Jussefar skrev:Spændende log! Jeg følger med, anderledes tilgange til træningen er altid velkomne.
Takker
Primary:Pull & VP
Secondary:Bulletproofing, MSE & Grip
Pull:Exercise: Static pull up
Grip: Baseball
Position: Top position
Set & time: 10 sets of 10 seconds
Mobility: Glute & It band stretch x 30s
1:10 -
2:12.5 -
3:15 -
4:16.25 -
5:20 -
6:25 -
7:30 -
8:35 -
9:40 -
10:45
Finishing notes: PR på sidste sæt med 45kg. Ikke helt så langt oppe som de øvrige sæt, men stadig godkendt.
Exercise: Static scapula retraction row
Position: Straight arm retractions
Grip: Shoulder width straight bar
Set & time: 10 sets of 12 seconds
Mobility: Glute & It band stretch x 30s
1:50 -
2:50 -
3:50 -
4:50 -
5:50 -
6:50 -
7:50 -
8:50 -
9:50 -
10:50
Finishing notes: Tilføjet 2 sekunder.
Exercise: Dynamic scapula depression
Setup: Dip stativ
Grip: Mixed
Set & Reps: 10 sets of 10 reps
Mobility: Glute & IT band stretch x 30s
1:Bw -
2:Bw -
3:Bw -
4:Bw -
5:Bw -
6:Bw -
7:Bw -
8:Bw -
9:Bw -
10:bw
Finishing notes: Indad roterer en smule i presset så jeg mister en del af retractionen af scapula. Mulig løsning kunne være at strække pecs undervejs næste gang.
Vertical Press:Exercise: Handstand
Position: Straight arms
Grip: Mixed
Set & time: 10 sets of 32 seconds
Mobility: Glue & It band stretch x 30s
1:Bw -
2:Bw -
3:Bw -
4:Bw -
5:Bw -
6:Bw -
7:Bw -
8:Bw -
9:Bw -
10:bw
Finishing notes: Tilføjet 2 sekunder
Bulletproofing:Exercise: Harness neck extensions
Focus: Endurance
Set & reps: 2 sets of max reps:
1:12kgx35 -
2:12kgx30
Finishing notes: Minimum 10 reps i tanken.
Movement specific exercise:Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Mobility: Glute & It band stretch x 30s
Set & reps: 1 set of something
1:25kgx25
Grip Work:Exercise: DB hold
Focus: Endurance
Grip: Normal
Set & time: 5 sets of above 20s
1:38kgx30s -
2:38x30s -
3:42kgx30s -
4:42x20s -
5:42x30s
Finishing notes: Satte ved et uheld nedtællingen til 20s på 4 sæt istedet for 30s.