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About Kriswiz

Basic Information

About Kriswiz
Biography:
Born and raised in the little city Bergen, Åsane. Never was much into weightlifting, but did some martial arts. When i did mandatory military service i decided to start weightlifting.
The first year i made good progress, later years i skipped training and declined. June 2018 I restarted my weightlifting, deciding to see how far i can go.

2012: S: 120kg D: 120kg Bench: 100kg BW: 90kg

Accessories: Rows: 90kg Hangups: 90+30kg Military: 60kg

Current: S: 130kg D: 170kg B: 110kg BW: 86kg

Accessories: Rows: 110kg Hangups: 86+40kg Military: 80kg
Location:
Bergen, Noway
Interests:
Gaming, Drawing, Martial arts/MMA, Weightlifting/Conditioning.

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General Information
Last Activity
05-09-2019 10:32 AM
Join Date
04-30-2019
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Recent Entries

7 May

by Kriswiz on 05-09-2019 at 10:32 AM
Leg press: 3 reps@8 until 9@ (260@9 drop 5% 247 4 sets) AMRAP 70% (260/.89=204 10 reps, drop set 150 10 reps, drop set 100 kg 15 reps.)

Bench: 5 reps@8 until 9@ (95@10 drop 5% from a @9 95/.92=103/100*89=91-5%=86 3sets.) Volume work 60% 1RM (103*.6=61 kg 10 reps tempo lifts, drop set 50 kg 7 reps, drop 40 kg 7 reps.)

Rows: 10 reps@8 until 9@ (75 kg 5 sets.)
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6. May

by Kriswiz on 05-09-2019 at 10:20 AM
Deadlift: Warmups to a 1 rep until @8 (6 sets reaching 160 kg(@9.5) and failing 170 kg.) 3 rep calculated from top set 83%/136 kg (8 RPE/3 reps until @9 4 sets) Volume work (100 kg/63%1 RM for 5 reps rest pause 2x)

Incline bench: 5 reps top set @9 (90 kg) 5% down work sets (85.5 kg 3 sets) 5% down work sets (81 kg 3 sets) volume work 61%1 RM AMRAP (60 kg 12 reps, drop set 40 kg 7 reps, drop set 30 kg 10 reps)

Pulldowns: 10 reps @8 until @9 (77 kg 4 sets) Volume work

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Training Sessions and planning

by Kriswiz on 04-30-2019 at 09:22 AM
Dietary plan: 86 x 22 x 1.1-1.3=2200-2500 kcals Carbs: 200-300 Proteins: 200 Fats: 50-75 spread over 3-5 meals.

1st block 3 weeks 3/week full-body.
Daily undulating intensity 10/5/3 reps (Lower/Back/Front) Day 1: L 10/B 5/F 3. Day 2: L 5/B 3/F 10. Day 3: L 3/B 10/F 5

28. April:
Squat: 8-10 Reps @8 until @9 is reached (4 sets of 90 kg) drop-set 10 kg AMRAP + rest-pause (80 kg 14+5 reps) (Was hoping my squats were 100 kg for 10 @8, not today )

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