Virtualmeet.net

This log will take in the efforts to compete again at the Vienna local championship. Before deciding on any peaking routine I will use a very simple intermediate template to get in shape to retest my maxes somewhere this fall.

The base template is from http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki intermediate material. The GPP efforts are loosely inspired by workouts I found on CrossFit.com. The Thursday workout(carrying weight plates and DBs) was inspired by an article on t-nation.com.
Oh yes I bought the book Starting Strength as well. A good investment.

29.7.2009
Warm Up
Situps
10 x 3 @ 7,5 kg behind the head
Squat (~80% of 5 RM):
5 x 2 @ 102,5kg
Press:
4 x 1 @ 60 kg
3 x 2 @ 60 kg
Deadlift (classic style):
work up to 5 x 1 @ 155 kg

30.7.2009
3 rounds of:
Farmers Walk: 2 x 15 kg DBs
Bearhug Walk: 15 kg plate
Suitcase Walk: 1 x 15 kg DB
Plate overhead: 15 kg
Sumo Walk: 1 x 15 kg DB
100 steps each
90 sec rest between rounds

Next week I will add a walk with uneven loaded DBs to the rounds.

This reminds me that I completely forgot to take a peek at your copy of Starting Strength during the gathering. Never heard of the Sumo Walk, how is that done?

I re-read the T-nation article. It can be found here: http://www.tmuscle.com/free_online_article/sports_body_training_performance/boy_you_gotta_carry_that_weight Credits to the author for posting this interesting article.
The actual names of the carries are: Farmers Walk, Bearhug Carry, Suitcase Carry, Sumo Carry, and Overhead Carry. I will add the staggered farmers walk next week.
I highly recommend buying Starting Strength. It is not specifically for powerlifting as it does not teach the pause on the bench and the sumo deadlift, but it is essential reading for lifting weight and I regret not having purchased it earlier. Get the 2nd edition. Especially the squatting section I can highly recommend. I take with me for every workout to read up on some detail I want to focus on during the lift.
The is the starting strength wiki online which gives a glimpse into the book.
The training program in Starting Strength is for beginners. however, some good hints can still be taken from it and a simpler program can be a good change.

31.7.2009
Warm Up
Situps
10 x 3 @ 7,5 kg behind the head
Squat (Goal 5 x 3, Firday is supposed to be PR day):
4 x 1 @ 135 kg
3 x 2 @ 135 kg
Bench Press:
3 x 3 @ 115 kg (Goal is 5 x 3 for next week)
Pull Ups:
11 x 1 @ BW
6 x 1 @ BW
5 x 1 @ BW (PR for the 3rd set)
BW ~92 -93

...and credits to you for sharing it. I could see myself do that too, been thinking more seriously about starting to do sled work or some other form of GPP type exercise. The last year and a half I've let coding take over (which in retrospect I would not change, one must prioritize at times), but now the Gathering really kindled my urge to get back in shape. I started 5/3/1, that kind of carry work could work beautifully in place of some assistance work. But we'll see, for now I am going to do one easy cycle of 5/3/1 before I start going balls to the walls.


Thanks, I will probably get me a copy. So far the best squatting review I've probably seen so far is the intro to Westside Squatting Secrets tape (http://tsampa.org/training/blog/archives/2003/10/#post_76) where Louie goes through the squat with Vogelpohl. He really covers the ground well there. Then of course, Chuck looks like he was born to squat and makes it look so easy plus the technique is of course a bit biased to sitting back in a squat suit as opposed to squatting RAW.

Anyway, good luck with your meet prep and thanks for logging it! :)

Kris I read your Westside Squatting review. Thanks for posting it. However, I think that most of it sounds like very advanced stuff. Using a squat suit most likely will change the squat technique too. Especially once you also introduce monolift and extra wide stances. For the time being I want to stick with raw squatting until I can at least get 220kg down and up again. :-) That might take some time though.
Todays training:
Warm Up
Situps
10 x 3 @ 8,75 kg behind the head
Squat (Goal 5 x 3, Monday should not be balls to wall):
5 x 1 @ 135 kg
4 x 1 @ 135 kg
3 x 1 @ 135 kg
Bench Press:
3 x 1 @ 115 kg
4 x 1 @ 115 kg
3 x 1 @ 115 kg
Chin Ups:
12 x 1 @ BW
7 x 1 @ BW
6 x 1 @ BW
BW ~92 -93
Paloff Press to finish off.

Concept II Rowing Machine:

2k: 11:07.

It was fun re-reading it six years later for me too. I actually stumbled on it through Google looking for a link to post for the video. Either time really flies or I am growing senile. :D


Actually, this is very much an introductory tape to squatting and doing the basic assistance work Westside style. It puts a lot of emphasis on learning the movements. This tape is now sixteen years old and in a sense already old-school Westside well before the chains, bands and monolifts entered the scene. As far as the squat technique part goes, they obviously emphasis sitting back further than many RAW squatters would go (to get more stretch out of the gear) but all the rest about setting up, learning to arch the squat up etc. is pure gold (Louie has a knack for that...). Of course, up until quite recently (bench shirt inspired Metal Militia training), they also trained exclusively RAW so everything in the tapes is done without any gear. That said, I wish owning the tape would magically produce sublime squat form in anyone who sees it. ;)


Now that sounds like quite a solid squat. With the way you've been getting stronger I think you will nail it too.

Thanks Kris for the clarification. Also can't wait to read the write up of the gathering.

Today was DL day :-)
Warm Up: consists of 1 1/2 min of jump rope, 1 1/2 min of jumping jacks, and 1 1/2 min on a stepper
Sit Ups:
10 x 3 @ 8,75 kg
Squats:
5 x 2 @ 105 kg
Press:
5 x 1 @ 60 kg (PR for the strict version for me)
3 x 2 @ 60 kg
Sumo DL:
worked up to 5 x 1 @ 160 kg
Renegade Row
3 x 3 @ 15 kg DBs

3 rounds of:
Farmers Walk: 2 x 15 kg DBs
Bearhug Carry: 15 kg plate
Suitcase Carry: 1 x 15 kg DB
Sumo Carry: 1 x 15 kg DB
Staggered Farmers Walk: 15 kg & 10 kg DB
Plate overhead carry: 15 kg plate

100 steps each
90 sec rest between rounds

Warm Up
Situps
10 x 3 @ 8,75 kg behind the head
Squat:
5 x 2 @ 137,5 kg
3 x 1 @ 137,5 kg
Bench Press:
3 x 3 @ 117,5 kg
Weighted Pull Ups:
5 x 1 @ BW + 10 kg
4 x 1 @ BW + 10 kg
2 x 1 @ BW + 10 kg
BW ~92 -93
Side Bends:
5 x 3 @ Green + Red Band

Warm Ups
Situps
10 x 3 @ 10 kg
Squat:
5 x 3 @ 137,5 kg (PR for this Program)  :)
Bench Press
3 x 3 @ 117,5 kg
Chins
4 x 1 @ BW + 15 kg
3 x 1 @ BW + 15 kg
2 x 1 @ BW + 15 kg
Incline Russian Twists (found those on T-nation today)
3 x 3 @ 1,25 kg this exercise looks very easy but it is not easy at all. Actually it is rather a humbling experience.  :P

Run ~ 2,6 km (5 rounds around the block) : 17m 21 sec

Warm Up
Situps:
10 x 3 @ 10 kg
Squat:
5 x 2 @ 105 kg
Press:
5 x 2 @ 60 kg
2 x 1 @ 60 kg (nothing left in the shoulders  :P)
DL classic:
work up to 5 x 1 @ 157,5 kg
Renegade row:
4 x 1 @ 15 kg DBs
3 x 2 @ 15 kg DBs
Pulling an improvised sled (punctured workout mat and a green and blue band to fix the weight plate and pull it) with 20 kg plate for 5 min to finish the training session.

3 rounds of:
Farmers Walk: 2 x 20 kg plates
Bearhug Carry: 20 kg plate
Suitcase Carry: 1 x 20 kg plate
Sumo Carry: 1 x 15 kg plate
Staggered Farmers Walk: 15 kg DB & 20 kg plate
Plate overhead carry: 20 kg plate

100 steps each
90 sec rest between rounds
Total time: 20m 29sec

Warm Up
Situps: 10 x 3 @ 10 kg
Squat:
3 x 1 @ 140 kg
2 x 2 @ 140 kg
Military Bench Meet
? x 1 @ 95 kg
Pull Ups:
11 x 1 @ BW
7 x 1 @ BW
5 x 1 @ BW
BW = 93.1 kg
Side Bends
10 x 2 @ Green + Red band
Sled Pull
5 min @ 20 kg

I got sick in the deload week so no training till today.
Restarted with the Tuesday run.
Run 4 rounds ~ 2080m
12min 52 sec

Repeat of last wedensday training day:
Warm Up
Situps:
10 x 3 @ 10 kg
Squat:
5 x 2 @ 105 kg
Press:
5 x 2 @ 60 kg
3 x 1 @ 60 kg
DL classic:
work up to 5 x 1 @ 157,5 kg
Renegade row:
4 x 1 @ 15 kg DBs
3 x 2 @ 15 kg DBs
Sled Pull
5 min @ 20 kg

Warm Up
3 rounds of:
Farmers Walk: 2 x 20 kg plates
Bearhug Carry: 20 kg plate
Suitcase Carry: 1 x 20 kg plate
Sumo Carry: 1 x 15 kg plate
Staggered Farmers Walk: 15 kg DB & 20 kg plate
Plate overhead carry: 20 kg plate

100 steps each
90 sec rest between rounds
Total time: 20m 26sec

Everything sore today. Especially midsection.
Warm Up
Situps: 10 x 1 @ 10 kg
8 x 1 @ 10 kg
6 x 1 @ 10 kg  :P
Squat:
2 x 2 @ 140 kg
3 x 1 @ 140 kg
Bench Press
3 x 1 @ 117.5 kg
2 x 2 @ 117.5 kg
Pull Ups:
11 x 1 @ BW
5 x 1 @ BW
3 x 1 @ BW
BW = 93 kg
Side Bends
10 x 3 @ Green + Red band
skipped the sled pull

From Monday:
Warm Ups
Situps
10 x 3 @ 10 kg
Squat:
3 x 3 @ 140 kg   
Bench Press
3 x 3 @ 117,5 kg
Chins
12 x 1 @ BW
7 x 1 @ BW
5 x 1 @ BW
BW = 93kg
Sled pull 20 kg for 5 min

Tuesday: Run ~2.6km
15min 34 sec

Warm Up
Incline Russian Twists:
5 x 3 @ 1,25 kg
Squats:
5 x 2 @ 105 kg
Press:
3 x 1 @ 62,5 kg
2 x 2 @ 62,5 kg
Sumo DL:
worked up to 5 x 1 @ 165 kg

3 rounds of:
Farmers Walk: 2 x 20 kg plates
Bearhug Carry: 20 kg plate
Suitcase Carry: 1 x 20 kg plate
Sumo Carry: 1 x 15 kg plate
Staggered Farmers Walk: 15 kg DB & 20 kg plate
Plate overhead carry: 20 kg plate

100 steps each
90 sec rest between rounds
Total time: 19m 51sec new PR.

Read up on this article: http://www.tmuscle.com/free_online_article/sports_body_training_performance/stuff_you_should_be_doing_but_arent
The stuff it says about Sit Ups made me rethink my sit ups. I will switch them to some of the exercises mentioned in there.

Friday and Monday workouts I made small progress towards reaching 5 x 3 with bench and squat.
Today:
Topic Summary
Posted on: September 03, 2009, 08:23:08 amPosted by: burgerc 
Insert Quote
3 rounds of:
Farmers Walk: 2 x 20 kg plates
Bearhug Carry: 20 kg plate
Suitcase Carry: 1 x 20 kg plate
Sumo Carry: 1 x 15 kg plate
Staggered Farmers Walk: 15 kg DB & 20 kg plate
Plate overhead carry: 20 kg plate

100 steps each
90 sec rest between rounds
Total time: 19m 12sec again new PR.

I will only increase the weights on this with the next cycle.
So slow but continuous progress but I am quite satisfied with it.
 

After starting to stagnate on all 3 lifts, I thought it was time to switch things up. Especially after the squats started to get higher as the weight moved up.

I read this article from Chad Waterbury: http://www.tmuscle.com/free_online_article/sports_body_training_performance/maximum_recruitment_training_ii&cr=
Thinking back some of the best gains I had were with his programs. So lets see where this one takes me.
Total rep goal per exercise: 15
Chin Ups:
5, 4, 2, 3, 1 x 1 @ BW + 15 kg
BW = 93,2 kg
CG Floor Press:
2 x 1 @ 120 kg :-) a bit on the heavy side
4, 3, 3, 3 x 1 @ 115 kg
Front Squat:
4, 3, 4, 4 x 1 @ 60 kg
Front squat can only go up from here :-)

Very interesting, hadn't seen that article before. How are you structuring the exercises you listed in terms of a weekly program?

If you scroll down almost to the end of the article, there is a program outline. I will make some adaptions:
Dips => CG Floor Press
Good Mornings => classic Deadlift
Deadlift => Sumo Deadlift
Push Press => DB Bench Press
Other than that I will leave it as is.

Ah thanks. I may give this a go myself, would be nice variation.

Wednesday Session:
A1) BB Row
11, 11, 8 x 1 @ 65 kg
rest 60 sec between alternating sets
A2) Back Squat
10, 6, 6, 8 x 1 @ 100 kg


B1) Bench Press (all paused)
12, 7, 9 x 1 @ 90 kg
rest 60 sec between alternating sets
B2) Sumo DL
12, 9, 6 x 1 @ 100 kg

Chin Ups:
4, 3, 3, 2, 2 x 1 @ BW + 15 kg

CG Floor Press:
6, 4, 4 x 1 @ 115 kg

Front Squat:
3, 3, 3, 3, 2 x 1 @ 70 kg

A1) Push Press:
15, 12, 12, 11 x 1 @ 40 kg
60 s rest

A2)  Wide Grip Pull Up
10, 9, 6, 5, 6, 4, 2, 2, 3, 3 x 1 @ BW = 92,8 kg
60s rest and A1

B1) Zercher Squat:
5 x 1 @ 60 kg movement is completely new to me
=> 10, 10, 10, 10 x 1 @ 40 kg

B2) DL, weight on boxes
20, 18, 12 x 1 @ 60 kg

These were quite modest weights indeed, but I have not gone anywhere near 10+ reps for too long a time.

Monday:
Chin Ups
5, 4, 5 x 1 @ BW +  15kg
CG Floor Press:
7, 4, 3 x 1 @ 115 kg
Front Squat:
5, 5, 4 x 1 @ 70 kg

Thursday:
A1) Barbell Row
14, 13, 3 x 1 @ 72,5 kg
A2) Back Squat
9, 7, 6, 7 x 1 @ 105 kg
B1) Bench Press
13, 10, 7 x 1 @ 92,5 kg
B2) Sumo DL
15, 9, 6 x 1@ 105 kg

A1) Push Press:
20, 15, 15 x 1 @ 40 kg => I will try 42,5 next week
60 s rest

A2)  Wide Grip Pull Up
12, 6, 6, 6, 4, 5, 4, 3, 4 x 1 @ BW => better feel, but still too many sets to get to 50 reps
60s rest

B1) Zercher Squat:
15, 12, 15, 8 x 1 @ 40 kg => same comment as for A2

B2) DL, weight on boxes
25, 25 x 1 @ 60 kg => I will add some weight to this one.

Back to the weight room again after my skiing vacation.

I must have been nice so "Christkind" will get me "Huge in a Hurry" from Chad Waterbury. I took a short look already to the "Get Ready" program.
So this is it's first workout:
Weight range 4-6PM
Goal: 25 reps as fast as possible
45 sec rest  :'(
BB Row:
5, 5, 4, 4, 4, 3 @ 80 kg
DB Bench Palms facing:
6, 5, 4, 3, 4, 3 @ 2 x 40 kg DBs
DB Split Squat
5, 5, 5, 5, 5 @ 2 x 30 kg very new movement for me.

Let's see how it will go. In February I want to go for 225kg in the DL.

Onward with the "Get Ready" Phase
Goal 35 reps, 60 sec rest
Chin Ups:
10,7,5,5,4,4,3 @ BW ~93kg
DB Standing Shoulder Press
10,8,7,4,4,3 @ 2 x 20 kg DB
DL
10,10,5,5,5 @ 100 kg

I took a another peek into the book, and it says that all workout should be circuits if at all possible.
Goal today: 50 reps
Rest: 90 secs

Band Standing low pull:
20, 17, 17 x 1 @ Small Band
Push up with pause:
20, 14, 10, 6 x1 @ BW
Squat:
20,12,7,8,3 x1 @ 60 kg

Get Read program:
Heavy day 4-6RM; 45 sec Pause

Circuit
BB Row:
6,6,5,4,4 x1 @ 82,5 kg
DB Decline Bench Neutral Grip
7, 5, 6, 7 x 1 @ 40 kg x 2
DB Split Squats
5,5,6,5,4 x 1 @ 40 kg x 2

The short rest period make this training quite short however quite taxing as well.

Mobility exercises from "Huge in a Hurry"
Circuit,
Goal 35 reps, 60 sec break
Chin Ups:
12,6,5,3,3,3,2,1 x 1@ BW ~ 94kg Goal is still to get ~90 BW for the march meet
DB Shoulder Press Standing:
11,8,7,6,4 x 1 @ 2 x 20 kg
DL:
10,8,8,5,4 x 1 @ 100 kg
Streching exercises from "Huge in a Hurry"

I now got all the way to the nutritional chapters. Even I can understand the concept behind it so I will give it a try. I need to seriously eat more protein, less fries, and consume fish oil regularly it seems.

Goal today: 50 reps
Rest: 90 secs

Band Standing low pull:
22, 16, 14 x 1 @ Small Band
Push up with pause:
16, 14, 10, 10 x1 @ BW
Squat:
16,14,11, 9 x1 @ 62,5 kg

Get Ready program:
Heavy day 4-6RM; 45 sec Pause

Circuit
BB Row:
7,5,5,4,4 x1 @ 85 kg
DB Decline Bench Neutral Grip
9,7,6,3 x 1 @ 40 kg x 2
DB Split Squats
6,6,6,7 x 1 @ 40 kg x 2

Still on the Get Ready program.

So far I gained 1,5 kg. I hope I can shed some of it in the Get Strong program starting out next week.
Medium day.
Goal 35 reps, 60 sec break
Chin Ups:
12,8,6,3,3,3 x 1@ BW ~ 94,5kg The 90 kg goal looks elusive now.
DB Shoulder Press Standing:
12,10,8,5 x 1 @ 2 x 20 kg
DL:
11,10,8,6 x 1 @ 100 kg

Light day
Circuit with goal of 50 reps for each exercise and 90 sec rest
Band Standing low pull:
24 x 1 @ Small Band
12,10,4 @ Small + Mini Band
Push up with pause:
18,15,12,5 x1 @ BW
Squat:
16,14,12, 8 x1 @ 62,5 kg
Excited for the Get Strong program. Lets see how that goes and where it leads me on the 3 lifts.

Get Strong Program from Huge in a Hurry week1 day1:

Chin Ups:
5,3,3,3,3,3 x 1 @ BW +15kg
Decline CG Bench Press:
3 x 1 @ 110 kg
5,5,4,3 x 1 @ 100 kg
DL:
4,4,5,3,4 x 1 @ 140 kg

Day2:
Circuit with a goal of 20 reps
DB 1 arm row: 8 x 1@ 20 kg DB ,5 x 3 @ 25 kg DB
DB 1 arm Bench Press: 8x1@ 20 kg, 6,5,1@ 25kg
Single Leg Squat:
5,4,3,3,3 x 1 @ BW = 95,2kg in the morning. I hope I can get the weight in check. Anyway this single leg squat was the hardest thing and it showed me that I need much improvement in flexibility. I really only went down a little. The next weeks will see some improvement.

Day 3:
Medium Day with a goal of 35reps with weights in the 10-12 RM range. I stayed on the conservative side with the weight and I think it paid off. The lifts were explosive and the form was generally good on the reps.
Circuit:
Jump Shrug:
11,10,10,4 x 1 @ 60 kg
DB Standing Shoulder Press:
10,8,8,9 x 1@ 20 kg x 2
Back Squat:
10,9,8,8 x 1 @ 90 kg
I like the program so far although there is a lot of soreness.

Heavy day:
Goal: 20 reps per exercise and 75 sec break in between set
Chin Ups:
5,4,3,3,3,2 x 1 @ BW(=94,5kg) + 15 kg
Decline CG Bench Press: 6,6,4,4 x 1 @ 102,5 kg
DL: 5,4,3,3,3 x 1 @ 140 kg
DL wasn't too great but gradually my form improves on the classic style DLs.

Circuit with a goal of 20 reps
DB 1 arm row: 6,6,6,2 x 1 @ 25 kg DB
DB 1 arm Bench Press: 7,7,6 x1@ 25kg
Single Leg Squat:
5,5,5,3,2x 1 @ BW

---

35 reps
Jump Shrug
12 x 1 @ 70 kg
10,10,3 x 1 @ 80 kg
Back Squat:
10,10,9 x1 @100 kg
At rep 30 I felt a sharp pain in my right knee so I had to cut short the squats  >:(

Week 3
Day 1: Chin Ups:
4,3,3,3,3,3,1 x 1 @ BW + 20 kg
Decline CG Bench Press
7,5,4,4 x 1 @ 105 kg
Deadlift: 5,5,4,3,3 x 1 @ 140 kg

Day2: DB 1 arm row:
8,7,5 x 1 @ 30 kg x 2
1 arm Bench Press:
8,8,4 x 1 @ 30 kg x2
Single Leg Squat:
5 x 4 @ BW - holding on to a post but going real low. I hope to decrease the support over time.

One arm bench Press?  With the barbell?  or a dumbell?

With a DB though you are giving me a good idea with the barbell  ;D

Today was medium day:
Goal 35 reps and 90 sec pauses. First two exercises done in circuit.
Jump Shrug:
10,12,13 x 1 @ 90 kg
DB Standing Shoulder Press:
10,9,7,5,4 x 1 @ 25 kg DB x2
Squat:
11, 12, 6, 6 x 1 @ 100 kg Knee seemed fine so I can quit toying around with the 100 and move up the weight next week.

Today was the start of the last round for the 1st phase of Get Strong from Huge in a Hurry. I am already a bit fatigued so I am eager for the scheduled deload week.

Rep Goal: 20
Pause: 75 sec
Chin Ups:
5,3,3,3,3,3 x 1 @ BW + 20 kg, BW = 94,9 kg at least below 95kg
Decline CG Bench Press:
5,4,4,2,2,2,1 x 1 @ 110 kg, this exercise I like the least, the bar seems to be going where it wants off the chest. Only in the last quarter of the movement I have good control.
DL:
7,5,4,4 x 1 @ 142,5 kg

I'm not a fan of Decline Bench either.  That bar could end up anywhere between my navel and my neck on the descent...

Rep Goal: 20 reps
Pause: 75 sec
DB 1 arm row:
6,8,6 x 1 @ 35 kg DB
DB 1 arm Bench Press
5,7,8 x 1 @ 35 kg DB
Single Leg Squat:
5 x 4 @ BW = 94,3kg

7.2.2010:
Jump Shrug
12,12,11 x 1 @ 100 kg
DB Standing Shoulder Press
11, 8, 7, 5,4  x 1 @ 25 kg x 2
Back Squat:
10,10,8,7 x 1 @ 105 kg

10.2.2010
Start of deload week
Rep Goal 30
Pause: 45 sec

Chin Ups:
12,8,5,3,2 x 1 @ BW = 95 kg
Bench Press:
14, 10, 6 x 1 @ 80 kg
Quarter Squat: (finally a squat exercise I can do properly ;-))
15, 8, 7 x 1 @ 130 kg Note to self: Don't go all out on the first set.

I will not take part in March's Vienna championship. However there is a raw championship in June which I could make. Let's see.

10.2.2010:
Cable (Band) Mid Pulley Standing Row:
14,10,6 x1 @ Small + Mini Band
DB Standing Shoulder Press:
12,9,7,2 x 1 @ 25 kg DB x 2
DB Romanian DL:
10 x 3 @ 35 kg DB x 2

Can't wait to see the videos fom the DL meet.

2nd phase of Get Strong program

day1
rep goal 15 @ 2-3 RM
Pause 60 sec

Wide Grip Pull Up:
2 x 7 @ BW + 15 kg
1 x 1 @ BW + 15 kg
BB CG Decline Bench:
2 x 7 @ 120 kg
1 x 1 @ 120 kg
Front Squat:
2,3,4 x 1 @ 60 kg
3 x 2 @ 70 kg

Band Standing One-arm mid-pulley row, elbow out:
6 x 1 @ Small Band
6, 8 x 1 @ Mini + Small
DB Standing one-arm shoulder press
6 x 1 @ 20 kg DB
6, 8 x 1 @ 25 kg DB
DB Single - Leg DL
6,6,8 x 1 @ 20 kg DB x 2

Medium day:
Rep Goal: 35
90sec pause
10 - 12 RM

High Pull:
11,9,10,5 x 1 @ 50 kg
Bench Press:
12,12,11 x 1 @ 90 kg
Good Mornings:
12,12,11 x 1 @ 60 kg, first pain free Good Mornings session since my injury in 08.

Rep goal 15
60 sec pause
2-3 RM

Wide Grip Pull Ups:
3 x 3 @ BW + 17,5 kg
2 x 3 @ BW + 17,5 kg
BB Decline Close Grip Bench Press:
2 x 4 @ 122,5 kg
1 x 7 @ 122,5 kg
Front Squat:
3 x 2 @ 70 kg
3 x 3 @ 80 kg
I moved the stance in and the front squats started to feel more solid.

From last week:
Heavy day
Band Standing One-arm mid-pulley row, elbow out:
6 x 2 @
8 x 1 @ Medium Band
DB Standing one-arm shoulder press
4 x 1 @ 30 kg DB (too heavy still  >:( )
8, 8 x 1 @ 25 kg DB
DB Single - Leg DL
6,6,8 x 1 @ 30 kg DB x 2
Medium Day:
High Pull:
10,8,8,9 x 1 @ 55 kg
Bench Press:
14,13,8 x 1 @ 92,5 kg
Good Mornings:
12,12,11 x 1 @ 62,5 kg

Super heavy yesterday:
RM 2-3
Wide Grip Pull Ups:
4,3,3,2,3 x 1  @ BW + 17,5 kg

BB Decline Close Grip Bench Press:
3,3,2,2,2,1,1,1 x 1 @ 122,5 kg (125 next week)

Front Squat:
3 x 1 @ 80 kg
3,2,2,2,2 x 1 @ 90 kg
BW Front squats were my goal for these 4 weeks and they should be achievable by next week. Too much upper back rounding makes the FS harder than they ought to be.
Let's see about next week military bench meet. I am curious as to how this program translates into 1 RM results. I'll start probably with 110, 120, and then shoot for 132.5 kg.

Heavy day
Band Standing One-arm mid-pulley row, elbow out:
9 x 2 @ Medium Band
5, 6 x 1 @ Medium Band + Mini Band
DB Standing one-arm shoulder press
7 x 2 @ 27,5 kg DB
6 x 1 @ 27,5 kg DB
DB Single - Leg DL
6,6,8 x 1 @ 35 kg DB x 2

Medium Day:
High Pull:
12,10,13 x 1 @ 55 kg
Bench Press:
15 x 1 @ 95 kg
12 x 1 @ 97,5 kg
8 x 1 @ 100 kg
Good Mornings:
15 x 1 @ 65 kg
12 x 1 @ 67,5 kg
8 x 1 @ 70 kg
nice improvement for my bench and good mornings.
Let's see to what it translates next week.

Super heavy (relatively  ;)):
RM 2-3
Wide Grip Pull Ups:
4,3,3,3,2x 1  @ BW + 17,5 kg

BB Decline Close Grip Bench Press:
3,2,1,1,1,2,1,1,1 0 :P x 1 @ 125 kg
2 x 1 @ 120 kg

Front Squat:
1 x 1 @ 95 kg
2 x 7 @ 90 kg

Phase three of the Get Strong program:
As I have no dip bar available I supplemented it with classical benching.
Rep Range 2-3, 60 sec break, 15 reps total
Chin Ups:
3 x 5 @ BW + 20 kg, more kg next time
Overhead Squat:
Very akward. I am not sure I ever did those before.
3 x 1 @ 60 kg extremely shaky and too high
=> 3 x 4 @ 50 kg Dropped it a couple of times.
Bench Press:
3,2,2,2,2,1,1,1,1 x 1 @ 120 kg, I think I feel this tommorow...
DB Romanian Deadlift:
6,7,2 x 1 @ 50 kg x 2. I need to somehow get heavier DBs.


And yes the bench was paused ;-) At least until about rep 12.

Day of the long exercise names:
Band Standing Mid Pulley Raw, Elbows In: 6 x 1 @ Small Band
6,3 x 1 @ Medium Band
DB Single Leg DL: 6,5,4 x 1 @ 30 kg DB x 2
One arm DB Incline Bench Press:
5 x 3 @ 30 kg DB
Single Leg Squat:
6,5,4 x 1 @ BW
I read on elitefts.com an article by a coach which included the single leg squat.
They showed an interesting progression towards a full single leg squat.
In the first stage they had band around the knees and squatting to a bench. The article made good sense so I will give it a try.

90 sec rest,
15 rep goal
4-6 rm
High Pull:
4,5,4,2 x 1 @ 70 kg
Shoulder Press:
6,5,4 x 1 @ 60 kg
Back Squat:
4 x 2 @ 130 kg
3 x 2 @ 130 kg
1 x 1 @ 130 kg