finnish powerlifting wannabe - journal

[mightybanani]

Hello freaks!

I´m a 24 year old dude from finland, currently living in sweden. My bodyweight is currently 210 pounds, length 180cm/5,9. One of my favorite hobbies is to lift big weights ( at least try to). So I deicided to start my own journal here.
My training schedule is based on powerlifting.

monday:
Squat +front squat, calfs &abs
wednesday:
bench(heavy) +triceps, lateral raise
friday:
deadlift +stiffdeadlift, barbellrow, chins, legcurl
sunday:
bench(light, explosive) +snatch, clean&jerk, biceps

the other days I rest or maybe do some cardio(does´nt happen to often though =) )

I´m going to write the weights in pounds so you don´t need to recalculate them. I hope you people excuse my bad english.

[mightybanani]

first two workouts after a fourweek christmass break

jan 11
squatrack was occupied so I did some dumbbellcurls first
29x12 37x10 45x6 53x1
to sets legextensions, just warmup
squat:
barbellx12 110x10 176x10 220x10 264x14
felt really bad. I aimed for 20 reps on 264. had hughe problems with the tecnique. whatever.....
frontsquat 196x3
seated calfraise: 56x30 100x30
abmachine (don´t know what it´s called)

well! quite a ****ed up first workout for this year =(

jan12
Benchpress:
barbellx12 132x10 198x8 242x3 264x2 259x8(little help on the last rep)
widegrippbench, only the chest is working here 198x3
inclinebench in smith 156x8
lyingtricepspress (around the head) 110x6 +3 closegrip presses to squeeze the last out of the triceps
1 set of onearmpushdowns 10 reps, don´t know the weights been used.
sidelaterials 3 sets of 10reps with 25.

allright, felt quite good even though I hadn´t much energy left after the benchpress.

[PhilosopherKing]

Hey, good luck. I'm doing a similar powerlifting routine - you can find my journal a couple of pages back. Let me know how your routine helps you. Take care bro.

[IronBender800]

Nice workouts dude! Looking pretty strong! There is other things working on wide grip bench though. :)

[mightybanani]

thanks guys! yea I know theres other muscles involved but I try just to use chest muscles, relaxed in the other mucles and light weight....whatever

yesterdays workout:
deadlift:
136x12, 198x10, 264x8, 330x1, 363x5
barhold 330 for 20 seks.
stifflegged deads from 2 inch plate 253x8
barbell row 198x8
chinsx8 with narrower gripx4
t-bar row 88 laods of reps from different angles
dumbbell shrugs 82x12

seems like my back strength dissapears totally everytime I take a three week break or longer. THAT SUCKS!!!!!!

Have a nice weekend!

[sword chucks]

Jeez nice squats and other lifts.. keep training hard :D

[IronBender800]

Another great workout man! Nice deadlifts!

[mightybanani]

thanx again!

todays workout.
squat:
barx10, 154x10, 220x8, 286x3, 330x1, 341x5
frontsquat: 176x3
calfraise in smith: one warmup set then: 264x20. I go down very slowly, stay in the bottom for 3 secs then explode the way up.
Biceps: alt dumbbel curl
29x10, 40x8, 60x2, 51x3, 46x5, 40x8
abmachine "the twister" don´t know its real name =0

well thats it. squats still feeling very bad, thought it would be an easy 10 with 341, but managed just to do five and it wasn´t easy. whatever today I´ve bought 11 pounds of meet and fish of different kinds so i´m going to eat back the strength to my back and legs.

[mightybanani]

howdy! did some grip training today.
i don´t follow any program for this so it became just a mix of:
4 reps with RB180, closing attempts on RB240(heavy) (haven´t closed it jet and it makes me angry) and "holding". think i did 8 sets.

[IronBender800]

thanx again!

todays workout.
squat:
barx10, 154x10, 220x8, 286x3, 330x1, 341x5
frontsquat: 176x3
calfraise in smith: one warmup set then: 264x20. I go down very slowly, stay in the bottom for 3 secs then explode the way up.
Biceps: alt dumbbel curl
29x10, 40x8, 60x2, 51x3, 46x5, 40x8
abmachine "the twister" don´t know its real name =0

well thats it. squats still feeling very bad, thought it would be an easy 10 with 341, but managed just to do five and it wasn´t easy. whatever today I´ve bought 11 pounds of meet and fish of different kinds so i´m going to eat back the strength to my back and legs.


Nice squats dude!

[PhilosopherKing]

Looking good, keep it up!!

[mightybanani]

todays workout
flat bench was taken so I started with inclinebench in smith.
barx15, 77x15, 176x10, 187x10
flat bench
198x8, 269,5x2, 264x5 WHATTA ****!!!!
lying tricep press round the head. (what´s the shorteer name for this?)
112x5+5 closegrip presses
side laterals 20x12, 29x10, 24x10+20x6

well, the incline bench really destroyd the flat bench form today.

[mightybanani]

hi! been at the gym once again

deadlifts:
132x12, 198x8, 264x8, 330x2, 374x4
SLDL from 3inch plate 264x10
barbellrow 220x4, 198x4 uhhh!
chins 8 4
two sets legcurl
one set barbell shrugs

OK, my grip failed me today prolly ´cause I trained with RB grippers two days ago. 374 felt very light in the rest of my body. I usually start wearing belt at 374 but I think I´ll train without it untill 407 or something.

[mightybanani]

explosivity+shoulders+biceps

explosive bench:
3 warmupsets
8x3x215 three different grips
powersnatch (must be at least two months since a last did them):
88x10, 110x2
power clean&pull:
110x3 132x1 154x1
standing militarypress:
110x10x2 first set from front of head second behind neck
barbellcurl:
110x6, 115,5x4, 121x1, 126,5x1
dumbbellpreachercurl 36x7
frontraise: 29x8 36x6
bentoversidelaterals: 25x10
one set of reverse forearmcurl: ?x?

[Frantic]

Man you look strong! Where in Sweden do you live?
I live in Karlstad

I will have to follow this journal!

[mightybanani]

hi frantic. I live in gävle

todays workout:
squats:
(barx10 154x8 220x8 286x3) 352x6
frontsquat 198x2
seated calfraise two warmupsets, then 143x3 very slowly down then 5 sec rest in bottom and explode up. then one set of 10, same weight but "normal" raises.
ab "twist" machine: full mag, loads of reps on both sides. must been some kind of PR on this machine. never felt this easy before. Prolly going to feel some pain in the abs/sides tomorrow.

[mightybanani]

did some grippers work today. It looked loke this:
warmup "baby"gripper for 50 reps or so
RB240(heavy) closing attempts-got beoynd parallel atleast. left hand a bit less.
Rb180 x1 same results both hands
RB180 x5 both hands. PR i think
RB240 holding at parallel for about 20 secs both hands
RB180 x1
overcrushes with babygripper

To bad I´ll have to do deadlift on thursday this week to. Prolly my grip is going to **** them up this time too. And no! I aint´ gonna use straps

[Frantic]

Good workout! You got some good grip strength!

I am born in Gävle:D I love it and I also route for their hockey team!
heja Brynäs!

Keep up the good workouts

[mightybanani]

BRYNÄS RULES! (kanske inte just nu :()

[Frantic]

BRYNÄS RULES! (kanske inte just nu :()

Väldigt sant:) Färjestad däremot ligger 4a. Får heja på dom istället:)

[mightybanani]

hallo!

this is what I did at the gym today.

Bench: barx25 132x12 198x8 280,5x2 275x5
incline in smith: 176x8
two light sets of one arm reverse grip tric. ext.
lying triceps round the head with ez-bar 55x15 121x3+6 CG presses
one arm reverse grip tricep extension (again) one light set for 15 reps and one heavier for 8 reps.
sidelaterals: 20x12 25x10 30x8
ended with rotatorcuff exercise, one set

OK, bench went better than last week but I´m still one rep behind my program. (goal: 275x6, did 5:(). I think its my triceps that havent got back from the christmas brake jet. lying tricep press felt real bad.
Well whatever, found that the reversegrip tricep thing was a really good excercise. It gives no preassure to the elbows.

[mightybanani]

Hi! I did drink a few beers yesterday when I was at the club watching the swedish metalband The Haunted play. So I was little worried for todays workout. But it was nemas problemas.

deadlift
132x12, 198x8, 264x8, 330x2, 385x5
bent bar. row 264x1 :(
SLDL from 5 inch plate 275x8
bent bar. row 198x12
chins x6
legcurl 2 sets. don´t remember weight or reps but it was at least 12 reps both
2 sets of closegrip lat puls
1 set of wide grip lat puls
barbell shrugs. 154x10 198x8

alright. quite satisfied except for the first bentover barbell row and the chins, but I don´t care too much about those exercises:)

Have a nice weekend!!!

[IronBender800]

Strong workout dude! Nice numbers on everything!

[mightybanani]

thanx Ironbender. strength coming back fast. soon time to start playing with the +400 weights. :)

Did some abwork this morning.
looked something like this
abslide
legraise
abslide
situps

[mightybanani]

todays training
light/explosive bench 220x3x8
powersnatch 88x6 121x1
powerclean&jerk 121x1 165x1
militarypress 121x5x2 last set behind neck
barbellcurl 132x1 127x2 122x2 116x3 110x6
preachercurl (dumbbell)36x8
frontraise with barbell
bentforward side laterals
reverse forearmcurl

[mightybanani]

squat
(barx10 154x8 220x8 286x3) 363x5 could´ve been more
frontsquat 198x1 I´m a quitter today :)
calfraise smith 2 warmupsets then 264x20
abtwist machine

ok. Felt quite strong today but for some reason I stopped squatting before I was totally burned out, the single on 198 frontsquat was just redicilous.

[mightybanani]

did some gripper work today.
mostly singels with rb 180
then ended with 6 reps with the same one
rb240 felt really heavy today :(

[mightybanani]

yeeeeeeeees! the favorite thing that could happen. I get to the gym and it´s wednesday wich means heavy bench day and for my great surprise not a soul at the gym.
anyway I started to warm up on the bench
barx20 132x12 198x8 242x2 286x1
waited for 5-6 minutes and hoped that someone would show up but no. so I decided to risk a bit 280,5x4 I wanted to do 6 but no meaning in risking your life for a bench workout :)
inclinebench smith 187x5 192x5 I use close grip on these
lyingtriceppress round head 121x1+6 closegrippresses
sidelaterals 24x10 30x6
this is when a kid comes in and says he´s going to close now. =(

I´m MAD right now!!!

[IronBender800]

Looking strong dude! Why inclines on the smith though? Sucks about gym closing.

[mightybanani]

well the only rack at the gym that can be used for free inclines is really old and unstabile. I have hurt my shoulders in it a few times because of that. but I´ll start training at the strengthsport club in April, they should have better equipment for sure

[mightybanani]

hello! back day to day, unfortionally I´ve been eating very badly these last two days, Almost nothing. :(
deadlifts 132x12, 198x8, 264x8, 330x2, 396x2 could done maybe two more but I felt some "cheese doodle" warning in my back on the third rep so I let go of the bar.
SLDL of 5 inch plate 286x1, 264x6
barbell row 210x5 198x6
chinsx8
latpull v-bar one set light weight for 12 then full mag for 2reps
latpull widegrip 6 reps with ? almost full mag
legcurl 12 reps
barbell shrugs

have a nice weekend!

[ComoComo3]

Why aren't you barely eating anything? Workout looked real good, ecspecially those rows!

[mightybanani]

well I´ve been eating but it has been like two large meals in stead of 6 smaler ones

[mightybanani]

howdy! todays sunday workout
light/explosive bench 220 3x8 three grips
powersnatch 3x110 132x1
power clean and press 132x1 176x1
militarypress standing 126x7 in front of face 126x4 behind neck
barbellcurl 132x2 121x3 110x6
alt. dumbbellcurl 40x8 47x4
one set arnold curl (inclinebench) with 35:s
light front raises with dumbbells
bent forward side raises in cable
forearmcurls

this was a nice workout I think. Propably ´cause I didn´t drink anything this weekend :) everything went well except for some cheating on the barbell curls, I hate bicep training.

[mightybanani]

legs!
squats barx10 154x8 220x8 286x3 330x1 374x4 used belt on last set
front squat 204x1
calfraise smith 2 warmupsets then 264x20x2
abmachine

[mightybanani]

howdy hi!

some benching to day
barx12 132x10 198x8 242x2 297x1 292x4 (242x3 wide grip 3sec pause)
incline smith 187x7 (thought it was 198)
lying tric.press round head 124x3+4 closegrips
3 sets of side laterals. felt like **** so I won´t bother writing them down.
one arm tricep pusdowns with reverse grip 2 sets 12:s

allright. I´m quite pleased with the bench today. felt easy. Might have something to do with the fact that I started eating L-glutamine this monday. I haven´t eat any supplements at all jet this year.

[mightybanani]

deads
132x12, 198x8, 264x8, 330x3, 407x3 used belt on that one
SLDL of 5 inch plate 281x10
bar row 264x1 226x6
chinsx10
latpull v-bar 3 heavy reps, vide grip 8 reps same weight
barbell shrugs 231x12
legcurls 8 reps

think that was it. felt good. almost fell forward on the first rep with 407 but fixed it fast. maybe I could have done more if I hadn´t done that, but whatever...

have a nice weekend

[IronBender800]

Looking strong dude! Nice looking workouts!! Keep up the good work!

[mightybanani]

well I was invited to two partys this weekend both with free beer and booze. This resultet in two missed workouts because of the horrible hangover.

today: felt still a bit dizzy, ****ing alcohol!

benchpress:
barx12 132x10 198x8 242x2 303x1 297x3 (missed fourth :()
incline smith 209x2
closegrip bench 3 sets think the heaviest was 287x6
onearm tricep pulldowns whit reverse grip 1 medium set 1 heavy for three reps
dumbbellcurls 22x10 40x6 47x4 51x2
preacher dumbbellcurls 35x6
sidelaterals 18x12 22x10 28x6

ok, benchpressing was realy scetchy plus I had the weakest guy spotting so i didn´t want to risk anything. so I told him to help on the fourth rep imediatly when it started to feel heavy on 297. bicep training after bench and triceps was´nt any hit either. My elbows really wanted to just give up when I started curling.

[mightybanani]

did´nt write the last two workouts cause they really sucked

today squatting
squats barx10 154x8 220x8 286x3 330x1 385x3
frontsquat 210x1 had serious problems getting the bar right first
calfraise smith 264x30 with great speed =p
legextension one set of 6 reps
abmachine

[mightybanani]

howdy howdy!
did some gripperwork today
what might be of interest is one set of 7 reps with RB180, RB240 still remains unclosed :(

also did one involuntary walk in the snowstorm. had to go to the groserystore which is a halfanhour walk and then back with a bag in both hands. I´ll count that as cardio. :p

[mightybanani]

heavybench day
flatbench was taken so I did three warmup sets with incline bench in sith
now flatbench
bar x12 132x10 198x8 264x2 308x3 220x5(wide ultraslow)
incline again 220x2
closegripbench 132x12 176x6 187x4
tric. pushdown onehand reversegrip 6 reps(medium weight) 3 reps (heavy as h3ll) 15 reps (light)
sidelaterals three sets + one supersetter to finish with

yeahh felt all good I think. think I lifted my ass of the bench on the last rep with 308. hope it doesn´t become a habit

[mightybanani]

deadlift
132x12, 198x8, 264x8, 330x3, 429x2
tried partial deads for first time. from knee height 198x3, 264x2, 330x1
chins x12 pullups x3
weird barbell rows from plate.
SLDL of 5 inch plate 288x6
latpull close grip 3reps(heavy) wide grip x6
legcurls two sets
dumbbellshrugs 90x8 130x4
squatjumps??

alright, tried sumostyle on the warmup. felt good but don´t know if i´m going to change to that. barbell rows was some new experiment, bent over more than 45 degrees, don´t know where that idea came from =). chins has never felt this easy as they did to day.

[mightybanani]

yesterdays workout
light/explosive bench
231x3x8 three grips
powersnatch
110x3 143x1
clean&press 143x1 187 missed, clean was f**ked so I had no energy left for press 154x1
military press front/back 138x3x2
barbell curls 110x5 116x3 121x2 127x2 132x1 138x1 short rests between sets
dumbbell frontraise 25x10
dumbell rear deltrows lying in incline bench 25x10x2
reardelt exercise in cable. don´t know name, doing a X movement

[mightybanani]

legs today!
squats barx10 154x8 220x8 286x3 330x1 397x3
frontsquat 198x2
seated calf raise 55x20 100x12 132x12 100x12
abrotation machine 2 sets both sides

[mightybanani]

yo!!!
benchpress today
bar x20 132x10 198x8 264x2 315x3 (242x3 speciall)
incline 154x3 176x3 187x3
closegrip 198x3x2
onearm reverse grip pushdown ?x8 ?x3
sidelaterals 19x12 24x8 30x3 24x3 superset

[mightybanani]

squat
402x2
frontsquat
204x2
seated calfraise 4 sets
barbellcurls 138x2 dropset to 110x4
abmachine
powersnatches with 110
reardelt excercises.

sorry about the bad showing today but I´m too tired to try and remember all excercise and weights

[mightybanani]

howdy! I have decided to do the 3x3 program even though many here and at other training forums has adviced me not to do it.
anyways, here comes the pain!!!!!!!!!!

squat, three warmups sets then:
264x5x6
bench, two warmups then:
204x6x6 thre grips wid, normal, close, wide, normal, close
dead, two warmups the:
264x5x5 + three singels with sumostyle

also did barbell rows with hookgrip 132x12
chins 3 reps, hahahhaha
15 sittups also LOL

well, no problem getting the weights up but the sweat was poring down my forehead and my lungs seamed to have a hard time to day :p

ok, same work out on wednesday and friday but with different assistance work.

[mightybanani]

squat, three warmups sets then:
264x5x7
bench, two warmups then:
204x6x6 thre grips wid, normal, close, wide, normal, close
dead, two warmups the:
264x5x7

sidelatrals 25x12, frontlateral 25x8, rear delt barbellrow 36x12

IT HURTS to squat with sore legs but it didn´t stop me from completing to days program.

[mightybanani]

squat, three warmups sets then:
264x5x5
bench, two warmups then:
204x6x7 thre grips wid, normal, close, wide, normal, close, normal
dead, two warmups the:
264x5x7

seated calf raise 44x25 88x15 121x8 88x15
dumbbellcurl 40x8 46x3 53x3

thought I had to workout all alone today but for my great surprise a womens soccer team was at the gym. tight asses everywhere, sometimes you just have to love sweden.

first week of my 3x3 program is over and it was fun but painfull.

[mightybanani]

squat, three warmups sets then:
270x5x6
bench, two warmups then:
210x6x6 thre grips wid, normal, close, wide, normal, close
dead, two warmups the:
275x5x6 + one singel with sumostyle

chins x5

then the gym closed. =(

[mightybanani]

squat, three warmups sets then:
270x5x6
bench, two warmups then:
210x6x6 thre grips wid, normal, close, wide, normal, close
dead, two warmups the:
275x5x5

frontraise, sidelaterals, reardelt row, all with 30lbs dumbbells
then I got kicked out of the gym, it was ladies night. Fudge!

[mightybanani]

squat, three warmups sets then:
282x5x5 (lazy boy)
bench, two warmups then:
220x6x6 thre grips wid, normal, close, wide, normal, close
dead, two warmups the:
282x5x6

+
seated calf rasie 44x25 88x15 110x8 88x15
dumbbelcurl 40x8 59x2 53x2
2 sets of latpulls

this was a painfull workout. haven´t realy recovered from the easter party jet.

[mightybanani]

squat, three warmups sets then:
282x5x6
bench, two warmups then:
220x6x6 thre grips wid, normal, close, wide, normal, close
dead, two warmups the:
282x5x5

+ side/front laterals. reverse cablecross for delts

[mightybanani]

squat, three warmups sets then:
287x5x6
bench, two warmups then:
226x6x6 thre grips wid, normal, close, wide, normal, close
dead, two warmups the:
292x5x5

+ bent barbellrows, latpulls, hanging legraises

[mightybanani]

squat, three warmups sets then:
287x5x6
bench, two warmups then:
226x6x6 thre grips wid, normal, close, wide, normal, close
dead, two warmups the:
292x5x5

+ side&frontlaterals & reverse cablecross

[mightybanani]

squat, three warmups sets then:
287x5x5
bench, two warmups then:
226x6x6 thre grips wid, normal, close, wide, normal, close
dead, two warmups the:
292x5x5

seated calfraise 55x25 100x15 144x8 100x15
dumbbelcurl 40x8 38x8 53x2 59x1
rotator cuff
legraises and situps

[mightybanani]

yesterday:
squats 270x3x3
bench 210x4x5
deads 364x1x2
chinsx10
abslide

[mightybanani]

yesterday 7pm

squat 270 3x3
bench 281x1x2
dead 276 3x3

+ lots of front/side/bentover side-laterals

[mightybanani]

friday 15th
squat 364x1x2
bench 210x4x5
dead 276 3x3
+biceps, calfs

today
squat 270 3x3
bench 210x4x5
dead 386x1x2

sldl 267x8
bent over barbellrow 198x8
2 chins *lol*

[mightybanani]

howdyhowdyhowdy!

squat 270 3x3
bench 298 1x2
dead 276 3x3
powersnatch 133x1x2

+ front/side raises .reverse cablecross (rear delts)

[mightybanani]

squat 386x1x2
bench 210x4x5
dead 276 3x3

seated calfraise 55x20 100x12 144x8 100x12
barbellcurl 110x8 122x3 116x3
sittups

[mightybanani]

squat 270 3x3
bench 210x4x5
dead 414x1

sldl of 3inch plate 264x8
latpuls and chins

dead felt really easy. think there is power for 100lbs more

[mightybanani]

squat 270 3x3
bench 320x1
dead 254 3x3 should have been 276 but my mathbrain didn´t work too good today.
powersnatch 132x2
militarypress 132x6
frontlifts with barbell.

[mightybanani]

29th april
squat 408x1
bench 210x4x5
dead 276 3x3
+calf, biceps

2 may
no squatting (both racks were occupied an had no time to wait, sucks!)
bench 210x4x5
dead 436x1 (easy)
+ dumbbell rows chins, legcurls, light frontsquats

[mightybanani]

Hello again! It´s been a while since I last wrote here.
I´m 25 now and feeling old =).
I´ve been training seriously the whole summer but forgot that I had a journal here.
I´ve had some trubbels whit my right knee a few weeks now but it´s getting better. That is why i´m doing so many sets with moderate weights as you will see now:
squat:
bar x 10 132x8 154x8 176x5 198x5 220x5 242x5 264x5 286x3 308x3 330x1 352x1 374x1 385x1
frontsquats: 154x1 198x3
seated calfraise 55x15 99x15 121x10
standing calfraise in smith: 121x15 231x15
abmachine

It´s nice to do squats for longer than an hour, or not hahhah. I had to ask two friends to spot on the last set because my legs felt like spaghetti already. But it came up easy.
BTW I´m weighing 220+ right know and thats bad =)

[mightybanani]

aaargh! worthless workout today.

bench 110x20 154x15 198x8 242x3 264x2 286x1 319x2 very bad! I thought I´d do atleast 4 but hoped for 6. 264x6 closer grip 242 wider grip.
inclinebench 132x8 176x3 187x3 198x3
closegrip bench 132x8 198x3 220x3 231x5
tricep pushdown 4 sets
sideraise 24x10x2

Don´t know what happened with the benchpress, It might been because me and a friend were talking **** and laughing before the set and didn´t focus at all on the lifting.

[mightybanani]

An early saturdaymorning workout:

deads: 154x10, of 4inch plate 154x8 264x6 330x2 407x3
sumo 330x3 with snatch grip 330x1
SLDL of 4inch plate 308x6
barbellrow 264x3
latpulls 4 set widegrip 2 sets v-bar
ez-curl 84x8x2 95x6x3
preacher curl dumbell 25x8x2 31x6x4
crunchmachine 2 set legraises 2 set.

Feeling strong in the deads of plates but I don´t think they benefit my regular deads anymore. I also forgot to do legcurls and that sucks cause I really need to work on my legbiceps (or whatever they are called in english).

[mightybanani]

todays very early workout at 8.15am

powersnatch 88x5 110x5 132x2 143x1 154xmiss
powerclean+pushpress 154x1+3 165x1+3 176x1+5
shoulderpress machine 4 set of 3reps, didn´t like that machine so much.
light/explosive bench bar x15 132x3x3 220x3x3 132x5psychospeed
frontlift with 55lbs disc x10
rotator cuff 2 sets.

started with creatine yesterday and hoping to get as strong as I was half year ago before my right elbow started to **** with me fast.

[mightybanani]

Did some squatting today. To bad the bar I used was a old OL-bar and it just didn´t work at all. it was slippery and bounce a lot in the bottom and I were to lazy to change when I realized it.

squat bar x 10 132x8 154x8 198x5 242x5 286x3 330x1 352x1 374x1. gave up!
front squat 154x2 209x3
legextension 5 sets
calfraise smith 176x25 286x25
legraise 2 set

wellwellwell worthless squatting! wanted to do some reps on 396.

[mightybanani]

thursday
bench bar x15 154x10 198x8 242x3 264x2 286x1 330x2 275x3(closer grip) 253x6(wider grip)
incline 132x8 198x4
lying tricep extension ez-bar 117x3 +3 closegrip
dips x 15
sideraise 3 sets
rear delt machine 3 sets
rotator cuffs

saturday
dead 154x10 264x8 330x2 396x2 429x3 sumo 341x2
sldl of 4 inch plate 330x6
barbell row 220x8 231x4
lat pull 3 set wide grip 1 set close grip
leg curl 4 set
barbell curl 88x8x2 99x6 5 4
situps & legraises

i´m satisfyed with the benching, the deads I thought i´d do more than 3x429 but they were realy slow on the way down and I had no belt.

[mightybanani]

Felt really weak today. Had a bit too much to drink this saturday because of the WC soccer qualifier between Sweden and Croatia.

powersnatch 1:st rep of floor 2:nd under knees 3:rd above knee
88x3 110x3 121x3 132x2 143x1
powercleans same as snatch
143x3 165x3 187x2 198x1 209x miss
light/explosive bench bar x20 154x3x3 220x3x3, 3 different grips
militarypress 110x5 121x3 132x5
frontlift with 55lbs disc x10
rotatorcuff 2 sets

[mightybanani]

Hi! Really tired today. Had a tough day at the university.
Went to the gym anyway and had the first "heavier" squat workout since my knee injury a few weeks ago.

legextension 5 sets of 3, just waiting for the squat rack to be available
Squats: bar x10 154x8 220x6 286x3 341x1 396x3(with belt)
frontsquat 215x3 narrow stance squat 242x6
seated calfraise 55x25 99x15 121x15 99x25
abrotatormachine 2 set each side

[mightybanani]

Hi! not much action in this journal ey!

bench:
bar x20 154x10 220x6 242x3 264x2 286x1 335,5x1 skechy lift 335,5x2 with a little help i guess 271,5x3 closegrip 247,5x6 widegrip
incline bench 132x3 198x5
standing tricep press round head bar x10 66x3 88x5
tricep pushdown 2 sets
dumbbell sideraise 2 sets
reardeltmachine 2 sets
rotatorcuff 2 sets
dips x 12
the last five exercises were done very fast, almost no rest so my shoulders are still burning.

To bad I didn´t concentrate enough on the first lift with 335,5 I had easilly made 2 reps.

[mightybanani]

Hello!
deadlift day:

half deadlifts/rack pulls from just under knee level
154x10 264x8 352x3 440x2 484x2 506x1 all easy lifts, 2:nd time I do these.
bent over barbell row 154x10 198x8 220x5 242x5
chins x3 WTF! don´t know were my strength dissapered here.
SLDL of 4 inch plate 198x10 264x6 308x6
latpulls 3 set widegrip 1 set close grip
legcurl 4 sets
barbell curl 88x8x2 99x6x3
crunch machine & legraises

[celticman]

Hello!
deadlift day:

half deadlifts/rack pulls from just under knee level
154x10 264x8 352x3 440x2 484x2 506x1 all easy lifts, 2:nd time I do these.
bent over barbell row 154x10 198x8 220x5 242x5
chins x3 WTF! don´t know were my strength dissapered here.
SLDL of 4 inch plate 198x10 264x6 308x6
latpulls 3 set widegrip 1 set close grip
legcurl 4 sets
barbell curl 88x8x2 99x6x3
crunch machine & legraises

very good workout. so very good numbers there, especially on bb rows.

ur from sweden? henrick larsson is my idol

[mightybanani]

very good workout. so very good numbers there, especially on bb rows.

ur from sweden? henrick larsson is my idol

Yes I live in Sweden but I´m actually from Finland. Henrik Larsson is easily the best swedish fotball(soccer)player ever. It´s going to be realy great to see sweden & Larsson in Germany.

[mightybanani]

felt really lazy today, not motivated at all.

powersnatch 110x4 121x3 132x2 143x1 154missed twice
poewrclean+pushpress 165x2+2 176x2+2 187x2 just cleans
dynamic bench bar x25 154x3x5 220x3x3
military press in smith 132 x3 143x3 154x3 165x3
frontlift with 55 disc x10 with 31 dumbbels x6
rotatorcuffs

everything just sucked today. I think I´ll have to put my OL-lifting day somewhere else ´cause my back and trapz are still sore after saturdays deadlifting.

[mightybanani]

Yeeees! I´m so happy.....NOT!. I´ve messed up my knee again. Just got rid of the pain I had just on top of my knee and was able to do a quite heavy squat workout last week. Now i´ve had some pain just under the knee.
Went to the gym to squat anyway
bar x10 little pain 132x10 less pain 154 almosst no pain 198x8 220x6 264x3 286x3 330x1 OK the pain was back and worse than earlier. FUDGE!
front squat 198x1x2 no can do
legextensions, well they did hurt to just before "lockout"
seated calfraise 3 sets
abs (heavy)

Really anoying. This far this year I´ve hurt my elbow, knee twice and I have some pain in my right chestmuscle too. WHYYYYYYYYY! =(

[mightybanani]

Hi! Today it was time to see how bad the injury in my right chestmuscle really is.
bench barx15 it did hurt some 154x10 still hurts, thinking ´bout going home but I continued, 220x6 242x3 264x2 286x1 308x1 not sure what to do know because it still hurts but I decide to put on 346,5, very slowly on the way down but still I managed to lower the bar to high and I miss the lift.
280,5 closer grip x3 264x5
closegrip bench 154x10 242x2
reardeltmachine 2 sets
rotatorcuff 2 sets

well my chestmuscle survived this workout but of course it had some negative effects on the lifting. 346,5 shouldn´t be any problems even thou I missed the lift because of technical problems. Whatever! I´m going to try 352 next week and then take a few weeks rest from benching.

[mightybanani]

deadliftday! early saturday morning, think I´ll have to start training later because I´m having problems to find the spark this early.

deads: 154x10. of 4inch plate: 154x10 264x6 352x2 418x2 no plate 418x1
sumo 352x2 snatchgrip 330x1½
sldl of plate 330x6
barbell row 264x3 hookgrip 198x8
chins x4
latpulls 3 sets
legcurl 4 sets, heavy 3 reps on last set
barbellcurl 93,5x8x2 104,5x6x2, 3x1
abslide 2 sets

[mightybanani]

powersnatch: 110x4x2 121x3 132x3 143x1 154miss ahh I´m worthless!!
powerclean+pushpress 154x2+2 165x2+2 176x2 187x2 198x2
inclinebench 154x10 176x8 198x8
militarypress 110x6 132x4 143x4
frontlift with a 55disc x 10
wristcurls 2 sets both sides

[mightybanani]

Fudge!! I slept for 2 hours last night. And it was squatday to day, ain´t that just perfect =/ .Well god thing was that my knee seems to be ok again and I could squat with just little soreness. Begann with 5x5 on squats, never tried that before.

squat bar x10 132x8 154x8 220x5 264x3 308x5x5 too easy!
frontsquat 154x5 165x5 176x5 182x5 187x5
abs

every equipment that you could use for traing the calfes were occupied. That sucked!

[mightybanani]

Hi!

deads 154x10 264x8 352x2 418x1 440x1 462x1 484miss 352x6
barnell row 154x12
chins x3x5
legcurl 5 sets
barbellcurl 94x8x2 105x6x3
abslide

forgot to take omega-3 before workout so had no energy. Very disappointed with the miss on 484, Maybe it was a bit overkill to do 3 quite heavy singels before but it´s no huge weights so I think I should´ve been able to pull it anyway.

[mightybanani]

OL + some

inclinebench bar x 10x2 132x8 176x8 198x8 209x8
poewrsnatc above knee 110x5x5
powerclean above knee 110x5 132x5 143x5 154x3 160x3
pushpress 132x3 154x3 165x3 176x3
press behind neck snatch grip 110x8
wristcurls 1 set both sides
rotatorcuffs 2 sets

also did some competion like snatches as warmup, my balance sucks =(

[mightybanani]

Hi! slept like one hour to night=(

squat: barx10 132x8 198x8 242x5 286x3 319x5x5 to easy again
frontsquat: 154x5 165x5 176x5 187x5 192x5
abs
all calf machines taken again=(

[mightybanani]

bench: bar x20 154x15 220x8 264x6 286x7 286x5 264x7close 242x10wide
closegrip bench 154x10 220x10
tricep pushdown 110x10 132x10
sidelateral dumbbells 3 sets, machine 3 sets
reardelt machine 2 sets

well, chestmuscle pain weren´t gone jet though I haven´t benched for 2 weeks. That made me a bit sad so I did just a light bench workout today.
My goal for today was 286x10 but I didn´t want to stress the muscle too much.

[mightybanani]

barbellrow 110x15 176x10 220x8 242x8
chins x4x5
sldl(snatchgrip) 242x5x2 of 4 inch plate(regular grip) 242x6 286x6 308x6
15 reps in some kind of rowing machine
legcurl 4 sets
barbellcurl 99x8x2 110x4,6,4

forgot to do abs, maybe do them later today.

[mightybanani]

OL + some

inclinebench bar x 10x2 132x8 176x8 198x7 215x7
poewrsnatc above knee 115x5x5
powerclean above knee 115x5 132x5 143x5 154x3 164x2
military press 110x6 132x5 143x4 154x4
wristcurls and frontlifts

everything just sucked today, might be because I had a Physics examination at school this morning.

[mightybanani]

squat: bar x10 132x10 154x10 198x8 242x6 286x3 330x5x5
frontsquat: 154x2 198x2 almost fell asleep here
abs

and for the third week in a row no calfes because the machines were taken. Is there any way to train calfes without using a calf machine or smith machine etc.

[mightybanani]

Hi!

bench bar x20 154x15 220x8 264x5 297x5 264x7cg 242x10wg
frenchpress 73x10 117x5+3closegrippresses
sidelateral 2 sets
rotatorcuff 2 sets
reardeltmachine 3 sets

I was aiming for 7x297 but both technique and power sucked today. Might be a ´cause I did quite much warmup work, like 154x15 is a bit too much.´

[mightybanani]

howdy!

incline bench: bar x15 132x12 198x6 220x7
chins(pullups): 5, 4
powersnatch hang over knee bar x5 88x5 121x4x2
powersnatch 1:st of floor 2:nd hang under knee 132, 137, 143
powerclean hang over knee 143x4
poewrclean+pushpress 165x1+2 176x1+2
barbellcurl 110x7, 5
military press 110x12
rotator cuffs 1 set

well this was a worthless workout. I had a examination party last friday and I havent still recoverd from it. Alcohol sucks!!!! Also had some pain in my shoulders bacause of some armwrestling at the pub.

[mightybanani]

this was a painful workout, had same serious pain my elbow while squatting???

barx15 132x10 154x8 198x8 242x5 286x3 341x5x5
198x2 paus at floor
legcurl 5x5
seated calfraise 2 set
abslide

[mightybanani]

well my elbow seems messed up. Had no problems with it earlier today so I decided to bench, but the workout ended in sever pain.

bench bar x15 154x15 198x8 242x5 264x2 286x1 308x4 ouch ouch ouch couldn´t stand the pain anymore so I went home.

[mightybanani]

Hi! Even though my elbow isn´t good jet I went to the gym and did some deads +more.

deads: 154x10 264x8 330x4 407x6, 2, 2 330x4
chins/pullups 5, 5, 3
sldl of 4inch plate 264x8 308x6
barbell row 198x8 209x8
dumbbellcurls(short rest) 35x8, 40x8, 45x3

[mightybanani]

Elbow is better so I did some OL today.

inclinebench bar x15 132x8 198x6 225x4
powersnatch 88x5 132x1 143x1x2
poewrclean+pushpress (143x2+2)x5
militarypress 132x8
frontlifts & rotatorcuffs

[mightybanani]

squats: barx10 110x10 154x8 198x8 242x5 277x3 352x5x5
frontsquat: 209x2
seated calfraise: 55x20 99x20 121x15 short rest between
crunchmachine + abtwistmachine

[mightybanani]

bench: bar x15 154x13 220x6 264x4 286x1 319x3 275x5close 253x10wide
closegrip bench: 154x10 220x3 231x6
rear delt machine 2 sets
lat raise machine 2 sets
rotatorcuffs 2 sets
dips 15-20 reps, didn´t count.

Had a very slippery tank-top on which made it very hard to bench, too bad!

[mightybanani]

deads: 154x10 264x8 374x3 418x6 418x1
chins 5, 5, 5
barbellrow 264x3 somekind of rowmachine 99x12
sldl of 4inch plate 264x5
legcurl 4 sets
barbellcurl 99x8x2 110 6, 3
abs

deads went just fine, chins ok but then I was totally out of the game.

[P0W3RLIFT3R87]

Nice workouts. You have some very good RAW lifts. Do you compete at all?

[mightybanani]

Nice workouts. You have some very good RAW lifts. Do you compete at all?

Thanks! First competition will be october next year, propably just benchpress.
We don´t have so many meets here in Sweden because IPF is the only organization and if you wan´t to compete in a IPF competition you have to have a team with 8 lifters and my town doesn´t have a team at all. So the "state championchips" in october will be my first chance to compete alone, too bad.

[P0W3RLIFT3R87]

Thanks! First competition will be october next year, propably just benchpress.
We don´t have so many meets here in Sweden because IPF is the only organization and if you wan´t to compete in a IPF competition you have to have a team with 8 lifters and my town doesn´t have a team at all. So the "state championchips" in october will be my first chance to compete alone, too bad.
That sucks that you must have 8 people to compete. It is not like that here in the United States, were anyone can compete individually. Good luck next year. Do you have a chance at representing Sweden in the IPF worlds if you win the state championships?

[mightybanani]

That sucks that you must have 8 people to compete. It is not like that here in the United States, were anyone can compete individually. Good luck next year. Do you have a chance at representing Sweden in the IPF worlds if you win the state championships?

No, I need to win the nationals to do that. Maybe if my results would be the highest in Sweden at the state championships. It won´t happen though hehheh.

[mightybanani]

inclinebench: bar x10 132x8 198x6 231x3
powersnatch bar x10 88x5 110x3 121x3 132x2 145x1
ps hang above knees 110x5x2
powerclean 110x5 132x3 145x3 154x3 165x3 176x2 187x2
militarypress 110x8 132x6 143x5 behind neck 110x6
reverse wristcurl 1 set
rotatorcuff 2 sets.

well, I need to change OL-day because I´m still sore after deadlifting on saturday. No explosivenes at all today

[mightybanani]

Hi! Squats today, nice and heavy:)

squats: barx10 132x10 154x10 198x8 242x5 277x3 363x5x5
frontsquat: 209x2
calfraise in smythe 176x20 266x20 288x20
abs

last 2 sets on 363x5x5 were heavy, think I´ll only ad 6lbs each week from now on.

[P0W3RLIFT3R87]

Nice squats. Keep up the good work.

[mightybanani]

thanks pl87!

bench today!
bar x15 154x12 220x8 264x4 297x1 330x3 286x4 CG 264x8 WG
frenchpress 73x12 95x8 106x7 +3 closegrippress
reardeltmachine 3 sets
sidelaterals 2 sets very slow
rotatorcuffs

Don´t know what happened when I unracked 330, the bar went backwards so I had to balance it and lost some energy on that. Satisfied with 3 reps though, hoped for 4.

[P0W3RLIFT3R87]

Nice. I'm sure you have over 352 bench now with 330x3.

[mightybanani]

Nice. I'm sure you have over 352 bench now with 330x3.

Yes, my plan is to try 363 on 22 of december.

[mightybanani]

deadlifts: 154x10 264x8 374x3 440x4 440x1
sldl of 4 inch plate 264x6 330x5
chins x5
barbellrow 154x10 220x10
legcurl 4 sets
alt. dumbbellcurls 40x8x2
some preachercurl machine 2 sets
abslide 1 set

No energy left after the deadlifts. BTW.......I hate biceptraining!!!

[mightybanani]

Hi! some olympiclifting today

inclinebench 110x10 154x8 220x3 236x3
powersnatch 88x8 110x5 132x2 154x1 159 miss
powerclean 159x2 176x2 198x1 220miss
militarypress 110x6 pushpress 154x2 176x3 military behind neck widegrip 110x8
frontlift with dumbbel 31x8
reverse wristcurls dumbbel 20x15
rotatorcuffs 1 set

[IronBender800]

Looking strong man! Very nice workouts!

[mightybanani]

Thanks IronBender!

Today was squat day. Only raised with 6lbs on 5x5 because last week was kind of heavy but had no problems today.

barx10 132x8 154x8 198x8 264x5 308x3 367x5x5
frontsquat: 215x1 lazyboy :)
calfraise in smythe: 176x20 286x15 330x15
situps with 45 on chest 3 sets

[P0W3RLIFT3R87]

Nice work on the squats.

[mightybanani]

Thanks!

bench today! And it sucked! Not concentratet at all and had a spotter who seemed a bit nervous to spot so he made me nervous too.

bar x15 154x12 220x8 264x4 308x1 341x1+1with little help 286x4cg 275x6wg
closegrip bench 154x10 220x3 242x4
latraise machine 3 sets
rear delt machine 3 sets rotatorcuffs 1 set
tried Tatepress for first time 31x8 37x8

Well the first rep with 341 was really easy so I´m going for 352 next week.

[P0W3RLIFT3R87]

Well the first rep with 341 was really easy so I´m going for 352 next week.
Just make sure you get a different spotter. I'm sure you will get it.

[mightybanani]

Deadlifts today!
154x10 264x8 374x3 418x1 462x3(belt) 462x1(belt) 374x7
7 chins that just felt terrible
barbell row 264x4
SLDL of 4inch plate 264x6 330x6
rowmachine 55x10 165x2
legcurl 3 sets
alt. dumbbellcurl 40x8x2 46x4
abslide 1 set

well, deads felt alright. Borrowed a PL belt and it felt great so now I have to buy one of my own, too bad I´m a poor student. And as usuall I gave up the biceptraining after 3 warmup sets :)

BTW! The guy I borrowed the belt from asked if I want to join their PL team wich was one the best in sweden just 3 years ago. Maybe I´ll have one of those squatsuits and benchshirts on and compete with the big guys soon.

[P0W3RLIFT3R87]

Nice work on the deadlifts. That's cool that you have the opportunity of joining a good powerlifting team.

[mightybanani]

Incline bench: bar x10 154x8 198x3 242x2
powersnatch hang: above knees 121x5x3 under knees 121x5x2
poewrclean hang: above knees 121x3 154x3 165x3 under knees 176x3 187x2
militarypress, kick on first and last rep: 110x6 154x7 154x5
press behind neck wide grip 110x8
different wristcurls
frontlift 55 plate 8 reps

[mightybanani]

Aaah! Squats today, it was tough but fun just like it´s supposed to be.

bar x10 132x8 154x8 198x8 264x5 308x3 374x5x5
frontsquat: 220x2
seated calfraise 2 sets
crunchmachine 4 sets

Last set on 374 was best, almost ATG deep.

[mightybanani]

Goddamnit! Tried to bench today but I had this tanktop on that was slippery as hell and made it just impossible to get any grip to the bench. Tried 352 anyway but it was hopeless.

bench: bar x15 154x12 220x7 264x4 308x1 352xmiss 291x5
benchmachine 88x6 154x3 176x3 198x3 220x3 242x3 264x1
reverse cablecross 4 sets
sidelaterals: 35x6x2
dips x15

Tanktop´s gonna burn to night :)

[mightybanani]

day of the deads!

154x10 264x8 374x2 440x1 484x2 484x1 sumo374x1 snatchgrip264x8
chins/pullups x8
SLDL of 4 inch plate 264x6 330x5 these just sucked today
rowmachine +latpullmachine superset 4 sets
legcurl 4 sets
barbellcurl 99x8 ,4 110x5 horrible
abslide at home

Really thought I did **** my pants on the first set with 484, might done more than 2 reps otherwise :) . I used belt on 440 and 484.

[mightybanani]

Hi! went to my old gym today wich was a bad idea because chalk is forbidden there. Did some OL and almost dropped the bar on my head ´cause the bar was so slippery.

powersnatch: bar x8 88x8 127x5x5 these were dangerous
powerclean: 127x5 165x5 187x2
militarypress: 110x8 132x6 154x5 behindneck widegrip 110x8
dumbbell frontlift 24x6 31x6

bye!

[P0W3RLIFT3R87]

Hey, nice work on the deads. That would not be fun to drop the bar on your head. Are you going to try for the 352 bench again?

[mightybanani]

PL87 not sure if I´ll try 352 again this year but I´d really like to end this year with +352.

Well today I had another messed up workout. My plan was to max out on squats but the squatrack almost broke on 418 so I had to unload the bar and fix it. Then on 440 it happened again and that was just too much so I ended the squatting there. 418 felt really easy and I think I could have done way more than 440. Did 154x5, 198x5 frontsquats and some calf and abwork too.

[mightybanani]

Hello and hope you all had a nice christmas!
This is what I did 24/12 before the christmas food:

benchmachine? 3 warmup sets then 2 sets of 4 reps with full mag. I like this machine because you can really push your self to the max which can be difficult with real benchpress. The movement also starts 2 inch deeper than bencpress which is good for the start in benchpress.
Then some widegrip tricep pushdowns 2 sets of 12reps full mag
bicepcurls: one warmup set in cable then barbellcurls with 110 8, 6 cable again 1 set 10 reps.
Then some sidelaterals and reardelts
ended with a crusifixhold? 18lbs dumbbels for a minute?
Time to hit the sauna! It´s a finnish tradishion to take a serious saunabath on christmas morning.

Haven´t decided yet if I will train this week or if I´ll take a week of. Some rest would do good but it´s so damn hard to stay out of the gym :).

[mightybanani]

aaaahhhh! Back to the gym after a nice christmas break.
Started with high-repetition squats. EVIL!

bar x10 154x10 220x10 264x5 308x12, 9, 7 think it might been more than 12 on the first set, just went on like a machine :)
frontsquats 198x4 overhead(snatch)squat 10x bar
seated calfraise 55x20 99x15 143x10
abrotationmachine 2 sets crunch machine 1 set

[P0W3RLIFT3R87]

Nice high-rep squats. Glad you had a good break.

[mightybanani]

Thanks PL87, highrep squats is crazy like begging for a heartattack.

Today I went to my old gym again even though I knew their bench was broken. Instead I used a old inclinebench which was wide, rockhard and had atleast a 5 degree inclination, whatever. The reason I went there is bacause we have like 1 feet snow and it´s freezing and I don´t have any car right now. My old gym is like 1 minute walk from home.

bench bar x10 132x15 220x8 264x3 286x6 264x6(wide bad bad bad!)
some kind of closegripbench/frenchpress 132x10 154x8 165x6
pecdeck 2 sets highrep
pushdown 110x12 132x10 154x6
sidelaterals, frontlifts and reardelts don´t know weight/sets/reps on these
hang powercleans without help from legs or back 132x3
dips x15

My goal in the bench for to day, that is if I had a real bench would´ve been 286x10x2

[P0W3RLIFT3R87]

Still a good workout without having good equipment to work with.

[mightybanani]

howdy! Another workout at old gym. This time it was total catastrophy. No chalks+OL bar = no grip at all.

Deads 132x12 242x8 308x8 407x3, 1, 2 . My goal was 10 reps :)
Then I supersetted like every back exercise I could remember. pullups, t-bar, latpuls, reverse bench in smith, godmornings....
legcurls 4 sets
barbellcurl 110x8 88x8
dumbbel preacher 38x4 31x8
abslide

It´s weird that the chalk is so important for the grip, I´m sure I pull atleast 50lbs more with chalk. I did try straps but I don´t know how to use them hahahah, was a bit embarrasing.

[mightybanani]

Did a quick morningworkout. Reason I went to the gym was really to try their new sauna. It was nice but not hot enough for a Finn.

Inclinebench 132x8 198x8, 6
militarypress 110x8 154x4 132x4 behindneck 110x8
reverse wristcurl standing. bar x15 55x15

Sauna!!

[mightybanani]

Well this sucks, someone stole my cellphone at the gym today even though it´s a kind of everyone knows everyone place. Today their was some younger ****heads and I´m sure they are quilty.

Squats:
bar x12 154x10 220x8 286x4 330x2 369x5x3 thought it was 380 when I found out i misscalculated 11lbs I quit squatting. Goal was 380x5x5 better luck next time :)
frontsquat 198x1 sad :(
seated calfraise 44x15 99x15 143x12
calfraise in smythe: 164x max, like 20
abrotator & legraises
Sauna!

[BigDerek]

Strong squatting!

[P0W3RLIFT3R87]

Still some good squats, even if you got the weight added wrong.

[mightybanani]

Bench today. Still at old gym

bar x12 132x12 198x8 242x5 264x2 297x4 264x6 closegrip 248x8 widegrip
closegrip bench 132x10 198x10
tate press 31x12 38x8x2
sidelaterals 25x8x2
reverse bench dumbbels 31x12x2
lying side laterals 16x12
dips x15+

Hmmm, this time they had fixed their benchpress but still I made a quite wortless result in it. I blame the christmass/new year brake.

[mightybanani]

Been a bit lazy this week, had problems with motivation since the christmass break. Punnished myself with a chest/tricep/shoulder/leg-workout.

bench; bar x12 132x12 198x8 242x4 264x3 303x4 264x6close 242x10wide
pushdown 3 sets
dips x15
sidelateral machine 3 sets
legraise 5x5 increased weight/set
frontlift 24x10 31x6
reverse cablecross 1 set
speed boxsquats 110x5 187x3x3

Bench is still a disapointment, think I did 7 reps with 303 before christmass. It´s always the same thing when I take a break, bench goes down like 30lbs and it takes time before I lift the same weights again.

[mightybanani]

Deads today, still at old gym so i decided to try straps for the first time ever.

deadlift: 132x10 198x10 264x8 330x3 396x8 straps 396barholdx1
SLDL of 4inch plate 264x8 286x8
barbel row 198x8x2
chins/pullups 6, 3
superset alt. dumbbellcurl/legcurl 4 sets
reversgrip barbell curl 2 sets
abslide

[mightybanani]

incline dumbbell (why?:)) 31x12 57x12 66x12
poewrsnatch from hang barx10 88x5 110x5
powerclean 110x5 132x5 154x3 165x3 did 1 pushpress on the last two sets
militarypress 110x8 132x6 143x4
frontlift cable: highreps 1 set
rotator cable: highreps 1 set

This was not a very serious workout.

[mightybanani]

yeah squats! I´t didn´t go to well though ´cause I´ve been walking too much since last week because my bike broke down and I´m still sore after sundays deadlifts.

bar x12 154x10 220x8 286x5 330x2 380x5x2
frontsquat 220x2 OLsquat 220x5 ass touched the floor, hehehe
seated calfraise 55x15 99x15 121x12
abrotatormachine 2 sets

well well, I wanted 5x5 on 380 but I felt to tired and sore. Next time.....

[P0W3RLIFT3R87]

Nice last few workouts. Still good squats for being sore.

[mightybanani]

Thanks PL87!

Been a tough week so I didn´t have much to give today.

bench :bar x12 132x10 198x8 264x3 314x3 269x7close 253x10wide
tatepress 31x12
pushdown 3 sets
lateralraise 20x12 31x6 in machine 3 sets
dips x20

[P0W3RLIFT3R87]

Nice benching. Much better than the last few times.

[mightybanani]

Deadlifts of 5 inch plate 132x12(no plate) 198x10 264x8 330x2 385x4x2
sumo style +barhold 385x1x30seconds
SLDL same plate 275x8
barbell row 198x8 154x15(hookgrip)
lat pull 3 sets
legcurl & alt. dumbell curl superset: dumbbels 58x3 51x3 46x10
reverse grip barbellcurl 44x15 55x15
crunchmachine 2 sets

Damn it was tough performing deadlifts of a 1 inch higher plate than I´m used too. Feels more like I´ve done squats than deadlifts.

[mightybanani]

Did some OL today, it was lots of fun.

inclinebench in smythe: 99x10 165x8 209x8
snatchpull/powersnatch/overheadsquat/dropsnatch-combo: bar, 88, 99, 110
powersnatch 110x5
powerclean+1 pushpress 110x5, 132x3, 143x3, 154x2, 165x1 only clean: 176x1, 187x1
full snatches: bar x15
militarypress: 110x8 132x6 143x4 154x3 behindneck widegrip 110x8
frontlift with 55 plate x10

[mightybanani]

Not enough sleep last night, failed 5x5 again.

squat: bar x12 154x10 242x5 308x3 380x5x3
frontsquat: 225x1 OLsquat (ass to floor) 231x5
seated calfraise: 55x15 99x15 143x10 121x15 99x15
abrotator machine 2 sets

Well it feels like I´m stuck on the 5x5 so I will beginn with some other program next week or maybe I´ll try 5x5 with belt and see how far I can get with that.

[mightybanani]

incline bench in smith (just warmup) bar x10 143x6x3
bench 132x5 198x5 264x3 286x1 319x2+1 275x6close grip 259x10 widegrip
tatepress 36x6 41x4
standing triceppress with ez-bar 62x10
lying '' '' '' 62x10 84x10 95x8+3 closegrip press
sideraise machine 2 sets
reverse cablecross 2 sets

Bench still worthless, think it´s my triceps that gone weak.

[mightybanani]

deadlifts 132x10 198x10 264x8 330x3 374x1 418x4 418x1(hold)
SLDL of 5inch plate 264x8 286x4
barbell row 198x8 209x8 220x6
latpull 3 sets +1 set closegrip
alt. DBcurl + legcurl superset DB: 40x8 46x8 50x4 54x2 58x2(hammer)
reversegrip barbell curl 55x15 66x15
crunchmachine 2 sets

Still at old gym so my grip failed on the deadlifts but it wasn´t that bad anyway.

[P0W3RLIFT3R87]

Nice workouts. I'm sure the bench will get better for you soon.

[mightybanani]

PL87 I hope the bench goes up a lot as soon as I get back to the powerlifting gym.

Today I did some OL/explosivenes workout, but I were as explosive as a snail.

incline bench: bar x10 132x8 198x8
pull/snatch/OHsquat/dropsnatch-combo: bar x1x2 88x1 99x1 110x1 116x1
powerclean 116x5 154x3 176x3
military/pushpress 110x8 132x4 154x3 165x3
high pull 176x5
snatch 88x1x8
clean&jerk 88x1
frontlift barbellx10 55x10 60x10

[mightybanani]

Squats! More weight and belt but only 3x3 now.

bar x12 154x10 220x8 286x3 330x1 396x3x3
frontsquat 220x2 OLsquat 242x6
calfraise in smith 99x20 187x20 264x20 all together, gym closed.
1 set ab rotator machine.

Felt really good to acomplish my goal in squats again.

I hate wednesdays ´cause they have like ladies only after 8 and I´m never realy finished with my workout yet. And like 5 minutes before eight the old ladies start yelling at us males to get out of the gym.

[P0W3RLIFT3R87]

I hate wednesdays ´cause they have like ladies only after 8 and I´m never realy finished with my workout yet. And like 5 minutes before eight the old ladies start yelling at us males to get out of the gym.
LOL. I've never heard of gyms like that. Great work on the squats though.

[mightybanani]

warmup incline bench
benchpress: 132x10 198x8 264x2 286x2 330x1+0 286x5 close 275x6 wide
frenchpress 84x10 106x8+4 CG presses
sidelateral machine 3 sets
onearmreversegriptriceppushdown 2 sets
sidelaterals dumbbell 36x4
reardelts in cable 4 sets
tatepress 51x2 (too heavy)

well bench sucked, the first and only rep did come very fast and easy but I had no chans on the second rep, don´t know what happened.

[mightybanani]

Had a physicsexamination last saturday so I had to celebrate that so no deadliftning on sunday :)

Today I did some OL.

incline dumbbell bench 31x12 51x12 69x12
snatch combo thing: bar x2 88x1 99x1 110x1 121x1
poewrsnatch 121x3
powerclean 121x5 154x3 176x3 187x1x2
militarypress: 110x8 132x6 159x6(kick on first, 5 & 6 rep)
barbellcurl 110x8 121x5
dumbbel preacher 35x5
reversegrip barbellcurl 66x15
frontlift 55 disc x10

Grip problems again, dangerous to perform snatces and cleans when it feels like your going to drop the bar or like throw it through the seeling or ****. It´s a good thing the snow is almost gone and the temperateur is rising so I can get to the REAL gym soon.

[mightybanani]

Yeees! A very good workout today.

squat: bar x10 154x10 220x8 286x3 352x1 407x3x3
frontsquat 220x2 OLsquat 253x5
seated calfraise + legcurl in superset 3 sets
one leg calfraise 1 set
abs

[P0W3RLIFT3R87]

Very nice squats.

[mightybanani]

thanks PL87!
Bench is still bad:
bar x12 154x12 198x8 264x3 286x1 335x1 291x3 closegrip 275x5 widegrip
frenchpress 84x10 106x8
sidelaterals 5 sets
reardelts 4 sets
rotatorcuffs 4 sets
tatepress 31x10

[mightybanani]

Deadlifts: 132x10 198x10 308x5 374x1 409x4 409x1(barhold)
SLDL of 5inch plate 275x8 297x6
chins/pullups: warmup 5 reps with feets on bench then 6 reps unassisted
latpull 3 sets wide 1 set close
seated row 3 sets close 1 set wide
legcurl 5x5 more weight on every set
alt. dumbbelcurl 64x1 right hand 0 lefthand :) 57x2 51x6 46x8
reverse wristcurl dumbbell 2 sets
crunchmachine 3 sets
legraise 1 set

[mightybanani]

Some Olympic lifting today

first incline dumbbellpress 31x12 51x12 75x12
snatch combo thing bar x2 88x1 99x1 110x1 126x1
poewrsnatch 126x5
powerclean 126x5 154x3 176x2 193x1
fullsnatch 88x1x3 clean&jerk 88x1 something snapped in my calf :)
militarypress 110x8 132x4 165x2 kick on first rep 165x1 kick again. behind neck 110x8 widegrip
frontlift cable 1 set, dumbbell 27x8

Hope that calf thing ain´t anything serious, Ivé felt it many times these last weeks, it only appears when I go really deep (ass to the gras).

[mightybanani]

SQUATS!!!
Bar x12 154x10 220x8 286x3 363x1 418x2x2
frontsquat 231x2 OLsquats 259x6
seatedcalfraise 3 sets
onefoot calfraise in smith 2x20
abrotator machine 2 sets
lagraise 1 set

418 was easy, needed to grunt some before though ´cause warmup was heavy. Next week I`ll go for 200kg(440) which is a magic number here in sweden. Ive done more before though.

[P0W3RLIFT3R87]

Nice squats. You'll get the 440 no problem.

[mightybanani]

benchpress:
bar x12 132x12 198x8 264x3 297x1 347x1 297x3 closegrip 281x6 widegrip
lying frenchpress 84x10 106x8+3closegrippresses
lateral raises 18x12 24x12 31x8
Tatepress 47x6 31x12
reverse bench dumbbels 35x12
reardelt pull in cable 3 sets
dips x10

[P0W3RLIFT3R87]

Is 347 the most you've done on bench press? Nice work. Seems like it's getting better for you.

[mightybanani]

I´m not sure if thats the biggest bench, I might have done 2-3 reps with that before my elbow injury last spring. But the good thing was that I did 347 in the old gym on the crappy bench so I´m sure I´ll do more than that when I go back to the other gym in 1 week. My next goal is 400 :)

[mightybanani]

yea! I´m finally back at the powerliftning gym. But I´ve done only 2 workouts last week because I moved. The sad thing is that I moved out to the forest and have only 56k internet now so I don´t know how often I can update my journal, I´ts just too slow.

friday home gym
incline bench 10x3
chestpress machine full mag 5x2
some triceps/biceps/ front delt work.
This workout was tougher than I thought, I´m still sore in the chest area and this was 3 days ago. GOOD!:)

satyrday PL gym
deadlifts 154x10 264x10 374x3 484x1 495x1 374x3 of 5 inch plate
SLDL of plate 264x10 286x8
barbell row 242x6
pullups/chins x7
abslide 1 set

well, I´m satisfied with my deadlifts. I were a bit nervous about them since I´ve been training with light weights at the old gym but it seems like I´m even stronger than before. 495 was quite easy. my goal for this summer will be 550.

[mightybanani]

tuesday: squat 341x10, 5, 5, 5, 5
thirsday: bench 286x6, 5, 5, 5, 5,


saturday:
4 inch plate 132x10 264x10 352x3 407x4x2
pullups x7
SLDL of plate 264x8 308x8
bar row 198x8 242x8
legcurl 4 set
latpull 3 sets
barbellcurl 3 sets
abslide

monday OL

Don´t remember everything. I´ll do squats today or tomorrow

[mightybanani]

Squats bar x10 154x10 242x10 308x5 385x5x5 PR
frontsquats 209 2, 1
calfraise in smythemachine 176x20 286x20 330x20
crunchmachine 3 sets

finally i got that 5x5 with 385 and it was pretty easy too, PROGRESS!!!

[P0W3RLIFT3R87]

Nice squat PR.

[mightybanani]

bench bar x10 154x12 220x8 264x3 292x6, 5, 5, 5, 5
lying frenchpress 95x10 117x10
lateral raise dumbbell 2 sets machine 2 sets
reardelt machine 3 sets
rotatorcuff 2 sets
dips x15

No spotter this time either, just kids at the gym, sucks.

[mightybanani]

Saturday no deads just lots of barbell rows and lat pulls +biceps and abslide

yesterday OL went really bad .209x8 incline bench was quite good though

today: squats 391x5x5 PR again and it was easy.

[mightybanani]

bench press yesterday. tried the new bench from ER and didn´t like it first ´cause it was rock hard and the grip was too good but when I put on some more weight I started to like it more and more and I actually managed to lift as much that I´d planed to which was a while ago.

bar x12 154x12 220x8 264x3 303x6 286x4 closer grip 269x6 closer
220x10 this was real closegrip bench 220x10 superwidegrip
reardelts in machine and cable
sidelaterals summbbel and machine
tate press 40x8
rotatorcuff

Good week so far, new 5x5 squat PR and bench is back on track again and deadlifts have gone just in the right direction for a while. Prolly compete soon, don´t know when or where ore anything yet. Think our "statechampionships" is in september. Would bee cool to qualify to the nationals unequipped but 1562 might bee too much to hope for in just 6 months. Think my total is round 1400 right now. Just have to see what my teammembers and trainers will do, they prolly make me put some suits and shirts on but I haven´t decided yet if I wan´t to use them. 1562 would prolly be easy with gear and to compete in the nationals would make me a elite lifter :)

[P0W3RLIFT3R87]

Great workout. Glad everything is going well for you.

[mightybanani]

saturday: deads 429x6 ,3
monday: OL nothing speciall there
tuesday: squats 396 5x5 PB
thursday: bench 308x5+1 didn´t get the sixth rep. Felt some pain in my elbow again, prolly cause I tried really hard to get that last rep. It´s OK right now but a little frigthened to mess it up again.

[mightybanani]

deads of 5inch plate 154x10(no plate) 154x10 264x8 352x3 418x3x3
sldl of same plate 264x8 286x6
biceps, legcurl, russian twist and some more.

[P0W3RLIFT3R87]

Nice work on the squat PR. Good pulling too.

[mightybanani]

update again
Monday OL did lots of snatch techinque training with lights weights. also did 225x3 in incline bench

tuesday squat 402x5x5 PR

thursday bench 319x5, I like the new bench and best of all no problems with the elbow.

[mightybanani]

deads 440x6 PR (no belt)
SLDL of plate 330x8
latpull
legcurl
bicepcurl
abslide

[mightybanani]

squats! same warmup as always, then 407x5x5 yes, PB again.
leg extensions 1 set
calfraise in smith 176x20 286x20 352x20
crunchmachine 2 sets

5x5 must be the best squat program. Its just two months since i thought 3x3 with a belt with 396 was heavy and now I can squat 407x5x5 with no belt and it was easy. Just do it folks!

[mightybanani]

thursday: bench 325x3x2
saturday: deads of plate 430x2x2
no training today, have to let my elbow rest a bit more.

[mightybanani]

last week:
wed. squats 396x3, 418x3x3
thursday: no bench because of elbow, just some pecdec.
saturday: deads 451x4, 3 this was irritating, the floor was uneven so the bar just started rolloing away from me wich resultet in just 4 reps. goal was six.

thisweek
monday: just some pecdeck
yesterday: squats 396x3 429x3x3.
´gonna try some benching today, elbow feels much better now.

[mightybanani]

update!!!
last week
thursday: tried to bench but when I hit 308 my elbows started to hurt as hell.:(
saturday: deads: 440x1x2 of 4 inch plate PR!
this week
wednesday: squats: 440x3x3 with belt, PR!
today: tried to bench again but same thing as last week, seems like my elbows can´t handle weights over 300 or something. Boring but I just have try to stay away from the heavy weights for a while.

[P0W3RLIFT3R87]

That sucks about the bench. Nice work on the deadlift and squat PRs though.

[mightybanani]

wednesday: squats 451x2x2
bench :242x12 264x10 no actual pain in elbows but I felt that my right elbow hasn´t healed yet. Gonna bench weights under 300 for a few weeks. Rehab sucks!

[mightybanani]

Hi!
wednesday, squats: 407x1 440x1 462x1
thursday, bench: 242x10 275x9 hit the rack on the three last reps, should´ve been an easy 10 otherwise. Elbows are getting better.

[mightybanani]

deads 440x1 506x1 528miss

[mightybanani]

Hi I´m back :) I think.

news: been throwing alot of discus and javelin during this summer.
`course I´ve been lifting alot of weights too.
PR for this summer are:
Squat 484 easy, made that after over 10 sets of squats, belt only
bench 363 raw
dead 528

been doing alot of 5x5 work lately and my goals before christmas are 528-374-561
Too bad I have promised my team to go over to the darkside and will put a benchshirt on after christmas, first goal is to qualify to the swedish nationals(Ipf), mark is 462.