Inlägg
  • Status: Never felt older. Magically I started to get a bit mobile after a few tap-out stretches by Angelica. A: Clean + 2-3 Push Jerks 80-90kg x ~sets Feels really bad in my knee. I will never be able to Push Jerk it seems like. Zero improvement. B: Thrusters 90kg x 3, 95kg x 5, 95kg x 4 Progressing slowly. C: Push Jerk + 1/4 OHS with Jerk grip x 5 reps 70kg x 3sets D: Front racked lunges 70kg x 6 steps x 4sets Backed down to 75% of my 6 step max (90kg) and will progress from there instead. […]

    Die a bit to deserv Rome

    Status: Never felt older. Magically I started to get a bit mobile after a few tap-out stretches by Angelica. A: Clean + 2-3 Push Jerks 80-90kg x ~sets Feels really bad in my knee. I will never be able to Push Jerk it seems like. Zero improvement. B: Thrusters 90kg x 3, 95kg x 5, 95kg x 4 Progressing slowly. C: Push Jerk + 1/4 OHS with Jerk grip x 5 reps 70kg x 3sets D: Front racked lunges 70kg x 6 steps x 4sets Backed down to 75% of my 6 step max (90kg) and will progress from there instead. […]

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  • Make no mistake. If you are weak or slow you will not succeed in the sport of fitness. Session 1 Lowering intensity on my pchain a tiny bit today. A: Hang Power Snatch 70kg x 3 x 5sets B: Snatch Pull + 2 BLK Hang Snatch Pull + 2 BLK Hang Snatch DL (basically Snatch RDL) 115kg x 5sets C: Weighted Backextension x 10s x 70kg x 4 sets + 30s in the last set. Good morning Erectors! D: 10 x EMOM Sled Drag 140kg x 5m, each set with maximum acceleration Started with shitty technique ~7s per interval and […]

    Develop full power or you will miss potential

    Make no mistake. If you are weak or slow you will not succeed in the sport of fitness. Session 1 Lowering intensity on my pchain a tiny bit today. A: Hang Power Snatch 70kg x 3 x 5sets B: Snatch Pull + 2 BLK Hang Snatch Pull + 2 BLK Hang Snatch DL (basically Snatch RDL) 115kg x 5sets C: Weighted Backextension x 10s x 70kg x 4 sets + 30s in the last set. Good morning Erectors! D: 10 x EMOM Sled Drag 140kg x 5m, each set with maximum acceleration Started with shitty technique ~7s per interval and […]

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  • Status: My back is still extremely sore. It is not DOMS but something else. Sprinting + saturday deadlifts got to me. Need to focus on my upper body for a while. Session 1 A: Snatch 75kg x 3 x 4set + 80kg x 2reps Some fails on the third rep B: Back Squat beltless – 125kg x 10 x 3set When I unracked 125kg for the first set I was scared like hell. I thought “I will not be able to squat this today at all”. Then I went for my bag and fetched my belt. But after 10 more […]

    Fear is a funny thing

    Status: My back is still extremely sore. It is not DOMS but something else. Sprinting + saturday deadlifts got to me. Need to focus on my upper body for a while. Session 1 A: Snatch 75kg x 3 x 4set + 80kg x 2reps Some fails on the third rep B: Back Squat beltless – 125kg x 10 x 3set When I unracked 125kg for the first set I was scared like hell. I thought “I will not be able to squat this today at all”. Then I went for my bag and fetched my belt. But after 10 more […]

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  • Status: Feeling like concrete was poured into my hips during the night. So yesterday we did some Squatting – 6-8s Pause FS 115kg x 1 x 8 sets Pressing – Push press BN 82.5-90kg x 4 reps x 7-8 sets Pulling – legless rope climbs 3.3m with 7.5kg x 7-8 sets Some Jumping ~ 105cm x 3 x 7 sets This was not a big deal but then 10 x E60s Sled pull 100kg x 5m, release and sprint another 25m Rest 3min 10 x 10s sprint, 20s rest Finisher Sledghammer on a tire with SISU sledge 8-10 reps x […]

    Sprinting is sneaky

    Status: Feeling like concrete was poured into my hips during the night. So yesterday we did some Squatting – 6-8s Pause FS 115kg x 1 x 8 sets Pressing – Push press BN 82.5-90kg x 4 reps x 7-8 sets Pulling – legless rope climbs 3.3m with 7.5kg x 7-8 sets Some Jumping ~ 105cm x 3 x 7 sets This was not a big deal but then 10 x E60s Sled pull 100kg x 5m, release and sprint another 25m Rest 3min 10 x 10s sprint, 20s rest Finisher Sledghammer on a tire with SISU sledge 8-10 reps x […]

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  • Prehab: Tap-out stretch and handstands A: Thruster 3-3-4 x 90kg, lost balance, dropped it. Not in the mood B: OHS 3-3-9 x 87,5kg Decent C: 12min Weighted pu pron 18,5kg x 5 reps Weighted Ring Dips 18,5kg x 5 reps Ghd situp 10-15kg x 8-10 reps 6-7 rounds D: 12min 1/4 + 1 Ring Row 5 reps Plyo Pushups 5 reps (2fer1) 8 Ball Slams 30 pounds 6-7 rounds Session 2 3k jog at 10km/h so boring. Almost died after 6mins. I hate slow stuff more than anything. Guess I need it Some bench pressing and pendlay rows I wonder […]

    Slow is the new boring

    Prehab: Tap-out stretch and handstands A: Thruster 3-3-4 x 90kg, lost balance, dropped it. Not in the mood B: OHS 3-3-9 x 87,5kg Decent C: 12min Weighted pu pron 18,5kg x 5 reps Weighted Ring Dips 18,5kg x 5 reps Ghd situp 10-15kg x 8-10 reps 6-7 rounds D: 12min 1/4 + 1 Ring Row 5 reps Plyo Pushups 5 reps (2fer1) 8 Ball Slams 30 pounds 6-7 rounds Session 2 3k jog at 10km/h so boring. Almost died after 6mins. I hate slow stuff more than anything. Guess I need it Some bench pressing and pendlay rows I wonder […]

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  • After it was decided that me and Alexander Elebro would do Torso Twisted together I got a feeling that this kid will force me to work my pants off. His recent progress confirms this. I need to step up my game a bit so he don’t have to wait for me all day A: Power Snatch tng 4×77.5kg, 3x85kg dropped the 4th forward WTF, feeling powerless. Been like this for a few sessions now, moving on B: Snatch DL 110kg x 5 x 3set Switching method here, no more RMs for this old dude, more reps and sets, less intensity […]

    Maybe I can be of some use to Alexander

    After it was decided that me and Alexander Elebro would do Torso Twisted together I got a feeling that this kid will force me to work my pants off. His recent progress confirms this. I need to step up my game a bit so he don’t have to wait for me all day A: Power Snatch tng 4×77.5kg, 3x85kg dropped the 4th forward WTF, feeling powerless. Been like this for a few sessions now, moving on B: Snatch DL 110kg x 5 x 3set Switching method here, no more RMs for this old dude, more reps and sets, less intensity […]

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  • Status: good! At Solid in Sthlm A: Snatch 3x70kg too much mongo today B: Front Squat 5-5-7 x 105kg C: Weighted supinated Pull-up 6×32-37kg PR D: EROM strict HSPU 6 x 10cm, 13cm E: 12min 3cm EROM hspu 6 reps Wpu sup 18,5kg x 6 reps 8 strict v-ups ~7 rounds F: 12min 6 DB Press neutral grip 17,5kg KB row 32kg x 8 reps Walking BB lunge rotations 30kg 10 steps 7 rounds G: L-sit on parallettes 21s, 13s Session 2 Row 7 rounds 30s hard 30s slow Avg: 1:36,7 approx 156m each Rest 3 min repeat Avg 1:33,8 […]

    Shoulder madness

    Status: good! At Solid in Sthlm A: Snatch 3x70kg too much mongo today B: Front Squat 5-5-7 x 105kg C: Weighted supinated Pull-up 6×32-37kg PR D: EROM strict HSPU 6 x 10cm, 13cm E: 12min 3cm EROM hspu 6 reps Wpu sup 18,5kg x 6 reps 8 strict v-ups ~7 rounds F: 12min 6 DB Press neutral grip 17,5kg KB row 32kg x 8 reps Walking BB lunge rotations 30kg 10 steps 7 rounds G: L-sit on parallettes 21s, 13s Session 2 Row 7 rounds 30s hard 30s slow Avg: 1:36,7 approx 156m each Rest 3 min repeat Avg 1:33,8 […]

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