Strength, Speed & Power


Barholic
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Torsdag 26.06.14

Pull + Anti rotation + Grip & neck

A1 Overhead medball slams 5x3

5 x 3kg mb

A2 Neutral grip pull ups 5x3

1 x 20 + 1.25

1 x 21.25 + 2.5

1 x 21.25 + 1.25

1 x 22.5 + 2.5

1 x 20 - 21.25

A3 Overhead medball slams 5x3 120s pause

5 x 3kg mb

B Tall kneeling pallof press 5x10

1 x 22.5 + 1.25

1 x 27.5 + 1.25

1 x 29

1 x 31.5 + 1.25

1 x 31.5 + 2.5

C Coc Trainer 2xmax

1 x 25 Højre / 18 venstre

1 x 20 højre / 15 venstre

- Venstre lille finger driller stadig!

D Neck harness 2x10

1 x 15 x 10

1 x 15 x 8

Glemte som den første og eneste gang mit stopur og brugte derfor min blackberry..det skulle jeg ikke have gjort :4oops:

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Fredag 27.06.14

Push + Hip

A1 Explosive band bridges 6x3

5 x blå band

A2 Glute bridge aka Hip trust 6x3

1 x 120

1 x 140

1 x 160

1 x 180

1 x 200

1 x 210

A3 Explosive bw glute bridge 5x3, 120s pause

6 x bw

B1 Klap push ups 5x3

5 x bw

B2 Decline bp 5x3

1 x 82.5

1 x 85

1 x 85

1 x 87.5

1 x 90

B3 Klap push ups 5x3, 120s pause

5 x bw

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Søndag 29.06.14

Pull & Hip

A1 Bar2Bar pulls 9x3

5 x bw

A2 Power rows 9x3 + F

1 x 77

1 x 78.25

1 x 79.5

1 x 80.75

1 x 82

1 x 86

1 x 87.25

1 x 86

1 x 89.75

- Feeder: 55kg x 40 reps = easy

A3 Band resisted Bar2Bar pulls 9x3

9 x gult band + bw

B1 Explosive bw band resisted glute bridge 10x3

10 x blåt band

B2 BB glute bridge 10x3

1 x 120

1 x 130

1 x 140

1 x 150

1 x 170

1 x 180

1 x 200

1 x 210

1 x 215

1 x 220 PR Rimelig presset, men der er stadig et stykke op til max. tænker, 245-250 måske

B3 Explosive bw glute bridge 10x3

10 x bw

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Tirsdag 01.07.14

Push + Grip & Neck

A1 Lying medball throws 10x3

4 x 6kg mb

6 x 4kg mb

A2 Dips 10x3

1 x 30

1 x 31.25

1 x 32.5

1 x 33.75

1 x 35

1 x 40

1 x 41.25

1 x 42.5

1 x 43.75

1 x 45 PR

A3 Lying medball throws 10x3

4 x 6kg mb

6 x 4kg mb

B1 Captain of crush: Trainer

1 x 20

1 x 20h / 12v

B2 Neck harness

1 x 5 x 20

1 x 10 x 15

1 x 15 x 6

B3 Fat grip DB holds

25kg x 45s

27.5 x 30s

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Onsdag 02.07.14

Hip + Pull

A1 Explosive band resisted glute bridge 10x3

10 x blå band

A2 BB glute bridge 10x3

1 x 130

1 x 140

1 x 160

1 x 180

1 x 200

1 x 210

1 x 215

1 x 220

1 x 225

1 x 230 PR

A3 Explosive bw glute bridges 10x3 120s pause

10 x bw

B1 Overhead medball slams 10x3

10 x 4kg mb

B2 Wide grip pull ups 10x3

1 x 5

1 x 6.25

1 x 7.5

1 x 10

1 x 11.25

1 x 13.75

1 x 16.25

1 x 18.75

1 x 20

1 x 25

A3 Overhead medball slams 10x3 120s pause

10 x 4kg mb

- To dage og så er det tiltrængt ferie på kos.

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Torsdag 03.07.14

Push + Anti rotation & neck

A1 Klap push ups 10x3

10 x bw

A2 Decline bp 10x3

1 x 82.5

1 x 85

1 x 87.5

1 x 90 - PR i sidste omgang af 5x3

1 x 92.5

1 x 95

1 x 97.5 PR

1 x 90

1 x 90

1 x 90

A3 Lying mb ceiling throws 10x3 120s pause

10 x 4kg mb

B1 Pallof press 5x10 a ca 2s hold

1 x 23.75

1 x 23.75

1 x 28.75

1 x 31.5

1 x 34.5 PR

B2 Neck harness work up to a 5

1 x 5 x 20

1 x 7.5 x 20

1 x 10 x 12

1 x 12.5 x 10

1 x 15 x 5

Ferie

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Mandag 07.07.14

Fandt et trænings center i midten af byen, ret svært at undgå egentlig da techno musikken vælter ud af alle vinduer og indvendig virkede som en trance festival. Prøvede flere gange at kommunikere med receptionisten men måtte opgive da musikken var alt overdøvende.

A1 klap push ups 5x3

5 x Bw

A2 dips 5x3

1 x 40

1 x 42.5

1 x 42.5

1 x 45

1 x 45

B1 klap pull ups 5x3

5 x Bw

B2 neutral grip pull up 5x3

1 x 20

1 x 22.5

1 x 20

1 x 22.5

1 x 20

B power rows 10 x 3 + f

1 x 75

1 x 80

1 x 85

1 x 90

1 x 95

1 x 75

1 x 75

1 x 75

1 x 80

1 x 90

- feeder: 60 x 22

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Onsdag 09.07.14

A1 explosive glute bridge 5x3

5 x Bw

A2 snatch grip deadlift 5x3

1 x 70

1 x 80

1 x 100

1 x 110

1 x 115

A3 explosive glute bridge 5x3 120s pause

5 x Bw

B1 explosive glute bridge 7x3

7 x Bw

B2 bb glute bridge 7x3

1 x 140

1 x 150

1 x 170

1 x 190

1 x 205

1 x 215

1 x 235 pr

B3 explosive glute bridge 7x3

7 x Bw

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Lørdag 12.07.14

A1 Overhead medball slams m. Cueing 10x3

10 x 4kg mb

A2 Wide grip pull ups m. accommodating resistance 10x3

1 x grønt band rundt om db'en

1 x gb 2x

1 x gb 3x

1 x gb 4x

1 x gb 5x

1 x gb 6x

1 x gb 7x

1 x gb om db'en + 5kg

1 x gb 2x + 5kg

1 x gb 3x + 5kg

A3 Overhead mb slams m. Cueing 10x3, 120s pause

10 x 4kg mb

B1 Explosive band glute bridge 10x3

10 x blå band, forskellige længder

B2 BB glute bridge 10x3

1 x 145

1 x 155

1 x 165

1 x 185

1 x 205

1 x 215

1 x 220

1 x 225

1 x 230

1 x 240 PR

- 240 er max! fik den lige accurat op, men heller ikke mere.

B3 Explosive bw glute bridge 10x3, 120s pause

10 x bw

C Acc Glute bridge

Standing calf raise:

2 x 27 x 8

Tibialis anterior db lift:

2 x 12.5 x 20

D Acc pull up

Alternating cable curls, 2H,2V,2H,2V osv

1 x 20 x 50 / 25

1 x 25 x 28 / 14

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Mandag 14.07.14

Push + Quad

Vågnede 45 min før aftalt trænings tidspunkt og var helt energi forladt, så tog 4 scoops c4 inden træningen. Resulterede i min puls lå og stadig ligger på 140 bpm. Så note to self, 4 er for meget!

A1 Medball crossover push ups 8x4 / 2 hver side

10 x bw

A2 Unilateral db press 8x3

1 x 32.5

1 x 32.5

1 x 35

1 x 35

1 x 37.5

1 x 37.5

1 x 37.5

1 x 40

- sidste sæt delt i to.

A3 Unilateral mb wall throws 8x3, 120s pause

8 x 3kg mb

B1 Low box squat jumps 5x3

5 x bw

B2 Zercher squat 5x3

1 x 85 + 2.5

1 x 85

1 x 87.5

1 x 92.5

1 x 97.5

B3 Squat jumps 5x3, 120s pause

5 x bw

C: Acc dp press

Cabel press down

1 x 20 x 30

1 x 20 x 20

Db shoulder press

1 x 12.5 x 15

1 x 12.5 x 12

- skulle have haft 10 sæt db press og accessory øvelser for squatten, men brugte for meget tid på at ligge på gulvet og prøve at få vejret, så tiden løb ud.

Edited by Barholic
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Tirsdag 15.07.14

Pull + Anti rotation, Rotation + Neck

25 min opvarmning. Treadmill, Mobility drills, Foam rolling.

A1 Bar2bar band pulls m. verbal cueing, 10x3

1 x bw, starter set

9 x gult band, dobbelt

A2 Wide grip power rows m. verbal cueing, 10x3

1 x 77

1 x 77

1 x 77

1 x 79.5

1 x 79.5

1 x 77

1 x 77

1 x 77

1 x 77

1 x 77

A3 Bar2bar pulls m. verbal cueing, 10x3, 120s pause

10 x bw

B Tall kneeling pallof press

1 x 25

1 x 25

1 x 31.25

1 x 35,25

C Cook bar half kneeling full core rotations

1 x 15 x 10

1 x 15 x 10

1 x 16.25 x 8

D Neck harness, work up to a 5

1 x 5 x 25

1 x 10 x 20

1 x 15 x 6

15 min udstrækning.

Edited by Barholic
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Torsdag 17.07.14

Hip + VP

A1 Explosive Band glute bridge m. verbal cueing, 10x3

10 x blå & gult band

A2 Sumo Dl 10x3

1 x 97.5

1 x 97.5

1 x 112.5

1 x 122.5

1 x 122.5

1 x 130

1 x 140

1 x 145

1 x 147.5

1 x 150

A3 Explosive bw glute bridge m. verbal cueing, 10x3, 120s pause

10 x bw

B modified bottom up plate press

1 x 10 x 10

1 x 10 x 10

1 x 10 x 10

C Asymetrical bottom up plate farmers walk

10kg x 10/10 x 2

10kg x 10/10 x 2

10kg x 10/10 x 2

- 10 skridt frem, 10 skridt tilbage x 2 pr sæt
D Half kneeling landmine press
10 x 7
15 x 7
15 x 7
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Har laddet loggen ligge lidt stille den sidste uge. hurtig update..

Sunday 20.07.14

Cycle 1, Day 1: Pull + VP

A1 Overhead medball slams 7x3, 30s rest
7 x 3kg mb

A2 VBC Neutral grip Band pull up 7x3, 30s pause
1 x green band 2 x om db
1 x gb 2x + 2.5
1 x gb 2x + 5
1 x gb 2x + 7.5
1 x gb 2x + 10
1 x gb 2x + 12.5
1 x gb 3x
- Vi testede bandets træk styrke på den 32kg db vi binder den om. Når bandet er viklet omkring 7 gange løfter db'n sig i peak position.

A3 Overhead medball slams 7x3, 2 min rest
7 x 3kg mb

B bottom up press
1 x 10kg plate x 10
1 x 12.5kg plate x 10
1 x 10kg plate x 10

C Unilateral bottom up farmers walk
1 x 10kg plate x 10/10 x 2
1 x 12.5kg plate x 10/10 x 2
1 x 12.5kg plate x 10/10 x 2 Figure eight.
- 10 Skridt frem og tilbage x2 pr set

D Half kneeling landmine press
1 x 10 x 10
1 x 15 x 7
1 x 17.5 x 7

Acc Pull up:
Cable curls 25 x 20, 25 x 14

Edited by Barholic
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Wednesday 23.07.14

Cycle 1, Day 2: Push + PC

A1 VBC Band resisted klap push ups 5x3, 30s rest
5 x blue band

A2 Decline Band bench press 5x3 + F, 30s rest
1 x 70
1 x 72.5
1 x 75
1 x 75
1 x 75
Feeder: 40 x 22 w. acr.
ACR: 2 "thin" green bands.

A3 VBC klap push ups 5x3, 120s rest

5 x bw

B1 VBC Explosive band resisted glute bridge 5x3, 30s rest
2 x blue band
3 x blue band double

B2 Band Deadlift 5x3 + F, 30s rest
1 x 90
1 x 95
1 x 100
1 x 105
1 x 110
Feeder: 60 x 10 sskiftede til mix grip, 60 x 6
ACR: 1 thick green band

B3 VBC explosive bw glute bridge 5x3, 120s rest
5 x bw

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Thursday 24.07.14

30 min warmup. Mobility drills, backward, sideways, forward treadmill running, mobility drills.

Cycle 1, Day 3: Quad Dominant + Core

A1 VBC High box squat jumps 5x3, 30s rest
5 x bw

A2 High rack band Zercher squat 5x3 + F, 30s rest
1 x 70
1 x 75
1 x 80
1 x 85
1 x 90
Feeder: 40 x 20
ACR: 2 "thin" blue bands"

A3 VBC High bow squat jumps 5x3, 120s rest
5 x bw

B1 Lateral Band resisted sit ups 2 x 10
2 x blue band

B2 Hanging knee raise with alternating resistance 2 x 10

2 x 10 x 4kg mb

B3 Anti rotation / rotation mb catch & throws 2 x 15

2 x 4kg mb

15 min mobility stretching

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Friday 25.07.14

Cycle 2, Day 1: Pull + Acc + Vp

A1 VBC Overhead medball slams 5x3, 30s rest
5 x 3kg mb

A2 VBC Band resisted wide grip pull ups 5x3 + F, 30s rest
1 x green band 2 om db
1 x gb 2x + 3.75
1 x gb x2 + 6.25
1 x gb x2 + 11.25
1 x gb x3 + 2.5
Feeder: 14 reps x bw

ACR: Thick green band

A3 VBC Overhead medball slams 5x3, 120s rest
5 x 5kg medball

B Bottom up press
1 x 10kg db x 15
1 x 15kg plate x 6
1 x 10kg plate x 10

C unilateral bottom up square farmers walk
1 x 10kg db x 1 square, left & right
1 x 10kg plate x 1
1 x 15kg plate x 1
1 x 10kg plate x 1
- 1 square: 5-6 steps forward & backwards. 3-4 steps sideways.

D Half kneeling landmine press
1 x 12.5 x 10
1 x 17.5 x 8
1 x 20 x 5

Acc Pull up:
unilateral cable curls
1 x 20 x 15

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  • 4 weeks later...

Lørdag 16.08.14

A1 Eksplosive bw bridges 5x3 + F, 30s pause

5 x bw

Feeder: 25

A2 BB Glute bridge 5x3, 120s pause

1 x 220

1 x 225

1 x 230

1 x 235

1 x 245

B1 Band grapplers pull down 5x3 + F, 30s pause

5 x tykt blå bånd

Feeder: 15

B2 Grapplers pull ups 5x3 + F, 120s pause

1 x bw

1 x 1.25

1 x 2.5

1 x 3.75

1 x 5

C1 Klap push ups 5x3 +F, 30s pause

5 x bw

Feeder: 10

C2 Flad bænk db press 5x3, 120s pause

5 x 32.5

- højeste vægt centret har.

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  • 2 weeks later...

Torsdag 28.08.14

A1 Decline Bp 3x3, 30s pause

1 x 85

1 x 85

1 x 85

A2 VBC Klap push ups 3x5, 90s pause

3 x bw

B1 Power rows 3x3, 30s pause

1 x 80

1 x 80

1 x 80

B2 VBC Bar2bar rows 3x5, 90s pause

1 x 1 blå band

1 x 2 blå band

C1 Glute bridge 3x3, 30s pause

1 x 200

1 x 200

1 x 200

C2 VBC Eksplosive bw glute bridges 3x5, 90s pause

3 x bw

D1 Bulgarian db split squat 3x3, 30s pause

1 x 2 x 15 kg

1 x 2 x 15 kg

1 x 2 x 15 kg

D2 VBC jump squats 3x5, 90s pause

3 x bw

E1 Cable rope rotations 3x3, 30s pause

1 x 25kg

1 x 25kg

1 x 25kg

E2 SIdelænds mb throws 3x5, 90s pause

3 x 3kg mb

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Glemte at logge sidste træning

A1 Unilateral db press 3x3, 30s pause

1 x 32.5

1 x 35

1 x 35

A2 Unilateral mb wall throws 3x5, 60-90s pause

3 x 3kg mb

B1 Towel chins 3x3, 30s pause

1 x 12.5

1 x 12.5

1 x 12.5

B2 Overhead medball slams 3x5, 60-90s pause

3 x 3kg mb

C1 Floor DL 3x3, 30s pause

1 x 130

1 x 130

1 x 130

C2 Jumping knee ups from squat position 3x5, 60-90s pause

3 x bw

D1 Zecher squat 3x3, 30s pause

1 x 80

1 x 80

1 x 80

D2 Squat jumps 3x5, 60-90s pause

3 x bw

Total energi forladt!

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Tirsdag 02.09.14

Vi har nu arbejdet de tunge løft og lange pauser gennem det sidste år for at øge styrken og selvfølgelig det eksplosive power output, men vi har efterhånden nået point of diminishing returns og ser derfor ingen grund til at forsætte. På trods af vi får masser af specifik cadio gennem sparringen er der et disconnect mellem den styrke og eksplosive output vi har opbygget og så ar kunne bruge den under sparringen i længere perioder. Så planen er nu at begynde at blande de to. Conditioning, styrke og eksplotion under samme tag.

1. 5 Min supersæt runder m. eksplosivt arbejde. Når power outputtet daler drastisk stoppes arbejdet indtil man er frisk eller overgår til kontrast øvelsen.

A1 Floor db press, 27.5 kg db's

15 reps

4 reps

3 reps

A2 Klap push ups

8 reps

6 reps

4 reps

B1 Towel pull ups, bw

6 reps

6 reps

4 reps

B2 Overhead medball slams, 3kg mb

15 reps

15 reps

10 reps

C1 Towel dødløft på bænk, 90kg

16 reps

10 reps

7 reps

C2 Hip bumps, bw

15 reps

15 reps

D1 Knælende russian contact twist, 15kg + stang

13 reps

10 reps

D2 Knælende sidelænds mb kast, 4kg mb

10 reps

6 reps

3 reps

15 min udstrækning

- Udemærket træning, men vi kørte forskudt af hinanden hvilket ikke duer. Tager for lang tid.

Edited by Barholic
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Fredag 05.09.14

Fik ikke sovet i nat, så tog afsted til træning med en tom tank. Gik nu meget godt alligevel.

A1 Towel chins

8 reps

4 reps

4 reps

4 reps

3 reps

1 rep

A2 Ovh mb throws, 2kg mb

15 reps

15 reps

10 reps

6 reps

B1 Unilateral db floor press

8/8 reps

8/8 reps

5/5 reps

B2 Stående unilateral mb kast, 2kg mb

10/10 reps

7/7 reps

2/2 reps

C1 Towel dødløft, 90kg

15 reps

5 reps

5 reps

C2 Hip bumps

15 reps

15 reps

13 reps

D1 Half kneeling landmine press, 10kg

11 reps

9 reps

6 reps

D2 Siddende på røven vp press, 2kg mb

15 reps

11 reps

- Jeg var helt færdig allerede efter pull ups'ne, men den store cult undervejs hjalp en smule. Dl gik helt galt, håndklæderne var pludselig ikke lige tykke, gulvet hvor det rack vi brugte er så skævt at stangen triller i rundkreds om sig selv hvilket fedt for formen når der skal løftes lige op. Efterfølgende var det en tur i byen og købe ny tux til bryllup imorgen. Nu er jeg træt, men skal først have nogle kalorier i sækken og så har jeg vidst fortjent en morfar!

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Tirsdag 09.09.14

A1 Towel chins

10 reps

5

5

2

A2 Ovh mb slams, 2kg mb

15

15

15

B1 Floor db press, 27.5kg db's

14

3

2

- Albuerne inde ved ribbene

B2 Klap push ups

9

5

6

C1 Towel DL, 90kg

15

9

8

C2 Hip bumps

15

15

D1 Siddende contact twist, 15kg

14

6

6

D2 Siddende sidelænds mb kast, 4kg mb

8

5

E1 Maskine ben press, 88kg

7

5

6

4

E2 Squat jumps

7

5

5

3

10 min udstrækning

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Ny profil da systemet igen igen ikke vil godtage mit password..

Nå men derudover er der intet nyt, samme træning og samme mål.

6 min runder idag.

A1 Towel chins

5, 3, 4, 1, 3, 2, 1

A2 Overhead mb slams, 2kg mb

15, 15, 15

B1 Floor db press, 2x27.5 kg db's

15, 4, 3

B2 Klap push ups

6, 4, 4, 3, 4, 2

C1 Kneeling cable rotations 29 & 34kg

10/10, 10/10

C2 Kneeling mb sideways throws, 4kg mb

10/10, 6/6

D1 Towel deadlift, 90kg

20, 9, 3, 5

D2 Hip bumps aka glute bridges

15, 15

Skulder rehab protocol 1:

DB retractions 20 x 15 x 2

DB Protractions 20 x 15 x 2

Posterior capsule stretch 3 x 15s

- Fremgang hele vejen rundt.

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Tirsdag 16.09.14

10 min runder, udelukkende eksplosivt arbejde. Når hastigheden på øvelsen falder drastisk, stoppes sættet i midlertidigt eller helt, hvor Contrast øvelsen påbegyndes.

A1 Towel Chins

7, 5, 4, 4, 3, 3, 2,1

A2 Overhead medball slams, 2kg mb

15, 15, 15, 15, 15

B1 Floor db press, 2x27.5 kg db's

16, 4, 4, 3, 5, 3

- Albuerne helt inde ved siden.

B2 Klap push ups

11, 6, 4, 6

C1 Towel Deadlift, 90kg

16, 13, 7, 5, 5, 4

C2 Glute bridges / hip bumps

15, 15, 15

D1 Kneeling cable rotations, 35kg

10, 10, 8

D2 Kneeling mb sidelænds kast, 4kg mb

7, 5, 5

- Fik hverken eller prehab af skulder med. Stedet var fyldt, intet var ledigt, 4-5 mennesker i kø på samtlige racks. ventede i 20 min på at komme til at Dødløfte og yderligere 20 min på et cabel stativ.

Fandt min Ipod, som har været væk et par mdr, gjorde lige lidt for motivationen og udfoldelsen.

Edited by Mr.Highpercentage
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