Blackmoore

Tung dag:

Bænkpres og EZ preacher bench curls..først 1 sæt bænkpres, og så 1 sæt curls. lange pauser imellem sættene.

Bænk:

8*65 kg

6*85 kg

4*95 kg

3*105 kg

2*107,5 kg

excentrisk sæt

4*110 kg

let sæt

15*65 kg

Biceps:

8*25 kg

6*30 kg

4*40 kg

3*40 kg

1*42,5

excentrisk sæt

4*42,4 kg

let sæt

15* 25 kg

situps

hyperextensions

30 armbøjninger

se..det var en god dag..Masser af power :) jeg kan nok godt køre tungere næste gang:)

Hvad med muligheden..masser af mavemuskler, men for høj BF% til at det er vaskebrædt???

spændende artikel. Jeg skal inkuldere negativ træning de næste 3 uger af mit program (Ian king siger det..og så gør jeg det :)).. jeg er ret spændt på, hvordan det virker. Det er kun et enkelt sæt, og jeg sænker resten af volumen.. men det bliver stadig yderst interessant.

venlig hilsen Blackmoore

her er en artikel jeg holder meget af.

Jeg har postet den i hele sin længde, for at gøre det nemmere

Måske vil nogen af jer rigtige powerlifting drenge vudere om det er godt nok. Jeg har i hverttilfælde lært en del af den..

Venlig hilsen Blackmoore

15 Secrets to a Bigger Bench Press

Naturally, legally, and immediately!

by Ian King

Unfortunately, too many weight trainers fixate on weight. Never mind that their form is shoddy, their skill at training is marginal, or that their girlfriend has just run off with a circus geek. All that matters is how much iron they're able to clang.

If you're familiar with my writings, you might know my belief that loading (i.e. how much weight you can move) isn't the be-all and end-all that some make it out to be. In fact, relatively speaking, I think that it's overrated. When you look at the sub-qualities of strength that I identify (such as control and stability, general strength and hypertrophy, maximal strength, and power and endurance), you see that loading is the dominant quality in one category, shares the limelight equally with at least one other variable in two of the categories, and is of less importance in the remaining three.

But there's a time and place for loading and, when it's the desired goal, why not get it right? I cringe when I see the mistakes that many gym users make when it's apparent that their goal is to lift as much as possible. Whether or not they're going for max for the right reasons is difficult to say. From the physiques that most possess, however, I suggest that they're maxing out for the wrong reasons!

However, for the sake of this article, and so I can sleep at night, I'll assume that you want to lift as much as possible in the bench press exercise for the right reasons. Here are a few tips. They're natural in that they don't involve any drugs. They're legal in that they can be used in powerlifting or bench press competitions. And, best of all, they'll work immediately!

Most strength trainers will never know these "secrets" and, unless they gain access to information such as that contained in this article, they'll continue to miss out on the significant gains that come from such seemingly subtle modifications. So, if loading is your goal in the bench press at a given point in time, don't miss the boat.

Try out some of the following. They include tips on how to pick the bench to use, spotting, body position, and how to behave during the lift. I've listed them in order that they'd occur in a training session.

1) The floppy bar syndrome: If you use a "whippy bar" such as a competition Olympic bar, you'll lose a lot of energy controlling the whip (the multidirectional movement) of the bar. Of course, the heavier you go, the more this poses a problem. But don't get wobbled out of a heavy lift. Use the bar that has the least whip. Save the whippy bar for Olympic lifting. You'll be stunned at how much difference this aspect makes, either adding or subtracting as much as 5-10% to or from your 1RM.

2) The "thick as a brick" equation: There may be as much as a one-centimeter (1/2-inch) difference between the circumferences of different bars at the point where you grip it. While there's an optimum bar circumference relative to your hand size, I'd recommend using a bar with the circumference of nine to nine-plus centimeters, as opposed to the one that's over ten centimeters.

I know, it doesn't sound like much, but that one centimeter equates to about a 10% difference in the actual measurement and will cause about a 5% difference in your lift! True, the fatter bar may lead to further hypertrophy when used over a relatively long period, but we're talking about lifting big weights here!

3) The bent bar factor: Normally, using a bent bar wouldn't make much difference. But once you go anywhere above 70% of your 1RM, you'll really notice the impact of a bent bar. Not only will it reduce the load lifted, it may also cause you to strain or tear soft tissue. Avoid it like the plague!

Put the bar on the ground and roll it. You'll be able to tell if the bar rolls smoothly, or whether it lopes along like an old man with a wooden leg. (Pretend that you're about to play Fats in a game of billiards and you're checking out your pool cue.) I've seen bars that look like they could make 90-degree turns, and multimillion-dollar athletes use them without a clue! The "trueness" of a bar can make 2-10% of a difference on your lift, depending on the extent of the bend.

4) The circle of life: Most Olympic-type bars have a circle grooved into them to give you feedback about your hand positioning. For you, your medium or average grip may be with the outside of your palm touching this line. Don't assume that all Olympic bars in your gym are equal, though. Doing so could result in you using a considerably weaker grip and leave you scratching your head! My "made in Taiwan" Olympic bar has lines 102 cm apart, as opposed to my Eleiko bar lines, which are 90 cm apart. This is a massive factor, and it could make as much as a 5-15% difference in the amount of weight lifted!

5) A slippery deal: A bar's knurling is the roughened grip characteristic of most bars. If you do heavy deadlifts, you're well aware of knurling, as most of the skin of your shin can be found in the indentations of the bar. The amount of knurling that a bar contains often becomes a tradeoff between getting some hand grip and not losing all of the skin on your shins! No such issues in the bench, though.

If you use a bar that's shiny or slippery, you lose too much energy fighting the lateral hand slip, even when using chalk. If you want to keep your hands soft for your girlfriend, like the slimy character in "Of Mice and Men," you don't have to use the roughest bar. But you want one that provides an adequate grip. I find that a slippery bar can cause you to lose up to 5% of your 1RM.

6) Pick the right height, Dwight: Optimum dimensions for bench height will be influenced by your stature. Ideally, you need to be able to have an acute knee angle (less than 90 degrees) with your feet flat on the ground. If the bench is too high, you won't be able to achieve this acute knee angle and still be able to have your feet flat on the ground, which is necessary so that you can exert force through the feet.

If the bench is too low, your knee angle will be too acute, and you'll be mechanically disadvantaged when it comes to driving through the ground with your feet. Most competition bench presses are about 45 cm off of the ground. This is for a person of average height. If the bench is way off, compared to your height, it could make at least a 10% difference to your 1RM.

7) Pick the right width, Sid: Optimum dimensions for bench width again will be influenced by your bodyweight, shape, and back width. Ideally, the bench will allow you to place most of your force through your scapula, which should be in a retracted and motionless position. If the bench is too narrow, you won't be able to find a flat, firm place to create that action-reaction through your shoulder blades.

If the bench is too wide, the only harm is that it will restrict your range during the lowering. (While doing cambered benches, I usually find symmetrical bruising behind my shoulders every time, and it took me a while to figure out why!) Therefore, using a bench that's too narrow is the main concern. Most competition benches will measure about 30 cm wide, which is ideal for the average lifter. An extremely narrow bench (relative to you) could cost you at least 10%-15% off of your 1RM.

8) Pick the right foam, Jerome: If you use a bench that reminds you of your grandmother's 50-year-old sofa, it's too soft. You'll lose energy while stabilizing the movement of the shoulders. I prefer a harder bench to a softer bench. Think of the mechanics of action-reaction: the harder the surface, the greater the "rebound;" the softer the surface, the greater the dissipation. A really soft bench (as used in most commercial applications) may cost you 5-10% off of your 1RM.

9) I'd like to use a lifeline, Regis: Using a spotter can sometimes be invaluable, but this goes both ways. For some trainees, the realization that they have a spotter handy to bail them out will negate the urgency to complete the lift. If that's the case, I'd discourage the use of the spotter, but I'm going to assume that you're smarter and more committed than that.

So, rather than taking the spotter away, I recommend that you use one for the positive psychological perspective, and here's why. I don't want you to use any of your mental energy wondering what the implications will be (embarrassment, injury, etc.) if you can't complete the set or rep. Rather, I want total mental focus on getting the lift, and positive mental rehearsal. Removing the fear of failure can make the difference of at least one or two reps! And in a 1RM, that's everything!

10) I'd like to use another lifeline, Regis: If you take the bar out of the racks, you're removing it in a "weak" or mechanically disadvantaged position (from above your head). It'll feel heavy, and the risk of injury is higher. You don't want to commence the lift with a feeling of, "Shit, this is heavy!" Additionally, you'll be using more metabolic and nervous energy to take the bar from the rack position to the over-the-chest start position.

Use a spotter to do this with you! But train them to ease it onto you instead of letting it drop like a rock off of a highway overpass! As mentioned above, this technique can make the difference between getting the single, double, or triple and not achieving them.

11) The "home of the golden arches" principle: If you want to lift at your max, you're only kidding yourself if you don't use some kind of body arch! An arch of the trunk reduces the distance that the bar travels, increases the potential contribution of the lats and lower pecs, and creates an arc in the lift, as opposed to being straight up. All of this translates into more weight being lifted.

I classify three arches. First, a subtle movement is performed after you lie down on the bench in which you slide your bum/hips up closer to your shoulders. The second type is a more aggressive position in which you place your shoulders down first upon lying on the bench, then put your bum/hips down as close as you can to your shoulders.

The third, final, and most aggressive (and, therefore, most effective) arch technique is the one used by powerlifters in competition. Start right on the bench by positioning your feet far back, driving your hips in the air and back down the bench, then driving your shoulders into the bench in a position that's close to the feet. It's a little more complicated than this description, but you get the general idea!

A few words of advice, though. Warm and stretch the lower back before using any of these arches. Come out of them slowly. Do a reverse stretch (cradle) on the bench before getting up. Don't overuse this technique, though. Save it up for the max strength phase. Arching is probably the most powerful of all of these techniques and tips and can give you up to 20% extra on your 1RM!

12) The "Isaac Newton, for every action, there's an equal and opposite reaction" principle: I identify four main points where vital action-reaction dynamics are occurring, and if you aren't using them, you won't lift to your potential. The most important would be the shoulder blades. Most of the loading goes through this point. You must learn to use your shoulder blades as nonmoving, stable points of action-reaction. Drive through them!

The next important point is feet and legs! When I see lifters moving their feet or, worse, still flailing them about during a max lift, I cringe. The action-reaction potential of the feet contacting the ground is significant. To do this properly, make sure that the knees are slightly bent, feet flat, and drive through them into the ground without moving the feet during the lift. The head and hips aren't as significant, but they still contribute to the "tightness" of the body during the lift. They shouldn't move during the lift. An awareness of how to use these action-reaction points could be worth another 10% on your lift!

13) The "keep those blades sheathed" principle: I want the shoulder blades not only retracted during the lift, but still, too. They provide the greatest area of action-reaction. Most trainees allow them to protract (drift outward) with the completion of the concentric phase. Don't! Hold them tight and still. It's almost impossible to reposition them for the next rep, and as soon as you've "lost" them, they can no longer act as the major action-reaction site. This simple habit could contribute as much as 5% more on your bench.

14) The "when in trouble, go to the head" principle: Going to the head and emptying your bowels will increase your bench by up to 200%, particularly if you've eaten a really heavy Mexican lunch. I'm kidding! No doubt, you've heard or read about the "sticking point" during the concentric phase of the lift. This is the point of greatest mechanical weakness, the point at which you're most likely to fail.

When you get into this zone and feel the lift slowing, consciously, progressively, and minimally drive the bar more toward the head (i.e. upward at a 45-degree angle), as opposed to straight up. This keeps the bar moving and may actually allow you sneak through this weak joint angle. However, timing the use of this technique is critical: too early and you'll lose it, too late and you'll be too fatigued. And worse, if you overdo it, you'll drop it onto your head!

15) The "oxygen is good stuff" principle: How you breathe during a max bench can make a massive difference. The importance of holding the breath and its impact on intra-abdominal pressure is widely known. Hold your breath until you're just through the sticking point. This assists in the expression of force and maintains a firmer structure from which to drive (more important in pushing than pulling movements).

But what's less known is the use of breathing during other parts of the lift. When you take possession of the bar (from the rack), you should have full lungs, temporarily holding your breath. This prevents that initial feeling of being crushed by the load, a technique used extensively in powerlifting for both squats and benches.

From here, any inhalations or exhalations (except for those that take place during the actual lifting phase) have to be shallow and quick to avoid losing this firm base. When you begin to lower the bar, be careful not to breathe in too early, as this will make the time frame between the end of the inhalation and the sticking point too long, possibly causing a degree of hypoxia or shortage of oxygen in the muscle cell.

You can train yourself to hold your breath for longer periods of time. This is what most powerlifters inadvertently do. But, for the average lifter, finishing the inhalation too early can cause you to miss the lift.

Granted, many of these tips are aimed at powerlifters and bench freaks who just want to lift a lot of weight. But many of these principles have direct applications to bodybuilders, too. After all, proper technique, with the added benefit of proper equipment, will lead to additional hypertrophy all the more quickly. Now go slap some poundage on that bar.

2 dages træning, en dags hvile..og så forfra? det lyder som en ret stor volumen pr uge....Hvad med 1 dags træning, 1 dags pause etc??? Hvad er grunden til at du vælger at træne 2 dage i træk?

Venlig hilsen Blackmoore

fredag den 25

var noget mere frist idag..sidste dag på supersæts/ pre exhaustion delen af Ian king programmet. Næste uge er det power igen....

underarmscurls , dumbells, håndfladen opad:

15*6 kg

15*7 kg

15*7 kg

Supersæt

Concentration curls

7*17,5 kg

Standing reverse curls

10*20 kg

supersæt:

concentration curls

12*15 kg

standing reverse curls:

10*15 kg

Supersæt:

prone rear delt flies

15*5 kg

Seated rows

12*65 kg

supersæt

prone rear delt flies

15*6 kg

Seated rows

10*80 kg

supersæt

dumbell pullovers

12*35 kg

pulldowns

10*65 kg

35 pushups

venlig hilsen Blackmoore

Jeps..svaret er tungere vægte og tungere øvelser.

jeps, vi taler om alle de store,som squat, dødløft, bent rows, chinups etc. Du skal ned i reps, op i vægt og op i intensitet. Og selv om man er på SU kan det godt lade sig gøre (jeg er stadig på SU...sørgeligt :()..det handler om at prioitere. Da jeg skiftede fra hyggecenteret nede i kollegiekælderen til træning i et større center steg mit bænkpres 20 kg.. motivation, tungere vægte og bedre træning. Det er vejen frem

Held og lykke

Venlig hilsen blackmoore

fair nok... jeg må nok krybe til Korset og indrømme jeg har læst mine Flex blade gennem tiden. Jeg gør det ikke så meget mere, da det tiltaler mig mindre og mindre. Det ideal, der er i bladene nu ligger så langt fra noget jeg nogensinde kan eller vil nå. Der er sgu langt fra en Lee Labrada og Porter Cottrell til de 300 punds monstre, der hopper rundt på Mr. O scenen for tiden. Det er stadigt fascinerende, men min  interesse ligger nu mere indenfor de rammer, hvor jeg selv har muligheder for at forbedre mig. Og rigtig BB'er bliver jeg sgu aldrig, selvom jeg gerne vil have mere hypertrofi.

Der er dog stadig BB'er idag, der er flotte at se på,  Milos Sacrev, selvom han vist havde lidt med noget olie i armen, Dareem Charles (han ser sej ud, når han poser) og andre af de lettere fyre viser nogen særdeles velbyggede kroppe frem. Flex var også virkelig flot, da han var bedst. Stadig freaky, men flot.

Dorian er skrumpet. Men han måtte også til at ændre noget, da hans krop ikke kunne holde så godt til den vilde træning mere (da Tricepsen gik, var det ved at være tydeligt, at det ikke var så "sundt" mere)

Det er fedt med alle jer der bruger personlige avatarer..Måske skulle jeg få taget et billede af mig med hansker og sandsæk :) Nu må vi se :)

venlig hilsen Blackmoore

Onsdag den 23..

Meget træt. Skal lige passe på, jeg ikke smadrer mig selv for meget.

Squat 10*50 kg

10* 80 kg

4*110 kg

4*110 kg

front squat

10*50 kg

10*50 kg

Kørte stille og roligt , da jeg ikke havde så megeg energi

Pull ups

Ladder med 1,2,3,4 og 5

sit ups

Hyperextensions

Mandag den 21 om aftenen

Boksetræning

1/2 times opvarmning

40 min kamptræning

20 min styrketræning

kørte rigtigt godt, der blev gået til den :)

Var træt her til morges efter en 3 dages overlevelsestur i weekenden..uden alt for meget mad og søvn..så træningen blev lidt mindre intens end jeg havde håbet på

Dips:

4

6

7

8

EZ bar biceps curls:

9*40 kg

9*40 kg

Bænkpres:

12*60 kg

4*90 kg

4*90 kg

12*60 kg wide grip

10*60 kg close grip

Tjooo.. det er da meget sjovt at runde de 100 kg.. men livet var nu nemmere, da jeg vejede 90 kg.. Det er hårde at løbe, klatre og alt den slags nu end det var for de der efterhånden mange kg siden.. men rigtige mænd vejer naturligvis over 100 kg.. og kan bænke deres egen kropsvægt.. mere end en gang ;)

venlig hilsen Blackmoore

mht skulderskade og bænkpres. Jeg havde i lang tid en skulder, der havde det rigtigt skidt med almindelige bænkpres. Men jeg havde ingen problemer når jeg kørte dem med en let incline.  Efter at have lavet rotary cuff øveler flittigt i et halvt år, samtidig med jeg bænkede incline, kunne jeg sagtens bænke normalt igen. Så, Thomas har ret, man skal arbejde udenom problemet, og ikke fortsætte med at hamre løs, hvis det gør ondt.

venlig hilsen Blackmoore

1) Gør som Blackie siger...han har ret

2) Find nogen at træne sammen med. Og find en træningsform, der passer dig. Og det behøver ikke være hardcore styrkeløft /BB (selvom vi nok er mange herinde, der mener det er vejen frem ;) Find en sport, der er sjov for dig..så er det ligemeget om det er fodbold, karate, løb, fitness eller hvad du nu har lyst til. Bare det er så sjovt, at du gider tage afsted. Og så er det godt at ha' en makker, for så kommer man også afsted de dage, man ikke gider.

På en måde er du heldig..du kommer til at se kanon forbedringer i løbet af 3 måneder:)

3) Men kør ikke for hårdt på..Din krop er slap, og du bliver ikke hurtigere stærk ved at give dig selv en skade i løbet af 14 dage, så tag hovedet med, når du snørrer løbeskoene.

held og lykke med det..og god arbejdslyst

(P.S: lidt propaganda: .boksning giver kanon meget styrke og kondi... prøv det..hvis du har lyst) :D

Hvornår startede jeg?

Sådan lidt før jeg startede i hæren i 1993.jeg var vel 17, eller lige fyldt 18 da jeg begyndte at gøre mig klar til "foreningen for krigens bevarelse"

Derefter nogen år hvor det var lidt pjat i kollegiets motionsrum.. meget "strandtræning..biceps og bryst".. men hvad pokker, min inspiration kom fra et nummer af Flex i ny og næ :(

Begyndte at tage det mere seriøst da jeg skiftede til et større center, ( for 2 år siden) med flere, inspirerende, løftere.

Har kørt på med styrketræning ved siden af anden sport- først ved siden af klatring og så ved siden af boksning.

Kørte hårdt på indtil jeg blev skadet i sommers (brækkede kravebenet)- er ved at ha' styrken fuldt tilbage nu, og glæder mig til at blive strækere

Start: (det er sgu længe siden..så tag dem med et gran salt, jeg har imgen træningsdagbøger fra den gang)

Bænkpres 1*50 kg

Squat med 50 kg ( i elendig stil :( )

Curls med 10 kg håndvægte

One arm rows 12,5 kg

Nu:

bedste bænk 3*110 kg

Squat: har lige kørt 2*110 i dag, med god stil, uden at være presset

Har kørt 10*110 kg en dag hvor jeg var rigtig sej ;)

Dødløft: Bedste 3*150 kg

Bent rows: 10*80 kg

Motivation:

Da jeg startede var det at få lidt styrke ( jeg var en pindarm som det kan ses) inden hæren. Siden var det sådan lidt tidsfordriv, men jeg var lidt træt af at jeg blev så langsomt stærkere (og hvis man skulle tro bladene var det fordi jeg ikke tog mega Bullshit Mass 4000XXX*whatever ). Nu hvor styrken stiger er motivationen at nå et bænkpres på 130 kg, et dødløft på 180 og et rent squat på 150, samtidig med jeg bliver en bedre bokser... Og det skulle være muligt her i løbet af det næste år. Styrken stiger nok ikke så meget her frem til sommer, hvor jeg gerne vil smide et par kg. flæsk, men så til efteråret er der gode muligheder..igen :)

venlig hilsen Blackmoore

Onsdag aften:

1/2 times opvarmning

15 min sandsækstræning

15 min teknisk træning

1/2 times styrke/kredsløbstræning

mht kost

jeg prøver ikke at stige for meget i vægt lige nu...eller rettere sagt, vil gerne undgå at bildækket udvider sig endnu mere.

Typisk dag:

Morgen. Havregryn, enten som grød eller med mælk, eller müsli med mælk.

Træning

Lige efter træning: 1 banan+ 1 l mælk eller 1 l cacaomælk+ kreatin, hvis det er en periode, hvor jeg bruger det

Middag: Hvad der er i kantinen. Prøver at holde mig til noget med kød og grøntsager+ 1/2 l mælk

eftermiddag: 1/2 l mælk, eller frugt

Aften: Hvad der nu er..Ofte tun, pasta, æg og masser af grøntsager. jeg er pjattet med at lave god mad:) prøver at undgå alt for meget fedt, og holde proteinen høj

Hvis det er en dag jeg har trænet snupper jeg en dåse tun-ren- inden jeg går i seng.

Holder mig fra alkohol og sodavand i hverdagene. Junkfood..kun Torsdag når jeg spiller rollespil, og det prøver jeg også at skære ned på ( men de andre giver mig stadig deres rester..."du er jo så stor, du kan godt spise resten af den her, ikke?" )

jeg drikker alt for meget kaffe..det er en arbejdsskade.

Jeg håber at min øgede cardio+ Boksetræningen kan skære ned på fedtprocenten. Hvis ikke det virker efter et par måneder, må jeg til at skære ned på kulhydraterne.

venlig hilsen Blackmoore..

Med rack mener jeg et stativ hvor man kan gå ind og tage/smide vægten nemt...Formet som 2 en retvinklet trekanter, hvor den skrå side, med holderne til vægten, peger ud mod løfteren.

Et smith stativ styrer... og gør det nemmere, og er derfor noget skidt ;)

Hilsen Blackmoore

Jeps... man skal ha' respekt for squat. Jeg øger derfor også mine løft ret forsigtigt, og er meget opmærksom på min krops signaler. Hvis jeg er i tvivl om en vægt er "ok" går jeg halvt ned.. og så op igen. Da mit svageste punkt er i bunden og jeg er betydeligt stærkere længere oppe, kan jeg så "mærke"om det her er helt galmandsværk eller ej... Hvis den føles for tung på denne "halve" rep er den HELT sikkert for tung længere nede. Og enig..der er en grund til at der er en squat rack. Vi har desværre ikke et powercage..det ville ellers være fedt :)

Venlig hilsen Blackmoore

Kom ud af stativet og ind i power racken :)

Seriøst. det er hårdere at køre med frie vægte ..og dermed bedre :) Stativet styrer vægten for dig, og tvinger din krop ind i en "groove" som du ikke selv vælger. jeg har selv kørt en del smith machine squats gennem tiden, både pga. dovenskab og frygt for dfe tunge vægte, men den rigtige fremgang i mien ben er først kommet efter jeg er begyndt at satse mest på squat i den frie form.  man skal koncentrere sig mere om teknikken i den frie form, og det kræver mere arbejde, men udbyttet er også højere

venlig hilsen Blackmoore

Prøv eventuelt at se denne artikel fra Ian King:

http://www.testosterone.net/html/body_89lazy.html

venlig hilsen Blackmoore

Onsdag den 16-1

Ben:

Opvarmning:

3 sæt hyperextensions

3 sæt leg extensions

Squat:

15*50 kg

9*80 kg

1*90 kg

1*100 kg

2*110 KG (KØRTE OVERRASKENDE NEMT :))

10*80 kg

Dødløft:

15*50 kg

9*90 kg

2*120 kg sumo

1*140 kg sumo

1*150 kg normal (den var hård ....)

Leg curls:

6*25 kg

6*30 kg

...se nu hvad alle i styrkegutter har fået mig til... jeg kører jo tunge singles... onde mennesker :)

venlig hilsen Blckmoore

Pause..kommer enormt meget an på hvad jeg træner...

LIge nu følger jeg et Ian king program, hvor han gør meget ud af supersæt. Men når man har kørt sådan 2 sæt back to back, skal der liiige gå nogen minutter før man er klar igen. Naturligvis vil jeg ikke køre med supersæt hele tiden, men det er spændende at prøve, og giver relativt stor stress med en lav volumen.

Ellers træner jeg med en makker, og vi kører på skift..med den tid det tager at skifte vægte og den slags plejer det at passe med ca 1 1/2 min- 2 min mellem hvert sæt. ( lidt længere hvis det er RIGTIGT tunge squats/bænkpres/dødløft der skal køres) Jeg kan godt lide at træne "hurtigt" og så komme hjem og spise :).

I boksetræningen bruger man slet ikke pauser ;)..

Venlig hilsen Blackmoore

mandag den 14...var lidt bombet, og havde lav energi, men kom op og træne alligevel..men måtte aflyse boksning..for lidt krudt på kedlerne:

Underarmscurl med stang. strip sæt, uden pauser imellem:

20*20 kg, 20*15 kg, 20*10 kg

supersæt:

triceps EZ bar extensions:

10*32,5 kg

Dips:

8 reps

normale sæt:

Biceps EZ bar curls

12*32,5 kg, 10*32,5 kg

Supersæt:

lateral raises:

16*10 kg

Smith machine shoulderpresses

6*60 kg

supersæt

Dumbel flyes:

15*17,5 kg

Benchpresses

10*60 kg

Det gør altså avs at lave bænkpres sekunder efter man er færdig med flyes, men det er hårdt på den fede måde :)

jeg har en god ven der er fridykker..måske kan hans hjemmeside hjælpe dig lidt??

http://www.freediver.subnet.dk/index.html

Venlig hilsen Blackmoore