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Henrik's training log

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  • Henrik's training log

    Hello forum!

    I did the SS LP during the winter, and I later followed the bridge during the spring/early summer. While I was doing SS LP, my hips were bothering me when squatting. The bridge really improved this by adding tempo squats and paused squats, which are less stressful on the hips, while still making me stronger. I set several PBs in both the squat and deadlift during the bridge Thanks barbell medicine for putting this excellent program on your web page!

    Since I was not pressing often during the bridge, I lost some strength in the OHP. During the summer I have therefore been planning my training similar to the bridge, but I added some additional overhead press sets, dips and weighted pull ups.

    For the future, I am considering doing the 12 week press template. I will probably need to modify the program for 3 days per week though. I will read the program later today.

    I usually plan and document my training sessions in a google spreadsheet. A screen shot of my training session yesterday is attached.

    /Henrik

  • #2
    Today was a busy day, but I managed to find the time for a 50 minute session. "What are you gonna do, not train?"

    squats 5 reps at 90 kg ok
    squats 5 reps 100 kg ok
    squats 5 reps 120 kg ok
    squats 1 rep 130 kg ok
    squats 1 rep 130 kg ok
    Deadlift 5 reps 120 kg ok
    Deadlift 5 reps 130 kg ok
    Deadlifts 1 rep 140 kg ok
    Deadlifts 1 rep 140 kg ok
    Deadlifts 1 rep 140 kg ok
    Deadlifts with straps 3 reps 140 kg ok
    Deadlifts with straps 5 reps 140 kg ok

    Comment


    • #3
      GPP day

      Rower 2500 m at 10 minutes

      Treadmill 2500 m at 11 minutes
      L-tuck holds in 7 minutes, 20 s sets
      Pull ups in 7 minutes, 28 reps

      Comment


      • #4
        Why is my previous message "unapproved"? Sending it again just to make sure

        Busy days… At least I found the time to do the following:


        Training 2018-08-19

        Pull ups without weight, 7 sets of 5 reps ok


        Training 2018-08-20

        Pull up 1 set of 10 reps ok

        Comp bench 5 reps, 70 kg ok

        Comp bench 5 reps, 70 kg ok

        Comp bench 3 reps, 77.5 kg ok

        Comp bench 3 reps 77.5 kg ok

        Comp bench 3 reps 77.5 kg ok

        Rack pull 7 reps, 100 kg ok

        Rack pull 7 reps, 120 kg ok

        Rack pull 7 reps, 130 kg ok

        Rack pull with straps 7 reps, 140 kg ok

        Comment


        • #5
          Training 2018-08-24

          squats 5 reps at 90 kg ok
          squats 5 reps 110 kg ok
          squats 1 rep 130 kg ok
          squats 10 reps 110 kg ok I was only planning to do 5 at RPE 7, but I just went with it!

          Press 5 reps 45 kg ok
          Press 1 reps 50 kg ok
          Press 1 reps 55 kg ok
          Press 1 reps 57.5 kg ok
          Press 4 reps 51 kg ok
          Press 4 reps 51 kg ok

          Incline bench 10 reps 40 kg ok
          Incline bench 10 reps 45 kg ok
          incline bench 10 reps 50 kg ok
          Incline bench 10 reps 55 kg ok

          Pull ups 5 reps ok
          Pull ups 10 total reps with short rest ok
          Plank 1 minute ok

          Comment


          • #6

            Training 2018-08-26

            Comp. deadlift, reps: 1, RPE: 8, weight: 150 kg ok (hook grip)

            Comp. deadlift, reps: 5, RPE: 7, weight: 130 kg ok (double overhand)

            Comp. deadlift, reps: 5, RPE: 7, weight: 130 kg ok


            Comp. bench, reps: 1, RPE: 8, weight: 80 kg ok

            Comp. bench, reps: 1, RPE: 8, weight: 85 kg ok

            Comp. bench, reps: 5, RPE: 7, weight: 70 kg ok, should have done 4 reps

            Comp. bench, reps: 4, RPE: 7, weight: 75 kg ok probably RPE8


            High bar squat, reps: 10, RPE: 7, weight: 75 kg ok

            High bar squat, reps: 10, RPE: 8, weight: 80 kg ok

            High bar squat, reps: 10, RPE: 9, weight: 90 kg ok


            Pull ups 5 reps ok

            BB row with body english 7 reps 80 kg ok

            Comment


            • #7
              Training 2018-08-28

              2ct paus squat, 4 reps, RPE 7, 95 kg ok

              2ct paus squat, 4 reps, RPE 8, 105 kg ok

              2ct paus squat, 4 reps, RPE 9, 115 kg ok

              Pin Press, 4 reps, RPE 7, 40 kg ok

              Pin Press, 4 reps, RPE 8, 45 kg ok

              Pin Press, 4 reps, RPE 9, 50 kg ok

              Pin Press, 4 reps, RPE 9, 52.5 kg ok

              Close-grip bench, 10 reps, RPE 7, 50 kg ok

              Close-grip bench, 10 reps, RPE 8, 55 kg ok

              Close-grip bench, 10 reps, RPE 9, 60 kg

              Finished with some pull ups

              Comment


              • #8
                Training 2018-08-30

                Press, 4 reps, RPE 7, 47.5 kg ok

                Press, 1 rep, RPE 8, 60 kg ok (PR)

                Press, 4 reps, RPE 8, 50 kg ok

                Press, 4 reps, RPE 9, 52.5 kg ok

                Romanian deadlifts, 10 reps, RPE 7, 60 kg ok

                Romanian deadlifts, 10 reps, RPE 8, 70 kg ok

                Romanian deadlifts, 10 reps, RPE 9, 80 kg ok

                Rack pull, 4 reps, RPE 7, 140 kg ok

                Rack pull, 4 reps, RPE 8, 145 kg, hook grip, ok

                Rack pull, 4 reps, RPE 9, 150 kg, straps ok

                Rack pull, 4 reps, RPE 9, 155 kg, straps ok

                Comment


                • #9


                  Training 2018-08-31

                  squat 5 reps at 90 kg ok

                  squat 5 reps at 110 kg ok

                  squat 3 reps at 120 kg ok

                  squat 1 reps at 135 kg ok (PR)

                  squat 5 reps at 110 kg ok

                  squat 5 reps at 110 kg ok

                  squat 5 reps at 110 kg ok

                  squat 5 reps at 110 kg ok

                  Press, 4 reps, 50 kg ok

                  Press, 4 reps, 50 kg ok

                  Press, 4 reps, 50 kg ok

                  Press, 4 reps, 50 kg ok

                  Press, 4 reps, 50 kg ok

                  Incline bench 10 reps 45 kg ok

                  Incline bench 10 reps 45 kg ok

                  incline bench 10 reps 50 kg ok

                  Incline bench 10 reps 47.5 kg ok

                  GPP: 7 minute pull ups in submaximal sets ok, numer of reps: 31

                  GPP: 7 minute plank in submaximal sets ok
                  Last edited by Henrik; 08-31-2018, 07:03 PM.

                  Comment


                  • #10


                    Training 2018-09-03 (reversed order)

                    Deadlift 1 rep, RPE 8, 155 kg, hook grip, ok

                    Deadlift 5 reps,125 kg ok

                    Deadlift 5 reps,125 kg ok

                    Deadlift 5 reps,125 kg ok

                    Deadlift 5 reps,125 kg ok

                    Deadlift 5 reps,125 kg (skipped! )

                    Bench 1 rep, RPE 8, 85 kg ok

                    Bench 4 reps, 77.5 kg ok

                    Bench 4 reps, 77.5 kg ok

                    Bench 4 reps, 75 kg ok

                    Bench 4 reps, 75 kg ok

                    Bench 4 reps, 70 kg ok

                    High bar squat, 10 reps, RPE6, 70 kg ok

                    High bar squat, 10 reps, RPE7, 80 kg ok

                    High bar squat, 10 reps, RPE8, 85 kg ok

                    High bar squat, 10 reps, RPE7, 80 kg ok

                    Assistance:

                    Pull ups 5 reps ×2
                    Last edited by Henrik; 09-05-2018, 10:19 PM.

                    Comment


                    • #11

                      Training 2018-09-05
                      Paus squat 4 reps, RPE 6, 90 kg ok
                      Paus squat 4 reps, RPE 7, 100 kg ok
                      Paus squat 4 reps, RPE 8, 110 kg ok
                      Paus squat 4 reps, RPE 8, 110 kg ok
                      Paus squat 4 reps, RPE 8, 110 kg ok
                      Face pulls ok
                      Pull up, 5 reps x2 ok
                      BB row, 60 kg, 13 reps ok
                      Scapular retraction, 25 kg, 5 reps ok
                      Pin press, nose level, 4 reps, RPE 6, 45 kg ok
                      Pin press 4 reps, RPE 7, 47.5 kg ok
                      Pin press 4 reps, RPE 8, 50 kg ok
                      Pin press 4 reps, RPE 8, 50 kg ok
                      Pin press 4 reps, RPE 8, 50 kg ok
                      Close grip bench, 10 reps, RPE 6, 50 kg ok
                      Close grip bench, 10 reps, RPE 7, 55 kg ok
                      Close grip bench, 10 reps, RPE 8, 60 kg ok
                      Close grip bench, 10 reps, RPE 8, 57.5 kg ok

                      Comment


                      • #12
                        Training 2018-09-07

                        YTWL ok

                        Pull up 5 reps ok

                        Pull up 5 reps, 5 kg, ok

                        Push up 10 ok

                        Press, 10 reps @ RPE10, 40 kg ok

                        Press, 9 reps @ RPE9, 40 kg ok

                        Press, 8 reps @ RPE8, 40 kg ok

                        Dips 5 reps ok

                        Dips 5 reps ok

                        Dips 5 reps ok

                        RDL, 10 reps @ RPE6, 60 kg ok

                        RDL, 10 reps @ RPE7, 70 kg ok

                        Rack pull, 4 reps @ RPE6, 130 kg ok

                        Rack pull, 4 reps @ RPE7, 140 kg ok

                        Rack pull, 4 reps @ RPE8, 150 kg, hook grip ok

                        Rack pull, 4 reps @ RPE8, 150 kg, hook grip, ok

                        Rack pull, 4 reps @ RPE8, 150 kg, straps ok

                        RDL, 10 reps @ RPE8, 80 kg, ok

                        RDL, 10 reps @ RPE8, 80 kg ok

                        Comment


                        • #13
                          GPP training 2018-09-08

                          5 minutes on rower + 2 minutes rest ok

                          5 minutes on rower + 2 minutes rest ok

                          2 km running ok

                          Scapular retraction, 20 kg, 5 reps ok

                          Pull ups, 5 kg, 5 reps ok

                          Pull ups, 5 kg, 5 reps ok

                          Pull ups, 5 kg, 5 reps ok

                          Push ups 10 repw ok

                          Pull ups, 0 kg, 5 reps ok

                          Push ups 10 reps ok

                          Pull ups, 0 kg, 5 reps ok

                          Push ups, 10 reps ok

                          Stretch quads and adductors ok



                          Training 2018-09-11

                          squat 5 reps at 100 kg ok

                          squat 5 reps at 110 kg ok

                          squat 3 reps at 125 kg ok

                          squat 1 reps at 137.5 kg ok

                          squat 5 reps at 110 kg ok

                          squat 5 reps at 110 kg ok

                          squat 5 reps at 110 kg ok

                          squat 5 reps at 110 kg ok

                          Push ups 10 reps (warm up) ok

                          Pull apars (warm up) ok

                          Press, 4 reps, 50 kg ok

                          Press, 1 rep, 60 kg ok

                          Press, 4 reps, 47.5 kg ok

                          Press, 4 reps, 47.5 kg ok

                          Press, 4 reps, 47.5 kg ok

                          Press, 4 reps, 47.5 kg ok

                          Incline bench 10 reps 45 kg ok

                          Incline bench 10 reps 45 kg ok

                          incline bench 10 reps 50 kg ok

                          Incline bench 10 reps 47.5 kg ok

                          7 minutes planks in submaximal sets ok

                          Comment


                          • #14
                            Training 2018-09-12

                            Skipped supplemental lifts today

                            Deadlift 5 reps,125 kg, hook grip to warm up thumbs, ok

                            Deadlift 1 rep, RPE 8, 155 kg, hook grip, ok

                            Deadlift 5 reps,125 kg ok

                            Deadlift 5 reps,125 kg ok

                            Deadlift 5 reps,125 kg ok

                            Deadlift 5 reps,125 kg ok

                            Bench 1 rep, RPE 8, 85 kg ok

                            Bench 4 reps, 75 kg ok

                            Bench 4 reps, 75 kg ok

                            Bench 4 reps, 75 kg ok

                            Bench 4 reps, 75 kg ok

                            Bench 4 reps, 70 kg ok

                            Comment


                            • #15
                              Training 2018-09-17
                              Yesterday i did pull ups, netural grip, 6 sets of 5 reps when I passed by an improvised pull up bar outside

                              Today is the first session in week 3 of the 12 week press template. Last week I only had time to do sessions 1 and 2. I guess sessions 1 and 2 are the most important in the case of a time crunch, since they focus on practicing the competition lifts.

                              Squat, 5 reps, 100 kg, ok
                              Squat, 5 reps, 112.5 kg, ok
                              Squat, 3 reps, 127.5 kg, ok
                              Squat, 1 rep, 140 kg, (PR), ok
                              Squat, 5 reps, 112.5 kg, ok
                              Squat, 5 reps, 110 kg, ok
                              Squat, 5 reps, 110 kg, ok

                              Pull ups, 5 reps ok
                              Press, 4 reps, 45 kg ok
                              Press, 4 reps, 50 kg ok
                              Press, 1 rep, 60 kg, ok
                              Press, 4 reps, 50 kg ok
                              Press, 4 reps, 52.5 kg ok
                              Press, 4 reps, 52.5 kg ok
                              Press, 4 reps, 47.5 kg ok

                              Incline bench (close grip) 10 reps 52.5 kg. Only did 6 reps due to some confusion about barbell math haha
                              Incline bench (close grip) 10 reps 50 kg ok
                              Incline bench (close grip) 10 reps 50 kg ok
                              incline bench (close grip) 10 reps 50 kg ok

                              Comment

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