GOMETAL.COM

[SigfusFossdal]

10/03 2009
Bench 20kg*8 - 50*5 - 80*5 - 110*5 - 140*3 - 170*3 - 185*3 - 200*3

Bench with 85 kg chains 70(155)*3 - 90(175)*3 - 105(190)*3 - 120(205)*3 - 125(210)*3

Scull Crusher 30*8 - 40*8 - 50*8 - 60*5 - 65*5

Shoulders, forward lift with a bar 21*8 - 21*8 - 30*8

Bicep machine 25*12 - 30*12 - 35*10 - 40*10 - 45*8



13.03.09
Squats 20*8 - 60*5 - 100*5 - 140*3 - 180*3 - 210*3 - 240*3 - 260*3

Squat with 85 kg chains 70(155)*3 - 100(185)*3 - 125(210)*3 - 155(240)*3 - 185(270)*3

Leg curls 35*8 - 50*8 - 60*8 - 70*8 - 80*3




14.03.09
Log lift (reps from chest) 90*3 - 105*3 - 120*2 - 135*1



15.03.09
Bench 20*8 - 50*5 - 80*5 - 110*3 - 130*3 - 150*3 - 150*3 - 150*3

Incline bench 70*5 - 100*3 - 130*3 - 150*3

Tricep wire machine 20*12 - 25*12 - 30*12 - 32*12 - 40*12



17.03.09
Box squats 60*5 - 90*5 - 110*3 - 130*3 - 140*3 - 150*3

Deadlift 120*3 - 160*3 - 200*3 - 230*3 - 260*3 - 280*3

Deadlifting with 85 kg chains 70(155)*3 - 125(210)*3 - 165(250)*3 - 205(290)*3



20.03.09
Bench 20*10 - 50*5 - 70*5 - 100*5 - 120*3 - 150*2 - 170*1 - 190*1 - 205*1 - 210*1 - 215*1

Bench with 85 kg chains 75(160)*3 - 95(180)*2 - 115(200)*1 - 130(215)*1

Tricep in a wire machine 10*8 - 12*8 - 14*5 - 17*5

Bicep in a machine 20*12 - 30*10 - 40*8 - 55*6



21.03.09
Log lifting, reps from chest 90*5 - 100*3 - 110*3 - 130*2 - 140*1



22.03.09
Squats 20*8 - 60*6 - 100*4 - 140*3 - 180*2 - 220*1 - 250*1 - 270*1 - 285*1

Box squat 120*3 - 140*2 - 160*2 - 180*2

Leg curls 50*8 - 60*8 - 75*5



25.03.09
Bench 20*10 - 50*8 - 80*6 - 110*4 - 140*3 - 160*2 - 180*2 - 190*1 - 190*1 - 190*1

2 board bench 190*2 - 200*2 - 210*2 - 220*2

Tricep in a wire machine 35*10 - 40*10 - 45*10 - 50*10

Bicep hammer 12*10 - 15*10 - 17*10 - 20*10

Military press 60*3 - 80*3 - 100*3 - 100*3



26.03.09
Squats 20*8 - 50*5 - 80*5 - 110*3 - 140*2 - 170*2 - 190*2

Deadlift 120*2 - 170*2 - 210*1 - 250*1 - 280*1 - 300*1

Dumbell rows 28*10 - 34*10 - 34*10

Rows in a machine 50*8 - 65*8 - 75*8


30.03.09
Benchpress 20*8 - 50*8 - 80*5 - 100*5 - 120*5 - 130*5 - 140*5 - 150*5

Incline Bench 70*5 - 90*5 - 100*5 - 110*5 - 120*5 - 130*5

Bicep machine 20*12 - 30*10 - 40*10 - 50*8 * 60*8

Tricep in a caple machine with a rope 15*12 - 20*12 - 25*10 - 30*8


31.03.09
Loglift for reps from chest 90*3 - 100*2 - 110*2 - 130*1 - 140*1 - 150*1

Shoulder forward lifts with dumbells 8*8 - 10*8 - 12*8


01.04.09
Squats 20*8 - 50*5 - 80*5 - 110*5 - 140*5 - 160*5 - 180*5 - 200*5

Hamstring curls 50*8 - 60*8 - 70*5 - 75*5

Calfs.


03.04.09
Benchpress 20*10 - 50*8 - 80*8 - 100*5 - 120*5 - 140*5 - 160*5

Incline Bench 100*5 - 120*5 - 140*5

Tricep in a cable machine 30*12 - 40*10 - 50*8


06.04.09
Squat 20*8 - 50*5 - 80*5 - 110*5 - 140*5 - 170*5 - 200*5

Deadlifting from a box 120*5 - 150*5 - 170*5

Stiff legs 70*5 - 100*5 - 125*5 - 150*5

Down pulls in cable machine 60*8 - 75*8 - 85*8 - 85*8


07.04.09
Benchpress 20*10 - 50*8 - 80*6 - 110*5 - 140*5 - 160*5 - 175*5 - 185*5

3 board bench 200*5 - 220*5 - 240*3

Militarypress 70*5 - 85*5 - 100*5

Tricep in a cable machine 10*20 - 30*10 - 40*10 - 50*10 - 50*10


11.04.09 Icelandic loglifting championships
Got 150 on the log, failed 165

Deadlift 70*5 - 120*5 - 170*5 - 210*5 - 250*5


12.04.09
Chain bench (85kg of chains) 20*10 - 50*8 - 70*5 - 25(110)*5 - 45(130)*5 - 65(150)*5 - 85(170)*5 - 95(180)*5

Incline benchpress 90*5 - 110*5 - 120*5 - 130*5 - 140*5

Tricep in a caple machine one arm 15*10 - 15*10 - 20*10


15.04.09
Squat 20*8 - 50*5 - 80*5 - 120*5 - 160*5 200*5 - 225*5 - 250*5

Box Squat 120*5 - 140*5 - 160*5


17.04.09
Benchpress 20*8 - 50*8 - 80*5 - 120*5 - 145*3 - 170*3 - 190*3 - 210*1

3 Board bench 210*3 - 230*3 - 250*3 - 265*1

Incline benchpress 100*3 - 120*3 - 140*3 - 160*3

Bicep in a machine 30*12 - 35*10 - 40*8 - 45*6


22.04.09
Front squat 20*8 - 40*5 - 60*5 - 80*5 - 100*3 - 120*3 - 140*3

No belt deadlift 70*3 - 120*3 - 170*3 - 210*3 - 250*3 - 280*3

No belt Deadsquating (upperdeadlift with a Hatfield bar on back Ano style) 60/100(160)*3 - 100/100(200)*3 - 130/100(230)*3 - 160/100(260)*3 - 190/100(290)*3


23.04.09
Benchpress 20*10 - 50*8 - 80*5 - 110*3 - 140*3 - 170*3 - 190*3 - 205*2

Benchpress with chains (85kg) 60(145)*3 - 95(180)*3 - 115(200)*3

2 Board bench 180*3 - 200*3 - 220*3


27.04.09
Squat 20*8 - 60*6 - 100*4 - 140*3 - 180*3 - 220*3 - 240*3 - 260*3 - 280*3

Box squat 120*3 - 150*3 - 175*3 - 200*3

Calf and belly.


28.04.09
Benchpress 20*10 - 50*8 - 80*5 - 110*3 - 130*3 - 150*2 - 170*1 - 190*1 - 205*1 - 220*1

3 board bench 230*1 - 250*1

Incline bench 100*2 - 130*2 - 150*1 - 170*1 * 120*2

Bicep hammer 15*12 - 17*10 - 21*8 - 25*8 - 28*6

Tricep wire machine both hands 20*12 - 35*12 - 45*10 - 55*10


01.05.09
Squats 20kg 2*8 - 60 kg 2*5 - 100kg 2*5

Deadlift 120*3 - 170*1 - 220*1 - 260*1 - 290*1

Down pulls in wire machine 40*8 - 60*8 - 80*8 - 95*8 - 105*8


03.05.09
Benchpress 20*10 - 50*8 - 80*5 - 110*3 - 130*3 - 150kg 8*3

2 board bench 150*12 - 170*3 - 180*3 - 190*3 - 200*3

Chest in machine 40*8 - 60kg 3*8

Tricep in wire machine both hands 30*8 - 35*8 - 35*8 - 45*8 - 50*8


04.05.09
Dumbell press 20kg 4*15

Wide box squat 20*8 - 60*5 - 110*3 - 140*3 - 170*2 - 200*1 - 225*1 - 245*1 - 255*1 - 260*1

Hippi with body weight 4*10

Hamsting Curls 50*10 - 60*10 - 65*8 - 70*8

ABS


05.05.09
Incline dumbell press 20kg 4*15

Floorpress 70*8 - 100*5 - 130*3 - 150*1 - 170*1 - 175*1

Tricep wire machine both hands 25*10 - 35*10 - 45*8 - 50*8 - 55*5

Tricep wire machine with a rope 15*12 - 20*12 - 25*10 - 30*10

Downpulls in a wire machine 70*12 - 75*12 - 80*10 - 85*10

Dumbell rows 20*12 - 20*12 - 25*10 - 32*8

Bicep hammer 12*12 - 15*12 - 17*10 - 20*8

Bicep with bar 20*12 - 25*12


08.05.09
Wide deep box squats 20*8 - 50*6 - 80*4 - 110*2 - 130kg 12*2

Good mornings widestand 60*20 - 75*15 - 90*20

Hamstring curls 50*12 - 55*10 - 45*10 - 55*8

Revers hippi, body weight 3*5

Abs.


09.05.09
Semi close grip benchpress 20*10 - 50*6 - 80*4 - 105kg 12*3

Dumbell tricep to chest 12*10 - 15*10 - 17*10 - 20*10

Tricep in wire machine both hands 25*12 - 35*10 - 45*10 - 50*8

Rows with bar 60*10 - 80*10

Down pulls with narow side grip 50*12 - 60*12 - 70*10 - 85*8

Bicep with a bar 20*12 - 30*12 - 35*10 - 40*8


11.05.09
Wide squats 1/2 suit above parell 120*3 - 160*2 - 200*2 - 235*1 - 270*1 - 300*1 - 320*1

Reverse hippi with body weight 3*8

Hamstring curls 50*10 - 55*10 - 60*10 - 65*10

Stiff legs 60*20 - 90*10 * 110*10

Abs


12.05.09
Benchpress 20*10 - 50*8 - 80*5 - 110*3

2 board bench 140*3 - 170*2 - 200*2 - 215*1 - 230*1 -240*1 - 250*1

3 board bench 260*1 - 270*1

Trisep dumbell to chest 15*8 - 19*8 - 21*8 - 25*8

Bicep machine 30*12 - 40*10 - 50*8


15.05.09
Wide box squat 1/2 suit 20*8 - 50*5 - 80*4 - 120*3 - 160*2 - 180*2 - 200*2 - 220kg 5*2

Good mornings close stand 70*10 - 85*8 - 100*6

Hamstring Curls 50*10 - 60*10 * 65-10


16.05.09

Close grip bench 20*12 - 60*10 - 100kg 10*3

Tricep dumbell to chest 15*10 - 20*10 - 20*10 - 25*10

Tricep dumbell overhead 10*10 - 12*10 - 15*10 - 17*10

Bicep hammer 12*12 - 15*12 - 17*10


20.05.09
Wide box squat 20*8 - 60*5 - 100*3 - 140*2 - 170*2 - 210*1

Single ply wide box squat 250*1 - 285*1 - 310*1 - 330*1 - 340*1


21.05.09
Benchpress 20*8 - 50*5 - 80*3 - 110*3 - 140*2 - 170*1 - 200*1

2ply bench 230*1 3 board - 255*1 2 board - 275*1 1 board - 290*1 - 310*1

Tricep dumbell on chest 15*8 - 17*8 - 20*8 - 25*8

Tricep in a wire machine both hands 30*10 - 40*8 - 50*8


26.05.09
Benchpress 20*8 - 50*8 - 80*8 - 120*3 - 150*2 - 170*1 - 190*1 - 210*1

2ply bench 240*1 3 board - 260*1 2 board - 280*1 1 board - 300*1 -317,5*1


27.05.09
Wide squats 20*8 - 50*5 - 80*3 - 110*2 - 140*2 - 170*1 - 200*1

1ply bench 235*2 - 270*1 - 305*1 - 345*1 - 365*1




WPC Europeans in Finland.

Squat -360 -370 +370

Bench press +310 -322,5 -322,5

Deadlift -310 -310 -310


Had a terrible meet, bombed in deadlifts, but that will not happen again.
_________________
Very best power wishes, Sigfus.

[Ano Turtiainen]

Hi Sigfus,

Welcome to forum! It is interesting to see your training.
_________________
http://gometal.blogspot.com
http://www.youtube.com/user/GoMETALcom
http://www.facebook.com/AnoTurtiainen

[SigfusFossdal]

Thank you man, I am looing forward to comeing to Finland, it will be great.
_________________
Very best power wishes, Sigfus.

[SigfusFossdal]

After the WPC Europeans there came a couple of weeks of just light none planed training. I will start again here below with my training for the WPF worlds in Las Vegas wich is in November. Training has been going well after the trip to Finland. I learned a few tips from Ano that I am putting to use and am likeing.

Evern though I did have a bad meet in Finland I had a great time and meet a lot of new people. Ano and Minna have been very good to us and our trip to Juva to see Metal Gym is a trip to remember.

We will definetly be in Finland again to compete.
_________________
Very best power wishes, Sigfus.

[SigfusFossdal]

Monday 29.06.09

Benchpress 20*10 - 50*6 - 80*6 - 110*5 - 140*3 - 170*2 - 195*1 - 205*1 - 215*1

10 cm lockout 220*3 - 240*2 - 250*1 - 260*1

Tricep dumbell to chest 15*12 - 20kg 2*12 - 25*12

Tricep wire machine rope 20kg 2*12 - 25kg 2*12

Down pulls in wire machine 10*12 - 12*12 - 14*12 - 12*17

Shoulders dumbell straigh forward 5kg 2*12 - 10kg 2*12


Tuesday 30.06.09
Squat-deadlift 20+20=40*3 - 60+70=130*3 - 60+100=160*3 - 70+120=190*2 - 100+120=220*1 - 100+150=250*1 - 100+170=270*1 - 100+185=285*1 - 100+200=300*1

Good mornings 20*12 - 40*12 - 60*12 - 75*12

Hamstring curls 40*12 - 45*12 - 50*12 - 55*12

Abs


Thursday 02.07.09
Floorpress with chains 20kg+55kg chains=75*8 - 40+55=95*6 - 60+55=115*5 - 80+55=135kg 12*3

Niðurtog norow side grip 60*12 - 65*12 - 70*12 - 75*12

Tricep wire machine both hands 40*12 - 50*12 - 60*12 - 70*12

Tricep wire machine one hand 20*12 - 25*12 - 30*12 - 35*12

Tricep dips machine 60*12

Bicep hammer 10*12 - 13*12 - 15*12 - 19*12

Bicep machine 25*12 - 30*10


Saturday 04.07.09
Box squats 20*8 - 50*5 - 80*5 - 110*3 - 140kg 12*2

Deadlifts 110*2 - 155*2 - 200kg 5*1

Revers hippi body weight 2*8 - +5kg 2*8 - +10kg*8

Hamstring machine 40*12 - 50*12 - 60*12 - 45*12

Abs


Monday 06.07.09
Floorpress 20*8 - 50*8 - 80*5 - 110*3 - 130*2 - 145*1 - 160*1 - 170*1 - 180*1 - 190*1

Shoulder push press 70*3 - 100*2 - 120*1 - 130*1 - 140*1

Tricep dumbell to chest 18*12 - 21*12 - 21*12 - 28*12

Chest machine 40*12 - 50*12 - 60*12 - 70*12 - 80*12

Tricep wire machine both hands 50*12 - 60*12 - 70*12 - 80*12

Bicep hammer 13*12 - 15*12 - 17*12 -19*12

Tricepa wire machine with rope 30*12 - 35*12 - 40*12 - 50*12


Tuesday 07.07.09
Wide box squats 20*8 - 50*5 - 80*3 - 110*2 - 140*2 - 170*1 - 200*1 - 230*1 - 245*1 - 255*1 - 265*1

Semi high deadlifts 120*3 - 170*2 - 210*1 - 240*1 - 260*1 - 280*1 - 300*1 - 320*1

Abs and back.


Friday 10.07.09
Carpet press 20*8 - 50*5 - 80*3 - 110kg 12*3

Dumbell laying down over head tricep 10*12 - 12*12 - 15*12 - 17*12

Downpulls in wire machine 50*12 - 60*12 - 70*12 - 85*12

Tricep in wire machine both hands 30*12 - 40*12 - 50*12 - 50*12

Bísep hammer 12*12 - 15*12 - 17*12 - 20*12

Tricep in wire machine one hand 15kg 4*12


Saturday 11.07.09
Hatfield high box squats 20*8 - 50*5 - 80*5 - 110*3 - 140*2 - 155kg 12*2

Good mornings 20*12 - 50*12 - 80*12 - 90*8


Monday 13.07.09
2 board Benchpress 20*8 - 50*5 - 80*3 - 110*3 - 170*2 - 200*1 - 220*1 - 230*1 - 240*1 - 250*1 - 260*1 (All time pb)

Incline bench 90*3 - 120*2 - 140*1 - 160*1

Tricep dumbell on chest 15*12 - 17*12 - 20*12 - 25*12

Tricep wire machine both hands 40*12 - 45*12 - 50*12 - 55*12


Tuesday 14.07.09
Norrow high box squats 20*8 - 50*5 - 80*3 - 110*3 - 140*2 - 170*1 - 200*1 - 225*1 - 240*1 - 255*1 - 270*1 - 280*1

Stifflegs 50*12 - 70*12 - 90*12 - 110*12

Abs


Tuesday 16.07.09
Half close grip bench with 55 kg chains 20*10 - 20+55=75*8 - 50+55=105*5 - 80+55=135*3 - 100+55=155kg 12*3

Tricep dumbell to chest 15*12 - 17*12 - 20*12 - 25*12

Trísep wire machine one hand 15kg 2*12 - 20kg 2*12

Tricep wire machine with rope 20*12 - 25*12 - 30*12 - 35*12

Shulders dumbell forward lift 5kg 2*12 - 8*12 - 10*12


Friday 17.07.09
Half upper dead (below knees) 70*5 - 110*5 - 155kg 12*1

Power clean 70*3 - 90*2 - 110*1 - 125*1 > 115*1

Hamstring machine 40*12 - 50*12 - 60kg 2*12


Monday 20.07.09
Raw benchpress 20kg 2*10 - 50kg 2*8 - 80kg 2*5 - 110*3 - 140*3 - 170*2 - 190*1 - 210*1 - 220*1 - 225-1

1 ply bench 240kg 3 board*1 - 260kg 2 board*1 - 275kg 1 board*1

Tricep wire machine both hands 15*15 - 25*12 - 35*12 - 45*12

Tricep dumbel to chest 15*12 - 17*12 - 20*12 - 25*12

Tricep wire machine one hand 20*15 - 30*12 - 35*15 - 40*12

Tricep wire machine with rope 10*12 - 15*12 - 20*12 - 25*12

Shoulders dumbel forward lift 5*12 - 8*12 - 10*12 - 12*12

Shoulders wire machine, bar to chin 25*12 - 35*12 - 40*12 - 45*12


Tuesday 21.07.09
Squats 20*10 - 60*5 - 100*3 - 140*2 - 180*1 - 220*1

1 ply squats 260*1 - 295*1 - 325*1 - 350*1 - 370*1 (a litle high, but I know what I need to fix, and it feelt good)

Stiff 50*12 - 80*12 - 100*12 - 115

Hamstring machine 40*12 - 45*12 - 50*12 - 55*12

Abs and litle lower back work.


Thursday 23.07.09
Wide bench to neck 20*8 - 50*6 - 80*4 - 100kg 12*3

Bicep hammer 17*12 - 19*12 - 21*12 - 22*12

Tricep wire machine both hands 50*12 - 60*12 - 70*12 - 80*12

Shoulder press machine 60*12 - 65*12 - 70*12 - 75*12

Bicep machine 25*12 - 30*12 - 35*12 - 40*12

Tricep wire machine with rope 30*12 - 40*12 - 45*12 - 50*12

Chest machine 50*12 - 65*12 - 75*12 - 80*12


Friday 24.07.09
Box squats 20*8 - 50*5 - 80*3 - 110*2 - 140kg 12*2

Good mornings 40*12 - 60*12 - 80*12 - 100*12

Abs

Tuesday 28.07.09
Floorpress 20*8 - 50*5 - 80*3 - 100*3 - 130*2 - 160*1 - 180*1 - 192,5*1 - 200*1

Tricep wiremachine both hands 30*12 - 40*12 - 50*12 - 35*12

Tricep wiremachine one hand 10*12 - 15*12 - 20*12 - 20*12

Down pulls 60*12 - 70*12 - 85*12 - 85*12

Bicep hammer 12*12 - 12*12 - 15*12 - 17*12


Wednesday 29.07.09
Box squat 20*8 - 50*5 - 80*4 - 110*3 - 140*1 * 170*1 - 200*1 - 230*1 - 250*1 - 270*1

Stiff legs 70*12 - 90*12 - 105*12 - 120*12

Hamstring curls with one leg 20kg 4*12


On the 30.07.09 I had a litle surgery that was supposed to take one week to recover fully of, but it went a litle bad and I got some infection and was about 3 weeks to recover. My fyrst full good week after that was 24.08.09. As well I went back on my old program to gain better technique, that I feelt my new program was bit taking away from me. I started the new program on the 24.08.09. I have tough still some new suff in it, and I am going for big numbers at the WPF worlds in Vegas.


Friday 07.08.09
Close grip bench 20*10 - 50*8 - 80*5 - 100kg 12*3

Tricep dumbell to chest 12*15 - 15*12 - 17*12 - 20*12 - 25*12

Tricep wiremachine one arm 10*12 - 12*12 - 15*12 - 17*12 - 20*12

Bicep hammer 10*12 - 12*12 - 15*12 - 17*12 - 20*12

Bicep machine 25*12 - 35*12 - 40*12 - 45*12


Saturday 08.08.09

Front squat 20*5 - 50*5 - 80*3 - 100kg 12*3

Hamstring machine 20*12 - 20*12 - 25*12 - 30*12


Monday 10.08.09
Incline benchpress 20*10 - 50*8 - 80*5 - 100*3 - 120*2 - 140*1 - 155*1 - 162,5*1

Lock out 200*2 - 230*1 - 250*1 - 265*1 - 280*1

Downpulls 55*12 - 65*12 - 75*12 - 85*12

Tricep wiremachine both hands 30*12 - 35*12 - 40*12 - 45*12

Tricep wiremachine one hand 10*12 - 15*12 - 20*12 - 25*12


Tuesday 11.08.09
Deadlift 70*5 - 120kg 2*3 - 170*2 - 210*1 - 240*1 - 270*1 - 290*1

Upper deadlift 270*1 - 300*1 - 330*1 - 345*1

Stifflegs 70*8 - 100*8 - 120*8 - 140*6 - 160*5 - 180*5

Revers hippi body weight 3*12

Good mornings 40*12 - 55*12 - 70*12 - 85*12


Thursday 13.08.09
Bench 20*10 - 50*8 - 80*5 - 110*3 - 130kg 12*3

Tricep dumbel to chest 18*12 - 20*12 - 25*12 - 28*12

Shoulders with bar forward lift 13*12 - 21*12 - 22,5*12 - 25*12

Tricep wiremachine one hand 20*12 - 25*12 - 30*12 - 35*12

Bicep machine 25*12 - 30*12 - 35*12 - 40*12


Monday 17.08.09
Bench 20*8 - 50*5 - 80*5 - 110*4 - 140*3 - 170*2 - 200*1

3 board bench 230*1 - 250*1 - 265*1

Shoulder press with bar 50*8 - 60*8 - 70*8 - 75*8

Tricep wiremachine both hands 20*12 - 30*12 - 40*12 - 50*12

Bicep hammer 12*12 - 15*12 - 17*12 - 20*12

Tricep wiremachine one hand 15kg 2*12 - 20*12


Tuesday 18.08.09
Squats 20*8 - 50*5 - 85*5 - 120*3 - 150*3 - 180*2 - 210*2 - 240*2 - 270*1 > 170*3 - 180*3 - 190*3

Box squats 120*5 - 140*3 160*3 - 180*3

Good mornings 40*8 - 60*8 - 80*8 - 100*8 - 110*8

Hamstring machine one leg 20*12 - 25*12 - 30*12


Saturday 22.08.09 (Bennis and Gemmas Super Gym)
Squats 20*5 - 60*5 - 100*5 - 140*3 - 180*3

Deadlift 120*3 - 160*3 - 200*3 - 220*3 - 240*3

Box deads 160*5 - 180*5 - 200*5

Stifflegs 120*5 - 150*5 - 180*5


Monday 24.08.09
Bench 20*8 - 50*5 - 80*5 - 120*3 - 150*3 - 180*3 - 190*3 - 200*3

2 board 220*3 - 235*3

Scull crusher 25*10 - 40*10 - 50*10 - 60*10

Shoulderpressmachine 50*10 - 60*10 - 70*10 - 80*10

Tricep wiremachine both hands 25*12 - 40*12 - 55*12 - 70*12

Tricep dips machine 45*12 - 55*12 - 70*12 - 80*12

Bicep machine 30*12 - 40*12 - 45*12 - 50*12


Tuesday 25.08.09
Squats 20*8 - 60*5 - 100* 5 - 140*3 - 180*3 - 220*3 - 250*2 - 270*2 - 290*2

Box squats 140*3 - 160*3 - 180*3 - 200*3

Legpress 190*10 - 240*10 - 290*10 - 340*10 - 390*10

Hamcurls with one leg 20*12 - 20*12 - 25*12


Thursday 27.08.09
Bench 20*8 - 60*8 - 100*5 - 120*3 - 140*3 - 160*3 - 180*2 - 185*2 - 190*2

Incline bench 70*5 - 100*5 - 120*5 - 140*5 - 160*5

Tricep dumbell to chest 18*12 - 21*12 - 25*12 - 28*12

Tricep wiremachine with rope 25*12 - 35*12 - 45*12 - 50*12

Bicep in cable cross 20*15 - 30*12 - 40*12 - 50*12

Bicep machine 30*12 - 40*10 - 50*8 - 60*6

Chest machine 50*12 - 65*12 - 75*12 - 85*12


Friday 28.08.09
Wide squats 20*8 - 60*5 - 100*5+

Deadlifts 120*3 - 160*3 - 200*2 - 240*2 - 270*2 - 290*2

Box deads 160*5 - 180*5 - 200*5


Monday 31.08.09
Bench 20*10 - 50*10 - 80*8 - 120*5 - 150*3 - 170*2 - 190*2 - 210*2 - 217,5*2

3 board 230*3 - 245*3 - 260*3 - 275*3

Tricep dumbell scull crusher 10*12 - 12*12 - 15*12 - 17*12 - 20*12

Tricep wiremachine one arm 15*12 - 20kg 3*12

Shoulders dumbel forward lift 5*12 - 8*12 - 10*12 - 12*12


Thursday 03.09.09
Benchpress, semi close grip 20*10 - 50*8 - 80*5 - 100*3 - 120*3 - 140*3 - 150*3 - 160*3 - 170*3

Tricep in wire machine one arm 20*12 - 25*12 - 30*12 - 35*12

Tricep dips machine 50*12 - 60*12 - 70*12 - 80*12

Bísep hammer 15*12 - 19*12 - 21*12 - 25*12

Bísep in wiremachine one arm 20*12 - 25*12 - 30*12 - 35*12


Monday 07.09.09
Squats 20*8 - 50*5 - 80*5 - 120*3 - 160*2 - 200*2 - 235*2 - 270*2 - 300*2

Deads 120*3 - 170*2 - 210*2 - 250*2 - 280*2 - 310*2

Semi high deads 325*2 - 340*2


Tuesday 08.09.09
Benchpress 20*10 - 50*8 - 80*8 - 110*5 - 140*3 - 170*2 - 200*2 - 212,5*2 - 225*2

2 Board 235*2 - 245*2 - 255*2 - 265*2

Tricep in wire machine both arms 50*12 - 60*12 - 70*12 - 80*12

Down pulls in wire machine 70*12 - 80*12 - 90*12 - 100*12


Thursday 10.09.09
Wide Box Squats 20*5 - 50*5 - 80*5 - 120*3 - 150*3 - 180*3 - 205*3 - 225kg 2*3

Good mornings 20*12 - 40*12 - 60*12 - 80*12

Hamstring curls one leg 20*12 - 25*12 - 25*12 - 30*12


Friday 11.09.09
Wide Bench 20*8 - 40*5 - 60*5 - 80*3 - 100kg 8*2

Shoulders forward lift 2,5*12 - 4,2*12 - 5*12 - 8*12

Bicep curls 10*12 - 12*12 - 15*12 - 17*12


Friday 18.09.09 VIKING GYM
Squats 20*10 - 40*8 - 60*5 - 80*5 - 100*3 - 120*3 - 140*3 - 160*3

Benchpress 20*10 - 40*8 - 60*8 - 60*5 - 80*5 - 100*3 - 120*3 - 140*3 - 160kg 2*3

Legpress 200*8 - 250*8 - 300*8 - 350*8

Down pulls in wire machine 55*12 - 67,5*12 - 81*12 - 90*12

Bicep hammer 10*12 - 15*12 - 17,5*12 - 20*12

Trísep dumbell to chest 15kg 2*12 - 25kg 2*12


Monday 21.09.09
Bench 20*10 - 50*8 - 80*5 - 110*5 - 140*3 - 170*2 - 190*2 - 205*2 - 207,5*2 - 210*2

Lock out 240*2 - 270*2 - 290*2 - 300*2

Tricep wire machine both arms 32*12 - 36*12 - 40*12 - 45*12

Tricep wire machine one arm 18*12 - 22*12 - 27*12

Shoulders forward lift with a bar 12*12 - 13,5*12 - 18*12

Shoulders side lift 5*12 - 7,5*12 - 10*12 - 12,5*12


Tuesday 22.09.09
Squats 20*8 - 50*5 - 80*5 - 120*3 - 160*3 - 200*2 - 240*2 - 260*2 - 280*2

Legpress 250*5 - 320*5 - 380*5 - 420*5

Leg curls 18*12 - 23*12 - 27*12 - 32*12


Thursday 24.09.09
Bench 20*10 - 50*8 - 70*5 - 100*3 - 120*2 - 140*2 - 160*2 - 180kg 2*2

Close grip bench 100*5 - 120*5 - 140*5 - 160*5

Bicep with a bar 18*12 - 23*12 - 27*12 - 32*12

Tricep in wire machine both arms 36*12 - 41*12 - 45*12 - 50*12

Tricep in wire machine one arm 14*12 - 18*12 - 23*12 - 27*12

Bicep dumbell 12,5*12 - 15*12 - 17,5 *12 - 20*12


Friday 25.09.09
Front squats 20*6 - 40*5 - 60*5 - 100*3 - 140*3

Deads 80*3 - 120*3 - 160*3 - 200*3 - 240*2 - 270*2 - 280*2

Good mornings 50*8 - 75*8 - 100*8

Abs


Monday 28.09.09
Bench 20*10 - 50*8 - 80*5 - 110*3 - 140*2 - 170*2 - 190*1 - 210*1 - 222,5*1 - 230*1

Close grip bench 120*3 - 140*3 - 160*3 - 180*3

Tricep in wiremachine with both arms 27*12 - 36*12 - 45*12 - 54*12

Down pulls in wire machine 54*12 - 61*12 - 68*12 - 75*12 - 82*12 - 90*12

Tricep dumbell to chest 15*12 - 17,5*12 - 22,5*12


Tuesday 29.09.09
Squats 20*8 - 50*5 - 80*5 - 120*5 - 160*2 - 200*2 - 240*2 - 270*1 - 290*1 - 310*1

Legpress 300*5 - 350*5 - 400*5 - 450*5

Leg curls 60*12 - 67,5*12 - 74*12 - 60*12


Thursday 01.10.09
Bench 20*10 - 50*5 - 80*5 - 120*3 - 150*3 - 180*3

2 board 220*3 - 240*2 - 255*1

3 board 270*1

Close grip bench 140*3 - 160*2 - 180*1 - 200*1 - 210*1

Bench 120kg 5*5

Tricep wiremachine one arm 13*12 - 18kg 2*12

Tricep dumbell to chest 15*12 - 20*12 - 27,5*12

Bicep hammer 10*12 - 15*12 - 20*12


Friday 02.10.09
Deads 70*5 - 120*3 - 170*3 - 220*2 - 260*2 - 300*1 - 320*1 > 200kg 3*2

Upper deads 300*2 - 340*1 - 370*1 - 400*1 - 420*1

Stiff 120*5 - 140*5 - 160*5


Tuesday 06.10.09
Bench 20*15 - 60*10 - 100*5 - 140*3 - 170*2 - 200*1

1 ply bench 230/3*1 - 250
/2*1 - 270/1*1 - 295*1

Close grip bench 120kg 5*5

Shoulders forward lift 7,5*10 - 10*10 - 15*10


Monday 12.10.09
Squats with briefs 20*5 - 50*5 - 80*3 - 120*3 - 160*3 - 200*2

Squats with briefs+suit 250*2 - 270*2 - 310*1 - 340*1 - 370*1 - 390*1 (not deep enough)

Leg press 340*5 - 380*5 - 420*5 - 460*5 - 500*5

Leg Curls 54*8 - 67,5*8 - 81*8 - 90*4(some thing got torn in my hamstring)


Semi Close grip bench 20*10 - 50*10 - 80*5 - 110*5 - 140*3 - 170*2 - 190*2 - 210*2

Bench 220kg 2*2

Floor press 70*5 - 120*3 - 150*3 - 170*2 - 185*2

Tricep in wire machine both arms 27*12 - 32*12 - 36*12 - 41*12



Saturday 17.10.09
Down pulls behind neck 31*12 - 36*12 - 40*12 - 45*12 - 50*12 - 54*12 - 61*12

Bicep with bar 9*12 - 13,5*12 - 18*12 - 22,5*12 - 27*12

Bísep hammer 10*12 - 12,5*12 - 15*12 - 17,5*12


Monday 19.10.09
Bench 40*10 - 60*8 - 100*6 - 130*3 - 160*2 - 190*1 - 210*1 - 225*1 - 235*1

1 ply bench 250/3*1 - 270/2*1 - 290/1*1 - 305*1 - 320*1

3 board 1 ply bench 330*1 - 340*1

Close grip bench 120*3 - 140*3 - 160*3 - 180*3 - 200*3 - 220*1



Thursday 22.10.09
Bench 20*10 - 50*8 - 75*5 - 100*3 - 120*2 - 140*2 - 160*2 - 170*2 > 140kg 3*2

Tricep in wire machine both arms 45*8 - 45*8 - 50*8 - 50*8

Tricep in wire machine one arm 18kg 2*8 - 23kg 2*8

Squats 20*6 - 40*6 - 60*5 - 80*5 - 100*4 - 120*3 - 140*3 - 160*2 - 180*2 - 200*2 - 220*1 - 240*1(got a litle tvitch again in my hamstring and quit)



Tuesday 27.10.09
Bench 20*10 - 50*8 - 80*8 - 110*3 - 140*2 - 170*2 - 200*1 - 220*1

1 ply bench 250/3*1 - 270/2*1 - 290/*1 - 312,5*1 - 332,5*1

3 board 1 ply bench 342,5*1 - 352,5*1



Thursday 29.10.09
Squat 20*10 - 40*8 - 60*5 - 80*5 - 100*5

Deads 70*5 - 100*3 - 130*3 - 160*2 - 180*2 - 200*2



Tuesday 03.11.09
Bench 20*12 - 60*8 - 100*5 - 135*3 - 170*2 - 200*1 - 220*1 - 230*1 - 240*1

1 ply bench 270/3*1 - 290/2*1 - 310/1*1 - 325*1 - 340*1



Saturday 07.11.09
Squats 20*8 - 40*8 - 60*5 - 90*5 - 120*3 - 150*3 - 180*2 - 210*2

1 ply squat 240*2 - 270*1 - 300*1 - 330*1 (none deep enough, and then droped 360 of my back for some reasion)
_________________
Very best power wishes, Sigfus.

[SigfusFossdal]

Squats

400 - 420 - 435 All good lifts, 435 the heaviest of all times in iceland and tore my hamstring.

Bench

332,5 - 345 - 350nolift

Deadlift

310 - 330nolift - 330nolift (torn hamstring messed up my deads.

Second in SHW


Bench only competition

327,5 - 342,5nolift - 342,5

Won best lifter and SHW
_________________
Very best power wishes, Sigfus.

[SigfusFossdal]

Next few weeks will be only some light cardio work, and some extreamly light lifting. Need to spend some time on recovery, but next goal, for WPF worlds in Bath England, is the heaviest single ply total of all times 1200 kg, with 460 370 370 lifts.
_________________
Very best power wishes, Sigfus.