GOMETAL.COM

Emil johansson · Posted: Wed May 13, 2009 12:19 am Post subject: Emil Johansson's training log

Saturday:
deadlift
1x3 220kg reg. stand
2x3 250kg
lats 3x6
rodd 3x6

Monday:
benchpress
2x3 180kg benchshirt
1x3 205kg exentric
1x3 225kg exentric
2x6 120kg

Training have been good. The body feels good. I'm gonna write down after every trainig so I can update my diary more exact.

Emil Johansson

Ano Turtiainen · Posted: Wed May 13, 2009 8:07 am Post subject:

Welcome Emil!
_________________
http://gometal.blogspot.com
http://www.youtube.com/user/GoMETALcom
http://www.facebook.com/AnoTurtiainen

Emil johansson · Posted: Thu May 14, 2009 12:48 pm Post subject:

Wednesday

Squat
2x2 170kg
2x1 200kg
2x2 280kg full gear
1x2 290kg
2x5 150kg olympic squat

Damir_T · Posted: Thu May 14, 2009 3:24 pm Post subject:

Welcome!

Nice to have you here!!!
_________________
IPF sub-j World champion 2007
http://www.damirtrokic.com

Emil johansson · Posted: Fri May 22, 2009 1:10 pm Post subject:

monday
bench
1x2 160kg
1x1 180kg (PR)
3x3 210kg boardpress 6cm (benchshirt)
closegrip hangbar 2x3 160kg

Wednesday
squat
2x3 170kg
1x1 200kg
1x1 220kg
1x3 245kg (fullgear)
1x1 280kg
1x1 305kg
1x1 315kg
3x3 160kg olympicsquat

Emil johansson · Posted: Thu Oct 22, 2009 10:26 pm Post subject:

Friday

Bench
2*6 60 kg
2*5 100 kg
2*3 130 kg
1*1 150 kg
1*1 170 kg
1*0 187,5 kg

Benchshirt
1*2 200 kg 9,5 cm
1*2 220 kg 6,5 cm
1*1 220 kg 6,5 cm

Deadlift (regular)
2*5 150 kg
1*5 180 kg
1*2 220 kg
1*1 260 kg
1*0 280 kg

Monday

Bench
2*5 100 kg
Hangbar
3*3 185 kg
2*6 175 kg

squat
2*5 100 kg

Tuesday
squat

2*3 110 kg
1*3 130 kg
1*2 170 kg
1*2 190 kg
suit
1*3 250 kg
1*2 280 kg
1*1 300 kg

friday
sumo deadlift

2*5 150 kg
2*3 200 kg
2*3 230 kg

bench
2*5 100kg
1*3 130kg
1*3 140kg
2*3 150kg

monday
bench
3x3 130kg
2*2 135kg green rubberband

Tuesday
squat
2*3 120kg
2*3 150kg
1*2 165kg
1*1 190kg
suit
1*3 230kg
1*2 260kg
1x1 290kg
1x1 310kg

friday
sumo deadlift
2x3 170kg
1x1 200kg
suit
1x1 240kg
2x1 280kg

monday
squat
2x3 110kg
2x3 140kg
2x3 170kg
1x3 180kg
2x3 190kg

Tuesday
bench
1x6 120kg
1x6 130kg
1x6 140kg
hangbar
3x3 200kg
2x6 180kg

thursday
squat
2x3 100kg
2x3 150kg
2x3 170kg
hangbar deadlift
2x3 210kg
2x3 260kg
3x3 240kg

friday
bench
2x5 100kg
2x3 130kg
1x2 150kg
1x1 160kg
shirt
1x2 200kg 9,5cm
1x2 220kg 6,5cm
1x1 220kg 4,5cm
1x0 220kg

monday
1x6 110kg
1x6 120kg
1x6 130kg
hangbar
2x2 180kg
2x5 170kg
squat
2x5 90kg
1x2 140kg
2x3 160kg
1x3 180kg
2x3 190kg

wednesday
squat
2*3 100 kg
1*3 140 kg
1*2 160 kg
1*2 180 kg
1*2 210 kg wraps
2*2 260 kg suit
1*3 160 kg
1*3 170 kg
1*3 180 kg
Deadlift
2*5 160 kg

Friday
Bench
1*10 100 kg
1*5 120 kg
1*3 140 kg
2*2 160 kg
deadlift regular
1*5 150 kg
3*3 200 kg

Monday
Bench
2*5 100 kg
1*4 120 kg
1*3 140 kg
shirt
1*2 180 kg 6,5 cm 4,5 cm
1*1 190 kg
2*10 120 kg
squat
2*5 100 kg
3*3 130 kg

wednsday
squat
3*3 110 kg
3*3 130 kg
1*2 160 kg
deadlift
5*5 150 kg

Friday
deadlift
2*3 150 kg
2*2 200 kg
1*1 230 kg
1*1 250 kg
1*1 270 kg
1*1 300 kg (First time ) Smile

Regular 2*5 200 kg

Saturday Bench competition
200 kg
2*0 213,5 kg (Swe record)

Monday
Bench
1*10 90 kg
2*8 110 kg
2*3 140 kg
1*3 150 kg
Hangbar
2*5 170 kg
squat
3*3 120 kg

Wednsday
squat
2*5 100 kg
2*3 150 kg
1*1 180 kg
suit
1*3 230 kg
1*3 260 kg
1*3 280 kg