Daniels (B/V)log

Candito 9 Week Squat Program
Uge 1, Dag 5

Squat
3 x 3 x 112,5 kg

Pause Squat
3 x 125 kg *video*

Seated Leg Curl
3 x 20 x 31 kg

Leg Extensions
3 x 20 x 40 kg

Candito 9 Week Squat Program
Uge 2, Dag 1

Squat
3 x 1 x 135 kg
3 x 3 x 120 kg

Sumo DL (L)
2 x 6 x 130 kg

Front Squat (H)
20 x 70 kg

Lying Leg Curl
3 x 20 x 5 blokke

Candito 9 Week Squat Program
Uge 2, Dag 2

Squat
3 x 3 x 120 kg

Pause Squat
5 x 1 x 120 kg

GM Off Pins
1 x 20 x 60 kg

PL Squat Press
3 x 20 x 70 kg

Bænk
1 x 3 x 90 kg

OHP
3 x 8 x 45 kg

High Cable Chest Flyes
5 x 12 x 18 kg

Rope Triceps Cable Pushdown
5 x 12 x 36 kg

Seated CG Row
3 x 12 x 48 kg

WG Pulldown
3 x 15 x 32 kg

Jeg kører nu Pin Squats fra pins og ikke fra rack med pause på pins.

Candito 9 Week Squat Program
Uge 2, Dag 3

Squat
3 x 3 x 120 kg

Pin Squat (M)
8 x 1 x 140-160 kg (Skulle køre 5 sæt, men skulle lige tilpasse nye metode)

Front Squat (H)
15 x 75 kg

Seated Leg Curl
3 x 20 x 33 kg

Candito 9 Week Squat Program
Uge 2, Dag 4

Squat
3 x 3 x 120 kg

Pause Squat (M)
5 x 1 x 120 kg

GM (H)
1 x 15 x 70 kg

Leg Extensions
3 x 20 x 40 kg

Cadito 9 Week Squat Program
Uge 2, Dag 5

Squat
3 x 3 x 120 kg

Pin Squat (M)
2 x 1 x 160 kg
3 x 1 x 150 kg

Lying Leg Curl
3 x 20 x 5 blokke

Bænk
1 x 3 x 90 kg

Incline Bænk
3 x 8 x 60 kg

Low Cable Flyes
5 x 12 x 13 kg

OH Uni Lateral Triceps Cable Extension
5 x 12 x 13 kg

Pull Ups
3 x 8 x BW

Machine Row
3 x 15 x 40 kg

Området nær min lænd føltes meget stramt nær bunden af squattet i dag.

Candito 9 Week Squat Program
Uge 3, Dag 1

Squat
3 x 135 kg

Sumo DL (L)
2 x 6 x 130 kg

Unbroken SL DL (M)
3 x 10 x 90 kg

Bulgarsk Split Squat
3 x 10 x BW - Forfærdentligt gensyn, måtte genindøve teknikken.

Leg Extension
3 x 20 x 40 kg

Seated Leg Curl
3 x 20 x 33 kg

Squat føltes fantastisk i dag!

Candito 9 Week Squat Program

Squat
3 x 3 x 127,5 kg

PL Squat Press
3 x 12 x 150 kg

Bulgarsk Split Squat
3 x 12 x BW

Lying Leg Curl
3 x 20 x 5 blokke

Leg Extension
3 x 20 x 40 kg

Bænk
3 x 90 kg

CG Bænk
3 x 8 x 70 kg

Low Cable Flyes
5 x 12 x 13,5 kg

Lying DB Triceps Extensions
5 x 12 x 10-12 kg

Candito 9 Week Squat Program
Uge 3, Dag 3

Squat
3 x 3 x 127,5 kg

SL DL Unbroken
3 x 8 x 90 kg

BB Lunges
3 x 8 x 50 kg

Seated Leg Curl
3 x 20 x 33 kg

Uni Lateral Leg Press
3 x 20 x 50 kg

Pull Ups
3 x 8 x BW

Uni Lateral HS Row
3 x 10 x 35 kg

Candito 9 Week Squat Program
Uge 3, Dag 4

Squat
3 x 3 x 127,5 kg

GM
3 x 12 x 60 kg

PL Squat Press
3 x 12 x 150 kg

Lying Leg Curls
3 x 20 x 5 blokke

Leg Extensions
3 x 20 x 42 kg

Candito 9 Week Squat Program
Uge 3, Dag 5

Squat
3 x 3 x 127,5 kg

RDL
3 x 10 x 90 kg

Bulgarsk Split Squat
3 x 12 x BW

Seated Leg Curl
3 x 20 x 33 kg

Uni Lateral Leg Press
3 x 20 x 50 kg

Lidt skulder og biceps.

Squat føltes tunge i dag, og jeg føltes ikke særlig mobil.

Candito 9 Week Squat Program
Uge 4, Dag 1

Squat
10 x 3 x 127,5 kg

Pin Squat (H)
1 x 20 x 120 kg

Sumo DL (L)
3 x 3 x 150 kg

Candito 9 Week Squat Program
Uge 4, Dag 2

Squat
10 x 3 x 135 kg
5 x 3 x 112,5 kg

Pin Squats
15 x 130 kg

Candito 9 Week Squat Program
Uge 5, Dag 1

Squat
1 x 145 kg
5 x 3 x 127,5 kg
5 x 3 x 125 kg

Pin Squat
20 x 122,5 kg

Sumo DL (L)
3 x 3 x 140 kg

Candito 9 Week Squat Program
Uge 5, Dag 2

Squat
5 x 3 x 140 kg
5 x 3 x 125 kg
5 x 3 x 115 kg

Pin Squat
1 x 15 x 132,5 kg

Candito 9 Week Squat Program
Uge 6, Dag 1

Squat
5 x 145 kg

Sumo DL (L)
3 x 8 x 120 kg

PL Squat Press
3 x 20 x 130 kg

Lying Leg Curl
3 x 20 x 5 blokke

Candito 9 Week Squat Program
Uge 6, Dag 2

Squat
12 x 1 x 125 kg

GM
3 x 20 x 50 kg

Uni Lateral Machine Leg Press
3 x 20 x 50 kg

Candito 9 Week Squat Program
Uge 7, Dag 1

Squat
3 x 150 kg

Sumo DL (L)
2 x 6 x 130 kg

Lying Leg Curl (H)
20 x 6 blokke

Hack Squat (H)
20 x 60 kg

Candito 9 Week Squat Program
Uge 7, Dag 2

Squat
12 x 1 x 127,5 kg

Leg Extensions
3 x 20 x 43 kg

Seated Leg Curl
3 x 20 x 35 kg

Candito 9 Week Squat Program
Uge 7, Dag 3

Squat
3 x 1 x 152,5 kg

Front Squat
20 x 70 kg

SL DL
20 x 80 kg

Skulle have kørt 1 sæt á 3 gentagelser i squat.

Candito 9 Week Squat Program
Uge 8, Dag 1

Squat
1 x 155 kg (fail 2. rep)
2 x 152,5 kg (fail 3. rep)

Hack Squat
20 x 60 kg

Lying Leg Curl
20 x 6 blokke

Candito 9 Week Squat Program
Uge 8, Dag 2

Squat
12 x 1 x 130 kg

PL Squat Press
3 x 20 x 130 kg

Seated Leg Curl
3 x 20 x 35 kg

Fra en sen træning fredag aften.

Candito 9 Week Squat Program
Uge 8, Dag 3

Squat
1 x 155 kg
1 x 155 kg
0 x 155 kg

Pin Squat
3 x 170 kg

Leg Extensions
20 x 55 kg

Seated Leg Curl
20 x 45 kg

Candito 9 Week Squat Program
Uge 9, Dag 1

Squat
6 x 3 x 120 kg

Lying Leg Curl
3 x 20 x 5 blokke

Uni Lateral Seated Leg Press
3 x 20 x 52 kg

Candito 9 Week Squat Program
Uge 9, Dag 2

Squat
9 x 1 x 125 kg

Candito 9 Week Squat Program
Uge 9, Dag 3

Squat
1 x 160 kg

Stærkt!

+10 kg i squat?

Denne uge deloader jeg. Næste uge begynder jeg på Candito's 6 ugers program.

Assault skrev:Stærkt!

Tak!

Etrius skrev:+10 kg i squat?

Jeg har i hvert fald aldrig squattet >150 kg før, jeg startede på programmet

Tillykke med løftet Champ.

Daniels (B/V)log

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