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Der er da lidt dødt i log land. Min log er kun faldet 2 pladser fra toppen mellem 2 træningspas.

 

10/11/16

Speed bench, 40s pauses
3x85
3x85
3x85
3x85
3x85
3x85
3x85
3x85 

Bench rep out pec blast
41x60 kg


Chest supported row
6x40
6x40
6x40

Lateral Raises
6x12
6x12
6x12

DB extensions
6x14
6x14
6x14

Barbell Biceps curl
6x30
6x30
6x30

Reverse wrist curl
6x8
6x8
6x8

Chrunches
12
12
 

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11/11-16 6th day

Squat banana bar
5x25
Wraps
3x25
3x65
3x95
3x125
3x135
3x145

Deadlift sumo + conv
3+3x100
2+2x130

Metal Deadlifter on, to tight, wasted like 45 mins a couple of bad sets. Off again
Conv DL
2x150
2x170
10x130

One arm Bar holds
1x40x30sec 

I need to buy some SBDs or something soon, super loose wraps and I can squat, but naked knees and I cry.

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13/11/16 

Bench, paused.
3x110
3x110
3x110
3x110
3x110
3x110

Extra wide super slow, feet up, focus on stretch and muscle activation.
6x80
6x80
6x80

One arm Dumbell Pres
3x24
3x24
3x20
3x18
3x18

CG Bench
3x90
3x90
3x90
3x90
3x90
3x90

L row barbell
6x50
6x50
6x50

Deadlift
6x135
6x135

Hammer Curl
6x18
6x18
6x18

Wrist Curl
6x16
6x16
6x16

chrunches
12
12
12
 

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14/11/16

Bench, pinky Repout
15x100

Dropped bands and just did more sets without, since all 8 racks was in use and shared rack with GF who was benching in shirt.

Pinky
6x100
6x100
6x100
6x100

Barbell shrugs
8x100
8x100
8x100

Lateral Raises
8x12
8x12

Dumbell row, Stan Efferding Style
8x32
8x32

Bent over Lat raises
10x8
10x8


Dips
8
8

CG Bench
10x100

One arm cable triceps
many sets x many reps

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15/11/16

Buffalo bar squat
5x25
5x25
5x85
3x115
4x145
2x160 All time PR 
10x85

Banded GHR - Didn't work out.

Leg Ext
20x25
20x30
20x35

Leg curls
10x5
10x5
10x5

I squatted in long sleved underwear, it seemed to do the trick for the knees to not hurt.

Der er forresten VM i styrkeløft for tiden: http://goodlift.info/live.php

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16/11/16 

DB bench Pres
12x22
12x22

Incline Dumbell Pres
12x18
12x18

Press behind neck
12x32,5
12x32,5

Pulldown to neck
12x35
12x35

Pulldown to chest
12x50
12x50

Hyperextension
12
12

Rope pushdown
12x40
12x40

Cable Biceps curl
12x25
12x25

Reverse BB Curl
12x22,5
12x22,5

Chrunches
12
12

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17/11/16

My body is starting to fall apart, especially my right wrist, also some issue in right side of neck. I haven't slept enough last couple of days.

Bench
3x10x20
2x5x50
5x70
5x70
5x70
3x100
3x100
2x120

Katana 46 scoop
5 board 2x200
3 board 1x225
0x242,5 too hard to touch, couldnt lock it
0x230 same story, just even harder to touch.

CG bench
8x110
5x110

OH Press
3x60
3x60
3x60
13x60

Fatman Pullups
6
6
6

FUCK.... I think I will try to go in a shirt again on Sunday if I feel good, otherwise I will just wait until meet  day 26/11/16 and hope for the best. I could borrow a 48 shirt, benching like 200 would be pretty fucking anti climatic though. :confused: :( 

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18/11/16

Speed bench, 40s pauses
3x90
3x90
3x90
3x90
3x90
3x90

Bench rep out
44x60 kg


Chest supported row
6x30
6x30
6x30

Lateral Raises
6x10
6x10
6x10

DB extensions
6x12
6x12
6x12

Barbell Biceps curl
6x25
6x25
6x25

Reverse wrist curl
6x8
6x8
6x8

Chrunches
10
10

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20/11/16 

Bench, paused
3x102,5
3x102,5
3x102,5
3x102,5
3x102,5
 
Extra wide super slow
6x80
6x80

One arm Dumbell Pres
6x18
6x18
6x18

CG Bench
3x85

L row barbell
5x60
5x60
5x60

Hammer Curl
6x12
6x12
6x12

Wrist Curl
6x10
6x10
6x10

chrunches
10
10
10

Lowered volume and intensity today.

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