snLassen: Wendler 5 3 1 powerlifting in Denmark!

[ktj4l]

I do mean ab wheel yes, but I thought that evil wheel is a more appropriate name! Thanks!

Now you just need a similar nickname for planks, because they suck too.

[snLassen]

ktj4l >> How about "social-media-phenomena?" Simply because planking has turned from being a core exercise to be something idiotic.

Wendler 5 3 1: Boring But Big 3-Month Challenge, C2W1: Military press.

My body was ready. Just barely. Holy hell @ the amount of DOMS I'm suffering from today. Hopefully a full day's rest will get me ready for squats on wednesday.

MILITARY PRESS
10 @ bar
03 @ 50 kg
03 @ 50 kg
05 @ 60 kg
05 @ 70 kg
05 @ 77,5 kg - PR

BORING BUT BIG BENCH PRESS
10 @ 82,5 kg
10 @ 82,5 kg
10 @ 82,5 kg
10 @ 82,5 kg
10 @ 82,5 kg

WG PULLDOWNS
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
Thumbless grip on all sets.

DB HAMMMER CURLS
08 @ 17,5 kg
08 @ 17,5 kg
06 @ 17,5 kg
3-4 seconds eccentric phase. Short breaks too.

PUSHDOWNS
12 @ 70 kg
10 @ 80 kg
10 @ 80 kg

BENT OVER DB SWOLE LATERAL RAISES
10 @ 12,5 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg

[Jasonk282]

Holy volume...good job on the PR

[ktj4l]

Nice PR. It looked easy until the 5th rep. I think the bar got out in front of you a little too much on that one. Nice work still pushing it up though.

[ulsak]

pressing like a boss, danskjävel! I think the form has improved a lot.

[snLassen]

Holy volume...good job on the PR

Volume for upper body, intensity for the lower body. Thanks!

Nice PR. It looked easy until the 5th rep. I think the bar got out in front of you a little too much on that one. Nice work still pushing it up though.

Thanks! I got some advice on the other forum I post on, which'll hopefully help on the bar path. But yeah, it got a bit far out - dat grind!

pressing like a boss, danskjävel! I think the form has improved a lot.

Like a baws! Thanks, sweety swede!

[snLassen]

Wendler 5 3 1: Boring But Big 3-Month Challenge, C2W1: Squats.

****ty workout. Hamstrings were still sore after deadlifting and squatting sunday, but I decided to give it a go anyways. What a mistake that turned out to be! Left hamstring and abductor is completely ruined at the moment. Watch the video for elaboration - all I can say is ****, damn, crap. I'll be working extra hard on my mobility henceforth and will most likely be switching up my stance and style. I'll be evaluating the status of things on sunday.

SQUAT
08 @ 60 kg
08 @ 60 kg
03 @ 100 kg
03 @ 100 kg
05 @ 125 kg
05 @ 142,5 kg
05 @ 162,5 kg - PR and snap city

Called it quits after that.

[ktj4l]

How often do you stretch and do mobility work? I do 10-20mins of each twice a day, works like a charm. I was expecting way worse on that last set, especially with the safeties that low. Heal up, bro. I hope it's nothing too serious.

[ulsak]

lol, awesome stuff. sometimes a "Not doing a Jack Sh!t " is the best call... Congrats to PR and happy limping...

[snLassen]

How often do you stretch and do mobility work? I do 10-20mins of each twice a day, works like a charm. I was expecting way worse on that last set, especially with the safeties that low. Heal up, bro. I hope it's nothing too serious.

Twice a day, ranging from 10-30 minutes of length. Somewhat the same as you. I just need to hit my ankles and hips harder. Haven't quite figured out how yet, but some googling will do the trick. I put the safeties that low in order to get a good view of the depth, guess I should've put em higher. I'll be okay, thanks!

lol, awesome stuff. sometimes a "Not doing a Jack Sh!t " is the best call... Congrats to PR and happy limping...

That's what I thought too - nothing wrong with taking an offday! Thanks, Ulsak!

[ktj4l]

Twice a day, ranging from 10-30 minutes of length. Somewhat the same as you. I just need to hit my ankles and hips harder. Haven't quite figured out how yet, but some googling will do the trick. I put the safeties that low in order to get a good view of the depth, guess I should've put em higher. I'll be okay, thanks!

http://www.mobilitywod.com/2012/08/s...s-or-hips.html

Ankles: http://www.mobilitywod.com/2012/02/t...squatting.html - http://www.mobilitywod.com/2011/09/e...-addition.html - http://www.mobilitywod.com/2011/08/e...e-at-mbsc.html - http://www.mobilitywod.com/2011/05/e...technique.html

Hips: http://www.mobilitywod.com/2012/01/e...er-mob-rx.html - http://www.youtube.com/watch?v=HEHaRvifuts - http://www.mobilitywod.com/2010/10/e...e-way-hip.html - http://www.mobilitywod.com/2010/09/e...e-new-hip.html

Ankle mobility in the other direction: Starts at 3:30 - http://www.mobilitywod.com/2010/09/e...time-your.html ... I usually spend a few minutes just sitting on my feet like that.

[snLassen]

Ktj4l >> Thanks a lot, bro! I really appreciate it. Will give 'em a looksie later tonight.

Wendler 5 3 1: Boring But Big 3-Month Challenge, C2W1: Bench press.

Hamstring is feeling a lot better. It was just a scare, it seems. Still a bit sore and tight, but nothing too serious. Great session today - another PR!

BENCH PRESS
10 x bar
05 x 60 kg
05 x 60 kg
05 x 90 kg
05 x 102,5 kg
05 x 117,5 kg / 259 lbs - PR!

BORING BUT BIG MILITARY PRESS
10 x 55 kg
10 x 55 kg
10 x 55 kg
10 x 55 kg
10 x 55 kg

DB CS ROWS
10 x 25 kg
10 x 25 kg
10 x 27,5 kg
10 x 30 kg
10 x 30 kg
Felt great!

PUSHDOWNS
12 x 80 kg
10 x 90 kg
10 x 90 kg

SEATED DB SIMULTANEOUS CURLS
08 x 15 kg
09 x 15 kg
08 x 15 kg
Slow eccentric phase. GUNZ!

BENT OVER DB LATERAL RAISES
10 x 15 kg
10 x 17,5 kg
10 x 17,5 kg
10 x 17,5 kg
10 x 17,5 kg

[Jasonk282]

You must live in the PR part of Denmark...

[ktj4l]

Nice bench PR! OHP looked really clean form-wise.

[ulsak]

hehe, he is a strong dane for sure. We swedes and finns regards danish as indulgent, happy and laid back ( lazy) people. Indulgent and happy Seb may be. But laid back..not!
Good job on the benching and monster presses too!

[snLassen]

You must live in the PR part of Denmark...

Haha, things are definitely going well at the moment!

Nice bench PR! OHP looked really clean form-wise.

Thanks! I nearly killed myself on the fourth or fifth rep there, bar hit my chin.

hehe, he is a strong dane for sure. We swedes and finns regards danish as indulgent, happy and laid back ( lazy) people. Indulgent and happy Seb may be. But laid back..not!
Good job on the benching and monster presses too!

I just consumed more than a kilogram of food, so I'm definitely indulgent! Pays off in the gym though. Thanks, Ulsak!

[ktj4l]

Thanks! I nearly killed myself on the fourth or fifth rep there, bar hit my chin.

I bashed myself in the nose on warmups this week. No blood, no foul.

[snLassen]

Wendler 5 3 1: Boring But Big 3-Month Challenge, C2W2: Deadlift.

Another PR. Worked on my squat technique instead of doing the 10 reps - felt pretty good. I need some more external hip rotation mobility though, any suggestions?

DEADLIFT
05 @ 60 kg
05 @ 60 kg
03 @ 100 kg
03 @ 140 kg
03 @ 175 kg
03 @ 202,5 kg
03 @ 227,5 kg / 500 lbs - PR!

BORING BUT BIG SQUAT
08 @ 60 kg
08 @ 60 kg
05 @ 100 kg
05 @ 115 kg
05 @ 115 kg
05 @ 115 kg
05 @ 115 kg
05 @ 115 kg

AB WHEEL
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW

[ktj4l]

Dem deads... strong.

[Jasonk282]

Kinda puts Danny's 200 kg pull to shame...I kid.

[ulsak]

Like a machine! GJ

[snLassen]

Dem deads... strong.

And oddly, no DOMS today! Thanks.

Kinda puts Danny's 200 kg pull to shame...I kid.

That cutting beast, he crazy. Thanks, marrrriiiine!

Like a machine! GJ

Indeed - working hard at the moment! Thanks, Ulsak!

Wendler 5 3 1: Boring But Big 3-Month Challenge, C2W2: Military press.

Decent workout today. Got a nice pump in the chesticles and I stretched my lats at the end, which was apparently very needed since it felt superb.

MILITARY PRESS
10 @ bar
03 @ 50 kg
03 @ 50 kg
03 @ 65 kg
03 @ 75 kg
03 @ 82,5 kg / 180 lbs - PR!

BORING BUT BIG BENCH PRESS
10 @ 60 kg
10 @ 82,5 kg
10 @ 82,5 kg
10 @ 82,5 kg
10 @ 82,5 kg
10 @ 82,5 kg

WG PULLDOWNS
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg
10 @ 70 kg

PUSHDOWNS
12 @ 80 kg
10 @ 80 kg
10 @ 80 kg
45 sec. rest between sets.

SEATED DB SIMULTANEOUS CURLS
09 @ 15 kg
09 @ 15 kg
09 @ 15 kg

DB BENT OVER REAR LATERAL RAISES
10 @ 17,5 kg
10 @ 17,5 kg
10 @ 15 kg
10 @ 15 kg
10 @ 15 kg
Last three sets felt awesomely good.

[ktj4l]

Nice workout. Congrats on the PR!

[ulsak]

awesome form and way to press! Congrats!

[snLassen]

Nice workout. Congrats on the PR!

Thank ye! Military press is progressing nicely. Still a way to go to get to your level though.

awesome form and way to press! Congrats!

Thanks, Ulsak!

Wendler 5 3 1: Boring But Big 3-Month Challenge, C2W2: Squat.

PR. Hamstring felt fine, luckily. Pussied out on the deadlifts and decided to do some deficit DL instead. Will probably do some banded pulls next week, surely I will NOT be doing 10s. I could feel my glutes and hams giving in and my erector doing all the work = injury time. Long workout today as I talked a lot. A lot! Good times.

SQUAT
08 @ 60 kg
08 @ 60 kg
03 @ 100 kg
03 @ 100 kg
03 @ 132,5 kg
03 @ 152,5 kg
03 @ 170 kg / 374 lbs - PR!

BORING BUT BIG DEADLIFT
05 @ 60 kg
05 @ 60 kg
05 @ 100 kg
10 @ 150 kg
10 @ 150 kg
05 @ 150 kg - pussay

Deficit from here:
05 @ 150 kg
05 @ 150 kg
05 @ 150 kg
Double overhand grip and no belt on all sets.

HANGING LEG RAISES
12 @ BW
12 @ BW
12 @ BW
12 @ BW
12 @ BW

[ktj4l]

10 rep deads are disgusting, especially with that much weight. Strong squat PR.

[snLassen]

10 rep deads are disgusting, especially with that much weight. Strong squat PR.

Yup. Gonna ditch them in favor of doing 5 rep deads against bands, to work on my lock out. Will keep the progression though - maybe upping it to 55/65/75% in the next round of BBB. Thanks, Ktj4l!

[ulsak]

Yup. Gonna ditch them in favor of doing 5 rep deads against bands, to work on my lock out. Will keep the progression though - maybe upping it to 55/65/75% in the next round of BBB. Thanks, Ktj4l!

wise move to not volume the deads too much..5x5 at 150 kg is sickening too..

[snLassen]

Ulsak>> I think so too. Volume has to be kept relatively low on deadlift, imo.

Wendler 5 3 1: Boring But Big 3-Month Challenge, C2W2: Bench.

Decent workout today. Another, small, PR and a great pump. Looking forward to deadlift on sunday!

BENCH PRESS
10 @ bar
10 @ bar
05 @ 60 kg
05 @ 60 kg
03 @ 95 kg
03 @ 110 kg
03 @ 122,5 kg / 269 lbs - PR!

BORING BUT BIG MILITARY PRESS
10 @ 55 kg
10 @ 55 kg
10 @ 55 kg
10 @ 55 kg
10 @ 55 kg

DB CS ROWS
10 @ 32,5 kg
10 @ 35 kg
10 @ 37,5 kg
10 @ 37,5 kg
11 @ 40 kg
Gonna do them heavier next time. Felt great!

PUSHDOWNS
10 @ 80 kg
10 @ 90 kg
09 @ 90 kg

SEATED SIMULTANEOUS DB CURLS
10 @ 15 kg
10 @ 15 kg
12 @ 15 kg

BENT OVER DB LATERAL RAISES
10 @ 15 kg
10 @ 17,5 kg
10 @ 17,5 kg
10 @ 17,5 kg
10 @ 20 kg

[lllDBOlll]

Kinda puts Danny's 200 kg pull to shame...I kid.

But I am lightweight baby

That cutting beast, he crazy. Thanks, marrrriiiine!

I am.



Crazy work been going on here pal. I appear to have unsubbed with fat thumbs... hell who am I kidding I have little girly hands.

10 reps of 150kg for sets? Sickening.

I need some more wood, I wanna do deficit pulls.