Rolf Toft Posted May 16, 2015 Author Report Share Posted May 16, 2015 Uge 19Week 3 Wendler.Squat5 x 100kg5 x 100kg3 x 110kg3 x 110kg6 x 125kgBænk5 x 70kg5 x 70kg3 x 80kg3 x 80kg5 x 90kgDødløft5 x 120kg5 x 120kg3 x 135kg3 x 135kg9 x 150kgPress5 x 50kg5 x 50kg3 x 58kg3 x 58kg4 x 65kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted May 20, 2015 Author Report Share Posted May 20, 2015 Uge 20Week 4 Wendler. (deload)Skill / speed Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted May 20, 2015 Author Report Share Posted May 20, 2015 (edited) Uge 21Week 1 Wendler.Squat5 x 90kg5 x 90kg5 x 100kg5 x 100kg10 x 115kgBænk5 x 65kg5 x 65kg5 x 75kg5 x 75kg8 x 85kgDødløft5 x 105kg5 x 105kg5 x 120kg5 x 120kg15 x 138kgPress5 x 45kg5 x 45kg5 x 52kg5 x 52kg6 x 60kg Edited May 27, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 3, 2015 Author Report Share Posted June 3, 2015 Uge 22Week 2 Wendler.Squat3 x 95kg3 x 95kg3 x 110kg3 x 110kg6 x 120kgBænk3 x 68kg3 x 68kg3 x 78kg3 x 78kg8 x 88kgDødløft3 x 115kg3 x 115kg3 x 130kg3 x 130kg10 x 145kgPress3 x 50kg3 x 50kg3 x 56kg3 x 56kg5 x 63kgConcept 2. 2km - 7min15sec Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 3, 2015 Author Report Share Posted June 3, 2015 (edited) Uge 231. Politiets optagelsesprøve.Week 3 Wendler.2. Squat5 x 100kg5 x 100kg3 x 115kg3 x 115kg5 x 130kg3. Bænk5 x 73kg5 x 73kg3 x 83kg3 x 83kg6 x 93kg4. Dødløft5 x 120kg5 x 120kg3 x 140kg3 x 140kg8 x 155kg5. Press5 x 50kg5 x 50kg3 x 60kg3 x 60kg4 x 65kg Edited June 10, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 10, 2015 Author Report Share Posted June 10, 2015 Uge 24Week 4 Wendler. (deload)Speed / skill Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 15, 2015 Author Report Share Posted June 15, 2015 (edited) Uge 25Backsquat1 x 155kgBænk1 x 110kgDødløft1 x 180kgPress1 x 78kg Edited June 20, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 25, 2015 Author Report Share Posted July 25, 2015 (edited) Uge 27Backsquat5 x 90kg5 x 90kg5 x 105kg5 x 105kg8 x 120kgBænk5 x 67kg5 x 67kg5 x 77kg5 x 77kg7 x 87kgDødløft5 x 110kg5 x 110kg5 x 125kg5 x 125kg12x140kgPress5 x 45kg5 x 45kg5 x 55kg5 x 55kg6 x 62kg Edited July 25, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 25, 2015 Author Report Share Posted July 25, 2015 (edited) Uge 28Backsquat3 x 100kg3 x 100kg3 x 110kg3 x 110kg7 x 125kgBænk3 x 71kg3 x 71kg3 x 81kg3 x 81kg7 x 91kgDødløft3 x 115kg3 x 115kg3 x 130kg3 x 130kg10 x 150kgPress3 x 50kg3 x 50kg3 x 58kg3 x 58kg5 x 65kg Edited July 25, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted July 25, 2015 Author Report Share Posted July 25, 2015 (edited) Uge 29Mandag - Torsdag = Norges fjelde med Mindstemand og skinny aka doktor aka regionals. Vi gik ca 8-9timer hver dag man-ons.Backsquat5 x 105kg5 x 105kg3 x 120kg3 x 120kg4 x 133kgBænk5 x 75kg5 x 75kg3 x 85kg3 x 85kg5 x 95kgDødløft5 x 125kg5 x 125kg3 x 140kg3 x 140kg4 x 159kgPress5 x 55kg5 x 55kg3 x 62kg3 x 62kg2 x 68kgKunne godt mærke jeg havde været afsted i nogle dage.. plus min kæreste vælger at smitte mig med forkølelse dagen jeg kommer hjem <3 Edited September 26, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted August 11, 2015 Author Report Share Posted August 11, 2015 (edited) Uge 43MandagBacksquat5 x 105kg5 x 105kg3 x 120kg3 x 120kg4 x 133kg + Hjælpeøvelser (ryg/bi) Tirsdag Bænk5 x 75kg5 x 75kg3 x 85kg3 x 85kg5 x 95kg + Hjælpeøvelser (skulder/tri) Torsdag Dødløft5 x 125kg5 x 125kg3 x 140kg3 x 140kg4 x 159kg + Hjælpeøvelser (ben/bi) Fredag Press5 x 55kg5 x 55kg3 x 62kg3 x 62kg2 x 68kg + Hjælpeøvelser (Bryst/tri) Lørdag Idrætsprojekt1000m C2time = 03.27 Edited November 25, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted October 30, 2015 Author Report Share Posted October 30, 2015 (edited) Uge 44MandagBacksquat:opvarmning til 127,5kg5 x 2 x 127,5kgBænkpress:opvarmning til 90kg5 x 2 x 90kgTirsdagDødløft:opvarmning til 152,5kg5 x 2 x 152,5kgSkulderpress:opvarmning til 65kg5 x 2 x 65kgOnsdag1000m C2 (rest)1time mobillity (smash/stræk)TorsdagSquat:opvarmning til 112,5kg5 x 2 x 112,5kgbænkpress:opvarmning til 80kg5 x 2 x 80kgFredagDødløft:opvarmning til 135kg5 x 2 x 135kgSkulderpress:opvarmning til 57,5kg5 x 2 x 57,5kgLørdagC22 x 1000m2 x 500m nedkølling Edited November 25, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted November 9, 2015 Author Report Share Posted November 9, 2015 Uge 45 Onsdag Backsquat:opvarmning til 127,5kg5 x 3 x 127,5kg Bænkpress:opvarmning til 90kg5 x 3 x 90kg Torsdag Dødløft:opvarmning til 152,5kg5 x 3 x 152,5kg Skulderpress:opvarmning til 65kg5 x 3 x 60kg Lørdag Squat:opvarmning til 112,5kg5 x 2 x 112,5kg bænkpress:opvarmning til 80kg5 x 2 x 80kg Søndag Dødløft:opvarmning til 135kg5 x 2 x 135kg Skulderpress:opvarmning til 57,5kg5 x 2 x 52,5kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted November 25, 2015 Author Report Share Posted November 25, 2015 (edited) Uge 46MandagBacksquat:opvarmning til 127,5kg5 x x 127,5kg Bænkpress:opvarmning til 90kg5 x 4 x 90kg Tirsdag Dødløft:opvarmning til 152,5kg5 x 4 x 152,5kg Skulderpress:opvarmning til 65kg5 x 4 x 60kg Onsdag 1000m C2 (rest)30min Mobillity Torsdag Squat:opvarmning til 112,5kg5 x 2 x 112,5kg bænkpress:opvarmning til 80kg5 x 2 x 80kg Fredag Dødløft:opvarmning til 135kg5 x 2 x 135kg Skulderpress:opvarmning til 57,5kg5 x 2 x 52,5kg Lørdag 3 x 1000m C2nedkølling Edited November 25, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted November 25, 2015 Author Report Share Posted November 25, 2015 (edited) Uge 47Mandag Backsquat:opvarmning til 127,5kg5 x 5 x 127,5kg Bænkpress:opvarmning til 90kg5 x 5 x 90kg Tirsdag Dødløft:opvarmning til 152,5kg5 x 5 x 152,5kg Skulderpress:opvarmning til 65kg5 x 5 x 60kg Torsdag Squat:opvarmning til 112,5kg5 x 2 x 112,5kg bænkpress:opvarmning til 80kg5 x 2 x 80kg Fredag Dødløft:opvarmning til 135kg5 x 2 x 135kg Skulderpress:opvarmning til 57,5kg5 x 2 x 52,5kg Lørdag 6 x 500m C2nedkølling Edited November 25, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted November 25, 2015 Author Report Share Posted November 25, 2015 (edited) Uge 48MandagBacksquat:opvarmning til 127,5kg5 x 6 x 127,5kg Bænkpress:opvarmning til 90kg5 x 6 x 90kg Onsdag Dødløft:opvarmning til 152,5kg5 x 6 x 152,5kg Skulderpress:opvarmning til 65kg5 x 6 x 60kg Torsdag Backsquat:opvarmning til 112,5kg5 x 2 x 112,5kg Bænkpress:opvarmning til 80kg5 x 2 x 80kg Fredag Dødløft:opvarmning til 135kg5 x 2 x 135kg Skulderpress:opvarmning til 52,5kg5 x 2 x 52,2kg Søndag C2:10x500m/2:00r/500m 1:44 - 1:45s/m 23 - 24 Edited November 30, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted December 11, 2015 Author Report Share Posted December 11, 2015 Uge 49Mandag Backsquat:opvarmning til 135kg3 x 2 x 135kg Bænkpress:opvarmning til 90kg3 x 2 x 95kg Tirsdag Dødløft:opvarmning til 162,5kg3 x 2 x 162,5kg Skulderpress:opvarmning til 62,5kg3 x 2 x 62,5kg Torsdag Backsquat:opvarmning til 112,5kg5 x 2 x 112,5kg Bænkpress:opvarmning til 80kg5 x 2 x 80kg Fredag Dødløft:opvarmning til 135kg5 x 2 x 135kg Skulderpress:opvarmning til 52,5kg5 x 2 x 52,2kg Lørdag C23x1000m/2:00r/1000. 1:48 - 1:49s/m 22 - 23 Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted December 11, 2015 Author Report Share Posted December 11, 2015 (edited) Uge 50Mandag Backsquat:opvarmning til 135kg3 x 3 x 135kg Bænkpress:opvarmning til 95kg3 x 3 x 95kg Tirsdag Dødløft:opvarmning til 162,5kg3 x 3 x 162,5kg Skulderpress:opvarmning til 62,5kg3 x 3 x 62,5kg Torsdag Backsquat:opvarmning til 112,5kg5 x 2 x 112,5kg Bænkpress:opvarmning til 80kg5 x 2 x 80kg Fredag Dødløft:opvarmning til 140kg5 x 2 x 140kg Skulderpress:opvarmning til 52,5kg5 x 2 x 52,2kg Edited December 14, 2015 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
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