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

[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 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