11/4

Just some real easy training today, got a mockmeet with my club tomorrow so will hopefully be able to do the first heavy lifts in like 4months.

Squat
60 - 5x5

Bench
60 - 5x5

Deadlift
100 - 3x5

Then stretching and foamrolling to get rid of most of the viscosity I have attain the last week.

What are you shooting for for attempts tomorrow?

Did 150 (my ankle fucked up again so didn't go heavier)/100/220.

I accidently did 150 during warmup and thought it was 130 (felt like it aswell). Then at the the attempt something went wrong.
Bench was super easy aswell, did 105 as last attempt but a combo of cramp in left lat and forgetting how to press made me ''throw'' it in the rack pretty much just after pressignal.
Deadlift was the easiest dead I've ever done, could probably have done a 235 for a PR.

Weights are in KG.

Vid of 220 will come soon, didn't get any of the other lifts.

Vid on 220 dead.
http://www.youtube.com/watch?v=gV2BJsnNvq0

This post was edited by PlaaD on Apr 12 2014 10:50am

there

13/4

Stretching and mobilitywork
Around 30sets of biceps (yes it was disco sunday).

14/4

W5D1

Squat
60 - 1x8 LB, 1x5 HB
90 - 1x3 LB, 1x2 HB
110 - 1x3 LB, 1x1 HB
130 - 1x1 LB, 1x1 HB
140 - 3x2 LB, 2x2 HB
160 - 1x2 LB
130 - 1x2 LB
100 - 1x3 LB
180 - 1xWalkout
200 - 1xWalkout

Tried doing some lowbar squats for the first time in my life.
Actually managed to avoid the painful angle that HB forces out.
Will focus alot on technique cause I have no freakin clue where to place the bar and where my balance were.
120 was as heavy as 160 thanks to bad balance.

15/4

W5D2

Bench
50 - 1x10
70 - 1x3
80 - 7x2

Facepulls
4x10

Dumbbellpress
20 - 1x5
35 - 1x7
40 - 1x4
30 - 1x12, 2x6

Dumbbellfly ss lateral raises
5 - 3x10 / 3x8

Rear Delt Fly
10 - 2x10

16/4

W5D3

Deadlift
60 - 1x8
100 - 1x3
140 - 1x1
160 - 1x1
187 - 5x1

Sealrow
60 - 1x10
80 - 6x5
60 - 1x16

Chest supported row
3x10

Hyperextensions
+60kg - 2x10
+100kg - 1x10
*Bar on back/neck* - 4x10

L-sit
3x20sec

Abwheel
4x10
+15kg - 1x15
+25kg - 1x10
1x10

You know if you go to a klokov seminar you're gonna have to start snatching again right... =D

I'm not going

Tickets were like 400 dollars and I didn't have a schedule for work when they were available.

Gonna start training OL again after the 17'th of may though! Probably gonna force myself into learing close grip snatch

17/4

Bench
50 - 1x10
70 - 1x3
80 - 1x1
85 - 4x2

Facepulls
5x10

Dumbbellpress
35 - 3x5
22.5 - 1x15
30 - 2x10

Biceps 2set