It is/was a strange week. Nevertheless I continue this week training session and tonight I had my weekly ‘normal’ powerlifting session. The warm-up was harder than last week and the will was good. Therefore I took 2x175kg squat (belt) and 2x195kg (belt & sleeves). Squat session I finished with 1x210kg (belt & wraps) This rep was the best of all 🙂 I controlled the weight and breathing. Deadlift went tough and therefore I decided to deadlift a single with 205kg instead a double. 225kg (belt) went okay for now. Bench press went pretty well the double with 112,5kg went easy. Followed by 120kg (wrist wraps) and I finished it with 1x 125kg (belt & wrist wraps). In my opinion a very nice progression. At this stage I don’t yet what I will do in coming week trainingsession. Tomorrow it is mindf#@k day 🙂

Program of today:
Goodmornings 3×8 40kg
Planken 3x 30 seconds
Squats 2×8 20kg 2×8 60kg 5x90kg 3x120kg 3x150kg 2x175kg (belt) 2x195kg (belt & sleeves) 1x210kg (belt & knee wraps)
Deadlift 2×3 120kg 3x150kg 2x180kg 1x205kg 1x225kg (belt)
Bench press 2×8 20kg 8x60kg 5x80kg 3x100kg 2×112,5kg 1x120kg (wrist wraps) 1x125kg (belt & wrist wraps)
Strechting cycle

My felt really sore, so I took a little bit more pause between the sets. Thereby this training session take 5 minutes longer than last week. This training I took the same weights, sets and reps as last week Wednesday. This training is meant for recovery, so I will be able to put some weights on the bar during my weekly ‘normal’ powerlifting training (which I do on Friday) Friday it will be my 2nd time to train at Spartacus. Last week it felt unusual. It is still hard for me to operate in a full group of people with a lot of interaction. So that is also a good training to get used to it again 🙂

Program:
Planken 5x 35 seconds
Knee raises 5x 15
Good mornings 5×8 40kg
Squats 2×8 20kg 2×8 50kg 2×5 80kg (warm-up sets)
3-in-1 squats (variation of slow, pause & normal squats)
5 sets with 100kg 3 reps slow, 3 reps pause & 3 reps normal (speed)
Deadlift 3-in-1 sets 5 sets of 2 reps 120kg (full, romanian & lift off)
Sumo deadlift 2-in-1 sets 3 sets 3 reps 100kg (full & romanian)
Bench press 2×8 20kg 2×8 40kg 2×5 60kg (warm-up sets)
3-in-1 bench press 3 sets with 80kg 3 reps narrow, 3 reps middle & 3 reps wide grip
4 th set with 75kg & 5th with 70kg.
Strechting cycle

90 minutes workout