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Jotunn
06-09-2011, 12:11 AM
Decided to start a new thread. With nationals over and new numbers up and a new training regimen I just thought it was appropriate.


Nationals went well, finished 2nd in the 125kg open raw.

Squat - 520
Bench - 253
Deadlift - 550

Need to get that bench way up. That is my goal for the August 6th meet.

Overhead still continues to surge. 315 log press was a breeze.

byronsru24
06-09-2011, 12:14 AM
You are real close to me with a lot of your lifts. I'll be checking in on this log for sure. Do you have an injury holding back your bench? Only reason I ask is its rare for me to see someone with such a strong overhead, and not have it carryover to their bench.

Jotunn
06-09-2011, 12:16 AM
May 30
WT 251
Military Press

Starting off light for 2 weeks.

Military press
45 x20
65 x10
75 x10
105 x5
125 x5
135 x5

DB Shrugs
65 x15 x15 x15

Tricep Ext.
65 x10 x10 x10

DB Rows
70 x12 x12 x12

Jotunn
06-09-2011, 12:18 AM
June 1
WT 253
Deadlift

Deadlift
135 x5
225 x5
315 x5
365 x5
405 x5

Front Squats
135 x8 x8 x8

Lower body is still beat up from the meet!

Jotunn
06-09-2011, 12:19 AM
June 2
WT 253
Bench

Bench Press
45 x15
95 x5
115 x5
135 x5
165 x5
185 x7

Incline DB Press
50 x8 x8 x8

Reverse BB Curl
40 x12 x12 x12

Bent Over Lat raises
20 x10 x10 x10

Jotunn
06-09-2011, 12:21 AM
June 5
WT 251
Squat

Squats..
165 x5
210 x5
231 x5
275 x5
319 x3
341 x1

Felt super heavy.. decided on taking it light.

Good mornings
231 x8 x8 x8

GHR with 22lb plate x8 x10 x10

Jotunn
06-09-2011, 12:23 AM
June 7
WT 250

Military Press
65 x6
75 x6
95x6
115 x3
135 x3
145 x7

Pin Presses
135 x10
185 x6
225 x5
225 x1
185 x8

Seated French Press
60 x15
70 x8
80 x8 x6
65 x12

Tricep pushdowns
25 x20 x20 x20

Jotunn
06-09-2011, 12:24 AM
June 8
WT 251

Deadlift
135 x7
225 x5
275 x5
335 x3
365 x3
425 x3

Chest Supported Rows
110 + machine x 10 x10 x10

DB Shrugs
70 x12 x12 x12

Jotunn
06-10-2011, 09:57 AM
June 9
WT 251

Bench Press
95 x6
115 x6
135 x6
155 x3
185 x3
205 x10 - This was good news for me!

2 Board Press
225 x4 x6

Bent Over Lat Raises
20 x15 x15 x15

Standing 1 Arm Press
65 x10 x10 x10

Overall, an awesome training day!

Off Road
06-10-2011, 11:43 AM
Workouts look good coming off a meet. I'll definitely follow this journal. Good luck.

Jotunn
06-10-2011, 03:53 PM
Thanks man! Feeling pretty good, squats are still feeling heavy but otherwise I feel great.

June 10
WT 251

Squats
135 x5
225 x5
275 x5
315 x3
365 x3
405 x3

Had to go back to work after this.

Jotunn
06-13-2011, 12:49 AM
You are real close to me with a lot of your lifts. I'll be checking in on this log for sure. Do you have an injury holding back your bench? Only reason I ask is its rare for me to see someone with such a strong overhead, and not have it carryover to their bench.

Nope, I just suck at benching. It has been improving as of late but I have some pretty bad forearm pain that goes away slightly once its warmed up.. tendonitis probably!

I am genetically gifted at overhead pressing is my best guess :)

Off Road
06-13-2011, 06:46 AM
I admit, it's not common to see a guy OH Press the same weight as he Benches. But hey, you gotta deal with whatever you're gifted with. Your press, squat, and deadlift numbers are great and exactly where I want to be in the next year or two.

Jotunn
06-13-2011, 09:33 PM
Yeah, it is a bit of an anomaly. I get that a lot from other lifters haha. I am working hard on the bench tho and the numbers are climbing so we shall see what happens!! I am dropping military press for the next 6 weeks heading into my next meet. So after tonights session I will be replacing it with speed bench.

June 13
WT 252

Military Press
65 x10
75 x8
95 x5
115 x5
135 x3
155 x8

2 Board Press
135 x10
225 x3
245 x1
275 x1 PR

Seated French Press
60 x18
70 x12
80 x10 x10

External Rotators
10 x12 x12

Tricep Pushdowns
50 x12 x12

Jotunn
06-15-2011, 11:20 AM
June 14
WT 249

Deadlifts
135 x10 .. explosive woo
225 x6
315 x5
405 x5
455 x3
475 x3

Chest Supported Rows..
3 plates x10 x10 x10

Front Squats
155 x10 x10 x10

Shrugs
70 x15 x15 x15

Jotunn
06-17-2011, 12:04 AM
June 16
WT 250

Bench Press
95 x5
115 x5
135 x5
165 x5
185 x3
225 x5 Was hoping for more but this will do.

Chained pushups - 3 sets of 12, every 3rd rep we would add a 30lb chain up to 4 chains

Flat DB Press - 55 x12 x12 x12

1 arm press - 75 x12 x12 x12

Tried to do some BO lat raises but it hurt my tennis elbow too much.

Off Road
06-17-2011, 07:45 AM
I like the three days a week. That seems to work the best for me too.
Are you going to do a deload after the squats?

Jotunn
06-17-2011, 09:04 AM
I like the three days a week. That seems to work the best for me too.
Are you going to do a deload after the squats?

I train 4 days a week. Monday Tuesday Thursday Friday strict.

Yeah next week is a de-load after squats tonight!

Off Road
06-17-2011, 09:21 AM
Oops, I guess I didn't pay close enough attention to the days. :)

Jotunn
06-18-2011, 03:49 AM
June 17
WT 249

Squats
135 x5
225 x5
315x 5
365 x5
405 x3
455 x1

Good Mornings
225 x8
275 x6
295 x4

Sumo Deadlifts for speed
315 x1 x1 x1
365 x1 x1 x1
405 x1 x1 x1

Jotunn
06-21-2011, 07:32 PM
June 21
WT 247
Deload week

Military Press
45 x10
65 x10
75 x10
95 x5
115 x5
135 x5

2 Board Press
205 x6 x6 x6

Seated French Press
55 x15 x15 x15

Sumo Deadlifts
135 x10
225 x5
275 x5
315 x5

Chest Supp Rows
2 plates x10 x10 x10

Thursday will be a combined Bench and Squat day.. not sure if I will squat yet tho as I just had my back tattooed again.

Jotunn
06-24-2011, 01:31 PM
June 23
Wt 250

Bench press with 2 second pause top and bottom
135 x5
135 x5
155 x5
185 x5

DB flat press
60 x10 x10 x10

One arm press
80 x12 x12 x12

Front squats
135 x8 x8
225 x3 x3

GHR
25lbs x12
45lbs x12 x10 x8

Jotunn
06-27-2011, 04:32 PM
June 26
WT 245

Military Press
65 x10
85 x10
95 x10
145 x3
165 x3
185 x3

2 Board Press
165 x10
205 x5
242 x5
265 x3 PR

Shrugs
295 x12
335 x12
385 x12

Day 1 of 6 week meet prep! Felt good.

Jotunn
06-28-2011, 05:49 PM
June 27
WT 244

Deadlifts
135 x10
225 x10
315 x5
335 x3
385 x3
425 x3
455 x1
475 x1

Good Mornings w/ Safety squat bar
135 x12
185 x8 x8
225 x3

Front Squats
135 x5
185 x5
225 x5

Day 2 done!

Jotunn
07-01-2011, 10:25 AM
June 29
WT 247

Bench Press
95 x10
135 x5
155 x5
185 x3
205 x3
225 x3
255 x1 x1

DB Flat Press
80 x12 x10 x8

Seated French Press
70 x12 x12 x12

Jotunn
07-01-2011, 10:26 AM
June 30
WT 249

Squats
155 x10
225 x5
275 x5
315 x3
365 x3
405 x3

Sumo speed DLs
315 x1 x1 x1
385 x1 x1 x1

Speed Squats
225 x2 x2 x2 x2

4 day rest and hopefully I can get over this damn head cold!

Off Road
07-01-2011, 11:20 AM
Nice squatting. Enjoy the rest days.

Jotunn
07-06-2011, 07:26 PM
July 5th
WT 246

Military Press
65 x10
75 x10
95 x10
115 x5
135 x5
155 x5

2 Board Press
225 x5 x5
245 x3 x3

Face Pulls
100 x20 x20 x20

Front Plate Raises
45.. x12 x12 x12

Jotunn
07-06-2011, 07:28 PM
July 6th
WT 244

Deadlifts
135 x10
225 x10
315 x5... first 3 sets done sumo
335 x5
365 x5
405 x5

Good Mornings
135 x10 x10 x10... lower back pump so went light

Front Squats
135 x10 x10
185 x5 x5

Jotunn
07-07-2011, 11:26 PM
July 7th
WT 245

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

2 Board Press (Narrow grip)
225 x8 x8 x6

DB Incline Press
70 x8 x8
60 x8

1 Arm Press
70 x6 x6 x6

Jotunn
07-10-2011, 03:32 AM
July 8
WT 246

Squats
135 x10
185 x5
225 x5
275 x5
315 x5
365 x5

Sumo Dead.. speed
275 x2 x2 x2 x2 x2 x2

Called it... so tired...

Jotunn
07-13-2011, 10:59 PM
July 11
WT 246

Military Press
95 x5
115 x5
135 x3
155 x3
185 x3

Speed Bench
185 x3 x3 x3 x3 x3 x3 x3 x3 x3

Seated Cable Rows
195 x8 x8 x8

Jotunn
07-13-2011, 11:00 PM
July 13
WT 249

Deadlifts
135 x10
225 x10
315 x5
365 x3
435 x3
495 x3
515 x1

Front Squats
135 x10
185 x5
225 x5
255 x3
275 x1

Done.

Jotunn
07-15-2011, 08:46 AM
July 14
Wt 248

Bench press
95 x5
135 x5
155 x5
185 x3
225 x3
245 x3
265 x1

2 board press
265 x1
275 x1 x1
295 x1 xm

Chest supported rows
155 x10 x10 x10

Underhand lat pulldowns
50 x12 x12 x12