Einar Hernes - Training log

Don't start new log here.

Postby Norseman » Fri May 08, 2009 11:43 pm

Yesterdays training


Incline bench

60kgx10
70kgx10
80kgx10
95kgx10

Shoulderpress 3x10
Triceps 3x10
Biceps 3x10
Upperback 3x10
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Postby Norseman » Fri May 08, 2009 11:44 pm

Friday training


Frontsquat

70kgx10
90kgx10
110kgx5
120kgx5
140kgx1
170kgx2 PR

Hamstrings 3x20
Calves 3x20
Abs 3x20
Lower back 3x10
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Postby Elvekrok » Mon May 11, 2009 6:02 pm

Hallo Einar,jo da jeg er litt fornöjd med mitt resultat,men skjorta var ikke 100% rett på og fikk ikke noe skyv fra bonn etc,så det gikk på styrke fra bonn til topp,bör ha ca 10kg til når alt stemmer.Skal begynne å trene inn en ny skjorte nå.Er du i rute mot EM da?Skal bli riktig spennende å se hva du gjör der,blir nok ett topp arrangemang og mye morro.Vet du start lista?Så att det skulle väre Svensker med også,lista kommer vell en dag nå.Hold deg frisk og rask nå så får vi håpe på 850kg ++ totalt.
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Postby Norseman » Tue May 12, 2009 12:09 am

Elvekrok wrote:Hallo Einar,jo da jeg er litt fornöjd med mitt resultat,men skjorta var ikke 100% rett på og fikk ikke noe skyv fra bonn etc,så det gikk på styrke fra bonn til topp,bör ha ca 10kg til når alt stemmer.Skal begynne å trene inn en ny skjorte nå.Er du i rute mot EM da?Skal bli riktig spennende å se hva du gjör der,blir nok ett topp arrangemang og mye morro.Vet du start lista?Så att det skulle väre Svensker med også,lista kommer vell en dag nå.Hold deg frisk og rask nå så får vi håpe på 850kg ++ totalt.


Skjønner at det blir litt trått når skjorta ikke sitter helt 100! Men du har mere inne ihvertfal og det er bra;)

ja jeg er temmelig i rute mot Em nå ¨så blir gøy å se hva jeg får opp! :D

Takker for lykkeønskninger!
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Postby Chris Jenkins » Wed May 13, 2009 8:44 pm

Although its not in English I can still follow your log as its in kgs :) Great log my friend
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Postby Norseman » Wed May 13, 2009 8:47 pm

Chris Jenkins wrote:Although its not in English I can still follow your log as its in kgs :) Great log my friend


Thanks Chris, much appreciated coming from a lifter such as yourself! :D
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Postby Norseman » Sat May 16, 2009 12:00 am

Squat/pull



A) squat 5reps ----> 70kgx5
A) squat 5reps ----> 100kgx5
A) squat 5reps ----> 120kgx5
A) squat 5reps ----> 150kgx5
A) squat 1reps ----> 180kgx1

Put on pro briefs

A) squat w/briefs ---> 200kgx3
A) squat w/briefs ---> 220kgx2

Put on suit, straps DOWN
A) squat w/briefs ---> 250kgx1
A) squat w/briefs ---> 280kgx1 Kneewraås
A) squat w/briefs ---> 300kgx1 Kneewraps. VERY VERY easy.

350kgs here i come :D


B) Speed deadlift

Just briefs, no belt

Speed deadlift --> 180kgx1
Speed deadlift --> 180kgx1
Speed deadlift --> 180kgx1
Speed deadlift --> 180kgx1
Speed deadlift --> 200kgx1


Hamstrings 5x10
Abs 5x10
Caøves 3x20



Very good session! Feeling superstrong and fast :D
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Postby Norseman » Mon Jun 01, 2009 5:32 pm

So, i have not logged all of my training to this competition, but the most interesting bit. I did speedsquat and speedbench this weekend and ond wednesday i leave for Finland! I believe it will be a great competition and i expect lots of good lifting. I am feeling great and very good. No injuries or pains :twisted:

Startweights will be close to: 310-190-270.

See at Europeans :lol:
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Postby Otto » Thu Jun 04, 2009 12:01 pm

Good luck !
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Postby Norseman » Thu Jun 04, 2009 1:24 pm

Otto wrote:Good luck !


Thanks Otto! Congrats on your benchpress! And too bad about the squat :/
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Postby Elvekrok » Sat Jun 06, 2009 2:30 pm

Grattis det ble bra plassering dette,tror vell att du ville hatt mere i benk og mark,men hva faen uansett hva man löfter vill man ha mere,du löfta riktig bra böj og nå får du satse på VM.Jeg er riktig glad på dine veier og syntes dette er morro att du gjör det bra.Vi får höres når du er hjemme igjen.Så att du begynner å bli like feit som meg også over 117kg det er bra det litt til nå så er du i min klasse haha,ha en fortsatt fin helg i Finland og god reise hjem
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Postby Norseman » Sat Jun 06, 2009 3:01 pm

JO takk Petter, jeg skadet hånden mine på siste benkløft og derfor ble marken så lav, hadde 0grepsstyrke som følge av smellen jeg fikk i håndleddet. Jævlig surt, men slik er det nå bare :)
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Postby Norseman » Tue Jun 09, 2009 4:12 pm

WPC europeans!


Here is how my meet went

Squats:

300kg opener > 3whites, easy
320kg second > 3whites, easy. 10kg PR
340kg thired -> 2whites, HARD. 30kg pR :D

Benches

190kg opener -> 2-3 whites. HARD
200kg second -<3> nolift, injured my wrist in the process and my grip went to shit

Was planning to open in 270kg s at teh deadlift, but put it down to 260 to make sure i got a PR and didnt bomb out

Deadlift_
260kg 3whites. Pr with 800kg total
280kg as i expected my right hand gave out...
280kg got it all the way up but couldnt fully extend due to my hand...

Got 2place


I am happy with my squat. BUt disapointed in my deadlift because of the injury. I know i would have done over 290kgs this time. Well, i shall have to do it at WORLDS!

Thanks to Eero Jälkö, the guy who wrapped my knees. Ano and Minna turtiainen for making a good meet, Joonas Haapasari for kicking my ass on the platform again, and all my other friends i got too se again!

It was awesome!
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Postby Norseman » Tue Jun 09, 2009 8:10 pm

If anybody has pictures of me lifting at Europeans, please link them to me :)

Thanks!
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Postby Norseman » Mon Jun 15, 2009 10:47 pm

Max effort bench(well, not really max effort)

Warmups:

Latpulls 3x10
stretches 5min
Shoulderpress 3x10



A) Floorpress w/pause


A) Floorpress w/pause 5rep ---> 60kgx5
A) Floorpress w/pause 5rep ---> 80kgx5
A) Floorpress w/pause 3rep ---> 100kgx3
A) Floorpress w/pause 1rep ---> 110kgx1
A) Floorpress w/pause 5rep ---> 120kgx5
A) Floorpress w/pause 5rep ---> 120kgx5
A) Floorpress w/pause 5rep ---> 120kgx5



B) Bench with chains


B) Bench with chains 8reps --> 40kg+80kgx8
B) Bench with chains 8reps --> 60kg+80kgx8
B) Bench with chains 8reps --> 80kg+80kgx8
B) Bench with chains 5reps --> 100kg+80kgx5



C) Latpulls


C) Latpulls 10rep ---> 100kgx10
C) Latpulls 10rep ---> 100kgx10
C) Latpulls 10rep ---> 100kgx10
C) Latpulls 10rep ---> 100kgx10
C) Latpulls 10rep ---> 100kgx10


D)Triset: Shrugs w/bands --> Curls ---> Sideraise


D)Triset: Shrugs w/minibands 100kgx10 --> Curls: 40kgx10 -> Sideraise: 10kgsx10

D)Triset: Shrugs w/minibands 100kgx10 --> Curls: 40kgx10 -> Sideraise: 10kgsx10

D)Triset: Shrugs w/minibands 100kgx10 --> Curls: 40kgx10 -> Sideraise: 10kgsx10




Comment:

Good to be back training again, i feel good. My wrist is around 90%, but will soon be 100%.
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