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Old 02-15-2012, 03:21 PM   #101
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15/5 Cleans and Rows


Comments: Cleans was not really good and fast due to being pretty tight in shoulders, tri's and elbows from yesterdays benching. Still Nailed a PR of 115kg, wich I failed twice last week. Today it was EASY! Good stuff! Did not do all my planned 2's and 3's on cleans today, saving up for deadlifts tomorrow.

Rows were pretty good and putted in some volume. Curls were....Curls

Good training!

Powercleans
Warmup - complexes
Then worked up to..
1x100kg
1x110kg
1x115kg - 2.5kg PR

2x105kg
2x105kg

From Hang
3x90kg

BB Row with forehead on inc Bench, 30-45s rest

8x60kg
8x60kg
8x60kg -Snatch Grip
8x60kg
8x60kg
8x60kg -Snatch Grip
8x60kg
8x60kg

Curls

Preacher 3x10
DB - 3x8

Deadlift-thursday tomorrow with the deadlift gang! SFW!
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Old 02-15-2012, 08:37 PM   #102
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Great work Swede! Looking forward to tomorrows deads!
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Old 02-15-2012, 09:20 PM   #103
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Not very good or fast, yet hit a PR. Great job swede, and tear up deads!
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Old 02-16-2012, 02:01 AM   #104
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Quote:
Originally Posted by bruteforce View Post
Great work Swede! Looking forward to tomorrows deads!
Thanks Brute, me too =)

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Originally Posted by mab54 View Post
Not very good or fast, yet hit a PR. Great job swede, and tear up deads!
Thanks buddy, will do!
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Old 02-16-2012, 03:59 AM   #105
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Strong sessions, massive bench volume and great clean PR. Go smash some deads!
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Old 02-16-2012, 07:42 AM   #106
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Strong sessions, massive bench volume and great clean PR. Go smash some deads!
Hell yeah!
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Old 02-16-2012, 12:21 PM   #107
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You are clean machine Swede.
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Old 02-16-2012, 02:43 PM   #108
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16/2 Day of the Dead

Comment: SMOKED IT today! Was at the gym half an hour before the others and warmed up with box squats for speed. Hit an lightning fast 2x190kg and it felt great. Deadlifts were just awesome. Fail at PR atempt but got a nice rep PR to count for

Box Squat - Paralel - Speed
2x120
2x150
2x170 -pr w/o belt
2x190 -added belt
1x200kg
2x170kg

Deadlifts, conv

Warmups, then..
1x170kg
1x170kg +18kg weighwest, much harder
1x200kg
1x220kg. -added belt
0x250kg, went for PR, failed just above knees.

10x180kg - **** yeah, all reps dead, no touch and go, -PR! And LIGHTWEIGHT!

Halting deadlifts, no belt
5x150kg -dbl overhand
5x160 kg
5x170kg equals. PR

Chinese Arches
10kg x 1min
20kg x 1min
30kg x 1min
*first time, great glute and lowerback work.

Abs

100-120 reps, weighted

Big, Strong, Bearded and AWESOME!
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Old 02-16-2012, 03:06 PM   #109
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Thats some serious weight you're moving. Good job.
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Old 02-16-2012, 04:19 PM   #110
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Thanks man!
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