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Thread: Viking's Log 2.0

  1. #1
    Viking Powerlifter Jotunn's Avatar
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    Viking's Log 2.0

    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.
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  2. #2
    Senior Member
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    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.

  3. #3
    Viking Powerlifter Jotunn's Avatar
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    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
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  4. #4
    Viking Powerlifter Jotunn's Avatar
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    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!
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  5. #5
    Viking Powerlifter Jotunn's Avatar
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    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
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  6. #6
    Viking Powerlifter Jotunn's Avatar
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    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
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  7. #7
    Viking Powerlifter Jotunn's Avatar
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    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
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  8. #8
    Viking Powerlifter Jotunn's Avatar
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    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
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  9. #9
    Viking Powerlifter Jotunn's Avatar
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    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!
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  10. #10
    Moderator Off Road's Avatar
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    Workouts look good coming off a meet. I'll definitely follow this journal. Good luck.
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  11. #11
    Viking Powerlifter Jotunn's Avatar
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    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.
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  12. #12
    Viking Powerlifter Jotunn's Avatar
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    Quote Originally Posted by byronsru24 View Post
    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
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  13. #13
    Moderator Off Road's Avatar
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    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.
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  14. #14
    Viking Powerlifter Jotunn's Avatar
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    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
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  15. #15
    Viking Powerlifter Jotunn's Avatar
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    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
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  16. #16
    Viking Powerlifter Jotunn's Avatar
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    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.
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  17. #17
    Moderator Off Road's Avatar
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    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?
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  18. #18
    Viking Powerlifter Jotunn's Avatar
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    Quote Originally Posted by Off Road View Post
    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!
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  19. #19
    Moderator Off Road's Avatar
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    Oops, I guess I didn't pay close enough attention to the days.
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  20. #20
    Viking Powerlifter Jotunn's Avatar
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    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
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  21. #21
    Viking Powerlifter Jotunn's Avatar
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    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.
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  22. #22
    Viking Powerlifter Jotunn's Avatar
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    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
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  23. #23
    Viking Powerlifter Jotunn's Avatar
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    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.
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  24. #24
    Viking Powerlifter Jotunn's Avatar
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    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!
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

  25. #25
    Viking Powerlifter Jotunn's Avatar
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    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
    hjarta er kraftr

    Best Lifts Multi-ply:
    945 Sq 515 BP 675 DL
    Best Lifts Single-ply:
    840 Sq 470 BP 705 DL
    Best Lifts Raw:
    655 Sq 325 BP 635 DL

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