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  1. #211
    járn ok steinn klaery's Avatar
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    Originally Posted by Tom Bro View Post
    haha dont know how 'awesome' my video skills are.

    That first rep was lightening fast. was awesome to have you there man!
    Was awesome fun man.

    Tonights pressing

    Bench:
    97.5kg x 5 x 5 felt good

    Incline bench close grip:
    60kg x 3 x 8
    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. #212
    járn ok steinn klaery's Avatar
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    So been a bit on and off because of the tonsillitis and being sick. Also lost a few kg. Back properly now and a month out from the matti tikka comp. Going to run a sheiko inspired semi peaking program until the comp. See how it goes 
    Bench: (first rep long paused. sets x reps)
    60kg x 1 x 5
    72.5kg x 2 x 4
    85kg x 2 x 3
    90kg x 5 x 3

    Squats:
    105kg x 1 x 5
    125kg x 2 x 5
    147.5kg x 5 x 5

    Good mornings:
    60kg x 5 x 5
    These were very easy but last time I did them it was with a safety squat bar and was harder. Will kick them up a notch next time.

    Bench: (first rep paused)
    60kg x 1 x 6
    72.5kg x 2 x 6
    80kg x 4 x 6

    Feeling goood!
    Weight: 100kg
    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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  3. #213
    járn ok steinn klaery's Avatar
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    Shredlifts:
    125Kg x 5
    150Kg x 2 x 5
    180kg x 5
    190Kg x 5 x 3
    I absolutely hate repping deadlifts Every set felt like death haha. They were fast though

    Incline press:
    80Kg x 6 x 4

    Didn't get everything done tonight due to a birthday. Going to try do a bit more when I get home tonight. If I don't update you will know I was too lazy haha.
    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. #214
    járn ok steinn klaery's Avatar
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    Well I had some time off and missed matti tikka. Turned out the tonsillitis which I couldn't shake was glandular fever and really took it out of me. On top of that I got bitten by a snake a week out from matti tikka and my hand swelled right up and grip was gone.

    All good now and have been doing 531 the last few weeks Started light and still working up. Also leaning up and looking good

    Last nights training, weighed in at 97.5kg

    OHP:

    50kg x 5
    60kg x 5
    72.5kg x 4 (only had to get 3)

    Seated dumbell press:
    26kg x 10
    24kg x 10
    20kg x 3 X 10

    Side lateral raises:
    9kg x 3 x 10

    Rear lateral raises:
    9kg x 3 x 10

    Barbell bicep curls:
    30kg x 2 x 10
    20kg x 3 x 10

    Hammer curls
    8kg x 2 x 10

    Chest flies:
    14kg x 3 x 10
    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. #215
    járn ok steinn klaery's Avatar
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    Weighes in at 98kg

    Shredlifts:
    100Kg x 3
    150Kg x 3
    180Kg x 3
    202.5kg x 6 easy!

    Good mornings'
    80Kg x 4 x 10

    Barbell rows:
    70kg x 2 x 10
    65kg x 2 x 10

    Hamstring curls
    10Kg x 4 x 12 left and right.

    Ab wheel:
    4 x 12

    Feeling good
    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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  6. #216
    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    Good to see you back. I wondered where you'd got to! Hope ya feeling better mate.
    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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  7. #217
    járn ok steinn klaery's Avatar
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    Originally Posted by GinjaNinja85 View Post
    Good to see you back. I wondered where you'd got to! Hope ya feeling better mate.
    Thanks mate Yeah all good now.


    Will have to catch up on your log!
    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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  8. #218
    Registered User Tom Bro's Avatar
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    202.5 x 6 is epic man! Is it a rep pr?
    Log: http://forum.bodybuilding.com/showthread.php?t=134647881

    Sponsored by nutrition warehouse. www.nutritionwarehouse.com.au
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  9. #219
    járn ok steinn klaery's Avatar
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    Originally Posted by Tom Bro View Post
    202.5 x 6 is epic man! Is it a rep pr?
    Thanks Tom I actually think it might be? But only because I never rep deads it was pretty easy hey and it was my 3 day on 531. I could have got more but just stopped when it felt tuff. Just working back up at the moment.
    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. #220
    járn ok steinn klaery's Avatar
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    Bench:
    60Kg x 6
    80Kg x 3
    90Kg x 3
    100Kg x 4
    60Kg x 5 x 10

    Pullups:
    Bodyweight 4 x 6

    Dumbbell bench:
    24Kg x 5 x 10

    Dumbbell rows:
    26Kg x 5 x 12

    Rope tricep extensions x 100

    Facepulls x 100


    Good sesh
    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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  11. #221
    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    Originally Posted by klaery View Post
    Thanks mate Yeah all good now.


    Will have to catch up on your log!
    Things are going pretty well!

    Originally Posted by klaery View Post
    Bench:
    60Kg x 6
    80Kg x 3
    90Kg x 3
    100Kg x 4
    60Kg x 5 x 10

    Pullups:
    Bodyweight 4 x 6

    Dumbbell bench:
    24Kg x 5 x 10

    Dumbbell rows:
    26Kg x 5 x 12

    Rope tricep extensions x 100

    Facepulls x 100


    Good sesh
    Holy bench! 13 working sets?

    Why do you do face pulls and how do you do them? I've just started looking into them as I screwed my shoulder up benching.
    New log for 2014 http://forum.bodybuilding.com/showthread.php?t=159623071&p=1194321291

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    Race to 5x180kg deadlift with fittofattofit
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  12. #222
    járn ok steinn klaery's Avatar
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    Originally Posted by GinjaNinja85 View Post
    Things are going pretty well!

    Holy bench! 13 working sets?

    Why do you do face pulls and how do you do them? I've just started looking into them as I screwed my shoulder up benching.
    Good to hear

    And yeah dat dere volume haha. Pretty light though, just building some muscle and having some form practice.


    Facepulls keep your shoulders healthy apparently. I have never had shoulder issues though so can't say whether they work. They do put size on your rear delts though which can only be good for stability in the shoulder.

    If I had to describe them from the fatigue they almost feel like a row and an external rotation in one.

    I just use the rope grips on the cable machine and pull them back and out to the sides of my head until the middle part touches / comes close to my forehead. If I am doing heavy sets I hold at the top, not when I'm doing 100 though haha. I'll vid them if you want.
    Last edited by klaery; 12-13-2012 at 03:17 AM.
    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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  13. #223
    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    Originally Posted by klaery View Post
    Good to hear

    And yeah dat dere volume haha. Pretty light though, just building some muscle and having some form practice.


    Facepulls keep your shoulders healthy apparently. I have never had shoulder issues though so can't say whether they work. They do put size on your rear delts though which can only be good for stability in the shoulder.

    If I had to describe them from the fatigue they almost feel like a row and an external rotation in one.

    I just use the rope grips on the cable machine and pull them back and out to the sides of my head until the middle part touches / comes close to my forehead. If I am doing heavy sets I hold at the top, not when I'm doing 100 though haha. I'll vid them if you want.
    That's exactly how I thought. I take it you set the pins at head height too and pull horizontally towards your forehead?
    New log for 2014 http://forum.bodybuilding.com/showthread.php?t=159623071&p=1194321291

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  14. #224
    járn ok steinn klaery's Avatar
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    Originally Posted by GinjaNinja85 View Post
    That's exactly how I thought. I take it you set the pins at head height too and pull horizontally towards your forehead?

    Yeah most the time mate. Sometimes up or down for a bit of variation.
    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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  15. #225
    Registered User diefatty's Avatar
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    Aussie powerlifters ftw!

    In.
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  16. #226
    járn ok steinn klaery's Avatar
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    Originally Posted by diefatty View Post
    Aussie powerlifters ftw!

    In.
    Welcome aboard mate. Have a log? Link me. Also come compete at the end of Jan if you are in Powerlifting Australia. I'll be there to qualify for nats


    531 week!

    Ohp:
    60Kg x 5
    67.5kg x 3
    75Kg x 4
    60Kg x 3 x 5

    Pullups:
    Bodyweight x 3 x 6

    Dumbbell bench:
    28Kg x 5 x 10

    Dumbbell rows:
    28Kg x 5 x 12

    Facepulls x 100 (vid to come for ninja)

    Triceps push downs x 100

    Upper body feeling stronger and stronger. Looks like volume accessories was needed.
    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. #227
    járn ok steinn klaery's Avatar
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    Alright Ninja this it what I do for face pulls. Probably doing it wrong but seems to work.




    Also todays weight: 98kg
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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  18. #228
    Registered User Tom Bro's Avatar
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    Those face pulls are textbook brother.
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  19. #229
    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    Thanks for the vid mate. I'm gonna throw a few sets in my volume session today. Not sure whether to do a standard 3x10 or do loads at like 3x20+. Any suggestions?
    New log for 2014 http://forum.bodybuilding.com/showthread.php?t=159623071&p=1194321291

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  20. #230
    **** Your Excuses xRequiem's Avatar
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    Originally Posted by GinjaNinja85 View Post
    Thanks for the vid mate. I'm gonna throw a few sets in my volume session today. Not sure whether to do a standard 3x10 or do loads at like 3x20+. Any suggestions?
    at least 50 reps, i just do one continuous set slowly lwoering the weight til about 50-75 reps
    My training log
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    Squats 525x3
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    Deadlift 495x5
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  21. #231
    járn ok steinn klaery's Avatar
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    Thanks Tom. Yeah ninj I suggest light and heaps of them but as with anything no harm in mixing it up.

    Yesterday

    Squats
    100kg x 5
    135Kg x 5
    152.5kg x 3
    170Kg x 3
    100Kg x 10
    100Kg x 10

    Leg press
    4X12 at 170ish kg of plates.

    Ghr
    4 x 10 at bodyweight.

    Leg raises
    4 x 10

    Cable crunches
    Some...


    Finally starting to move my squat up a bit.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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  22. #232
    járn ok steinn klaery's Avatar
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    Bench
    60kg x 8
    82.5kg x 5
    92.5kg x 5
    105Kg x 2
    70Kg x 3 x 10

    Pullups
    5 x 6 bodyweight

    Dumbbell shoulder press
    28Kg x 2 x 10
    24Kg x 2 x 10
    22kg x 10

    Side laterally raises
    9Kg x 3 x 10

    Rear lateral raises
    9Kg x 3 x 10

    Cable flies
    2 x 8

    Barbell curls
    30Kg x 3 x 10
    25Kg x 2 x 10
    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. #233
    járn ok steinn klaery's Avatar
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    Deadlift day 531 week. Forgot my belt and felt crappy so decided to just hit the prescribed 531 reps and then do my accessory stuff.

    Deads:
    100kg x 6
    170kg x 5
    192.5kg x 3
    215kg x 1 Felt hard but I knew it would as I was running on little sleep and food. Smashed it for the one but left it there.

    1.5inch Deficit speed deadlift:
    140kg x 3 x 3 (vid below). Just trying to move it fast.

    Good mornings:
    90kg x 4 x 10

    Barbell rows:
    70kg x 4 x 10

    Hamstring curls:
    15kg each leg x 4 x 12


    Vid of speed deads
    Last edited by klaery; 12-21-2012 at 10:22 PM.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
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  24. #234
    Oz brah wick's Avatar
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    Nice to see you back at it mate!

    Just realised I've never done deficit deads before! Might have to give it a go sometime
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  25. #235
    járn ok steinn klaery's Avatar
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    Originally Posted by wick View Post
    Nice to see you back at it mate!

    Just realised I've never done deficit deads before! Might have to give it a go sometime
    Thanks mate Been training the whole time just had to take it easy for a while so didn't bother logging. I am 531ing my way back up now. Dead and bench are about the same as they were but squat needs work.

    Yeah today was my first time for deficits I am strong off the floor and weaker at the top (last time I maxed anyway... which is almost 11 months ago!) so they probably wont do much but the speed stuff will help
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  26. #236
    Oz brah wick's Avatar
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    yeah noticed the 531 action. Will have to take notice of your progress... Im still sticking with madcows for a bit. Was going alright with it but been travelling a bit so havent been training and eating like I should!

    Your squat always seemed to improve easily! should be back up to your norm in no time !
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  27. #237
    járn ok steinn klaery's Avatar
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    Originally Posted by wick View Post
    yeah noticed the 531 action. Will have to take notice of your progress... Im still sticking with madcows for a bit. Was going alright with it but been travelling a bit so havent been training and eating like I should!

    Your squat always seemed to improve easily! should be back up to your norm in no time !
    It would be really difficult with all the travelling you are doing mate. Good call on the madcows. I would be doing it again too. I wanted to lean up a bit and doing a bit of hypertrophy work though so wanted the extra time and flexibility at training that 531 gave me. Slow gains in my lifts will be the result though I guess but I'll feel better and hopefully my bench will catch up a bit with the extra hypertrophy stuff.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
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  28. #238
    Registered User Tom Bro's Avatar
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    Nice deads man!! was that hook grip? or just doh?
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  29. #239
    járn ok steinn klaery's Avatar
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    Originally Posted by Tom Bro View Post
    Nice deads man!! was that hook grip? or just doh?
    Thanks mate. I did one of the sets as hook and 2 as just doh. Can't remember which one this was.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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  30. #240
    járn ok steinn klaery's Avatar
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    so cycle one of 531 complete and was pretty easy. Skipping the deload and continuing though second cycle will be in the powerlifting format 3/5/1 and the deload should be timed perfectly leading up to the January novice comp (where I hope to qualify for nats).

    Ohp:
    60Kg x 3
    62.5kg x 3
    75Kg x 3
    82.5kg x 2 x 1 singles
    82.5kg x 3 push press.

    Bench:
    80Kg x 3 x 10

    Pullups:
    Bodyweight x 5 x 6 these are getting easier.

    Dumbbell press
    30Kg x 3 x 10


    Dumbbell rows:
    30Kg x 5 x 12

    Triceps rope push downs x 100

    Facepulls x 100
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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