The big easy

Okay, så er du jo rimeligt booket må man sige

Nej nej, jeg havde fri i nat, jeg skal så småt til at spise måltid nr 2 idag, og så i jyden og træne ben og pat :king:

28-03
Swing @36kg x25 x3 sets
H2H swing @24kg x30 x2 sets

Peak 8 (30sec hard/ 1min 30sec easy)alternating between
A1: 20kg Bg bag arm throw / push up x10 + rope skipping x4sets
A2: Battling ropes/ TRX rows + rope skipping x4 sets

Walk 30 min

29-03
Warm up
Squat @80kg x3, @90kg x2, @100kg x1, @110kg x1, @100kg x1
Bench singles @70, 82, 82, 80, 70, 77, 75, 75

Pretty much disapointing results for 2 months on this program. Does not suit my needs and timeframe to achieve my goals.
Next week is deload, the week after that I'll be on holidays in France, no gym nearby.

After that I'll be trying my own template, a tweak on some previous stuff I have tried that worked great.

01-04

Circuit x3:
Swing @36kg x30
BG bag @12kg spins x20 each way
Push up x15
BG bag @20kg arm throws x20
TRX rows x15

02-04

Deload
Squat @70kg x5, @65kg x5
Bench @55kg x5, @50kg x5
DL @100kg x5, @90kg x5

Facepull @40kg x25

03-04
H2H swings @16kg x100
Sandbag complex @20kg: squats x20, reverse alternating lunge x20, jump squat x20

Holidays in France
07-04
Sprints @50m uphill x5 , push ups 10 x5, squat 10x5

09-04
Sprints @50m uphill x6 , push ups 25 x2, squat 25x2

11-04
Sprints @50m uphil x3
Sprints @80m flat x3
Push ups x30

Looking forward to start lifting again on Monday

15-04
nearly 2 weeks break...
Squat @70kg x5
Bench @55kg x5
DL @80kg x5
Chinup x5
Face pull @40kg x15
Swing @28kg x30
Stretch
Fuck that felt heavy...

16-04
Rope skip, suitcase walk, swings
SSB squat @65kg x5, @60kg x5
Bench @57,5kg x5, @52,5kg x5
DL @85kg x5, @80kg x5
Swings @40kg x25, H2H @20kg x26
stretch

17-04
Little DOMS in the adductors

Rope skip, walking lunge, swings @32kg x50
Squat @75kg x5, 70kg x5
Bench @60kg x5, 55kg x5
DL @90kg x5, 85kg x5
Cable face pull @45kg x16
Tabata 3 min: battling ropes
Stretch

Left the gym feeling great and loose

19-04
FIBO convention

DL @125kg x12 at the IPF stand

Thierry Sanchez skrev:19-04
FIBO convention

DL @125kg x12 at the IPF stand

Vidz Wanted!! :mrgreen:

hehe, no videos but I did get an Eleiko pin :lol:

Thierry Sanchez skrev:hehe, no videos but I did get an Eleiko pin

Lucky you!

Are there any KB-competitions at the FIBO?

No KB competitions, but KB in almost every second stand that sells equipment.

22-04
Start of my experimental program, all easy reps

Warm up: rope skip, prowler push, suitcase carry, fig8 to stop, light club, swings
DL @120kg x1, 130x1, 140x1, 150x1, 140x1, 140x1, 130x1
Bench @70kg x3 x3
Squat @80kg x5, 75 x5
Swing @32kg x1min
Cable face pull @50kg x16
stretch

24-04
Warm up circuit x2: rope skip, suitcase walk, MB throws, swing

Koji squat @40kg x5, 50kg x4
Squat @90kg x3 no belt, @95kg x3 with belt, @90kg x3 wirth belt

Koji bench @40kg x8
Bench singles with pause @70, 75, 80, 85, 80, 80kg

DL @120kg x5, 110 x5
swing@40kg x1min
BW rows x15
stretch

26-04
Warm up
Squat singles @100kg, 110, 120 (fail -too greedy, should have gone 115 or low bar), 100, 100, 100, 90kg
Bench @72,5kg x5, @ 67,5kg x5
DL @130kg x3, @120kg x3, @120kg x3
H2H swing @32kg x20
Cable face pull @50kg x10
Stretch

Ser ganske fornuftigt ud med henblik på at sætte nye rekorder i din klasse!

Med 110kg i squat har du vel allerede slået den med 20 kg?

Squatman skrev:Ser ganske fornuftigt ud med henblik på at sætte nye rekorder i din klasse!

Med 110kg i squat har du vel allerede slået den med 20 kg?

Thanks Squatman!
But it turns out Nordland cup is going to be the official raw DM, so it might attract some more talended lifters. I have no idea how many other old farts are going to compete, and actually thinking about dropping 3 kg to go under 66kg.
Also, who knows if I'll get white lights on the day? It's going to be a good learning experience regardless!

Ja, jeg tror også det er en ret positiv udvikling for sporten at stævner og rekorder bliver officielle, og nordland kunne godt gå hen og blive et rigtigt stort stævne

Din fedtprocent er ca 0 nu, hvordan vil du smide 3 kilo?

Looking forward to seeing who turns up indeed! Being an official DM should attract more people.

I reckon my fat% is around 10%, I do not do much cardio these days and enjoy homemade ice cream most days

I got tested at FIBO last week on a very expensive machine (not Tanita) and it said 7% (with very little visceral fat)

Thinking of dropping most carbs and salt 5 days before, taking some husk fiber and hope for the best. Oh and no ice cream from now on.

Got a better idea, I'm all ears!

Tja, tjo, fremgangsmåden lyder jo fornuftig, min pointe var blot at 3 kilo er ret meget, i forhold til hvor lidt du har

Men nu kan jeg selvfølgelig heller ikke sige om alt den is har sat sig lidt :hihi:

30-04
Warm up: rope skip, battling ropes, suitcase carry, swings, light clubs

DL singles @117kg x1, 127 x1, 135 x1, 142 x1, 152 x1, 160 x1 PR, 145 x1, 135 x1
Koji bench @40kg x5, 50 x5
Bench 77,5kg x3, 75 x3, 70 x3
Squat @80kg x5 (was supposed to be 85kg), 80 x5
Swing @32kg x20
Cable face pull @50kg x20

stretch

Still weird to do singles and not max out. Must be getting wiser :Â´)

02-05
Warm up: Rope skip, prowler, koji squat

Squat @100kg x3, 95 x3, 90 x3
Bench singles with pause @72,5kg, 80, 87,5, 82,5, 82,5, 80, 80
DL @130kg x5, 117,5 x5
Face pull @60kg x12

stretch

04-05
Training in Sønderborg. Squat and bench equipment less than optimal. I do not understand how such silly designs are allowed to be made and sold... And who decides to buy that shit?

Warm up
Squat singles @ 105kg, 112,5kg, 117,5kg, 105, 105, 105
Bench @70kg x5, 70kg x5 Didn't feel safe to go heavier alone on this bench
DL @135kg x1 felt heavy so dropped down to 100kg x5, 100kg x5
BW rows x10
stretch

05-05
Move tree logs for 3 hours

07-05
DL singles @115kg, 125, 132, 140, 147, 155, 162 moved 2 cm...
Bench @80kg x3, 75x 3, 75 x3
Squat @92,5kg x5, 82,5kg x5
Facepull @50kg x20

stretch

09-05
Warmup: prowler run x40m, rope skip x100. x2 sets.
Med ball throws x5 each side, hindupush ups x5, walking swing @40kg x10, squat with bar x5, chin up x5. x2sets

Squat @100kg x1 no belt high bar, felt easy.
Squat @105kg x3, 100kg x3, 95kg x3

Bench @82,5kg x2 x5sets
(Had planned to do singles with pause, however the first set @82,5kg felt hard, so switched to doubles no pause)

DL @135kg x5, 120kg x5

Feet up hip thrusts x20
Band x walk
Hand over hand thick rope pull
stretch

11-05
Extended warm up
(Had planned a session, but lack of sleep and a stiff neck upon waking told me to take it easy)

Teaching all weekend.

14+15-05
Full rest
Setting up a 3 day cycle

16-05
Easy day
Warm up: rope skip, box jumps, suitcase walk, med ball throws, KB swings

Squat @40kg x5, 50kg x5, 60kg x5, 70kg x5
DL @60kg x5, 80kg x5, 90kg x5, 100kg x5
Bench @30kg x5, 40kg x5, 55kg x5

H2H KB swing @24kg x20
BW rows x12
Facepull & pull aparts x12

stretch

17-05
medium day

Warm up
Squat @62kg x2, 70 x2, 77x1, 85 x1, 92,5kg x3
DL @70kg x3, 100x3, 130x3
H2H KB swing @28kg x20
Bench @50kg x3, 60x3, 70x3
Cable fce pull x10 x2 sets
stretch

18-05
Peak day: Heavy singles

am
Warm up: rope skip, swings, get up, squat
Squat @80x1, 90x1, 100x1, 107x1, 115x1, 120kg x1 PR, 107x1, 100x1
(Still can't get those bloody elbows in. As soon as a I come out of the hole I loose the tension in the shoulders/ elbows.)

Bench @67x1, 75x1, 82x1, 90kgx1 fail, 85x2, 80x2

Chinups x10, face pull x10, pull apart x10

Pm
DL @115x1, 130x1, 140x1, 150x1, 157x1, 162,5kg x1 PR (felt the spine round a bit, but the back is fine)

The big easy

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