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Jotunn
01-11-2012, 11:21 AM
Hey all,

Making my return to posting my training on here. New year with new goals. Last year went well as my first year of competition.

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GPC Canadian Nationals - Calgary, Alberta - 2nd place - 520/248/550 @ 248lbs Raw

GPC BG Memorial - Calgary, Alberta - 1st place - 508/248/550 @ 234lbs Raw.. Broke the Canadian raw squat, deadlift and total records @ 242lbs. Nothing spectacular.

SPF Outlaw Meet - Tampa, Fl - 2nd place - 750/225/615 @ 255lbs Multi-ply.. my first meet in multi-ply after 2.5 months of training in gear. Happy with this result minus the token bench.

Currently training for the Lexen XPC Pro/Elite meet in Grove City, Ohio early March 2012.

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Stats: 6'1.. current bodyweight ranging from 235-245lbs.. goal is 275lbs or more.

Best lifts to date are: RAW/Multi-ply
Bench Press 295lbs/400lbs
Squat 585lbs/750lbs
Deadlift 585lbs/615lbs
Military Press 265lbs

My training style is the Westside method but instead of a Dynamic effort bench, I prefer a 5x5 light bench day as it doesn't aggravate my forearm injury as much. I also do an extra day a week for deadlifting. Currently, Ryan Selk and Zane Geeting are helping me out with my training.

My current goal for Lexen in March is..
Squat 850lbs
Bench Press 440lbs
Deadlift 705lbs

Jotunn
01-11-2012, 01:25 PM
Weeks 1-3 do not contain anything interesting warranting the effort of typing it all out.

Week 4
MEB
Wt: 239

1 Board
135 x8
198 x5
242 x5
264 x3
286 x1
330 x2 - added 54 ace pro shirt
374 x1
407 xm - too much pressure on my injured forearm

3 Board - with 54 ace pro shirt still on
407 x1
429 x1
451 xm - again too much pressure

Fat bar Military Press
85 x30
135 x15 x12 x7

Reverse Curls
70 x15 x15 x15 x12

Jotunn
01-11-2012, 01:29 PM
Wk 4
MES
wt: 239

Free Squats w/ 46 ace briefs + 52 ace pro suit
155 x10 - ace briefs
265 x5
374 x3
484 x3 - ace briefs+ace suit straps down
550 x1
606 x1
672 x1 - straps up
705 x1
760 x1

Speed Sumo Tuggin
275 x1x1x1x1x1x1

Good Mornings
275 x6x6x6

Jotunn
01-11-2012, 01:32 PM
Wk 4
DEB
Wt: 241

Light bench
198 x5x5x5x5x5

Fat Bar Bench
145 x10x10
185 x10x10

Band Flys
light band x12 x20 x20
BO Rows
155 x8x8x8
Lat Pull Downs wide grip
130 x10x10x8
Band Pushdowns
light bands x15x15x15

-JM-
01-11-2012, 03:09 PM
Strong stuff mate. What happened to your forearm?

Wow, thats fantatsic to have the help of those guys. GL with the goal.

Jotunn
01-11-2012, 03:43 PM
Some sort of tendonitis issue. Very painful at times.

Yeah, it's good to have them as coaches. Things are progressing well!

-JM-
01-12-2012, 03:51 AM
I think I had something similar though it was especially bad when releasing the bar on heavy sets. I am sure you are already but icing definitely helps.

Jotunn
01-12-2012, 09:15 PM
That is exactly the issue, and when I put the bar down after pulling.. good times.

WK4
DEADS
wt: 241

Skipped DES lastnight as I was not feeling to well. Today's session didn't have the best motivation as I was surprisingly laid off today from my career.
Warmed up with squats up to 374 for 5

Sumo Deadlifts (raw)
135 x5
265 x3
345 x3
408 x1x1x1x1x1

GHR BW x10x10x10
GHR Situps BW x12x12x12
Reverse curls 21s 55 x21x21 77x21x21
Band Pulldown abs average bands x15 x15
Shrugs 225 x12x12x12

That is it..

Jotunn
01-15-2012, 10:42 PM
WK5
MEB
Wt: 240

4 Board Press Raw
135 x15
185 x10
225 x6
265 x3
295 x3
315 x3
352 x3
374 x2
405 xm

Bench Press add 54 ace
405 x1
429 xm

4 Board Press Close grip Raw
225 x6x6x6

Fat Bar Military Press
85 x15x15x15

Reverse Curls
85 x12x12x12

Face Pulls
Average bands x20x20x20

Jotunn
01-15-2012, 10:45 PM
WK5
MES
Wt: 239

SSB Box Squats 46 ace briefs
65 x15
185 x10
295 x5
376 x3
430 x3
475 x3
495 x1
540 xm

Sumo Speed Pulls 46 ace briefs
451 x1x1x1x1x1x1

SSB Good Mornings
135 x15x15x15

KB Shrugs
80 x20x20x20

-JM-
01-16-2012, 09:18 AM
Strong work with the SSB mate.

Were your forearms giving you jip on the bench again? Some folks argue that training through it is the best cure.

Jotunn
01-16-2012, 09:25 PM
WK5
DEB (Not really dynamic)
Wt: 240

3 Board Press Raw
135 x6
225 x6
315 x3
329 x1
225 x8x8x8x16

Band Flys
Light bands x20x20x20
Pendalay Rows
209 x8x8x8
Reverse Curl 21s
60 x21x21x21

Today was an interesting one.. I tweaked my back yesterday in training due to spotter error but it felt 100% by the time I was done lifting. As for my forearm injury.. it started off hurting pretty bad, as did my elbows, even 135 felt horrible but as the workout progressed i started paying attention more to how I was lowering the bar, by the time I was doing the 3 board higher reps @ 225, the pain had almost entirely resided. This is good news.

I also tried to use my 52 jack shirt today, wanted to break it in however, even with shirt slippers and two guys I couldn't get the sleeves past my forearms. I'll try and stretch it out a bit over the next few days but I think ill stick to my 54 ace even if its loose.

Cheers!

Jotunn
01-16-2012, 09:26 PM
Strong work with the SSB mate.

Were your forearms giving you jip on the bench again? Some folks argue that training through it is the best cure.

Yeah, its always giving me problems and if I push through it, it seems to actually feel better. The reverse curls are definitely helping it out as well!

Skaal

Jotunn
01-18-2012, 12:45 PM
WK5
DES
WT: 238

SSB Box Squats strong+average bands.. roughly 400lbs tension
185 x2x2x2x2x2x2

*couldn't handle anymore, the new briefs were rubbing my fresh back tattoo work and the SSB was hard on the neck with the tension*

GHR Situps bw x12x12x12
GHR bw x12x12x12
BO Rows 175 x10x10x10x10
Biceps 21s 35 x21x30x30
Rotator work
PVC rolling

-JM-
01-20-2012, 06:06 AM
Brutal tension mate. What briefs did you get?

Stumprrp
01-20-2012, 11:27 AM
Lifts look very strong and training is on point

Jotunn
01-20-2012, 12:52 PM
Thanks Stumprrp. Feeling pretty good about how things are going so far.

JM - I had a pair of 46 ace briefs but they have become way to big so I got a pair of 44 aces and 44 jacks. I am not a fan of the Jacks whatsoever tho! I'll give em another go this weekend but I'll likely stick to the Ace

WK5
DEAD
WT: 239

Conventional Block pulls 3" raw
155x10
225x10
295x5
330x3
396x3
429x1
473x1
505x1x1x1

Box Squats add jack briefs
495 x6x6

GHR Situps
BW+10kg x9x9x9
Good Mornings
309 x3x3x3
Shrugs
309 x15x15x15

Jotunn
01-23-2012, 12:23 AM
WK6
MEB
WT:239

3 Board Press raw
155x10
195x10
242x6
275x6
309x3
319x3
341x1
361x1

4 Board CG
341x2
319x4
295x6
Tricep Extensions
77 x12x12x12x12
Face Pulls
Light bands x15x15x15
Reverse Curls
55x25x25x25x25
Fat Bar MP
85 x12x12x12

Jotunn
01-23-2012, 12:26 AM
WK6
MES
WT:241

Free Squats full gear
165x10 add 44 ace briefs
275x10
385x5
495x3
561x1
606x1 add 52 ace suit, straps down
671x1
719x1 straps up
761x1 (good squat, possibly near opener)

Reverse Band Squats Loose average band
805x1
837x1

Speed Sumo tugs raw
275 x1x1x1x1x1x1

Jotunn
01-23-2012, 05:44 PM
WK6
DEB
WT:240

Floor press
135x10
225x2
185x5x5x5x5

Chest Flys
20x15
25x15x15
Chest Supp Rows
115+machine x15x10x10
Pushdowns
50x15x15x15

-JM-
01-24-2012, 03:40 AM
Nice squattin' mate.

A few more lbs on your bench and you'll destroy a 2k total. Hope you get the arm issues sorted as it would be a shame to be held back becasue of it.

HJP
01-24-2012, 03:45 AM
Big squatting!! Goodluck with 2000 man. Not far away!

Jotunn
01-25-2012, 12:29 AM
Thanks boys!!

WK6
DES
WT 239

Box Squats strong+light bands and 44 ace briefs
385x2x2x2x2x2x2x2

GHR Situps BW+15kg x8x8x8
Trapbar Shrugs 275x10x10x10x10
Bicep 30s 55x30x30x30

Kept it pretty simply today, resting up for some big tugs on thursday and another round of big squats this weekend.

Skaal


Here is the video of the 805 reverse band skwat.


http://www.youtube.com/watch?v=thsIOKPsufM&list=UU4hSioEVilLWu4zUZ0nlcXQ&index=1&feature=plcp

-JM-
01-25-2012, 02:02 AM
Nice squat in the vid mate.

I have a 56 Jack shirt with 54 arms and I weigh 241 at 6'. Man that 52 is gonna be one tight ass shirt once you get into it. I had a 54 ace previously that I only touched in 4 times and only ever over 500lbs. Thats why I got the bigger chest plate in the jack. I did hear people (and even Ano) suggesting getting the jack stuff a size smaller though.

Jotunn
01-25-2012, 09:29 AM
Nice squat in the vid mate.

I have a 56 Jack shirt with 54 arms and I weigh 241 at 6'. Man that 52 is gonna be one tight ass shirt once you get into it. I had a 54 ace previously that I only touched in 4 times and only ever over 500lbs. Thats why I got the bigger chest plate in the jack. I did hear people (and even Ano) suggesting getting the jack stuff a size smaller though.


I actually ended up selling my jack shirt to a buddy, I decided to stick my 54 ace as I know i can touch 400 in it!

-JM-
01-26-2012, 05:02 AM
I actually ended up selling my jack shirt to a buddy, I decided to stick my 54 ace as I know i can touch 400 in it!

Nice going in the Ace. I loved everything about the Ace apart from the last inch to touch. I nearly passed out on more than one occasion pulling that thing in for what seemed like five minutes, lol.

Brian C
01-26-2012, 09:48 AM
Very nice training going on in here. Ive heard a lot of guys are ditching the Jack briefs and sticking with aces under the Jack suit instead. You plan on using the Ace suit still?

Jotunn
01-26-2012, 05:56 PM
WK6
Deads
WT: 235

Sumo Deadlifts 52 sumo king deadlifter
165x10
275x5
385x3
451x3
540x3
560 --- was set to triple this and stop there but just didnt have it.. deadlifting rust I think as all the sets felt heavy at the top.
500x1x1x1x1 after these I felt much better, video to follow

Good Mornings
275x8x8x8
BO Rows
165x8x8x8

Neck was getting stiff, called it here.

Jotunn
01-26-2012, 08:38 PM
Nice going in the Ace. I loved everything about the Ace apart from the last inch to touch. I nearly passed out on more than one occasion pulling that thing in for what seemed like five minutes, lol.

Agreed sir! But its fun! haha

Jotunn
01-26-2012, 08:39 PM
Very nice training going on in here. Ive heard a lot of guys are ditching the Jack briefs and sticking with aces under the Jack suit instead. You plan on using the Ace suit still?

I am sticking to ace friend, I don't want to look like a big pumpkin... vanity :D I am just so used to the ace (though I have only been equipped for.. 4 months now) and a lot of folks say ace gear suits me because of my northern viking build. Who knows?

Jotunn
01-26-2012, 08:42 PM
http://www.youtube.com/watch?v=9yORNQ92RRs&feature=youtu.be

http://www.youtube.com/watch?v=cGW2-P_GP9U&feature=youtu.be

HJP
01-26-2012, 11:36 PM
Like the deads, good speed

Jotunn
01-28-2012, 01:43 PM
WK7
MEB
WT 236

Bench Press
115x10
135x5
185x5
196x3
220x3
242x1
275xm all the weights felt so heavy today, probably the 3 hours of sleep.
330x1 add 54 ace shirt... 2" from touching
353x1 1" from touching
385x1
408xm again fatigue and the shirt just wasnt fitting well.. more loose then normal and i felt like i was sliding in it

2 Board Press
408xmxm horribleeeeee

Chest flys
light bands x20x20x20x20
Side Laterals
17.5 x15x12x12x10x10
KB Shrugs
80s x25x22x20x15
Face Pulls
light bands x15x15x15

-JM-
01-30-2012, 08:38 AM
I don't want to look like a big pumpkin... vanity

Hey, whats wrong with that? lol

Strong and fast pulls mate.

Been that soldier with lack of sleep mate. I know how you feel. 3 hours sleep will kill a session every time.

Jotunn
01-30-2012, 02:06 PM
WK7
MES
WT: 239

Cambered bar Good Mornings
65 x20
145 x10
185 x10
245 x5
295 x5
334 x5
407 x3
484 x3
507 x1
540 x1
295 x7x7
KB Pullthroughs 55x20x18x16
GHR BW x12x12x12
Reverse Hyper 135x10x10x10
Reverse Curls 85x15x15x15
Hammer curls 45x10x10x10

Jotunn
02-01-2012, 12:34 PM
WK7
DEB
WT 243

Floor Press
165x10
175x10
182x10
187x10
198x8

Tricep Extensions
90 x8x8x8
One arm band pushdowns
light band x15x15x15
Pendalay Rows
198 x8x8 135x15

-JM-
02-02-2012, 03:22 AM
Big GMs mate. Your gym sounds fully kitted out.

Jotunn
02-02-2012, 07:14 AM
Big GMs mate. Your gym sounds fully kitted out.

Aye, it's pretty rad. It is a powerlifting room in the University.. but it's a Canadian Powerlifting Union gym (IPF).. so I am the only multi-ply guy that is for certain. Luckily the racks are raised so I can take a wide stance and we have built a mono-lift adapter for them.

Works out well :D

HJP
02-02-2012, 03:11 PM
Thats a fair few reps on heavy GM's, nice volume!

Jotunn
02-02-2012, 11:02 PM
WK7
Squats/Deads
WT 241

Free Squats 44 ace briefs
429x5x5x5 - nice and easy warm up set

Sumo Deadlifts 52 sumo king deadlifter - no briefs
275x1x1x1
385x1x1x1
495x1x1x1
540x1x1x1

still not feeling the pulls lately, must figure this out. And my form isn't the best.

Conventional Rack Pulls knee height
385 x3x3x3x3
BB Shrugs
265 x12x12x12
Reverse Curls
55 x21x21x21

Jotunn
02-05-2012, 10:54 AM
WK8
MEB
WT:239

Bench Press
115x10
135x10
198x5
220x3
255x1
275xm - this was surprising.. I think I am fatigued
331x1 - add 54 ace pro shirt
385x1
385xm - again surprising how heavy the weight is feeling
2 Board
385x1
408xmxm

Chest flys
light bands x25x25x25x25
Close grip 3 board
294x2 265x5x5x5
Side Laterals
22 x10x10x10x10

Jotunn
02-05-2012, 10:21 PM
WK8
MES
WT 244

Reverse band squats mini bands added on last two sets.
165x10
275x10
385x5
495x5 add 44 ace briefs
561x3
606x1
671x1
671x1 added loose mini bands.
705x1
GHR BW x10x10x10
Good Mornings 275x5, 351x3x3x3

This was a good session.

-JM-
02-06-2012, 04:30 AM
Strong work bud. Most impressed at the GHRs :) Brutal. My BW is my 3RM

HJP
02-06-2012, 12:40 PM
Those Good Mornings are heavy... No wonder you kill it on the squats/pulls!!

Jotunn
02-06-2012, 06:06 PM
Thanks boys!

I am good for 550+ on a good morning on a good day. I need to learn how to bench tho! It's about the total not just two of three lifts haha!

GHR is my baby, I can hammer out 3 sets of 10-15 with a strong band looped around my neck or holding a 25kg plate no problem. I'll post a video of that sometime, Zane Geeting has wanted to see it in action for awhile.

blong
02-06-2012, 07:35 PM
I ran across your journal a week ago and have been very interested cause you look to be built similar to me (tall with long limbs) and we have some of the same weak areas. I always look for guys who are having the same struggles and built close to me to see if i can pickup any good ideas to apply to my training. Plus I have been using alot of the Metal gear as well (Ace squat suit/Viking Pro shirt), although I am considering a change of late.
Keep the videos coming, really enjoy them and I will check in soon.

Jotunn
02-07-2012, 08:24 PM
I ran across your journal a week ago and have been very interested cause you look to be built similar to me (tall with long limbs) and we have some of the same weak areas. I always look for guys who are having the same struggles and built close to me to see if i can pickup any good ideas to apply to my training. Plus I have been using alot of the Metal gear as well (Ace squat suit/Viking Pro shirt), although I am considering a change of late.
Keep the videos coming, really enjoy them and I will check in soon.


Makes sense to me man! Thanks for stopping by.


WK8
DEB
WT 240

Floor Press
115x10
165x5
187x5
209x5
220x5
242x5 Big Pr.
Tricep Extensions
90x10x8x8
Band Pushdowns
Light bands x20x20
Pendalay Rows
155x10x10

Took it easy today as I am still feeling a bit overtrained.

Jotunn
02-09-2012, 08:46 PM
WK8
DEADS
WT 241

Sumo Deads 52 sumo king deadlifter
165x10
275x10
385x3
495x3
627xmxm this is generally an easy lift for me but i continue to struggle lately with pulls.. originally I had this post at 606 but i was watching the vids and I miss loaded the bar at 285kg haha... probably would have missed 606 still tho haha.
551 x1x1x1

Cambered bar good mornings
385x5x5x5

Called it there.

HJP
02-10-2012, 03:35 AM
Awesome floor press! Again killing those Goodmornings, top stuff

Jotunn
02-12-2012, 12:50 AM
:)

WK9
MEB
WT 239

Bench Press
100x10
135x10
185x5
225x3
242x1
275x1
385xm add 54 ace shirt... couldn't manage to lower the bar whatsoever.. the shirt for the first time was too damn tight.. so I threw on my partners 54 jack shirt
385x3 3 board
385x1 1 board
385x1 chest with pause... bit of a stall at about 2 board level but pressed through it and got it.. this is supposed to be my opener but hopefully I am just fatigued.. Might open raw in ohio

3 board press 275 x3x3x3
JM press 110 x8x8x8
Side laterals 22 x10x12x14

Jotunn
02-18-2012, 02:50 PM
No posts for the last while as I became injured and stopped training for a bit, deloading till monday.

Had to pull out of my Ohio Lexen meet unfortunately. Beginning a new phase of training and working towards some strongman events this summer.

Stay tuned. :)