Tråd: Vio - Betroelser fra en br0r.

Opprinnelig skrevet av vio

A bit sore in my ass after squats.

Denne setningen er så full av WIN at jeg bare måtte sitere den. Ellers vil jeg bare si bra økter på deg om dagen.

Opprinnelig skrevet av Platon73

Da har jeg bestemt meg for å gjøre comeback som styrkeløfter.
93 kg klassen i 2013.

JAAAA!!!111222
Yngre veteran fra året man fyller 40, men det ser det ut som du fant ut.

Regner med det blir mer attraktivt å løfte utstyrsfritt i årene som kommer, og at dermed noe mer vrient å hevde seg i toppen av rankinglistene.

Utstyrsfritt = Løftesinglet, belte, tillatte håndleddsbind, ev. knevarmere fra rehband, titan eller et siste merke jeg ikke husker i farten, og sko.

Tommy Kono-varmerne må vel være lovlige?

Nei, TK er ikke lov

Treningen i dag er ikke noe spesielt å snakke om, men jeg var på hotellkonferanse med jobben i hele dag og klarte der å sette til livs følgende:

1L kakao (3x3.3dl)
Ca.200g waldorfsalat + 200g roastbeef
3 kyllinglår + tallerken med ris + tika masala
125g laks + tallerken med fløtegratinerte poteter
1 skål med blomkålsuppe
0.5L cola
3-4dl sitronfromasj
1 betydelig stykke eplekake
to never med hasselnøtter
+ glemte å ta med et anseelig mengde kjeks med druer og diverse oster, sikkert 80-100g totalt.

Etter dette orket jeg ikke å spise før nå, 8 timer snere, og da må jeg vel egentlig tvinge i meg maten. Satser på 500g bacon, 3-4 egg og 1L sjokomelk!
Deffer hardt!

Det var ein omponerande mengde mat.

Tok du med matvekt på konferanse? HardC0re

<jesus, er det julenisse-tema på fp?!
Tok med meg godt øyemål bare veggiss! Har sett roastbeef før!

wow - reneste faste-kur, dette.

TRAC told me to take a chill pill. -2% on total stress. Contrast shower and extra . Check. Hams and glutes are messed up, didn't manage to tie my shoe laces today. Unable to squat. Had to skip SSB Squat.

Week 17 Day 3
2/9/12 Bench press compo style
Est. 1RM: 185 kgs
100 x 3 x 1 @6 54% 300
130 x 3 x 1 @7.25 70% 390
150 x 3 x 1 @7.5 81% 450
160 x 3 x 1 @8.25 87% 480
168 x 3 x 1 @9.75 91% 504
Total NL 15 77% 2124 0

160 was flawless. Lightweight to the point of speedreps. Gained momentum throughout every rep. 168 was a bad setup, right scapulae slippage after liftoff resulting in caving in of the arch. Weights felt childish and I'm absolutely confident that free of mishaps 3x168 would be @9 at most, giving a 1RM estimate of 191 for compo form. Spectacular!

160:


Military
Est. 1RM: 94 kgs
50 x 12 x 1 @7.5 53% 600
60 x 10 x 1 @9 64% 600 587.0
55 x 10 x 1 @9 59% 550
Total NL 32 59% 1750 587

Opprinnelig skrevet av Polarman

når skal du ta 200?

Det gjorde jeg for noen år siden. Spørsmålet er vel egentlig "når skal du ta 2xBW raw?".
Og svaret begynner å nærme seg "aldri", for jeg har gått opp i vekt igjen siste 2-3 mndene selv om midjen er uendret, så nå må jeg klare 207.5 . Er opp til 43 på armene og buksene går ikke over lårene lengre.

Opprinnelig skrevet av Polarman

jeg spør igjen. når tar du 200?

Tja.. en gang mellom 12-16 uker kanskje?

Body Stress:
6
High Total Stress Levels

Adaptive Reserves:
5
Average Adaptive Reserves

Conclusion: No fatigue drops after initial. Low @s.

Week 17 Day 4
2/11/12 Squat w/dips(30kg)
Est. 1RM: 192 kgs
90 x 4 x 1 @6 47% 360
110 x 4 x 1 @7 57% 440
130 x 4 x 1 @7.5 68% 520
150 x 4 x 1 @8 78% 600
Total NL 16 62% 1920 0
A bit lacking in depth because the plates hit the floor prematurely. Still, plenty of kgs to go, and a good 30kgs stronger than the last time I tried this very fun exercise.

Bench press Rack Lockout 1 Board height
Est. 1RM: 196 kgs
110 x 4 x 1 @6 56% 440
140 x 4 x 1 @7 71% 560
160 x 4 x 1 @8.5 82% 640
165 x 4 x 1 @8.75 84% 660 315.6
155 x 4 x 2 @8.25 79% 1240
Total NL 24 74% 3540 315.6

Opted for bottoms up press from 1 board height in stead of 1.5 board bp as I didn't have a spotter. Strong today!



SLDL
Est. 1RM: 188 kgs
130 x 8 x 1 @7 69% 1040
140 x 8 x 1 @7.5 75% 1120
150 x 8 x 1 @8.25 80% 1200
Total NL 24 75% 3360 0

Og bar overkropp? Dette er ikke Elixia, forstår jeg! Tom laiks!

Bøy med dips, er med ekstra vekt i et dipsbelte?

Jepp. 30kg i belte. Blir litt lettere på ryggen, men vekten blir litt mer posterior i bunnposisjon.

Opprinnelig skrevet av Polarman

så lenge til?
den 160x3 så jo lett ut. så ut som @ max 7

Ja det kan du si. God dag, godt sett. Tenker det var en @8. Noe fartstap på siste rep. Hadde nok 2-3 reps å gå på.

Legger ved et par striper siden jeg først er i gang!

En stripe inspirert av samtale med Rock!
http://i327.photobucket.com/albums/k...s061/falsk.jpg

Og litt tenåringsnostalgi for oss gutter rundt 30:
http://i327.photobucket.com/albums/k451/kes061/144.jpg

Week 18 Day 1
2/13/12 Squat w/belt
Est. 1RM: 183 kgs
80 x 3 x 1 @7 44% 240
110 x 3 x 1 @7 60% 330
130 x 3 x 1 @7.5 71% 390
150 x 3 x 1 @8.5 82% 450 233.7
142.5 x 3 x 1 @8.75 78% 428
Total NL 15 67% 1838 233.7

BP legs up
Est. 1RM: 164 kgs
90 x 4 x 1 @7 55% 360
110 x 4 x 1 @7 67% 440
130 x 4 x 1 @7.75 79% 520
135 x 4 x 1 @8.25 83% 540
137.5 x 4 x 1 @8.75 84% 550 317.6
130 x 4 x 3 @8.25 79% 1560
Total NL 32 75% 3970 317.6

Floorpress CG
Est. 1RM: 158 kgs
90 x 6 x 1 @7 57% 540
110 x 6 x 1 @7.5 70% 660
120 x 6 x 1 @8 76% 720
125 x 6 x 1 @9 79% 750
Total NL 24 70% 2670 0

Up in all 3 in spite of being Stress>=4 all week. Cool.

TRAC told me to cut stress due to high stress again.

Week 18 Day 2
2/14/12 Deadlift
Est. 1RM: 220 kgs
130 x 4 x 1 @6 59% 520
170 x 4 x 1 @7 77% 680
200 x 4 x 1 @9 91% 800
Total NL 12 76% 2000 0

A new no-no-no dl PR I think. Still, could have done 5 or 6 reps. 200 is too easy. Possibly up for 235+ with belt on a good day.

Bench press
Est. 1RM: 187 kgs
100 x 3 x 1 @6 54% 300
130 x 3 x 1 @7 70% 390
150 x 3 x 1 @7.75 80% 450
162.5 x 3 x 1 @8.75 87% 488 261.0
162.5 x 2 x 1 @8.5 87% 325
Total NL 14 75% 1953 261

Not completely shitty, but I think I could/should be able to do better by 2.5kgs at the very least. Still, 1RM is ok. And I'm adding a kg or two to my 1RM estimate every week or so.

Squat w/dips(30kg) w/dips(30kg)
Est. 1RM: 175 kgs
85 x 5 x 1 @6 49% 425
115 x 5 x 1 @7 66% 575
135 x 5 x 1 @8.75 77% 675 385.0
135 x 4 x 1 @8.5 77% 540
Total NL 19 67% 2215 385

Used small plates, thus being able to go deeper. Too deep in fact. Using this as a substitute for SSB squat as both exercises takes some of the load off my back.

I dag hadde jeg en veldig koselig dag på jobb, for 8 av 9 pasienter skulket. Spiste godteri, satt på fb, sov litt i stolen, teh works. Kom hjem helt uthvilt, og det var veldig forvirrende for jeg er jo vant til å ta tuppluren min etter jobb :/. Trist at jeg bare hadde sånn tulledag på trening og ikke skikkelige øvelser. Blant annt rodde jeg 1500m i concept2, tok 2x15 med ab wheel +20kg, 3x10x110kg i superstrikt pendlay roing og litt facepulls. :E

Opprinnelig skrevet av vio

I dag hadde jeg en veldig koselig dag på jobb, for 8 av 9 pasienter skulket.

Jøss, også tannlegen som er så trivelig å gå til...

TRAC told me I was down and that I should go easy on the @s. I felt like shit today, and BP Compo was awkward. Fortunately, my spirits was lightened by the find that I had mismounted the BP rack and that it was actually set to a slight incline, thus throwing me off a bit due to a slightly different path of movement. Also, my bottom pause was probably 3ct and not 1ct, making a rather low estimate of 180kg not too bad. Think I could have pulled off 182.5 too, 185 would have been pushing it today even for a @10. All lifts were recorded, but I don't have the time to upload atm.

Week 18 Day 3
2/16/12 Bench press compo style
Est. 1RM: 180 kgs
100 x 3 x 1 @6 55% 300
130 x 1 x 1 @7 72% 130
150 x 1 x 1 @8 83% 150
170 x 1 x 1 @8.75 94% 170
175 x 1 x 1 @9.25 97% 175
Total NL 7 80% 925 0

Squat w/dips(30kg)
Est. 1RM: 195 kgs
90 x 3 x 1 @6 46% 270
130 x 3 x 1 @7 67% 390
160 x 3 x 1 @8.75 82% 480 234.6
152.5 x 3 x 1 @9.25 78% 458
Total NL 12 68% 1598 234.6

Squat felt good today by any standard. Mad no-belt PR!

Incline bench th.on.sm/close grip./
Est. 1RM: 162 kgs
50 x 8 x 1 @6 31% 400
90 x 8 x 1 @7 56% 720
110 x 8 x 1 @8.25 68% 880
115 x 8 x 1 @9 71% 920
Total NL 32 56% 2920 0

Another mad PR, +10kgs or so. Close grip incline BP is now equal to feet up BP and 85% of my BP. I'd say shoulders are pretty strong about now.

BP compo 175:


SQ +dip 3x160:


BP CG Inc 8x115:

Week 18 Day 4
2/17/12 2 Board BP
Est. 1RM: 196 kgs
100 x 3 x 1 @6 51% 300
130 x 3 x 1 @6 66% 390
160 x 3 x 1 @7 82% 480
170 x 3 x 1 @7.75 87% 510
180 x 3 x 1 @10 92% 540 252.9
165 x 6 x 1 @9 84% 990
Total NL 21 77% 3210 252.9

180 was a bad set. According to drop set 7RM at 165 my 1RM estimate is 208. This is somewhat incredible though. I'd say 202-205 is a good guesstimate for a flawless set.

Deadlift 3ct stop
Est. 1RM: 190 kgs
100 x 3 x 1 @6 53% 300
140 x 3 x 1 @7 74% 420
170 x 3 x 1 @8.75 89% 510
175 x 3 x 1 @9 92% 525
Total NL 12 77% 1755 0

Yes, yes, I am lazy. I didn't do my RDLs. Lazy boy.

Ellers kan jeg varte opp med enda en stripe i dag!

http://i327.photobucket.com/albums/k...motivasjon.jpg

Det er der for å reise spørsmål. Spørsmål som.. hvorfor er det dipsbeltet der?

I dag har jeg gjort:

Pendlayroing:
3x8x115kg
Nais nais nais.

Stående rotatorøvelse (balkongvinking/dronningøvelse)
2x10x(2x10kg)

Litt sidehev

Guffet i vei på en Orbitrek(TM)(R)(C) i 10 minutter.

Nå tenkte jeg å gå og kjøpe litt kaliber-aksjer mens de er på bunn.

Stress was high and CNS through the floor due to another less night. No caffeine or anything. Think I just hate my low income job and that's why I can't come monday.

Week 19 Day 1
2/20/12 Squat w/chain (-10kg bottom pos)
Est. 1RM: 191 kgs
65 x 3 x 1 @6 34% 195
105 x 3 x 1 @6 55% 315
135 x 3 x 1 @7 71% 405
145 x 3 x 1 @7.5 76% 435
155 x 3 x 1 @8,25 81% 465
Total NL 15 63% 1815 0

Big squat coming up if I have a good day. Add a belt to the mix and I'm pretty sure I can nail 185-187 if I don't mess up.

Bench press 3ct stop
Est. 1RM: 180 kgs
110 x 3 x 1 @6 61% 330
130 x 3 x 1 @7 72% 390
150 x 3 x 1 @8 83% 450
155 x 3 x 1 @8.25 86% 465
Total NL 12 76% 1635 0

I thought 3(@8.5)x145/147 would be target weight, so when I hit 155 with ease I called it a day. Could have gone for 160 but then it might have been a @9, in which case estimate would have been 181-182 still. No change the last week.

Deadlift
Est. 1RM: 200 kgs
120 x 3 x 1 @7 60% 360
160 x 3 x 1 @7.5 80% 480
180 x 3 x 1 @8 90% 540
Total NL 9 77% 1380 0
Totals NL 36 71% 4830 0

DL is a bit heavy after squat. I held back some. No need to go balls out.

For syk til å trene i dag. Hvilepuls på 71, så TRAC sier at jeg ikke får gjøre noe.

Been sick like a DOGG since monday. Still am, but better today. No fever. Walking wears me out and my knees are still a bit stiff and my quads tender. Squat was too taxing so I just did a few easy reps to keep up frequency in case the flu isn't all gone tomorrow.

Week 19 Day 2
2/24/12 Squat w/belt
Est. 1RM: 182 kgs
60 x 3 x 3 @7 33% 540

Bench press compo style
Est. 1RM: 186 kgs
60 x 1 x 1 @7 32% 60
100 x 1 x 1 @7 54% 100
120 x 1 x 1 @7 65% 120
140 x 1 x 1 @7.5 75% 140
160 x 1 x 1 @8.5 86% 160
170 x 1 x 1 @8.75 92% 170
180 x 1 x 1 @9.25 97% 180
BONUSLIFT: 190 x 1 x 1 @10.5
Total NL 7 72% 930 0

Felt like shit starting out. Actually, felt like shit all the way through. Good thing was - I was expecting to fail and/or perform poorly, so I didn't get worked up in anticipation of the heavy reps. This resulted in flawless setup and actually some quite decent lifting. 180 was as fast as 130. Very fast, in fact. One of my spotters filmed the set and the lift was good by IPF standards for sure. Now, I didn't record it myself as 180 is nothing special. I did however deside to go for a freestyle 190kgs, which would be some kind of PR as my BW is down 4kgs the last few days to 100kgs. Never been able to press above 1.82xBW. I failed because of a grip issue - bar was too high up in my right hand (not on the meat of the thumb, but touching the base of the 4 other fingers). Now, at 2-3 board height approx 2 inches short of right hand lockout (right hand was lagging a bit) I tilted my wrist by accident, making my right arm tricep work more to manage full lockout. Uable to straighten my wrist I had to let it go. Didn't feel heavy actually. If I wasn't sick all week and lost 4kgs of BW I think this would have been easy. Failures are great for analysing weakness, so I'll put it up there for critique.
After that lift my fever started rising again, so I just went home and snugged in under a blanket.

190kgs

Week 19 Day 3
2/25/12 Squat w/belt
Est. 1RM: 170 kgs
60 x 3 x 1 @7 35% 180
100 x 1 x 1 @7 59% 100
120 x 1 x 1 @7.5 71% 120
140 x 1 x 1 @7.75 82% 140
150 x 1 x 1 @8.75 88% 150
160 x 1 x 1 @9.25 94% 160
Total NL 8 72% 850 0

Runny nose today, but other than that I feel fine. Time to 1@10/9 squat. Everything felt heavy on my back. Still got that soft-like-marshmallow feeling that one gets after beeing ill and/or skipping a day or two. Had a hard time keeping tension and an upright posture. Didn't feel that heavy in my legs. From this I can induce that I do not handle low frequency SQ very well, and that core strength might have to be adressed more vigorously. Might even want to do som walkout/statics to get used to heavy weights again. I was going to do an easy 185kgs this week, so my 1RM is down 12.5-20kgs. Last week I did 3x155(@8) no belt. Usually it takes me 3-4-5 weeks to regain strength after illness. Oh well. This does speak volumes about my BP though. I think the last few weeks has been just right, because if my BP also took a 12-20kg hit I should have been up for 195kgs at the very least. Inclines, legs up and 2boards seems to be the fix right now!

Also did some rows and standing press as trapz and delts are my most marshmallowish muscles right now.

Week 19 Day 4
2/27/12 Squat w/belt
Est. 1RM: 177 kgs
100 x 3 x 1 @7 57% 300
120 x 3 x 1 @7.5 68% 360
140 x 3 x 1 @8 79% 420
145 x 3 x 1 @8.25 82% 435 237.6
140 x 3 x 3 @8.25 79% 1260
Total NL 21 73% 2775 237.6
Up 7kgs in 2 days. Still 7-10kgs to go, and then I'll be back on track. Note that after the initial, every subsequent felt lighter than the previous.

Pin press BP
Est. 1RM: 170 kgs
100 x 2 x 1 @6 59% 200
140 x 2 x 1 @7.5 82% 280
160 x 2 x 1 @9.5 94% 320 176.2
150 x 2 x 1 @8.5 88% 300
Total NL 8 81% 1100 176.2

No setup, no arch. Let go of the bar after rep 1 for a few secs in bottom pos to make rep no.2 heavier.

Close grip 3 board BP
Est. 1RM: 185 kgs
140 x 5 x 1 @7.5 76% 700
160 x 5 x 1 @8.5 87% 800
170 x 3 x 1 @10 92% 510
Total NL 13 85% 2010 0
160 was easy, but 170 was a struggle from start to finish. Left arm was @7, but right arm was lagging and I had a hard time locking out. Possibly due to asymmetric setup or some rotator getting all funky - or even worse, because of my partial tricep tendon tear a few years ago. Didn't hurt or anything.

I dag gjorde jeg flere kjedelige øvelser, hvorav:

Bryststøttet roing:
8x3x170kg

Hip thrust:
20x3x130kg

Og Ab Wheel uten knær i bakken:
15x2xBW

Rå abwheeling bro!!

Week 20 Day 3
3/1/12
Bench press compo style
Est. 1RM: 179 kgs
110 x 2 x 1 @7 61% 220
130 x 2 x 1 @7.5 73% 260
150 x 2 x 1 @8 84% 300
160 x 2 x 1 @8.5 89% 320
165 x 2 x 1 @9 92% 330 175.6
157.5 x 2 x 1 @8.5 88% 315
157.5 x 3 x 1 @9 88% 473
Total NL 15 82% 2218 175.6

Weak BP today. But then again, I didn't get into the groove until the last set. That set was so easy I had to add a rep or else I'd be doing fatigue drop sets still.

Pin Squat
Est. 1RM: 163 kgs
90 x 1 x 1 @7 55% 90
110 x 1 x 1 @7.5 68% 110
120 x 1 x 1 @7.75 74% 120
130 x 1 x 1 @8 80% 130
140 x 1 x 1 @8.25 86% 140
150 x 1 x 1 @9 92% 150 85.9
140 x 1 x 1 @8.5 86% 140
Total NL 7 77% 880 85.9

DB Military
Est. 1RM: 105 kgs
72 x 5 x 1 @7.5 69% 360
80 x 5 x 1 @8 76% 400
88 x 5 x 1 @9.5 84% 440
Total NL 15 76% 1200 0

Much stronger than with a barbell, as was to be expected.

Week 20 Day 4
3/2/12
2 Board BP
Est. 1RM: 198 kgs
100 x 1 x 1 @6 51% 100
140 x 1 x 1 @7 71% 140
180 x 1 x 1 @8.5 91% 180
190 x 1 x 1 @9 96% 190 90.9
180 x 1 x 1 @8.5 91% 180

Deficit deadlift
Est. 1RM: 190 kgs
100 x 2 x 1 @7 53% 200
130 x 2 x 1 @7 68% 260
160 x 2 x 1 @7.75 84% 320
180 x 2 x 1 @8.5 95% 360
190 x 1 x 1 @10 100% 190

Pendlay rows
Est. 1RM: 152 kgs
100 x 4 x 1 @7 66% 400
120 x 4 x 1 @8.75 79% 480

Opprinnelig skrevet av Vrimmel

Hva bør kjøpes for å komme i gang med RTS? Holder manualen alene eller er det lurt å kjøpe med TGPSS Bundle?

Kjøp full pakke. Problemet er ikke å forstå RTS, men å kunne sette opp mikro/meso/makrosykluser og vite hva som er gunstige øvelser og reps til enhver tid.

Week 21 Day 1
3/5/12
Squat w/belt
Est. 1RM: 174 kgs
90 x 2 x 1 @7 52% 180
110 x 2 x 1 @7 63% 220
130 x 2 x 1 @7.75 75% 260
150 x 2 x 1 @8.75 86% 300 163.4
142.5 x 2 x 4 @8.5 82% 1140
Total NL 16 71% 2100 163.4

Bad squatting after the flu. It's not lack of power I believe. I simply decend too slowly. Got the hang of it after a few sets at 142, and the last set at 142 was probably the easiest one. I'll be back in a week or two.

Pin press BP
Est. 1RM: 178 kgs
100 x 4 x 1 @7 56% 400
130 x 4 x 1 @7 73% 520
140 x 4 x 1 @7.5 79% 560
155 x 4 x 1 @9.5 87% 620 336.8
150 x 4 x 1 @8.75 84% 600
Total NL 20 76% 2700 336.8



Up from 2RMx160 last week. 1RM est. +9kgs. Good stuff. 2kgs short of peak form. 155 wasn't really that heavy until I did that thing I allways do when messing up my lifts - I let my right hand wrist tilt towards my head, thus putting additional strain on triceps at lockout. For the fatigue drop I focused intently on my wrist and this set was fast and steady. I'll just have to keep my wrist in mind while doing @10.

Close grip 3 board BP
Est. 1RM: 188 kgs
130 x 7 x 2 @8.5 69% 1820 966.0
130 x 10 x 2 @9 69% 2600
Total NL 34 69% 4420 966

I was a bit lazy here. :E

Ellers en godbit! En film som dokumenterer fenomenet "løftefjes". En fyr skulle filme markløftet mitt, men valgte i stedet å fokusere på hodet. Det avstedkom imidlertid mange artige bilder.



Crystal-meth-fengslingsbilder-vio!
a.jpgc.jpgb.jpg

Opprinnelig skrevet av Platon73

Haha du ser fryktelig intelligent ut her Vio

Første bildet ser Crystal-meth ut. Andre ser ut som downs syndrom. Tredje vet jeg ikke. I det hele tatt har jeg et jævlig stort repertoar av uttrykk. Kanskje jeg burde bli skuespiller. Ikke mange som med troverdighet kan spille crack-mongo.

Week 21 Day 2
3/6/12 Bench press
Est. 1RM: 179 kgs
100 x 2 x 1 @6 56% 200
130 x 2 x 1 @7 73% 260
150 x 2 x 1 @8 84% 300
160 x 2 x 1 @8.25 89% 320
170 x 2 x 1 @9.5 95% 340 178.8
160 x 2 x 1 @10 89% 320
Total NL 12 81% 1740 178.8



Absolute shit lifting. 1RM estimate equal to pin press 1RM est yesterday. 7-8kgs below par. My torso was all over the place and legs trembling like Elvis. More importantly - I overshot @ to @10ish yesterday, and I repeated the mistake today. 2 x @10. Think I'll have to go @8 the rest of the week(?).

Deadlift with belt
Est. 1RM: 209 kgs
100 x 3 x 1 @7 48% 300
130 x 3 x 1 @7 62% 390
150 x 3 x 1 @7.5 72% 450
190 x 3 x 1 @8.5 91% 570
Total NL 12 68% 1710 0

Felt wiped out. DL wasn't heavy per se, I was just drained all the way through, balls to bone. I forgot to do my TRAC tests today. I think I'd might have flunked out if I did and probably been told to stay at home. And so I aborted and went home.

Crap.