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Old 07-06-2012, 01:10 PM   #1021
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6/7 Presses

Notes: Got pumped up.

Abs
3x15 weigthed crunch

BB Back raise
6x30kg
6x40kg
6x50kg

Paused bench
5x90kg
5x95kg
5x100kg

Paused Floor Press
10x60kg
8x70kg
6x80kg
3x90kg

Canle Row ss DB flyes
8x90kg / 8x16kg
5x120kg / 8x19kg
10x70kg / 8x21kg

DB Row ss Press
8x56kg / 8x60kg
8x56kg / 8x60kg
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Old 07-06-2012, 01:16 PM   #1022
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Nice work swede! You ever do paused floor presses with db? Thats my new favorite bench accy exercise...
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Old 07-06-2012, 03:32 PM   #1023
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Solid effort all the way around Swede.
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Old 07-06-2012, 04:47 PM   #1024
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Quote:
Originally Posted by Disciple X View Post
Nice work swede! You ever do paused floor presses with db? Thats my new favorite bench accy exercise...
Thanks man, I will give em a shot.

Quote:
Originally Posted by BendtheBar View Post
Solid effort all the way around Swede.
Thansk bud, Need to figure out my bench once im done with this strongman season.
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Old 07-08-2012, 04:31 AM   #1025
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8/7 - Active recovery / dynamic work

Notes: Feeling very beat up from last weeks training and it annoys me since i did not go heavy on friday as planned. Helped a friend to move to a new apartmebt yesterday too. Did good work today and loosend up alot. Looking forward to SFW tomorrow!

Speed Squat
10x50kg
10x60kg
10x70kg

Speed Bench - CG, paused
3x60kg
3x60kg
3x70kg
3x70kg
3x80kg
3x80kg

Speed Deadlift
3x120kg
3x120kg
3x120kg
3x120kg

[b]Hang Clean[/b{
3x70kg
3x70kg
3x70kg
3x70kg
3x70kg

*All speedwork done with 20-30s rest between sets, except the squats that took a lil longer to catch my breath.

Clean Pulls from pins
5x100kg
5x140kg
5x140kg


Other
curls 4 sets
triceps 4 sets
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Old 07-08-2012, 05:21 AM   #1026
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Good work. Those 20-30 second breaks must make it tough.
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Old 07-08-2012, 05:41 AM   #1027
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Nice weights and conditioning.
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Old 07-08-2012, 08:03 AM   #1028
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Holy smokes...That's a lot of speed work.
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Old 07-08-2012, 09:22 AM   #1029
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Speedy Gonzalez!
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Old 07-08-2012, 10:11 AM   #1030
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I notice the light speedwork sessions are good for recovery, walked like a zombie when getting out off bed this morning and the thought of lifting anything heavier than a coffe mug was distant. Now allready feeling ready to tesr up squats and yokewalks tomorrow. On the other hand, I can do 4-6 heavy sessions in the gym a week and still recover. With the new type of training im all toast come friday. Iam eating about 6000 cals a day so guess I adapt, hopefully the coming week:-)
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