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  1. #301
    járn ok steinn klaery's Avatar
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    Taking this week with a little less volume regardinf the posterior chain due to the deadlift max day this weekend.

    Squats
    60kg x 5
    100kg x 5
    140kg x 3
    160kg x 2
    170kg x 3 x 3 nice and explosive

    Had to leave it there due to time. Ill get my normal tm bench in tomorrow
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  2. #302
    **** Your Excuses xRequiem's Avatar
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    Originally Posted by klaery View Post
    Taking this week with a little less volume regardinf the posterior chain due to the deadlift max day this weekend.

    Squats
    60kg x 5
    100kg x 5
    140kg x 3
    160kg x 2
    170kg x 3 x 3 nice and explosive

    Had to leave it there due to time. Ill get my normal tm bench in tomorrow
    You going for 270?
    My training log
    http://forum.bodybuilding.com/showthread.php?t=147351893

    best gym lifts / 2014 goals
    Squats 545 / 585
    Bench 300 / 335
    Deadlift 545 / 600

    front squat 345x3 / 405x3
    incline 185 5x5 / 225 5x5
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  3. #303
    járn ok steinn klaery's Avatar
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    Originally Posted by xRequiem View Post
    You going for 270?
    Probably not man. I was at that stage once but glandular fever knocked me back a few pegs. 260 would still be a massive pb and I think there is a chance I can get it. It will be my 3rd attwmpt if all goes to plan.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  4. #304
    járn ok steinn klaery's Avatar
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    So got the 260 Lifts were 240/250/260. Came second overall (weight coefficient so no weight divisions)

    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  5. #305
    **** Your Excuses xRequiem's Avatar
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    That looked smooth!! Good job man, looks like the hard work is paying off.
    My training log
    http://forum.bodybuilding.com/showthread.php?t=147351893

    best gym lifts / 2014 goals
    Squats 545 / 585
    Bench 300 / 335
    Deadlift 545 / 600

    front squat 345x3 / 405x3
    incline 185 5x5 / 225 5x5
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  6. #306
    Oz brah wick's Avatar
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    Nice work mate!

    that ties my PB as well
    My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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  7. #307
    Registered User Tom Bro's Avatar
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    Awesome lift man! Really well done
    Log: http://forum.bodybuilding.com/showthread.php?t=134647881

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  8. #308
    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    What they said ^

    You just went straight up and tore that sh!t off the ground. Nice, nice
    New log for 2014 http://forum.bodybuilding.com/showthread.php?t=159623071&p=1194321291

    Becoming Mohammed I'm Ard Bruce Lee


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  9. #309
    járn ok steinn klaery's Avatar
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    Thanks guys Very happy with it.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  10. #310
    járn ok steinn klaery's Avatar
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    Squats:
    100kg x 5
    140kg x 4
    160kg x 5 x 5

    Bench:
    60kg x 5
    80kg x 5
    102.5kg x 3 x 5

    Push presses:
    80kg x 3 x 5

    Pullups:
    bodyweight x lots

    Speed bench: (not ideal on this day but I had a few days off after the comp)
    60kg x 3 x 1 paused speed.
    70kg x 8 x 1 paused speed.
    80kg x 1 x 10 normal to finish off.

    Powercleans:
    60kg x 3
    80kg x 3 Left it there. Wasnt as fast as I wanted because I was still drained from squats.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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  11. #311
    Registered User Tom Bro's Avatar
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    awesome session man!
    Log: http://forum.bodybuilding.com/showthread.php?t=134647881

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  12. #312
    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    Nice volume squats and an absolute ton of singles! Nice. Power cleans are really tough after 5x5 squats.
    New log for 2014 http://forum.bodybuilding.com/showthread.php?t=159623071&p=1194321291

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  13. #313
    járn ok steinn klaery's Avatar
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    Thankyou gentlemen

    Squats
    100kg x 5
    140kg x 3
    160kg x 2
    180kg x 4 a bit slow, form was off.
    180kg x 2 much better and alot faster.

    Bench:
    60kg x 5
    80kg x 5
    100kg x 5
    115lg x 3
    120kg x 1
    125kg x 1

    Deads: taking these easy due to big deads last week.
    60kg x 3
    100kg powerclean
    140kg x 3
    160kg x 10

    Narrow stance box squats.
    60kg x 5
    100kg x 5
    140kg x 5

    Cardio on the buke for 15mins.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  14. #314
    Registered User chunkmo's Avatar
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    So close to getting 180kg x 5 squats. Just gotta get some speed out of the bottom and you'll get it!
    Nice work on bench too
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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  15. #315
    Registered User Tom Bro's Avatar
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    Awesome squatting man. 500 raw is just around the corner.
    Log: http://forum.bodybuilding.com/showthread.php?t=134647881

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  16. #316
    járn ok steinn klaery's Avatar
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    Hope so Thomas, going really well at the moment.

    Tonights squatting:
    60kg x 5
    100kg x 5
    140kg x 3
    162.5kg 5x5 relatively easy. Had a few people come up to comment. Spurred me on haha. Peak hour at a normal gym does occationally have its perks

    Leg press:
    4x6 at whatever weight

    Went for a run
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  17. #317
    járn ok steinn klaery's Avatar
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    Bench:
    60kg x 5
    80kg x 5
    102.5kg x 5 x 5

    Push press:
    60kg x 5
    80kg x 3 x 5

    Speed deadlifts
    120kg x 10 singlea

    Powercleans
    100kg x 3
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  18. #318
    Registered User Tom Bro's Avatar
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    Nice benching and cleans man!!
    Log: http://forum.bodybuilding.com/showthread.php?t=134647881

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  19. #319
    járn ok steinn klaery's Avatar
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    Well my calves were way too sore after speed squats "i didn't bother logging the session. It was thursday. It kicked my ass....

    So anyway I gave up on the squat idea after I got to 160.


    Squats
    100kg x 2
    120kg x 2
    140kg x 2
    160kg x 1 done

    Bench:
    60kg x 3
    80kg x 5
    100kg x 2
    115kg x 3 x 2
    100kg x 8.
    At least the bench session was good

    Pullups
    +20kg x 5
    +20kg x 3
    +20kg x 3
    +10kg x 5
    +10kg x 5
    +5kg x 5
    +5kg x 5
    bodyweight x 5.

    I'll take three days off before starting my next week. My calves are in pain.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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  20. #320
    Registered User Tom Bro's Avatar
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    benching is looking awesome man. how was the 115 x 3 x 2? any left in the tank?
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  21. #321
    Oz brah wick's Avatar
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    sore calves from squats? how?
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  22. #322
    járn ok steinn klaery's Avatar
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    Thanks Tom. Yeah some in the tank.

    Wick it was from speed squats. It is like tendonitis on the outside of the calf in the way it feels. It was caused by practicing rather extreme stretch reflex out of the bottom. It was still bad tonight and cut my session short but not as bad. Definitely getting better.

    Squats
    60kg x 5
    100kg x 5
    140kg x 3
    160kg x 2
    172.5kg x 3 Easy but pain started in the calf so stopped there.

    Weighed in at 99kg
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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  23. #323
    járn ok steinn klaery's Avatar
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    Bench:
    60kg x 3
    80kg x 5
    100kg x 2
    105kg x 3 x 5

    Push press:
    90kg x 5 x 3

    Got a lecture from the 30kg personal trainer AGAIN about how I am going to injure my back and I shouldnt hyperextend it when benching. ..

    Edit: I should have told her I was just trying to confuse my muscles! Dammit you always think of what to say when its too late.
    Last edited by klaery; 03-07-2013 at 01:49 AM.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
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  24. #324
    Oz brah wick's Avatar
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    Originally Posted by klaery View Post
    Got a lecture from the 30kg personal trainer AGAIN about how I am going to injure my back and I shouldnt hyperextend it when benching. ..
    haha. What did you say to her? You should show her this vid and tell her to stfu

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  25. #325
    járn ok steinn klaery's Avatar
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    Hey guys
    So last Feb I found a small hole/hernia just above my belly button. Its 5x8mm and doc said I may have always had it and should be OK to train. I got scared and decided to stop lifting until I got it fixed (got insurance in march so won't be fixed until at least march next year.

    Anyway I lost too much size and strength for my liking so I have started some training again. I am sticking to sets of 8 mostly to keep stress in the mid to low range but to hopefully maintain some muscle. I'm actually a little surprised about the small amount of strength I have maintained while dropping over 10kg.

    First session back last Saturday.

    Bench:
    60kg x 10
    65kg x 8
    65kg x8

    Squats:
    100kg x 8
    100kg x 8
    100kg x 5 - went wobbly Hana

    Powerclean and press:
    60kg x 7
    70kg x 3

    Pullups:
    3 x 5
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
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  26. #326
    Registered User Tom Bro's Avatar
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    Awesome stuff man! Good to see you back at it.
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  27. #327
    Oz brah wick's Avatar
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    Good to see you back mate!

    I still need to go to the docs about my hernia too haha
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  28. #328
    járn ok steinn klaery's Avatar
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    Thanks guys good to be back.

    Bench:
    60kg x 5
    67.5kg x 8
    67.5kg x 8
    67.5kg x 8

    Front squats:
    60kg x 8
    60kg x 8
    60kg x 8

    Powerclean and press:
    70kg x 2 x 3

    Going well so far
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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  29. #329
    járn ok steinn klaery's Avatar
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    Squats:
    100kg x 6
    120kg x 5
    140kg x 5
    160kg x 1

    Bench:
    60kg x 10
    70kg x 3 x 8

    Clean and press:
    60kg x 2 x 3
    70kg x 3
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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