You're workouts are always unique and awesome, Swede. Love checking them out.
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Old 03-03-2014, 05:08 PM   #4195
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Awesome work Swede. Uh, you're anything but "tiny"!!
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Old 03-03-2014, 09:04 PM   #4196
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Real strong pressing!
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Old 03-03-2014, 09:52 PM   #4197
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I want to be tiny when I grow up!! Big pressing Swede!
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Dead 220 (485.01)
Total 545 (1,201.51)
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Old 03-03-2014, 10:14 PM   #4198
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I disagree. you are tiny...

...for a gorilla.
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Old 03-04-2014, 06:04 AM   #4199
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Quote:
Originally Posted by Squatter View Post
Yikes - if your tiny then we are all Dwarfs!

Really awesome push presses Sir Swede! It is actually one of my favorite lifts that has always worked well for me, once I get the co-ordination right haha.
Thanks Jim. I like it, takes some practice though to get the timing right and iam far from perfect yet =)

Quote:
Originally Posted by ravimolasaria View Post
Another awesome working Sir Swede ... Looking at your peers, you need more size w/o any doubt ... and the way you are working you will get it soon ... keep up the great work brother ...
Thanks alot ravi!!

Quote:
Originally Posted by jiorio95 View Post
You're workouts are always unique and awesome, Swede. Love checking them out.
Thanks alot man, I love variation. Glad you enjoy reading it!!

Quote:
Originally Posted by MikeM View Post
Awesome work Swede. Uh, you're anything but "tiny"!!
Thanks Mike!

Quote:
Originally Posted by Henry19 View Post
Real strong pressing!
Thank you Henry!

Quote:
Originally Posted by KD5NFW View Post
I want to be tiny when I grow up!! Big pressing Swede!
Thanks rich!

Quote:
Originally Posted by jdmalm123 View Post
I disagree. you are tiny...

...for a gorilla.
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Old 03-04-2014, 03:32 PM   #4200
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4/4

Notes: Rehab and assessory

Calves 6 sets
Curls 10 light sets of 10-20
Various forearm stuff 8 sets


Tomorrow is the day of the DEATHLIFT!
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