SVB Posted October 11, 2013 Author Report Share Posted October 11, 2013 Back squat - Reps3x8x107,5kg Alt over 5 reps er cardio, og jeg egner mig ikke til cardio... Skulder pres - Tung6x2x66kg Intet problem. Masser af power og en god følelse af overskud i alle sæt Pendlay rows - Tempo3x8x65kg Alle 8 reps udført langsom og kontrolleret. Bul. split sq.3x8x-2x24kg DB bænk3x8x34kg Pullups WG3x8xBW Quote Link to comment Share on other sites More sharing options...
SVB Posted October 13, 2013 Author Report Share Posted October 13, 2013 (edited) 12/10 Dødløft - Let dag5x2x115kg Derudover aktiv restitution, 3x5 med lette vægte, i form af : Back squatSkulder presPendlay rowsBænk presPull upsFinisher:10-1Tire slams 4kg KB snatch højre 20kgKB snatch venstre 20kgA. sit upsTid: ? Edited October 13, 2013 by SVB Quote Link to comment Share on other sites More sharing options...
SVB Posted October 14, 2013 Author Report Share Posted October 14, 2013 Back squat - Tung4x2x131kgSkulder pres - Reps4x6x62,5Pendlay rows - Tempo6x3x60kgBul. split sq.3x8x-2x28kgDB bænk3x8x36kgPull ups3x9xBW Quote Link to comment Share on other sites More sharing options...
SVB Posted October 16, 2013 Author Report Share Posted October 16, 2013 Lang dag = kort træningDødløft - Tung5x3x130kgIntet problem. Mix greb efter første sæt, føler jeg får et bedre opspænd af detSkulder pres - Tempo6x3x52,5kgMasser af powerPendlay rows - Tung4x2x80kgLette reps Quote Link to comment Share on other sites More sharing options...
SVB Posted October 19, 2013 Author Report Share Posted October 19, 2013 (edited) 19/10Back squat - Reps4x6x115kgSkulder pres - Tung4x2x70kgPendlay rows4x6x70kgBul. split squat3x8x-2x28kgDB bænk3x8x36kgPull ups3x5xBW+20kg Edited October 19, 2013 by SVB Quote Link to comment Share on other sites More sharing options...
SVB Posted October 19, 2013 Author Report Share Posted October 19, 2013 Dødløft - Let dag5x2x115kg Aktiv restitution, 3x5 med lette vægte, i form af : Back squatSkulder presPendlay rowsBænk presPull ups Quote Link to comment Share on other sites More sharing options...
SVB Posted October 21, 2013 Author Report Share Posted October 21, 2013 (edited) Greyskull/Cube-ish... 3 ugers cyklus - 1. cyklus uge 3Morgentræning kl. 6.30, det var ikke lysten der drev værket, men det endte alligevel med en hæderlig omgang. Back squat - Tung1x137,5kg1x142,5kg1x146kg Tungt, men ikke noget problem. Ramte ikke en god bane på de 146kg, men de røg stadig op uden problemer. Skulder pres - Tung5x5x66kg Var hårdt presset omkring 4. sæt. Lidt ekstra pause og den rigtige musik i ørene gjorde dog at 5. sæt føltes væsentligt nemmere. Pendlay rows5x2x65kg PS - ben pres3x5x280kg DB bænk3x8x36kg Pull ups3x5xBW+20kg Edited October 21, 2013 by SVB Quote Link to comment Share on other sites More sharing options...
SVB Posted October 22, 2013 Author Report Share Posted October 22, 2013 30 min løb fra morgenstunden med solopgang og det hele. Senere på eftermiddagen blev det til 2km roning i roligt tempo. Quote Link to comment Share on other sites More sharing options...
SVB Posted October 23, 2013 Author Report Share Posted October 23, 2013 Morgentræning kl. 6.30 Dødløft - Tung3x4x130kg Skulder pres - Tempo5x2x57,5kg Pendlay rows - Tung1x83,5kg1x86kg1x88,5kg PS - ben pres3x5x290kg DB bænk3x8x38kg Pull ups3x5xBW+20kg Quote Link to comment Share on other sites More sharing options...
SVB Posted October 25, 2013 Author Report Share Posted October 25, 2013 Træningen i dag var præget af et meget lavt energi niveau. Skulder pres - Tung1x72,5kg1x75kg Tangering af PR1x77,5kg Fail Super nederen da jeg mentalt havde sat mig op til at jeg skulle have de 77,5kg. Gik død efter at have presset stangen de første 10 cm... Back Squat - Reps5x5x123,5kg Masser af fart Pendlay rows - Reps5x5x75kg Dødløft - Let5x2x115kg DB bænk3x8x38kg Pull ups3x5xBW+20kg Første cyklus af dette Greyskull/Cube inspirerede program er nu overstået. Quote Link to comment Share on other sites More sharing options...
SVB Posted October 28, 2013 Author Report Share Posted October 28, 2013 Greyskull/Cube-ish... 3 ugers cyklus - 2. cyklus uge 1 Morgentræning kl. 7,15 Back squat - Tung6x2x127,5 Skulder pres - Reps3x8x57,5kg 1, og 2, sæt kørte uden problemer, hvorimod 3. sæt var var lidt presset Pendlay rows8x3x60kg Clean pulls og power cleansx antal sæt med 60kg A1 - Pull ups3x5xBW+22kgA2 - Dips3x5xBW+22kg Quote Link to comment Share on other sites More sharing options...
SVB Posted October 30, 2013 Author Report Share Posted October 30, 2013 Dødløft - Tung5x5x130kgSkulder pres - Tempo8x3x50kgPendlay rows - Tung6x2x80kgLidt snatch pulls og snatch med 40kg + lidt cleans og split jerks med 60kg Quote Link to comment Share on other sites More sharing options...
SVB Posted November 6, 2013 Author Report Share Posted November 6, 2013 Mandag d. 4/11Skriver bachelor opgave for tiden, og vi tester i denne uge, så træningen var kort da den blev passet ind mellem to testpersoner.Back squat - tung4x2x135kgSkulder pres - reps4x6x62,5kgPendlay rows - tempo6x3x65kg Quote Link to comment Share on other sites More sharing options...
SVB Posted November 6, 2013 Author Report Share Posted November 6, 2013 Tirsdag 5/11: Løbetur fra morgenstunden på 20-25minutters tid, Mollerupskov rutenI dag:Dødløft - tung5x6x130kgMasser af fart og masser af power. Knæet siger stadigvæk ingenting til det, så det er dejligt.Skulder pres - tempo6x3x53,5Pendlay rows - tung4x2x85kgA1 - Pull ups3x5xBW+24kgA2 - Dips3x5xBW+24kgSluttede af med 10 x 30sek/30sek på romaskinen med et gennemsnitligt 500m split på under 1:40min Quote Link to comment Share on other sites More sharing options...
SVB Posted November 9, 2013 Author Report Share Posted November 9, 2013 Fre 8/11Back squat - reps4x6x120kgSkulder pres - tung 4x2x70kgPendlay rows - reps4x6x75kgA1 - Pull ups3x5xBW+24kgA2 - Dips3x5xBW+24kg Quote Link to comment Share on other sites More sharing options...
SVB Posted November 9, 2013 Author Report Share Posted November 9, 2013 (edited) LøbOpvarmning: 1,7km i roligt tempoIntervaller: 5x300meter - 1:15 pause1. runde: 1:00.0 - max puls 1662. runde: 0:58.8 - max puls 1703. runde: 1:04.8 - max puls 171 4. runde: 1:07.6 - max puls 1695. runde: 1:11.7 - max puls 168 Cool off: 1km i roligt tempo Edited November 9, 2013 by SVB Quote Link to comment Share on other sites More sharing options...
SVB Posted November 11, 2013 Author Report Share Posted November 11, 2013 Greyskull/Cube-ish... 3 ugers cyklus - 2. cyklus uge 3 Morgentræning kl. 7 Back squat - Tung1x145kg1x147,5kg1x152,5kg Tog noget video af sidste sæt, men fra en ultra dårlig vinkel så man kun kan se rack'ets ene stolpe og min røv. Det vil jeg spare loggen for... Skulder pres - Reps5x5x66kg A1 - Pendlay rows - tempo5x2x70kg A2 -Front squat3x5x70kg B1 - Pull ups3x5xBW+24kg B2 - Dips3x5xBW+24kg Quote Link to comment Share on other sites More sharing options...
SVB Posted November 12, 2013 Author Report Share Posted November 12, 2013 Løb fra morgenstundenMollerup skov ruten: 23:50 - 3,93kmGnsn. puls:159 bpmMaks. puls:182 bpm Quote Link to comment Share on other sites More sharing options...
SVB Posted December 11, 2013 Author Report Share Posted December 11, 2013 Dødløft3x2x140kgSkulder pres5x3x65kgPendlay rows3x8x72,5Front squat5x10x60kgPull ups3x5xBW+24kgDips3x5xBW+24kg Quote Link to comment Share on other sites More sharing options...
SVB Posted December 13, 2013 Author Report Share Posted December 13, 2013 Back squat5x3x132,5kgSkulder pres5x3x66kgpendlay rows3x8x75kgPull ups3x5xBW+24kgDips3x5xBW+24kgClean pulls3x3x80kg Quote Link to comment Share on other sites More sharing options...
SVB Posted December 16, 2013 Author Report Share Posted December 16, 2013 Back squat5x3x137,5kg Skulder pres5x3x67,5kg pendlay rows3x8x80kg Clean pulls3x3x80kg Pull ups3x5xBW+25kg Dips3x5xBW+25kg Quote Link to comment Share on other sites More sharing options...
SVB Posted December 18, 2013 Author Report Share Posted December 18, 2013 Dødløft3x3x140kg Skulder pres3x3x68,5kg2x5x60kg pendlay rows4x60x82,5kg Front squat2x10x65kg A1 - Pull ups3x5xBW+25kg2x5xBW A2 - Dips3x5xBW+25kg2x5xBW Quote Link to comment Share on other sites More sharing options...
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