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sJarl
06-20-2011, 05:22 PM
Been lurking here a bit and my buddy Catch (http://www.wannabebig.com/forums/showthread.php?142441-Hell-of-a-Catch) convinced me to start a log here.

I'm a 21 year old med student from Iceland.

I just participated in my first ever strongman competition. I loved it but I need to work on my raw strength to be able to do something in the near future.

Current stats:

BW: ~92kg (202lb) @ ~15%bf

Flat bench: 95kg x 1 (210lb)
Squat: 150kg x 1 (330lb)
Deadlift: 215kg x 1 (475lb)
Millitary: 60kg x 5-5-5 (135lb)
Axle: 100kg (225lb)

Will update this with some goals and stuff when I figure them out.

Goals:
Break my 100kg (225lb) bench press plateau. Done on June 27th!
Squat 180kg (395lb) after smolov/CP Done on August 3rd! (before I even started Smolov)
Deadlift 240-250kg (530-550lb)

Which sums up to a 530kg / 1175lb total

sJarl
06-20-2011, 05:27 PM
Todays workout, week 2 on cycle 2 of 3/5/1...

Flat Bench: 60kg x 5, 70kg x 5, 80kg x 5
OHP: 60kg x 5-5-5
Inc. DB Press: 21kg x 8-8-8

A total of 25 pullups, done in sets of 5 spread out during the workout.

Did some flyes and curls. Dunno about the flyes but my chest is so lagging that I'll give them a shot. Just some superlightweight and focus of stretch. Sick pump from the curls.

The bench was solid as it should've been. Grinding out the plateau I've been stuck on with my bench....patience and persistence will be the key there.

Catch
06-20-2011, 08:03 PM
Bout time :P

3/5/1 huh? You never told me how the book was sJ. Lol what do you plan on focusing on for your next meet? I know you said that you had some weak points you wanted to address over at the TL forum

sJarl
06-21-2011, 07:38 AM
^^

The book is good, but a lot like the original. Still a very interesting read if you haven't read the first one.

My weakpoints are mainly my chest and lats. Since I mainly press with my shoulders and tricpes on the flat bench the chest has been neglected, at least in the aesthetics department.

Other than that it is just a very weak bench press (at least compared to my deadlift) that I'd really like to improve on.

I have 7 weeks now before the insanity begins and I'll use the time to work on my press and some oly lifting.

August 11th I'll start the 3 week part (base mesocycle I believe it is called) of Smolov, followed by a week of deloading and then Coan-Philippi again.

sJarl
06-21-2011, 05:58 PM
Today I learned two things: something is iffy with my squatting form and it is stupid to follow after the bar when you are dropping it after a snatch. Now I've got a broken thumbnail to remind me.

Did countless snatches from my knee (feel comfortable with it that way). Worked up to a pr of 65kg.
@Anyone who has an opinion: form check please?
http://www.youtube.com/watch?v=jrp5NnPFqgA

Then did some back squats, was going to take it easy but oh well.

Squat: 60kg x 10, 80kg x 5, 100kg x 3, 120kg x 3, 140kg x 2, 150kg x 1 and 155kg x 1 (+5kg PR!!)
As you can see the 140kg x 2 was quite easy:
http://www.youtube.com/watch?v=MXzXl1GwW0E

But then my 155kg...
http://www.youtube.com/watch?v=t6nmLjK-P-4
lol@stubborness... Still very pleased with an all time +5kg PR.

Did some lying leg raises and a couple of dragonflags to finish things off.

sJarl
06-24-2011, 11:40 AM
Some pics from my first strongman meet.

http://i.imgur.com/hv1fX.jpg
http://i.imgur.com/jYR1u.jpg

Will do some deadlifts later today.

fooz
06-24-2011, 11:50 AM
Welcome to the forum sJarl!

My advise would be to descend on your squat slower. Seems like you almost lost balance on that 155kg video. Looks like all your weight wasn't on your heels the whole time either. Nonetheless, congrats on your PR.. and good luck with your goals!

sJarl
06-24-2011, 01:21 PM
Thank you :)

I think that could be the reason the squat was so shaky. Will see if I can fix it in the next couple of sessions.


Welcome to the forum sJarl!

My advise would be to descend on your squat slower. Seems like you almost lost balance on that 155kg video. Looks like all your weight wasn't on your heels the whole time either. Nonetheless, congrats on your PR.. and good luck with your goals!

sJarl
06-24-2011, 08:23 PM
Today's workout:

Foam rolling

Deadlift:
70kg x 10
70kg x 10
100kg x 8
120kg x 5
150kg x 3
170kg x 1
185kg x 1
200kg x 2

Stiff Legs:
120kg x 8-8-8 - constant tension style

Reverse Hypers:
40kg x 12-12-12

Good session if I only look a the numbers. The 200kg double was heavy, form not perfect. The main issue though was I had no mind-muscle connection at all during the whole workout. That is I think the first time it has happened to me on a lower body workout.

Just felt wierd. May have been caused by lack of sleep the last 3 days. Even tried to do some good mornings but no stretch at all. After that I just bailed and went home.

Coke
06-24-2011, 09:59 PM
Rugged stuff there man, like those strongman pics.

sJarl
06-25-2011, 08:30 AM
Thanks!

sJarl
06-27-2011, 04:44 PM
Week 3 of Cycle 2...

After a weekend of drinking and only 3 hours of sleep last night I dragged my arse to the gym. The plan was to just finish the working sets and see how the heavy singles went.

They went well.

Did:

<warmup>
70kg x 5
80kg x 3
90kg x 1
90kg x 1
90kg x 1
90kg x 1

The last 90kg single felt easier than the others so I figured I could do some more

95kg x 1
100kg x 1 !!!

First ever 100kg bench. Super happy! Had been stuck on 95kgs for about 8 months or so! More progression incoming.

Incline DB BP:

21kg x 8
26kg x 8
30kg x 8 (a good pr, I think the old one was 26kg x 8)

sJarl
06-28-2011, 12:49 PM
Moar meet pics.

http://i.imgur.com/qdk9J.jpg (http://imgur.com/XaMsG)
http://i.imgur.com/2jDrG.jpg (http://imgur.com/vFxFa)
http://i.imgur.com/7F5ma.jpg (http://imgur.com/SQVgg)

Would've been a 10kg pr :C

sJarl
06-28-2011, 07:28 PM
Short session today, had only about 30-40 mintues.

Back Squat:

<warmup>
80 x 10
100kg x 5
120kg x 2
140kg x 7

+5 rep PR. Gotta love it.

sJarl
06-30-2011, 07:25 PM
Today's workout:

week 1 of cycle 3 on 3/5/1

Flat Bench: 67,5kg x 5, 77,5kg x 5, 87,5kg x 5 and 3 singles at 95kg.
Millitary: 60kg x 5-5-5

Short workout. The bench was heavy and found out on the way home that I only should've done 3 reps on all the working sets...oh well, a new 5rep PR by 2.5kg and next week will just be easier.

sJarl
07-03-2011, 12:00 PM
Sprained my AC-ligament during the weekend. Hopefully it wont take long.

Off Road
07-03-2011, 12:12 PM
Fun journal. I'll check in more often. Good lifting and strongman stuff.

sJarl
07-05-2011, 05:26 PM
Fun journal. I'll check in more often. Good lifting and strongman stuff.
Thanks!

Did some shoulder testing in the gym today.

Could bench and overhead press a broomstick but i had to keep it real slow and controlled. Any sudden or complex movements are painful.

Will see how lightweight deadlifts and high-bar squats are tomorrow. (low-bar squatting was not possible)

Did some leg presses to relive my need to move heavy stuff and worked up to a set of 400kg x 8. Which is about 10pps. Quite pleased with that. I think the last time I did leg presses was a PR of 300kg x 1 lol.

Catch
07-05-2011, 07:05 PM
Good lord that is a monster leg press sJ. I think the deadlifts will be just fine (Starting an early cycle of coan? :P) but I'd be careful with the high bar squats. Then again, I don't need to tell you that haha

Cheers to a speedy recovery man, I know it sucks and all I had was an injured toe.

sJarl
07-06-2011, 12:21 PM
Thanks :)

I'll just see if it works. If it hurts I wont do it and if it doesn't I'll take it slowly...only way to test things out right now.

As for the coan cycle, I'll just do some prep-work for it now. Work on gripping and such. I'll need every inch of advantage I can get when I begin lol.

sJarl
07-08-2011, 08:12 PM
Shoulder seems to be healing up quite fast, painfree rom increases every day, and I even managed to do some light benching today. Made to with 2 sets of 60kg x 8 but will prolly try for more tomorrow if I don't wake up feeling like shit.

Deadlifts are fine on the shoulder.

Deadlift:

70kg x 10
120kg x 5
150kg x 2
175kg x 2
185kg x 2 - the first rep was perfect, back straight as an arrow and the speed lightning fast.
195kg x 1

Revers hypers
20kg x 12
40kg x 8
50kg x 8 PR

Not much but hopefully I can get more done tomorrow.

sJarl
07-09-2011, 04:17 PM
Bench Press:

20kg x 15
40kg x 10
60kg x 5
70kg x 3
80kg x 1-1-1-1
85kg x 1
90kg x 1

Pretty happy with that considering my shoulder.

Millitary Press:

20kg x 15
30kg x 10
40kg x 6
50kg x 6

Found out that neutral grip pullups are fine so it time to kill some lats tomorrow.

sJarl
07-10-2011, 06:27 PM
Bailed on doing lats today and decided to squat instead.

Foam rolling...

Back Squats:

<warmup>
90kg x 5
110kg x 3
130kg x 2
150kg x 1
160kg x 1 PR!
165kg x 1 (+10kg PR!)

Didn't expect that. Shoulder didn't approve so I'm taking good care of it now. Funny how 1RM squats drain you in the back but not in your legs.

Wonders what 12 hours of sleep do to you after lacking in sleep for a whole week.

Getting closer to the 500kg/1100lb total!

sJarl
07-13-2011, 06:39 PM
Interesting session today.

Deadlift:

<warmup>
120kg x 5
150kg x 2
170kg x 1
195kg x 1
205kg x 1 - Was the target of the day but since I've been slacking lately I decided to put some fire into this.
217,5kg x 1 - A +2,5kg PR!

Incredibly slooooow lift, quite amazed I actually nailed it since I've been eating very poorly these last weeks.

Neut. grip Pullups

BW x 5
BW +10kg x 5-5-5

Getting sloppy in the end...

EZ-bar curls:

17,5kg x 12
27,5kg x 10
37,5kg x 6

Coke
07-13-2011, 11:56 PM
Glad to see you making strides bro.

sJarl
07-14-2011, 07:02 PM
Glad to see you making strides bro.

Thanks. As long as the steps are forward I don't care if they are tiny or huge. It all counts in the long run :)

Pressing today...

Foam rolling and broomstick stretches for warmup

Bench Press:
<warmup>
60kg x 5
70kg x 5
80kg x 2
90kg x 3 - I believe this is a PR for triples.

Military Press
20kg x 15
40kg x 8
50kg x 1
60kg x 1
70kg x 0 - :(
65kg x 1 - A PR but wanted to get 70.

Coke
07-14-2011, 09:33 PM
Good job on the pressing PRs.

sJarl
07-15-2011, 02:17 PM
Thanks, yet again CoCoa :)

Squatting today.

Foam rolling and broomstick stretches as usual. Shoulder bugs me alot when I squat and the broomstick stretch helps a lot on mobility.

90kg x 8
110kg x 5
130kg x 1
150kg x 3 - 3RM PR
125kg x 10 - lol this one had me breathing like nothing ever has. Felt like fainting once or twice but the though of the upcoming Smolov cycle kept me in the zone.

All I did today, went to the pool and hot tubs afterwards.

Now grilling and chilling with my old training partner (who just came home from Kenya). Grilling whale is the best.

sJarl
07-31-2011, 09:59 AM
Spent last week in Norway on vacation, visiting friends and family and the week that just passed has been packed.

Managed to get some sessions in though:

Monday:

Worked up to 100kg x 1 on the flat bench, followed by 3 backoff sets @ 80kg x 3.

Tuesday:

Worked up to 160kg x 2 on the back squat and after that 140kg x 3-3-3.

Thursday:

Speed bench: 60kg x 3-3-3
Military presses up to 60kg x 5-5-5
Push press: 70kg x 1, 80kg x 1, 90 x 1-1-1 and 100kg x 0-1

The 100kg was a jerk though...still pretty pleased

Yesterday:

Been lazy with the eating so the deadlifting was not as good as I liked. Worked up to a heavy single of 210kg.

Did some bb rows, 70kg x 5-5-5-5-5 and an all out set of 9 pullups.

Need to bring my upper back up, it is by far the weakest link in my deadlift.

sJarl
08-01-2011, 12:36 PM
Flat bench: worked up to 95kg x 2 and 95kg x 1

Inc db press: 21kg x 10, 26kg x 8 and 30kg x 6

Inc bb press: 40kg x 10, 50kg x 8, 60kg x 5

facepulls and machine rows

sJarl
08-03-2011, 06:04 PM
Felt like shit today, good workout though.

<Foam rolling>

Barbell Squat:

<warmup>
100 kg x 8
120 kg x 3
140 kg x 1 - wraps on
150 kg x 1
160 kg x 1
175 kg x 1 +10kg PR!
180 kg x 1 + 15kg PR!

Prolly over 2 years since I last tried wraps. Kinda like them...

sJarl
08-04-2011, 05:57 PM
Yesterdays squats have made my glutes quite sore...

Today:

Plenty of foam rolling...


Speed Bench:

62,5kg x 3-3-3

Military press
40kg x 8
50kg x 5
65kg x 3-3-3 PR!

50 pullups spread around the workout.

Facepulls and machine rows in the end.

sJarl
08-07-2011, 08:38 AM
Yesterday...

lats were still toast so the deads weren't doing it for me. 180kg felt heavy as hell. called it a day there and went home.

Off Road
08-07-2011, 08:48 AM
Congrats on the squat PRs.

sJarl
08-07-2011, 02:16 PM
Congrats on the squat PRs.

Thanks man!

sJarl
08-08-2011, 06:00 PM
Flat Bench:

95kg x 3 (+1 rep PR!)
100kg x 1
100kg x 1

Incline DB Press:

21kg x 8
30kg x 7 (+1 rep!)

Incline BB Press:

60kg x 6 (+1 rep) - those are still so akwardly bad...

Also learned how to do pulldowns properly...

Finished the day off by playing football/soccer for about 2 hours. 4v4s drain you very quickly.

Coke
08-08-2011, 08:31 PM
That is a big day on the bench, props.

sJarl
08-09-2011, 07:22 PM
That is a big day on the bench, props.

Thanks. I was quite surprised how much energy I had in me after the heavy triple.

Smolov starts tomorrow. Going to be very interesting three weeks.

sJarl
08-10-2011, 03:25 PM
Well, today went like a dream. That may be attributed to spending at least half an hour on proper warmup, stretches and mobility work.

120kg x 9 for 4 sets felt like a good cardio session.

Finished off with some curls.

Quads are sitting at about 25.5". Will be interesting how much they will grow.

sJarl
08-13-2011, 11:46 AM
Day 2 of Smolov was easier. 5 sets of 127,5kg x 7.

sJarl
08-14-2011, 05:50 PM
Day 3 of Smolov postponed until tomorrow due to excessive furniture moving.

sJarl
08-15-2011, 06:50 PM
Smolov day 3 went well.

7 sets of 135kg x 5

Shoulders bugged me alot though. That was due to holding the bar too wide and hopefully that will be better tomorrow.

sJarl
08-17-2011, 05:32 PM
Day 4 of Smolov was hard. It wasn't the shoulders that were problematic on day 3 but my lats. Currently eating everything I can find in the house.

Catch
08-18-2011, 09:47 AM
Good lord. 7 sets x 5? No wonder people warn against this program lol good job man :D

sJarl
08-18-2011, 11:42 AM
lol day 4 is 10 sets of 3 @ 145kg >.<

Smolov sure lets you know how to handle volume.

sJarl
08-19-2011, 05:07 PM
Smolov day 5:

4 sets of 130kg x 9.

Wonderful to have an easy session again. Back feels a little better.

sJarl
08-22-2011, 03:26 PM
Today's session was the hardest one yet. Felt like puking the whole session but managed to suck it up and finish without missing a rep.

5 sets of 140kg x 7.

sJarl
08-25-2011, 04:38 PM
Smolov 7 / 12.

7 sets of 145kg x 5.

First two sets were a bit tough but the remaining 5 were quite easy.

sJarl
08-28-2011, 12:39 PM
Get psyched!

http://www.youtube.com/watch?v=FHmPAvyNXo8

10x3 reps @ 155kg today.

sJarl
08-29-2011, 04:41 PM
Smolov 9 / 12.

4x9 reps @ 135kg.

Hardest session yet. Shoulders started bleeding when I began my worksets.

sJarl
08-31-2011, 02:02 PM
Had to stop Smolov. The skin on my shoulders wont heal fast enough.

Flat Bench:
<warmup>
60kg x 3
60kg x 3
70kg x 3
70kg x 3
80kg x 3
85kg x 3
90kg x 3
95kg x 1
95kg x 1
95kg x 1

Was quite heavy but to be expected after 3 weeks off.

Military Press:
20kg x 12
40kg x 8
50kg x 5
60kg x 3

Nothing to brag about either.

Push Press / Jerk:
70kg x 3
80kg x 2
90kg x 1
100kg x 0
100kg x 1
105kg x 1 - PR!
110kg x 1 - PR! (+10kg!)

Now this was a whole different story! Felt awesome.