Barholic Posted June 26, 2014 Author Report Share Posted June 26, 2014 (edited) Torsdag 26.06.14Pull + Anti rotation + Grip & neckA1 Overhead medball slams 5x35 x 3kg mbA2 Neutral grip pull ups 5x31 x 20 + 1.251 x 21.25 + 2.51 x 21.25 + 1.251 x 22.5 + 2.51 x 20 - 21.25A3 Overhead medball slams 5x3 120s pause5 x 3kg mbB Tall kneeling pallof press 5x101 x 22.5 + 1.251 x 27.5 + 1.251 x 291 x 31.5 + 1.251 x 31.5 + 2.5C Coc Trainer 2xmax1 x 25 Højre / 18 venstre1 x 20 højre / 15 venstre - Venstre lille finger driller stadig!D Neck harness 2x101 x 15 x 101 x 15 x 8Glemte som den første og eneste gang mit stopur og brugte derfor min blackberry..det skulle jeg ikke have gjort Edited June 26, 2014 by Barholic Quote Link to comment Share on other sites More sharing options...
Barholic Posted June 27, 2014 Author Report Share Posted June 27, 2014 Fredag 27.06.14Push + HipA1 Explosive band bridges 6x35 x blå bandA2 Glute bridge aka Hip trust 6x31 x 1201 x 1401 x 1601 x 1801 x 2001 x 210A3 Explosive bw glute bridge 5x3, 120s pause6 x bwB1 Klap push ups 5x35 x bwB2 Decline bp 5x31 x 82.51 x 851 x 851 x 87.51 x 90B3 Klap push ups 5x3, 120s pause5 x bw Quote Link to comment Share on other sites More sharing options...
Barholic Posted June 29, 2014 Author Report Share Posted June 29, 2014 (edited) Søndag 29.06.14Pull & HipA1 Bar2Bar pulls 9x35 x bwA2 Power rows 9x3 + F1 x 771 x 78.251 x 79.51 x 80.751 x 821 x 861 x 87.251 x 861 x 89.75 - Feeder: 55kg x 40 reps = easyA3 Band resisted Bar2Bar pulls 9x39 x gult band + bwB1 Explosive bw band resisted glute bridge 10x310 x blåt bandB2 BB glute bridge 10x31 x 1201 x 1301 x 1401 x 1501 x 1701 x 1801 x 2001 x 2101 x 2151 x 220 PR Rimelig presset, men der er stadig et stykke op til max. tænker, 245-250 måskeB3 Explosive bw glute bridge 10x310 x bw Edited June 29, 2014 by Barholic Quote Link to comment Share on other sites More sharing options...
Barholic Posted June 29, 2014 Author Report Share Posted June 29, 2014 Stemnings billeder fra dagens træning Quote Link to comment Share on other sites More sharing options...
Barholic Posted July 1, 2014 Author Report Share Posted July 1, 2014 Tirsdag 01.07.14Push + Grip & NeckA1 Lying medball throws 10x34 x 6kg mb6 x 4kg mbA2 Dips 10x31 x 301 x 31.251 x 32.51 x 33.751 x 351 x 401 x 41.251 x 42.51 x 43.751 x 45 PRA3 Lying medball throws 10x34 x 6kg mb6 x 4kg mbB1 Captain of crush: Trainer1 x 201 x 20h / 12vB2 Neck harness1 x 5 x 201 x 10 x 151 x 15 x 6B3 Fat grip DB holds25kg x 45s27.5 x 30s Quote Link to comment Share on other sites More sharing options...
Barholic Posted July 2, 2014 Author Report Share Posted July 2, 2014 Onsdag 02.07.14Hip + PullA1 Explosive band resisted glute bridge 10x310 x blå bandA2 BB glute bridge 10x31 x 1301 x 1401 x 1601 x 1801 x 2001 x 2101 x 2151 x 2201 x 2251 x 230 PRA3 Explosive bw glute bridges 10x3 120s pause10 x bwB1 Overhead medball slams 10x310 x 4kg mbB2 Wide grip pull ups 10x31 x 51 x 6.251 x 7.51 x 101 x 11.251 x 13.751 x 16.251 x 18.751 x 201 x 25A3 Overhead medball slams 10x3 120s pause10 x 4kg mb- To dage og så er det tiltrængt ferie på kos. Quote Link to comment Share on other sites More sharing options...
Barholic Posted July 3, 2014 Author Report Share Posted July 3, 2014 (edited) Torsdag 03.07.14Push + Anti rotation & neckA1 Klap push ups 10x310 x bwA2 Decline bp 10x31 x 82.51 x 851 x 87.51 x 90 - PR i sidste omgang af 5x31 x 92.51 x 951 x 97.5 PR1 x 901 x 901 x 90A3 Lying mb ceiling throws 10x3 120s pause10 x 4kg mbB1 Pallof press 5x10 a ca 2s hold1 x 23.751 x 23.751 x 28.751 x 31.51 x 34.5 PRB2 Neck harness work up to a 51 x 5 x 201 x 7.5 x 201 x 10 x 121 x 12.5 x 101 x 15 x 5Ferie Edited July 3, 2014 by Barholic Quote Link to comment Share on other sites More sharing options...
Barholic Posted July 7, 2014 Author Report Share Posted July 7, 2014 (edited) Mandag 07.07.14Fandt 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 5x35 x BwA2 dips 5x31 x 401 x 42.51 x 42.51 x 451 x 45B1 klap pull ups 5x35 x BwB2 neutral grip pull up 5x31 x 201 x 22.51 x 201 x 22.51 x 20B power rows 10 x 3 + f1 x 751 x 80 1 x 851 x 901 x 951 x 751 x 751 x 751 x 801 x 90- feeder: 60 x 22 Edited July 7, 2014 by Barholic Quote Link to comment Share on other sites More sharing options...
Barholic Posted July 9, 2014 Author Report Share Posted July 9, 2014 Onsdag 09.07.14A1 explosive glute bridge 5x35 x BwA2 snatch grip deadlift 5x31 x 701 x 801 x 1001 x 1101 x 115A3 explosive glute bridge 5x3 120s pause5 x BwB1 explosive glute bridge 7x37 x BwB2 bb glute bridge 7x31 x 1401 x 1501 x 1701 x 1901 x 2051 x 2151 x 235 prB3 explosive glute bridge 7x37 x Bw Quote Link to comment Share on other sites More sharing options...
Barholic Posted July 12, 2014 Author Report Share Posted July 12, 2014 Lørdag 12.07.14A1 Overhead medball slams m. Cueing 10x310 x 4kg mbA2 Wide grip pull ups m. accommodating resistance 10x31 x grønt band rundt om db'en1 x gb 2x1 x gb 3x1 x gb 4x1 x gb 5x1 x gb 6x1 x gb 7x1 x gb om db'en + 5kg1 x gb 2x + 5kg1 x gb 3x + 5kg A3 Overhead mb slams m. Cueing 10x3, 120s pause10 x 4kg mbB1 Explosive band glute bridge 10x310 x blå band, forskellige længderB2 BB glute bridge 10x31 x 1451 x 1551 x 1651 x 1851 x 2051 x 2151 x 2201 x 2251 x 2301 x 240 PR - 240 er max! fik den lige accurat op, men heller ikke mere.B3 Explosive bw glute bridge 10x3, 120s pause10 x bwC Acc Glute bridgeStanding calf raise:2 x 27 x 8Tibialis anterior db lift:2 x 12.5 x 20D Acc pull upAlternating cable curls, 2H,2V,2H,2V osv1 x 20 x 50 / 251 x 25 x 28 / 14 Quote Link to comment Share on other sites More sharing options...
Barholic Posted July 14, 2014 Author Report Share Posted July 14, 2014 (edited) Mandag 14.07.14Push + QuadVågnede 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 side10 x bwA2 Unilateral db press 8x31 x 32.51 x 32.51 x 351 x 351 x 37.51 x 37.51 x 37.51 x 40 - sidste sæt delt i to. A3 Unilateral mb wall throws 8x3, 120s pause8 x 3kg mbB1 Low box squat jumps 5x35 x bwB2 Zercher squat 5x31 x 85 + 2.51 x 851 x 87.51 x 92.51 x 97.5B3 Squat jumps 5x3, 120s pause5 x bwC: Acc dp pressCabel press down1 x 20 x 301 x 20 x 20Db shoulder press1 x 12.5 x 151 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 July 14, 2014 by Barholic Quote Link to comment Share on other sites More sharing options...
Barholic Posted July 15, 2014 Author Report Share Posted July 15, 2014 (edited) Tirsdag 15.07.14Pull + Anti rotation, Rotation + Neck25 min opvarmning. Treadmill, Mobility drills, Foam rolling.A1 Bar2bar band pulls m. verbal cueing, 10x31 x bw, starter set9 x gult band, dobbeltA2 Wide grip power rows m. verbal cueing, 10x31 x 771 x 771 x 771 x 79.51 x 79.51 x 771 x 771 x 771 x 771 x 77A3 Bar2bar pulls m. verbal cueing, 10x3, 120s pause10 x bwB Tall kneeling pallof press1 x 251 x 251 x 31.251 x 35,25C Cook bar half kneeling full core rotations1 x 15 x 101 x 15 x 101 x 16.25 x 8D Neck harness, work up to a 51 x 5 x 251 x 10 x 201 x 15 x 615 min udstrækning. Edited July 15, 2014 by Barholic Quote Link to comment Share on other sites More sharing options...
Barholic Posted July 17, 2014 Author Report Share Posted July 17, 2014 Torsdag 17.07.14Hip + VPA1 Explosive Band glute bridge m. verbal cueing, 10x310 x blå & gult bandA2 Sumo Dl 10x31 x 97.51 x 97.51 x 112.51 x 122.51 x 122.51 x 1301 x 1401 x 1451 x 147.51 x 150A3 Explosive bw glute bridge m. verbal cueing, 10x3, 120s pause10 x bwB modified bottom up plate press1 x 10 x 101 x 10 x 101 x 10 x 10C Asymetrical bottom up plate farmers walk10kg x 10/10 x 210kg x 10/10 x 210kg x 10/10 x 2 - 10 skridt frem, 10 skridt tilbage x 2 pr sæt D Half kneeling landmine press10 x 715 x 715 x 7 Quote Link to comment Share on other sites More sharing options...
Barholic Posted July 25, 2014 Author Report Share Posted July 25, 2014 (edited) Har laddet loggen ligge lidt stille den sidste uge. hurtig update..Sunday 20.07.14Cycle 1, Day 1: Pull + VPA1 Overhead medball slams 7x3, 30s rest 7 x 3kg mbA2 VBC Neutral grip Band pull up 7x3, 30s pause 1 x green band 2 x om db 1 x gb 2x + 2.51 x gb 2x + 51 x gb 2x + 7.51 x gb 2x + 101 x gb 2x + 12.51 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 mbB 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 July 25, 2014 by Barholic Quote Link to comment Share on other sites More sharing options...
Barholic Posted July 25, 2014 Author Report Share Posted July 25, 2014 (edited) 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 701 x 72.51 x 751 x 751 x 75 Feeder: 40 x 22 w. acr. ACR: 2 "thin" green bands. A3 VBC klap push ups 5x3, 120s rest5 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 901 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 Edited July 25, 2014 by Barholic Quote Link to comment Share on other sites More sharing options...
Barholic Posted July 25, 2014 Author Report Share Posted July 25, 2014 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 701 x 75 1 x 801 x 851 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 bandB2 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 Quote Link to comment Share on other sites More sharing options...
Barholic Posted July 25, 2014 Author Report Share Posted July 25, 2014 Friday 25.07.14 Cycle 2, Day 1: Pull + Acc + VpA1 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 + 3.751 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 Quote Link to comment Share on other sites More sharing options...
Barholic Posted August 16, 2014 Author Report Share Posted August 16, 2014 Lørdag 16.08.14A1 Eksplosive bw bridges 5x3 + F, 30s pause5 x bwFeeder: 25A2 BB Glute bridge 5x3, 120s pause1 x 2201 x 2251 x 2301 x 2351 x 245B1 Band grapplers pull down 5x3 + F, 30s pause5 x tykt blå båndFeeder: 15B2 Grapplers pull ups 5x3 + F, 120s pause1 x bw1 x 1.251 x 2.51 x 3.751 x 5C1 Klap push ups 5x3 +F, 30s pause5 x bwFeeder: 10C2 Flad bænk db press 5x3, 120s pause5 x 32.5 - højeste vægt centret har. Quote Link to comment Share on other sites More sharing options...
Barholic Posted August 28, 2014 Author Report Share Posted August 28, 2014 Torsdag 28.08.14A1 Decline Bp 3x3, 30s pause1 x 851 x 851 x 85A2 VBC Klap push ups 3x5, 90s pause3 x bwB1 Power rows 3x3, 30s pause1 x 801 x 801 x 80B2 VBC Bar2bar rows 3x5, 90s pause1 x 1 blå band1 x 2 blå bandC1 Glute bridge 3x3, 30s pause1 x 2001 x 2001 x 200C2 VBC Eksplosive bw glute bridges 3x5, 90s pause3 x bwD1 Bulgarian db split squat 3x3, 30s pause1 x 2 x 15 kg1 x 2 x 15 kg1 x 2 x 15 kgD2 VBC jump squats 3x5, 90s pause3 x bwE1 Cable rope rotations 3x3, 30s pause1 x 25kg1 x 25kg1 x 25kgE2 SIdelænds mb throws 3x5, 90s pause3 x 3kg mb Quote Link to comment Share on other sites More sharing options...
Barholic Posted August 30, 2014 Author Report Share Posted August 30, 2014 Glemte at logge sidste træningA1 Unilateral db press 3x3, 30s pause1 x 32.51 x 351 x 35A2 Unilateral mb wall throws 3x5, 60-90s pause3 x 3kg mbB1 Towel chins 3x3, 30s pause1 x 12.51 x 12.51 x 12.5B2 Overhead medball slams 3x5, 60-90s pause3 x 3kg mbC1 Floor DL 3x3, 30s pause1 x 1301 x 1301 x 130C2 Jumping knee ups from squat position 3x5, 60-90s pause3 x bwD1 Zecher squat 3x3, 30s pause1 x 801 x 801 x 80D2 Squat jumps 3x5, 60-90s pause3 x bwTotal energi forladt! Quote Link to comment Share on other sites More sharing options...
Barholic Posted September 2, 2014 Author Report Share Posted September 2, 2014 (edited) Tirsdag 02.09.14Vi 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's15 reps4 reps3 repsA2 Klap push ups8 reps6 reps4 repsB1 Towel pull ups, bw6 reps6 reps4 repsB2 Overhead medball slams, 3kg mb15 reps15 reps10 repsC1 Towel dødløft på bænk, 90kg 16 reps10 reps7 repsC2 Hip bumps, bw15 reps15 repsD1 Knælende russian contact twist, 15kg + stang13 reps10 repsD2 Knælende sidelænds mb kast, 4kg mb10 reps6 reps3 reps15 min udstrækning- Udemærket træning, men vi kørte forskudt af hinanden hvilket ikke duer. Tager for lang tid. Edited September 2, 2014 by Barholic Quote Link to comment Share on other sites More sharing options...
Barholic Posted September 5, 2014 Author Report Share Posted September 5, 2014 Fredag 05.09.14Fik ikke sovet i nat, så tog afsted til træning med en tom tank. Gik nu meget godt alligevel.A1 Towel chins8 reps4 reps4 reps4 reps3 reps1 repA2 Ovh mb throws, 2kg mb15 reps15 reps10 reps6 repsB1 Unilateral db floor press8/8 reps8/8 reps5/5 repsB2 Stående unilateral mb kast, 2kg mb10/10 reps7/7 reps2/2 repsC1 Towel dødløft, 90kg15 reps5 reps5 repsC2 Hip bumps15 reps15 reps13 repsD1 Half kneeling landmine press, 10kg11 reps9 reps6 repsD2 Siddende på røven vp press, 2kg mb15 reps11 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! Quote Link to comment Share on other sites More sharing options...
Barholic Posted September 9, 2014 Author Report Share Posted September 9, 2014 Tirsdag 09.09.14A1 Towel chins 10 reps552A2 Ovh mb slams, 2kg mb151515B1 Floor db press, 27.5kg db's1432- Albuerne inde ved ribbeneB2 Klap push ups956C1 Towel DL, 90kg1598C2 Hip bumps1515D1 Siddende contact twist, 15kg1466D2 Siddende sidelænds mb kast, 4kg mb85E1 Maskine ben press, 88kg7564E2 Squat jumps755310 min udstrækning Quote Link to comment Share on other sites More sharing options...
Mr.Highpercentage Posted September 12, 2014 Report Share Posted September 12, 2014 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 chins5, 3, 4, 1, 3, 2, 1A2 Overhead mb slams, 2kg mb15, 15, 15B1 Floor db press, 2x27.5 kg db's15, 4, 3B2 Klap push ups6, 4, 4, 3, 4, 2C1 Kneeling cable rotations 29 & 34kg10/10, 10/10C2 Kneeling mb sideways throws, 4kg mb10/10, 6/6D1 Towel deadlift, 90kg20, 9, 3, 5D2 Hip bumps aka glute bridges15, 15Skulder rehab protocol 1:DB retractions 20 x 15 x 2DB Protractions 20 x 15 x 2Posterior capsule stretch 3 x 15s- Fremgang hele vejen rundt. Quote Link to comment Share on other sites More sharing options...
Mr.Highpercentage Posted September 16, 2014 Report Share Posted September 16, 2014 (edited) Tirsdag 16.09.1410 min runder, udelukkende eksplosivt arbejde. Når hastigheden på øvelsen falder drastisk, stoppes sættet i midlertidigt eller helt, hvor Contrast øvelsen påbegyndes.A1 Towel Chins7, 5, 4, 4, 3, 3, 2,1A2 Overhead medball slams, 2kg mb15, 15, 15, 15, 15B1 Floor db press, 2x27.5 kg db's16, 4, 4, 3, 5, 3- Albuerne helt inde ved siden.B2 Klap push ups11, 6, 4, 6C1 Towel Deadlift, 90kg16, 13, 7, 5, 5, 4C2 Glute bridges / hip bumps15, 15, 15D1 Kneeling cable rotations, 35kg10, 10, 8D2 Kneeling mb sidelænds kast, 4kg mb7, 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 September 16, 2014 by Mr.Highpercentage Quote Link to comment Share on other sites More sharing options...
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