Lifeforce Weightlifting Journal

[Lifeforce]

What the hell is this.. do you actually think I will leave this place. No way in hell.



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Deadlift 5x130 kg 286 lbs New Record! (last 3x135 kg)
Deadlift 4x135 kg 297 lbs New Record!
Deadlift 0x140 kg 308 lbs <--- need more platform deads

Platform deadlift (10 cm) 1x120 kg 264 lbs
Platform deadlift (6 cm) 5x115 kg 253 lbs

Snatch 0x75 kg (I had it over my head and locked out, just lost balance because my lower back was so tired from the deads)

Stone Carry with plates: 70 kg 40 meters PR!
Stone carry with plates: 80 kg 48 meters BIG ****ING PR! (last 30 m)



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Two man deadlift: 3x150 kg 1x205 kg =)

Bench: 4x77.5 kg
Bench: 4x77.5 kg
Bench: 3x80 kg
Bench: 2x82.5 kg New record

Farmer's walk 65.7 kg per db (131.4 kg) x 18 meter New Record
Farmer's walk 65.7 kg per db x 8 meter
Farmer's walk 51.8 kg per db (103.2 kg) x 38 meter new record (ran with db)

Db overhead throw: 1x31.6 kg
Db overhead throw: 1x33.9 kg
Db overhead throw: 1x36.4 kg New Record
Db overhead throw: 1x39.2 kg New Record

Calves raises 90 kg (Concentrating in getting the whole calf range of movement)
Calves raises 90 kg
Calves raises 90 kg

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Squat ATTG 5x105 kg
Squat ATTG 4x110 kg 242 lbs New record
Squat ATTG 4x115 kg 253 lbs New record
Squat with pause at paralell 3x115 kg

Speed SLDL 3x65 kg
Speed SLDL 3x65 kg
Speed SLDL 3x65 kg
Speed SLDL 3x65 kg
Speed SLDL 3x65 kg

Front Squat 6x70 kg Think it's new record
Front Squat 2x80 kg Misplaced the bar

Static hold 10x100 kg (1 rep = 1 second)
Static hold 10x140 kg
Static hold 10x160 kg
Static hold 10x170 kg 374 lbs new record!
Static hold 7x180 kg 396 lbs new record

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Maxing deads

0x155 kg
0x155 kg
It was a very very bad day today

0x100 kg clean
0x95 kg clean

1x85 kg 187 lbs clean and jerk PB good form
0x65 kg snatch
1x65 kg snatch (working on technique)

 

[Double]

nah man i was thinking and hoping that you come here at least occassionally. but what i did say is that you are now mainly posting on bb.com and that's a fact isn't it just recognizing the truth


haha decisive yeh i think you have the potential

 

[Lifeforce]

If you cleaned out your PM box then you'd know that I'm so gonna ditch that journal and get back to you real meatheads.

 

[Double]

LOL didnt know it is full, and i was wondering why i dont get an answer from you and rapster. anyway it's cleaned now.



haha we sosuave guys have just more game so we can keep the great catch :cheer: :cheer: :cheer:

 

[Lifeforce]

Good man... but I'm still not gonna reply. Don't have anything good to say anyway when I already told you it here.

ohh yeah man. You have too much game.

 

[Lifeforce]

BTW

I'm gonna go serious on the olympic lifting. I've started to train it now and I'm gonna go to the National Mastership in sweden next year if I can pull more than 200 kg. (can pull 155 kg almost brute strength only after four week of training). Last years winner pulled 205 kg total in my weight class.




so I thought up a new program for me:


Day 1: Pull day
Day 2: Push day
Day 3: Rest day
Day 4: Leg day
Day 5: Rest day
Day 6: Olympic day
Day 7: Rest day


Week 1

Pull day:

Platform deadlifts 1x5 1x4 2x3 (with shrug at the top every rep)
Deadlifts 2x5 (with shrug at the top every rep)
Bent over rows 3x5
Chin-ups with close grip + weight 3xmax 10
Standing calves raises 3x10

Push day:

Bench presses 1x5 1x4 2x3
(board presses?)
Close grip bench 3x5
Push presses 3x5
Stone carry 3 laps Max 40 meters each

Leg day
Speed SLDL 5x3
Front Squats 2x5 (ATTG!)
Squats 1x5 1x4 2x3
Farmer's walk 3 laps max 40 meters each

Olympic day

Snatch 5x5
Clean and Jerk 5x5
Squats with snatch hold 3x5

Week 2

Pull
Speed platform deads 5x3 (with shrug at the top every rep)
Power cleans 3x5
Power snatches 3x5
Bent over rows 3x5
Static holds 5x10 (1 rep = 1 second)

Push
Bench presses 5x5
(board presses?)
Close grip bench 3x5
Push presses 1x5 1x3 1x1
Stone carry 3 laps no more than 40 meters

Legs
Speed Squats 5x3
Front Squats 2x5 (ATTG)
SLDL 1x5 1x4 2x3
Farmer's walk 3 laps max 40 meters each
Standing calves raises 3x10


Olympic lifting

Same as last week

 

[Double]

hmm yes but you know that your weight is going to increase?? competition is a little bit harder overhere i didnt find the national master stats but stats from normal people in the 3rd league and they had 200kg+


we will see how your plan works what do you think of my new workout plan after cutting?

 

[Lifeforce]

I'm gonna go for the 77 kg class for juniors and cut down to it and mainly work my nervous system to get stronger. People pull more than 200 here too. The record I think is 270 or something. That's pathetic compared to other countries. But hey.. a gold medal in the national mastership wouldn't be wrong if I can manage. =)

I'm gonna check it right now double.

 

[Double]

yeh but i wasnt talking about records, with that weight you maybe wouldnt even allowed to start for the nationals here i admit im just jealous i would love to have a national medal, too


can't wait to see you on a cutting diet lifeforce

 

[Lifeforce]

Don't be so rough on me, I don't even have the technique down. When I learn that, my numbers will fly by The record in the entire scandinavia is 332.5 kg. That will be pretty hard to beat.

I may try the duct tape diet. Wrap 10 layers around my mouth.

 

[Double]

yes if you want to be among the best than you will have to learn how to inject that's why i have no ambitions to do competitive lifting. but if i could win with hard training like you in sweden then i would probably do it too sounds cool =]

 

[Lifeforce]

I understand you double.


Todays "workout"

Bench 2x80 kg
Bench 3x75 kg
Bench 6x70 kg

Farmer's Walk 51.8 kg x38 meters (Never done it so fast!)
Farmer's Walk 63 kg x10 meters
2xFarmer's Walk 51.8 kg x20 meters
Grip was dead

Hammer curls 5x13.9 kg (not to failure!)
Hammer curls 5x16.4 kg
Hammer curls 4x16.4 kg

Tricep Dips BWx10
Tricep Dips BWx10
Dips leaning slightly forward BWx9
Tried to do good form

Bench was **** and I think it is a combo of slacking a little with the eating and the absurd amount of olympic lifting lately.

 

[Double]

yoyo happens man. btw did you ever do decline? is it harder or easier than flat? are you going to try board press soon?

 

[semag]

Hey lifeforce, if you wanted to know how to do board press, there's some videos here:

http://ironaddicts.com/video

 

[Lifeforce]

Never done decline. I'm gonna try board presses but I have to make some boards first. I think I need a 4 board and a 3 board. Well, I'll be heading to the hardware store? and get some boards. 154 lbs bench press for 6.. what the **** is wrong with me!

Cool vids semag, thanks for the link!

 

[Lifeforce]

Leg day

Speed squat 3x65 kg 142 lbs
Speed squat 3x65 kg 142 lbs
jump squat 3x65 kg 142 lbs
jump squat 3x65 kg 142 lbs
Speed squat 3x65 kg 142 lbs

SLDL 5x105 kg 231 lbs
SLDL 5x115 kg 253 lbs
SLDL 5x105 kg 231 lbs
SLDL 3x105 kg 231 lbs
(My lower back was **** today working on really hitting hams)

Shrugs db 10x51.8 kg (with hommade straps) New record
Shrugs 8x115 kg New record I think
Shrugs ?x115 kg

Push press 5x40 kg
Push press 3x60 kg
Military press 7x50 kg felt easy New Record
I was dead tired in shoulders too

Calves raises 8x95 kg 209 lbs
Calves raises 8x100 kg 220 lbs
Calves raises 7x105 kg 231 lbs

Front Squats ATTG 5x85 kg New record
Front Squats ATTG 5x85 kg

Stone carry 32x50 kg (I ran with it)
Stone carry 32x90 kg Felt easy New record (old record 20 m)
Stone carry 32x100 kg!!!!!!!! New record (never done before!)
1 rep = 1 m.

 

[semag]

Lifeforce:

one trick from the "king of cheating here"

(My lower back was **** today working on really hitting hams)

Here has been my thoughts, I tried it a week or so ago and was pleased with the results. I do heavy deads on Friday, and they can make my lower back tight for a while. If I follow up with SLDL a couple days later (monday) I noticed sometimes my back can be tight, which can take my mind off working my hams.

So, me being the cheater, I threw on a belt to do SLDL... and man, I could really focus on stretching the hams, and they were blasted the next day. Just a tho't.

 

[silverwex]

Hey life,

Do you ever get the soreness feeling in your shoulders the next day after performing military press? i NEVER get the feeling even though i do them with a wide grip!

 

[Double]

good job on the military press. im always a big fan of upping it . gratz on the other records, too. however, i dont know if i imagine it right what jump squats are.

 

[gav]

yeh, props dude, those are fvckin big lifts

one question: do you run about in the gym with those weights? i'd get kicked out if i started doing that with so many folk in the gym