FinnGasolin's way to epiQ strength (:

[FinnGasolin]

Thanks Veg. Appreciate it! Nothing special really, my legs were tired as hell - so took it easy on my quads. Haven't deadliftet conventionally for 3 months or so, so that wasn't heavy (enough) either

 

[FinnGasolin]

Thursday 4/02-10

QoQ-training, week 3, day 3:
Benchpress
5 x 50
5 x 55
5 x 60
5 x 65
3 x 3 x 70
5 x 60

Chinups
10 x BW
5 x BW + 10 kg
4 x BW + 20 kg - PR!
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg

Incline DB Benchpress
6 x 24
6 x 24
6 x 24
6 x 24
- EZ!

Pendlay Rows - (from plates)
6 x 70
6 x 75 - PR!
6 x 75
6 x 75
- Strict!

Military Press aka The Exercise sent directly from Hell
6 x 40 (1 pushed)
6 x 40
6 x 40 (1 pushed)
6 x 40 (2 pushed)

Facepulls
3 x 15 x 35

 

[cereal]

Good workout! big volume!
Train hard!

 

[FinnGasolin]

Thanks Cereal.

 

[FinnGasolin]

Friday 5/02-10

QoQ-training, week 3, day 4:
OH-squat
5 x 30
5 x 35 - PR!
5 x 35

A1) Front-squat
3 x 50
3 x 50
A2) Reverse Hypers
10 x BW
10 x BW

Zercher-squat
5 x 40
5 x 45
5 x 50
5 x 60 - PR!
5 x 65 - PR!
5 x 70 - PR!
5 x 75 - PR!
-

RDL
10 x 90 - PR!
10 x 90
10 x 90
10 x 90

B1) Static Lunges
10 x 40 - PR!
10 x 40
10 x 40
10 x 40
B2) Lying Leg-curls
15 x 30
15 x 25
15 x 25
15 x 25
- Kill my legs why don't you!

Descending Circuit (10 - 1 reps)
Push-ups, Inverted Rows & BB Thrusters
12:42 minutes

C1) Woodchops
12 x 30 - PR!
12 x 30
C2) Ab-wheel Rollouts
12 x BW
12 x BW

D1) Reverse Hypers
10 x BW
10 x BW
D2) EZ-bar Curls
10 x 27,5
10 x 27,5
- For blood flow!

 

[PrinceVegeta]

Nice sessions man!!

 

[cereal]

Aaaaight! Good leg killer session!

 

[FinnGasolin]

Thanks guy!

 

[FinnGasolin]

Wednesday 10/02-10

Weights:
OH-squat
6 x 3 x 35

Squat
5 x 70
5 x 80
5 x 90
3 x 100 - Lulz
5 x 90

Benchpress
5 x 50
5 x 55
5 x 60
5 x 65
4 x 70 - O.K

MetCon Circuit - 2 rounds for time
5x - 4x - 3x - 2x - 1x
60 kg Deadlift
60 kg Benchpress
Chinups
= 4:43 minutter / 4:23 minutter

Note to self: Deadlift should be around 80-90 kg

A1) Reverse Hypers
3 x 10 x BW
A2) Dips
3 x 10 x BW

 

[cereal]

those kinda circuits are killer stuff.

 

[FinnGasolin]

If really been interested in mixing Crossfit-type training with strength-training. I've always been in good shape and love to have than sense of "near vomitting".

 

[FinnGasolin]

Thursday 11/02-10

Fullbody
SL Pistol-squats
5 x 3 x BW

DB Snatch
3 x 5 x 21,5
- Awesome exercise!

Jump-squats - (1 min rest)
2 x 2 x 30
2 x 2 x 40
2 x 2 x 50

Military Press
8 x 20
5 x 30
5 x 35
5 x 40
2 x 45 - Fuck me! F'ing hate this exercise!
5 x 40

A1) DB Benchpress - (1 min rest)
10 x 24
10 x 24
10 x 24
9 x 24
A2) DB Rows
10 x 40
10 x 40
10 x 40
10 x 40

MetCon - 5 rounds AFAP
Deadlift: 5 x 80 / Thrusters: 5 x 30
= 3:29 minutes

B1) Reverse Hypers
10 x BW
10 x BW
10 x BW
B2) Hanging Leg-raises
10 x BW
10 x BW
10 x BW
B3) DB Side-bends
10 x 26,5
10 x 26,5
10 x 29 - PR!

 

[PrinceVegeta]

session looks intense man, nice pr

 

[FinnGasolin]

Yeah, it was a good day

 

[FinnGasolin]

Sunday 14/02-10

Hungover. The next two weeks will go under the keywords: Intensity, sweat & structure.

Lower Lulz
Pistolz
5 x 3 x BW

OA DB Snatch
3 x 24
3 x 24
3 x 24
3 x 24
3 x 26,5

Snatch Balance + OH-squat
6 x 3 x 30
- Funny stuff!

A1) Front-squat
5 x 5 x 60
A2) Knees To Elbows
5 x 5 x BW

Death By Doody
15x, 12x, 9x, 6x & 3x
62,5 kg Squat
16,5 kg DB Swings
BW Push-ups
= 7:34 minutes

B1) HPU - (½ and a little more than ½ reps)
3 x 3
B2) Glute-ham Situps
3 x 10
B3) Bird-dog
3 x 10

 

[El Freako]

Another complex lunatic!

 

[FinnGasolin]

Can't nothing but love that HIIT-cardio!

 

[FinnGasolin]

Monday 15/02-10

Will be going away for 4 months in 2 weeks. Gon' be nice!

Upperbody
A) Plate-loaded Goblet Jump-squats
8 x 3 x 10

B) Benchpress
8 x 50
5 x 55
5 x 60
5 x 65
5 x 67,5
8 x 60

C) Dips
15 x BW
12 x BW
12 x BW
10 x BW

D1) Plyo Push-ups (feet elevated)
8 x 3 x BW
D2) Plyo Chinups
8 x 3 x BW
D3) Box-jumps
8 x 3 x BW

BW-ladder of d00m
Chinups: 10 -> 1 reps
Burpees: 1 -> 10 reps
= 10:40 minutes (Jesus fucking christ!)

Tabata
(20 on/10 off) x 8 = Speed squats, Burpees, Mountain Climbers & Speed Skips x 2

 

[PrinceVegeta]

Solid session man! those tabatas look horrible!! in a good way

 

[FinnGasolin]

Hehe, i kinda dig them!