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Seiff · September 8, 2010

Loggen er udelukkende lavet for at holde lidt styr på min træning.

Status pt.

Random "skade" i lænden, igen.

Påvirker primært min evne til at lave dødløft, samt forsøge mig med ligende helkrops øvelser (snatch etc)

Skulle komme iorden igen i løbet af et par uger, dødløft er på standby resten af sheiko cycklussen, dvs 3 uger frem.

Springer knæ.

Er pt kun højre knæ som virker påvirket, har tideligere været begge.

3 måneders genoptræning, efter fys rådgivning, langsom tung træning.

Status er pt let squat og benpress.

Skuldre virker pt til at være skadesfri.

Program:

Sheiko bænk beginners 2.

Uden squat delen, dog med hjælpe øvelserne.

Dødløft delen er på standby indtil lænden igen arter sig, dvs resten af cyklussen.

Alt udover dette trænes efter et "forgodt befindende" HST princip.

Lave vægte med 12 reps, som øges i vægt, og falder i reps over en periode.

Har haft gode resultater med dette tidligere, så nu vil jeg have log over dette.

Bænk efter Sheiko overgår formentlig til en gang, tung let medium, let gerne explosivt med elastik.

Let defineret som 70% af den tunge dag og medium som 85%.

Eftersom det er Sheiko (maltrakteret) er det fullbody 3x om ugen (man ons fre)

14 dages pause inden start.

Kreatin loades i 10 dage, derefter 5g pr trænings pass.

HMB 500 2 om morgen 1 middag og en aften/træning.

1 pass følger.

Edited September 9, 2010 by Seiff

Seiff · September 8, 2010

Week 1 - Pass 1

Bænk:

1 x 5 @ 50% 57,5

2 x 4 @ 60% 70,0

2 x 3 @ 70% 80,0

6 x 3 @ 80% 92,5

Squat:

8 x 60kg

Læg:

12 x 70kg

Bænk:

1 x 5 @ 50% 57,5

1 x 5 @ 60% 70,0

5 x 5 @ 70% 80,0

Dumbell flies:

10 x 10kg

Godmornings (standing):

5 x 40kg

Curls (med reb):

12 x 35kg

Siddende rows:

12 x 80kg

Military:

8 x 40kg

Mave (kabeltårn):

10 x 55kg

Edited September 8, 2010 by Seiff

Seiff · September 8, 2010

Week 1 - Pass 2

Dødløft:

1 x 4 @ 50% 100,0

2 x 4 @ 60% 120,0

3 x 3 @ 70% 140,0

Bænk:

1 x 5 @ 50% 57,5

1 x 5 @ 60% 70,0

2 x 4 @ 70% 80,0

2 x 3 @ 75% 87,5

2 x 2 @ 80% 92,5

2 x 1 @ 85% 97,5

2 x 2 @ 80% 92,5

2 x 3 @ 75% 87,5

1 x 4 @ 70% 80,0

1 x 6 @ 65% 75,0

1 x 8 @ 60% 70,0

1 x 10 @ 55% 62,5

1 x 12 @ 50% 57,5

Dumbell flies:

10 x 10kg

Dødløft fra boxe:

1 x 5 @ 60% 120,0

2 x 4 @ 70% 140,0

3 x 3 @ 80% 160,0

Squat scissors (dumbells):

5 x 10kg

Latherals:

10 x 10kg

French press (DB):

10 x 12,5kg

Concentration curls:

10 x 12,5kg

Mave:

10 x bw

Edited September 8, 2010 by Seiff

Seiff · September 8, 2010

Week 1 - Pass 3

Bænk:

1 x 5 @ 50% 57,5

2 x 4 @ 60% 70,0

2 x 3 @ 70% 80,0

6 x 2 @ 80% 92,5

Dips(chest):

6 x bw

French press (Barbell):

10 x 35kg

Seated Rows:

12 x 80kg

Pull-up:

10 x bw

Curls:

12 x 35kg

Squat:

8 x 60kg

Læg:

12 x 70kg

Latherals:

10 x 10kg

Mave:

10 x 55kg

Lænd:

10 x bw

Edited September 8, 2010 by Seiff

Seiff · September 8, 2010

Week 2 - Pass 1

Bænk:

1 x 5 @ 50% 57,5

1 x 4 @ 60% 70,0

2 x 3 @ 70% 80,0

6 x 2 @ 80% 92,5

Dumbell flies:

10 x 10kg

Weighted pushups:

10 x bw+10kg

Squat:

10 x 60kg

Læg:

12 x 70kg

Godmornings:

5 x 50kg

Seated rows:

12 x 85kg

Pull-ups:

10 x bw

Curls:

12 x 35kg

Pushdown:

12 x 40kg

Military:

10 x 40kg

Latherals:

10 x 10kg

Mave:

10 x bw

Edited September 16, 2010 by Seiff

Seiff · September 8, 2010

Week 2 - Pass 2

Bænk:

1 x 5 @ 50% 57,5

1 x 5 @ 60% 70,0

2 x 4 @ 70% 80,0

2 x 3 @ 75% 87,5

2 x 2 @ 80% 92,5

2 x 3 @ 75% 87,5

2 x 5 @ 70% 80,0

1 x 7 @ 60% 70,0

1 x 9 @ 50% 57,5

Legpress:

10 x 120kg

Hacksquat:

8 x 50kg

Læg:

12 x 70kg

Frenchpress(DB):

10 x 12,5kg

DB rows:

12 x 30kg

Chin-ups:

10 x bw

Concentration curls:

12 x 12,5kg

DB shoulderpress(standing):

12 x 10kg+elastik

Upright rows:

10 x 30kg

Mave:

10 x 55kg

Edited September 16, 2010 by Seiff

Seiff · September 16, 2010

Week 2 - Pass 3

Bænk:

1 x 5 @ 50% 57,5

2 x 4 @ 60% 70,0

2 x 3 @ 70% 80,0

5 x 2 @ 80% 92,5

Squat:

10 x 60kg

Læg:

12 x 70kg

Bænk:

1 x 4 @ 55% 62,5

1 x 3 @ 65% 75,0

5 x 2 @ 75% 87,5

Seated Rows:

12 x 85kg

Pull-ups:

12 x BW

Curls:

12 x 35kg

Push-down:

12 x 40kg

Military:

12 x 40kg

Latherals:

12 x 10kg

Mave:

12 x 55kg

Seiff · September 16, 2010

Week 3 - Pass 1

Bænk:

1 x 5 @ 50% 57,5

1 x 4 @ 60% 70,0

2 x 3 @ 70% 80,0

5 x 3 @ 80% 92,5

Squat:

12 x 60kg

Læg:

16 x 70kg

Bænk:

1 x 5 @ 55% 62,5

2 x 5 @ 65% 75,0

4 x 4 @ 75% 87,5

Dumbell Flies:

10 x 12,5kg

Goodmornings:

5 x 50kg

Seated Rows:

12 x 90kg

Pull-ups:

12 x BW

Curls:

10 x 40kg

Pushdown:

10 x 45kg

Military:

10 x 45kg

Latherals:

12 x 10kg

Edited September 16, 2010 by Seiff

Seiff · September 16, 2010

Week 3 - Pass 2

Bænk:

1 x 6 @ 50% 57,5

1 x 5 @ 60% 70,0

2 x 4 @ 70% 80,0

2 x 3 @ 75% 87,5

2 x 2 @ 80% 92,5

2 x 1 @ 85% 97,5

2 x 2 @ 80% 92,5

2 x 3 @ 75% 87,5

1 x 5 @ 70% 80,0

1 x 7 @ 65% 75,0

1 x 9 @ 60% 70,0

1 x 11 @ 60% 55,0

1 x 13 @ 60% 50,0

Dumbell Flies:

10 x 12,5kg

Legpress:

12 x 130kg

Læg:

16 x 70kg

Hacksquat:

12 x 50kg

DB Rows:

12 x 30kg

Chin-ups:

10-12 x BW

Concentraion Curls:

12 x 12,5kg

Dips:

12 x BW

DB press (Elastik)

12 x 10kg+ela

Upright Rows:

12 x 30kg

Mave:

10 x BW

Seiff · September 18, 2010

Week 3 - Pass 3

Bænk:

1 x 5 @ 50% 57,5

1 x 4 @ 60% 70,0

2 x 3 @ 70% 80,0

6 x 3 @ 80% 92,5

Squat:

12 x 60kg

Læg:

16 x 70kg

Bænk:

1 x 5 @ 50% 57,5

2 x 5 @ 60% 70,0

5 x 5 @ 70% 80,0

Dumbell Flies:

10 x 12,5kg

Seated Rows:

12 x 90kg

Pull-ups:

12 x BW

Curls:

10 x 40kg

Pushdown:

10 x 45kg

Latherals:

12 x 10kg

Seiff · September 23, 2010

Week 4 - Pass 1

Bænk:

1 x 5 @ 50% 57,5

1 x 4 @ 60% 70,0

2 x 3 @ 70% 80,0

2 x 3 @ 80% 92,5

2 x 2 @ 85% 97,5

2 x 3 @ 80% 92,5

Dumbell Flies:

10 x 12,5kg

Chest dips:

8 x BW

Squat:

12 x 65kg

Læg:

16 x 80kg

Goodmornings:

5 x 55kg

Seated Rows:

12 x 95kg

Pull-ups:

12 x BW

Curls:

10 x 40kg

Push-down:

10 x 45kg

Military:

10 x 45kg

Latherals:

12 x 10kg

Mave:

10 x 60kg

Seiff · September 23, 2010

Week 4 - Pass 2

Bænk:

1 x 5 @ 50% 57,5

1 x 5 @ 60% 70,0

2 x 4 @ 70% 80,0

2 x 3 @ 75% 87,5

2 x 2 @ 80% 92,5

1 x 4 @ 75% 87,5

1 x 5 @ 70% 80,0

1 x 6 @ 65% 75,0

1 x 7 @ 60% 70,0

1 x 8 @ 55% 62,5

1 x 9 @ 50% 57,5

Dødløft:

10 x 110kg

Dumbell Flies:

10 x 12,5kg

Benpres:

12 x 130kg

Læg:

16 x 80kg

Chin-ups:

12 x BW

Concentration Curls:

12 x 12,5kg

Dips:

12 x BW

Shoulder press(Elastik):

12 x 10kg+ela

Upright Row:

12 x 30kg

Mave:

10 x BW+10kg

Seiff · September 25, 2010

Week 4 - Pass 3

Bænk:

1 x 5 @ 50% 57,5

1 x 4 @ 60% 70,0

2 x 3 @ 70% 80,0

6 x 2 @ 80% 92,5

Dumbell Flies:

10 x 12,5kg

Chest Dips:

8 x BW

Squat:

12 x 65kg

Læg:

16 x 80kg

Seated Rows:

12 x 95kg

Pull-ups:

12 x BW

Curls:

10 x 40kg

Push-down:

10 x 45kg

Military:

10 x 45kg

Latherals:

12 x 10kg

Mave:

10 x 60kg

Seiff · September 28, 2010

Week 5 - Pass 1

Bænk:

10 x 85kg

Skrå bænk:

10 x 60kg

Squat:

12 x 70kg

Lying leg curl:

10 x 7kg

Læg:

16 x 80kg

Seated Rows:

10 x 100kg

Pull-ups:

10 x 95kg

Curls:

10 x 40kg

Push-down:

10 x 45kg

Military:

10 x 45kg

Latherals:

10 x 12,5kg

Mave:

10 x 60kg

Seiff · September 30, 2010

Week 5 - Pass 2

Bænk:

8 x 55kg+ela(grøn)

Dumbell Flies:

10 x 15kg

Dødløft:

10 x 120kg

Chin-ups:

12 x BW

Benpres:

12 x 130kg

Læg:

16 x 80kg

Con-curls:

10 x 15kg

Dips:

10 x BW+10kg

Shoulder Press(Elastik):

12 x 10kg+ela

Upright Rows:

10 x 35kg

Mave:

10 x BW+10kg

Seiff · October 5, 2010

Week 5 - Pass 3

Bænk:

10 x 70kg

Skrå DB bænk:

10 x 35kg

Squat:

12 x 70kg

Lying legcurl:

10 x 7kg

Læg:

16 x 80kg

Seated Rows:

10 x 100kg

Pull-down:

10 x 95kg

Curls:

10 x 40kg

Pushdown:

10 x 45kg

Military:

10 x 45kg

Latherals:

10 x 12,5kg

Mave:

10 x 60kg

Edited October 5, 2010 by Seiff

Seiff · October 5, 2010

Week 6 - Pass 1

Bænk:

5 x 90kg

Skrå Bænk:

8 x 70kg

Squat:

12 x 70kg

Lying Legcurl:

10 x 7kg

Læg:

15 x 85kg

Seated Rows:

10 x 100kg

Pull-Down:

10 x 95kg

Curls:

10 x 42,5kg

Pushdown:

10 x 47,5kg

Military:

10 x 47,5kg

Latherals:

12 x 11,5kg

Mave:

16 x BW

13 x BW

10 x BW

Seiff · October 7, 2010

Week 6 - Pass 2

Bænk:

8 x 50kg+ela(grøn)

Dumbell Flies:

10 x 14kg

Dødløft:

10 x 130kg

Chin-ups:

12 x BW

DB Lunges:

8 x 14kg

Læg:

15 x 85kg

Con-curls:

10 x 14kg

Dips:

10 x BW+10kg

Shoulder Press(Elastik):

12 x 11,5kg+ela

Upright Rows:

10 x 35kg

Forarm Curls:

16 x 20kg

Mave:

10 x 60kg

Seiff · October 9, 2010

Week 6 - Pass 3

Bænk:

10 x 80kg

Skrå DB bænk:

10 x 36kg

Squat:

12 x 70kg

Lying legcurl:

10 x 7kg

Læg:

15 x 85kg

Seated Rows:

10 x 100kg

Pull-down:

10 x 95kg

Curls:

10 x 42,5kg

Pushdown:

10 x 47,5kg

Military:

10 x 47,5kg

Latherals:

10 x 14kg

Mave(Skrå):

10 x BW+10kg

Forarm Curls:

20 x 20kg

16 x 20kg

Edited October 14, 2010 by Seiff

Seiff · October 14, 2010

Week 7 - Pass 1

Bænk:

5 x 92,5kg

Skrå Bænk:

8 x 72,5kg

Squat:

12 x 70kg

Lying Legcurl:

10 x 8kg

Læg:

15 x 85kg

Seated Rows:

10 x 100kg

Pull-Down:

10 x 100kg

Curls:

10 x 42,5kg

Pushdown:

10 x 47,5kg

Military:

10 x 47,5kg

Latherals:

10 x 14kg

Mave:

10 x 60kg

For-Arm:

20 x 20kg

Edited October 14, 2010 by Seiff

Seiff · October 14, 2010

Week 7 - Pass 2

Bænk:

8 x 50kg+ela(grøn)

Dumbell Flies:

10 x 14kg

Dødløft:

10 x 135kg

Chin-ups:

12 x BW

Con-curls:

10 x 14kg

Dips:

10 x BW+10kg

Shoulder Press(Elastik):

12 x 11,5kg+ela

Upright Rows:

10 x 35kg

Mave(Inclince):

15 x BWkg

Edited October 14, 2010 by Seiff

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