cookie_sq Posted June 11, 2008 Report Share Posted June 11, 2008 Fra på søndag skal jeg starte nyt program: Hvad siger folket til det her som det grundlæggende?Der skal self hjælpeøvelser til for abs, biceps, triceps etc. Forslag?MondayBenchLight squat/frontROW variationTuesdaySquatLight benchGlute Ham raises/Pullthrough/etcWedneysdayOlympic lifts dayThursdayBenchLight DLROW variationFridaySquatLight benchGlute Ham raises/Pullthrough/etcSaturdayBenchLight squat/frontROW variationSundayDeadliftLight benchGlute Ham raises/Pullthrough/etc Quote Link to comment Share on other sites More sharing options...
Comedian Posted June 11, 2008 Report Share Posted June 11, 2008 Hvis du kan følge det program, uden at overtræne massivt, så træner du ikke tungt nok. Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted June 11, 2008 Author Report Share Posted June 11, 2008 Hvis du kan følge det program, uden at overtræne massivt, så træner du ikke tungt nok.Har du set det jeg har lavet de sidste 3 uger? Quote Link to comment Share on other sites More sharing options...
SaintPauli Posted June 11, 2008 Report Share Posted June 11, 2008 Mere er bedre!!!!Rock'n Roll SaintPauli Quote Link to comment Share on other sites More sharing options...
Comedian Posted June 11, 2008 Report Share Posted June 11, 2008 Har du set det jeg har lavet de sidste 3 uger?Desværre, ja Less is more. Hvorfor overhovedet træne 7 gange om ugen? Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted June 11, 2008 Author Report Share Posted June 11, 2008 Fordi jeg kan lide at træne, fordi jeg har tid til det.Kunne det tænkes i gad komme med nogen korrektioner? Ud over "baahhhhhhhh to much!!!1" Quote Link to comment Share on other sites More sharing options...
/Niels Posted June 11, 2008 Report Share Posted June 11, 2008 Jeg synes det ser helt perfekt ud - kan ikke se at det kan gøres bedre :4whistling: Quote Link to comment Share on other sites More sharing options...
Comedian Posted June 11, 2008 Report Share Posted June 11, 2008 Fordi jeg kan lide at træne, fordi jeg har tid til det.Kunne det tænkes i gad komme med nogen korrektioner? Ud over "baahhhhhhhh to much!!!1"Er det ikke en pointe, der er værd at tage med, at du med stor sandsynlighed ville opnå bedre fremgang med mindre volumen/lavere frekvens? Jeg holder på, at det er for meget arbejde og hvis du kører det, ikke vil have høj nok intensitet. Quote Link to comment Share on other sites More sharing options...
Comedian Posted June 11, 2008 Report Share Posted June 11, 2008 Jeg synes det ser helt perfekt ud - kan ikke se at det kan gøres bedre :4whistling:Hvad fisker du efter? Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted June 11, 2008 Author Report Share Posted June 11, 2008 Jeg synes det ser helt perfekt ud - kan ikke se at det kan gøres bedre :4whistling:Niels foreslog noget i retning af dette da jeg spurgte ham i dag til træning. Quote Link to comment Share on other sites More sharing options...
Fistandantilus Posted June 12, 2008 Report Share Posted June 12, 2008 Mandag mangler biceps.Tirsdag mangler biceps.Onsdag mangler biceps.Torsdag mangler biceps.Fredag mangler biceps.Lørdag mangler biceps.Søndag mangler biceps.Biceps er ikke en hjælpeøvelse!!!Men hvorfor ingen chins?Og jeg kan godt lide at der er nogen laterals i et træningsprogram et par gange om ugen. Ellers får du meget begrænset side-skuldertræning.Og hvad betyder 133? -Nu har du brugt det så mange gange! Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted June 12, 2008 Author Report Share Posted June 12, 2008 Men hvorfor ingen chins?Im fatOg jeg kan godt lide at der er nogen laterals i et træningsprogram et par gange om ugen. Ellers får du meget begrænset side-skuldertræning.Og hvad betyder 133? -Nu har du brugt det så mange gange!Endelig en der spurgte :-)133' som i lee' !!!Jeg er ved at indføre det. Det bliver stort. Quote Link to comment Share on other sites More sharing options...
SaintPauli Posted June 12, 2008 Report Share Posted June 12, 2008 Endelig en der spurgte :-)133' som i lee' !!!Jeg er ved at indføre det. Det bliver stort.133 er næsten 1337! Rock'n Roll SaintPauli Quote Link to comment Share on other sites More sharing options...
Charlie T Posted June 12, 2008 Report Share Posted June 12, 2008 Mandag - Tung bænk + sideøvelserTirsdag - Squat + sideøvelserOnsdag - Cardio (du er jo yderst fed)Torsdag - Medium bænk + sideøvelserFredag - Dødløft + sideøvelserLørdag - Speed bænkSøndag - Cardio (igen, du vejer mere end mig)^ Oleksandr Kutcher apprentice (almost) Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted June 13, 2008 Author Report Share Posted June 13, 2008 MondayBenchLight squat/frontROW variationTricepsTuesdaySquatLight benchGlute Ham raises/Pullthrough/etcSide skulderWedneysdayOlympic lifts day - Light weightsThursdayBenchLight DLROW variationTricepsFridaySquatLight benchGlute Ham raises/Pullthrough/etcSide skulderSaturdayBenchLight squat/frontROW variationTricepsSundayDeadliftLight benchGlute Ham raises/Pullthrough/etcSide skulderOg efter at have set M2 - Magnificent Mobility kommer der også lidt mere fokus på opvarmningen, random curls 3 x uge. Kan ikke lige bestemme mig for hvilke dage. Og mave 3 x uge, de dage jeg ikke kører curls.Der er selvfølgelig lidt trial and error over det, hvis det er for hårdt med det samme må jeg jo justere i det. Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted June 13, 2008 Author Report Share Posted June 13, 2008 Mandag - Tung bænk + sideøvelserTirsdag - Squat + sideøvelserOnsdag - Cardio (du er jo yderst fed)Torsdag - Medium bænk + sideøvelserFredag - Dødløft + sideøvelserLørdag - Speed bænkSøndag - Cardio (igen, du vejer mere end mig)^ Oleksandr Kutcher apprentice (almost) Hvis jeg får damen der at lege med skal jeg nok lave det der program :-) Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted June 14, 2008 Author Report Share Posted June 14, 2008 revideret udgaveMondayBench - Trøje dagLight squat/frontROW variationTricepsAbsTuesdaySquat - 5x5 ishLight benchGlute Ham raises/Pullthrough/etcSide skulderCurl/chinsWedneysdayOlympic lifts day - Light weightsThursdayBenchLight DL - Noget speed DLROW variationTricepsAbs FridaySquat - Tung op på en tung whatever (1'er, 2'er eller 3'er)Light benchGlute Ham raises/Pullthrough/etcSide skulderCurls/chins ¨SaturdayBenchLight squat/frontROW variationTricepsAbsSundayDeadlift - Op på en tung whateverLight benchGlute Ham raises/Pullthrough/etcSide skulderCurls/chins Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted July 4, 2008 Author Report Share Posted July 4, 2008 Har overlevet nogle uger med træning hverdag, så nu skulle der rodes lidt rundt i det. Det gav følgende:My best lift raw160/120/172.5 (352.7/264.5/380.2)Equipped (in meet)230/175/190 (507/385.8/418.8)In raw squat I have a great weakness, my upper body tilts forward when I get deep with decent weight.Btw, I have bench meet 23 august. Full meet 4. octoberMore edit: Im thinking about doing the Russian squat cyclus for six weeks, on the squat days, link:http://www.dragondoor.com/...cler/mode3/408/Then going back to doing the below, and thinking about adding equipment on the heavy day.My programme looks like this at the moment:----MondayBench - Shirt dayLight front squatROW variation - Chest supported RowsAbsTriceps - Bench LockoutsTuesdaySquat - 5x5'ish, 3x5 at topweightLight press - dipsGlute Ham raisesSide laterals1 set ChinscurlsFacepullsWedneysdayOlympic lifts day - Light weightsOH-SQ 6x6Snatch from blocks 4x4 + 3x3Powerclean + Frontsquat 4+4x4, 3+3x3ThursdayBench medium day, 5x5Light DL - Speed work. 8x3@60to70%ishROW variation - Pulldown to chestTriceps - Triceps pushdownAbsFridaySquat - Heavy, going for for 1, 2 or 3 rep PRLight press - Incline DB pressGlute Ham raisesSide laterals1 set chinscurlsfacepullsSaturdayBench - Heavy, going for for 1, 2 or 3 rep PRLight Fronts squatROW variation - DB rowsTriceps - speed bench 8x3AbsSundayDeadlift - Heavy, going for for 1, 2 or 3 rep PRLight press - Standing One arm pressGlute Ham raisesSide laterals1 set chinsCurlsFacepulls---------------------------------After reading up on some stuff I believe I need to change some things, add reverse hypers, mixed up stuff instead of just running glute-hamraises all the time etc.How I THINK it gets better:----MondayReverse Hypers without added weight high repCable Standing Crunch light 20 repsBench - Shirt dayLight front squatROW variation - Chest supported RowsSome heavy abs workDimel DL 2x20/Ukranian DL 3x20 2 week cyclesTriceps - Bench Lockouts-----TuesdaySquat - 5x5'ish, 3x5 at topweightLight press - dipsGlute Ham raisesSide laterals1 set ChinscurlsFacepulls----WedneysdayReverse Hypers without added weight high repCable Standing Crunch light 20 repsOlympic lifts day - Light weightsOH-SQ 6x6Snatch from blocks 4x4 + 3x3Powerclean + Frontsquat 4+4x4, 3+3x3some heavy abs work----ThursdayBench medium day, 5x5Light DL - Speed work. 8x3@60to70%ishglute ham raisesROW variation - Pulldown to chestTriceps - Triceps pushdownSide laterals1 set chinsCurlsFacepulls----FridayReverse Hypers without added weight high repCable Standing Crunch light 20 repsSquat - Heavy, going for for 1, 2 or 3 rep PRLight press - Incline DB pressWeighted reverse hypersDimel DL 2x20/Ukranian DL 3x20 2 week cycles----SaturdayBench - Heavy, going for for 1, 2 or 3 rep PRLight Fronts squatglute ham raisesROW variation - DB rowsTriceps - speed bench 8x3@60to70%ishSide laterals1 set chinsCurlsFacepulls----SundayReverse Hypers without added weight high repCable Standing Crunch light 20 repsDeadlift - Heavy, going for for 1, 2 or 3 rep PRLight press - Standing One arm pressRackpulls up to heavy 3 rep 2 weeks / Goodmornings 2 weeks 3 - 5 repsAny feedback is greatly appriciated :-) Quote Link to comment Share on other sites More sharing options...
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