SVB Posted February 2, 2013 Author Report Share Posted February 2, 2013 træning i FWRDL1x5x801x5x901x5x951x5x1001x5x105Skulder pres - pause i bunden3x5x601x4x601x3x60Pullups3x5xBW+28kg2x4xBW+28kgSmal bænk pres1x5x801x5x851x5x901x5x951x5x100Ring rows 5x10xBW Quote Link to comment Share on other sites More sharing options...
SVB Posted February 4, 2013 Author Report Share Posted February 4, 2013 Træning i fwRDL3x12x72,5kgPower shrugs m. Straps3x5x100kgA1 - Skulder pres m. Stop i bunden3x12x42,5kgA2 - Pull ups3x12xbwB1 - Smal bænk pres3x12x82,5kgB2 - db rows3x12x32kg Quote Link to comment Share on other sites More sharing options...
SVB Posted February 6, 2013 Author Report Share Posted February 6, 2013 Varmede op med lidt håndstandRDL4x8x80kgSkulder pres8x51kg6x51kg6x51kg5x61kgAbsolut intet at skyde med i armene i dag, fatter ikke hvorfor...Pullups4x8xBW+12kgBænk pres m. smalt greb4x8x91kgKB rows3x12x32kg Quote Link to comment Share on other sites More sharing options...
SVB Posted February 9, 2013 Author Report Share Posted February 9, 2013 Var på idrætsklinikken med knæet sidste dag. Fik det ultralydsscannet, hvilket viste inflammation i lig. patella lige under patella samt i corpus adiposum. Næste skridt er en MR-scanning og en tid hos fysioterapeuten på idrætsklinikken.Back squat - tung langsom4x5x60kgA1 - Skulder pres med pause i bunden4x5x60kgA2 - Pullups4x5xBW+30kgBænk pres med smal greb4x5x100kgRows i maskine4x5x? Quote Link to comment Share on other sites More sharing options...
SVB Posted February 11, 2013 Author Report Share Posted February 11, 2013 squat - tung langsom5x8x60kgSkulder pres12x42,5kg8x42,5kg7x42,5kgPullups1x13xBW2x12xBWBænk pres med smal greb2x12x83,5kg1x8x83,5kgDB rows3x12x34kg Quote Link to comment Share on other sites More sharing options...
SVB Posted February 21, 2013 Author Report Share Posted February 21, 2013 RDL2x5x102,51x7x102,5Bænk pres - smal greb2x5x102,51x8x102,5Pendlay rows2x5x701x9x70Leg curls2x5x701x12x70Pullups3x5xbw+26,5kb pres3x10x2x16Kb snatch3 omgange med pause mellem:2x20x16kg Quote Link to comment Share on other sites More sharing options...
SVB Posted February 25, 2013 Author Report Share Posted February 25, 2013 Back squat3x5x70kgBænk pres med smalt greb2x5x103,5kg1x7x103,5kgPullups1x5xBW+24kg2x5xBW+28kgHavde glemt mit bælte der hjemme, så brugte en meget tyk elastik til at hænge en kettlebell om halsen med. Det spillede sku ikke helt! Derudover fik jeg fat i en forkert kettlebell i 1. sæt... Great!GHD back ext.5xBW+10kg5xBW+15kg5xBW+20kgVægten placeret som back squat rackDips2x5xBW+20kg1x10xBW+20kgDB rows3x5x42kgLidt interval på armcyklen og lidt alm. cykling til aller sidst Quote Link to comment Share on other sites More sharing options...
SVB Posted February 27, 2013 Author Report Share Posted February 27, 2013 Træning på skolenRDL3x5x105kgSkulder pres med pause i bunden2x5x57,5kg1x6x57,5kgPendlay rows2x5x72,5kg1x9x72,5kgNorsk sekvens dips maskine3x5x100?Pullups3x12xBW Quote Link to comment Share on other sites More sharing options...
SVB Posted March 1, 2013 Author Report Share Posted March 1, 2013 Knæ-update: Så er mit knæ blevet MR-scannet, hvilket viste inflamation i lig. patella, det samme som ultralyden viste. Derudover muligvis en mindre cyste bagtil i forbindelse med leddet eller en udposning på semitendinosus eller membranosus, har glemt hvilken den kloge doktor sagde. Men det er dog også lige meget da jeg intet har mærket til det. Konsekvensen for mig er at jeg nu helhjertet kan påbegynde et 12-ugers genoptræningsprogram med tung langsom styrketræning.Dag 1, uge 1 - Tung langsomBen pres - 5sek/5sek3x15x90kgBack squat - 5sek/5sek3x15x40kgHack squat - 5sek/5sek3x15x100kgDet var alligevel en led omgang, det langsomme tempo trækker alt energi ud af benene. Glæder mig allerede nu til at komme ned i reps, for det her er sku ikke særligt sjovt!Bænk pres med smalt greb2x5x105kg1x7x105kgTræk til bryst3x5x100kgHavde glemt bælte, derfor ingen tunge pull ups Quote Link to comment Share on other sites More sharing options...
SVB Posted March 4, 2013 Author Report Share Posted March 4, 2013 Dag 2, uge 1 - Tung langsom Ben pres - 5sek/5sek3x15x90kg Back squat - 5sek/5sek3x15x40kg Hack squat - 5sek/5sek3x15x100kg Skulder pres med pause i bunden2x5x58,5kg1x6x58,5kg Pull ups3x 1-2-3-4-5 Leg curls3x5x65kg Quote Link to comment Share on other sites More sharing options...
SVB Posted March 7, 2013 Author Report Share Posted March 7, 2013 Dag 3, uge 1 - Tung langsom Ben pres - 5sek/5sek3x15x90kg Back squat - 5sek/5sek3x15x40kg Hack squat - 5sek/5sek3x15x100kg Bænk pres med smalt greb2x5x107,5kg1x6x107,5kg PR +2,5kg DB rows3x5x40kg Leg curls3x5x70kg Quote Link to comment Share on other sites More sharing options...
SVB Posted March 8, 2013 Author Report Share Posted March 8, 2013 Dag 1, uge 2 - Tung langsomBen pres - 5sek/5sek, 3sek pause3x14x100kg Back squat - 5sek/5sek, 3sek pause3x14x45kg Hack squat - 5sek/5sek, 3sek pause3x14x110kg Skulder pres med pause i bunden3x5x60kg Pull ups2x 1-2-3-4-5 Quote Link to comment Share on other sites More sharing options...
SVB Posted March 11, 2013 Author Report Share Posted March 11, 2013 (edited) Dag 2, uge 2 - Tung langsom Ben pres - 5sek/5sek3x14x100kg Back squat - 5sek/5sek3x14x45kg Hack squat - 5sek/5sek3x14x110kg Bænk pres med smalt greb2x5x108,5kg1x7x108,5kg PR Pull ups2x 1-2-3-4-5-6 Edited March 11, 2013 by SVB Quote Link to comment Share on other sites More sharing options...
SVB Posted March 13, 2013 Author Report Share Posted March 13, 2013 Dag 3, uge 2 - Tung langsom Ben pres - 5sek/5sek3x14x100kg Back squat - 5sek/5sek3x14x45kg Skulder pres med stop i bunden2x5x61kg1x3x61kg Hack squat - 5sek/5sek3x14x110kg DB rows3x5x40kg Quote Link to comment Share on other sites More sharing options...
SVB Posted March 19, 2013 Author Report Share Posted March 19, 2013 (edited) 15/3Træning i FW Lyongade KBHDag 1, uge 3 - Tung langsom Ingen benpres maskine, så måtte nøjes med back og hack squat Back squat - 5sek/5sek3x13x50kg Hack squat - 5sek/5sek3x13x120kg Bænk pres med smalt greb2x5x110kg PR1x4x110kg Ramte en sindsygt dårlig bane på sidste rep, så måtte bruge for meget energi på at få stangen ind på den rette linie igen, hvilket resulterede i en failed rep... Irreterende! Selvom jeg tror styrken er der, så tager jeg et reset. Pull ups3x5xBW+20kg Edited March 19, 2013 by SVB Quote Link to comment Share on other sites More sharing options...
SVB Posted March 19, 2013 Author Report Share Posted March 19, 2013 (edited) 18/3Dag 2, uge 3 - Tung langsomBen pres - 5sek/5sek3x13x110kg Back squat - 5sek/5sek3x13x50kg Skulder pres2x5x55kg1x9x55kg2x5x50kg Ikke længere med stop i bunden, dog prøver jeg med lidt mere volumen fremover i form af to ekstra sæt ved mindre vægt. Hack squat - 5sek/5sek2x13x120kg Havde ikke fået nok at spise inden træning, og var generelt bare umotiveret, så valgte at stoppe her. Edited March 19, 2013 by SVB Quote Link to comment Share on other sites More sharing options...
SVB Posted March 21, 2013 Author Report Share Posted March 21, 2013 Dag 3, uge 3 - Tung langsomBen pres - 5sek/5sek3x13x110kg Bænk pres2x5x100kg1x10x100kg REP PR +5kg Back squat - 5sek/5sek3x13x50kg Pull ups3x5xBW+22,5kg2x5xBW Hack squat - 5sek/5sek3x13x120kg Quote Link to comment Share on other sites More sharing options...
SVB Posted March 22, 2013 Author Report Share Posted March 22, 2013 Dag 1, uge 4 - Tung langsomBen pres - 5sek/5sek3x11x130kg Back squat - 5sek/5sek3x11x60kg Skulder pres med clean fra gulv grundet røv mange mennesker2x5x55kg1x8x55kg 1A - DB bænk pres3x6x32kg 1B - DB rows3x6x42kg Hack squat - 5sek/5sek3x11x140kg Quote Link to comment Share on other sites More sharing options...
SVB Posted March 26, 2013 Author Report Share Posted March 26, 2013 (edited) 25/3Dag 2, uge 4 - Tung langsomHack squat - 5sek/5sek3x11x140kg Back squat - 5sek/5sek3x11x60kg Bænk pres2x5x101kg1x6x101kgIkke så meget fart i armene og heller ingen til at spotte, så tog det roligt i sidste sæt. Pullups3x5xBW+25kg Ben pres - 5sek/5sek3x11x130kg Edited March 26, 2013 by SVB Quote Link to comment Share on other sites More sharing options...
SVB Posted March 28, 2013 Author Report Share Posted March 28, 2013 Dag 3, uge 4 - Tung langsom Ben pres - 5sek/5sek3x11x130kg Skulder pres 2x5x56kg1x9x56kg Back squat - 5sek/5sek3x11x60kg DB rows3x7x42kg Hack squat - 5sek/5sek3x11x140kg Quote Link to comment Share on other sites More sharing options...
SVB Posted March 31, 2013 Author Report Share Posted March 31, 2013 (edited) 30/3 Dag 1, uge 5 - Tung langsom Ben pres - 5sek/5sek3x10x140kg Bænk pres 2x5x102,5kg1x9x102,5kg Back squat - 5sek/5sek3x10x65kg Pull ups3x5xBW+26,5kg Edited March 31, 2013 by SVB Quote Link to comment Share on other sites More sharing options...
SVB Posted April 1, 2013 Author Report Share Posted April 1, 2013 Dag 2, uge 5 - Tung langsom Ben pres - 5sek/5sek3x10x140kg Skulder pres2x5x57,5kg1x9x57,5kg2x5x50kg Back squat - 5sek/5sek3x10x65kg Pendlay rows3x5x70kg Hack squat - 5sek/sek2x10x150 Quote Link to comment Share on other sites More sharing options...
SVB Posted April 5, 2013 Author Report Share Posted April 5, 2013 3/4 Dag 3, uge 5 - Tung langsom Ben pres - 5sek/5sek3x10x140kg Bænk pres 2x5x103,5kg1x8x103,5kg Back squat - 5sek/5sek3x10x65kg Pull ups3x5xBW+28kg Ben pres - 5sek/5sek3x10x140kg Quote Link to comment Share on other sites More sharing options...
SVB Posted April 6, 2013 Author Report Share Posted April 6, 2013 Dag 1, uge 6 - Tung langsom Ben pres - 5sek/5sek3x8x160kg Hack squat - 5sek/sek3x8x170 Skulder pres2x5x58,5kg1x5x58,5kg Back squat - 5sek/5sek3x8x80kg Pendlay rows3x5x72,5kg Quote Link to comment Share on other sites More sharing options...
Dr. Durden Posted April 7, 2013 Report Share Posted April 7, 2013 Hvordan virkede Smolov på pullups egentligt for dig? Hvad gav det? Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.