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[Jani Rainela]

My name is Jani Rainela. I am 19 years old and a student in Mäkelänrinne sports high school in Helsinki. I am 187cm tall and bodyweight now beetween 150 to 156kg
I have been competiting in powerlifting since 2003 and I have some results also. Here we are:

2003: National Championships (juniors 14-17y.) pronze in PL.

2004: National Championships (juniors 14-17y.) gold in BP and PL
Sub-junior World Championships gold in South-Africa
Sub-junior World record in squat and deadlift total 710kg

2005: National Championships (juniors 14-17y.) gold in BP
Sub-junior World Championships silver in USA
Sub-junior World record in benchpress 222,5kg
National record in total under 17y. 807.5kg

2006: National Championships (juniors 18-20y.) gold in PL
Sub-junior World Championships gold in Bulgaria


2007: National Championships (juniors 18-20y.) gold in PL and BP
National record in benchpress under 20y. 265kg

At this moment I still have all the world records in SHW category (14-18y.).
Sq. 335kg, bp. 232.5kg, dl. 280.5kg and total 842,5kg
I have made 13 world records and 23 Finnish national records in juniors.
Also I'm proud having 9 gold an 2 silver medals from the Worlds.
My activities includes wrestling, atheletics (discus and shot put, some javelin and hammer throw). Cycling and summertime "open sea" swimming are excellent for recovering mind and body. If any spare time, snooker is my thing.

My aim is to make my way to Junior World Championships held in South-Africa at september 2008.

On Sunday 13th of January I gave a try to sime big lifts, since I haven't been able to make heavy squats and deadlifts for a very long time.Results were pretty good and gave me the courage to start heavy lifting again...!

Squat with belt
2*185kg, 1*215kg
Metal Black wraps: 1*245kg, 1*260kg

Deadlift with belt
1*205kg
Metal Deadlifter: 1*235kg, 1*255kg, 1*275kg, 5*235kg
Sit ups weights on the cheast, no support for the legs
2*15*150kg
Example video: http://www.youtube.com/watch?v=JUbAOnNR2xo
_________________
KEVIÄSTI, muuten EI MIHINKÄÄN!

[Jani Rainela]

16.1.
Light Bench, feet on air
3*20*20kg, 2*5*40kg, 5*60kg, 5*85kg, 5*95kg, 5*105kg, 5*115kg, 5*125kg, 5*95kg, 5*105kg, 5*115kg, 5*125kg, 5*135kg
Snatch
10*1-3
Discus throw
10 to 15 throws
Abs with medicine ball
3*20
_________________
KEVIÄSTI, muuten EI MIHINKÄÄN!

[Mangeonerud]

Good luck jani!

[Jani Rainela]

[Jani Rainela]

19.1.la
Speed bench with very narrow grip
10*3*55kg (10sek pause), 3*70kg, 3*90kg, 3*110kg, 3*130kg, 2*3*150kg, 2*3*140kg, 2*3*130kg
Incline bench
8*60kg, 5*70kg, 5*80kg
Tate press
3*20
Side and front deltoids superset
1*15+15

Light speed bench, tomorrow some heavy squats and deadlifts...!
_________________
KEVIÄSTI, muuten EI MIHINKÄÄN!

[Jani Rainela]

21.1.Monday
Light Squat
3*10*75kg, 5*105kg, 5*135kg, 5*165kg, 2*5*185kg (all raw, warm up for the deadlift)
Deadlift
3*5*70kg, 5*120kg, 5*170kg
Loose Metal Deadlifter + belt:
5*200kg, 3*230kg, 3*250kg, 3*260kg, 3*250kg
Deadlift Platform (Iceland style)
3*10
Snatch
10*2-3
Abs with medicine ball
3*15
_________________
KEVIÄSTI, muuten EI MIHINKÄÄN!

[Jani Rainela]

24.1.thursday
Benchpress
3*10*20kg, 2*5*40kg, 5*60kg, 5*80kg, 5*90kg, 5*100kg, 5*110kg, 5*120kg, 5*90kg, 5*100kg, 5*110kg, 5*120kg, 5*130kg, 5*100kg, 5*110kg, 5*120kg, 5*130kg, 5*140kg (With high speed intensity and time limited)
Snatch
20*1-3
Discus throw
20 to 25 throws
Abs with medicine ball
2*20
+ Stretching
_________________
KEVIÄSTI, muuten EI MIHINKÄÄN!

[Kjon]

Good luck Jani! You must eat like a beast doing all those sports!
And those situps, strong stomache you have, very good!

[Jani Rainela]

[Jani Rainela]

25.1.Fri
Snatch and clean&jerk
something like 20*2 for both
Discus throw
20 throws
Medicine ball throwing to the roof
3*10
shot put ball reverse throw
10 throws with 6kg ball
Stretching
25min
_________________
KEVIÄSTI, muuten EI MIHINKÄÄN!

[Jani Rainela]

26.1.Sat
Powerlifting competition in Hämeenlinna
I had to do 515kg to get in National Champs.
Squat: 175kg
Bench: 115kg
Deadlift: 225kg

First full meet since March 2007. Even thought competition was easy, my motivation and feeling is now very high. Maybe I'm looking for something like 900+ in National Champs
_________________
KEVIÄSTI, muuten EI MIHINKÄÄN!

[Jani Rainela]

28.1.Mon
Squat
3*5*75kg, 2*5*125kg, 3*165kg b, 2*205kg b, 1*235kg b+w,
old Viking Squatter down: 1*265kg
Full gear: 1x300kg
Stop Squat raw
2*3*125kg, 2*3*145kg, 2*3*165kg
Deadlift from knee
2*5*110kg, 5*160kg, 5*210kg b, 3*230kg b, 3*250kg b, 3*270kg b
Stretching
15min

Bodyweight 151.4kg

First squat with suit since November 2006 A "little" too big suit for me, same suit I used in World Championships 2006 at bodyweight 165kg
_________________
KEVIÄSTI, muuten EI MIHINKÄÄN!

[Jani Rainela]

30.1.Wen
Bench
3*10*20kg, 3*5*40kg, 5*60kg, 5*80kg, 5*100kg, 5*120kg, 3*135kg, 1*150kg, 5*130kg, 3*145kg, 1*160kg, 5*140kg, 3*155kg, 1*170kg
Side deltoids
3*10
Hammer biceps
3*15
Stretching
15min
_________________
KEVIÄSTI, muuten EI MIHINKÄÄN!

[Jani Rainela]

2.2.Fri
Speed bench with tight bands
3*10*20kg, 2*5*40kg, 8*3*50kg, 3*70kg, 1*90kg, 1*110kg, 1*120kg, 1*130kg, 1*140kg, 1*150kg
Bench with bumbells
3*20
Side deltoids superser
15+15
_________________
KEVIÄSTI, muuten EI MIHINKÄÄN!

[Jani Rainela]

4.2.Mon
Squat
3*5*70kg, 5*120kg, 1*150kg, 1*180kg b, 1*210kg b, 1*240kg b+w
Full gear (Viking Squatter): 1*270kg, 1*305kg, 1*335kg
Deadlift
Metal Deadlifter from the beginning:
5*70kg, 5*120kg, 3*170kg, 1*220kg, 2*1*250kg, 1*280kg, 1*300kg
Stop squat
3*3*120kg (5sek pause in bottom)
Sit ups
10*50kg, 10*100kg, 3*10*150kg

Bodyweight
153kg
_________________
KEVIÄSTI, muuten EI MIHINKÄÄN!