Archive for August, 2014

  • 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. […]

    Continue Reading...

  • 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 […]

    Continue Reading...

  • 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 […]

    Continue Reading...

  • 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 […]

    Continue Reading...

  • 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 […]

    Continue Reading...

  • 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 […]

    Continue Reading...

  • 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 […]

    Continue Reading...

  • Status good! A: Power Clean tng 5×80, 95, 111 Pretty submax, first 4 reps in 10s B: Deadlift 8 x 100, 120, 140, 5 x 160, 180 Very dissapointed, could have grinded but did not. Oh well it will come. 250kg feels far away though Did 10x140kg Floating SLDL right after to hit the desired energy system C: Weighted Ring Dip 3 x 40kg Good stuff! D: Weighted supinated ctb 3 x 37kg Good! E: 8 rounds of Run 30s hard Run 30s slow 1600m I think, a good first run since Games I feel that the upcoming weeks will […]

    Almost back on track

    Status good! A: Power Clean tng 5×80, 95, 111 Pretty submax, first 4 reps in 10s B: Deadlift 8 x 100, 120, 140, 5 x 160, 180 Very dissapointed, could have grinded but did not. Oh well it will come. 250kg feels far away though Did 10x140kg Floating SLDL right after to hit the desired energy system C: Weighted Ring Dip 3 x 40kg Good stuff! D: Weighted supinated ctb 3 x 37kg Good! E: 8 rounds of Run 30s hard Run 30s slow 1600m I think, a good first run since Games I feel that the upcoming weeks will […]

    Continue Reading...

  • Status: Cocillana actually dampened the cough => 8 hours of good sleep. A bit hungover after a nice dinner with good friends though. 1 beer + 2 glasses of wine actually gets to this old bastard. But! Very horny indeed

    So redlined so stupid

    Status: Cocillana actually dampened the cough => 8 hours of good sleep. A bit hungover after a nice dinner with good friends though. 1 beer + 2 glasses of wine actually gets to this old bastard. But! Very horny indeed

    Continue Reading...

  • Status: Horny! Still coughing but I think it is soon over. A: Clean + 2 Push Jerk Up to 90kg but the receive of the PJ is so bad that I went down to 70kg and finally back to 80kg. My oh-position forces me to drive the knees forward in the receive which hurts as hell = I avoid that position = push jerk looks like shit at +85kg. Rehab rehab rehab. B: OHS 85kg x 1, 2, 3, Fail, 6 I really really hate OHS so much C1: Bench supported row 5 x 70kg, 4x95kg (failed the 5th AGAIN) […]

    Sport of fitness goes “back slaughter”

    Status: Horny! Still coughing but I think it is soon over. A: Clean + 2 Push Jerk Up to 90kg but the receive of the PJ is so bad that I went down to 70kg and finally back to 80kg. My oh-position forces me to drive the knees forward in the receive which hurts as hell = I avoid that position = push jerk looks like shit at +85kg. Rehab rehab rehab. B: OHS 85kg x 1, 2, 3, Fail, 6 I really really hate OHS so much C1: Bench supported row 5 x 70kg, 4x95kg (failed the 5th AGAIN) […]

    Continue Reading...

  • Status: Woke up very tired, coughed my lungs out the first 30mins after I got awake. It improved slightly. A bit hornier today and not grumpy at all though! A: Power Snatch Touch n Go 5 x 40-50-60-70-80 Felt decent. Still not near max but  I am getting there. Give me a week or two of rehab B: Snatch Deadlift 13×123.5kg The first 8 reps was very light then it started to feel heavy. The last two reps was super heavy but William the young gun pulled 12×122.5kg so I just could NOT bail in my favourite exercise (any pulling […]

    Posteriour chain + Herou = love

    Status: Woke up very tired, coughed my lungs out the first 30mins after I got awake. It improved slightly. A bit hornier today and not grumpy at all though! A: Power Snatch Touch n Go 5 x 40-50-60-70-80 Felt decent. Still not near max but  I am getting there. Give me a week or two of rehab B: Snatch Deadlift 13×123.5kg The first 8 reps was very light then it started to feel heavy. The last two reps was super heavy but William the young gun pulled 12×122.5kg so I just could NOT bail in my favourite exercise (any pulling […]

    Continue Reading...

  • Status: Coughing like hell! The overall status is decent but been a bit grumpy all day. Grumpy usually means that I am under recovered from something. Not particularly horny either A: Snatch touch n go 75kg x 3 x 5set So unstable and stiff in the shoulders! Snatch is an exercise you just need to do often to be good at. B: Pause Front Squat 122.5kg x 2 x 4 sets, aborted the fifth. It was so heavy and my CNS/head just started to really dip. Had a slight headache. C: 1/4 tempo 51X1 Front Squats 90kg x 5 x 3sets […]

    You get good at what you practice – fast

    Status: Coughing like hell! The overall status is decent but been a bit grumpy all day. Grumpy usually means that I am under recovered from something. Not particularly horny either A: Snatch touch n go 75kg x 3 x 5set So unstable and stiff in the shoulders! Snatch is an exercise you just need to do often to be good at. B: Pause Front Squat 122.5kg x 2 x 4 sets, aborted the fifth. It was so heavy and my CNS/head just started to really dip. Had a slight headache. C: 1/4 tempo 51X1 Front Squats 90kg x 5 x 3sets […]

    Continue Reading...

  • Status: Stiff as hell, slept 9,5 hours!! Still coughing a bit. A: OHS 80kg x 3-3-3-3-5 Heavy! 50kg below max and it feels heavy…! B: Snatch 40kg x 3-4 x 5 set Just wanted to feel what a Snatch feels like after a month without them. C: 1/4 Jerk grip OHS tempo 60X2 65kg x 5 x 5set Knee and mobility work D: Close grip incline benchpress 5 x 80kg Weak! E: Weighted strict sup CTB 3 x 30kg Felt pretty strong F: 12min volume work Close grip incline benchpress 5 x 70kg Weighted strict sup CTB 3 x 10kg […]

    Vacation makes you weak

    Status: Stiff as hell, slept 9,5 hours!! Still coughing a bit. A: OHS 80kg x 3-3-3-3-5 Heavy! 50kg below max and it feels heavy…! B: Snatch 40kg x 3-4 x 5 set Just wanted to feel what a Snatch feels like after a month without them. C: 1/4 Jerk grip OHS tempo 60X2 65kg x 5 x 5set Knee and mobility work D: Close grip incline benchpress 5 x 80kg Weak! E: Weighted strict sup CTB 3 x 30kg Felt pretty strong F: 12min volume work Close grip incline benchpress 5 x 70kg Weighted strict sup CTB 3 x 10kg […]

    Continue Reading...

  • Status: 9 hours of sleep again. A bit better but still feeling awkward. At a Globo gym in Norrköping I happened to scare a kid who squatted so he missed the rack and got pinned under the bar. “It happens to all beginners” was the encouraging words I gave him afterwards. When he asked if he should remove the weights I continued. “Its ok, I’ll use em as warmup”. I did not intend to be mean, its just…. Being me. A: pause Front squat 120kg x 2 x 4 set B: FS: 120kg x 5 C: Deadlift 8 x 110, […]

    Sport of fitness goes Globo

    Status: 9 hours of sleep again. A bit better but still feeling awkward. At a Globo gym in Norrköping I happened to scare a kid who squatted so he missed the rack and got pinned under the bar. “It happens to all beginners” was the encouraging words I gave him afterwards. When he asked if he should remove the weights I continued. “Its ok, I’ll use em as warmup”. I did not intend to be mean, its just…. Being me. A: pause Front squat 120kg x 2 x 4 set B: FS: 120kg x 5 C: Deadlift 8 x 110, […]

    Continue Reading...

  • Status: 9 hours of sleep, though feeling like I got a cold. Not recovered from… Astrid Lindgren? A: Ring Row 10 reps then 16kg KB x 5 reps, finished with 12, 13, 13 reps Hard as hell to use a KB B: Strict Ring Dips: 12, 12, 12 C: 5 rounds for maximal pump of 10 ring pushups 10 situps (unanchored) 16kg KB on chest 10 KB Row 32kg left 10 KB Row 32kg right Took ca 11mins and yup big pump No conditioning today, hopefully the cold is gone tomorrow

    Just do it for the pump

    Status: 9 hours of sleep, though feeling like I got a cold. Not recovered from… Astrid Lindgren? A: Ring Row 10 reps then 16kg KB x 5 reps, finished with 12, 13, 13 reps Hard as hell to use a KB B: Strict Ring Dips: 12, 12, 12 C: 5 rounds for maximal pump of 10 ring pushups 10 situps (unanchored) 16kg KB on chest 10 KB Row 32kg left 10 KB Row 32kg right Took ca 11mins and yup big pump No conditioning today, hopefully the cold is gone tomorrow

    Continue Reading...

  • Status: Still hungover, maybe even worse today? Quick session with upper body focus. 10min 3 strict ring 2 chest 4 narrow strict hspu against fence 5 Goblet squats 32kg 6m hswalk 7 rounds 1min rest then 10min 190m run 5 KB Press 24kg left 5 KB Press 24kg right 7 rounds This should have been rpe 5 but in the end it was rpe 7,5. Alcohol is so bad for conditioning More pulling tomorrow

    Do what you can with what you have

    Status: Still hungover, maybe even worse today? Quick session with upper body focus. 10min 3 strict ring 2 chest 4 narrow strict hspu against fence 5 Goblet squats 32kg 6m hswalk 7 rounds 1min rest then 10min 190m run 5 KB Press 24kg left 5 KB Press 24kg right 7 rounds This should have been rpe 5 but in the end it was rpe 7,5. Alcohol is so bad for conditioning More pulling tomorrow

    Continue Reading...

  • Status: Feels like I have been singing the woodchuck song all night. 27 hours without sleep. Since I am away for 4-5 days I felt I had to squeeze in some training yesterday when we were at Bosön for my brothers bachelor party. I would love to Snatch but no time. One round without warmup with a wrestler (Viktor Wolfgang). Pretty metabolic taxing I hate to feel like a toothless tiger, no weapons just decent strength and conditioning. Some day I need to drill some floorwork. I love challenges. While the others took a shower I built up to a […]

    Woodchuck

    Status: Feels like I have been singing the woodchuck song all night. 27 hours without sleep. Since I am away for 4-5 days I felt I had to squeeze in some training yesterday when we were at Bosön for my brothers bachelor party. I would love to Snatch but no time. One round without warmup with a wrestler (Viktor Wolfgang). Pretty metabolic taxing I hate to feel like a toothless tiger, no weapons just decent strength and conditioning. Some day I need to drill some floorwork. I love challenges. While the others took a shower I built up to a […]

    Continue Reading...

  • Status: Two days with +9 hours of sleep, think I am killing the jet-lag faster than anyone. The CF 2014 Games was a pretty mind-blowing experience in many ways. I was surprised how much GPP that team programming consisted of compared to individual. It is two completely different sports and even though the last few years programming also suggested the same you really need to get a big fucking sled handed to you before you realize that having a high 1RM Snatch has little effect in pushing odd objects across a field in spiked shoes. I will definitely change my […]

    Back in rack and some thoughts about Games

    Status: Two days with +9 hours of sleep, think I am killing the jet-lag faster than anyone. The CF 2014 Games was a pretty mind-blowing experience in many ways. I was surprised how much GPP that team programming consisted of compared to individual. It is two completely different sports and even though the last few years programming also suggested the same you really need to get a big fucking sled handed to you before you realize that having a high 1RM Snatch has little effect in pushing odd objects across a field in spiked shoes. I will definitely change my […]

    Continue Reading...