[Lard-ass]

Bill Starr-ish 5x5 week 5


1)
OHP 20 30 40 50 60
Row 40 50 60 70 82,5
Roman chair backraises 35x2x8
Pistols eccentric 10, bw+10x10 10
Squat 40x2x10

2)
Chins bw+27,5x5x5
DBBP 37,5x4x6
Hangclean 40 x5 5, 50x 5 5 5
Calf 3 x 10

3)
OHP 60x4 4 3 (fakking empty)
Row 82,5x5x5
SLDL 60x3x8
Pistols eccentric 10, bw+10x10 12


NOTE: maybe have to cut down on the volume, start to burn out on OHP and Chins.

[Lard-ass]

Week before X-mas.

1)
OHP 20, 30, 40, 50, 60
Row 45, 55, 65, 75, 85
Pistols 10, 12, 12
Squat 50x3x8

2)
Pullups (overhandgrip) bw+30x5,5
HP 40x6, 6, 6, 6,
Hangclean 40x5,5, 50x5,5,5,5

3)
OHP 60x5,5,4
Row 85x,5,5,5,5,5
Pistols 10, 20
Calfs (toeraises on stair)

[Lard-ass]

X-mas week

1)
OHP 20,30,40,50,60
Row someweight x some reps
Pistols eccentric 12, 12, 12, 12, 10
SLDL 60x8,8 8

2)
Pullup bw+30x5,5,4
DBBP 40x6,7,8,8
SLDL 65x8,8,8

Griptraining
Jammed my knee hard in a pin at the gym during pullups. No legwork

[Lard-ass]

Speed-sets incorporated in routine

1)

Squat (speedsets 10 sets in 10 minutes) 50x3,3,3,3,3,3,3,3,3,3
OHP (speedsets) 40x3,3,3,3,3,3,3,3,3,3
Hangclean 50x5,5,5, 55x5 60x5

2)
OHP 60x5,5,5,5,5!
Squat 60x3,3,3,3,3,3,3,3,3,3
Pullups BWx3,3,3,3,3,3,3,3,3,3

3)
Hangpull 50x5,5, 60x5 65x3 70x3
DBBP 40x8,8,8,5
Row

4)
Pullups bwx2,2,2,2,2,2,2,2,2,2 (done in 8 min)
Squat 60x5, 65x5, 70x5,5,5
OHP 40x40x3
SLDL 70x3x8
Gunz

[Lard-ass]

Sunday (all speedsets)

Squat 60x10x3
OHP 40x10x3
Pullups bwx10x2

Tuesday
Hangcleans (not dipping down in frontclean position, doing a powerclean without starting off the floor)
60x3x2
65x5
70x3
75x3x2
DBBP 42,5x5x5

Thursday
Squat 75x5x5
OHP 62,5x4,3,3
Pullups bw25x5, 30x5,5

Sunday Speed
Squat 60x10x3
OHP 40x10x3
Pullup bwx10x2
DBBP 27,5x3x5

Tuesday
Hangclean
60x3x3
65x3
70x3
75x3
75x1 (empty)

DBBP 45x5x5
Row 90x5x5

[Lard-ass]

The Lards year 2008

After yet another year plagued by injuries, Im beginning to heal up real nice and over the year I´ve improved my form immensely. Shoulder is healing up nicely, still a long way to go before full flexibility. Almost injury free back. No severe backpains for a looong while. Patella tendonisis coming along fine. Started to squat, currently back to 80% of my level. Doing ATG oly style squat with PAUSE at the bottom cause this seems to be easiest on the patella tendon.
Gonna go for speed-sets training this year. Goal of this year is finally getting injury free and omproving my weakest lifts: ATG olysquat, hangclean (cant do powerclean due to knee) and OHP. Hopefully becoming much stronger in my already decent lifts, pullups, DBBP, ROW
No deadlifting or benchpressing in the future, to bad...


Already started out with this routine:

1) Speedsets - light
Squat 10x3
OHP 10x3
Pullups 10x2

2) Heavy
Hangclean 6x3
DBBP 5x5
Row 5x5

+ extra stuff, calfs, shoulders with higher reps

3) Heavy
Squat 5x5
OHP 5x5
Pullup 5x5

SLDL/roman chair extension 3x8

+ extra stuff, gunz, grip



Gonna look into Speedsets - theory more to see how to set up a routine.

[Lard-ass]

the last couple of weeks traiining (dont bother updating every week).

Thursday
Squat 80x5x5
OHP 62,5x5,5,4
Pullups 30x5,5
SLDL 80x3x8
Gunz 20x5,5


Sunday - Speed
OHP 40x10x3
Pullups bwx15x1
Squat 60x10x3
DBBP 27,5x6x3

Tuesday
Roman chai bwx3x10
DBBP 47,5x5,5,5,3
Row 92,5x5x5

Calfs 25x3set
Sideraises 7x3x10

Thursday
Squat 85x5x5
OHP 62,5x4,2,5
Pullups bw+20x5x5

Monday - speed
squat 60x10x3
OHP 45x8x2
Pullups bw+10x15x1

Rehab DBBP 20x3x10

NOTE: my back feels a little sore ATM, probably from SLDL. Will only do roman chair from now on. Had to temp. rest from SLDL and Hangcleans. Tendon in pec are starting to bother me again, as soon as Im starting to go heavy. Rehabing with light weight DBBP slow eccentric...

experimenting with different speedsets. trying out 15 x 1 on pullups and 8x2 on ohp with heavier weights.

[Lard-ass]

Thursday

OHP 55x5x5
Pullups 22,5x5x5

+ other stuff
Roman chair 3x10
Legext
Sideraises
gunz



Sunday - Speed

OHP 45x8x2
Pullups bw+10x15x1

+
roman chair
Legcurlzzz
Calfs
Forarms + grip


NOTE: back starting to hurt again, pains when sitting. The usual pains in the left side of the lumbar region. No squats, hangcleans or rows ATM. Pains probably due to not stretching the hipflexors lately. ON top of that, patella tendon pain flaring up again.

[Lard-ass]

Thursday

Pistols
Left x 11
Right x 9

Pistols on bench
L 13,8
R 11,8

OHP 57,5x5x5
Pullups 25x5x4x4

Sunday - Speed

Squat 60x10x3
OHP 45x8x2
Pullups bwx8,10 (taking it easy)

Tuesday

Hangpull 60x4x3
Row 80x5x5
Dips bw x 10,10 (easy)


Thursday

OHP 60x5x5
Squat 80x5x5
pistols on bench 3x8


Sunday

OHP 45x8x2
Roman Chair 40x3x8
Row 85x5x5


NOTE: knee is bothering me again. Had to skip some squatsession and start over with lighter weight. Starting doing hangpulls again.
Due to loosing strength in locking out presses, Im doing Dips again. Starting light so far.
Dropping pullups for a couple of weeks. focusing on hangpulls and rows for back.

Hopefully if I heal up on knee, will start eating to gain some weight. BW ATM 82 kg.

[ghostwipe]

What was harder on your knee, squats or pistols?