Mikes Træningslog

37.1
Medicin Ball Slam x15
Bench Press
5x92.5
5x105
7x117.5
1x135 - Paused
1x140 - Paused
1x145 - Paused
1x150 - Pause PR
12x92.5 - Pause Reps

Dumbbell Row x50 ea.
Weighted Dips x50
Face Pulls x100
Fat Bar Curl x50

37.1
Power Clean
5x65
5x75
6x85

Squat
5x112.5
5x130
7x145
2x1x180
10x112.5

Ab Wheel x100
Rowing Ergometer 5x300m

37.1
Bench Press
3x92.5
3x107.5
7x120
1x132.5
1x142.5
5x5x107.5

KB Row x50 ea.
Weighted Dips x50
Fat Bar Curl x30
Band Pull Aparts x100

37.1
Box Jump x10
Squat
3x115
3x132.5
6x150
3x165
1x180
3x5x132.5

Hanging Leg Raise x25
Weighted Crunch x25
Side Bends x25 ea.
Reverse Hyperextensions x50

37.3
Medicin Ball Throws x15
Press
5x65
3x75
5x82.5
2x87.5
3x90
5x75
4x5x65

Chin Ups x100
Incline Dumbbell Press x50
Dumbbell Curl x50
Rear Lateral Raise x100

37.3
Broad Jumps x15
Deadlift
5x160
3x180
3x202.5
2x1x222.5
3x3x180

Farmers Walk 3x70m
Evil Wheel x50
Back Raise x30
Rowing Ergometer - 5x300m, 45 rest, light

37.3
- Sidste tunge bænk inden DM
Medicin Ball Throw x10
Bench Press
5x100
3x115
3x127.5
1x132.5
1x147.5
3x5x115

Weighted Dips x30
Dumbbell Row x50
Fat Bar Curl x30

37.3
Box Jumps x10
Squat
5x125
3x140
5x157.5
2x175
1x182.5
5x5x140

Split Squat 3x8-10 ea.
Hanging Leg Raise x50
Back Raise x30
Fredags-Curls

37.4
Press
5x30
3x35
3x45
3x55
3x62.5
3x72.5
3x80
1x90
1x95

Chin Ups x50
Dips x50
Face Pulls x50

34.7
Deadlift
5x70
3x85
3x110
3x127.5
3x150
3x170
3x192.5
1x212.5
2x230

Ab Wheel x50

37.4
Bench Press
10xBar
5x60
3x80
3x95
3x110
3x120
1x135
1x142.5
1x147.5

Face Pulls x100
Curls x50

37.4
Power Clean
3x65
3x75
3x85
1x90
1x100
1x110

Squat
5x60
3x80
3x90
3x100
3x120
3x140
1x150
1x170

37.5
Box Jumps 3x5
Squat
3x120
3x137.5
7x155 - PR
1x170
1x187.5

Bench Press
5x5x102.5

Chin Ups x50
Dips x50
Back Extensions x50
Tricep Pushdowns 3x25

Stort tillykke med flot DM!

Tusind tak Anders!

37.5
Broad Jumps x10
Deadlift
3x155
3x180
3x200
2x230
1x235

Front Squat
5x80
5x90
5x105

Box Squat
5x100
5x120
3x137.5

Ab Wheel 3x20
Reverse Hypers 3x10-20
Leg Curl 3x10-20

37.5
Press
3x62.5
3x72.5
3x82.5
1x90

Floor Press
8x75
8x85
6x100
5x120

Chin Ups 5x10
Db Row 3x10-20 ea.
Db Incline Press 3x10-20
Face Pulls 3x20
Fat Bar Curl 3x10

37.5
- Enorme DOMS i dag.. Men pisse god træning! Programmet op til TSK starter mandag (Y)
Power Clean
3x72.5
3x82.5
3x92.5
1x100

Squat
3x120
3x140
3x155
4x170 - PR

SLDL
8x102.5
8x120
6x137.5

Ab Wheel 3x10-20
Kb Swings 3x15-20
Leg Curl 3x10-20
Bike Sprints - 10 x 15 sprint, 45 easy.

38.1
- Leader op mod TSK.
Medicin Ball Throw x15
Press
5x57.5
5x65
5x75
5x80
10x5x60

Chin Ups x50
Weighted DIps x25
Incline Db Press x25
Fat Bar Curl x30

- Her kommet fuck'uppet. Skulle vente på Julie trænede, også hoppede jeg med på squats med Kevin.
Squat
1x130
1x150
1x160
2x180
1x190
1x195 - PR

38.1
Broad Jump x10
Deadlift
5x135
5x155
5x177.5
5x195 - Joker
5x3x155
2x5x135 - SLDL

Farmers Walk 3x40m - Sidste på 275kg, PR
Ab Wheel x30
Walking Lunges x35 ea.
Bike Sprints - 10

38.1
Medicin Ball Slam x10
Bench Press
5x85
5x100
5x112.5
5x125
5x5x100

Kb Row x50 ea.
One Arm Db Press x50 ea.
Dips x50

38.1
Box Jump x10
Power Clean
3x62.5
3x72.5
3x82.5
3x90
3x100

Squat
5x107.5
5x125
5x140
5x155
5x160
3x170 - Tabte banen.
1x170 - Fik voldsomme smerter i albuerne fra lowbar fra de forrrige set, derfor skulle jeg lige vurderer om highbar gjorde den store forskel. Det gjorde det ikke.
5x5x125

Hanging Leg Raise x30

- Træning i PFM, så non scheduled træning.
Squat
5x110
5x125
5x140
5x160
4x170 - tæt på ;)
- Albuerne var helt døde her. Kunne ingen ting - sygmeldt fra arbejde..

38.2
Box Jump x10
Press
5x60
5x70
5x77.5
3x85
10x5x60

Chin Ups x50
Kroc Row - 21x46kg ea.
Face Pulls x100
Fat Bar Curl x30
Plate Front Raise x50

38.2
Broad Jump x10
Deadlift
3x145
3x170
3x187.5
3x207.5
2x225 - quittede den tredje.
1x225
5x3x170
2x5x145 - SLDL

Farmers Walk 3x60-70m
Bulgarian Split Squat x30 ea.
Evil Wheel x50

38.2
Bench Press
5x92.5
5x105
5x117.5
5x130 - Rep PR
5x5x105

Weighted Chin Ups x25
Db Row x50 ea.
Incline Dumbbell Press x50
One Arm Db Press x50 ea.
Face Pulls xMange

38.2
Box Jump x10
Squat
5x115
5x132.5
5x150
5x170 - Joker Set, PR
3x180 - Joker Set, PR
5x5x132.5

Box Squat
3x5x120

Weighted Evil Wheel x50
Side Bends x30 ea.
Kettlebell Swings x30
Bulgarian Split Squat x25 ea.
Bike Sprints x10

38.3
Box Jumps x10
Press
5x65
5x75
5x82.5
10x5x65

Weighted Chins - 25 total @ 25kg
Dips x50
Db Row x50 ea.
Face Pulls x100

38.3
Broad Jump x10 - PR
Deadlift
3x155
3x177.5
3x197.5
3x217.5 - PR
2x230
3x230 - PR
3x3x177.5
3x5x155 - SLDL

Farmers Walk 3x60m
Hanging Leg Raise x50
Back Extensions x25
Split Squat x25 ea.

38.3
Medicin Ball Throw x10
Bench Press
5x100
5x112.5
5x125
3x132.5
5x5x112.5

Chest Supported Row x50
Dips x50
One Arm Db Press x30 ea.
Face Pulls x100
Fat bar Curl x30
Rope Kb Upright Row x50

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