30.6.2011

Squat: 107,5kg (4-4-4, next time 3x5 cmon)

Bench: 62.5kg (3-2)
            55kg (8) Gonna hit heavy low reps to get past my plateau.

Deadlift: 130kg (4, like a baws)

Dips: forced reps (spotter) -> 15x2 or so


Just drank my first shake of Serious Mass, yummy yummy 750 kcal.

27.7.2011

Squat: 107,5kg (5-4-3)

Power Clean/Clean: 60kg (5-5-5, easy but I'm getting confused with this power clean vs oly. clean thingie)


SMP: 45kg (5-5-5)

+ chins (where the fuck is the dip belt!?)

22.6.2011

Squat: 105kg (5-5-5, felt great)

Bench: 60kg (5-4-4)

Deadlift: 125kg (5)

Dips: bodyweight (11-9)


Overall awesome and effective workout, squat and DL went perfect. Gotta hit the bench press hard now, oh and someone has stolen the dip belt so couldn't add weights to the dips. Wtf.

20.6.2011

Squat: 105kg (5-4-4, I came, I saw, I [almost] conquered)

Power Clean: 65kg (5-5-4, shoop da woop winning!)

SMP: 45kg (5-4-3, I'll get to 47.5kg soon, just wait and see.)

Buying a weightgainer tomorrow, it's basically a protein powder with more protein and carbs which results in a lot more calories, 800kcal shakes everyday, sweet.

17.6.2011

Squat: 102.5kg (4-5-5)

Bench: 60kg (3-5-4)


Deadlift: 125kg (3)

Meh, mediocre workout...

14.6.2011

Squat: 102.5kg (5-6-5, I'll try to get 6-6-6 next time and then move up to 105kg and hopefully break into 107.5kg)

Power Clean: 55kg (6-7)
60kg (5, I'll do like 65kg next time, new better technique is working well)

SMP: 42.5kg (5-5-5)

Chinups: bodyweight + 5kg (5-5~, also got 1 rep with +20kg :D)


+ 1,5h light mma style training/sparring with the guys

I should upload pics more often..

12.6.2011

Squat: 102.5kg (5-5-4, fuuuck I'm stalling.)

Bench: 57.5kg (5-5-5)

Deadlift: 125kg (4)

Dips: bw + 10kg (5-5)

8.6.2011

Squat: 100kg (5-5-3, yeah I don't know either)

Power Clean: 60kg (3)
50kg (~ did form and technique training, old oly lifter guy helped me =D)

SMP: 40kg (6-5-5)

Chinups: body weight + 5kg (5-4)

6.6.2011

So... School ended, I'm down 1.5kg (fml), gotta get back in business.

Squat: 105kg (3-3)
100kg (5)

Bench: 62.5kg (3)
60kg (4-4)

Deadlift: 125kg (3)

Dips: bw + 10kg (~6)


Gonna start working more on dips and pullups with added weight.

Updated goals!

- 80kg bench press
- 80kg power clean
- 135kg squat (300lbs)
- 180kg deadlift

75kg bodyweight

These goals are for 3.9.2011

I know the deadlift goal might be a notch too high.

31.5.2011

PR day.

Squat: PR 112.5kg



Bench Press: PR 67.5kg



Deadlift: PR 125kg