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Tilykke med guldet! Kan der snart være plads til flere ER-racks i AAK? :laugh:

Vi havde lige en enkelt plads tilbage, hvis vi vinder næste år må vægtløfter pladsen lade livet :-)

Og AAK vandt holdkonkurrencen til DM bænk, pokalen blev udleveret i dag :bigsmile:

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Pjevs, du' lee'! :smile:

Self

Godt gået, kiks! :superman:

PS: Får I for mange af de ER-racks, så afhenter jeg gerne overskydende udstyr. :4thumbup:

Pjat. Tillykke med guld og udstyr. :devil:

Takker

Sådan Jeppe! Ser ud til, at dit 400grams burgertrip virker....

Redeed day?

Nu skal der bare lige skrabes lidt fedt af så jeg kan hoppe i 82,5 kg klassen næste gang.

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Det er pinligt at sådan en bænkpresspecialist som dig ikke kan slå den gamle twigs rekord :wink:

Jeg gider ikke slå den før jeg er under 84.3 kg, kan jo ikke have at du tuder :tongue:

Sunday week 4

Warmup (OMG wtf yes)

10 reps of each

Hip Crossover

Lunges

Reverse Lunges

Lateral Lunges

Free Squats

Reach and Roll

YTWL

Band Walks

DE bench chains 26 kg total

CG 3x3x50

Med G + Pinky G 6x3x60

Comp Grip 3x60

Dmitri 3x3x80

JM press

6x50 60 60 60

9x60+5x50 dropset to failure

One Arm Standing DB Press

2x8x27,5

Pullups

5

5

5

I wanted to go for 35 total reps, but was reminded that I wanted to max sumo DL tomorrow, thus we stopped here.

Facepulls

3x12x25

Stretching

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I wanted to go for 35 total reps, but was reminded that I wanted to max sumo DL tomorrow, thus we stopped here.

OMG, sumoDL er jo dårligt nok en rigtig øvelse, så det kan ikke tynge dig at have givet den gas i pull-ups dagen før.

Jeg forstår forøvrigt ikke, hvorfor du ikke gider prøve at slå Twigs PR i år.

Edited by blanco

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Jeg finder bare noget andet at gøre vrøvl over :wink:

Det er selvfølgelig rigtigt

OMG, sumoDL er jo dårligt nok en rigtig øvelse, så det kan ikke tynge dig at have givet den gas i pull-ups dagen før.

Jeg forstår forøvrigt ikke, hvorfor du ikke gider prøve at slå Twigs PR i år.

Udstik på om jeg kommer i 82?

Også tillykke med det herfra! :bigsmile:

Takker

_EROpen2009_147.jpg

1: 170 3 - 0

http://aak.powerliftingdb.com/?f=ER%20Open...20AAK%20170.flv

2: 177,5miss

http://aak.powerliftingdb.com/?f=ER%20Open...77,5%20miss.flv

3: 177,5miss

http://aak.powerliftingdb.com/?f=ER%20Open...%20miss%202.flv

3. Jeg misser den super højt, men istedet for at smide den ind over hovedet og locke den ud løfter jeg røven... flot...

Edited by cookie_sq

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Lækkert løft.

Godt arbejde.

:4thumbup:

Takker.

Monday week 5

Warmup 10 reps each

Hip Crossover

Lunges

Reverse Lunges

Lateral Lunges

Free Squats

Reach and Roll

YTWL

Sumo DL suited

5x60 60

3x100 100

2x130 140 150

1x160 170 180 190 200 (440.9) PR!

Safety bar seated squats

5x20

10x60 60 60 not so lazy this time

GHR in toughest setting

5xme 5 5 5 10

Supposed to do lunges, but they got dropped.

RH

8x50 55 55

Cable + belt abs

15x55 60 65 70 75

Stretch

Allan hips flexor 3x10+10 sec

these for 20 sec each

seated glutes

Hams

Lunge reach

IT band

Quads

Lower Back

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Er begyndt med en smule cardio btw

20/1

Blodflow:

CG seated Rows

5x10x40

Pushdowns

5x10x30

Day 1 Week 1

Cardio, stationary bike

5 min warm up working up to 8

1 min x 14 full power, to high resistance

2 min at 8

1 min x 12 full power

2 min at 8

1 min x 12 full power

5 min cooldown.

It was like 5 kms and 160 kcal, not that it matters...

22/1

Cardio day 2 week 1, stationary bike

5 min warm up lvl 2-6

2 m lvl 7

1 m lvl 10

2 m lvl 7

1 m lvl 10

2 m lvl 7

1 m lvl 10

5 m cooldown lvl 6-2

6.66 kms, 184 kcal, heartrate peak 183 (probably was higher, but I have to do intervals manually, and I use the machines heartrate measure, which needs both hands to work).

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Leeness

YEAH, og det er så lee' at kid skylder fadøl!

--------

Tuesday week 5

Squat

5x60 80 100 100 100

2x15 in the following in a MSS (mega super set)

Hypers

Situps

DB rotations 12kg 16kg

5 min warm up lvl 2-6

2 m lvl 7

1 m lvl 10

2 m lvl 7

1 m lvl 10

2 m lvl 7

1 m lvl 10

5 m cooldown lvl 6-2

10.10 kms, 176 kcal, highest measured heartrate 180

Planks

2x45 secs

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Wednesday week 5

Warmup 10 reps each

Hip Crossover

Lunges

Reverse Lunges

Lateral Lunges

Free Squats

Reach and Roll

YTWL

Bench

3setx20

3x5x50

2 board

3x80

1x100 110

Katana scoop 40

Airboard all

3x130 150

2x170

1x180

1x190 Like 1-2 cms from touching

1x190 Not as good, troubles with lockout

Shirt off

6 board

5x120 125

8 board

5x130 140

DB rows

8x47,5

5x47,5

12x32,5

Seated Rear raises

3x10x12,5

YTW 8-8-8x5lbs+bar

L 8xme

Allan hip stretch

Pec stretch

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