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Old 09-12-2012, 07:02 AM   #1321 (permalink)
themaster2981
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Quote:
Originally Posted by big_swede View Post
11/9 - Squats / Cleans

Notes: Awesome training. Everything felt strong and making some fine progress right now.

Also went to a briefing after work to become a part-time firefighter. I will do the physical tests next month.

High bar Squat
3x120kg
1x130kg
1x140kg
1x145kg
1x145kg
1x145kg
1x145kg
1x145kc -PB for 1s post injury
5x125kg
5x125kg

Powerclean
1x70kg
1x100kg
1x110kg
1x110kg
1x110kg
1x110kg
1x110kg - PB for 1s
From hang
5x70kg
5x70kg

Assistance
Leg Press Paused - 3x8x200kg
Calve Raises - 3x10x180kg, 2x15x90kg
KB Swing 2x10x24kg
Awesome progression and awesome routine, you are hitting the nail Swede.
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Old 09-12-2012, 07:18 AM   #1322 (permalink)
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Kicking butt Swede.
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Old 09-12-2012, 11:35 AM   #1323 (permalink)
big_swede
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Hell yeah! Seems like the added rest days had me start progressing again, also diet is better and ive added some weight recently.
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Old 09-12-2012, 06:47 PM   #1324 (permalink)
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Squats look solid Swede.
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Old 09-12-2012, 08:46 PM   #1325 (permalink)
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PB CITY!
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Old 09-12-2012, 10:00 PM   #1326 (permalink)
markievicz
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Looking good in here Swede.
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Old 09-12-2012, 10:11 PM   #1327 (permalink)
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Killing it bro,I mean straight massacre in here my brother!

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Old 09-13-2012, 01:26 PM   #1328 (permalink)
big_swede
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Much appreciated brothers!!

13/9 - Press and Rows

Notes: Crushing PBs. Iam awesome.

Warmed up with light C&Js

Log Clean and Press
1x95kg
1x95kg
1x95kg
1x95kg
1x95kg -PB for 1s
5x87.5kg -PB
3x87.5kg :-/

Single 3/5 at 95kg



Machine press
2 dropsets beyond failure (90, 60, 30kg) -also hit a PB here with 12x90kg on the first set.

Pendlay Rows
5x100kg
1x140kg
1x140kg
1x140kg
1x140kg
1x140kg -PB for 1s
5x100kg
5x100kg

Standing Cable Row
10x50,60,60kg

One-hand deadlift
1x100kg -PB w/o straps.

Stone C&P
1xBastard stone -Tied PB

Farmers walk
20m / 100kg
20m / 100kg

Abs
3xF
Last edited by big_swede; 09-13-2012 at 01:51 PM.
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Old 09-13-2012, 02:45 PM   #1329 (permalink)
Randoja
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Great workout!
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Old 09-13-2012, 05:54 PM   #1330 (permalink)
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Insane volume in here Swede. Nice work!
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