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Jotunn
12-25-2012, 05:00 PM
Hey all,

Once again making my return to posting my training on here. Finally have a bit more free time to dedicate to posting with the family lifestyle in full gear. Just had a daughter 6 weeks ago and it's great.
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My accomplishments thus far.

2011 GPC Canadian Nationals - Calgary, Alberta - 2nd place - 520/248/550 @ 248lbs Raw

2011 GPC BG Memorial - Calgary, Alberta - 1st place - 508/248/550 @ 234lbs Raw.. Broke the Canadian raw squat, deadlift and total records @ 242lbs. Nothing spectacular. (Records were defeated by a good friend of mine, Chris Sieber.)

2011 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.

2012 GPC Canadaian Nationals - Calgary, Alberta - 1st place = 770/363/625 @ 244lbs Multi-ply - Was training for this meet raw but a quad tear 2 weeks out almost forced me to pull out but I decided the night before I'd borrow a friends jack gear and just have fun. Ended up PRing and winning my class and taking 2nd overall.

Currently training for the 2013 GPC Canadian Nationals. Making my return to multi-ply gear after a long hiatus of raw and single-ply only training. Looking at 275 or even the 308 class this year to take on some big records.

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Stats: 6'1.. 275lbs (finally)

Best lifts to date are: RAW/Multi-ply/Single-ply
Bench Press 330lbs/400lbs/455lbs
Squat 625lbs/771lbs/765lbs
Deadlift 605lbs/625lbs/635lbs
Military Press 275lbs

I am coached by the one and only Zane Geeting.

My current goal for the Ironman in March is..
Squat 820lbs
Bench Press 500lbs
Deadlift 705lbs


Just under 10 weeks out! I'll begin posting my training as of my squat day on the 27th.

Skaal!

Jotunn
12-27-2012, 09:42 AM
Suited squats/ no wraps - work up to 80% x3
135x10
185x3
225x3
315x3
355x3
405x3 suit on, straps down (46 super centurion)
455x3
495x3
585x3 straps up
635x3
675x3
725x3 walk-outs were getting difficult at this point.
Olympic pause squats
225x8x8x8
Leg Press
5plates/side x10
6plates/side x10x10
Pulldown Abs
105x10x10x10

Called it a night at this point.

Jotunn
12-27-2012, 09:25 PM
Dec 27 - Extra day

Went in to coach one of my guys with his squat programming and decided I'd work on my sumo form a little bit and hit a couple of assistance work I had been lacking on the last few weeks.

I think I finally have the sumo technique down but I now need to translate that into my velocity suit. That will come on Sunday. Pulling with a shitty gym bar, I was happy with today and have a restored confidence that I am heading to a big PR deadlift come March.

Sumo pulls
135x3x3x3x3
225x3x3x3
315x2x2
405x1
Biceps curls
45 x15x15x15x15
Calve machine
384 x15x15x15
BB Shrugs
135 x30x30x30

My knee has been a little sore today so the calf work definitely will help that situation. Walk-outs suck.

Jotunn
12-28-2012, 08:56 PM
Dec 28 - Bench Day

1 board Raw
135x6x6
155x3
185x3
225x3
275x3
2 board add 50 super katana
405x2
455x2
475xm almost had it but just wasn't going anywhere today.
4 board close grip Raw
315x3
335x3
405x3
Skull crushers/presses
65x10x10x10
Side laterals
20x15x15
25x15
Face Pulls
145x15x15x15

Jotunn
12-31-2012, 09:46 AM
Dec 30 - Deadlifts

Sumo Deadlifts
135x6
185x6
225x3
275x3
315x3
405x3
455x3
495x1x1x1x1x1x1 - add 46 Titan Velocity
585x1
615x1
635x1
Sumo stiff legs
135x5
225x5
275x5
315x5
Seated Rows
240x10x10x10
Biceps curls
50x21
40x30
30x45
DB Shrugs
85x10
95x10
105x10
55x25
60x25

Jotunn
01-02-2013, 08:54 PM
Jan. 2nd - Accessories day

Military Press
45x10
95x6
135x6
155x3
175x3
185x3
195x3
205x3
OHP Lock outs - 12" ROM was supposed to be 4" but the rack wasn't able to provide us with this luxury.
185x5x5x5
Plate Raises 45x15x15x15
Push downs 100x10x10x10
Lat Pulldowns - wide 190x10x10x10 - really worked on doing these slow with a big stretch at the top. Lats are on fire still.
Face Pulls 150x10x10x10

The 2 days off felt great. Now 2 more before some big squat and bench sessions this weekend at the University of Alberta with Evan Dunn.

Jotunn
01-05-2013, 05:15 PM
Jan. 5 - Squat day

Squats
121x6
145x6
185x3
220x3
265x3
308x3
350x3
408x3
440x3x3x3x3x3
561x1 add 46 super centurion straps down
606x1 add knee wraps
716x1
SSB Good Mornings
185x10
251x10x10
Shrugs
221x25x25x25
GHR situps
BW+25kg x10x10x10
Band Pullaparts
minis x20x20x20


http://youtu.be/CzjuetJFzic

Jotunn
01-06-2013, 11:58 AM
Jan 6 - Bench Day

Possibly injury to my adductor or quad as I can't really get my leg into position for bench without a lot of pain and there is some heavy swelling on the inside of my thigh. Not good. Heading out to the doctor post bench session.

2 board
135x6x6
175x5
201x5
231x5
275x3
296x3
320x3
375x3 add 50 super katana
3 board
405x3x3xm - missed my last set entirely as I could no longer hold the bar in my right arm. Apparently my biceps tendinitis has decided to make its return and I dropped the bar on my neck. Luckily that didn't hurt but damn my arm hurts. More setbacks.
3 board raw close grip
296x5
286x5
chest flys
35x15x15x15
Side Laterals
22x15x15x15
Pull aparts
orange bands x10x10x10

Time to reassess and move forward.

Alex.V
01-06-2013, 12:09 PM
I dropped the bar on my neck. Luckily that didn't hurt

405 on neck. No big deal.

What's the verdict on the quad, man? Was the squatting the culprit?

Jotunn
01-06-2013, 04:28 PM
405 on neck. No big deal.

What's the verdict on the quad, man? Was the squatting the culprit?

Time will tell. I think it's just pulled. Felt fine yesterday after the squats but I took a nice little spill on the good ole' Canadian ice and might have agitated it that way.

I am more concerned with my biceps continuing to hold me back from benching.

The neck is sore now! haha

Jotunn
01-09-2013, 10:56 AM
Jan 8 - Deadlifts

Biceps are feeling better. Picked up some voodoo bands from mobilitywod. They work quite well with healing up your tendinitis issues. I recommend.

Sumo Pulls Raw warm-up
135x6
225x6
315x3
405x3
Reverse Band Deadlifts Raw, strong bands.
495x2
545x2
585x2
635x2
655x1
675x1
700xm
Good Mornings low bar, wide stance
225x10x10
325x10
375x10
Preacher Curls
65x10x10x10
DB Shrugs
85x10, 100x10, 115x10
Biceps Curls - easy curl bar
50x15x15


Not a bad day. Annoyed I missed 700 but I was quite tired by the time we got to the gym so next time!

Jotunn
01-11-2013, 12:27 AM
Jan 10 - accessory day

military press
185x8x8x8
seated db ohp
45x15x15x15
seated french press
70x10x10x10
pushdowns
60x15x15x15
close grip pulldowns
165x10x10x10
face pulls
120x15x15x15

Done.

ljosaitis
01-11-2013, 11:21 AM
Good luck with the squat. Seems like your geared bench is your weak spot compared to squat / dead, is that due to the bicep problems? I've been in that same boat. I like the Voodoo bands, good thinking there.

Jotunn
01-11-2013, 03:33 PM
Good luck with the squat. Seems like your geared bench is your weak spot compared to squat / dead, is that due to the bicep problems? I've been in that same boat. I like the Voodoo bands, good thinking there.

Thanks man!

Yeah, there are 3 factors I'd say contribute to my bench difficulties. Ongoing battles with tendinitis in both biceps and forearms. I also tore my rotator when I started lifting 3 years ago which slowed down my bench training and then finally, I suck at benching.

My deadlift has gone down a bit also with my weight gain but it will come back up soon I hope. My squat is seemingly getting stronger and stronger.

It's a long road but I will get there eventually!

Bruiser
01-11-2013, 03:47 PM
Just reading through your log. Nice work in here! Good luck on breaking the squat record, looks like you're on track!

Jotunn
01-11-2013, 07:28 PM
Just reading through your log. Nice work in here! Good luck on breaking the squat record, looks like you're on track!

Thanks a bunch sir! I am hoping for 860+ squat by the end of the year.

Bruiser
01-12-2013, 06:02 AM
Make sure you get plenty of training videos leading up to it. Breaking a record like that and having it logged properly will have some sponsors running your way!

Jotunn
01-12-2013, 01:26 PM
Sponsors would be pretty awesome. I'll be posting more video starting tomorrow.

Jan 12 - Squats
wt-263

SSB Squats - raw, no belt/wraps
145x3x3
190x3
251x3
295x3
360x3
408x3
451x3
500x3
360x3x3
SSB Pause squats - 5 second pause
360x5x5x5
GHR
BWx10x10x10
Good Mornings
185x10x10x10
Pull Aparts
minisx20x20x20

I forgot my belt today so I couldn't go as heavy as I had planned but it was solid and the SSB was a nice break for my elbows.

Jotunn
01-13-2013, 01:56 PM
Jan 13 - Bench Day


warm-up bench to 185.

Reverse band Bench Raw, bands set to deload between 80-95lbs off the chest.
251x6
286x3
319x3
330x3
351x3
363x3
374x3
396x3
429x3
add 3 board close grip
429x3x3x3
add 4 board close grip
440x3
Incline Bench
165x15x15x15
Side Laterals
22x10x10x10
Rear Delt flys
22x15x15x15
upright bb rows
45x20x20x20

and done.

Video link.
http://youtu.be/nkrYm8jHnus

Jotunn
01-15-2013, 08:49 PM
Jan 15 - Deadlifts

Sumo Deads
155x6
198x6
308x3
396x3
440x2 add belt
517x2 suited straps down - 46 velocity
550x2
628x2 straps up
Stiff Leg DL
242x5x5x5
Shrugs
242x12x12x12
Biceps
15x25
25x15x15x15
Band Pull aparts
minisx50

Kept it short as work was very long today.

Bruiser
01-16-2013, 05:48 AM
Nice DL session. When you compete do you pull sumo or conventional?

ljosaitis
01-16-2013, 12:59 PM
628x2 likely means you're a ways above your 635 PR right?

Jotunn
01-16-2013, 04:58 PM
Nice DL session. When you compete do you pull sumo or conventional?

If I am competing raw I will pull conventional and spend most of my time training conventional since it has a better carry over then sumo.

Single-ply or Multi-ply I will pull sumo so I can reach the damn bar! :)

Jotunn
01-16-2013, 04:59 PM
628x2 likely means you're a ways above your 635 PR right?


Looks like it. I was tempted to attempt 650 but I decided against it. Need to save some gas to improve my weakest lift.

Right now I am debating switching to multi-ply for nationals in May just for fun. Hmmmmm.

Jotunn
01-18-2013, 04:23 PM
Jan 17 - Accessory day

Log Press
145x10x10
225x5x5x5
DB OHP
70x10x10x10
Seated French Press
80x10x10x10
Pushdowns
120x12x12x12
Pulldowns
150x10x10x10
Rotator work

Jotunn
01-19-2013, 11:30 AM
Jan 18 - Squats

Squats raw
135x6x6
225x3
315x3
405x3
495x3
585x3
635x3
765x1 add reverse average bands
815x1 huge PR
Front squats
135x5x5x5 nice and light
Leg Press
7 plates/side x20x20x20

And that was it for today. My daughter was being a fussy pants so I went home to help the wife out.

Jotunn
01-20-2013, 05:12 PM
Jan 20 - Bench day

Wt - 275

Bench Press raw work
45x20
95x6
135x15
155x6
185x3
225x3
275x2
2 Board add 50 super katana
365x3
405x3
435x1
1 Board
405x3 - at this point I couldn't handle anymore reps. My tendinitis is really becoming an issue. Luckily I have my 2nd chiro apointment on Wednesday and will maintain a constant schedule with him.

Pushdowns
70x12x12x12
Side Laterals
22.5x10x10x10
DB Shrugs
75x25
95x25
130x15
Band pullaparts
minis x15x15x15

Bruiser
01-21-2013, 05:45 AM
Hell of a benching day man!

Workhorse
01-21-2013, 07:41 AM
As a fellow Canuck, I had to pop in here and say great training and good luck at your next meet! I have a shoulder problem that hinders my bench quite a bit too, so I feel your pain.

Jotunn
01-21-2013, 06:21 PM
As a fellow Canuck, I had to pop in here and say great training and good luck at your next meet! I have a shoulder problem that hinders my bench quite a bit too, so I feel your pain.

Yeah, it's pretty brutal. What are you doing to help with it? I am starting some active release therapy as a last resort because I really don't like chiropractors. I have tried many things tho from injecting saline solution to igf-1. Nothing seems to be helping me.

Workhorse
01-21-2013, 06:50 PM
My chrio was doing ART....didn't help much...I know that I have a torn labrum and when everything tightens up, the pain increases, so I roll on a lacrosse ball....roll out my tricep, bicep, lat and trap...and actually don't roll my shoulder...sometimes even get into my pec a little. If I can keep it loose, there is a lot less pain.

As weird as it sounds, I do lots of volume work (5x5 etc) for my bench and not as much heavy triples, doubles, singles...strength is still going up slowly but pain seems to be less severe/frequent.

Jotunn
01-22-2013, 11:29 AM
My chrio was doing ART....didn't help much...I know that I have a torn labrum and when everything tightens up, the pain increases, so I roll on a lacrosse ball....roll out my tricep, bicep, lat and trap...and actually don't roll my shoulder...sometimes even get into my pec a little. If I can keep it loose, there is a lot less pain.

As weird as it sounds, I do lots of volume work (5x5 etc) for my bench and not as much heavy triples, doubles, singles...strength is still going up slowly but pain seems to be less severe/frequent.

I will keep that in mind, luckily most of my tendinitis doesn't bother me at all with deads and squats. I don't find the ART or graston to be working for me either. Where in Canada are you located?

Workhorse
01-22-2013, 03:42 PM
5hrs east of you... in Saskabush.

Jotunn
01-22-2013, 10:48 PM
Jan 22 - Deadlifts

Sumo Deadlifts
155x6x6
275x3
341x3
407x3
495x3
528x2 add 46 velocity
585x2
606x2
651x1 missed the second rep but it was a PR. Goal was a double however. Next time!
Sumo block pulls 6" straps down, used straps
528x2
585x2
634x2
683x1 again was supposed to hit a double but my strap slipped.
Bent over rows
165x15x15x15
Shrugs
407x10x10x10
Biceps

videos on my youtube channel.

Jotunn
01-25-2013, 10:07 AM
Jan 24 - Accessories

Illegal Wide Bench
135x20x20
185x15
Military Press
135x8x8x8
DB French Press
65x15x15x15
Pushdowns
140x12x12x12
Close grip pulldowns
150x10x10x10
Chest supp rows
350x10x10x10

Workhorse
01-25-2013, 12:42 PM
Good volume right there! Nice.

Jotunn
01-26-2013, 12:16 PM
Jan 26 - Squats

SSB Squats raw
75x10
135x6
185x3
251x3
319x3
385x3
405x3x3x3
461x3
Good Mornings wide stance no belt
275x12x12x12
GHR w/average band around neck
x10x10x10
Shrugs
165x25x25x25
DB Shrugs
65x25
85x25
105x25
Face Pulls
150x10x10x10
Hamstring Curls
300x10x10

Jotunn
01-27-2013, 04:58 PM
Jan 27 - Bench Press

3 board raw work up
135x10x10
155x3
185x3
225x3
245x3
275x3
295x3
315x3
405x3 add 54 ace. Didn't even come close to the 3 board.. last time I wore this shirt I was 240 not 280 haha.
495x3
545x1
585xm
4 board close grip raw work
315x3
335x3x3
Pushdowns
70x15x15x15
Side Laterals
22.5x10x10x10
25x10x10x10
27.5x10x10x10
Wide Pulldowns
210x8
195x10
180x12

All in all a pretty fun day. With my new found training partners I can finally pursue multi-ply to it's fullest and will be doing GPC Canadian Nationals likely 308 equipped.

No idea on goals yet but I am really looking forward to it. 545 was the most I have ever had in my hands and it wasn't too bad at all. 585 felt god damn heavy but it will go up soon!

Jotunn
01-30-2013, 06:25 PM
Jan 30 - Deadlift day

Sumo pulls
135x5
225x5
315x5
405x5
495x5
Romanian DLs
135x15
225x15
275x10x10x10
Close grip Pulldowns
150x15x15x15
DB Shrugs
75x15x15x15
Leg Press
4pl/side x25x25
Biceps
60x10x10x10

Light day.

Workhorse
01-30-2013, 10:14 PM
Nice work dude!

Jotunn
01-31-2013, 08:58 PM
Jan 31 - Accessories

Incline Bench
135x20x20x20
DB French Press
60x15x15x15
Wide grip pulldowns
195x10x10x10
Face pulls
150x15x15x15
Rotator work

Bench Press this was for funsies.
495x1 56 jack PR.

Jotunn
02-01-2013, 11:01 PM
Feb 1 - Squats

Skwaaaats
135x6x6x6
225x3
315x3
405x3
495x3
585x3 add 46 super centurion (single-ply)
675x2x2x2
Leg Press
6plates/side x15x15x15
Calf raises
500x15x15x15
Leg Extensions
200x15x15x15
Close grip pulldowns
150x12x12x12

All in all not a bad day. Squatted everything without knee wraps. Squatting is definitely the culprit with my tendinitis so I shall be running with the Safety squat bar for a few weeks to let them calm down again.

Cheers

Jotunn
02-03-2013, 05:04 PM
Feb 3 - Bench Training

Floor Press biceps were pretty sore from squatting Friday night so this was unpleasant.
135x8x8x8
155x3
185x3
225x3
245x2
275x2
295x2
Close grip Floor Press
225x8x8
Side Laterals
20x15x15x15
Pushdowns
70x15x15x15
Band Pull Aparts
minisx20x20x20

Quick shirt test. Tried out Ryan Selk's Super Duper Phenom he lent me. Felt funny but managed 455 off a 2 board pretty easy. Stopped there. Sticking with the Jack shirt likely.

Workhorse
02-04-2013, 01:21 PM
Hell yeah man, lookin' good in here. Easy 455 2 board is nice. SSB is ace, I love mine but haven't been using it lately...

Bruiser
02-04-2013, 02:02 PM
Feb 1 - Squats

Skwaaaats
135x6x6x6
225x3
315x3
405x3
495x3
585x3 add 46 super centurion (single-ply)
675x2x2x2
Leg Press
6plates/side x15x15x15
Calf raises
500x15x15x15
Leg Extensions
200x15x15x15
Close grip pulldowns
150x12x12x12

All in all not a bad day. Squatted everything without knee wraps. Squatting is definitely the culprit with my tendinitis so I shall be running with the Safety squat bar for a few weeks to let them calm down again.

Cheers


Feb 3 - Bench Training

Floor Press biceps were pretty sore from squatting Friday night so this was unpleasant.
135x8x8x8
155x3
185x3
225x3
245x2
275x2
295x2
Close grip Floor Press
225x8x8
Side Laterals
20x15x15x15
Pushdowns
70x15x15x15
Band Pull Aparts
minisx20x20x20

Quick shirt test. Tried out Ryan Selk's Super Duper Phenom he lent me. Felt funny but managed 455 off a 2 board pretty easy. Stopped there. Sticking with the Jack shirt likely.

Is that all? LOL. Fuuuuuck man! Killing it.

Jotunn
02-06-2013, 03:37 PM
Feb 5 - Deadlifts

Sumo pulls
135x6
225x3
315x3
405x3
495x3
545x1 add 52 ace
605x1
655x1 PR - really need to work on form especially in this tighter suit.
Rack Pulls - mid shin raw
405x3
495x3
585x3
635x2
655x2
Good Mornings
135x15x15x15
Front Squats
135x10x10x10
DB Shrugs
75x25
85x25
95x25

Workhorse
02-08-2013, 07:58 AM
Cube method?

Jotunn
02-09-2013, 01:16 PM
Cube method?

Nope. Zane Geeting is my coach. We have been doing this way before Lilly released the cube method. Cube is nothing new, Brian Carroll has been programming that way for ages. He even programmed for Lilly...

Bruiser
02-09-2013, 02:03 PM
Nice pull day!

Jotunn
02-09-2013, 04:13 PM
Thanks man!


Feb 7th - Accessories

Military Press
135x6x6x6
Illegal wide bench
135x15x15x15
Front Plate Raises
45x12x12x12
Seated French Press
70x10x10x10
Pushdowns
70x10x10x10
Face Pulls
170x10x10x10

Jotunn
02-09-2013, 04:14 PM
Feb 9 - Squats

Squats
135x5x5
225x5
315x3
405x3 add 46 jack briefs
495x3
585x3
675x2 add 56 jack suit
725x2
785x1
855x1
905x1 add reverse strong band


Called it here today as it was my first time back in multi-ply in almost a year. Not a bad start. My best MP squat last year was 761. Looking at a big total gain this year :)

Jotunn
02-10-2013, 02:56 PM
Feb 10 - Bench Day

BW 270.3

2 board work
135x15
155x8
185x6
225x3
245x2
275x2
295x2
405x2 add 56 jack shirt
455x2
495x2
515x1 wanted two reps but ehhhh that's ok. Video up on my youtube channel.
DB Press palms facing
40x15x15x15
Skulls/presses
70x10x10x10
Side Laterals
20x10x10x10
Seated rows
180x15x15x15

And done. Really get the hang of shirted benching and almost no pain at all in the arms today, very happy with this considering my squats yesterday.

12 more weeks in of form work and I should be good for my goal of 550 at the meet.

930-550-720 (2210) isn't too far out of my reach so far this year. Fingers crossed! 2250 is a pro total @ 275 so that is a big maybe right now!

Workhorse
02-11-2013, 01:32 PM
Nice training. Whatever it is, it is very near what my plan is going to be for my training come April. Some really good sessions, nice work K.S.!!

Jotunn
02-12-2013, 08:39 PM
Feb 12 - Deadlifts

Sumo form pulls
135x5x5
225x3x3
315x3
405x3
455x1x1 add 52 ace
545x2x2x2x2
455x2x2

still have a rough time with form in the suit. More time!!
Good Mornings
225x15x15x15
Chest Supp Rows
185x10x10x10
DB Shrugs
80x25x25x25
BB Curls
50x15x15x15

Jotunn
02-14-2013, 10:28 PM
Feb 14 - Accessories

4 Board Press
135x20
185x10
225x5
275x3
315x3
345x3
365x3
425x3 add super duper phenom
495x3
545x3
605x3
Pushdowns
90x10x10x10
Seated Rows
210x12x12x12
Rotator work

ljosaitis
02-17-2013, 07:54 PM
My best MP squat last year was 761. Looking at a big total gain this year :)

Ya buddy, sounds like you're way ahead.

Jotunn
02-18-2013, 08:51 PM
Feb 16 - Squats

Squats raw dawg
135x6x6x6
225x6
315x6
405x5
505x3x3x3
Hack Squat thing
5plates/side.. whatever that weight is x15x15x15
Machine Shrugs
352x25x25x25
Pulldowns wide grip
195x10x10x10

Jotunn
02-18-2013, 08:53 PM
Feb 18 - Bench Day

Close grip bench - raw w/60lbs chains
135x10x10x10
185x5
225x5
275x5x5x5
Close grip bench raw w/o chains
135x25
185x15
225x10
DB Bench
55x10x10x10
Pushdowns
70x15x15x15
Pulldowns
165x10x10x10

light days this week before Zane has me start meet prep.

Jotunn
02-21-2013, 01:38 AM
Feb 20 - Deadlifts

Reverse Band DL average bands set to deload at knee
135x15
225x10
315x10
405x5
495x5
585x3
635x3
675x3
725x3
Stiff Leg DL
225x5x5x5
Good Mornings
225x15x15x15
BB Rows
135x15x15x15
Curls
40x20x20x20

Workhorse
02-21-2013, 06:33 AM
Rockin' it. Congrats on the new job and wheels too!

Jotunn
02-24-2013, 12:36 AM
Thanks man.

Feb 21 - Accessories

4 Board Press raw
135x20x20
185x10
225x10
275x3
315x3
365x3
405x3
Close grip bench
135x20x15x12
Chest supp rows
3 plates x15x15x15
Pec deck
200x15x15x15

Jotunn
02-24-2013, 12:40 AM
Feb 23 - Skwats

BW 272

Skwats
135x10x10
225x6
315x6
405x6 add 46 jack briefs
495x3
635x3x3x3
765x1 add 56 jack suit
855x1
945x1
965x1 - reverse average band - very loose. 45lbs off the bottom
1005xm
Leg Press
8plates a side x20x20x20
GHR
Ab work

Jotunn
02-25-2013, 07:02 PM
Feb 24 - Bench

Close grip paused up to 75%
135x10x10
185x5
205x5
225x5
245x5
2 Board Press
405x3
425x3
3 Board Press
455x2
475x2
Bench Press raw rep out
185x15
Pushdowns
70x10
60x10
50x10
Pulldowns
150x10x10x10
Side laterals
20x15x15x15

Jotunn
02-28-2013, 09:19 PM
Feb 26 - Deadlift

Sumo Pulls raw
135x6x6
225x6
315x6
365x6
405x3
475x3x3
4" Block Pulls raw
585x2x2
Bent Rows
135x15x15x15
Machine Shrugs
225x25x25x25
Hammer Curls
25x15x15x15

Jotunn
02-28-2013, 09:21 PM
Feb 28 - Accessory bench

4 board close grip raw
135x15
185x6
225x6
275x3
315x3
335x3
365x3
385x3
2 board press quick shirted set
495x2
Tricep Extensions
60x15x15x15
Side laterals
22.5x10x10x10
Seated Rows
165x15x15x15
Pull Aparts
mini band x20x20x20
Pec Deck
200x10x10x10

Jotunn
03-02-2013, 07:55 PM
March 2 - Skwats

Squats briefs from the get go
135x6x6
225x6x6
315x3
405x3
495x3
585x3
675x3x3x3 add 56 jack straps down
765x1 for fun
Hack squats
5 plates a side x15x15x15
Romanian Deads
225x15x15x15
ab work

Drive back to Edmonton. Can't wait for our monolift to finally arrive.

Jotunn
03-03-2013, 08:26 PM
March 3 - Bench

Bench press raw
135x10x10
155x3
185x3
225x3
275x3
295x3 off 2 board
add 56 jack shirt
455x3 off 3 board
455x2x2 off 2 board
505x1 off 1 board
225x12 raw off chest
pushdowns
50x15
60x15
70x15
Seated Rows
195x10
225x10
245x10
Face Pulls
150x15x15x15
Rotator work

Jotunn
03-05-2013, 09:52 PM
March 5 - Deadlifts

Sumo Deads raw
135x6x6x6x6
225x3x3
315x3
405x2
495x2
585x2x2
605x2
Rack pulls knee height
405x3
495x3
585x3
Stiff Leg DL
225x8x8x8
Pulldown Abs
125x10x10x10
Hammer Curls
25x15x15x15

Jotunn
03-09-2013, 10:16 PM
March 7th - Accessory Bench day

4 board press Raw
135x10x10
185x10
225x6
275x3
315x3
335x3
365x3
405x3
495x3 add SDP
585x3
635x1
Seated French Press
85x10x10x10
Pushdowns
60x10x10x10
Chest Supported Rows
3plates a side x12x12x15
Pull Aparts and Rotator work

Jotunn
03-09-2013, 10:18 PM
March 9th - Squats

Squats
135x10x10
225x6
315x5
405x5
495x3 add jack briefs
585x3
675x3
805x3x3 add leviathan
815x1 video on youtube
905x1 video on youtube
970x1
Good Mornings
225x10x10x10
Trap Bar Shrugs
225x25x25x25
Leg Press
5 plates a side x15x15x15
Calf Raises
a bunch

Jotunn
03-10-2013, 01:14 PM
March 10 - Bench Day

Floor Press raw w/80lbs chain
185x5x5x5
2 Board Press raw
225x6
245x3
275x3
315x3
DB Bench
70x10x10 cut short as my rotator was sore
Band Flys
rep out to failure
Pushdowns
90x10x10x10
Seated Rows
165x15x15x15
Side Laterals
20x12x12x12

Workhorse
03-11-2013, 09:25 AM
Past few weeks have been sweet. Atta boy!

Jotunn
03-12-2013, 09:53 PM
March 12 - Deadlifts

Sumo Deads
135x5x5
225x5
315x5
405x3 add titan velocity
495x2
545x1x1x1x1
585x1
635x1
675x1
Rack Pulls beltless/low-shin
405x10
495x5
585x2
Pull-down Abs
95x15x15x15
Curls
50x10x10x10
Bent Rows
135x10x10x10

Jotunn
03-16-2013, 05:51 PM
March 15 - Accessories

Floor Press
135x6x6
185x3
225x3
275x2
295x2
315x2
Pushdowns
85x10x10x10
Pulldowns close grip
140x15x15x15
Side Laterals
22.5x12
25x12
27.5x12
Pec Dec
200x10x10x10

Jotunn
03-16-2013, 05:56 PM
March 16 - Squats

I didn't perform to well due to a strained piriformis muscle from deadlift day. Unracking the weight was very difficult and sitting back was quite painful. 815 felt like 1000 but still moved okay but definitely high.

Squats
135x6
225x3
315x3
495x3 add jack briefs
585x3
765x2 add leviathan
815x1

Ended it here for the squats.

Calf raises
3 plates x25x25x25+
Hamstring Curls
200x15x15x15
Shrugs
135x25x25x25
Planks 3 sets 1 minute

Jotunn
03-18-2013, 08:22 PM
March 18 - Bench Press


Bench raw
135x6x6
225x6

2 Board Press
245x1
275x1
315x1
405x3 add SDP
455x3
495x2x2

Bench Press rep out
225x15
Tricep Pushdowns
50x33x25x25x15
Pulldowns
215x10
195x10
185x10
Face Pulls
140x15x15x15

Workhorse
03-18-2013, 09:31 PM
Heal up quick...still lookin' strong!

Jotunn
03-19-2013, 11:31 AM
Thanks brother!! Hope everything falls into place for you!

Jotunn
03-19-2013, 08:56 PM
March 19 - Deads

Still nursing that piriformis unfortuntately :(

Deadlifts raw, conventional /no belt
135x10x10
225x6
315x3
405x3
495x1x1
4" Block Pulls
315x2
405x2
495x2
585x2
Pulldown abs
125x10x10x10
DB Shrugs
90x15
100x15
110x15
75x25x25
Bent Over Rows
95x10x10x10
BB Curls
65x15x15x15

Jotunn
03-21-2013, 07:52 PM
March 21 - Bench accessories

4 board close grip raw
135x10
185x10
225x10
275x3
315x3
365x2
385x2
405x2
3 board shirted
495x2
545x2
Seated French Press
85x10
75x12
65x15
Pushdowns one rest pause
50x35x20
Pulldowns palms in.. really focused on the squeeze here
130x10x10x10
Face pulls
100x20
120x20
140x20

Awesome pump today. Maintaining my weight right around 275.

Jotunn
03-23-2013, 05:21 PM
March 23 - Bench Day

Floor Press 50lbs chain
135x5
225x5
245x5
275x5
Close grip Floor press rep out
225x12
Seated french press rep out
85x25
Side Laterals
27.5x15
35x15
45x15
Pulldowns wide grip
150x10
180x10
210x10
2 Board shirted
495x1
455x1

Jotunn
03-27-2013, 06:55 PM
March 24 - Squats

Box Squats briefs only
135x6x6
225x6x6
315x6x6
405x6x6
495x6x6
585x6x6x6

Glute bridges
One leg squats
Back raises
45+BW x15x15x15
Pulldown Abs
125x15x15x15

Jotunn
03-27-2013, 06:56 PM
March 26 - Accessories

3 board close grip
135x10
185x10
225x6
275x3
315x3
335x3
365x3
495x3 add jack shirt
585x3
skull crushers
75x15x15x15
pec deck
200x15x15x15
side laterals
35x12x12x12
plates raises
45x10x10x10

Jotunn
03-28-2013, 08:11 PM
March 28 - Deadlift day

Deadlifts with 90lbs chains
worked up to 405 raw then geared up. My first set of 495 and my piriformis hip problem immediately exploded. I rolled it out and switched over to conventional straps down for the first time ever. No pain at all but it was difficult.
505x1x1 straps down
505x1x1x1 straps up

All in all not bad but I don't think I will be pulling the same amount conventional as sumo come meet time but I have to protect that hip so I can get my big squat.

Conventional Block pulls 4.5" and raw
405x3x3
495x3
545x3
BB Rows
135x10x10x10
Pulldown Abs
125x15x15x15
Shrugs
225x25
275x25
315x25
Reverse Curls
45x12x12x12

KevinStarke
03-28-2013, 08:36 PM
Just skimmed through your journal your moving some awesome weight, especially the squattage.

Jotunn
03-29-2013, 07:33 PM
Just skimmed through your journal your moving some awesome weight, especially the squattage.

Thanks man! Doing what I can!

March 29 - Bench

Bench Press
135x6x6
185x6
225x3
275x1
295x1
425x1 (1 board) add shirt
455x1 (1 board)
495x3 (3 board)
225x15 raw rep out

Pushdowns
80x10x10x10
Pulldowns
210x8
195x10
180x12
Face Pulls
140x15x15x15
Rotator work

Jotunn
04-01-2013, 04:25 PM
March 31 - Squats

Raw Squats belt no wraps
135x6x6
225x3x3
315x3
365x3
405x3
495x3
585x3
605x2
655x1

Close Stance Pause Squats
275x5x5x5
Back Raises
bw/45lbs x15x15x15 long pause at top of movement
Weighted Abs
125x10x10x10
Standing calves
BW+345lbs x25x25x25 long pause at top of last rep
DB Shrugs
95x25x25x25x25x25

I like my shrugs.

Jotunn
04-02-2013, 10:32 PM
April 2 - Accessories

Close Grip 5 Board Raw w/90lbs chains
45x10x10
135x10x10
185x10
225x10
275x10
315x5
335x3
365x3
385x3
DB Incline
55x15
65x15
75x15
Pushdowns
90x10
80x12
70x15
Side Laterals
30x10x10x10
Pec Deck
250x10x10x10

Jotunn
04-06-2013, 03:07 PM
April 4 - Deadlifts

Conventional DL
135x6x6x6
225x6
275x6
315x3
405x3
495x3
585x1x1x1 add suit
635x1

Not very happy with how this is all going. Damn injuries

Romanians
315x5x5x5
Stiff Leg DL
225x12x12x12
DB Shrugs
85x25x25x25
Pulldown abs
125x12x12x12

Jotunn
04-06-2013, 03:10 PM
April 5 - Bench Presssss

Bench Press
135x10x10x10
185x6
225x3
275x1
295x1
320x2 1 board
425x2 2 board shirted
455x2 1 board
495x2 3 board
545x2 3 board
245x10 raw rep out

Seated French Press
85x15
95x12
110x8
Rear Delt flys machine
200x15x15x15
Pec Deck
300x12x12x12
Face Pulls
200x15x15x15

KevinStarke
04-06-2013, 05:40 PM
655 Raw Squat.. Awesome workouts as usual, great board work.

Jotunn
04-07-2013, 04:00 PM
655 Raw Squat.. Awesome workouts as usual, great board work.

Thanks a bunch man, appreciate it.

Due to my piriformis/hip injury I have a significant change in plans for my meet in exactly a month. I cannot handle squatting wide stance nor sumo pulling and won't even come close to depth. So to avoid high squatting and/or bombing out, I have made the decision to switch to raw.

None of my training leading up to this meet has been geared for raw and my biceps generally hate benching raw but it's what is happening. Now to figure out my openers in only a few weeks haha!

April 7 - Squat day BW 286

Squats raw
135x5x5x5
225x3x3x3
275x3
315x3
365x2
405x3
455x2
515x1
550x3 Likely opener just to get things going.
635x1 reverse light band, possible 3rd. I know I hit 655 a week ago but it was a bit high and uncomfortable so I'd rather take it easy.

Good Mornings
225x15x15x15
Leg Press DL stance
8plates/side x15x15x15
Pulldown abs
115x10x10x10
DB Shrugs
95x15
110x15x15

Jotunn
04-09-2013, 02:54 PM
April 8 - Accessories

Bench Form work
135x8x8x8
Military Press
135x10x10x10
Side laterals
20x10
22.5x10
25x10
Seated French Press
85x15x15x15
Pushdowns rest pause set to failure
60x35x25
Close grip pulldowns
185x10x10x10
Pull aparts
minisx15x15x15

Jotunn
04-10-2013, 09:58 PM
April 10 - Deadlifts

Conventional Deads raw
135x4x4x4
225x4x4
315x3
405x3
495x1
585x1
315x3x3x3
405x3x3
545x1
Bent Rows
185x10x10x10
Pulldown abs
125x10x10x10
DB Shrugs
95x25
110x20
130x15
150x10
75x25

Just worked up to an opener for the meet. 585 sounds good. Then I worked on some form since I haven't really been doing much raw pulling in quite awhile.

Jotunn
04-13-2013, 11:27 AM
April 12 - Bench night

Floor Press
135x10
225x6
275x4
DB Press
50x33
Skulls/Presses
90x15x15x15
Pull Aparts
minisx10x10x10
Wide Pulldowns
210x10x10x10
Pushdowns
110x40

Jotunn
04-17-2013, 04:38 PM
April 14 - Squats


Squats raw beltless
135x3x3x3
225x3x3
315x3
405x3
495x3
Leg Press
8 plates a side x25
Pulldown abs
125x15x15x15
Machine assisted Shrugs
4 plates a side x25x25x25
Back raises
BW+70lbs x10x10x10

Jotunn
04-17-2013, 04:40 PM
April 16 - Accessories

4 board close grip
135x25
155x15
185x10
225x8
275x8
315x6
335x4
365x2

Seated French Press
85x15
95x15x15
Side laterals
22.5x15x15x15
Pulldowns - wide
225x10x10x10
Face Pulls
160x15x15x15

Jotunn
04-17-2013, 10:31 PM
April 17 - Deadlifts

Conventional Deads belt only
135x5x5x5
225x3x3
315x3
405x1
495x1
605x1 Opener
635x1 Second attempt
660 miss off 6" block Planned third but this is my worst pulling position so no deal right now.
525x5 off 6" block
Shrugs
225x25
315x15
405x10
Pulldown Abs
105x15x15x15
Bent over rows
135x15x15x15

Good day. Feeling confident.

Jotunn
04-20-2013, 08:01 PM
April 19 - Bench

Bench
45x15
135x10x8x6
185x5
225x3
275x2
300x1x1 Opener
320x1 Second to 1-board
335x1 Third to 2-board
Close grip Pulldowns
170x15x15x15
Shoulder Press machine thing
6plates x15x15x15
Bicep work
Block Pressdowns
90x15x15x15

Jotunn
04-20-2013, 08:03 PM
April 20 - Squats

Squats
135x5x5
225x3x3
355x3x3
455x1
565x1
585x1 opener
620x1 second - reverse light band
Cam bar Box squats
200x5
300x5
380x5

Called it here as we spent all day building our monolift and hauling plates and bars etc everywhere.