cookie_sq Posted July 1, 2008 Author Report Share Posted July 1, 2008 hvor har du løftet 250? Et alt for langt træningspas, men med opmuntring fra Kid: "Vær lee' ! selvom jeg ikke er der..." Takker Kid, gør mit bedste :-)FREDAG 27 JUNI 2008Squat m. snydebælte:2x802x92,52x102,52x112,52x122,52x1301x140 - Missede nummer 2. problemet er at jeg vælter forover, der er masser af styrke i stængerne.DB INC press10x2510x2510x25Squat fra pins i powercage hul 14.3x1103x1303x1503x1703x1803x1903x2003x2103x2203x2303x2403x250Hvis jeg kører den igen næste uge skal et hul ned. Står med vægten oprejst ca 5 sek.Hamstring raises4x6Chins5DB Hammer curls10x1510x15Bent over side laterals10x12,510x12,5Facepulls10x3010x30Cyklede hjemmefra klokken 16-1630. Hjemme lidt efter 20... Quote Link to comment Share on other sites More sharing options...
Comedian Posted July 1, 2008 Report Share Posted July 1, 2008 Wow. Hvordan gør du? Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 2, 2008 Author Report Share Posted July 2, 2008 Wow. Hvordan gør du?? Quote Link to comment Share on other sites More sharing options...
Søren W Posted July 2, 2008 Report Share Posted July 2, 2008 Squat fra pins, med mindre det er helt i bunden (bottom up squat) er det B0z0. Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 2, 2008 Author Report Share Posted July 2, 2008 Squat fra pins, med mindre det er helt i bunden (bottom up squat) er det B0z0. Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 2, 2008 Author Report Share Posted July 2, 2008 (edited) Jeg bruger alt for meget tid på random forums, men stødte på den her powerlift dokumentar http://asp.elitefts.com/qa/training-logs.a...6401&tid=92desværre er det et eller amerikansk partial squatter forbund... men stadig undeholdende nok. Edited July 2, 2008 by cookie_sq Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 2, 2008 Author Report Share Posted July 2, 2008 Smuttede forbi Nordland på vej til træning for at købe udstyr af Martin, tror dog først jeg afprøver squat dragter efter JM bænk, men nu har jeg det da hvis jeg skulle få ideer inden :-)ONSDAG 2 JULI 2008Warm up - The Bear2x5x20OH-SQ6x206x306x305x406x406x406x40Snatch from blocks4x304x404x354x354x403x453x453x45Superset med reverse band bench3x1103x1203x1303x1401x145Powerclean + Front squat4+4x504+4x502+2x602+2x60Så var der udsolgt, fesent imo, jeg giver varmen skylden. Jeg kunne ikke finde mit kabel fra mobil til computer, så ingen video desværre.Min cykel var selvfølgelig punkteret da jeg skulle hjem, heldigvis var Allan behjælpelig og kørte mig hjem. Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 2, 2008 Author Report Share Posted July 2, 2008 Et billede af aftensmaden, normalt er den med hakket oksekød, men kylling idag, da SuperBest er nogle banditter: Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 3, 2008 Author Report Share Posted July 3, 2008 TORSDAG 3 JULI 2008 DHSMilitary bænk5x754x855x755x755x75Speed DL3x1103x1103x1103x1103x1103x1103x1103x110Abs10x158x158x158x15 + 7x10Træk til bryst10x5010x65- straps -10x8010x80Triceps pushdown10x30 lbs10x4510x5510x657x756x5510x55 lbs Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 4, 2008 Author Report Share Posted July 4, 2008 Har igen kigget lidt på programmetMy best lift raw160/120/172.5 (352.7/264.5/380.2)Equipped (in meet)230/175/190 (507/385.8/418.8)In raw squat I have a great weakness, my upper body tilts forward when I get deep with decent weight.Btw, I have bench meet 23 august. Full meet 4. octoberMore edit: Im thinking about doing the Russian squat cyclus for six weeks, on the squat days, link:http://www.dragondoor.com/...cler/mode3/408/Then going back to doing the below, and thinking about adding equipment on the heavy day.My programme looks like this at the moment:----MondayBench - Shirt dayLight front squatROW variation - Chest supported RowsAbsTriceps - Bench LockoutsTuesdaySquat - 5x5'ish, 3x5 at topweightLight press - dipsGlute Ham raisesSide laterals1 set ChinscurlsFacepullsWedneysdayOlympic lifts day - Light weightsOH-SQ 6x6Snatch from blocks 4x4 + 3x3Powerclean + Frontsquat 4+4x4, 3+3x3ThursdayBench medium day, 5x5Light DL - Speed work. 8x3@60to70%ishROW variation - Pulldown to chestTriceps - Triceps pushdownAbsFridaySquat - Heavy, going for for 1, 2 or 3 rep PRLight press - Incline DB pressGlute Ham raisesSide laterals1 set chinscurlsfacepullsSaturdayBench - Heavy, going for for 1, 2 or 3 rep PRLight Fronts squatROW variation - DB rowsTriceps - speed bench 8x3AbsSundayDeadlift - Heavy, going for for 1, 2 or 3 rep PRLight press - Standing One arm pressGlute Ham raisesSide laterals1 set chinsCurlsFacepulls---------------------------------After reading up on some stuff I believe I need to change some things, add reverse hypers, mixed up stuff instead of just running glute-hamraises all the time etc.How I THINK it gets better:----MondayReverse Hypers without added weight high repCable Standing Crunch light 20 repsBench - Shirt dayLight front squatROW variation - Chest supported RowsSome heavy abs workDimel DL 2x20/Ukranian DL 3x20 2 week cyclesTriceps - Bench Lockouts-----TuesdaySquat - 5x5'ish, 3x5 at topweightLight press - dipsGlute Ham raisesSide laterals1 set ChinscurlsFacepulls----WedneysdayReverse Hypers without added weight high repCable Standing Crunch light 20 repsOlympic lifts day - Light weightsOH-SQ 6x6Snatch from blocks 4x4 + 3x3Powerclean + Frontsquat 4+4x4, 3+3x3some heavy abs work----ThursdayBench medium day, 5x5Light DL - Speed work. 8x3@60to70%ishglute ham raisesROW variation - Pulldown to chestTriceps - Triceps pushdownSide laterals1 set chinsCurlsFacepulls----FridayReverse Hypers without added weight high repCable Standing Crunch light 20 repsSquat - Heavy, going for for 1, 2 or 3 rep PRLight press - Incline DB pressWeighted reverse hypersDimel DL 2x20/Ukranian DL 3x20 2 week cycles----SaturdayBench - Heavy, going for for 1, 2 or 3 rep PRLight Fronts squatglute ham raisesROW variation - DB rowsTriceps - speed bench 8x3@60to70%ishSide laterals1 set chinsCurlsFacepulls----SundayReverse Hypers without added weight high repCable Standing Crunch light 20 repsDeadlift - Heavy, going for for 1, 2 or 3 rep PRLight press - Standing One arm pressRackpulls up to heavy 3 rep 2 weeks / Goodmornings 2 weeks 3 - 5 repsAny feedback is greatly appriciated :-) Quote Link to comment Share on other sites More sharing options...
Fru Erik Posted July 4, 2008 Report Share Posted July 4, 2008 (edited) Det er begrænset, hvad jeg kan sige. Fesent at du ikke kan gennemføre en sådan træning, dude. Skær et par sæt OHS af indtil du har mere overskud og få gang i videoen Edited July 4, 2008 by Fru Erik Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 4, 2008 Author Report Share Posted July 4, 2008 Det er begrænset, hvad jeg kan sige. Fesent at du ikke kan gennemføre en sådan træning, dude. Skær et par sæt OHS af indtil du har mere overskud og få gang i videoen Meget fesent og skal ikke ske igen. Hvis jeg kan skaffe et kabel eller en anden måde at overføre video er der video snart... Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 4, 2008 Author Report Share Posted July 4, 2008 (edited) FREDAG 4 JULI 2008 AAKRyg 2x15Mave stående cable crunch20x1520x20Squat3x801x1001x112,51x122,51x132,51x142,5missx147,5BahhhhIncline db press10x27,510x27,510x27,5Reverse Hyperextensions88x258x2510x258x25Abs15x8015x8015x70Squat loxkouts hul 10 i powercage 13x703x1203x1503x1803x200missx2102x210 Edited July 4, 2008 by cookie_sq Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 4, 2008 Author Report Share Posted July 4, 2008 Btw hvis der er nogen der træner i Nordland eller AUS søndag aften er jeg meget interesseret i at snige mig med. Tung dødløft og rackpulls hvis muligt :-) Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 5, 2008 Author Report Share Posted July 5, 2008 Hurtig runde i DHSBænk2x752x851x951x1051x115missx122,5DB ROWS- straps - 20x4020x40Speed Bench3x753x753x753x753x753x75LUKKET! bahhh Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 7, 2008 Author Report Share Posted July 7, 2008 Søndag friMandag 7 juli 2008Bænk3x803x953x105Katana 42 A/S Airboard3x1303x1501x170-bryst-4x1x177,5 Ingen godkendte, lidt problemer med lockout.-airboard-3x1553x155Reverse hypers light1515x515x5Superset Standing robe chrunches light20x2020x2020x25Chest supported rows8x408x408x408x40Standing robe chrunches heavy15x7015x7015x70Bench lockouts3x803x1203x1403x1603x170DL7x100Bench4-5x5-7x50-70 Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 9, 2008 Author Report Share Posted July 9, 2008 Tirsdag fri.18 huller golf i dag, første runde i år, og havde aldrig spillet med jernene før...Tror jeg har 40 ekstra slag at gøre godt med.hul 1 par 4 0 pointhul 2 par 4 0 pointhul 3 par 5 0 pointhul 4 par 3 0 pointhul 5 par 4 0 pointhul 6 par 4 1 pointhul 7 par 5 4 pointhul 8 par 3 0 pointhul 9 par 4 0 point5 point på for 9hul 10 par 5 0 pointhul 11 par 3 3 pointhul 12 par 4 0 pointhul 13 par 4 3 pointhul 14 par 4 0 pointhul 15 par 4 0 pointhul 16 par 5 2 pointhul 17 par 4 2 pointhul 18 par 3 3 point13 point på bag 918 i alt.Bliver langt bedre i morgen IMO. Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 10, 2008 Author Report Share Posted July 10, 2008 hul 1 par 4 1 pointhul 2 par 4 2 pointhul 3 par 5 0 pointhul 4 par 3 3 pointhul 5 par 4 0 pointhul 6 par 4 4 pointhul 7 par 5 0 pointhul 8 par 3 0 pointhul 9 par 4 1 point11 point på for 9hul 10 par 5 4 pointhul 11 par 3 1 pointhul 12 par 4 0 pointhul 13 par 4 3 pointhul 14 par 4 3 pointhul 15 par 4 2 pointhul 16 par 5 2 pointhul 17 par 4 4 pointhul 18 par 3 3 point22 point på bag 933 i alt.Hybrid køller er awesome... Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 11, 2008 Author Report Share Posted July 11, 2008 18 huller golf igen idag, ikke for mange point, min lange spil var bedre end igår, men mit korte var lort...Træning i Thisted VFSquat2x1005x1153x115-belt-7x115Dødløft3x1202x1202x1202x1202x1202x120Bænk3x803x802x1006x10012x805x80 illegal wide grip3x80 very very close grip3x80 very close grip3x80 pinky gripDB ROWS12x4212x42 Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 12, 2008 Author Report Share Posted July 12, 2008 9 huller golf i dag, stoppede pga regn... Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 13, 2008 Author Report Share Posted July 13, 2008 18 huller i dag9 point på for ni17 på bag ni, skiftede driver, hjalp gevaldigt.. :-) Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 14, 2008 Author Report Share Posted July 14, 2008 Boom 20 point på for 9En birdie... Quote Link to comment Share on other sites More sharing options...
KimP Posted July 14, 2008 Report Share Posted July 14, 2008 Synes det er utroligt at du misser 122,5 i rå bænk men ligger og presser 170-180 i diverse trøjer.Hvad er din hemmlighed? Tænker især når du løfter i F6? Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 14, 2008 Author Report Share Posted July 14, 2008 Synes det er utroligt at du misser 122,5 i rå bænk men ligger og presser 170-180 i diverse trøjer.Hvad er din hemmlighed? Tænker især når du løfter i F6? Trøjetræning 1 gang hver uge, godt opspænd, korte arme, rotine, især rotine, der er en masser småting man kan gøre i trøjen der kan betyde op mod 20 kg mere for at røre...F6: Armene ind på vej ned. Løftede i en ny 42 F6 da jeg vejede 98 kg. Quote Link to comment Share on other sites More sharing options...
KimP Posted July 14, 2008 Report Share Posted July 14, 2008 F6: Armene ind på vej ned.Jeg har hele tiden fået at vide at jeg skal jeg skal have albuerne tilbage mod hovedet når jeg ligger ned, så det må vel være forkert?Så du tager armene ind på vej ned og hen mod hovedet/udaf på vej op?Den har dælme siddet godt til så den 42 hehe Quote Link to comment Share on other sites More sharing options...
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