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Old 01-12-2013, 08:34 AM   #1901 (permalink)
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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!!!
Last edited by big_swede; 01-12-2013 at 12:12 PM.
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Old 01-12-2013, 10:03 AM   #1902 (permalink)
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Originally Posted by big_swede View Post
Next week will be a lil lighter in terms of weight since my lower back is starting to fatigue. Crush it buddys!!!
Good call.

That one handed clean looked easy. Press was strong.
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Old 01-12-2013, 10:05 AM   #1903 (permalink)
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PB's all over the shop. Great lifting!
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Old 01-12-2013, 12:14 PM   #1904 (permalink)
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Quote:
Originally Posted by BendtheBar View Post
Good call.

That one handed clean looked easy. Press was strong.
If I could add more plates to the handle I would have gone for broke with 70kg. 60 was confident.

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PB's all over the shop. Great lifting!
Thanks buddy! Good to have you back here =))
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Old 01-12-2013, 10:00 PM   #1905 (permalink)
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Enjoyed the yoke walk Vid - that is something I would like to try.

You also demonstrated amazing technique and control on the DB C&P.
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Old 01-12-2013, 11:26 PM   #1906 (permalink)
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Great work Swede! Guess you ARE the Viking!!!!
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Old 01-13-2013, 08:38 AM   #1907 (permalink)
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Quote:
Originally Posted by big_swede View Post
12/1 - Event training

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

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

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

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

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
super strong as always big man ... very very strong numbers ... keep crushing the wts. buddy ...
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Old 01-13-2013, 01:06 PM   #1908 (permalink)
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Nice, I finally hit a 60Kg Snatch and you press it with one hand

HaHa, just kidding! Nice work swede! Just livin' the life you are.
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Old 01-13-2013, 04:07 PM   #1909 (permalink)
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Great lifting there!
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Old 01-14-2013, 01:20 AM   #1910 (permalink)
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Beastly. Yup.
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