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Norseman · Joined: 07 Oct 2008 Posts: 82 Location: Norway

Here i will post my trainings when i get back to Norway, right now i am sitting in Helsinki-vantaa for 14hours waiting for flight!

I was in JUVA for WPC pro finnish nationals and it was my first WPC meet. Here is how it went.

I did not cut weight because of long travel.

1.Squat 290kg--> i forgot time and this went to hell
2. Squat 290kgs---> Ano wrapped my knees. EASY 3 whites.
3. Squat 310kgs --> I was a bit forward so heavier than usual. 3 whites

Bench:
I use a singleple ply IPF king suit that i have made into an openback

1bench. 180kg ---> 3 whites, easy
2bench. 190kg ---> 3 whites
3bench 200kg ----> 3whites.

I left some kgs on the platform here, i think

i could have done 210kgs.

Deadlifts:

1deadlift. 260kg 3 whites
2deadlift. 280kg EASY, 3 whites
3deadlift. 300kg 3 reds, i got it to lockout but i lost balance.

Total: 790kg! It was very very fun!
Bodyweight was 113kgs. Normally i weigh in at 109kgs

Thanks to Ano and Minna for letting me come and lift, and to Eero, joonas, otto, Olli! and everyone else who was there. I had great fun! See you soon! Very Happy

Joonas Haapasaari · Posted: Sun Mar 29, 2009 9:52 pm Post subject:

Hello dude! Cool

I'll be watching your training log!
_________________
You get out what you put in.

Norseman · Joined: 07 Oct 2008 Posts: 82 Location: Norway

Hey Joonas! Thank you, i will be looking in your log aswell, i understand some of it Very Happy

Norseman · Joined: 07 Oct 2008 Posts: 82 Location: Norway

This week i have done no weights, i have been at the swimming pool 3 times this week and done some stretching so that i can fully recover. I will begin training on monday for WPC Europeans. I am working with getting sponsors to pay for my hotell and travel, or else i cannot come. So far it is looking good! Very Happy

Norseman · Joined: 07 Oct 2008 Posts: 82 Location: Norway

Max effort bench training

A) Floorpress with pause

A) Floorpress with pause 5rep --> 60kgx5
A) Floorpress with pause 5rep --> 70kgx5
A) Floorpress with pause 5rep --> 90kgx5
A) Floorpress with pause 5rep --> 110kgx5
A) Floorpress with pause 3rep --> 130kgx1
A) Floorpress with pause 1rep --> 140kgx1 Pretty easy.

B) Benchpress with 52 Singleply King shirt

B) Benchpress with shirt ----> 1rep ----> 160kgx1 to 10cmboard
B) Benchpress with shirt ----> 1rep ----> 180kgx1 to 10cmboard
B) Benchpress with shirt ----> 1rep ----> 200kgx1 to 10cmboard Very easy
B) Benchpress with shirt ----> 1rep ----> 230kgx0.5 to 10cmboard almost
B) Benchpress with shirt ----> 1rep ----> 230kgx0.5 to 10cmboard Missed again. Was very close though...

C) Closegrip bench

C) Closegrip bench 10rep ---> 100kgx10
C) Closegrip bench 10rep ---> 110kgx10
C) Closegrip bench 10rep ---> 120kgx10

D) Pullups

Bodyweightx8
Bodyweightx8
Bodyweightx8
Bodyweightx8

E)

E)Halbert h-roll --> 10kg(x2)x10reps
E)Halbert h-roll --> 10kg(x2)x10reps
E) Halbert h-roll --> 10kg(x2)x10reps

Feeling good, the weights feel light in the benchpress and i will train for 210kgs+ at WPC europeans. Twisted Evil

Joonas Haapasaari · Posted: Tue Apr 07, 2009 12:58 pm Post subject:

Today you get pics of Killbar, then you can start to fix your own bar of kings Cool

_________________
You get out what you put in.

Norseman · Joined: 07 Oct 2008 Posts: 82 Location: Norway

Joonas Haapasaari · Posted: Tue Apr 07, 2009 7:52 pm Post subject:

Here is one pic of Killbar. It's same like SSB but the angle of bar is much heavier than SSB. Killbar it's heavier bar because you must work with your back more. If you start made your own bar you can check at EFS website Dave Tate's "Spider Bar" it's quite same bar, but looks little bit different.
Try to get my message, sorry for bad english Smile

http://www.gometal.com/forum/viewtopic.php?t=637
_________________
You get out what you put in.

Norseman · Joined: 07 Oct 2008 Posts: 82 Location: Norway

Repeated effort lower

A) Boxsquat with chains and pro briefs to belo parallel

A) Boxsquat w/ briefs and chains 2rep ----> 100kg+80kgx2
A) Boxsquat w/ briefs and chains 2rep ----> 140kg+80kgx2
A) Boxsquat w/ briefs and chains 2rep ----> 160kg+80kgx2
A) Boxsquat w/ briefs and chains 2rep ----> 170kg+80kgx2
A) Boxsquat w/ briefs and chains 2rep ----> 170kg+80kgx2
A) Boxsquat w/ briefs and chains 2rep ----> 170kg+80kgx2
A) Boxsquat w/ briefs and chains 2rep ----> 170kg+80kgx2
A) Boxsquat w/ briefs and chains 2rep ----> 190kg+80kgx2
A) Boxsquat w/ briefs and chains 2rep ----> 210kg+80kgx2 Pretty easy!

B) Speed-deads w briefs

B) Speed-deads w briefs 1rep ---> 180kgx1
B) Speed-deads w briefs 1rep ---> 180kgx1
B) Speed-deads w briefs 1rep ---> 180kgx1
B) Speed-deads w briefs 1rep ---> 180kgx1
B) Speed-deads w briefs 1rep ---> 180kgx1
B) Speed-deads w briefs 1rep ---> 180kgx1
B) Speed-deads w briefs 1rep ---> 180kgx1
B) Speed-deads w briefs 1rep ---> 180kgx1

C) Romanian deadlift on box without belt. Bar touches my shoes

C) Romanian deadlift on box without belt ---> 100kgx10
C) Romanian deadlift on box without belt ---> 120kgx10
C) Romanian deadlift on box without belt ---> 120kgx10
C) Romanian deadlift on box without belt ---> 140kgx10 Very easy

D) Pulldown abs in lat pulldown machine

D) Pulldown abs 10rep---> 50kgx10
D) Pulldown abs 10rep---> 50kgx10
D) Pulldown abs 10rep---> 50kgx10
D) Pulldown abs 10rep---> 50kgx10

Calfraise3x10
Stretching and foam rolling

Nice session. This was my first time using the metal squat shoes and the pro briefs. They are AWESOME. The briefs give support but allow me to squat deep without problems. I like this! Very Happy

Norseman · Joined: 07 Oct 2008 Posts: 82 Location: Norway

Accessory bench training

A) Incline bench, wide and narrow grip

A) Incline bench 10rep ----> 60kgx10
A) Incline bench 10rep ----> 70kgx10
A) Incline bench 10rep ----> 80kgx10
A) Incline bench 10rep ----> 90kgx10

B) Pushdowns in cablecross with miniband

B) Pushdowns ---> Max +bandx20reps
B) Pushdowns ---> Max +bandx20reps
B) Pushdowns ---> Max +bandx20reps
B) Pushdowns ---> Max +bandx20reps
B) Pushdowns ---> Max +bandx20reps

C) Seated cable Rows, neutral grip

C) Seated cable Rows 100kgx15
C) Seated cable Rows 100kgx15
C) Seated cable Rows 100kgx15
C) Seated cable Rows 100kgx15

Miniband pull apartsx5x10
DB curls. 20kgs(x2)x3x10
Side laterals 12.5kgs(x2)x3x10

Stretching 10minutes-

Just a light training session

Norseman · Joined: 07 Oct 2008 Posts: 82 Location: Norway

Max effort lower

A) Sumodeadlift with chain

A) Sumodeadlift with chain 5rep- --> 100kg+100kgchainsx5
A) Sumodeadlift with chain 5rep- --> 140kg+100kgchainsx3
Put on suit
A) Sumodeadlift with chain 1rep- --> 180kg+100kgchainsx1
A) Sumodeadlift with chain 1rep- --> 200kg+100kgchainsx1
A) Sumodeadlift with chain 1rep- --> 220kg+100kgchainsx1 Easy
A) Sumodeadlift with chain 1rep- --> 250kg+100kgchainsx1 PR
A) Sumodeadlift with chain 1rep- --> 260kg+100kgchainsx0 Failed

B) Rawsquat

B) Rawsquat 10rep ---> 100kgx10
B) Rawsquat 10rep ---> 120kgx10
B) Rawsquat 10rep ---> 140kgx10
B) Rawsquat 10rep ---> 170kgx10 With kneewraps
B) Rawsquat 10rep ---> 190kgx10 With kneewraps. PR

Pulldown abs 3x10
Sidebends 3x10
Stretching 10minutes.

I have video of deadlift with chains! I will post soon

Norseman · Joined: 07 Oct 2008 Posts: 82 Location: Norway

Here is video of deadlift with chains

http://www.youtube.com/watch?v=hcuoNUPuSrQ&feature=channel_page

Norseman · Joined: 07 Oct 2008 Posts: 82 Location: Norway

Max effort bench training

Rawbench:
100kgx5
120kgx5
140kgx2

B) Benchpress with 52 Singleply King shirt

B) Benchpress with shirt ----> 1rep ----> 160kgx1 to 10cmboard
B) Benchpress with shirt ----> 1rep ----> 170kgx1 to 5cmboard
B) Benchpress with shirt ----> 2rep ----> 185kgx2 Easy
B) Benchpress with shirt ----> 1rep ----> 200kgx2 to 5cmboard. PR

C) Closegrip bench
C) Closegrip bench 10rep ---> 100kgx10
C) Closegrip bench 5rep ---> 110kgx5
C) Closegrip bench 5rep ---> 125kgx5
C) Closegrip bench 5rep ---> 125kgx5
C) Closegrip bench 5rep ---> 130kgx5

D) Pullups
Bodyweightx8
Bodyweightx8
Bodyweightx8
Bodyweightx8

E)
E)Halbert h-roll --> 10kg(x2)x10reps
E)Halbert h-roll --> 10kg(x2)x10reps
E) Halbert h-roll --> 10kg(x2)x10reps

I filmed benching today aswell.

Norseman · Joined: 07 Oct 2008 Posts: 82 Location: Norway

http://www.youtube.com/watch?v=MVpRXN7qf24

Bench video

Norseman · Joined: 07 Oct 2008 Posts: 82 Location: Norway

Squatday

A) Freesquat

A) Freesquat 5rep ---> 100kgx5
A) Freesquat 5rep ---> 140kgx5

Put on Pro briefs

A) Freesquat 5rep ---> 180kgx5
A) Freesquat 5rep ---> 220kgx5

Put on Pro squatter straps down

A) Freesquat 4rep ---> 240kgx4
A) Freesquat 4rep ---> 260kgx4

Put on loose-kneewraps

A) Freesquat 4rep ---> 280kgx4 PR. pretty ease. Reps 2 and 3 were around depth

C) Romanian deadlift on box without belt. Bar touches my shoes

C) Romanian deadlift on box without belt ---> 100kgx10
C) Romanian deadlift on box without belt ---> 130kgx10
C) Romanian deadlift on box without belt ---> 130kgx10
C) Romanian deadlift on box without belt ---> 130kgx10

D) Pulldown abs in lat pulldown machine

D) Pulldown abs 10rep---> 55kgx10
D) Pulldown abs 10rep---> 55kgx10
D) Pulldown abs 10rep---> 55kgx10
D) Pulldown abs 10rep---> 55kgx10

Calfraise3x10
Stretching and foam rolling

Comment:
This was my first time using the briefs and the suit together, i am pretty happy with this, around depth first time is okay. I did however stand to narrow so this was awkward, i hate walking the damn thing out.
Thursday, friday and monday will be sorta deload training