Spock Posted February 18, 2019 Author Report Share Posted February 18, 2019 Lørdag d. 16. februar 2019 Træning A 2 dages pause fra træning (bortset fra svømning), men stadig følte mig meget meget udmattet i kroppen. Progressionen i hovedøvelserne kom dog i hus men kan mærke på f.eks. pullups at jeg ikke er i nærheden af samme niveau som normalt Main Paused OHP: 4 x 8 @ 50kg Squat: 4 x 8 @ 50kg Pullups: 5 x 5 (gymnastics rings) Weighted Dips: 3 x 10 @ 10kg Accessories Hofterehab Splits German hang Skulder: lateral løft + bagside Rotator cuff fun Quote Link to comment Share on other sites More sharing options...
Spock Posted February 18, 2019 Author Report Share Posted February 18, 2019 Mandag d. 18. februar 2019 Program B Main Paused CG Bænkpres: 4 x 8 @ 80kg Front Squat: 4 x 8 @ 50kg Dødløft: 10 @ 60kg, 5 @ 80kg, 3 @ 100kg Weighted Dips: 3 x 10 @ 10kg Accessories German Hang Hofte rehab Front Splits Handstand core træning Og så er vi yderst tæt på grænsen nu. Der er no way jeg kan tilføje 2 kg på hverken bænkpres eller front squatten. Var ufatteligt tæt på fail på begge øvelser, men fik dem. Overvejer stærkt at gå over til 5x5, men giver den nok et forsøg mere, da jeg nu har 2 dages restitution. Quote Link to comment Share on other sites More sharing options...
Spock Posted February 22, 2019 Author Report Share Posted February 22, 2019 (edited) Torsdag d. 21. februar 2019 Program A Main Strict Overhead Press: 4 x 8 @ 52kg (rep PR) Squat: 4 x 8 @ 52kg (rep PR) Gymn. Rings Pullups: 5 x 6 Barbell Row: 4 x 10 @ 60kg Accessories Dumbbell bagskulder + lateral raise Splits Hofte rehab German Hang Core øvelser Big PR i skulderpress idag. Absolut maksimum, var super presset allerede på 1. sæt og forstår stadig ikke hvordan jeg kunne få alle sæt. Sidste sæt blev ikke alle reps kørt med pause i bunden, det var på maks. Dermed skifter jeg til 5x5 og resetter vægten til lidt lavere, nok omkring 46kg. Squat var dejligt, er muligt lidt mere i den men ikke meget. Jeg er bare svag i benene. Edited February 22, 2019 by Spock Quote Link to comment Share on other sites More sharing options...
Spock Posted February 22, 2019 Author Report Share Posted February 22, 2019 (edited) Fredag d. 22. februar 2019 1 times crawltræning German hang Core øvelser Skulder mobilitet Rotator cuff work Edited February 22, 2019 by Spock Quote Link to comment Share on other sites More sharing options...
Spock Posted February 25, 2019 Author Report Share Posted February 25, 2019 Lørdag d. 23. februar 2019 Program: B Main CG Paused Bænkpres: 4 x 8 @ 82kg (rep PR) Front Squat: 3 x 8 @ 50kg, 9 @ 50kg Pullups: 5 x 5 @ 10kg (gym ringe) Dødløft: 10 @ 60kg, 2 x 5 @ 90kg Dips: 3 x 10 @ 10kg Accessories Core German Hang Super fedt med ny rep pr for bænken, men må erkende at der sneg sig 1-2 touch-n-go reps ind, og det er no go. Tegn på det er for tungt. Næste session resetter jeg og starter 5x5 progression. Front squat var tungt, jeg tror jeg har svært ved at lave mere progression. Jeg er dog lidt forhippet på at blive på 50kg frontsquat og se om ikke jeg kan lave lidt progression i reps, så jeg ender med 4 x 10 @ 50kg. Hvis det lykkes, kan jeg prøve med 52kg. Jeg er ikke meget for at køre 5x5 med front squat, da det er lidt hårdt for håndled og tommel (jeg har gigt i tommerfingeren) Quote Link to comment Share on other sites More sharing options...
Spock Posted March 20, 2019 Author Report Share Posted March 20, 2019 Tilbage i Danmark. Fik trænet rigtigt godt i Brasilien, men vægtene var umuligt at blive kloge på så kunne ikke rigtigt logge vægten. Da jeg kom hjem fik jeg salmonella-infektion og har skidt nonstop i 5 dage. Begynder så småt igen, samme program som hele tiden, men vi starter 5x5 på de fleste øvelser nu. Starter meget let. Mandag d. 18. marts 2019 OHP: 5x5 @ 40kg Bænkpres: 5x5 @ 60kg Squat: 5x5 @ 40kg Row: 3 x 10 @ 40kg Dødløft: 2 x 10 @ 40kg Pullups: 5 x 3 Herefter starter regulære program. 1-2 kg progressions per øvelse. Quote Link to comment Share on other sites More sharing options...
Spock Posted March 20, 2019 Author Report Share Posted March 20, 2019 Tirsdag d. 19. marts 2019 GPP / recover 3 x barbell complexes Front splits Middle splits German hang Core Quote Link to comment Share on other sites More sharing options...
Spock Posted March 20, 2019 Author Report Share Posted March 20, 2019 Onsdag d. 20 marts 2019 Program A OHP: 5x5 @ 42kg Squat: 5x5 @ 42kg Rows: 3x10 @ 50kg Pullups: 4, 4, 3, 3, 3 Hofte rehab: 3 sæt DB lateral + DB bagskulder Band face pulls Quote Link to comment Share on other sites More sharing options...
Spock Posted March 25, 2019 Author Report Share Posted March 25, 2019 Torsdag d. 21. marts 2019 Program B Bænkpres: 5, 5, 5, 5, 12 @ 62kg Front Squat: 3 x 8 @ 40kg Dødløft: 3 x 8 @ 60kg Pullups: 4, 4, 4, 3, 3 Hofte rehab Splits German Hang Quote Link to comment Share on other sites More sharing options...
Spock Posted March 25, 2019 Author Report Share Posted March 25, 2019 Fredag d. 22. marts 2019 Recover Pullups: 4, 4, 4, 4, 3 Quote Link to comment Share on other sites More sharing options...
Spock Posted March 25, 2019 Author Report Share Posted March 25, 2019 Lørdag d. 23. marts 2019 Program A OHP: 5x5 @ 45kg Squat: 5x5 @ 45kg Rows: 3x10 @ 55kg Pullups: 4, 4, 4, 4, 4 Dips: 3 x 10 Hofte rehab: 3 sæt Quote Link to comment Share on other sites More sharing options...
Spock Posted March 25, 2019 Author Report Share Posted March 25, 2019 Søndag d. 24. marts 2019 Rest Day Pullups: 4, 4, 4, 4, 4 Quote Link to comment Share on other sites More sharing options...
Spock Posted March 25, 2019 Author Report Share Posted March 25, 2019 Mandag d. 25. marts 2019 Program B CGP Bænkpres: 5, 5, 5, 5, 12 @ 70kg Front Squat: 3 x 8 @ 42kg Dødløft: 3 x 8 @ 70kg Pullups: 5, 4, 4, 4, 4 Dips: 3 x 10 Hip rehab Middle split Quote Link to comment Share on other sites More sharing options...
Spock Posted March 30, 2019 Author Report Share Posted March 30, 2019 Tirsdag d. 26. marts 2019 Hviledag Splits Pullups: 5, 5, 4, 4, 4 Quote Link to comment Share on other sites More sharing options...
Spock Posted March 30, 2019 Author Report Share Posted March 30, 2019 Torsdag d. 28. marts 2019 Program A OHP: 5x5 @ 47kg Squat: 5x5 @ 47kg Rows: 4 x10 @ 60kg Pullups: 5, 5, 5 , 4, 4 Hofte rehab: 3 sæt Quote Link to comment Share on other sites More sharing options...
Spock Posted March 30, 2019 Author Report Share Posted March 30, 2019 Lørdag d. 30. marts 2019 Program B CGP Bænkpres: 5, 5, 5, 5, 12 @ 72kg Front Squat: 4 x 8 @ 45kg Dødløft: 8@40kg, 5@70kg, 5@90kg Pullups: 5, 5, 5, 4, 5 Dips: 3 x 10 Hip rehab Middle split German Hang DB Biceps Curl :) Quote Link to comment Share on other sites More sharing options...
Spock Posted April 8, 2019 Author Report Share Posted April 8, 2019 (edited) Mandag d. 1. april 2019 Program A OHP: 5, 5, 5, 5, 11 @ 47kg Squat: 5, 5, 5, 5,5 @ 49kg Rows: 4 x 10 @ 60kg Pullups: 5, 5, 5, 5, 5 Edited April 8, 2019 by Spock Quote Link to comment Share on other sites More sharing options...
Spock Posted April 8, 2019 Author Report Share Posted April 8, 2019 Onsdag d. 3. april 2019 Program B CGBP: 5, 5, 5, 5, 13 @ 74kg Front Squat: 3 x 8 @ 50kg Deadlift: 8 x 80kg, 5 x 90kg, 5 x 100kg Pullups: 5,5,5,5,5 Dips: 3 x 10 @ 5kg Quote Link to comment Share on other sites More sharing options...
Spock Posted April 8, 2019 Author Report Share Posted April 8, 2019 Lørdag d. 6. april Program A OHP: 5, 5, 5, 5, 5 @ 52kg Squat: 5, 5, 5, 5, 10 @ 52kg Rows: 4 x 10 @ 62kg Dips: 3 x 10 @ 5kg Quote Link to comment Share on other sites More sharing options...
Spock Posted April 8, 2019 Author Report Share Posted April 8, 2019 (edited) Søndag d. 7. april 2019 Barbell Complexes Front splits Middle splits German Hang Diverse core Pullups: 6, 6, 5, 5, 5 Edited April 8, 2019 by Spock Quote Link to comment Share on other sites More sharing options...
Spock Posted April 8, 2019 Author Report Share Posted April 8, 2019 Mandag d. 8. april 2019 Program B CG Paused Bænkpres: 5, 5, 5, 5, 10 @ 78kg Front Squat: 4 x 8 @ 50kg Dips: 3 x 10 @ 5kg Dødløft: 8 @ 60kg, 5 @ 100kg, 5 @ 105kg Pullups: 6, 6, 6, 5, 5 Middle splits German Hang Hofte Rehab Quote Link to comment Share on other sites More sharing options...
Spock Posted April 13, 2019 Author Report Share Posted April 13, 2019 (edited) Fredag d. 12. april 2019 Program A OHP: 5, 5, 5, 5, 5 @ 53kg Squat: 5, 5, 5, 5, 10 @ 53kg Rows: 4 x 10 @ 62kg Accessories øvelser Edited April 16, 2019 by Spock Quote Link to comment Share on other sites More sharing options...
Spock Posted April 16, 2019 Author Report Share Posted April 16, 2019 Søndag d. 14. april Program B Bænkpres: 5, 5, 5, 5, 8 @ 80kg Front Squat: 8, 8, 8, 8 @ 52kg Dødløft: 10x60kg, 8@80kg, 5@100kg, 5@105kg Pullups: 6, 6, 6, 6, 6 Accessories Quote Link to comment Share on other sites More sharing options...
Spock Posted April 16, 2019 Author Report Share Posted April 16, 2019 Tirsdag d. 16. april 2019 Program A Strict OHP: 5, 5, 5, 5, 5 @ 54kg Squat: 5, 5, 5, 5, 10 @ 55kg Row: 8, 8, 8, 8 @ 70kg Pullups :1, 2, 3, 4, 5, 6 Accessories Quote Link to comment Share on other sites More sharing options...
Spock Posted April 20, 2019 Author Report Share Posted April 20, 2019 Onsdag d. 17. april 2019 Program B Sidste træning inden afrejse til Rio torsdag morgen. Bænkpres: 5, 5, 5, 5, 10 @ 82kg Front Squat: 8, 8, 8, 8 @ 50kg Dødløft: 10@60kg, 5@90kg, 5@100kg Pullups: 3, 3, 3, 4, 4, 4 Accessories Quote Link to comment Share on other sites More sharing options...
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