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NorwegianGuy92
09-26-2010, 12:06 PM
Hello, and welcome to my log :)

Stats


Height: 178
Weight: 80-81 kg
Bf%: 12-14 according to Wesley

Squat: 150 kg suit, wraps
Deadlift: 1 x 5 150 kg
Bench press: 105 kg
Military press: 3 x 5 57.5 kg
Chins: 1 x 6 BW + 10 kg
Dips: 3 x 5 BW + 30 kg and 3 x 10 BW + 20 kg

Measurements


All measurements are taken relaxed:

Right calf: 37.7 cm/ 14.8 inches
Left calf: 38 cm/ 15 inches

Right leg: 61.6 cm/ 24.25 inches
Left leg: 60.2 cm/ 23.7 inches

Waist : 90 cm/ 35.4 inches

Chest: 99 cm/ 39 inches

Left and right arm: 33.5 cm/ 13.9 inches ( they measure around 38 cm/ 15 inches flexed..just wanted to point that out :D )

I've been training seriously for about one year.
If you want to know any other stats, just ask.


My goals

I signed up with Wesley one month ago, and got my routine and diet right before his passing. R.I.P Wes, you are truly missed :(

I will now be training under exmgq, looking forward to it.
Obviously, I can't post my entire workouts or the routine, but I'll update with highlights, body measurements, pictures, etc.

My main goal right now is to compete. I've got my first meet coming up on the 5th of October. I can't wait

I also want to gain mass, become more flexible and eventually get down to 8-10%.

Notes

I've been having some trouble with my right glute for the past month or so, and haven't really been able to push it on deadlifts or squats. I'm going to a chiro, so hopefully it will be better soon. I actually haven't done heavy deadlifts since before summer. I switched do RDL's, and now I'm injured. Sucks. I did try some sets with 130 kg a month ago, felt pretty easy, so I hope I haven't lost any strength.

NorwegianGuy92
09-26-2010, 12:06 PM
Pictures

Pictures taken at the end of my cut, 2 months ago, at 80 kg. I have gained 0.5 - 1 kg since then. Hard to say, it fluctuates a lot.

http://img704.imageshack.us/img704/4992/p1020142w.jpg

http://img26.imageshack.us/img26/5350/p1020144j.jpg

http://img801.imageshack.us/img801/5354/p1020145.jpg

http://img3.imageshack.us/img3/8868/p1020152o.jpg

NorwegianGuy92
09-26-2010, 12:07 PM
http://img535.imageshack.us/img535/3633/p1020181y.jpg

http://img23.imageshack.us/img23/4821/p1020174i.jpg

http://img17.imageshack.us/img17/4961/p1020179y.jpg

http://img130.imageshack.us/img130/1575/p1020190i.jpg

NorwegianGuy92
09-26-2010, 12:07 PM
http://img718.imageshack.us/img718/1235/p1020171k.jpg

vamshi
09-26-2010, 03:38 PM
Finally, you made a log over here :D

NorwegianGuy92
09-26-2010, 03:41 PM
Yeah, I figured having a log here as well would be a good choice :D
I like logging on bb.com and checking out other people's logs, but the rest of that site..meh, not so much. It's better over here, so it was time to get my log up and running!

titansowner27
09-26-2010, 03:54 PM
Hell yes man! I will be following!

vamshi
09-26-2010, 04:00 PM
but the rest of that site..meh, not so much. It's better over here, so it was time to get my log up and running!

100% agree.

I dont know if you had the chance to read some of their articles but 99% of them have this format: 1. Introduce a training routine that will kill new guys with volume 2. "you wont make optimal gains unless you buy these products, yes, your bill total will be 300+ on supps, but you will get hyooge." 3. Make sure to buy our supps!

Only thing on there that seems to be real, might be layne norton's contest prep guide, but i have no knowledge on contest prep..

NorwegianGuy92
09-26-2010, 04:19 PM
Hell yes man! I will be following!

Thanks man, glad to have you onboard :)

100% agree.

I dont know if you had the chance to read some of their articles but 99% of them have this format: 1. Introduce a training routine that will kill new guys with volume 2. "you wont make optimal gains unless you buy these products, yes, your bill total will be 300+ on supps, but you will get hyooge." 3. Make sure to buy our supps!

Only thing on there that seems to be real, might be layne norton's contest prep guide, but i have no knowledge on contest prep..

Haha, I can imagine. I haven't read many of the articles on the main site, I was referring to the forum, and what is going on there. It's kinda scary to see how many guys are self proclaimed experts, and they are all taking advice from each other, even though they are all stuck themselves. It's beyond me :scratchhe

NorwegianGuy92
09-27-2010, 03:25 PM
Squat

So today I was supposed to hit a new pr. And I sure did :D

1 x 140 ( suit, wraps)
1 x 155 ( suit, wraps) NEW PR

So now I had beaten my pr by 5 kg, but I felt that I could do more.

1 x 165 kg NEW PR

I was so happy, it felt so good! And according to the guys who are judges it would pass at a meet, so I feel confident now.

vamshi
09-27-2010, 03:55 PM
Damn, strong squats.

Are you getting more comfortable with that suit?

T.K
09-27-2010, 05:56 PM
Strong squatting! good luck at your meet

mjc565
09-27-2010, 07:35 PM
grats on the PRs dude. keep it up

NorwegianGuy92
09-28-2010, 01:25 AM
Damn, strong squats.

Are you getting more comfortable with that suit?

Yeah, definitely. It's pretty loose, so it's not too hard to get used to.

Strong squatting! good luck at your meet

Thanks!

grats on the PRs dude. keep it up

Thanks man. I'll check out your log :)

NorwegianGuy92
09-28-2010, 04:54 PM
Today's diet


Total: 2,581
Fat: 106.7 g
Carbs: 135.2 g
Protein: 277.6 g

A pretty good day, a little short on the protein and overall calories, though. But fairly close :)

titansowner27
09-29-2010, 09:52 AM
Legit squat man. Great work keep this shit up.

NorwegianGuy92
09-29-2010, 11:18 AM
Thanks man :)

NorwegianGuy92
09-29-2010, 04:14 PM
Today's diet

Total: 2,559
Fat: 95.6
Carbs: 148.8 g
Protein: 287.8 g


Fat (33%)
Carbs (23%)
Protein (44%)


Went to the chiro today, he booked me an appointment with one of his colleagues, in order to get a second opinion on my problem.
He said the exact same thing, over active/too tight gluteus. Stabbed me with some needles again, and did some other painful stuff. It makes the pain go away totally, but it's only temporary. I'll go a couple times more, and if it still hasn't improved, I'll stop going. I can't really afford it, they charge $45 for every appointment.

NorwegianGuy92
09-29-2010, 04:20 PM
Measurements

All measurements are taken relaxed:

Right calf: 37.7 cm/ 14.8 inches
Left calf: 38 cm/ 15 inches

Right leg: 61.6 cm/ 24.25 inches
Left leg: 60.2 cm/ 23.7 inches

Waist ( at the same heigh as the navel, wasn't sure how to measure): 90 cm

Chest: 99 cm/ 39 inches

Left/right arm: 33.5 cm/ 13.9 inches ( they measure around 38 cm/ 15 inches flexed..just wanted to point that out :D )

vamshi
09-29-2010, 06:05 PM
Pretty big difference in arm size 0.o

NorwegianGuy92
09-30-2010, 02:14 AM
You mean flexed and relaxed? Yeah, a pretty big difference.

NorwegianGuy92
10-02-2010, 09:57 AM
I'm getting kinda nervous about my meet. I think I'll qualify pretty easy for the nationals, but I'm worried about the deadlift. My right glute still hurts a bit, and I haven't done heavy deadlifts since this summer. I added quite a bit of weight to my RDL after that, but then when I was supposed to deadlift again my glute problem had already begun. I have only done some sets of five with 130 kg, which felt really light, but still..I hope I haven't gotten a lot weaker. I think I'll open with 140, then 150, and then 170.

PumaKrieg
10-02-2010, 11:15 AM
I checked through my log and either I missed it or you didn't mention it. How old are you and what meet are you competing in?

NorwegianGuy92
10-02-2010, 11:25 AM
I'm 18. It's just a small local meet.

vamshi
10-02-2010, 02:51 PM
Dont be nervous.

Looking through your other log, its going to be your first meet right? Just go out there and have fun. Its going to be a learning experience no matter how prepared you are.

NorwegianGuy92
10-02-2010, 03:09 PM
Yeah, I know! Thanks for the encouragement :)

I'm pretty sure I'll get some PRs :D

NorwegianGuy92
10-02-2010, 04:14 PM
Btw, here are some videos from a seminar/training camp I went to about three weeks ago.

My squatting starts at 2:40. The first one with 150 was high, that's why I did a second one. This was the second time I was ever in a suit.
http://www.youtube.com/user/prolapsus1#p/u/2/2DhyieRWyHE

And here is some benching, starts at 2:32. The last attempt was 110 though, not 120. I plan on benching 110 on my third attempt on Tuesday.
http://www.youtube.com/user/prolapsus1#p/u/1/xhYA11rAzzo

I know, I know..my arch sucks.
I have been in the suit and shirt once since then, and I already feel a lot more confident. Obviously, since I got a 15 kg squat PR on Monday :D

And god damn, they have my last name wrong :p

mjc565
10-02-2010, 06:15 PM
nice squats man....keep it up.

NorwegianGuy92
10-06-2010, 04:58 AM
Here's a summary of the meet. Pretty happy with the results, except for that bench...

http://www.ironaddicts.com/forums/showthread.php?t=29066

Texas Savage
10-08-2010, 05:40 PM
Congrats on your meet!!

Im sure EX will work with you on form.

NorwegianGuy92
10-09-2010, 12:01 PM
Thanks man :)

Yeah, he already called me and pointed out a few things. Great customer service :D

NorwegianGuy92
10-12-2010, 01:02 AM
Just got my routine from John, I'll start today :)

NorwegianGuy92
10-12-2010, 11:11 AM
Paused bench

2 x 5 90 kg

I listened to what John told me about leg drive, and it helped quite a bit I think.

Some other accessory stuff for chest and triceps. Gonna do some stretching now, and roll on my beloved/hated tennis ball hoping that it will make my right glute better..

exmgtoo
10-12-2010, 12:43 PM
you get a vid?

NorwegianGuy92
10-12-2010, 12:54 PM
Nah, sorry. I can do it next time.

Texas Savage
10-13-2010, 11:02 AM
Nice paused benches! I did some paused db bench last week and I think it'll help me for tonight bench.

Getting good leg drive makes all the difference. Get that squares away and you should be able to easily add weight to your bench.

NorwegianGuy92
10-13-2010, 06:03 PM
Thanks man :) My pecs are extremely sore today!

Yeah, I noticed a difference. Just gotta keep working on it.

NorwegianGuy92
10-14-2010, 04:08 PM
Damn, today's workout was brutal!

Sumo deadlift

3 x 3 140 kg
squat suit, straps down

First time ever pulling sumo, and first time pulling in my squat suit.
It felt ok, but my back angle is not very vertical in the starting position.

RDL

2 x 10 100 kg

Then some other accessory work which was pretty damn hard.
Tried doing shrugs as they were optional, but my grip strength was gone by that time, and my traps were already hammered :p

Also got my multivitamin today, the one Wesley recommended I should get.

NorwegianGuy92
10-15-2010, 02:57 AM
My traps, back and hammies are fried, I was barely able to put my pants on today :p

NorwegianGuy92
10-15-2010, 04:06 PM
Shirted bench

100 kg
1 x 3
1 x 2
1 x 1 ( tried a wide grip, doesn't work too well for me)

Was supposed to do 3 x 3.

The shirt is a hit or miss for me, but I think I figured out the bar path a bit better now.
My PR a few weeks prior to the meet was 105, then I got 95 at the meet, and today I did a triple with 100.. weird stuff. My form felt pretty solid today, leg drive definitely helps, but I need to work on everything. Will get a video next time.

NorwegianGuy92
10-18-2010, 02:39 PM
Squat

2 x 3 150 kg

Suit, straps down, knee wraps

Went fine, but definitely not easy. Straps down really make a big difference.
Gonna get my squat suit tightened up a bit soon, sew in the straps a bit.

DB arm swings

2 x 10 15 kg ( a plate, dumbells were too heavy)

Damn, this fried my legs and back.
I also did some other accessory work, and finished it with 2 sets of hyperextensions to failure..yeah, I think I'm gonna be pretty sore tomorrow.

vamshi
10-18-2010, 03:27 PM
Nice squatting dude.

DB Swings are fun. Soreness the day after is crazy.

NorwegianGuy92
10-18-2010, 04:56 PM
Ah, that's not very comforting..I'm still sore after Thursdays workout :D

NorwegianGuy92
10-19-2010, 11:03 AM
Today's workout:

Paused bench

2 x 5 90 kg

Incline flies

2 x 10 15 kg

And a couple of other exercises. I also delivered my shirt to a tailor today, gonna get it sown in, as it's apparently way too loose.

NorwegianGuy92
10-21-2010, 12:22 PM
Sumo deadlift

2 x 3 140 kg
Squat suit, straps down

Very easy, I'm really starting to like pulling sumo, I think it might be better for me =)

RDL

2 x 10 105 kg

5 kg increase.

Some other accessory work..my thursday workouts are pretty hard.

ibox
10-21-2010, 12:40 PM
Strong stuff brah!

Squat: 180 kg (suit, wraps)
Deadlift: 175 kg
Bench press: 105 kg
Military press: 3 x 5 57.5 kg

Are these your stats wearing suits and a bench shirt? What are your raw stats?

NorwegianGuy92
10-21-2010, 01:47 PM
Thanks man :)

The deadlift was done raw, bench is the same raw as it is with a shirt, and my squat is probably 140-150, I haven't done a raw 1RM. But I will after my next meet :)

NorwegianGuy92
10-22-2010, 01:51 PM
Today a guy from another powerlifting club nearby came to our gym, and he is a small guy so I got to try on one of his older shirts, a Titan Fury 42. The one I have now, Titan F6 44, is apparently way too big, as I can touch with weights well below my raw max. So, this is how it went..

Bench

1 x 3 100 kg ( my shirt)

Put on the Fury, god it was tight!

0 x 1 120 kg ( could touch, could not lock out)
1 x 1 110 kg ( but I don't think I got it to touch..)
0 x 1 110 kg ( Touched, but the bar path got all screwed up, and I stalled at lockout)

He said I could borrow this shirt for some time, so I guess I'll be using it from now on for a while.

Military press

2 x 10 40 kg

MD50
10-22-2010, 01:55 PM
That's interesting... I'm going to try benching in a shirt for the first time next week so we'll see how it goes.

NorwegianGuy92
10-22-2010, 02:02 PM
I'm really not sure what the problem is, but I'll talk to John later tonight.
I also talked to a former bench press world record holder at my gym, and he said I shouldn't be able to touch with a weight unless it's 10-20 kg above my raw 1RM.
As I said I tried with 120, which is about 10-15 over my raw max, but there's no way in hell I could lock it out. So, either my technique sucks( very likely) and/or my triceps are very, very weak.

Thanks for stopping by, good luck with the bench shirt :)

kutt3r
10-22-2010, 03:37 PM
You are using two different shirts... Fury=flat benching, F6=arched benching.

I am assuming the groove is going to be way different.

(I have only used my F6 so I am not sure how much it will be off)

Just my 2 cents, I still believe that getting in the tightest shirt around to start is not the best idea to learn. I can get my shirt on by myself and can touch 250-75 in it with a little work, or I can jack the collar/arms and I cannot touch 350 in it... learn the shirt, then work the shirt.

NorwegianGuy92
10-22-2010, 03:52 PM
Yeah, I guess so. I think the Fury is the better choice for me, as my arch is almost non-existent.

When I bench in my Titan F6, I have never really felt that it helps a lot. Sure, maybe I can bench a little bit more than my raw max, but that's it. Maybe my technique is just that horrible.

kutt3r
10-22-2010, 04:29 PM
Do you have anyone helping you adjust the shirt? It could be REALLY loose too.

NorwegianGuy92
10-22-2010, 04:44 PM
We do have a former world champion bench presser who also won the EC yesterday, I'm sure he has some kind of way he could help me adjust it, but when I told him that I use a 44 he just said I should get a tighter shirt or get in sown in.

I just talked to John, and I'm going to be doing some board presses now, and then in my last week of the meet cycle I'll try to hit 120 for a single. I'm in good hands, so I think it will work :)

NorwegianGuy92
10-25-2010, 05:13 PM
I was supposed to do my squat workout today, but as my squat suit is being sewed it and I'll get it back tomorrow, we switched the deadlift and squat workouts for this weeks.

Sumo deadlift

2 x 2 140 kg raw

Went fine.

RDL

105 kg 1 x 10, 1 x 11

DB 1 arm snatch

2 x 10 22.5 kg

Heavy!

Inverted rows

2 x 11

DB shrugs

2 x 10 22.5 kg

Never really done these before, but decided to try as shrugs seem to be optional.

Stretching for 10 minutes or so.

mjc565
10-25-2010, 08:00 PM
good work on the sumo and RDLs man. keep it up! what are your goals diet wise? or are you just trying to get stronger

NorwegianGuy92
10-26-2010, 01:23 AM
What Wesley set up for me was a diet that would game me gain weight, while minimizing fat gains. So like a slow, lean bulk. I'm having a bit trouble lately following the diet though..

ibox
10-26-2010, 10:44 AM
I'm really not sure what the problem is, but I'll talk to John later tonight.
I also talked to a former bench press world record holder at my gym, and he said I shouldn't be able to touch with a weight unless it's 10-20 kg above my raw 1RM.
As I said I tried with 120, which is about 10-15 over my raw max, but there's no way in hell I could lock it out. So, either my technique sucks( very likely) and/or my triceps are very, very weak.

Thanks for stopping by, good luck with the bench shirt :)

That sounds right. If you can bench 230 lbs raw and only hit the same weight in a shirt something is wrong somewhere. The shirt shouldn't actually touch and that's why you have PLers doing board presses and breaking in a new shirt.

NorwegianGuy92
10-26-2010, 12:30 PM
Yeah, I guess so! I'll be doing board presses on my next bench workouts with the shirt.

Today's workout

Paused bench

1 x 5 92.5 kg
1 x 4 92.5 kg

Decided to add weight, but missed a rep. I'll try to get 2 x 5 next time.

Paused DB bench

1 x 10 22.5 kg
1 x 11 22.5 kg

NorwegianGuy92
10-29-2010, 04:24 AM
Yesterday's workout

Squat

2 x 2 160 kg ( straps up, knee wraps)

Loose knee wraps, and the straps were sown in about an inch.
Not too heavy, felt good.

Hyperextensions

2 x failure

Some other stuff.

NorwegianGuy92
10-31-2010, 06:24 AM
Shirted bench

2 x 2 110 kg 2-board

Went fine, kinda hard to use the new shirt, bar path feels weird.

Bench press 3-board

3 x 5 100 kg raw

Also got a new rep PR for my military press, and tried bands for triceps pushdowns for the first time.

Things look good so far. The NC ( Norwegian Championship) is coming up in a few weeks, there are 6 guys in my class ( including me). Currently I have the lowest total, but I'm sure I can surpass at least the guy before me, and possible the guy before him as well. We'll see, will be fun no matter what place I get :)

NorwegianGuy92
11-01-2010, 04:13 PM
Squat

2 x 1 170 kg straps up, old sloppy knee wraps. ( Getting my own pair within a week or so)

First set:

Horrible form, right knee caved in, too much lean forward..
http://www.youtube.com/watch?v=2TSf_BX3Ff8

Second set:

Knee wraps werent really wrapped properly, as can be seen..
Form was much better, I widened my stance and sat back more. Felt good!

http://www.youtube.com/watch?v=HJtNyv9_VIQ

I also really, really have to practice my walkout. John told me that as well, it's just difficult to do it.

I'll talk to him tomorrow, I'm sure he can see a lot of other things I'm doing wrong.

Leg press

2 x 20 100 kg + sled

And a couple of other exercises. I can say one thing..I hate hyperextensions taken to failure, that lower back pump is not very pleasant!

kutt3r
11-01-2010, 05:14 PM
That first video looked like me the first time I tried squatting 500 in my suit, gotta fight that suit :D

It looks like they have you wrapped really high on your leg to me... saw your knee pop out on that one.

Damn strong lifting!

NorwegianGuy92
11-04-2010, 12:27 PM
Thanks!
Yeah, the wrapping wasn't too good, haha.

Tuesday's workout:

Paused BB bench

2 x 5 92.5 kg

The spotter held his fingers under the bar on the 5th rep, so I'm not sure if I should count it. Some of the pauses on the first set were too short as well.
I'll do the same weight next time.

Paused DB bench

2 x 10 25 kg

Going to do my deadlift workout soon, videos will be up later tonight :)

NorwegianGuy92
11-04-2010, 03:35 PM
Sumo deadlift

2 x 1 170 kg

First set:

Felt pretty good
http://www.youtube.com/user/ILoveSkating92?feature=mhum#p/u/1/eOl02g-4ICY

Second set:

A little uneven, went fine though.
http://www.youtube.com/user/ILoveSkating92?feature=mhum#p/u/0/qZS1rdnAsys

I think I can pull more sumo than conventional, just have to wait a few weeks to find out :)

1 arm DB snatch

1 x 10 22.5 kg
1 x 11 22.5 kg

Skipped some of the other exercises as my right glute wasn't feeling too good.

Stretching, rolling, etc.

NorwegianGuy92
11-05-2010, 03:51 PM
Shirted bench

2 x 1 115 kg 1-board
http://www.youtube.com/watch?v=efWxB0XWg4o

Went fine, but I see that I have a sticking point halfway through the lift.
My right foot also slipped...
Tried to film the second set from a better angle, but something went wrong, so no video.


3-board press

3 x 5 102.5 kg

The second set was close to failure, but on the third I focused on getting good leg drive, and it sure helped :)

So training is going fine, looking forward to the Nationals :)

kutt3r
11-05-2010, 04:10 PM
Nice pressin' and pullin'
:)

roccandrado
11-07-2010, 05:13 PM
pulls are nice, but you really gotta focus on keeping those knees out when squatting, it's very important to avoid injury at top weights, i suck at walkouts as we work in a mono, but still take less steps than you, no reason to walk out so far, clearing the post by a couple of inches is enough... practice practice practice

bench setup could use a lot of work too... are you training under ex? if so he can tell you what to do for certain, but i can tell you can probably get a bigger arch right off the bat and bring those feet back some more so they won't slip out so easily...

good luck at the nationals, keep training hard :top:

NorwegianGuy92
11-07-2010, 05:25 PM
Yeah, I just find it so hard to feel ready to squat after taking just a few steps. Maybe it's just a mental thing, either way I gotta fix it.

I can't get a good arch, as I'm very inflexible. When I'm in the shirt it's even harder, so that will take its time. I tried to spread my feet wide like ex told me to do, guess I had them to far out in front of me.

Thanks for the feedback, appreciate it :)

NorwegianGuy92
11-08-2010, 03:27 PM
Squat

1 x 1 180 kg
http://www.youtube.com/user/ILoveSkating92?feature=mhum#p/a/u/0/VDuBWZwASAY

Right knee caved in a little bit, still gotta work on that. Walkout could be better as well.
This is my old PR, and it went easier this time than at the meet, although this one was like..a cm too high. Not easy to see from the angle in the video, though.

DB swings

1 x 10 20 kg
1 x 11 20 kg

These destroy my entire body, it sure is a love/hate relationship.

NorwegianGuy92
11-09-2010, 12:27 PM
Paused BB bench

1 x 4 92.5 kg
1 x 3 92.5 kg

This was a disaster, it felt so heavy! Last time I got 2 x 5, with possibly some help on the last rep, but I expected to get it easier this time.
I went to a gym where a friend of mine trains, and the benches there were not very comfortable, they felt narrow, and I felt that my set up was horrible. Well, shit happens.

Pause DB bench

2 x 10 26 kg

Felt good.

Some other stuff, got my friend to start squatting and deadlifting. It was his first time ever, and he pulled 115 for 2 x 5. Pretty damn good for his first time I'd say.

NorwegianGuy92
11-11-2010, 04:04 PM
Sumo deadlift

1 x 1 180 kg in squat suit PR

Everything felt heavy today, and I struggled more with this one than I expected.
http://www.youtube.com/watch?v=TZhHzf-1NHY

Skipped some other exercises as I had some pain in my glutes ( I hate this shit, hope it goes away eventually) .

Inverted rows

1 x 12
1 x 13

Stretching.

I feel really exhausted, and weaker than usually.
I'm looking forward to a week off :)

NorwegianGuy92
11-12-2010, 04:09 PM
Shirted bench

1 x 1 120 kg 1-board
http://www.youtube.com/watch?v=AzaS8XHfi5Q

It felt a lot better today than it usually does, but I guess that my elbows should be more under the bar. Well, nonetheless, this is promising :)

Bench press 3-board

3 x 5 102.5 kg

Military press

1 x 10 42.5 kg
1 x 11 42.5 kg

Week off now, and then..nationals! :D

mjc565
11-12-2010, 04:44 PM
rest up man. time for me to hit some squats

NorwegianGuy92
11-20-2010, 03:46 PM
Nationals tomorrow :D

Texas Savage
11-20-2010, 06:02 PM
Good luck!!!!!!!!

vamshi
11-20-2010, 06:22 PM
Kill it bro!

SlaveChamber
11-21-2010, 01:04 AM
GL man!

NorwegianGuy92
11-21-2010, 03:00 PM
So I competed at the National Championship today, in the 82.5 kg class, sub-junior. My goal was to total 500 kg or more, and squat and deadlift 200 kg. The plan John laid out for me would have me totaling 525.

Well, I guess the only thing I can say to sum it up is: disastrous.

Squats went good, bench and deadlift...not so much. Not at all, actually.
I got 5th, and last place.

Squat

This went fine. John said I would do 165 - 185 - 200, and I did.

165: http://www.youtube.com/watch?v=DyArgRNtoEk

185: PR:http://www.youtube.com/watch?v=_avWmH_XnFE

200: PR: http://www.youtube.com/watch?v=VkAb_UCCRbQ

Bench

This went awfully wrong. I was supposed to go 90(raw) - 110 - 125
I got 90 - 110 red lighted - 110 red lighted

90(raw): http://www.youtube.com/watch?v=Ry688O5wsdc

110 (miss): http://www.youtube.com/watch?v=IAsSXBS0jB8

110 (miss): http://www.youtube.com/watch?v=_r37raVH-Ws

I did 120 off a 1-board before my deload, so why I couldn't get 110 up without screwing it up, is beyond me.
At this point it was pretty obvious that I would get 5th place.

Deadlift

After the bench I was looking forward to deadlifts, because I had smoked 170 kg and did 180 kg pretty easily in training. John planned the same attempts as for the squat, 165 - 185 - 200. I got 165 - 185(lost grip on the way down) - 185(lost grip on the top)

165: http://www.youtube.com/watch?v=-KNhxVpNU5o

185 (miss): http://www.youtube.com/watch?v=Ps9TiOXDiWw

185 (miss): http://www.youtube.com/watch?v=7kXtWpj7vJ0


455 total, 5th and last place, and like I said, disastrous. I've never been so disappointed in myself. I freaked out, I was teary eyed and raging after the last deadlift. I guess I realized how important lifting is for me as well, as it caused such an emotional reaction.

So I didn't even surpass my previous bench and deadlift records, from my first meet. And the bench I got there (95 kg) was horrible, as I already had 105 kg raw. Well, this time I got 90, so that's even worse.

But the biggest disappointment was the deadlift, as I did 180 kg just a few days before my deload ( video a few posts back), and it went up easily enough. At my first meet I got 175 kg, and this time..165. I freaked out, I couldn't believe it. My total ended up being 455, 5 kg more than at my first meet, and what John laid out for me and what seemed realistic, was 525. So ..70 kg less.



Well, I'll just have to do better next time. Prior to this meet I had pretty much decided on doing my next meet raw, and I think I'll do just that. Then, hopefully come back to the nationals next year, in the Junior 90 kg class, and do much better.

John laid out a good plan for me, I hit all the numbers on the main lifts in my meet cycle, I just fucked up majorly today.

PumaKrieg
11-21-2010, 04:52 PM
Have you talked to John about this yet? I am sorry to hear about your bad meet and I understand how discouraging this sport can be. You just have to take it in stride and build off it, because sometimes shit blows in your face and there is nothing you can do about it. I wish you the best of luck and I am confident you will kill it next time.

exmgtoo
11-21-2010, 05:50 PM
what was wrong w/the 3rd bench attempt? looked good to me. as far as grip issues go thats an easy fix and we'll address it for your next meet.

i missed a some lifts at a meet years ago because of my grip. i fixed and never looked back.

im proud of you so dont hang your head my man. its a leaning experience and you have learned a lot at this meet. next time you'll smoke everything.

we need a good raw training cycle before you suit up again to fix the problems.

quit worrying about winning a meet and focus on pr's. you hit 2 prs at this meet.

good job jan

NorwegianGuy92
11-22-2010, 12:45 AM
Thanks guys :)

The 3rd bench attempt..not sure. Either that my head came of the bench, or the somewhat uneven extension at lockout.

I hope it's an easy fix, I just didn't expect it to even be an issue.

Thanks, I'll do better next meet!

miked96
11-22-2010, 08:04 AM
You did great! You set PRs and got some great experience for the future. Be proud, most people are scared to even enter a meet.

NorwegianGuy92
11-22-2010, 12:12 PM
Thanks, I guess..I'm just always hard on myself, I don't cope well with failure.

NorwegianGuy92
11-28-2010, 03:28 PM
Just got my new routine from John, looks awesome, gonna be fun :D

Texas Savage
11-28-2010, 05:18 PM
Just got my new routine from John, looks awesome, gonna be fun :D

Good luck and get after it!

NorwegianGuy92
11-29-2010, 01:37 PM
First day of the new routine.

Paused bench

I was told to tuck my elbows, and use a slightly wider grip.
It didn't feel right, I guess I just have to get used to it.

The weeks prior to my meet I did 2 x 5 with 92.5 kg, so decided to start with 85 kg today, so it would be relatively easy. Well, turns out it wasn't.

1 x 5 85 kg. I knew I wouldn't get this for two more sets, so dropped to 80.
1 x 5 80 kg. Heavy, but went up.
1 x 4 80 kg. Failed on the 5th rep.

So I don't know, maybe this was supposed to be harder than the way I normally bench, or maybe I just have to get used to it.

Face pulls, pull aparts, and some other stuff.

exmgtoo
11-29-2010, 01:38 PM
youll have to get used to it. in the long run you'll be ahead of the game.

NorwegianGuy92
11-29-2010, 02:48 PM
Aight, sounds good :)

NorwegianGuy92
11-30-2010, 12:44 PM
Squat ( wide stance )

I tried to use a wide stance, but I couldn't really get deep.
It was MUCH heavier than regular stance squats, though!

3 x 5 110 kg

Zercher squats

2 x 6 80 kg

First time doing Zerchers, what an awesome exercise!
Some other accessory work, and stretching :)

exmgtoo
11-30-2010, 04:16 PM
keep on the course my man.

i looked at your meet benches again. i still cant see why that 3rd bench attempt was red lighted. =0l

that cost you 20k on your total. 44lbs. im a certified apf judge and i just dont see what they saw.

NorwegianGuy92
11-30-2010, 04:21 PM
Thanks man! After doing zerchers for the first time I must say; 495 lbs x 2 is insane, John!

If you see when I'm lowering the bar, right before I touch, I also lift my head up from the bench.

It is stated in the IPF rule book that the head must stay in contact with the bench during the entire lift, and I guess that's why they red lighted it. I knew about the rule, just had a lot of other things to focus on. My fault, but..still, I think that rule is pretty silly.

exmgtoo
11-30-2010, 04:22 PM
your head barely moved

NorwegianGuy92
11-30-2010, 04:25 PM
Yeah, but..you know, rules are rules, I guess they must follow them. I'll make sure that I don't make that mistake again at my next meet, though =/

Joe
11-30-2010, 04:29 PM
jan just getting caught up now. your meet was great man, that's the great thing you got john in your corner and you know you got the heart. i expect you will get a HUGE improvement next meet!

NorwegianGuy92
11-30-2010, 04:31 PM
Thanks Joe, I sure hope and believe so as well :)

I made some stupid mistakes, like lifting my head of the bench, and also gripped the smooth parts of the bar when deadlifting. Won't do any of those again.

NorwegianGuy92
11-30-2010, 04:40 PM
Today's macros


Cals 2,890
Fat 139.4g
Carbs 191.4g
Protein 221.3g

Not perfect, gotta get that protein up.

Joe
11-30-2010, 04:57 PM
Thanks Joe, I sure hope and believe so as well :)

I made some stupid mistakes, like lifting my head of the bench, and also gripped the smooth parts of the bar when deadlifting. Won't do any of those again.

lol no worries, my last meet i picked my deadlift up , put it down again, and then lifted it...twice! Got called for "up and down" and nearly bombed my meet!:spank:

NorwegianGuy92
12-01-2010, 03:49 AM
I guess it's all a learning process :)

I'm so sore today! My glutes and hams are fried from wide squatting and GHRs.
I guess those are my weak bodyparts, which is why John is having me do those exercises.
And my core is pretty beat up as well =)

exmgtoo
12-01-2010, 11:43 AM
bingo

NorwegianGuy92
12-02-2010, 04:53 PM
Paused band bench press

Had some trouble setting up the band ( only using one band, don't have band pegs or pair of bands) but I got it working finally. Tried with a green one first, was easy enough.
Added some weight, and used a purple band instead.

2 x 5 60 kg + purple band

Went fairly easy, I'll probably use the green one next time.

DB band bench press

This was intense!

I had to use a red band ( the weakest we have), and it was still damn heavy!

1 x 10 22.5 kg + red band
1 x 9 22.5 kg + red band

When I do regular DB benches I kinda rest at the top when I've locked out, but that doesn't work too well with bands, I learnt that the hard way :D

And some other stuff..my shoulders were fried, so my push press was weaker than my military press is, haha.

NorwegianGuy92
12-03-2010, 06:39 PM
Gym was closed today, so no deadlifting today :(

DOA
12-03-2010, 08:52 PM
Hey man I don't get why it took the judge to say press on your bench press attempt

exmgtoo
12-03-2010, 09:22 PM
Paused band bench press

Had some trouble setting up the band ( only using one band, don't have band pegs or pair of bands) but I got it working finally. Tried with a green one first, was easy enough.
Added some weight, and used a purple band instead.

2 x 5 60 kg + purple band

Went fairly easy, I'll probably use the green one next time.

DB band bench press

This was intense!

I had to use a red band ( the weakest we have), and it was still damn heavy!

1 x 10 22.5 kg + red band
1 x 9 22.5 kg + red band

When I do regular DB benches I kinda rest at the top when I've locked out, but that doesn't work too well with bands, I learnt that the hard way :D

And some other stuff..my shoulders were fried, so my push press was weaker than my military press is, haha.

nice session jan

NorwegianGuy92
12-04-2010, 05:47 AM
Hey man I don't get why it took the judge to say press on your bench press attempt

You mean why it took him so long? Well..the bar has to be motionless on the chest, and it wasn't. If you're talking about the 2nd attempt.

NorwegianGuy92
12-04-2010, 05:53 AM
nice session jan

Thanks, John!

My first cheat day today, already ate a lot for breakfast, drank a liter of chocolate milk, ate some chocolate..and it's just the beginning :D

DOA
12-04-2010, 08:33 AM
Ye after 2nd look I understand what your saying. You will get it next time because you did if it wasn't for the 2mm you lifted your head. Should nail your next meet. Good luck brother. :)

NorwegianGuy92
12-04-2010, 09:52 AM
Thanks man :) Yeah, I should have got it, but something was just not right at this meet. I did 120 to a 1-board one and a half weeks before, so I expected to do more than this, and not struggle with 110. John actually set up 125 at my last attempt, which I guess was reasonable..if I was at my best that day. I guess cutting weight contributed to this as well.

NorwegianGuy92
12-06-2010, 12:15 PM
Paused bench

After talking to John I realized that when I'm benching with a wide grip and touching the bar lower on my chest, I'm apparently tucking enough. So that's good, as I almost twisted the bar out of my hands last time I tried to tuck as much as possible, haha. And like expected today the benching was a lot easier.

2 x 5 80 kg
1 x 5 85 kg

Light weight, planed on doing 3 x 5 85 kg, but somehow I messed up the math, and didn't notice before I was done with my 2nd set :D

I find wide grip benching to be slightly harder than medium grip. If I'm not mistaken most people are the opposite? Maybe I just have to get used to it, have some weak muscles and stuff like that..

DB shrugs

2 x 15 40 kg

Gonna stretch later, off to eat some chicken and pasta :D

NorwegianGuy92
12-07-2010, 11:54 AM
Hm, I guess it just depends on what one is used to. Doesn't hurt to switch things up from time to time, though :)

Squat ( wide stance )

3 x 5 115 kg +5 kg

Managed to go a little deeper this time.
Still way weaker than when I'm using regular stance

Zercher squats

Believe it or not, I actually managed to load on too little weight for my first set today as well..I swear, I'm not doing it on purpose! :D

1 x 6 80 kg
1 x 6 85 kg + 5 kg

Ghetto GHR

2 x failure

I suck at GHRs, I can't even do the negative part of a rep properly!
But it still fries my hamstrings, so I guess it will get better.

Some more accessory work, pretty hard workout.

T.K
12-07-2010, 04:11 PM
Nice squats! I've had trouble with ghrs for weeks but I've got to the point where I can do the negative part but i get stuck about halfway back up.

NorwegianGuy92
12-07-2010, 04:23 PM
Thanks man :)

Yeah, I hope to get there in a few weeks as well, and then eventually do the whole movement without help on the way up!

NorwegianGuy92
12-07-2010, 04:45 PM
Calories 3,043
Fat 118.6
Carbs 230.8
Protein 265.0

A little too high on fats and carbs, a little low on protein.

NorwegianGuy92
12-09-2010, 01:52 PM
Band bench press

2 x 5 bar + purle band and green band

Don't know how much weight that would equal, but I couldn't unrack it myself, and I remember I did that with 105 kg, so apparently more than that at the top.
Extremely difficult to maintain a good bar path!
Some were paused, some not, forgot if I should pause or not.

DB band bench press

2 x 10 22.5 kg + red band +1 rep

Band upright rows

2 x failure purple and red band

Good session, everything is going well :)

NorwegianGuy92
12-10-2010, 02:58 PM
Sumo deadlift

3 x 5 125 kg

I expected this to be a lot easier than it was.
Guess it's cause I haven't deadlifted since my meet, and I have never done more than 1 x 5 on deadlifts, plus it's beltless. Lot's of new things, but it sure feels good to pull again!

Band good mornings

Today I had to go to the powerlifting gym since the other one was closed, and therefore I had bands and was able to do these, which John originally set up in my routine.

2 x 10 22.5 kg DBs + green band

Killed my hamstrings and lower back!

Then a couple of back exercises, shrugs, and some grip work.
Good session, and topped it off by eating about 500g of turkey :D

NorwegianGuy92
12-13-2010, 10:04 AM
Paused BB bench

3 x 5 85 kg + 2.5 kg on first two sets

Went fine,should be able to increase by 2.5 kg next time.
My best so far is probably 2 x 5 90 or 92.5 kg, so we'll see if I can surpass that soon.

Facepulls

2 x 10 24.5 kg

BB shrugs

2 x 15 100 kg

Tricep extensions

1 x 20 24.5 kg
1 x 25 24.5 kg + 5 reps

Weighed in at 85.5 kg today!

Weight has been going up crazy lately, all I did was start eating more carbs.
The good thing is, I don't look much fatter and I don't feel much fatter than I did at 80-81 kg. So..hopefully I gained some muscle

I'm also much leaner than I was last time I weighed 85. I'll take some new measurements soon, and probably put up a few progress pictures.

mjc565
12-13-2010, 01:37 PM
nice PRs, keep it up. it's def a good feeling when u know that the weight moved up when you look leaner...

NorwegianGuy92
12-13-2010, 02:03 PM
Thanks man, although most of the exercises I'm doing are kinda new, so don't really know if I can call them PRs ;)

exmgtoo
12-13-2010, 04:45 PM
keep it rolling jan

NorwegianGuy92
12-13-2010, 04:48 PM
Will do, coach =)

T.K
12-13-2010, 06:44 PM
Nice work on the paused bench, i definitely find it harder than regular bench.

Were the sumo deadlifts the first time you've gone beltless? When I first stopped using my belt it was hard but I think it's started paying off with my strength. I also remember when I was doing sets of more than 1, I would struggle to suck in enough air after a few reps with the belt being tight.

NorwegianGuy92
12-14-2010, 01:01 AM
Thanks! Yeah, it's definitely harder.

Yup, first time pulling beltless. I also tried to use a wider stance, which is very hard due to my inflexibility. We'll see how it goes on Friday :)

NorwegianGuy92
12-14-2010, 11:36 AM
Squats (wide stance)

3 x 5 120 kg +5 kg

I'm able to go deeper now, but still far away from breaking parallel.
I guess that doesn't matter much, cause it sure works my weak muscles.

Zerches squats

2 x 6 90 kg
+ 10 kg on first set
+ 5 kg on second


Lots of other accessory work, good workout!
Ghetto GHR went better today, feels like everything's improving so far :)


Oh, and btw, it seems that the glute injury I've been struggling with for months is finally gone! That's a relief, hope it's not just temporary.

exmgtoo
12-14-2010, 12:01 PM
keep stretching. youll eventually be able to get deep on wide stance squats.

heavyset
12-14-2010, 12:34 PM
Nice work in here brother

NorwegianGuy92
12-14-2010, 12:58 PM
keep stretching. youll eventually be able to get deep on wide stance squats.

Hope so! I'm still quite a bit weaker using a wide stance, will that change after a while as well?

Nice work in here brother

Thanks man!

NorwegianGuy92
12-16-2010, 03:00 AM
I'm feeling pretty sick today, so I'm staying home. No school or workout.

T.K
12-16-2010, 08:07 AM
I was sick last week, it sucks. Best thing you can do is rest. Good luck getting better

NorwegianGuy92
12-16-2010, 08:12 AM
Yeah, not gonna do anything stupid. Especially since I wanna get better for Saturday, me and my gf are going out to celebrate our 3 year anniversary which was actually last Saturday :)

lawlz_xD
12-16-2010, 09:33 AM
Wow, 3 years, that's fantastic! Congrats bro!

NorwegianGuy92
12-16-2010, 09:56 AM
Thanks man :)

TheBrent
12-16-2010, 01:35 PM
WOW! 3 years is pretty crazy for a teen. I'm guessing you were born in '92 so yeah, that's a long time. Congrats on that!

NorwegianGuy92
12-16-2010, 02:35 PM
Thank you, she makes it easy though ;)

NorwegianGuy92
12-19-2010, 09:37 AM
Had a great weekend with my gf, and feeling a lot better now, so ready to hit the gym tomorrow :)

NorwegianGuy92
12-20-2010, 02:24 PM
Paused BB bench

3 x 5 87.5 kg +2.5 kg

Went easier than last time, only struggled with the last reps.
I think this wide grip stuff, and pushing back towards the rack really will help me in the run. It was hard a couple of weeks ago, when I didn't even get my 3 x 5 with 80 kg, but now it feels good :D


BB shrugs

2 x 15 105 kg +5 kg

T.K
12-20-2010, 03:43 PM
Nice benching, good to see your making good progress :)

kittenHOSS
12-20-2010, 07:11 PM
Great progress on your bench N-92.

NorwegianGuy92
12-21-2010, 01:27 AM
Thanks guys & girls :)

My best is 2 x 5 90 or 92.5, I think I'll surpass that weight doing 3 x 5 this time. Form feels much better now.

NorwegianGuy92
12-21-2010, 10:15 AM
Sumo deadlift

3 x 5 130 kg +5kg

Tried using a wider stance as John told me, as I found out that the stance and grip width I was using before didn't work well at the Nationals, with the proper bar, as I hand my hands directly on the smooth parts of the par.

Anyways, a little heavier to do it like that, but it went fine :)

DB snatch

2 x 10 25 kg each arm +2.5kg

Oh man, this was extremely hard, barely got through it.

Then some cable rows, pulldowns, and stiff legg deadlifts with DBs :)

NorwegianGuy92
12-27-2010, 05:20 AM
Gym is apparently closed today, so I guess there won't be any benching today. I'll just do some push-ups or something, better than nothing I guess.

Hope everyone had a great Christmas :)

escapereality
12-27-2010, 05:34 AM
god jul!

NorwegianGuy92
12-27-2010, 06:13 AM
God jul :)

escapereality
12-27-2010, 10:42 AM
hope you fix that glute.
its nice bicycle weather in the west of norway, cold, snowy, fun. got my post christmas workout in today, lots of db pressing, dipping, high rep face pulls and lots of stretching. looking 'purdy' and drinking hot 'gloegg' (sugary warm drink with almonds and raisins, and sometimes wine) as post workout nutrition.

NorwegianGuy92
12-27-2010, 02:56 PM
It is fixed now, luckily :D
Gløgg is the good stuff, haha!

NorwegianGuy92
12-28-2010, 05:01 PM
I think the gym was closed today as well..damn, I'll go crazy, I' ve already missed to many workouts the last weeks :(

NorwegianGuy92
12-29-2010, 03:19 PM
Looks like I won't be able to train before monday...hopefully tomorrow or on friday, we'll see.

More importantly, big things are happening. My mandatory year in the military, which I've been looking forward to since I was 13, is coming up. I was planning on joining in summer 2012, and not 2011. However, now that I've researched it, it's unlikely that I'll get it postponed..

I'm planning trying out for the special forces, and apparently the selection process is extremely hard. I had planned on starting my training in the summer, so I would have basically 1 year to get ready. Apparently, that won't be a possibility now.

The best thing I can think of now is to do my next scheduled meet in late February, and then start doing a lot of running, swimming, other conditioning work.. but man, I'll have 4-5 months. I already can do the basic strength and conditioning requirements, but what you're faced with later is apparently much worse. I don't know how much I can improve my conditioning in that time. I've always been decent at running, I think I ran 2950m in 12 minutes in 10th grade, with only some sporadic running from time to time. So I think I have a decent base, but still..

Normally approximately 300 people show up on the first day, and 15-20 are accepted. They say most fail because of the mental aspects, not because of the physical shape they're in. I've wanted this for so long, and I will give it everything I have, but I really thought I would a year longer to prepare.

I'm going in for an interview on the 28th of January, guess I'll know more then.

escapereality
12-31-2010, 06:30 AM
''They say most fail because of the mental aspects, not because of the physical shape they're in. ''

I was up north in the military, in the 'lazy division'.
Some spectacular scenery, walking in metres of snow where no one else had been. Also beeing in no-mans land you could go out at night and there was nothing but you, snow, silence, stars and tree tops. Magic.
It will be how you see it, nomatter how the selection process goes.

NorwegianGuy92
12-31-2010, 08:27 AM
Sounds great, what division were you in?
My 2nd and 3rd choice will be "GSV" and "ART-jeger", which are similar, but apparently quite a bit less challenging than FSK/HJK.

NorwegianGuy92
01-03-2011, 03:16 PM
Really didn't wanna take the past week of, but I guess it didn't hurt too much =)

Paused BB bench

3 x 5 90 kg + 2.5 kg

My PR is 2 x 5 92.5 kg, and not all of those were paused long enough...so next time will definitely be a PR! :D

Face pulls

2 x 10 27 kg + 2.5 kg

Tricep push downs

2 x 20 27 kg + 2.5 kg PR

Notes

- Worked out early in the morning, hate that..
- dizzy, and had little time, had to cut the workout short
- everything went fine, happy I got all reps on the bench press :)

Also got my olympic lifting shoes a couple days ago, looking forward to squatting in them for the first time tomorrow!
http://www.sportswarehouse.co.uk/product_images/m/561/adidas-power-perfect-weightlifting-shoe__51106_zoom.jpg

T.K
01-03-2011, 03:21 PM
Doesn't look like a week off has done any damage. Strong paused benching

NorwegianGuy92
01-03-2011, 03:23 PM
I guess it does more damage to the mental aspects of it, I feel weaker, even though I'm not..odd.

kittenHOSS
01-03-2011, 03:27 PM
Sorry you had to take a week of when you didn't want to but a bit of extra rest never hurt anyone. You might be surprised at this weeks' lifts.

Make sure to keep your log posted on your military journey. I bet your conditioning is better then you give yourself credit for. 4-5 months is still a good chunk of time when you think of it. MUCH can be accomplished in 120-150 days.

NorwegianGuy92
01-03-2011, 03:30 PM
Yeah, I guess so :)

I have a decent base, my family has always taken me on long hiking trips, and like I said, last time I did a running test I ran 2950m in 12 minutes. It's decent, but must be improved. And throw a 150 lb backpack into the equation as well :D
However, you don't have to be in superhuman shape, the mental aspects of the selection are apparently what crushes most of the guys(and girls) that try out.

NorwegianGuy92
01-04-2011, 02:17 PM
Squat

3 x 5 125 kg + 5kg

Was able to go deeper today, and I really liked the shoes. Form felt pretty solid.

Zercher squats
2 x 6 95 kg+ 5kg

Heavy.. :D

Ghetto GHR

2 x failure

Better than last time, I'm able to do some controlled negatives now, all the way down.

And some other stuff..high volume, but I'm getting used to it.

T.K
01-04-2011, 03:21 PM
How much of a difference do the shoes make? I've been thinking about getting some, they can be quite expensive though so they're nearer the bottom of my things to buy list.

DOA
01-04-2011, 03:26 PM
Those are some nice squats. GHRs were hard as shit the first time I tried them. They were done with a ghetto set up on the smith machine and half a foam roller but I am sure they are tough if not tougher.

NorwegianGuy92
01-04-2011, 05:17 PM
How much of a difference do the shoes make? I've been thinking about getting some, they can be quite expensive though so they're nearer the bottom of my things to buy list.

I definitely feel more stable. They are pretty narrow, so they feel very tight and rigid. I'll report back after a few more squat sessions, when I've gotten more used to them :)

Those are some nice squats. GHRs were hard as shit the first time I tried them. They were done with a ghetto set up on the smith machine and half a foam roller but I am sure they are tough if not tougher.

Thanks man!

Yeah, they are very hard. But I make pretty good improvements from session to session, so I hope to get my first proper full rep next time :D

mjc565
01-04-2011, 09:55 PM
nice squats nw!

NorwegianGuy92
01-07-2011, 01:49 PM
Thanks man :)

Thursday's workout:

Had to cut it short, but I got some things done. I did the main exercise that John originally set up for me, instead of the band bench that we decided on later because of a non-adjustable rack.

Pin presses 10" off chest

2 x 5 85 kg

Was definitely way too easy, should have used more weight.

DB bench

No bands today, so just used more weight.

2 x 10 30 kg pretty sure that's a PR for me

Upright rows

2 x failure

NorwegianGuy92
01-07-2011, 01:56 PM
I'm so beat up after today's workout! :D
The volume is pretty high on all the workouts, but Friday's workout is probably the hardest. I rarely post my entire workouts, but this is what it looked like today.

Sumo deadifts

3 x 5 135 kg + 5 kg

I'm still getting used to the wide stance, it's hard, and I feel weaker.
But it has to be done if I wanna pull sumo again in competition I guess.

DB SLDL

2 x 12 30 kg + 2 reps on each set

DB 1 arm snatch

2 x 10 25 kg same as last time

Seated cable rows

2 x 10 47 kg + 4.5 kg

Wide grip pulldowns

2 x 10 62 kg + 2.5 kg

Shrugs

2 x 15 110 kg + 5 kg

Static hold

2 x 10-15 sec 150 kg

Stretching

Hamstrings, hip flexors, glutes, quads, etc.

T.K
01-07-2011, 03:23 PM
Strong work. Getting used to the wide stance will pay off, my sumo pull is a few inches shorter which makes a big difference. I just get worried about crushing my toes :D

NorwegianGuy92
01-07-2011, 06:08 PM
Haha, I'm not that close to the plates..but I'm sure I'll get there :D

mjc565
01-07-2011, 08:59 PM
nice pulling nw, time to reward yourself with cheat day? :) btw i started doing the 1arm snatches and holy moly i am gassed every time

escapereality
01-08-2011, 04:52 AM
zerchers, face pulls, db presses, snatches.. you're definitely on a path to kickin' ass.

btw I was in the radio communication - mobile antenna belt unit division.
or as I like to call it : 'lsdd'

(lazy sitting duck division)

NorwegianGuy92
01-08-2011, 04:59 AM
nice pulling nw, time to reward yourself with cheat day? :) btw i started doing the 1arm snatches and holy moly i am gassed every time

Thanks man :)
Well, my diet has sucked this week, so I've probably cheated way too much alreayd, haha.

Yeah, those 1 arm snatches..I always feel like I'm gonna pass out.

zerchers, face pulls, db presses, snatches.. you're definitely on a path to kickin' ass.

btw I was in the radio communication - mobile antenna belt unit division.
or as I like to call it : 'lsdd'

(lazy sitting duck division)

Thanks fellow Norwegian :)

Haha, sounds good. I'm looking forward to my year in the military :)

NorwegianGuy92
01-10-2011, 01:23 PM
Paused BB bench press

3 x 5 92.5 kg +2.5 kg PR

My previous best was 2 x 5 92.5 two months ago or so, and not all of them were paused, and it was so close to failure. This time all reps were paused, one set more, and none of the reps were very slow. I was amazed at how fast the bar went up, did not expect that.

Feels good :D

Facepulls

2 x 10 31 kg +4.5 kg

DB shrugs

1 x 15 40 kg
1 x 16 40 kg + 1 rep

Some other tricep work, got a nice pump, hehe.

Notes

Today I felt tired, my diet has sucked lately, I feel asleep all the time on the bus on the way to the gym, and still I had a great workout. It's strange how things go well even though you don't expect them to.

T.K
01-10-2011, 01:36 PM
92.5x5 is strong, but paused makes it even stronger. Awesome that it went up fast aswell!

NorwegianGuy92
01-10-2011, 02:02 PM
Thanks man :) Yeah, I was pleasantly surprised!
I'm curious as to what I could get for a raw paused 1RM..110 maybe? I did 105 3-4 months ago, without a pause. So not sure. Don't think I'll get a chance to test it the next weeks, I got my meet cycle coming up.

Until this summer my bench hadn't increased for a whole year, but then it started moving again..and it seems like it's definitely moving now :D

Next meet will be on the 4th of March

exmgtoo
01-10-2011, 02:05 PM
move on big bencher. =0)

NorwegianGuy92
01-10-2011, 02:58 PM
Will do, coach =)

NorwegianGuy92
01-11-2011, 11:02 AM
Thanks man :)

Squats

Wide stance, no belt

3 x 5 130 kg + 5 kg

Heavy!

Zercher squats

2 x 6 100 kg + 5 kg

Also heavy..

DB swings

2 x 10 40 kg + 10 kg, - 2 reps

Leg press

1 x 20 150 kg + 10 kg

All I had time for today, but it felt like more than enough :D

DOA
01-11-2011, 11:26 AM
Those zerchers must be fucking killer man! Are they off pins or just regular.

NorwegianGuy92
01-11-2011, 11:29 AM
Off pins, like the ones John do in that 495 x 2 video.

And yeah, they are definitely killer. I guess that means its working :)

NorwegianGuy92
01-13-2011, 03:19 PM
My weight now is around 87-88 kg, so I've gained 6-7 kg since September.

I thought my waist size hadn't gone up at all, but I mixed it up with my chest measurement, haha. It's gone from 90cm to 96, so like 2.4 inches or so.

Still, I'm leaner than last time I was at this weight, have more muscle and I'm stronger. So fair enough I guess..I just gotta try harder to hit my macros. And cutting ain't that hard, besides I'll probably lose a lot of fat when I have to start doing all that running, so I'm not too worried.

mjc565
01-13-2011, 09:53 PM
awesome!

NorwegianGuy92
01-14-2011, 03:31 AM
A little update on my measurements

All measurements are taken relaxed:

The one on the left are the same stats as on the 1st page, from late September. The blue ones are taken today.

Weight: 80-81 kg 87.1 kg
Right calf: 37.7 cm/ 14.8" 38.3 cm/ 15.07"
Left calf: 38 cm/ 15" 38.5 cm/ 15.16"

Right leg: 61.6 cm/ 24.25" 65.8 cm/ 25.9"
Left leg: 60.2 cm/ 23.7" 65.6 cm/ 25.8"

Waist : 90 cm/ 35.4" 96 cm/37.8"

Will get someone to measure my chest and arm size later, difficult to do that relaxed. Arms are 1 cm bigger flexed now, though. ( from 37.5 - 38.5 )

NorwegianGuy92
01-14-2011, 01:39 PM
I can see that I've gained some fat, but it's not too bad, considering the weight gain.
You can compare to the pics on the 1st page.

http://img262.imageshack.us/img262/791/p1020363j.jpg

http://img5.imageshack.us/img5/2514/p1020369p.jpg

http://img13.imageshack.us/img13/3660/p1020370z.jpg

NorwegianGuy92
01-14-2011, 01:39 PM
http://img823.imageshack.us/img823/5077/p1020371m.jpg

http://img211.imageshack.us/img211/484/p1020373e.jpg

http://img141.imageshack.us/img141/1607/p1020380m.jpg

NorwegianGuy92
01-14-2011, 01:43 PM
Sumo deadlift

3 x 5 145 kg + 10 kg

I noticed that I had 145 instead of 140 after the 1st set, and since it went up pretty easily I didn't go down to 140.

DB SLDL

2 x 10 40 kg + 10 kg, - 2 reps

DB 1 arm snatch

I had to go up from 25 kg to 30 kg, which didn't work too well.

RA: 1 x 8, 1 x 6
LA: 1 x 6, 1 x 5

And some other exercises..friday is always a killer workout!

T.K
01-14-2011, 01:58 PM
looking solid in them pictures. Strong Sumos, when do you start your meet preparation?

NorwegianGuy92
01-14-2011, 02:01 PM
Thanks man :)

On Monday, my meet is on the 4th of March. And you?

T.K
01-14-2011, 02:11 PM
awesome, your going to blow the numbers you hit last meet away. Mines on 20th feb, I started my prep yesterday

NorwegianGuy92
01-14-2011, 02:14 PM
Sweet, I'm sure you'll do great!

I hope so, I made some stupid mistakes last time, and I'm not gonna do them again.

OKUMatt
01-15-2011, 03:02 PM
Good looking pulls man!

escapereality
01-15-2011, 06:39 PM
Full bulk. :)
Ive been secretly peeking at your numbers.
Taken action and been working on my squats, as I can not get my ass handed to me by strong yougens.

kittenHOSS
01-15-2011, 10:09 PM
Sweet, I'm sure you'll do great!

I hope so, I made some stupid mistakes last time, and I'm not gonna do them again.
They aren't so stupid if you learned a ton from them. :top:

NorwegianGuy92
01-16-2011, 06:00 AM
Good looking pulls man!

Thanks, 200 kg will be pulled soon :)

Full bulk. :)
Ive been secretly peeking at your numbers.
Taken action and been working on my squats, as I can not get my ass handed to me by strong yougens.

Haha, thanks!

They aren't so stupid if you learned a ton from them. :top:

True, there's a bright side to everything!

Measured my arms and chest relaxed:

Before

Chest: 99 cm/ 39"
Left and right arm: 33.5 cm/13.2"

Now

Chest:104 cm/41"
Left arm: 34.5 cm/13.6"
Right arm: 35 cm/13.8"

exmgtoo
01-16-2011, 09:57 AM
its on my man

T.K
01-16-2011, 03:14 PM
How was the pizza last night?

NorwegianGuy92
01-16-2011, 03:18 PM
Pretty damn delicious!
I weighed in at 90 kg before I went to bed last nigh, so cheat day went well :D
Lots of chips, pasta, ice cream, juice, pizza, pastry, all the good stuff.

B.Money
01-16-2011, 06:10 PM
Nice chest/arm progress man!

NorwegianGuy92
01-17-2011, 02:23 PM
Thanks man, higher volume definitely works for me, and I'm glad I found out.

First day of my 5 week meet cycle:

Squat

Knee wraps, squat suit with straps down

3 x 3 160 kg

Had trouble hitting depth, but the weights flew up! Felt so easy :D
But the suit was extremely hard to get on, due to increase in leg size. Probably have to use some plastic bags like I do for my bench shirt.

DB swings

2 x 10 32.5 kg + 2.5 kg, - 2 reps

Leg extensions

2 x 20 40 kg

Leg press

2 x 10 150 kg + sled weight

Hyperextensions

2 x 15 BW + 10 kg

Calf raises

2 x failure

Stretching.

Some journalists from a local newspaper came by today to interview us about powerlifting and strength training, hope it turns out to be a good article :)

exmgtoo
01-17-2011, 02:49 PM
very very nice

aaron
01-17-2011, 04:02 PM
If the article gets posted online let us know...

What did they ask you??

NorwegianGuy92
01-17-2011, 04:06 PM
Will do, but it will be in Norwegian, so..

Stuff like why I lift, why I enjoy getting stronger and bigger, do I lift to look good, how much can I lift, common misconceptions that people have about powerlifting/powerlifters, etc. We all talked to them, so they have more than enough info :)

They also made a funny little thing, in which they show pictures of us, one portrait and one when we lift heavy..so people can see the difference, and how beautiful we look :D

aaron
01-17-2011, 04:10 PM
Will do, but it will be in Norwegian, so..

Stuff like why I lift, why I enjoy getting stronger and bigger, do I lift to look good, how much can I lift, common misconceptions that people have about powerlifting/powerlifters, etc. We all talked to them, so they have more than enough info :)

They also made a funny little thing, in which they show pictures of us, one portrait and one when we lift heavy..so people can see the difference, and how beautiful we look :D

Google translate has never let me down yet!

Cool that sounds good. Is your gym a strictly powerlifting gym then??

NorwegianGuy92
01-17-2011, 04:34 PM
Haha, I see!

Well, the gym belongs to a high school, but we get to use it after 3PM or so. It has mostly all the necessary equipment, and some rusty, old machines. Some powerlifters train there, an old olympic lifter, other guys who just wanna come in and train, etc. So no, it's not a strictly powerlifting gym, but it is the powerlifting club's "headquarters", so all our active members pop in from time to time :)

T.K
01-17-2011, 06:15 PM
Wow strong lifting. Your definitely going to hit some huge numbers in 5 weeks

NorwegianGuy92
01-18-2011, 02:13 PM
Paused BB bench

2 x 5 95 kg + 2.5 kg, -1 set PR

I'm doing 2 instead of 3 sets on the meet cycle, but it's still a PR.
I had to grind out the 4th and 5th reps, but I got them. My spotter held his fingers under the bar on the last reps, annoying as hell.

Paused DB bench

2 x 10 30 kg PR

Some flies, pushdowns and stretching. Good workout :)

T.K
01-18-2011, 04:09 PM
95kg paused is really strong. When I have to grind out the last coulpe of reps I think it always feels better because i've really had to work hard to get it.

NorwegianGuy92
01-18-2011, 04:45 PM
Thanks, T.K :)

Yeah, it definitely feels good, but I start thinking about the next week right away, and how I'm supposed to add 2.5 kg again.. :p

Texas Savage
01-19-2011, 10:06 AM
congratz on the bench Pr, and the article!

exmgtoo
01-19-2011, 11:16 AM
nice session jan. congrats on yet another pr

NorwegianGuy92
01-19-2011, 03:29 PM
Thanks guys =)

NorwegianGuy92
01-20-2011, 02:28 PM
Sumo deadlift

3 x 3 160 kg
squat suit, straps down, belt

Went fine, but it was definitely heavy. Lockouts were easier than before, but the bar went slowly up from the floor.

Romanian deadlifts

2 x 10 110 kg

First set without belt, second with.

DB snatch

2 x 6 32.5 kg

Then I did some stretching, I think I should really work on that in order to get into a better starting position when pulling sumo, especially now when I'm using a wider stance.

T.K
01-20-2011, 03:23 PM
Strong sumo's. Do you think your grip has got stronger since your last meet?

NorwegianGuy92
01-20-2011, 03:49 PM
Thanks! It probably has, but that's not really an issue, as it wasn't my grip strength that caused me to drop the bar, it had more to do with how smart I am, seeing as I freaked out a little when I saw the smooth parts where further out, exactly at the point where I usually grip the bar, but didn't change my stance or anything. Won't happen again!

T.K
01-20-2011, 04:33 PM
Good to hear it's not an issue :) It shows how valuable meet experience is, your not going to have a problem with that again, and there are probably a lot of other things you've learnt.

DOA
01-20-2011, 04:35 PM
What form do you use to compete? Sumo slow off the floor is common with sumo.

NorwegianGuy92
01-20-2011, 04:42 PM
I'll pull sumo at the meet, I'm happy if I pull 200 or more.
If that indeed is common, then I guess it's not a big problem as of now :)

NorwegianGuy92
01-21-2011, 01:41 PM
Shirted bench

3 x 3 110 kg 1-board

The shirt went on surprisingly easy, considering the weight gain since last meet. I use a wider grip and I'm also tucking now, which made it easier to lower the bar. Felt really good, I'm sure I could have done 3 x 5.

Hammer grip DB band bench

Didn't find the red band, so had to use the purple one.

1 x 8 22.5 kg + purple band ( could have gotten 10, I screwed up something with the bands)

1 x 6 22.5 kg + purple band ( had to adjust the bands a little, felt heavier)

BB push press

2 x 5 50 kg

Very easy

Then some tricep stuff. Good workout.

And now I'm starting my cheat day..:D

T.K
01-21-2011, 02:10 PM
I don't know anything about shirted benching but 110kgx3 sounds strong. Enjoy your cheat day, I'm enjoying mine :D

NorwegianGuy92
01-21-2011, 02:11 PM
Thanks man :) It's more than I could have done raw, but I'm not the guy that gets a lot out of the bench shirt, at least not yet.

NorwegianGuy92
01-24-2011, 02:13 PM
Squat

2 x 3 170 kg

Knee wraps, belt, and squat suit with straps down
Went fine, heavier than last week, but that is to be expected I guess. Hitting depth is harder than getting it up!

Leg press

2 x 10 155 kg + sled weight

Leg extensions, hypers, etc..
Finished of with some stretching, I gotta do that more consistently.

T.K
01-24-2011, 04:47 PM
WOW. I can't even imagine how walking out with 170kg would feel!

NorwegianGuy92
01-24-2011, 04:51 PM
Haha, you should try then. Walkouts aren't really that hard, it's just hard to stand up straight enough to get the squat signal. On my 2nd attempt at my last meet I waited for like 5 seconds before I got it.

Here it is http://www.youtube.com/user/ILoveSkating92?feature=mhum#p/u/8/_avWmH_XnFE

T.K
01-24-2011, 05:36 PM
I've noticed when I walkout the bar, for a few seconds before I squat I waste quite a bit of time and energy moving about, but I don't even realise i'm doing it. I'm going to have to cut it out or I'll be waiting forever before I get a squat signal.

Edit: Also, strong squat :D

OKUMatt
01-24-2011, 05:55 PM
374 pounds roughly, good squatting. You need to slow down, you're outrunning my 5/3/1!

mjc565
01-24-2011, 06:59 PM
diesel squatting NW. keep it up...you have a meet coming up right?

NorwegianGuy92
01-25-2011, 01:13 AM
I've noticed when I walkout the bar, for a few seconds before I squat I waste quite a bit of time and energy moving about, but I don't even realise i'm doing it. I'm going to have to cut it out or I'll be waiting forever before I get a squat signal.

Edit: Also, strong squat :D

Yeah, it's definitely beneficial to use a little time as possible to get set up. Thanks man.

374 pounds roughly, good squatting. You need to slow down, you're outrunning my 5/3/1!

Haha, thanks.

diesel squatting NW. keep it up...you have a meet coming up right?

Yeah, on the 4th of March. Hoping for a 210-220 kg squat.

NorwegianGuy92
01-25-2011, 01:59 PM
Paused BB bench

2 x 3 95 kg
+2.5 kg
-2 reps on each set

Not too happy about that, but I guess I'll try again next time.
Still my bench has gotten stronger during the last months, so it's all good.

Paused DB bench

1 x 10 30 kg
1 x 12 30 kg +2 reps

T.K
01-25-2011, 03:24 PM
You'll get it next time, that's still some heavy benching

NorwegianGuy92
01-27-2011, 02:14 PM
Thank you.

Sumo deadlifts

2 x 3 170 kg

Squat suit, straps down, belt

Felt pretty heavy, everything today was heavy.

Romanian deadlifts

2 x 10 115 kg

Did some cable rows, but couldn't get through the db 1 arm snatches. I felt so tired and weak throughout the workout, so I hope it will go better next time.

NorwegianGuy92
01-27-2011, 04:08 PM
Going in for my interview with the military tomorrow, and I have to do the basic health tests that determine whether I can apply for the special forces or not. Will be interesting.. :)

T.K
01-27-2011, 04:16 PM
Good luck with that, hope it goes well for you :)

NorwegianGuy92
01-28-2011, 04:05 PM
Everything went fine today, scored 9/9 on all the physical stuff, and got a 6/9 on the intelligence test, which was above average as well. So, at this point it's looking good..just sent in my application to the special forces a couple minutes ago. In April/May I will know if I made it through to the selection process. It's very likely, as it says that as long as you fulfill the requirements for hearing, eyesight and general health, and don't have a criminal record, you're good to go :D

Shirted bench

1 x 2 115 kg ( couldn't touch..blah)
1 x 2 115 kg ( last rep touched..so PR I guess)

Was supposed to hit 2 x 3, so a bit dissappointed.

Hammer grip DB bench

2 x 10 12 kg + purple band

Push press

1 x 5 60 kg
1 x 3 60 kg..hrmf.

escapereality
01-28-2011, 04:24 PM
Some 'hrmf' in your log, hehe its part of the game. This season is meh. Its bleak here, no sun and cold in this bear den. Me want sun rays and sled pulls. Ord.

NorwegianGuy92
01-28-2011, 04:26 PM
Indeed. It's pretty damn cold now..it was -18 here today. Where in Norway do you live?

mjc565
01-28-2011, 06:06 PM
heavy ass presses man...damn

NorwegianGuy92
01-31-2011, 02:20 PM
Thank you =)

Squat

Straps up, knee wraps

2 x 2 180 kg

Felt very easy, so far it looks promising!

Leg press

2 x 10 160 kg + sled weight

Leg extensions

2 x 20 50 kg

Hyperextensions

2 x 15 BW + 20 kg

Calf raises

2 x failure

escapereality
01-31-2011, 03:50 PM
'westside is the best'.. Bergen. maybe I should start a log too. things are going really well here. been doing all the good stuff, push/pull routines, deficit deads on lower, supinated crunches. do about 30 minutes of dynamic stretching during one workout. hehe I'm retarded.
thumbs up, some heavy squats you got there.

T.K
01-31-2011, 04:01 PM
Strong lifting, everything looks like it's going well

NorwegianGuy92
02-01-2011, 09:13 AM
'westside is the best'.. Bergen. maybe I should start a log too. things are going really well here. been doing all the good stuff, push/pull routines, deficit deads on lower, supinated crunches. do about 30 minutes of dynamic stretching during one workout. hehe I'm retarded.
thumbs up, some heavy squats you got there.

Thanks, and yeah, you should definitely start a log :)

Strong lifting, everything looks like it's going well

Thank you, so far so good =)

DOA
02-01-2011, 11:28 AM
Strong lifitng up in here. Do you have a meet planned?

NorwegianGuy92
02-01-2011, 02:06 PM
Gracias. Yup, 4th of March, last meet for a looong time.

Paused bench

2 x 4 97.5 kg +1 rep on both sets

The spotter had his fingers under the bar on the last rep, but he didn't help me. Still annoying though..

Paused DB bench

1 x 12 30 kg + 2 reps
1 x 9 30 kg - 3 reps

Then tried to do some push ups, managed to do like 10..haha.
Then tricep extensions to failure, but had to cut it short today.

mjc565
02-01-2011, 05:52 PM
st rong paused bench!!!!! :D

NorwegianGuy92
02-02-2011, 04:33 AM
Thanks, I'm looking forward to testing my raw paused 1RM after the meet. Maybe I'll get 110 =)

NorwegianGuy92
02-03-2011, 01:07 PM
Sumo deadlift

2 x 2 180 kg PR I guess..

Straps up, belt

First set went fine, second was a lot harder..but so far so good :)

Romanian deadlifts

2 x 10 120 kg

Heaaavy

DB snatch

2 x 6 30 kg

DB shrugs

1 x 20 40 kg
1 x 18 40 kg

Stretching, etc..good workout :)

T.K
02-03-2011, 03:01 PM
Strong deadlifts! do you think you could get 500lb this meet?

NorwegianGuy92
02-03-2011, 03:08 PM
Thanks man :)

That's 225 kg..I think that's definitely out of reach at this point, but 200 or above should be doable :)

NorwegianGuy92
02-04-2011, 03:20 PM
I've catched a pretty bad cold, so no workout today :(

ChanMan878
02-04-2011, 08:12 PM
I've catched a pretty bad cold, so no workout today :(

bummer dude. get well soon

NorwegianGuy92
02-08-2011, 12:50 PM
Thanks man, still a little sick.. but I'll go to school tomorrow,
it gets boring pretty quickly being home all day...and hopefully I'll be good to go for a deadlift PR on thursday :)

NorwegianGuy92
02-10-2011, 01:18 PM
Still a little sick today, but I felt pretty good going in to the gym, and hit a nice PR.

Sumo deadlift

2 x 1 190 kg PR

Video:

30xAfVNZi8w

Previous PR from sometime in October/November was 1 x 180, and this was way easier, so obviously I'm happy about that :D 200 kg next week!

RDL

2 x 10 125 kg

Damn, I love this exercise. Hammers everything!

Seated cable rows

2 x 10 57 kg

T.K
02-10-2011, 02:05 PM
wow, that looked easy!!

NorwegianGuy92
02-10-2011, 02:07 PM
Thanks man! It was definitely easier than expected, I was pleasantly surprised :)

roccandrado
02-10-2011, 04:54 PM
nice dead! if you can get your butt even lower, you'll load the suit more giving you even more power off the floor, many PRs to come, good stuff

mjc565
02-10-2011, 07:54 PM
great pull .

escapereality
02-11-2011, 12:57 AM
sumo pr! nice!
I had/have the cold too, lots of sleep helps. btw got myself a log.

vamshi
02-11-2011, 02:03 AM
Nice pull.

Classic guy in the back doing quarter squats.