Summary of Week 08 & 09 – South Korea!

I know this is waaay to late for my regular weekly update, but I have been quite busy with the travelling to South Korea. I mentioned in a previous post that I have to change my regiment due to limitation of equipment in the gym at the hotel, so I will consider this a major deload. My nutrition will not be the same, but I will stay off the carb so nothing drastic will happen.

For simplicity sake I have just used snipping tool directly in the spreadsheet to show you my first cycle carried out in week 8. Weights are relatively low, but the ramping up will happen fast. Different from the past I have incorporated mini-deload weeks before the heavy week and I will only perform one heavy powerlift in one week. The standard programs out there will ramp up all the lifts at the same time, leaving you with a pretty heavy ending of the program. I am not saying that is wrong, but for myself I found out that if I can spread the heavy weeks out, I am able to recover better and also perform the lifts better. I’ve really seen the benefit of this when it comes to deadlifting.

As for the training in South Korea, it is OK, but I changed the sequence of training. I start with chest % arms, then legs and finish the 3rd day with back & shoulders. Normally you would exect to start with legs in order to recover for the back day, but in this case I do a lot of pulling movement and as I have more or less killed my arms on chest day I really need that day to recover.

First Week of Training

First Week of Training


The Bodyscan – First Impressions

I am back in South Korea (Geoje) again to follow up one of the projects. Not sure how long I will stay, but it will probably be close to 3 weeks. This means a minor change in the training regiment, well it’s fair to say it will be a major one as I am not able to perform regular squat, deadlift and most of the variations. Like I did last time, I will turn over to a typical bodybuilding split with a 3 days on – 1 day off cycle. The split is quite easy:

Day 1: Legs – Leg extension, Leg Press, Leg crunch, Sissy Squat, Seated Calf Raise, Standing Calf Raise

Day 2: Chest & Arms: Flyes, Incline Bench Press, Bench Press, Close Grip Chest Press | Triceps Pushdown, Lying Dumbbell Extension | Dumbbell Curl, Preacher Curl, Barbell Curl

Day 3: Back & Shoulders: Back Raise, Bent-Over Rows, Lat Pulldowns | Lat Raise, Shoulder Press, Front Raise, Rear Delt Flyes

I might change some of the exercises, but this will do most of the work while I am down here. I will use fairly high reps this time (10-15) and keep the weights moderate to low.

BUT, what I did today for the first time was to take a body scan. I was mostly interested in body fat percentage, but the equipment they had could determine a wide range of parameters. I am not sure how accurate it is, but I guess it can be too far off either. Besides, it can be used to see trends over time as I am probably going down again on a regular basis. I’ve enclosed a photo in the postm but to summarize the body fat percentage is 19,7, my weight is 106,8kg (something that can’t be right as I weighed 111kg on my home scale a few weeks ago, hopefully my scale is wrong). My skeletal muscle mass is 50kg, which impressed me as normal range is 31-39kg. My weight-to-hip ratio is 0,91.

There were a bunch of other parameters as well, but I got the basic covered here. Moreover, based on the test it calculated my BMR to be 2222kcal, which is a little over than what I calculated myself. Based on my training regiment I am aiming for 3000kcal a day with a macro split of 20-35-45. If I go lower on the carb, I just bump up the fat. I am closer to 15 on carbs.

The good news was my blood pressure. When I first went to the doctor 4 months ago the systolic pressure was close to 140. He gave me 3 months to bring it down before putting me on medications. In the beginning in January I got it down to 130 and when I tested myself today (and right after exercise!!!) it showed 125/85!! This is quite amazing and based on my experiment to factors have made this improvement:

First I started supplementation of L-Arginine. This alone contributed to decrease the pressure towards 132-134. I have a blood pressure apparatus at home which I use ona daily basis. Secondly I changed the diet quite drastically by removing carbs and bumping up the fat. The latter made the biggest impact and I have also started to lose weight in form of fat.

To summarize, I am on the right track. The goal is to have a stable blood pressure around 120 and my weight to be below 105kg

As far as supplementation down here in Korea, I just brought the basics; some whey and my vitamins, minerals and Omega (enclosed photo).

Result of Bodyscan

Result of

Supplements on the go...

Supplements on the go…


Summary of Week 07 – End of Period

Everything comes to an end and I’ve decided to restart as I don’t want to enter the phase with heavy doubles and singles. The progress has been good, but I feel I need to build some more mass and needs to cut back on the weights due to the drastic change in diet (low carb/high fat). I don’t have the same explosiveness, but hopefully that will get back. I did a post on the new training regiment and I did try that out in this week. Focusing on the big 3 and variations of it in every session I believe will be a good thing. I will most likely stick to a 5 days in a row session and do some minor conditioning on the last two days.

Week 8 will be a full week with the new setup and as I will leave for South Korea in week 9 I will use that week to polish the regiment

Bench Press: 6S-3R @ 130kg | 3S-1R @ 130kg
Incline Smith Machine: 8R @ 30 – 60 – 70 – 70 – 70kg
Flyes: 3S-10R @ 10 – 12,5 – 12,5kg
JL Press: 5S-9R @ 55kg

Squat: 2S-3R @ 160kg | 180kg x2 | 3S-3R @ 160kg
Bench Press: 3S-3R @ 120kg (pause)

Drafting A New Training Plan

Just a quick post on what I am doing right now as far planning my new cycles when I am done with my current regiment. I like to start planning a few weeks before the regiment ends, as it gives me time to adjust over the next week depending on how the progress goes. Basically I will stop the current regiment before I stall on triples and have to go over to doubles and singles. Truth be told, I’ve done singles on the deadlift, but that’s normal.

Both squatting and bench press has improved a lot, but I am lagging behind on the deadlift. I will most likely lower the intensity in the new setup and have a more strict setup as far as accessory work for the deadlift. In the start I will deadlift every week, but will switch over to every other supplemented with heavy rack pulls and stiff legged deadlift.

A minor change from the current regiment is that I have brushed the dust off excel as I want to have a stricter plan with respect to ramping up weights. The plan below is a draft, but you’ll see the basic setup.

New Plan

New Plan

Summary of Week 05 & 06 – Deload and Continue Up the Hill

I took a deload in week 05 with only 4 easy sessions. I did take a speed session with deadlift and decided that this is something I will continue with every now and then. As for the “normal” week 6, I felt a little fatigued and I guess it is mostly due to the major change in diet where I have more or less left out carbs. I guess this is a transition phase that will last some weeks before I get better. Nevetheless, it was only in squat I felt the big change and hopefully I will get back on track after some weeks.

Did try out some variations with supersets and in order to get some ab work done I introduced an exercise I used back in the 90s, ab cable pulldown. It still works!

Squat: 5S-5R @ 170kg
Bench Press: 130kg x 5 | 140kg x 3 | 147,5kg x 1
Flyes: 2S-12R @ 10 – 12,5kg
JL Press: 5S-9R @ 40 – 50 – 50 – 50 – 50kg

Deadlift: 120kg x 1 | 220kg x 1 | 220kg x 1 | 3S-1R @ 210kg
Power Shrugs: 5S-5R @ 230kg
Biceps Curl: 10R @ 20 – 25 – 30kg
Hammer Curl: 10R @ 7 – 9 – 10 – 10 – 10kg
Curl Machine: 3S-12R @ 60%

Bench Press: 3S-5R @ 130kg | 2S5-R @ 120kg
Incline Smith Machine: 3S-10R @ 40 – 60 – 70kg
Flyes: 3S-10R @ 10 – 10 – 12,5kg
Chest Press Machine: 3S-10R @ 40 – 55 – 65kg

OH-Press: 5S-3R @ 85kg
Lat Raise: (12,5 + 10) superset | (12,5 – 10 – 8) superset
Rear Delt Raise: 3S-10R @ 17,5 + 10 superset
Dumbbell Curl: 4S-10R @ 10 – 15 – 17,5 – 20kg
Barbell Curl: 4S-8R @ 40kg
Ab Cable Pulldowns: 4S-AMAP

Squat: 3S-3R @ 160kg
Rack Pulls: 3S-5R @ 200kg

My Own “All Day U May” Drink

I guess most of you knows Rich Piana’s brand slogan, 1DayUMay and his 5 % nutrition supplement line. His idea of the “all day u may” supplement drink is actually quite good. Not having an opinion about the ingredients in this supplement, but some supplements are OK to take during the day.

As I am at work from 8am to 4pm, I decided to make my own drink. I used to bring a whey shake, but as I more or less have stopped drinking whey during the day, I decided to replace it with something else that also keeps my hydration levels up. It’s not rocket science, but I figured to take a few simple ingredients and make a shake that I will mix in to my water bottle at work. In the evening before work I take a shaker bottle and fill it with water (0,7l) and add 10g of BCAA, 5g of L-Arginine and 5g of Beta-Alanine. You could say it is more like a AA Cocktail. I used to add one scoop of Maxim to add some simple carbs and electrolytes, but as I am cutting waaaaay back on carbs now, I leave it with only the AA.

I basically dilute it so that at the end of workday I have consumed ca. 1,5 – 2l of water. I have placed an order for L-Carnitine at IHerb and I will add 5 grams of that as well in the “cocktail”. The taste is great, mostly due to the flavor of the BCAA, and I guess some of you know how terrible the taste of single amino acids can be, so I am quite happy to mix them in with something that taste good.

Well, this was just a short post about BCAA. I know some people like to have fixed time when they take them, like first thing in the morning and as a pre- and post workout, but I reckon it is OK to provide a constant flow of BCAAs rather than toss it in now and then.

My "AllDayUMay Cocktail"

My “AllDayUMay Cocktail”

Summary of Week 04 – Entering the Plateau

Long week and I added on some more accessory work. I am getting closer to plateau in squat with respect to sets of 5 and had to drop down to 3 on the Monday due to fatigue. The Thursday session wasn’t the best as I almost bommed out my topset in squat. I concluded that I needed a deload, so this week (week 5) has been a deload

Deadlift is going well, but struggling with sore hands. I have actually purchased gloves to use on pulling accessory work.

Bench Press is great and no need to do anything there. Keep putting one more weights every week. Nevertheless, I soon have to start with triples as sets of 5 is getting somewhat taxing on my elbows.

Other than that, nutrition is great, but I have jumped up 2 kg over the last month. Now I have started my low-carb diet, so I expect the weight to drop and hopefully my strength won’t be that much affected

Squat: 5S-3R @ 185kg
Bench Press: 130kg x 5 | 140kg x 3 | 147,5kg x 1
Calf Raise: 4S-10R @ 140kg

Deadlift: 195g x 5 | 215kg x 3 | 3S-1R @ 330kg
Power Shrugs: 5R @ 165 – 205 | 5S-5R @ 225kg
Rear Delt Flyes: 4S-10R @ 12,5kg
Lat Raise Machine: 3S-10R @ 30 – 40 – 50kg

Squat: 177,5kg x 5 | 187,5kg x 3 | 207,5kg x 1
Bench Press5S-5R @ 130kg
JL Press: 4S-8R @ 55kg
Flyes: 3S-10R @ 12,5 – 15 – 17,5kg
Leg Extension: 4S-10R @ 85%

SLDL: 5S-8R @ 110kg
NG Seated Rows: 3S-10R @ 85 – 95%
WG Seated Rows: 4S-10R @ 75 – 85%

OH-Press: 5S-5R @ 85kg | 3S-10R @ 60kg
Lat Raise: 3S-10R @ 12,5 – 15 – 17,5kg
Rear Delt Raise: 3S-10R @ 25kg topset
Hammer Curl: 3S-10R
Preacher Curl: 3S-10R @ 20kg
Rear Delt Cable: 3S-10R

Ketogenic Diet Plan

I’ve been quite good at making my meal plans and sticking to them over the last 5-6 years. This meaning, I am not going all out to count every bits of macros, but more giving me an idea where my total daily intake will be and also a roughly split between the macros. Total kJoule and Protein as so far been my key indicator and I haven’t really paid to much to Carbs, only that I fuel up prior to training in order to spike up my Insulin level. The reason you want Insulin while you train, is because it reduce muscle breakdown.

I’ve made a spreadsheet in excel that started off very simple, but now has become more like a huge database of the most common foods I eat. I’ve made a drop-down list where I can pick foods and the macros will appear with a total overview. I am not using this as a daily food tracker, but it is my main tool to set up my plans.

I’ve done some investigation and reading as of late and have become fascinated by the ketogenic approach. It is quite simple; reduce the amount of carbs (refined carbs) and bump up the fat content. I know the fat is important, but the whole idea here is to force to body to utilize the fat more as a source of energy where it normally would use carbs. The main reason to avoid the refined carbs in the first place is that it transforms to the smaller versions of LDL, which are the bad ones! LDL brings fat from the liver out in the bloodstream and HDL takes it back to the liver. In order to raise HDL you need to raise LDL, but the LDL you want is the big and fluffy ones, which comes from saturated fat.

My approach now is not fully ketogenic, but more gradually reducing the carbs over time until I reach a low 20%. Depending on how I feel, I might continue towards 10%. My protein will still be around 30%, which equals around 2g of protein per kg bodyweight with current weight. The fat will be increased over time. The reason why I don’t do the ketogenic way and drop immediately to 5% is that I want this to be the new pattern for my diet, hence I need to gradually lower in order to see how the body response with respect to training. As you can see from the spreadsheet, I am starting off with a 30-30-40 split at 3100kcals.

Nutrition Overview


Based on this I have made some plans in order to meet the criteria set. I am not too worried about the amount of meals, it is more important that I meet the parameters. Below you will see an example plan of what I am doing right now. This spreadsheet has become really good and if any of you want a copy of a fresh spreadsheet in order to set up a simple plan, it is just to contact me through the contact page.

Food Plan

Summary of Week 03 – Sore Hands!

Good week where I had to tweak around a bit. I am getting pretty sore in my hands from all the pulling, especially after the Monday session I felt like crap. Got some balm from my wife to smoothen things up. Using gloves is NOT an option!

Did 4 days in a row, but skipped the squat on Tuesday as I wanted to focus on the arms. The Wednesday session was really great as it was short and the SLD really hit my back well. I will jump back and forth from SLDL and RDL.

Thursday was OK, squat went well and due to some elbow issues I decided to go for a heavy topset in the bench as well.

Deadlift: 7S-3R @ 195kg
Power Shrugs: 5R @ 160 – 200 – 210 – 210 – 210 – 210 – 210kg
NG Pulldown: 3S-8R @ 75 – 85%
Calf Raise: 4S-10R @ 140 – 150 – 160 – 160kg

Bench Press: 5S-5R127,5kg
Flyes: 8R @ 10 – 12,5 – 15 – 17,5kg
Hammer Curl: 8R @ 8 – 10 – 12,5 – 15kg
Barbell Curl: 10R @ 20 – 30 – 40
Triceps Pushown + Triceps OH Press: 3S-12R @ 75% intensity (supersets)

SLDL: 5S-8R @ 100kg
OH Press: 5S-5R @ 87,5kg

Squat: 5x175kg | 3x185kg | 1x205kg
Bench Press: 127,5kg x 5 | 137,5kg x 3 | 145kg x 1
Seated Rows: 12R @ 55 – 70 – 80 – 80 – 80kg


Breaking Up With “Weekly” Schedule

The “normal” way of setting up a workout program is to split the sessions into weeks, where an adjustment of either weights or sets/reps will be made from one week to another. Why everything has to be based on a weekly schedules have always puzzled me, but I assume it is just an easy way to make sure you make progress over a period of time.

Most programs you will find on the internet is lasting all from 5 weeks up to 18 weeks, or in some cases until you starting stalling, like the Wendler’s 5/3/1 regiment. The previous programs I’ve made myself also last for give period of time until you need to reset and start over. As I finished the Coan & Phillipi deadlift routine I was more or less in a limbo; what shall I do now? It was then I started to go away from the traditionally weekly setups and decided to look more on a long term where weights, sets and reps should be the guiding factor of how the progress should be made. It should be noted that if you are an competitive powerlifter this will not apply since you will make a plan based on your meets and then plan your workout in according to that date. Normally on the on-season will last all from 8 to 12 weeks before the meet. The off-season will be right after your meet and up to your prep weeks start for the next meet.

I am not competing, so I don’t have to backtrack from a meet day in order to set up my regiment. Based on the programs I had done, I was still not happy with the progress over the last 2 years. I set up some key points that lead me going away from weekly schedules:

  1. In order to improve The Big 3s, I need to do them more often. Meaning, if you squat 1 time per week, that means 52 (at the most) squat sessions in year. If you squat 2 times, it is 104 sessions and if 3 times, it equals 156. Pretty obvious that doing The Big 3s only 1 time is kind of lame if you want progress.
  2. I need to have progress over time until I start stalling. If you increase the frequency of the lifts you can’t allow you the same type of progress with respect to weights as you would do in a normal 1 time per week regiment. Then you need to play around with volume and stressing your CNS by a heavy topset
  3. My focus for squat and bench press will be the same and they will be done on the same day. When I do a high volume for squats with sets of 5s, I will do a “CNS” day for my bench press where I will apply 5/3/1 with a heavy topset followed by a 3-5 dropsets of 5s. The same applies for squat.
  4. I will not have a strict setup for my deadlift and I will only deadlift every other back session. I will start off with sets of 5s until I reach a given weight. Then I will swap over to one session where I will do multiple sets of 3s. I will start with 6 sets and over 3 workouts I will increase the amount of sets with 1. When I reach 8 sets, I increase the weights with 5kg and start over. The other deadlift session will be a “CNS” session where 5/3/1 is utilized and several singles are performed across. The other back session will consist of rows and rack pulls. Sets of 5s and a small increase in sets and weights over a period of time.
  5. Military Press to be introduced and performed on the alternative back day. One session will be sets of 5 and the other a CNS just like the deadlift with multiple singles.
  1. Deload weeks will be introduced on a regular basis and rest between sessions may vary depending on how I feel.


Especially the rest will be a key indicator and one of the main reasons why I break up with a typical week to week pattern. Sometimes I may workout 3-4 times in a row and sometimes every other day. By keeping a good journal I can easily read through the previous sessions and make progress by tweaking around with the weights and sets. If one day is particular heavy on a certain weight, I will reduce the weights and increase the amount of sets in order to maintain the volume.

Your question will probably be: When and how do you reset?
My sets of 3s will be the given factor for when to reset. When I can’t perform 5 sets of 3 reps, I will not go down to doubles or singles (I already do that on the CNS day). Then I will cut back to sets of 5 and reduce weights. What weights to use will vary, but I will ramp up faster in order to get back to sets of 3 again. The CNS day will always be experimental, but normally the starting weight will be the same as I do on the sets of 5s day.

I have left out more or less all assistant work. I do some JL-Press and biceps curls for arms. For my shoulders I do some high reps flyes movements just to get some blood in there.

In the below image you can see a fresh image of my workout log so far.

Workout Log

Workout Log

Summary of Week 02 – Making Progress

Another great week in “paradise”!
I am quite satisfied that I can ramp up the weights from week to week and still being able to maintain the amount of sets and reps. The bench press should be a limited factor and my elbows do sometime start shouting on the dropsets. I can easily do the sets of 5 with no issues, but when I do my 5/3/1 day, they start complaining on the dropset.

I’m also suffering a bit from callus in my hand and due to this I am only deadlifting every other back day. Hopefully that will help with the situation as using straps on deadlift is not an option. It’s not because I need to improve my grip or anything, it’s just that it feels awkward when pulling with straps.

The upright rows is an exercise I am going to take out. I’ve tried it for several weeks, it gives me basically nothing compared to heavy power shrugs. Not sure what to replace it with, but I think some kind of “wings” movement. Close-grip lat pulldown is always an option…..

Deadlift: 195kg x 5 | 210kg x 3 | 4S-1R @ 225kg
Power Shrugs: 5R @ 155 – 195 – 205 – 205 – 205 – 205 – 205kg

Squat: 170kg x5 | 182,5kg x 3 | 200kg x 1
Bench Press: 5S-5R125kg
Calf Raise: 5S-10R @ 160 – 180 – 200 – 200 – 200kg
Flyes: 5S-8R @ 10 – 15 – 17,5 – 20 – 20

OH Press: 80kg x 5 | 87,5kg x 3 | 3S-1R @ 95kg
Seated OH Press: 8R @ 60 – 70 – 80 – 85 – 95kg
Barbell Rows: 8R @ 55 – 75 – 95 – 95 – 95 – 95kg
Upright Rows: 5S-5R @ 57,5kg

Squat: 5S-5R @ 175kg
Bench Press: 127,5kg x 5 | 135kg x 3 | 142,5kg x 1 | 3S-5R @ 110kg (dropset)


When and How to Use a Lifting Belt

Anders Bore:

I was planning to do a post on equipment, mainly the use of belt, but since James at Venture Elite Performance has already made a really good post, I will just “steal” this one. The only thing is that I actually prefer the olympic belt even though I have a powerlifting belt as well, but that is just a personal preference. The key thing is to know when to NOT use the belt and in most cases I’ve seen regular people wear belt way too often. You don’t grow a big squat (or deadlift) by using a belt. Sure, it will help you on the doubles and singles, but then again, doubles and singles shouldn’t be your “bread and butter” for the squat session

Originally posted on Venture Elite Performance:

4 Inch powerlifting belt 4 Inch powerlifting belt

A lifting belt is as much a part of your gym wear as trainers and a t-shirt. Most people who have been in a gym will have seen wide variety of lifting belts being used across multiple different exercises. Big guys, small guys, big girls and small girls all wear belts but how do you know when to use one and are you doing any damage to your body by wearing one to soon?

Types of belts 

There are generally two types of lifting belt used, you get the 4 inch powerlifting belt and the 2 inch olympic lifting belt. Now which one you purchase is going to depend on your sport. If you do a lot of squatting and deadlifting you will want to buy a 4 inch powerlifting belt on the contrary if you are planning on cleaning and snatching a fair bit you will…

View original 1,238 more words

WOD: Summary of Week 01 – A New Year

Happy New Year!

Somewhat amputated week, but I managed to get in some training. Nutrition and sleep has been good and I am not stalling in any of the lifts, which is nice. I really like the 5/3/1 squat session as it gives me a feel for the new weights on the sets of 5s (or more) on the other day. Kinda gives me a heads up. Truth be told, I think I soon have to drop down in the weights in order to maintain the progress and thus being able to push for several sets in a session, avoiding the volume to drop too much. I probably have to start using knee wraps too in order to avoid injuries in the long run.

OH-press is really going well and I am on the right track to where I was some years ago. I don’t have any goals yet, but as long as I grind out as many sets of 5s, the goal doesn’t really matter.

I am not supposed to do rack pulls on the deadlift day, but ignored it this time as the week was so short. Rather do the rack pulls if I only have one session and I am not doing OH Press….

Squat: 165kg x 5 | 177,5kg x 3 | 195kg x 1
Bench Press: 5S-5R @ 122,5kg

Deadlift: 6S-3R @ 195kg
Rack Pulls: 5R @ 180 – 215 – 215 – 215kg

Squat: 5S-5R @ 170kg
Bench Press: 125kg x 5 | 132,5kg x 3 | 140kg x 1 | 3S-5R @ 117,5kg

OH Press: 5S-5R @ 80kg | 3S-3R @ 65kg (slow desent on dropset)
Side Laterals: 6S-8R @ 65 – 85%
Rear Delt Flyes: 4S-8R @ 60%
JL-Press: 5S-8R @ 55kg
Barbell Curl: 8R @ 20 – 30 – 40 – 50kg | 5S-5R @ 50kg

WOD: Summary of Week 52

Last week of the year and somewhat amputated due to Christmas. Nevertheless, it is good to get in to the gym and throw some weights around. As for the summary for the year I will conclude that in a different post

Rowing (Smith): 8R @ 50 – 70 – 90 – 90 – 90 – 90kg
Rack Pulls: 5R @ 150 – 180 – 210 – 210 – 210 – 210 – 210kg
OH Press: 5S-5R @ 77,5kg
Upright Row: 4S-5R @ 55kg

Squat: 5S-5R @ 165 | 3S-3R @ 130kg
Bench Press: 5R @ 122,5 | 3R @ 130 | 1R @ 137,5 | 3S-5R @ 115kg
Flyes: 8R @ 10 – 15 – 15 – 17,5kg

WOD: Summary of Week 51

Finally week before Christmas! It was a good week, but as I managed to step over with my left foot I had to to some slight modification. Made a final decision to start with sets of 5 on the deadlift. Felt terrible and realized it is a looooong time since I’ve done 5 reps! JL press is amazing and is probably the best triceps movement ever! I’ve had some slight issues with the elbows doing heavy triceps work, but with the JL press, this is not an issue at all. It also works great as assistant to the bench press.

The bench press was a little suprice on the Sunday as I had no problem at all doing 120 over 5 sets of 5. I remeber a few weeks ago where I had to struggle somewhat to execute 117,5kg. OH press is on track as well.

Bench Press: 5R @ 120kg | 3R @ 127,5 | 1R @ 135kg
Flyes: 2S-10R @ 12,5 | 2S-10R @ 15kg
Barbell Curl: 8R @ 30 – 40 – 50kg | 2S-5R @ 60kg
Hammer Curl: 8R @ 15 – 17,5 – 22,5kg (performed crossed)
JL Press: 3S-8R @ 50kg

OH Press: 5S-5R @ 70 | 3S-5R @ 80kg
Incline Bench Press: 2S-8R @ 50 – 60kg | 3S-5R @80kg
Lat Raise: 9R @ 8kg | 12R @10kg | 3S-10R @ 15kg

Deadlift: 5S-5R @ 190kg
Lat Pulldown: 3S-8R @ 52 – 61 – 70kg
Power Shrugs: 5S-5R @ 150 – 190 – 200 – 200 – 200kg

Squat: 5R @ 160 | 3R @ 172,5kg | 2R @ 180kg | 1R @ 190kg
Bench Press: 5S-5R @ 120
JL Press: 3S-8R @ 52,5kg
Hammer Curl: 8R @ 15 – 17,5 – 20 – 22,5kg (performed crossed) | 3S-8R @ 15kg (regular)

WOD: Summary of Week 49 and 50

Way too long since I’ve posted last time! I will combine week 49 and week 50 as I’ve had 2 short weeks. The good news is that I’ve been to the doctor again to check my blood pressure and I am the right track to bring it down. The main key is cardio and reduce salt (is not really the latter for me as I don’t use a lot of salt/spices)

Managed to fit in a session with cardio, but reduced the time due to deadlifting the other day. I am not sure what to do with deadlift now, but I think I will alternate between rack pulls and deadlifting for sets of 3-5. Will see how that goes. As for bench I will continue with triples and doubles.

Squat: 5S-5R @ 150 | 3S-4R @ 125
Standing Leg Raise15R @ 100%
Side Bends: 3S-10R @ 22,5 – 30 – 35
Situps: got cramp……

Bench Press: 5R @ 117,5kg | 3R @ 125 | 1R @ 132,5kg
Chest Press: 3S-10R @ 70 – 80 – 90kg

Cardio: 30min, 10% incline, 5km/h

Deadlift: 1R @ 200kg – 230 – 220 | 3R @ 200 (rest-pause)
Seated Rows: 3S-8R @ 60 – 75 – 80kg
Power Shrugs: 3S-5R @ 160 – 200 – 220kg
Back Raise: 3S-15R
Lat Pulldown: 4S-8R @ 70 – 89 – 89kg

Squat: 5S-5R @ 150 | 3S-5R @ 130
Bench Press: 5R @ 100 – 112,5 | 3S-5R 117,5kg | 3S-5R @ 105 (w/stop)

Front Squat: 2S-5R @ 20kg | 5R @ 40kg – 60kg | 3S-5R @ 80kg
RDL: 5R @ 60 – 100 – 120kg | 3S-5R @ 140kg
OH Press: 2S-5R @ 20 | 5R @ 50 – 60kg | 3S-5R @ 70kg

5S-5R @ 160 | 3S-3R @ 120
Seated Leg Raise12R @ 30 – 50 – 70 | 2S-8R @ 90kg
Bench Press
: 5S-5R @ 115kg
Flyes: superstrech
JL Press: 2S-8R @ 45kg

Rowing (smith): 2S-8R @ 40 – 70kg | 3S-8R @ 90kg
Rack Pull: 5R @ 170kg | 5S-5R @ 200kg
Seated OH Press: 8R @ 40 – 50 – 60 – 70 – 80kg
Upright Row: 3S-5R @ 50kg

WOD: Summary of Week 48

Back on track again and had a really good week. There is only 2 weeks left of the 5R world, but I think I will have to continue down that road with the squat as the weights are still light. That could change though. Bench press is OK and mostly due to 5/3/1 and I am not quite sure what to do when I’m done. I might try to hit multiple doubles and singles and use dropsets, but we’ll see. Deadlift was good and I start doing heavy doubles and singles for multiple sets with a couple of dropsets. I might add deadlift from box in order to strengthen the start of the pull.

Other than that I have started to use Trainingblog to track progress as it is designed for strength athletes.

Squat: 5S-5R @ 150kg | 3S-8R @ 120g (dropset)
Side Bends: 3S-15R @ 22,5 – 27,5 – 35kg

Bench Press
: 5R @ 115kg | 3R @ 122,5kg | 1R @ 130kg
Chest Press3S-8R @ 70 – 85 – 95kg (machine)
Lying Barbel Triceps Extension: 3S-8R @ 30 – 40 – 40kg
Lying Dumbbell Triceps Extension: 4S-8R @ 10 – 12,5 – 15 – 17,5
Dumbbell Flyes: 3S-10R @ 10 – 12,5 – 15

Deadlift: 2R @ 230kg | 3S-3R @ 172,5kg (dropset)
RDL: 3S-5R @ 120 – 130 – 150kg
Power Shrugs: 3S-5R @ 150 – 160 – 170kg
Shrugs: 4S-10R @ 22,5 – 27,5 – 35 – 35kg

Bench Press: 3S-5R @ 120kg
Squat: 5R @ 150 | 3R @ 162,5kg | 1R @ 175kg

WOD: Summary of Week 47

It was my last week in South Korea and I it was good to get home in order to continue my normal routine. For some reason my left shoulder was giving me some troubles so I decided only to do cardio. The cardio was great and I am getting used to the 1 hour inclination walk on the treadmill. Definently something I will keep up at home.

Since I haven’t been squatting for 2 weeks I decided to go in on Saturday just to see how my legs were. Since the shoulder was feeling fine and added some bench press. The setup was like this:

Squat: 5R @ 60kg | 5R @ 90kg | 3R @ 120kg | 2R @ 140kg | 2R @ 160kg | 1R @ 170kg | 1R @ 180kg
Bench: 5R @ 20kg | 5R @ 50kg | 2S-3R @ 80kg | 3R @ 110kg

As you can see I was focusing on singles towards the end. All the sets were done without belt and I was happy that my knees felt fine. The same with bench. Didn’t do anything crazy and the shoulder was feeling fine. Actually, I didn’t feel anything at all during the benching so that was good news.


WOD: Summary of Week 46

Short week where I focused more on cardio. I had some issues with the front delts and decided to take it a bit easy and the recovery session on Monday was indeed needed. Will probably do some more recovery work in week 47 before I start up for real in the gym back home

Recovery work for the back and shoulders
30 minutes cardio

Bench press:
3S-3R @ ~125kg (topset)
NG Bench Press:
5S-5R @ ~100kg
4S-8R @ 60%
Hammer Curls:
4S-AMAP @ 80%
Barbbell Curl:
5S-5R @ 55 – 85%
Triceps Pushdown: 
3S-AMAP @ 80% | Triceps OH Cable Pull: 3S-AMAP @ 80% (superset)

Cardio: 1 hour incline walk (10%, 5km/h | 13% 2x5min, 5km/h)

Cardio: 40 minutes incline walk (10%, 5km/h)

WOD: Summary of Week 45

Started the 5×5 regiment for squat and the 5/3/1 for bench press. This was a half-assed week as I was flying down to South Korea. I only got 2 workout according to plan and then I had to tweak around as the gym facility is totally different from home. For instance, it does not have a squat rack and the bench press really sucks! Monday and Tuesday was great and the remaining of the week was just recover work. I will most likely focus on the cardio side when I’m in Korea together with mobility and stretching.

Squat: 5S-5R @ 145kg | 3S-8R @ 115g (dropset)
Leg Curl: 3S-15R @ to failure
Standing Calf Raise: 4S-15R @ 40 – 80 – 110 – 110kg
Side Bends: 3S-10R @ 22,5 – 27,5 – 35kg

Bench Press
: 5R @ 112,5kg | 3R @ 120kg | 1R @ 127,5kg
Dumbbell Flyes: 3S-10R @ 90%
Triceps Extension: 3S-10R @ 90% + Triceps OH Extension 3S-10R @ 90% (supersets)

Recovery work for legs:
Leg Press, Leg Extension, Leg Curl and Seated Cal Raise
30 minutes cardio

Recovery work for chest and arms:
Benchpress, Flyes, Biceps Curl, Tricep Extention
30 minutes cardio