mvk Posted June 18, 2009 Author Report Share Posted June 18, 2009 Onsdag d. 17/6 Squat knæbind + reverse blå bånd - 80 kg i bund 1x3 @ 230 6x3 @ 250 Smal bænk + blå bånd 7x3 @ 80 Et bens squat box 4x6 @ BW Pushpres 4x5 @ 80 Quote Link to comment Share on other sites More sharing options...
mvk Posted June 18, 2009 Author Report Share Posted June 18, 2009 Torsdag d. 18/6 Squat 5x3 @ 100 Bænk 5x3 @ 80 Dødløft 5x3 @ 120 Mave + Skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted June 19, 2009 Author Report Share Posted June 19, 2009 Fredag d. 19/6 Pas 1: Box Squat 1x5 @ 120 3x5 @ 150 Bænkpres 1x5 @ 110 2x5 @ 125 2x5 @ 110 Pas 2: Dødløft + blå bånd 9x2 @ 130 Benpres 11x2 @ 280+slæde Stem foran 4x5 @ 60 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted June 20, 2009 Author Report Share Posted June 20, 2009 Lørdag d. 20/6 Smal bænk + blå bånd 7x3 @ 80 Stødhiv 1x3 @ 120 1x3 @ 140 3x3 @ 160 1x3 @ 140 Pull over 4x8 @ 40 Db. tri roll 4x6 @ 22 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted June 21, 2009 Author Report Share Posted June 21, 2009 Søndag d. 21/6 Sled dragging 1x30 min Relax i skansebadet 1x45 min Quote Link to comment Share on other sites More sharing options...
mvk Posted June 22, 2009 Author Report Share Posted June 22, 2009 Mandag d. 22/6 Fra idag øges træningsmængden, så jeg nu træner 9 pas om ugen. Det bliver fordelt således: Mandag - 2 pas Tirsdag - 1 pas Onsdag - 2 pas Torsdag - 1 pas Fredag - 2 pas Lørdag - 1 pas Derudover kommer så restitutionstræning om søndagen i svømmehallen... Dagens træning: Pas 1: Ben foran blok 1x5 @ 110 3x4 @ 120 1x5 @ 110 Bænkpres m. pressignal 1x5 @ 110 1x5 @ 125 1x5 @ 135 - pr + 5 kg 1x5 @ 140 - pr + 10 kg 1x5 @ 110 Træk til bryst 4x8 @ 60 Pas 2: Træk 11x2 @ 75 Stød 2+2 @ 100 2+1 @ 110 2+1 @ 115 2+2x5 @ 100 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted June 23, 2009 Author Report Share Posted June 23, 2009 Tirsdag d. 23/6 Dødløft dragt 1x4 @ 210 1x4 @ 235 1x4 @ 255 1x2 @ 270 1x1 @ 300 - Pr + 7.5 kg havde 2. rep lige op over knæene før den gik i stå.... Èn arms stem + rød bånd 1x6 @ 12 1x6 @ 15 1x6 @ 18 2x6 @ 15 Db tri pres 4x6 @ 18 Hiv til hage bånd 3x8 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted June 26, 2009 Author Report Share Posted June 26, 2009 Onsdag d. 24/6 Pas 1: Ét bens squat på box 4x5 @ BW Stiffleg sumo død db. 5x5 @ 35 Pushpres 2x5 @ 80 2x5 @ 90 1x5 @ 80 Pas 2: Squat knæbind + reverse blå bånd - 80kg i bund 3x3 @ 225 1x3 @ 250 4x3 @ 230 Smal bænk + blå bånd 8x3 @ 80 Quote Link to comment Share on other sites More sharing options...
mvk Posted June 26, 2009 Author Report Share Posted June 26, 2009 Fredag d. 26/6 Pas 1: Squat box 11x2 @ 120 Bænk 2x5 @ 120 3x5 @ 110 Dødløft + blå bånd 5x4 @ 140 Pas 2: Benpres 4x6 @ 300 Pullover 4x8 @ 45 Stem 5x5 @ 70 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted June 29, 2009 Author Report Share Posted June 29, 2009 Lørdag d. 27/6 Smal bænk 11x2 @ 100 Stødhiv 1x3 @ 140 2x3 @ 160 3x3 @ 140 Db. tri roll 4x6 @ 18 Sled dragging 30 min Quote Link to comment Share on other sites More sharing options...
mvk Posted June 29, 2009 Author Report Share Posted June 29, 2009 Søndag d. 28/6 Squat 5x3 @ 80 Bænk 5x3 @ 80 Dødløft 5x3 @ 120 Quote Link to comment Share on other sites More sharing options...
mvk Posted June 29, 2009 Author Report Share Posted June 29, 2009 Mandag d. 29/6 Pas 1: Ben foran blok 2x5 @ 100 4x4 @ 110 Bænk 1x5 @ 120 1x5 @ 135 1x4 @ 145 - miss på sidste rep, men pr alligevel... 3x5 @ 120 Træk til bryst 4x8 @ ? Pas 2: Råtræk 13x2 @ 75 - Lidt bøvl med lænden Frivend + opadstød 2+2x9 @ 90 - Samme Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted June 30, 2009 Author Report Share Posted June 30, 2009 Tirsdag d. 30/6 Dødløft m. dragt og låsegreb 1x4 @ 200 1x4 @ 220 5x2 @ 240 Én arms stem + bånd 5x6 @ 15 Tri pres db. 4x6 @ 18 Hiv til hage + blå bånd 4x8 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted July 1, 2009 Author Report Share Posted July 1, 2009 Onsdag d. 1/7 Pas 1: Ét bens squat på box 4x6 @ BW Stiffleg sumo dødløft med håndvægt 5x5 @ 35 Pushpres 1x5 @ 80 1x5 @ 90 3x5 @ 80 Pas 2: Squat knæbind + reverse blå bånd -80 kg i bund 1x3 @ 235 2x3 @ 255 5x3 @ 235 Smal bænk + blå bånd 8x3 @ 80 Quote Link to comment Share on other sites More sharing options...
mvk Posted July 2, 2009 Author Report Share Posted July 2, 2009 Torsdag d. 2/7 Squat 5x3 @ 80 Bænk 5x3 @ 80 Dødløft 5x3 @ 120 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted July 3, 2009 Author Report Share Posted July 3, 2009 Fredag d. 3/7 Pas 1: Benpres 4x6 @ 300 Pull over 4x8 @ 45 Stem 5x5 @ 60 Pas 2: Squat box 13x2 @ 120 Bænk 5x5 @ 120 Dødløft + blå bånd 5x4 @ 125 Quote Link to comment Share on other sites More sharing options...
mvk Posted July 4, 2009 Author Report Share Posted July 4, 2009 Lørdag d. 4/7Smal bænk13x2 @ 100Stødhiv7x3 @ 130Db. tri roll4x6 @ 18Sled dragging 1 @ 30 min Quote Link to comment Share on other sites More sharing options...
mvk Posted July 7, 2009 Author Report Share Posted July 7, 2009 Mandag d.6/7 Pas 1: Squat 3x3 @ 140 3x2 @ 140 Floor press 1x3 @ 120 1x3 @ 135 2x3 @ 120 Seated row 3x8 @ 75 Pas 2: Træk 10x2 @ 75 Stødhiv 1x3 @ 130 2x3 @ 150 2x3 @ 130 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted July 7, 2009 Author Report Share Posted July 7, 2009 Tirsdag d. 7/7 Dødløft m. udstyr 1x4 @ 225 1x2 @ 250 1x2 @ 260 1x0 @ 270 - Låsegrebet svigtede, men kunne knap holde 240 i sidste uge så mon ikke jeg holde dem i næste uge 1x4 @ 225 Én arms stem 1x6 @ 18 2x6 @ 25 1x6 @ 18 Tri press db. 1x6 @ 18 2x6 @ 25 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted July 9, 2009 Author Report Share Posted July 9, 2009 Onsdag d. 8/7 Pas 1: Èt bens squat på box 3x6 @ BW Smal bænk 10x2 @ 100 Pushpres 4x5 @ 80 Pas 2: Squat halv dragt (gamle) + bind 1x2 @ 170 1x2 @ 215 1x2 @ 230 1x2 @ 240 4x2 @ 215 - Nok den værste omgang squat jeg længe har lavet. Kroppen var helt død, dragten var løs og jeg formåede ikke én enkelt gang at ramme den samme bane 2 gange i træk. En rigtigt OFF DAY Stiff leg sumo dødløft håndvægte 4x5 @ 35 Band pull bryst 3x10 Mave Quote Link to comment Share on other sites More sharing options...
mvk Posted July 12, 2009 Author Report Share Posted July 12, 2009 Fredag d. 12/7 Squat 4x3 @ 110 Bænk 5x3 @ 80 Dødløft 5x3 @ 100 Quote Link to comment Share on other sites More sharing options...
mvk Posted July 12, 2009 Author Report Share Posted July 12, 2009 Lørdag d. 13/7 Bænk i trøje(Katana) 1x2 @ 180 - klods 4 2x2 @ 200 - klods 3 3x2 @ 200 - klods 2 Stød 2+2 @ 100 2+1 x5 @ 110 2+2 @ 100 Db. tri roll 3x6 @ 18 Band pull bryst 3x10 Sled dragging 1x40min Quote Link to comment Share on other sites More sharing options...
mvk Posted July 14, 2009 Author Report Share Posted July 14, 2009 Mandag d. 14/7 Pas 1: Squat 5x3 @ 140 4x2 @ 140 Floorpress 1x3 @ 120 3x3 @ 130 2x3 @ 110 Seated row 1x7 @ 65 1x7 @ 75 2x7 @ 85 Pas 2: Træk 14x2 @ 75 Stød 2+2x2 @ 100 2+1 @ 110 2+2x2 @ 100 Frivend + opadstød 2+2x4 @ 100 Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted July 15, 2009 Author Report Share Posted July 15, 2009 Tirsdag d. 14/7 Dødløft dragt - låsegreb 1x4 @ 225 2x2 @ 255 - Besvær med at holde dem.... 2x2 @ 215 - Endda besvær med at holde disse også, en dårlig fingerdag 2x2 @ 220 - sidste sæt med krydsgreb Èn arms stem + bånd 5x6 @ 18 1x6 @ 25 Tri press db. 1x6 @ 18 1x6 @ 25 1x6 @ 27 1x6 @ 29 1x6 @ 35 - Pr! Mave + skulder Quote Link to comment Share on other sites More sharing options...
mvk Posted July 15, 2009 Author Report Share Posted July 15, 2009 Onsdag d. 15/7 Pas 1: Èt bens squat box 5x6 @ BW Smal bænk + blå bånd 9x3 @ 80 Pushpres 1x5 @ 80 1x5 @ 90 4x5 @ 80 Pas 2: Squat halv dragt(ny metal king) + knæbind 1x2 @ 170 1x2 @ 215 1x2 @ 235 2x2 @ 250 6x2 @ 230 - Det kørte lidt bedre idag, men der er bare intet spark i den metal som halv dragt. Teknikken er ude på et sidespor for tiden, men den skal nok komme tilbage.... Stiffleg sumo db. dødløft 6x5 @ 35 Band pull 4x10 Quote Link to comment Share on other sites More sharing options...
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