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Dan Segolson

@sortafit_sortastrong

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Deload Tisdag. Skulle vara vanliga luft, men fick rådet av @thejonasohlsson att lägga in extra paus till tävlingen. Sagt och gjort. Pausböj och pausbänk.

4 set 3or på 100 kg i böj, kändes väldigt bra. Lätt, men änd såpass med vikt för att pausa ordentligt och ä fokusera på vsr i foten trycket ligger och att få med höften för sista biten 👍

Bänken blev först en 3s på kilo, men behöver lite mer vikt för att få tilldet. Blev 2st 5or på 80kg med paus. Känns skitbra faktiskt 💪 by @sortafit_sortastrong

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5 months ago

A week of a knockout cold followed by a week of stomach flu accompanied by a wonky rotator cuff has left me demoralized and weak. So, with two and a half weeks until competition day I decided that if I can pull of a 200kg pause deadlift I'll still do the competition.

And... by @sortafit_sortastrong

16

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8 months ago

W1D3
Bench Press
3 x 7 x 80 kg

And Incline Dumbbell Press, Overhead Cable Tricep Extensions, Cable Lateral Raises and Pec Deck Rear Flyes.

Easy session, stacking brick by brick. by @sortafit_sortastrong

13

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10 months ago

W1D2
Bench Press
5 x 90 kg
5 x 95 kg
1 x 110 kg
3 x 5 x 87,5 kg

High Bar Squat
3 x 120 kg
2 x 6 x 102,5 kg

Overhead Press
3 x 6 x 50 kg

And some Lat Pulldowns and Hammer Curls.

Everything sub @6, even though HB squats were 8 on the pain-o-meter. taken in Friskis&Svettis Tyresö by @sortafit_sortastrong

8

0

10 months ago

W1D1
Competition Squat
4 x 160 kg
4 x 170 kg
2 x 6 x 140 kg

Tempo Bench Press
1 x 110 kg
4 x 90 kg
4 x 95 kg
4 x 85 kg

Pause Deadlift
1 x 160 kg
5 x 140 kg
2 x 7 x 120 kg

New block, new split, new me. Kate Bush is more metal than you. taken in Friskis&Svettis Tyresö by @sortafit_sortastrong

15

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10 months ago

W5D3
Squat w/ Chains
4 x 180 kg
3 x 2 x 180 kg

Slingshot Bench Press
3 x 130 kg
3 x 1 x 130 kg

And some RDLs, JM Presses and Hammer Curls.

Feeling tired but stronger. by @sortafit_sortastrong

9

0

10 months ago

W5D2
1 + 4 x 170 kg
4 x 4 x 145 kg

Close Grip Bench Press
8 x 87,5 kg
3 x 6 x 87,5 kg

And some Hack Squats, Lat Pulldowns and Adductor work.

Ok, I guess. by @sortafit_sortastrong

8

0

a year ago

W5D1
Squat
5 x 170 kg
3 x 3 x 170 kg
1 x 190 kg

Bench Press
4 x 102,5 kg
4 x 2 x 102,5 kg

And some Incline Dumbbell Press, Cable Bicep Curls and Overhead Cable Tricep Extensions.

Day felt like it was going to be horrible, but ended up not too bad and squats, meh on bench. by @sortafit_sortastrong

15

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a year ago

W4D4
Block Pull
4 x 182,5 kg
2 x 2 x 182,5 kg

Overhead Press
6 x 52 kg
3 x 3 x 52 kg

And some Cable Rows, Hamstring Curls and Cable Lateral Raises.

Still not pulling my shirt down. by @sortafit_sortastrong

8

0

a year ago

W4D3
Squat w/ Chains
4 x 175 kg
3 x 2 x 175 kg

Slingshot Bench Press
3 x 125 kg
3 x 2 x 125 kg

And some JM Presses, RDLs and Preacher Curls.

Punching the clock. by @sortafit_sortastrong

9

0

a year ago

W4D2
Deadlift
5 x 165 kg
3 x 3 x 165 kg

Close Grip Bench Press
8 x 85 kg
2 x 7 x 85 kg

Tempo Squat
6 x 120 kg
2 x 4 x 120 kg

I have a sidequest on how fast I can go from hook grip to straps on the second rep and this might be the absolute worst one yet. by @sortafit_sortastrong

9

0

a year ago

W4D1
Squat
5 x 165 kg
3 x 3 x 165 kg
1 x 185 kg

Bench Press
4 x 105 kg
4 x 2 x 105 kg

And some Incline Dumbbell Press

Okay-ish. by @sortafit_sortastrong

10

1

a year ago