[big_swede]

Thanks Squatter. Its pretty awesome actually and something I can reccomend to every lifter.

12/1 - Event training

Notes: IAM THE VIKING

Front Squat
5/5x60kg
5/5/5x105kg -About PB for reps I think
14x70kg -cheap pb

*Squatting 3 times a week now and its great. 1day backsquat + other legwork, I do speed squats as a deadlift warmup on day 2 and then on day 3 fronties. Will experiment with % not to hit a brick wall. Focus is on speed on the heavy sets aswell, no grinding.

Log C&P
1C + Press for reps
10x50kg
5x80kg
All reps from ground
4x90kg
2x95kg
5x80kg

*I SUCK at the log!! Need more work!!

One Arm DB C&P
3x40kg left n right
Only right, all reps c&p except on last set
8x50kg -PB
3x55kg-PB
2x60kg -PB

60kgx2, sorry about the music it was gay-saturday at the gym :-)


Went outside..

Yoke
20m
190kg x2
2x2x220kg

Last run w 220kg


Farmers
Walk: 20m 2x100kg bags
Starts (pick up and run 2-5m) 8x100kg bags
Hold 130kg 15s/15s/15s

*Its so much harder to train events when its freesing outside. Dont even bother with times now its just to get across with the damn thing without slipping on ice :-)

Assistance/prehab
BB Curl - 50x20kg, 50x20kg (done in the squat rack)
OH BB Extension 50x20kg,50kg20kg (also in the squat rack)
DB Frontraises 50x5kg, 50x5kg
Rear delt Flyes 50x2.5kg

Next week will be a lil lighter in terms of weight since my lower back is starting to fatigue. Crush it buddys!!!