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Old 03-14-2010, 06:51 AM   #31
Ola Persson
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Join Date: Aug 2008
Location: Stockholm, Sweden
Posts: 193
Default C3 W2 D2

C3 W2 D2
Front Squat
3*75 kg
3*87,5 kg
10*97,5 kg - pleased with this

Assistance
* [Lunges], 3*30, 20 kg OH
* [V-Ups], 3*15
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Old 03-16-2010, 11:34 AM   #32
Ola Persson
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Location: Stockholm, Sweden
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Default C3 W2 D3

C3 W2 D3
Shoulder Press
3*50 kg
3*57,5 kg
9*62,5 kg - do not know what happened here. Aimed for ten or eleven but had to fight for nine. Hopefully just one of those shitty days you have every now and then.

Assistance
* Dips, 5*10
* Plank hold, aggr. 4 min (2 min, 1 min, 1 min - 30 s rest in between)
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Old 03-18-2010, 12:42 PM   #33
Ola Persson
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Default C3 W2 D4

C3 W2 D4
Deadlift
3*90 kg
3*105 kg
18*117,5 kg

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 75 kg
* Kroc rows, 1*34, 24 kg
* Deadlift Twist, 3*16, 33 kg
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Old 03-21-2010, 08:27 AM   #34
Ola Persson
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Posts: 193
Default C3 W3 D1

C3 W3 D1
Bench Press
5*70 kg
3*80 kg
8*90 kg

A recent article in T-Nation reminded me of Wendler suggesting having a narrower grip on the bench press. Usually I grip about an inch outside of the start of the knurled area. I will continue with this until I plateau and then switch to a close-grip bench press.

Assistance
* One Arm DB Bench Press, 5*10, 26 kg
* [PU] aggr. 30 (first set 10)
* [L-Sit] aggr. 1 min
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Old 03-22-2010, 09:17 AM   #35
Ola Persson
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Join Date: Aug 2008
Location: Stockholm, Sweden
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Default C3 W3 D2

C3 W3 D2
Front Squat
5*82,5 kg
3*92,5 kg
8*102,5 kg - Belt came undone on the eighth rep, which caused me to stop. Luckily I have a new, non-velcro, belt arriving this week.

Assistance
* [Lunges], 3*20, 40 kg
* [Good Mornings], 3*20, 40 kg
* Ab Wheel, 5*10 - on the knees obviously.
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Old 03-24-2010, 10:31 AM   #36
Ola Persson
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Default C3 W3 D3

C3 W3 D3
Shoulder Press
5*52,5 kg
3*60 kg
7*67,5 kg

Assistance
* Dips, 5*10
* Ab Wheel, 5*10
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Old 03-26-2010, 02:17 PM   #37
Ola Persson
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Join Date: Aug 2008
Location: Stockholm, Sweden
Posts: 193
Default C3 W3 D4

C3 W3 D4
Deadlift
5*100 kg
3*110 kg
18*122,5 kg

Assistance
* Power Cleans, 2 on the minute for 10 minutes, 75 kg
* Kroc Rows, 1*36, 24 kg
* Plank hold, aggr. 5 min

End of the third cycle (not counting the deload sessions next week). I'm getting stronger and I'm having more fun in the gym than ever before. Iíve found a couple of assistance exercises that complements my lifts at this time and I enjoy the hiatus from all conditioning. Iím also relieved that my back hasnít caused me any significant problems. I feel so comfortable DL:ing right now that I will increase the weights rather quickly the coming cycles in order to get closer to an estimated 90 % of my 1RM. It feels rather silly performing a given number of reps with suboptimal weights on the third set of every DL day.
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Old 04-04-2010, 02:49 AM   #38
Ola Persson
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Location: Stockholm, Sweden
Posts: 193
Default C4 W1 D1

Start of the fourth cycle after the deload week. 2,5 kg increase for the presses and the front squat as usual. After deadlifting lightly for three cycles I feel reassured that my bulging disc can handle the stress and I'll increase the weight with 15 kg (still modest but hopefully a bit challenging the third week).

C4 W1 D1
Bench Press
5*62,5 kg
5*72,5 kg
13*82,5 kg

Assistance
* One Arm DB Bench Press, 5*10, 26 kg
* [PU], aggr. 30 (first set 10)
* [Ab Wheel], 5*10
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Old 04-05-2010, 06:13 AM   #39
Ola Persson
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Join Date: Aug 2008
Location: Stockholm, Sweden
Posts: 193
Default C4 W1 D2

C4 W1 D2
Front Squat
5*72,5 kg
5*82,5 kg
11*95 kg - failed on the 12th rep. Shitty performance, aimed for 12 or 13 reps. Note to self: four days in a row of drinking beer and spirits does not equal progress in the gym.

Assistance
* [Lunges], 5*20, 45 kg
* [Good Morning], 5*12, 45 kg - horrible superset that nearly floored me today
* Ab Wheel, 5*10
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Old 04-07-2010, 02:12 PM   #40
Ola Persson
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Join Date: Aug 2008
Location: Stockholm, Sweden
Posts: 193
Default C4 W1 D3

Quote:
Originally Posted by Ola Persson View Post
...four days in a row of drinking beer and spirits does not equal progress in the gym...
Neither does having a big family dinner with lots of wine the following tuesday.

C4 W1 D3
Shoulder Press
5*47,5 kg
5*55 kg
10*62,5 kg - failed on the 11th rep.

Assistance
* Dips, 5*10
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