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Jotunn
02-17-2011, 11:39 PM
Hey fellow lifters,

This is my first post here at the forums. I'm just after a convenient location to post my training logs for friends and family to take a gander at. I have been training powerlifting for about a year and half now.

Right now I am currently training for the GPC Nationals in Calgary, May 29th 2011. I will be competing in the 275lb RAW division. After that I am planning on doing a few strongman competitions and going from there.

Stats: 6'1 260-265lbs

Best lifts to date are: RAW
Bench Press 295lbs
Squat 508lbs
Deadlift 520lbs
Military Press 265lbs


I currently use the Westside method but recently have been involving more strongman training, especially overhead pressing which seem to be helping my bench press out, my weakest lift by far.

For Nationals in May I'd like to hit RAW:
Bench Press 335lbs
Squat 600lbs
Deadlift 600lbs

Thanks for reading!

Jotunn
02-17-2011, 11:45 PM
Feb 17/2011
Dynamic Effort Bench day.

Rather then speed bench I opted to do rep work and see how that feels. Most of the time I don't feel that dynamic work does much for me.

Pause Bench Press
95 x10
135 x6
155 x6
185 x6
205 x3
225 x1 x1 x1

Incline DB Press
65 x10 x 10 x10

Reverse BB curls Definitely don't work my biceps ect enough
50 x10 x10 x10

Standing 1 Arm press
75 x8 x8 x8

Working at cleaning up my diet lately, drop some body fat and feel overall healthy rather than just strong.

Till next time!

PS feel free to comment and offer advise folks!

Jotunn
02-19-2011, 02:02 AM
Feb 18
Dynamic Effort Squat day
WT: 264

Today was a quick session as my training partner and I had to make previous plans and had already been set back on our schedule.

Speed Squat (free)
275 for 8 sets of 2 - These felt really good, I went with a more medium stance then my usual wide stance and getting depth felt much more natural.

Sumo Deadlift
365 for 8 sets of 1 - Sumos are something I haven't done in at least 7 months. Felt a little odd at first but came back quickly. A lighter set for me to end the day on.

Next week should be a deload but instead I am going to cycle my accessories and head for a lower weight higher rep path. Give my joints a bit of a break.

Skaal!

Jotunn
02-20-2011, 05:46 PM
Feb 20
Max Test Day
WT:262

Next week is a deload then the start of a new training cycle so I decided I'd find out how I am sitting for nationals 3 months out. My quads were a little stiff today as was my left shoulder but generally I felt pretty good.

Squat
154 x5
198 x2
264 x2
308 x1
374 x1
418 x1
462 x1
484 x1
508 x1
530 xm

Bench Press My weakest lift continues to cause me grief
154 x3
198 x3
225 x1
242 x1
265 xm

Conventional Deadlift
154 x5
265 x5
384 x1
497 x1
520 x1
560 xm

Finished off the day with some light push pressing.

Now to evaluate my weak points and continue training for my goals. So much closer in the squat and deadlift but the bench press just isn't going anywhere, in fact its 50 pounds lighter but that could be from many different factors obviously. It happens!

Skaal

http://www.youtube.com/watch?v=5o1xbKNzAgU

http://www.youtube.com/watch?v=gQ8lM2CsSEY

Jotunn
02-22-2011, 10:41 PM
Feb 22
Max Effort Bench
WT: 265

Start of a new training cycle, max effort days will more or less stay max effort days as my dynamic bench days will be more geared towards reps and volume. This way I can keep getting under a max effort and beat up my CNS.

Incline Bench Press w/ pause - First time ever doing these, performed with a false grip and the same grip as my military and push pressing, just outside my shoulders. Was surprised at how light everything felt.
45 x10
95 x5
135 x5
155 x5
185 x3
205 x1
225 x1
245 xm
205 x1 x3 Backed it down to get some additional lifts over 90%. Felt that I could have made 245 but oh well!

Close grip Bench press
185 x3 used a false grip on this and it felt so easy
205 x3 x3 Normal close grip... much more difficult but definitely not a max effort. Leads me to suspect my grip might be an issue as false grip definitely keeps my wrists in line with my elbow and in a nice path.

Bent over BB row
225 x5
185 x8 x8

BB curls
50 x10 x10 x10 x10 x10

Skaal

Jotunn
02-24-2011, 09:57 PM
Feb 24
Dynamic Effort Squat
WT: ? No scale

Speed Squats no box - Olympic style felt great and speed was excellent.
265 x2 x2 x2 x2 x2 x2 x2 x2

Block Pulls about 6 inches
264 x5
385 x3
429 x1
451 x1
496 x1

Glute Ham Raises
x10 x10

Skaal

Jotunn
02-25-2011, 10:52 PM
Feb 25
WT: 264
Dynamic Effort Bench

Pause Bench
95 x10
135 x8
155 x8
175 x8
185 x8

DB Bench
65 x10 x10 x10

Seated Rows
180 x10 x10 x10

DB Curls
35 x10 x8 x8

Worked on fixing my grip. Felt better but it will be an adjustment.

Skaal

Jotunn
02-27-2011, 05:14 PM
Feb 27
MES
WT: 265

Warm up = 20mins

Good Mornings
155 x5
265 x5
308 x5
352 x3
374 x1
418 x1
440 x1
462 x1 Little shallow but close

Olympic Squats
374 x3 x3 x3

Sumo Deads
330 x5 x5 x3

Log Press
120 x10
165 x5
195 x5
220 x3
245 x1
265 x1

Jotunn
03-02-2011, 02:01 PM
March 1
MEB
WT: 266

2 Board Press
95 x10
135 x5
155 x5
185 x5
205 x3
225 x1
245 x1
265 x1
275 xm - Don't know why I can't seem to get beyond 265 but at least 265 went up faster then usual.

Bradford Press
45 x15
75 x15
95 x15

BB curls alternate grips
50 x10 x10 x10 x10 x10 x10

Chest Supported Rows
3 plates x12 x12 x12

Skaal

Jotunn
03-04-2011, 09:27 AM
March 3
DES
WT: 265

Speed Squats (no box)
135 x5
225 x5
275 x2 x2 x2 x2 x2 x2 x2 x2

Romanian Deadlifts
275 x5 x5 x5

Pull down abs
100 x15 x15 x15

Jotunn
03-04-2011, 10:20 PM
March 4
DEB
WT: 269

Pause Bench
95 x10
135 x5
185 x5
205 x5
225 x4
205 x3

DB Incline Bench
60 x5 x5 x5 x5 x5

Skull Crushers
65 x10 x10 x10

Benching is getting better with the fixing of my grip!

Jotunn
03-06-2011, 03:25 PM
March 6
MES
WT: 267

Block Pulls (2 inches)
165 x10
275 x5
385 x3
475 x1
520 x1

Olympic Squats
165 x5
275 x5
385 x3
407 x1
385 x3

And done. Deloading my squats and deads for a week. Joints are a little sore.

Jotunn
03-07-2011, 10:32 PM
March 7
MEB
WT: 265

Close Grip Bench
95 x10
135 x5
155 x5
185 x3
205 x3
225 x1
245 x1
255 x1

Seated French Press
75 x5 x5 x5 x5 x5

Front Plate Raises
45 x10 x10 x10

DB Hammer Curls
40 x6 x6 x6 x6 x10

Jotunn
03-11-2011, 09:50 AM
March 10
Bench Day
Wt: 267

Bench Press
95 x10
135 x5
155 x5
185 x5
205 x5 x5 x5

Military Press
115 x10 x10 x10

Face Pulls
120 x15 x15 x15

BB Curls
50 x10 x10 x10

Dropping the westside method as of today. 10 weeks out of nationals, I'll be mostly focusing on the 3 big lifts and hammering down my technique. More volume on those and less accessory lifts.

Hope it goes well!

Skaal.

K.Huget
03-11-2011, 10:58 AM
Is it GPC nationals you are going to?

Jotunn
03-14-2011, 12:44 PM
@ K.Huget - Yes it is.

March 13
Deadlift
WT: 269

Conventional Deadlift
165 x10
265 x5
342 x5
385 x5
425 x5
478 x5

Block Pulls 6"
385 x1
425 x1
478 x1
508 x1
528 x1
560 x1

Olympic Squats
265 x5
235 x5 x5

Jotunn
03-15-2011, 12:53 PM
March 14
Bench
WT 263

Bench Press medium grip
95 x10
115 x5
135 x5
155 x5
185 x5
205 x5
225 x5 PR

Military Press
115 x10 x10 x8

BB Curls
55 x10 x10 x10

Face Pulls
120 x 15 x13 x11

Today felt great.

Jotunn
03-16-2011, 03:44 PM
March 16
Squat
WT: 264

Squats Medium Stance
135 x5
185 x5
225 x5
275 x5
315 x5

Good Mornings
225 x5 x3

Called it quits as it was my lunch break.

-JM-
03-16-2011, 03:54 PM
Strong work, big man.

Shifting plenty of weight on the 6" block pulls. Nice.

K.Huget
03-16-2011, 04:42 PM
There are at least 4 guys from the gym I go to that will be competing at GPC nationals as well. I heard it's a good time.

Nice block pulls!

Jotunn
03-17-2011, 12:29 PM
Thanks guys. Been working hard at it. Hoping to hit 600/300/600 for nationals! Trying out a new system and it seems to be working for me so far. I have been training at the University of Alberta with Evan Dunn, multi-canadian champ in CPU.

What weight classes are they competing in K.Huget?

IronDiggy
03-17-2011, 12:39 PM
Thanks guys. Been working hard at it. Hoping to hit 600/300/600 for nationals! Trying out a new system and it seems to be working for me so far. I have been training at the University of Alberta with Evan Dunn, multi-canadian champ in CPU.

What weight classes are they competing in K.Huget?

I was just going to ask if you train at the UAPL gym. I might actually go down to watch the GPC meet as a bunch from the gym I train at will be competing.

Jotunn
03-17-2011, 01:54 PM
I was just going to ask if you train at the UAPL gym. I might actually go down to watch the GPC meet as a bunch from the gym I train at will be competing.

Awesome man! Where are you from? Definitely look me up when you are at the meet, I am pretty hard to miss haha!

What categories are the dudes you know competing in?

Jotunn
03-17-2011, 01:58 PM
http://www.youtube.com/watch?v=ZufrZBQjim4

IronDiggy
03-17-2011, 02:33 PM
Awesome man! Where are you from? Definitely look me up when you are at the meet, I am pretty hard to miss haha!

What categories are the dudes you know competing in?

I lift in Red Deer, just south of you. I've trained at that gym a few times, beautiful gym, and competed with a bunch of the guy's from there. I will def keep an eye out.

Uhh Geeze, I think they're all equipped but Josh should be 242 open, Bernice will be masters something, I think Chase will be lifting raw, it will also be his first meet at some lightweight division. I'm not 100% sure what everyone else will be, probably geared from 220 -> 275's Theres a group of them at the gym that train in the monolift.

K.Huget
03-17-2011, 08:46 PM
I actually don't know the guys too well but Pat would probably be a 275er and Trevor is probably a 198er. They are all lifting geared.

My good buddy John might be going and he'd be lifting as a raw 275er.

Jotunn
03-18-2011, 07:54 AM
I lift in Red Deer, just south of you. I've trained at that gym a few times, beautiful gym, and competed with a bunch of the guy's from there. I will def keep an eye out.

Uhh Geeze, I think they're all equipped but Josh should be 242 open, Bernice will be masters something, I think Chase will be lifting raw, it will also be his first meet at some lightweight division. I'm not 100% sure what everyone else will be, probably geared from 220 -> 275's Theres a group of them at the gym that train in the monolift.

Awesome, are you not competing at all?

Jotunn
03-18-2011, 07:55 AM
I actually don't know the guys too well but Pat would probably be a 275er and Trevor is probably a 198er. They are all lifting geared.

My good buddy John might be going and he'd be lifting as a raw 275er.

Oh nice! I know of another guy in my class so far too, Dave Bennett. That should make things fun!

IronDiggy
03-18-2011, 09:58 AM
Awesome, are you not competing at all?

No, unfortunately I'll be i the middle of this JTS training cycle and it falls too close to the APU provincials. I might go do the Bruce Greig Memorial meet if SK provincials are far enough apart.

Tell Bennett to learn how to squat :evillaugh:

Jotunn
03-20-2011, 04:35 PM
March 18
Bench
WT: 261

Bench Press
95 x10
135 x6
155 x5
185 x4
205 x3
225 x2
245 x1

Close grip Bench
155 x8 x8 x8

Seated Rows
180 x12 x12 x12

BB Shrugs
275 x12 x12 x12

Jotunn
03-20-2011, 04:37 PM
March 20
Deadlifts
WT 260

Conventional DLs
165 x5
225 x3
275 x3
365 x3
396 x3
425 x3
475 x3
507 x1

Box Squats
165 x1
275 x1
385 x1
419 x1
455 x1

Log Press
100 x5
155 x5
195 x3
225 x1
265 x1
295 x1

krazylarry
03-20-2011, 04:44 PM
awesome log pressing!

Jotunn
03-21-2011, 08:59 PM
No, unfortunately I'll be i the middle of this JTS training cycle and it falls too close to the APU provincials. I might go do the Bruce Greig Memorial meet if SK provincials are far enough apart.

Tell Bennett to learn how to squat :evillaugh:

Great. I am hoping to do both and maybe the 100% raw meet in July. We shall see!

Add me on the old facebooker. Kris Sunesson

Jotunn
03-21-2011, 09:00 PM
awesome log pressing!

Thanks dude! Not sure why I am so good at overhead pressing but suck so hard on the flat bench. Destined for strongman maybe!

Jotunn
03-22-2011, 02:11 PM
March 23
Bench Day
WT 265

Flat Bench Medium Close grip
95 x5
135 x3
155 x3
185 x3
205 x3
225 x3

Wanted 245 for 3 but my mind was distracted. Was an idiot and the girlfriend called me on it.

Military Press
135 x8 x8 x5

Face Pulls
130 x10 x10 x10

BB Curls
45 x15 x15 x15

Preacher curls
45 x10 x10

Overall felt good other than the mind battles. Couldn't help but bring it in the gym today.

Jotunn
03-23-2011, 02:57 PM
March 24
Skwats
WT 264

Narrow stance squats
135 x3
185 x3
225 x3
275 x3
315 x3
365 x2

Felt really heavy today.. I have hit 400ish for 3 before but it happens. It was also 730am!

Wide stance GMs
275 x3 x3 x3

Leg Press
6 plates x10 x10 x10

Jotunn
03-25-2011, 01:40 PM
March 25
Bench
WT 263

Close Grip Bench
95 x5
135 x5
155 x3
185 x1
205 x1
225 x1
245 x1
255 x1
265 xm x1 PR

Incline Bench Press
185 x5
155 x5
135 x5

Chest Supported Rows
110 + machine x12 x11 x11

Bent over lat raises
20 x12 x12 x12

Today felt great.

Jotunn
03-28-2011, 08:07 AM
March 27
Deadlifts
WT 260

Deadlifts
135 x5
225 x3
275 x1
315 x1
365 x1
405 x1
455 x1
475 x1
495 x1

Oly Squats
225 x12 x12 x12

BB Shrugs
225 x15 x15 x15

Feeling a little tired. Spent the last 5 days moving into my new condo, working and bouncing all weekend. 3 more lift days then de-load!

Jotunn
03-30-2011, 09:17 AM
March 29
Bench
WT: 263

Bench Press
95 x6
135 x5
185 x3
205 x1
225 x1
245 x1 x1
255 x1
275 xm :(
245 x1 x1
225 x1 x1

Military Press
155 x8 x8 x8

BB Curls Reverse grip
45 x15 x15 x15 x15

Face Pulls
185 x12 x12 x12 ... tweeked my left shoulder a little on the first set.. felt like when you roll your ankle.. a bit sore today but it should be fine.

Jotunn
03-31-2011, 03:13 PM
March 31
Squats
WT: 259

Competition Squats
135 x5
185 x3
225 x3
275 x1
315 x1
365 x1
405 x1
455 x1

Good Mornings
245 x3 225 x3 x3

Leg Press
8 Plates x8 x8 x8

I can definitely tell my body needs a de-load. Everything felt so very heavy today. One more light day and then I can take a week off and come back hopefully stronger and heavier. I am losing weight :(

Skaal

Jotunn
04-10-2011, 02:27 PM
April 10
Squat day
WT: Around 250

First day back after a long de-load and being sick as hell. Plus getting my entire back tattooed didn't help with recovery.

Reverse Band Squats about minus 40 in the hole.
70kg x5 x5
110kg x5
150kg x3
185kg x3
210kg x3 x3 x3 x3 x3
185kg x3

Romanian Deadlifts
110kg x12 x12 x12

That's it for today. Don't want to push it as I am 7 weeks out and need to ease into it after my de-load.

Jotunn
04-11-2011, 08:58 PM
April 11
Bench
WT: 260.. odd I know

Pause Bench Med. Grip
135 x5
165 x5
205 x5
225 x5 x5

2 Board Press
225 x4 x6

Benching felt heavy today but that was too be expected

Incline DB Press
55 x10 x10 x10 x10 x10

Chest Supported Rows
3 plates x10 x10
2 plates x10 x10 x10

Pull downs
70 x15 x12 x10

BO Rear Delt raises
17.5 x20 x20

A friend of mine, Evan Dunn, is doing my meet prep for me so this was day 2 of his plan and man it was rough. Felt great tho towards the end.

Skaal

Jotunn
04-13-2011, 02:42 PM
April 13
Bench 2
WT: 259

Floor Press
95 x5
135 x3
155 x3
185 x3
205 x3
225 x3

2 board Press Close grip
225 x4 x4

Bradford Press
95 x10 x10 x10

Pushdowns
50 x10 x10 x10 x10 x10

DB Hammer Curls
30 x10 x10 x10

Skull Crushers Super set with 2 sets of 10 curls.
45 x20 x20

Jotunn
04-21-2011, 08:57 AM
April 14
Deads
WT: 255

Deadlifts
75kg x5
125kg x5
175kg x5
205kg x3 x3 x3 x3 x3

Front Squats
65kg x5
95kg x5 x5

Bent over KB Rows
32kg x15 x15 x15

Jotunn
04-21-2011, 09:00 AM
April 15
Assistance Day
WT: 259

Decline Bench Press
135 x5 x5 x10

Pull downs
70 x10
60 x8
70 x5 x5 x5

Face Pulls
110 x15 x15 x15

BB Curls
55 x10 x10 x10

Concentration Curls
25 x10 x10

One arm Press
95 x8 x8 x8

Jotunn
04-21-2011, 09:06 AM
April 17th
Squats
WT 260

Warm up Squats
75kg x5
115kg x3
Reverse Band Squats
125kg x3
155kg x3
175kg x3
205kg x2 - ugly ass set... CNS still isn't there... sooo heavy

Defecit Deads
155kg x4 x4 x4

Jotunn
04-21-2011, 09:14 AM
April 18th
Bench
WT: 260

Bench Press
135 x5
165 x5 x2
195 x5 x3

DB incline
40 x10
55 x10
65 x10
55 x10
40 x10

Chest Supp. Rows
2 plates x10 x10 x10 x10 x10

Skull Crushers
75 x10 x8 x8

Press Downs
50 x25 x25 x25 x25

Jotunn
04-21-2011, 09:16 AM
April 20th
Squat
WT 258

Speed Squats
225 x2 x2 x2 x2 x2 x2 x2 x2

Good Mornings
135 x12 x12

Romanian Deads
135 x12 x12

Kept it light and higher volume the last bunch of sessions as I am still trying to recover from fatigue and a weakened CNS. 2 more days and I am back to heavy so hopefully it corrects itself!

Skaal