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.

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

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

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

Thursday:
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

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


Monday:
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

Tuesday
Squat:
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

Friday:
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.

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

Tuesday
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

Thursday
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

Friday:
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.

Bc

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

Monday:
Recovery work for the back and shoulders
30 minutes cardio

Tuesday
Bench press:
3S-3R @ ~125kg (topset)
NG Bench Press:
5S-5R @ ~100kg
Flyes:
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)

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

Thursday:
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.

Monday:
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

Tuesday
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)

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

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

Small Trip to Geoje in South Korea

I finally got a chance to go to South Korea again. It has been almost a year since I’ve been there last time and it was about time to haul my ass over there. I will probably go more frequent as I am covering for a person that is on rotation there. That means I will stay a couple of weeks every 2 or 3 months. My wife and I would like to do another term abroad, but as long as the ministry of foreign affairs in Norway is being an ass, we have to wait. Nevertheless, I don’t want to do anything crazy right now as the Norwegian oil and gas industry is being hammered in the market with an oil price dropping like a rock. People are being let off work and the optimism that once was has turned into a little “depression”, especially in my reign. There is enough work though, but the market is really stirring hard in the soup right now…..

Even though I am only staying for 2 weeks, I made the necessary arrangements with respect to training; I brought along my training clothes, shoes, weightlifting belt, whey protein, kre-alkalyn and a shaker. I am staying at the Samsung Hotel in Geoje and the training facilities are “OK” if you look on Korean standard. I will probably do a little change from my normal routine, which is fine. There is a pool there I definitely will use and I guess it is time to focus more on cardio. Truth be told, the cardio has not been prioritized at all and that is easily noticed…..

This week was also the first week of doing a standard 5×5 regiment and it felt great. The weights will ramp up fast now (when I get home, to be precise). I think I will do the same with the deadlift as this week was supposed to be the last one before hitting the peak. I will drop down and do sets of 5 with some heavy rack pulls for triples or doubles.

Time to hit the sack now and wait for the jet-lag….

WOD: Summary of Week 44

Great week and the last with supersets. The deadlift was great, mostly due to the fact I’ve stopped doing squats. Rack pulls increased as I pulled more with heavier weights. My lats go trashed for some reason so no need to do more work on them for the week. Took a few days rest before going in on Sunday to do some “motivational stuff” for my shoulders and arms…. Progress is good and diet is almost there…..

Monday:
Squat: 5S-5R @ 150kg | 3S-6R @ 130kg (superset)
Leg Curl: 3S-15R @ to failure
Standing Calf Raise: 4S-15R @ 40 – 80 – 110 – 110kg
Side Bends: 3S-10R @ 22,5 – 27,5 – 35kg

Tuesday
Bench Press
: 5S-5R @ 117,5kg
Dumbbell Flyes: 3S-10R @ 90%
Triceps Extension: 3S-10R @ 90% + Triceps OH Extension 3S-10R @ 90% (supersets)

Thursday
Deadlift: 1S-2R @ 220kg | 3S-3R @ 185kg
Rack Pull: 5R @ 205 | 5R @ 215 | 5R @ 225kg
Good Mornings 3S-10R @ 20 – 30 – 40kg

Sunday:
Randow stuff focusing on shoulders and arms……

WOD: Summary of Week 43

Short week with only 3 sessions, but it was enough as I was struggling with a cold. Tuesday didn’t feel too great even though I made it through all of the sets and reps. Decided to increase only with 2,5kg for the next session. Deadlift is getting better, but squatting on the same day was not a good idea after all so that’s a big lesson learned! Only got one week left before changing from supersets to regular 5×5 in the squat and 5/3/1 in the bench press. Deadlift stays with is own routine and I will introduce military press on the fourth day.

Monday:
Squat: 4S-4R @ 145kg + 4S-6R @ 125kg (supersets)
Leg Curl: 3S-15R @ to failure
Standing Calf Raise: 4S-15R @ 40 – 80 – 110 – 110kg
Side Bends: 3S-10R @ 22,5 – 27,5 – 35kg

Tuesday
Bench Press
: 6S-5R @ 115kg
Dumbbell Flyes: 3S-10R @ 85%
Triceps Extension: 3S-10R @ 85% + Triceps OH Extension 3S-10R @ 85% (supersets)

Thursday
Deadlift: 1S-2R @ 207,5kg | 5S-3R @ 180kg
Rack Pull: 5R @ 200 | 4R @ 210 | 3R @ 220kg
RG Pulldown: 3S-8R @ 85-95%
Standing Lat Pulldown: 3S-12R @ 70-85%
Good Mornings 3S-10R @ 20 – 30 – 40kg

Time to Order EPA/DHA and BCAA!

I’ve cut back on the supplements, which is nice for the wallet and at the same time my food intake has improved. Nevertheless, there is always room for something and as I mentioned in a previous post I have focused more on the peri-workout nutrition. This means I need to re-stock the BCAA.

The trick with BCAA is to get the most out of the money spend. The thing you should look for is the 3 AA called L-leucin, L-isoleucin and L-Valin. Some companies add on other AA’s like glutamine to justify a stiff price. The only thing you need is the 3 AA I mentioned. Most of the shitty stuff on the market have a low BCAA percentage, usually around 20-50% of the total AA content where the good ones can have somewhere between 60-90%. I am buying the SmartSupp BCAA as the price is low and the BCAA percentage (per serving) is 84%. To compare the BCAA Xplode from Olimp only have 60% BCAA per serving and in addition they have added in L-Glutamin which is impossible to not get enough of through your diet.

So next time you are pruchasing the BCAA, check the content for the 3 AA in one serving. Don’t let the addition of other AA fool you!

SmartSupp BCAA

SmartSupp BCAA

The same can be said with oils. What you are looking for here is the DHA and EPA content. Don’t just look at the omega-3 content or even worse, the fishoil content. There are many other cheap sources for omega-3, but DHA and EPA are the limited ones. You want to figure out how much EPA/DHA you can get out of one serving. As a rule of thumb you should go for a big buy on those pills that have more than 1,5g of EPA/DHA per serving. Usually one serving is 3 pills. Regular “cheap” omega-3 pills have a serving content of 0,54g and 0,36g EPA and DHA respectively. The high-grade will have around 0,99g and 0,66g per serving. If you don’t intend to buy big bulk, the very cheapest low-grade omega 3 supplement will actually be cheaper than the high-grade. With this I mean the price increase per serving for the low-grade to meet the content of the high-grade. This is the case for Smart Supps Omega-3 pills. If you buy any other, the price serving will always favour the high-grade. The lessons learned here is to always buy big bulk of a high-grade omega-3 pill.

The one I will stock up is a cheap high-grade Star Nutrition Omega-3 pill. The 70% is how much omega-3 oil there is. The percentage of EPA/DHA is 78,6%, which is actually lower compared to the low-grade pills where the EPA/DHA is 85,7%, but the overall omega-3 content is only 30%.

Big Buy Star Nutrition Omega-3 70%

Big Buy Star Nutrition Omega-3 70%

WOD: Summary of Week 42

It was the startup after vacation and of course I had gotten a cold. The whole week was a little messy but managed to get through the Tuesday and Wednesday with no problems. The deadlift session on Friday was a nightmare. I basically bombed out as I tried to do a 220kg pull just to see where I was. To my surprise I didn’t manage to even lock it out. This si an easy weight, but I am starting to wonder that the squatting I do prior to deadlift might interfer more than I thought. From now on I will leave that out. I will probably just go down to squatting one time per week or add it on the last bench press day. I started the rack pulls this week and that worked well. The Sunday was a lazy day and I just experimented with the bench press to see if my right arm wrist and should was ready for next week session. Had no issues with the 135kg topset.

Tuesday:
Squat: 5S-4R @ 140kg + 5S-6R @ 120kg (supersets)
Leg Extension: 3S-15R @ minisets to failure
Standing Calf Raise: 4S-15R @ 50 – 80 – 100 – 100kg
Side Bends: 3S-10R @ 25 – 30 – 35kg

Wednesday
Bench Press
: 7S-5R @ 110kg
Dumbbell Flyes: 3S-10R @ 85%
Triceps Extension: 3S-10R @ 85% + Triceps OH Extension 3S-10R @ 85% (supersets)

Friday
Squat: 2S-5R @ 130kg
Deadlift: 1S-2R @ 210kg | 3S-3R @ 170kg (speed)
Rack Pull: 3S-3R @ 190 – 200 – 210

Sunday
Bench Press: 3R @ 110 | 3R @ 115 | 3R @ 120 | 1R @130 | 1R @ 135
Wide Grip Bench: 2S-5R @ 120kg
NG Bench Press: 2S-5R @ 100kg
Hammer Curl: 4S-10R @ 85%
Dumbbell Biceps Curl: 4S-8R @ 85%

WOD: Summary of Week 40

Forgot about this weekly session as it was posted in draft. Nevertheless it was the start of supersets in the squat. This is something I will do for this block before shifting over to a 5 rep regimen  and increase weights over time.

Monday:
Squat: 5S-4R @ 135kg + 5S-6R @ 115kg (supersets)
Leg Extension: 3S-15R @ minisets to failure
Standing Calf Raise: 4S-15R @ 50 – 80 – 100 – 100kg
Side Bends: 3S-10R @ 25 – 30 – 35kg

Tuesday
Bench Press: 8S-5R @ 105kg
Dumbbell Flyes: 3S-10R @ 80%
Triceps Extension: 3S-10R @ 80% + Triceps OH Extension 3S-10R @ 80% (supersets)

Thursday
Squat: 2S-5R @ 125kg
Deadlift: 1S-3R @ 210kg | 5S-3R @ 170kg (speed)
Rows: 5S-8R @ 40 – 80 – 100 – 60kg (done in smith machine)
NG Reverse Grip Pulldown: 3S-8R @ 80%
Side Lat Pulldown: 4S-10R @ 85%

Friday
Bench Press: 8S-8R @ 105kg
Cable Cross: 3S-10R
Hammer Curl: 4S-10R @ 85%
Rope Biceps Curl: 4S-8R @ 85%

Saturday
Seated Lateral Raise: 4S-10R @ 9 – 9 – 12,5 – 12,5kg
Bent Over Lateral Raise: 3S-10R @ 12,5kg + 3S-8R @ 9kg (supersets)
Cable Front Lateral Raise: 3S-10R @ 90%
Front Lateral Raise: 3S-8R @ 15kg + 3S-8R @ 12,5kg + 3S-8R @ 9kg (supersets)
Seated High Bar Rows: 3S-10R @ 90%
Shrugs: 2S-12R @ 25kg

Back on Track After Vacation

I haven’t gone into hibernation even though winter is knocking pretty hard on the door. In fact, I just arrived from a week in Venice and Florence. Nice with some hot weather before things gets dull, dark and rather cold up in the north. Nice with some break from the gym even though sightseeing like this easily turns in to a long-lasting cardio session. The feet were pretty beaten up when I got home, but that’s the joy of a cultural expedition in foreign countries…..

I went in to the gym yesterday and took up where I left before going on vacation. Ideally, I should take it somewhat easy as I just had arrived and as the volume can be somewhat challenging when you are doing supersets, but I ignored that and went straight in to business. I’ve started to train on empty stomach and just drink my peri-workout drink which consists of hypotonic energy drink together with BCAA. I increased that BCAA to 20g just to see if I could tweak the soreness and recovery a bit and boy was that a game changer. Normally I would struggle a lot with soreness in my legs after such a workout. The weights were doable; only 140 and 120kg combined in superset with 4 and 6 reps respectively. After the session I still felt great (ignoring the fact I have caught a minor cold) and when I woke up today I felt really OK. You may say this is coincident, but I have tried every trick in the book in order to avoid crazy soreness after vacation. This is what I can call a game changer!

Reduced soreness equals shorter recovery time which leads to increased training frequency or the possibility to increase workload more rapidly. You want some inflammatory response, but if you are able to slot in one extra session per week, I believe that is a good thing. I believe it all depends what you fuel your muscles during the workout. In the past I’ve ignored that completely and focused more on pre- and post workout. Now I cut back on pre-workout nutrition and try to get in to the gym with an empty stomach. The reason being I want to use as little blood for digestive purposes during the session and this is where simple sugars, BCAA and loads of water comes in to play. It pass the system quite fast, and is rapidly absorbed. The benefit for simple sugars during workout is highly underrated and the same can be said about leucine to jump-start protein synthesis. When all these biochemical processes are set into action during your workout it has a great impact on both soreness and reduced recovery time.

The next good thing about this is that you don’t have to rush your post workout meal as you’ve already flushed a great deal of nutrition through your system. I normally wait 1 hour or so before having a meal, not a shake! Taking the BCAA like this more or less can remove the need for protein shake completely if your basic nutrition is good and provide enough protein.

Udinese-Calcio-Logo-3D

The “Strama Effect” on Udinese

Udinese got its third consecutive home victory by beating a struggling Parma side 4-2. This was the fifth match of the season and despite having faced tough opponents in the opening, Udinese is well placed on third with 12 points. It started well for Antonio Di Natale as he did 2 goals against his former team Empoli in the season premiere. Then 3 tough matches were coming up; First a 0-2 loss at Juventus Stadium, then we secured a 1-0 victory (Danilo) at Friuli against a struggling Napoli team before we headed to Rome and secured another 1-0 victory (Thereau) against Lazio.

The quality of the games was not the best, both sides struggling with poor passes and lack of creativity up front. The difference was that Udinese finally could secure a win on a relatively poor day at work, which was totally absent under Guidolin’s regime. Is this the so called “Strama effect” we are witness to?

Andrea Stramaccioni (Strama) was appointed to new Udinese coach as Guidolin retired into the dark corners at Friuli as a director to oversee the club portfolio to Udinese. His assistant team was allowed to stay until their contract expired and Strama was allowed to bring in his own team. One of the notable signings was former Inter player, Dejan Stankovic. My first impression was that this could be a very smart signing, mostly due to Strama’s experience with young players. Also, this is a coach for the future and he will be given time in Udinese to develop further and thus sticking around for a while. I am a firm believer in consistency and patient in a clubs coaching team, even in struggling times!

Nobody expects too much of Strama in the début season. The squad remains almost the same; the only difference is that Pereyra left to Juventus and Basta to Lazio. We signed some young prospects and got a few back from loan. The good thing is that the squad remained intact and you may argue that Udinese would have to make new signings in order to improve from last season’s poor performance. I don’t believe in that for two main reasons;

  1. There is still quality within the team in order to fight for a top 7 position.
  2. Udinese is in no financial position to purchase top rated established players in order to justify a previous poor season.

So why have Strama managed to guide Udinese to a third position after 5 matches? Of course there are some teams that have performed below expectation, but in the end of the day it doesn’t matter. You have to win your matches regardless others’ performance! Below I have listed some old tweets, mainly from pre-season that can explain some of the success so far.

The pre-season creates basis foundation with respect to strength and conditioning. Previous season it may seem that we have not been fit and we have been struggling with minor injuries. The things go hand in hand. If your fitness level is good, then you are less likely to contract minor injuries, muscle soreness, etc. It also allows you to start the season with oxygen capacity needed to last 90+ minutes. This has been the case so far. Udinese has been able to run for 90+ minutes and thus been able to maintain solid defensive work throughout the entire match. This is probably the most notable change from previous season.

The two posts here are related to the midfield. Previously the defensive contribution in the midfield came from Allan. In that respect he was more or less like a lonely rider in the midfield and it was easy to flank us on both sides. Strama has adopted a “flat 3” in the midfield where Allan is the anchor and Badu and Guilherme are helping him. Guilherme is a new signing and I was somewhat worried that he would turn out like Willians, but luckily he is more or less a copy of Inler. With a flat 3 doing all the grunt work in the midfield, we can allow ourselves to have 3 on top with either 2 strikers and a playmaker or with 2 offensive midfielders with a lone striker. So far both works!

It is a fact that it can be a challenge to have a co-striker with Di Natale. Muriel has so far not worked well with him as they are too similar. The new guy in town is Cyril Thereau. He is a typical target man that is able to maintain possession and either pass to a better placed player or to challenge and create opportunities on his own. Inside the box he is lethal mostly due to his technical skill with the ball. If you go on YouTube and search for his goal you can see that in most cases he is placing the ball in the far corner. The goal against Parma was a typical Thereau goal!

Another notable player that has made a huge impact on regaining possession and mess up the game plan to the opponent is Kone. He is more like Pinzi, but with better technique. He is the person who connects the midfield with the attack and has so far made a huge contribution in Udinese’s decent performance.

The tactical approach has changed a little and the formation varies from 3-5-2-1 to 4-3-1-2. The only thing that remains the same is the flat 3 structure on the midfield, which has proven crucial in order to balance the team in the defensive play. There is also more play through the middle in the latter formation as the former wing backs drop deep down in the pitch. To be it looks like Strama will use a 3 back line when Heurtaux, Danilo and Domizzi are fully fit. If one of them is out, he will drop to regular 4 back line, putting Piris in a left back position and Widmer as right back.

With all respect to what Guidolin achieved with Udinese it is clear that we can say that there is to some degree a “Strama effect” in Udinese. This is achieved both on the training ground and last not least but least through a more strict formation with the flat 3 in the middle. The squad seems fit and we don’t have to read in the official training reports that some players had to carry out alternative training. I am not saying that we won’t have injured players later on or form will drop, but I know that poor fitness level when you start the campaign will always follow you throughout the season. You will never be able to regain lost terrain and the unintended consequences could be that the coach start rotating players more often and swapping between different formation in order to make a quick fix to the table position.

The first goal will be to reach 40 points, as it always has been, and so far we are on the right track in order to achieve that well before the season ends next year. Being a little ambitious, I would say we should try to aim for a top 7 position.

Forza Udinese!

WOD: Week 39 – Deload!!

Didn’t really need a deload week, but I guess it was no harm to take it now as the next weeks will be tough. I didn’t cut back on the cardio though, and the Tabata interval on Wednesday was a killer and I was somewhat worried that I might had ruined my deadlift session the following day. Luckily there was some juice left in the tank to do a triple and sets of five. I didn’t do squats that day and for the working sets I did partials, meaning I would only lift up to my knees and then go down again. The pull from the floor is my weakest link in deadlift as once I get passed the knees I have no problems mostly due to my grip strength.

Both Friday and Saturday were easy and for my cardio I decided to do some rowing. It was OK, but I think I will stick to walking or interval running instead. Sunday I was full of energy for some reason and did 60 minutes on the treadmill. 55 minutes went like a charm, but really hit the wall in the last 5!

Monday:
Squat: 4S-4R @ 120kg
Inside and Outside of tighs in cablecross: 4S-12R @ 75%
Standing Calf Raise: 4S-10R @ 40 – 80 – 80 – 100kg

Tuesday
NG Bench Press
: 3S-4R @ 105kg
Cable Flyes: 3S-10R @ 85%
Single triceps pushdown + Single triceps OH-extension: 4S-10R @ To Failure (supersets)

Wednesday:
Cardio: 4 minutes Tabata intervall training (8 cycles of 20s sprint and 10s walk)

Thursday
Deadlift: 1S-3R @ 220kg | 5S-5R @ 170kg (partials)
Rows: 5S-8R @ 40 – 60 – 80 – 80kg (done in smith machine)
Standing Calf Raise: 4S-15R @ 40 – 70 – 70 – 70kg
Cardio: 30 minutes on rowing machine

Friday
Bench Press: 4S-4R @ 100kg
Dumbbell flyes: 3S-10R
Hammer Curl: 4S-10R @ 85%
Bicep Curl (ez): 4S-8R @ 85%
Biceps Curl (barbel): 3S-10R @ 85%
Cardio: 30 minutes incline walk

Saturday
Military Press: 6S-10R @ 70kg
Bent Over Lateral Raise: 3S-10R @ 15kg + 3S-8R @ 10kg (supersets)
Cable Front Lateral Raise: 3S-10R @ 90%
Front Lateral Raise: 3S-8R @ 15kg

Sunday:
Cardio: 60 minutes of incline (12%) walk (4,5km/h)

WOD: Summary of Week 38

Last week before I take a deload and continue with the next block. Pretty decent work week and did 5 sessions in the gym and a couple of cardio session outdoor and on my treadmill. The separate shoulder session I have in the end of the week is really paying off and I do recommend that to anyone that may have issues with the shoulders or upper back.

For the next 4 week I will mainly focus on supersets in my main lifts. This will be the final stage of the volume training before I start ramping up the weights somewhat and reduce the number of reps. The narrow grip bench press day will be changed to a speed day with sets of 3s and this is mainly to reduce stress on my elbows. Deadlift will live its own life and squatting on that day will stay light and I may change over to box squats instead.

Monday:
Squat: 5S-8R @ 125kg
Leg Extension: 4S-10R @ 90%
Leg Curl: 4S-10R @ 90%
Standing Calf Raise: 4S-10R @ 40 – 80 – 110 – 110kg

Tuesday
NG Bench Press
: 5S-5R @ 105kg
Incline Chest Press: 3S-8R @ 70kg
Bent Over Dumbbell Flyes: 3S-10R @ 10 – 10 – 12,5 – 12,5kg
Rear Delt Flyes: 3S-10R @ 85%
Cable Front Lateral Raise: 3S-10R @ 85%
OH-Press: 4S-8R @ 40 – 50 – 60 – 65kg

Thursday
Squat: 2S-5R @ 125kg
Deadlift: 1S-3R @ 210kg | 5S-3R @ 170kg (speed)
Rows: 5S-8R @ 40 – 80 – 100 – 60kg (done in smith machine)
NG Reverse Grip Pulldown: 3S-8R @ 80%
Side Lat Pulldown: 4S-10R @ 85%

Friday
Bench Press: 8S-8R @ 105kg
Cable Cross: 3S-10R
Hammer Curl: 4S-10R @ 85%
Rope Biceps Curl: 4S-8R @ 85%

Saturday
Seated Lateral Raise: 4S-10R @ 9 – 9 – 12,5 – 12,5kg
Bent Over Lateral Raise: 3S-10R @ 12,5kg + 3S-8R @ 9kg (supersets)
Cable Front Lateral Raise: 3S-10R @ 90%
Front Lateral Raise: 3S-8R @ 15kg + 3S-8R @ 12,5kg + 3S-8R @ 9kg (supersets)
Seated High Bar Rows: 3S-10R @ 90%
Shrugs: 2S-12R @ 25kg

Christmas in the Gym!

Sometimes you get “Christmas” in the gym, meaning that you can more or less lift anything without much effort and maintain perfect form. I’ve been fortunate to have two “Christmas” in a row now. It started on Sunday when I had a bench press day. As I am doing volume, I am keeping the weight at 100kg and try to grind 8 reps over 8 sets. Normally fatigue kicks in and I have to go down to 90kg for the last few sets. On Sunday I did all the 8 sets with no issues at all. It was like I could bench for an eternity! The same can be said with the accessory work, but it was the bench press that made my day in the gym

I had “Christmas” yesterday as well during squatting. It wasn’t really a heavy day as I am doing sets of 8s, but the 125kg felt like nothing. I know 125kg isn’t a lot, but the feeling you get when the weight feels like nothing is amazing. The accessory work was the same, but I have to admit that standing calf raise was somewhat shaky…..

There are two ways to utilize “Christmas” in the gym; most people will go nuts and add tons of weight and push themselves beyond limits and thus suffer injuries in the long run. A more conservative way of doing it would be to push yourself towards heavy triples or doubles. The one I prefer is to actually stick to the plan and “memorize” the workout as the day I could lift Mount Everest! I know it seems way too conservative and many of you would argue that I should test my limits as “Christmas” may not turn up for a while. My response to that would be that I will never let “Christmas” bring ego in to my session! It may be “Christmas” for my mind and muscles, but it sure isn’t for the joints!

Nevertheless, the feeling is amazing!

WOD: Summary of Week 37

A minor change this week as I missed on day due to the blood pressure analysis. It was nice with one extra day of rest though and on Sunday I had a really good chest and arm day. The bench press went like a charm and I am ready to increase with 5 kg for the next week. I will drop down a few sets. Deadlifting went fine, but I need to keep the squatting to a minimum as the volume is pretty high. Once the volume go down, I can increase the squats on this day.

Monday:
Squat: 6S-8R @ 125kg | 3S-3R @ 100kg full deep squat with pause at bottom
Leg Extension: 4S-10R @ 90%
Leg Curl: 4S-10R @ 90%
Calf Raise: 4S-10R @ 30 – 50 – 60 – 80
Side Bends: 4S-10R @ 25 – 30 – 35 – 35

Tuesday
NG Bench Press
: 5S-5R @ 100kg | 3S-5R @ 70kg (speed)
OH-Press: 3S-5R @ 40 – 50 – 60kg
Rear Delt Flyes: 3S-10R @ 75%
Triceps Pushdown 3S-10R @ 80% + Triceps Overhead Extension: 3S-10R @ 80% (supersets)

Friday:
Squat: 3S-5R @ 125kg
Deadlift: 1S-3R @ 202kg | 6S-3R @ 160kg (speed)
Rows: 4S-8R @ 40 – 60 – 80 – 90kg (done in smith machine)
Standing Calf Raise: 4S-10R @ 70%

Sunday
Bench Press: 8S-8R @ 100kg
Cable Cross: 3S-10R
Hammer Curl: 4S-10R @ 85%
Rope Biceps Curl: 4S-8R @ 85%

Blood-analysis

Time to Check the Blood!

This week will be a little different as I have been to the doctor to check the blood. For some reason the blood pressure was a little higher than I have had previously, so I got this apparatus to check the blood pressure over 24 hours. The blood analysis is a standard blood work, but where they also include trace minerals, vitamins and cholesterol breakdown. This is to check whether I get enough through the current diet or if a need to add some supplementation. The only vitamin and mineral supplementation I take now is Vitamin C and Magnesium.

A blood analysis is something I recommend everyone to do now and then. Some people say you should only visit the doctor when you “feel” bad, but I use the doctor to get a confirmation that my diet and training is OK and that there isn’t anything on the brink of becoming an issue. I got a remark on my diet that I probably should increase the fat percentage. I am more or less doing a 50/30/20 split between carbs, protein and fats, but I might go up to 25 and reduce the carbs.

I got the “routine question” if I was on any steroids, and the answer was of course NO!

WOD: Summary of Week 36

Heavy week as I did 5 workouts. Should probably have kept it to 4, but as I got a tricky start on Monday with a smashing headache during squatting I decided to go heavy at the end of the week. The Monday was basically squat and leave. The weights were easy and I have finally adjusted to a 8 rep regime. I have also found out that the reason for the headache was a peanut/sugar cookie I used to take prior to going to gym. The reason was to get some fat and simple sugar before doing heavy work, but as it turned out this was something that made thing worse.

The rest of the week was pretty good when I stopped taking this peanut cookie. Bench press improved as I did 2 more sets on 100kg prior to last week, but I will have to reduce the volume as my elbow started to hurt when I dropped to 90kg for the final 3 sets. The Saturday has become my favourite day as I focus on shoulders and middle back. The seated wide grip rows is an exercise I started this week and it is one of the better exercises to isolate the middle back by pulling the bar toward the chest and squeezing and holding the shoulder blades together for a few seconds.

The diet is good, but I will reduce the kcal somewhat as I feel I am getting a bit too much right now.

Monday:
Squat: 6S-8R @ 120kg

Tuesday
NG Bench Press
: 5S-5R @ 100kg | 3S-5R @ 70kg (speed)
OH-Press: 3S-5R @ 40 – 50 – 60kg
Rear Delt Flyes: 3S-10R @ 75%
Triceps Pushdown 3S-10R @ 80% + Triceps Overhead Extension: 3S-10R @ 80% (supersets)

Thursday:
Squat: 3S-5R @ 120kg
Deadlift: 1S-3R @ 192,5kg | 8S-3R @ 142,5kg (speed)
Rows: 4S-8R @ 40 – 60 – 80 – 90kg (done in smith machine)
Standing Calf Raise: 4S-10R @ 70%

Friday
Bench Press: 5S-8R @100kg | 3S-8R @ 90kg
Cable Cross: 4S-10R
Hammer Curl: 4S-10R @ 85%
Biceps Curl: 4S-8R @ 30 – 40 – 50 – 60kg

Saturday:
Seated Lateral Raise: 4S-10R
Bent Over Lateral Raise : 3S-8R
Seated Wide Grip Rows: 4S-8R
Lat Pulldown: 3S-8R
Side Lat Pulldown: 3S-8R
Shrugs: 4S-10R @ 25 – 30 – 35 – 35

WOD: Summary of Week 35

Nice to start the journey of chasing numbers again! I spend the last week to figure out my starting weights for the 8 reps cycle. By doing this it makes it easier to go adjust back to the old regime without getting too sore.

The first period will be high on volume with low intensity. I will do many sets, usually around 7-8 working sets and I will bump up the weights slowly over the nest month. No need to get to crazy when ramping up weights as form and volume is the key.

The week was a little different as I had trained in the weekend, but next week will be normal. Compared to previous months I will take rests when I feel the need for it. This meaning I might do 4 days in a row with one day rest before starting up again. As long as my diet is good and I get good sleep during the night, there is no need to back off in the start. Having said that, it is better to use deloads now and then where you reduce the overall tonnage, but still carry out a workout

Monday:
OFF due to training in the weekend

Tuesday
NG Bench Press
: 5S-8R @ 90kg
OH-Press: 3S-10R @ 60kg
Rear Delt Flyes: 3S-10R @ 75%
Triceps Extension 3S-10R @ 80%

Wednesday:
Squat: 3S-5R @ 120kg
Deadlift: 1S-3R @ 180kg | 8S-3R @ 130kg (speed)
Rows: 3S-8R @ 40 – 60 – 80kg (done in smith machine)
Close Grip Pulldown: 3S-8R @ 85%
Good Morning: 3S-8R @ 20 – 30 – 30kg

Thursday
Bench Press: 3S-8R @100kg | 4S-8R @ 90kg
WG Bench Press: 3S-5R @ 70kg
Hammer Curl: 3S-10R @ 80%
Biceps Curl: 4S-8R @ 30 – 40 – 50 – 60kg

Friday:
Cable Side Lateral Raise: 3S-10R
Seated Lateral Raise: 4S-10R
Bent Over Lateral Raise : 3S-10R
Lat Pulldown: 3S-10R
DB OH Pull: 3S-8R @ 30 – 35 – 40kg
Shrugs: 3S-10R