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Old 05-18-2010, 03:27 PM   #1
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Post Swedes new training Log - 2010 bulk, and progress report!

Hiya guys, started my log in another post but thought i should be more precise and explain my workout philosophy, my progress and my goals.

Couple o months ago, in the end of march i belive, i found my progress had halted.
I was stuck at 96-97kg (210lbs ca) and whatever i ate i only noticed very small gains in strength and none in weight.

Read alot on MAB and other sites about oldschool lifting, food and calories and so on, go confused in the beginig but then set my goals and got to work.

Before i did a 4-5 days a week split, coumpounds i used, but i didnt really understand the importance of heavy coumpounds and to base my gymsessions completly around these as i do now and started with 5-6 weeks ago. Then i did maybe 3x6-12 BP, Inc BP and some DB Flyes, then some random cable chest exercise and then 4-6 sets of triceps exercises on my chest day, for example. And the most importand i was more of a pump-aholic and didnt added weight as much as i should.

I completely changed my approach to lifting 5-6 weeks ago.

Day one - (20rep squat as warmup) Bench + 1 tri isolation exercise
Day two - Deads + 1 bi isolation exercise

Day three - Shoulders + abs
Day four - Squats + Calvepresses
I spend around 45 minutes on the coumpunds and 15-20 on isolations like flyes, legextensions, legcurls and so on. Then tri/bi/calve/abs the last 10-15 min.
I try to add weight to the compunds every week, even íf its just couple o lbs.
I try to vary the reprange on compunds between 4 and 12, also throws in pyramids and dropsets and sometimes finishes with 40-50 rep burns.
I always squat a2g, and deadlift variations like sumos and rackpulls.
Some weekend i go to the gym just to mess around with fun stuff like 20 rep squats, clean and press and so on.

Progress since i started this
Weight:
Was in the end of march 210 lbs
Today at may 18, im 227 lbs

The only weight i havent progressed dramatlicly on is the bench (and i blame that on a shoulder injury which make my form very bad with heavy load but getting better and better)

Bench is and was as 225lbs 1RM
Deadlift was 330 and is now at 430 1RM
Squat was 210 and is now at 310 1RM

I will post w/o's, pictures and progress reports in this log, aiming for 500 dead, 400 squat and 250 bench in the next 4-6 months.

Thanks for reading guys n gals!

Last edited by big_swede; 05-18-2010 at 03:43 PM. Reason: typo
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Old 05-18-2010, 03:42 PM   #2
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Bench is and was as 225lbs 1RM
Deadlift was 330 and is now at 430 1RM
Squat was 210 and is now at 310 1RM

I will post w/o's, pictures and progress reports in this log, aiming for 500 dead, 400 squat and 250 bench in the next 4-6 months.

Thanks for reading guys n gals!
Now that is great progress! I didn't realize you made such big jumps. Excellent job Big Swede. You're going to pass us all up soon.
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Old 05-18-2010, 03:48 PM   #3
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Now that is great progress! I didn't realize you made such big jumps. Excellent job Big Swede. You're going to pass us all up soon.
Thank big man! Sat down today and calculated my progress and man was i satisfied! Didnt realize it myself untill just now, ive been to busy lifting that heavy iron, chow'ing down food and sleeping the last weeks so havent thought about it that much =)
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Old 05-18-2010, 04:04 PM   #4
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Back day today, btw.

Chins 2x6 -bw
Pullups 2x6 -bw

Deadlifts
12x130
12x220
6x310
6x350
3x400
Rackpulls
4x440
4x460
DB Rows
10x70
6x110
6x110
Machine rows, one hand
10x110
10x145
Cable pulldowns, burnset
20x90 varying behind neck and to chest, 15 s rest
10x110 <same as above>, 15 s rest
20x90 <same as above>, 30 s rest then directly to..
..Seated row burns
18x180

BB Biceps Curl (Is there a name for this one!? Going halfway up for 10, halfway down for ten, and full ROM for ten)
30x70
30x80
30x85

Finished. Went home, drank whey, felt good. Could barely straighten my arms out and walked like a duck. Good w/o!
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Old 05-18-2010, 04:17 PM   #5
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Another great workout. Better change your name the the Bigger Swede.
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Old 05-18-2010, 04:36 PM   #6
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Thanks man =) Will do so when that time comes!
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Old 05-18-2010, 07:22 PM   #7
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wow thats a brutal back day, deadlifts and rack pull, your lower back must have been just dying, crazy u kept the weights up on the rack pull tho.. impressive man
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Old 05-18-2010, 07:28 PM   #8
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crazy quick progress man, also, we share some similar goals (you'll hit them before me most likely though).

nice deads today
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Old 05-18-2010, 07:31 PM   #9
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thats bicep workout u did too is called 21's people usually just do 7 half way up 7 top range and 7 full range...but im sure doing 10 instead of 7 gives you some real good pumps too
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Old 05-19-2010, 01:29 AM   #10
big_swede
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wow thats a brutal back day, deadlifts and rack pull, your lower back must have been just dying, crazy u kept the weights up on the rack pull tho.. impressive man
Thanks man! Always trying to go heavier on the rack pulls with fewer reps though.
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