August 24, 26, 28

[MRQ]

Som i kan se, er jeg i gang med en nuværende Boris Sheiko B2. Første uge gennemført.

Efter start på en Sheiko, har jeg også valgt at lave lidt om på mine sove- og træningsvaner. Plejer at have hverdage fra 06:45-18:15 men nu har jeg 05:45-16:15 hvorfor jeg nu skal op 05:15 i stedet for 05:45.

1 time er ikke meget til at gennemføre et Sheiko pas, derfor har jeg valgt at tage kortere pause, og supersette alle støtteøvelser.

Mandag 24/08-09

Træning fra 06:30 til 07:30.

Benchpress

1 x 5 @ 50% 40,0

2 x 4 @ 60% 47,5

2 x 3 @ 70% 55,0

6 x 3 @ 80% 65,0

Squat

1 x 5 @ 50% 47,5

1 x 4 @ 60% 57,5

2 x 3 @ 70% 67,5

5 x 3 @ 80% 75,0

Benchpress

1 x 5 @ 50% 40,0

1 x 5 @ 60% 47,5

5 x 5 @ 70% 55,0

Flat Dumbell Flies

5 x 10 @ 7, 7, 7, 9, 11

Squat

1 x 5 @ 55% 52,5

1 x 4 @ 65% 62,5

5 x 3 @ 75% 72,5

Goodmornings (standing)

5 x 5 @ 30, 40, 40, 45, 50

Onsdag 26/8-09

Benchpress

1 x 5 @ 50% 40,0

1 x 5 @ 60% 47,5

2 x 4 @ 70% 55,0

2 x 3 @ 75% 60,0

2 x 2 @ 80% 65,0

2 x 1 @ 85% 67,5

2 x 2 @ 80% 65,0

2 x 3 @ 75% 60,0

1 x 4 @ 70% 55,0

1 x 6 @ 65% 52,5

1 x 8 @ 60% 47,5

1 x 10 @ 55% 45,0

1 x 12 @ 50% 40,0

Flat Dumbell Flies

5 x 10 @ 9, 9, 9, 9, 9

Deadlift from boxes

1 x 5 @ 60% 77,5

2 x 4 @ 70% 90,0

3 x 3 @ 80% 105,0

4 x 2 @ 90% 117,5

Squat Scissors

5 x 5 @ - - - - -

Abs

3 x 10 @ - - -

Fredag 28/08-09

Squat

1 x 5 @ 50% 47,5

2 x 4 @ 60% 57,5

2 x 3 @ 70% 67,5

5 x 3 @ 80% 75,0

Benchpress

1 x 5 @ 50% 40,0

2 x 4 @ 60% 47,5

2 x 3 @ 70% 55,0

6 x 2 @ 80% 65,0

Dips

5 x 6 @ BW - - - -

Squat

1 x 5 @ 50% 47,5

2 x 5 @ 60% 57,5

4 x 4 @ 70% 67,5

French Press

5 x 10 @ 15 15 15 15 15 (stang ikke medregnet)

Goodmornings (seated)

5 x 5 @ - - - - -