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39.1
- Træning i PFM, så jeg bankede lige nogle squats af først
Squat
5x60
5x80
5x100
5x120
3x155
3x160
3x170
1x180
1x190

Press
5x62.5
3x72.5
3x80
3x80
5x5x62.5

Chin Ups x50
Dips x50
Db Row x50 ea.
Incline Dumbbell Press x50
Face Pulls x100
"Nobody will crown you incredible, so you've got to crown your-fucking-self!"
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39.1
Broad Jumps x10
Deadlift
5x150
3x170
5x192.5
3x202.5
1x225
1x240
1x250 - PR
3x5x215 - Block Deadlift
5x5x150 - SLDL

Farmers Walk 3x30-60m
Weighted Ab Wheel x50
Condition - 15% incline 5.5 km/t - 10min
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39.1
Box Jump 5x3
Bench Press
3x95
3x107.5
8x120
2x135
1x140
5x5-8x100 - Close Grip
Smadret efter dødløft.

Weighted Chins 25x15kg
Weighted Dips x40
Dumbbell Row x50 ea.
Dumbbell Press x50
Face Pulls x100
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39.1
- Forfærdelig træning. Skal gasse ned nu før jeg ødelægger mit meet.
Box Jump 5x3
Squat
3x120
3x137.5
7x152.5
1x170
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39.2
Box Jumps 5x3
Press
5x57.5
5x67.5
5x75
5x82.5
3x90
1x90
5x10x57.5

Chins 25 total @ 16kg
Db Row x30 ea.
Weighted Dips x30
Face Pulls x100
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39.2
Box Jumps 5x3
Power Clean
3x65
3x75
3x85
1x100
1x110

Deadlift
5x140
5x162.5
5x185
1x200
1x220
1x240
5x5x140 - Deficit

Hanging Leg Raise x50
Back Raise x50
Split Squat x25 ea.
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39.2
Bench Press
5x87.5
5x100
5x115
1x127.5
1x137.5
1x142.5
5x5x90

Chin Ups x50
Db Row x50 ea.
Weighted Dips 3x8-10
Face Pulls 3x15-20
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39.2
Box Jumps 3x3
Squat
5x110
5x130
5x145
1x175
1x185
1x200 - PR
5x5x110 - Pause

Back Raise x50
Ab Wheel x50
Farmers Walk 3x40m
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39.3
Box Jumps 3x3
Press
5x67.5
3x75
3x85
1x90
2x92 -5 PR
5x5x67.5

Chin Ups x85
Weighted Dips x25
Face Pulls x50
Fat Bar Curl x50
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39.3
Box/Broad Jumps 5x3
Deadlift
5x160
3x182.5
5x202.5
1x212.5
1x225
1x235
1x245
1x255 - PR
3x5x160

Back Raise x50
Ab Wheel x30
Side Bends x30 ea.
Rowing Ergometer 3x300m
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39.3
Bench Press
5x100
3x115
3x127.5
1x140
5x100
3x115
3x127.5
1x135
1x140
3x5x100

Db Row x30 ea,
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39.3
- Tager denne træning igen. Var i PFM og fik hjælp af Andy.
Bench Press
5x100
3x115
1x127.5
1x130
1x140
1x145
1x130 - Wide Grip
1x140 - Wide Grip
1x145 - Wide Grip
3x5x100 - Close Grip
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39.3
- Sidste tunge træning inden TSK.
Box Jump 3x3
Squat
5x130
3x145
7x162.5 - PR
1x170
1x185
1x195
3x5x127.5

15% Incline Treadmill 10 min @ 5km/t
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40.1
- TSK gik over al forventning. Fremadrettet kører jeg 2/1 leader/anchor. Leader: 2 x top set, PR set x top set (531). Anchor: 351, PR set på TM på uge 3+ og 1+.

Box Jump x10
Squat
5x70
5x85
5x102.5
5x120
5x135
2x5x152.5
7x152.5

Chin Ups x50
Weighted Dips x30
Walking Lunges x25 ea.
Hanging Leg Raise x25
Db incline x25
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40.1
Box Jumps x10
Bench Press
5x50
5x65
3x77.5
5x90
5x102.5
2x5x115
9x115 - ties a PR, even with beat up elbows from the meet.

Weighted Chins
25 total reps @ 20kg

Db Row x25 ea.
Incline Db Press x50
Back Raise x25
Weighted Sit Ups x25

Rowing Ergometer - 6x300m, 40 seconds rest
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40.1
Box Jumps x15
Deadlift
5x87.5
5x107.5
3x130
5x157.5
5x172.5
2x5x195
6x195 - they felt super slow, so I stopped. Saw them on video, and knew I fucked up. I'm a pussy.

Chins x50
Dips x50
Ab Wheel x50

Incline Treadmill - 12.5% @ 5km/t --> 10 minutes (Average HR = 153)
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40.1
Box Jumps x5
Medicin Ball Throws x10

Press
5x30
5x37.5
3x45
5x52.5
5x60
2x5x70
10x70 - I'm real happy about this one! These were fast and explosive!

Weighted Chins 25 total reps @ 20kg

Db Row x50 ea.
Db Incline x50
Back Raise x50
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40.2
- Not doing the challenge, cause of the fat loss going on.
Box Jumps x10

-Tried some hang cleans prior to squats. I dont know if it is gonna be too much, but if anyone knows I'd like to know!
Hang Cleans
5x60
5x70
5x80
5x90
5x100

Squat
5x67.5
5x85
3x102.5
5x110
5x127.5
2x5x145
10x145

Weighted Ab Wheel x25
Hanging Leg Raise x25
Chins x50
One Arm Db Press x50 ea.

12% Incline Treadmill Walk - 5.5km/h @ 10min
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40.2
Medicin ball throws x15

Bench Press
5x50
5x65
5x80
5x82.5
5x95
2x5x107.5
12x107.5 - PR! Great speed! I'm real satisfied with this set! I had a rep or two in the tank.
- from here is where i fuck up..
2x3x135
2x140

Weighted Chins - 25 total @ 16kg

Assistance Circuit:
Db Rows x30 ea.
Face Pulls x50
Db Incline Press x50
Kb Cleans x50
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30/11
3 miles WV walk

1/12
40.2
Broad Jumps x10
Deadlift
5x90
5x110
3x130
5x140
5x162.5
2x5x185
12x185 - PR. Fucking proud of this one! This was a mental battle.

Chins x50
Dips x40 + Push Ups 1xAll Out
Ab Wheel x30
Kb Snatch x30 - These are great.
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40.2
Box Jumps x10
Press
5x30
5x37.5
3x45
5x50
5x57.5
2x5x65
13x65

Weigthed Chins 25 total @ 16kg

Back Raise x50
Db Incline Press x50
Chest Supported Row x50
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hvor højthopper du på box jumps? 60 cm?
cutting.. cutting and cutting you fat bastard!
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Træner her: Fitnessmaster Hadsund
 
Styrkeliste
- Bænkpres: 105.00
- Squat: 155.00
- Dødløft: 200.00
 
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Puha det ved jeg nu ikke - jeg får det målt næste gang.
Jeg hopper en højde der er mig udfordrende, så jeg ikke half asser mit hop ;)
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nu ved jeg ikke om det er en "rigtig" kasse til box jumps du har til rådighed, men den kan vendes så den er enten 50 , 60 eller 70 cm høj. standard højden for mænd er 60 cm og kvinder hopper 50 cm. men mål den lige.. :)
cutting.. cutting and cutting you fat bastard!
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Styrkeliste
- Bænkpres: 105.00
- Squat: 155.00
- Dødløft: 200.00
 
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40.3
Box Jumps x10
Squat
5x67.5
5x85
3x102.5
5x127.5
5x145
3x5x162.5 - I did not shoot for a PR, as everything was 'off' today.

Circuit:
Chins x30
Weighted Dips x30
Hanging Leg Raise x50

Fat Bar Curl x30
Banded Tricep Extensions 3x
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Conditioning has been WV walk for 2-3 miles on off days lately - weather has been great.

40.3
Box Jumps x10
Bench Press
5x50
5x65
3x77.5
5x95
5x107.5
2x5x120
9x120 - All time PR! Even on a fat loss - I'm very satisfied!

Weighted Chins - 25 total @ 24kg
One Arm Db Press x30 ea.
Db Row x30 ea.
Back Raise x30
Hanging Leg Raise x30
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kuglen skrev:nu ved jeg ikke om det er en "rigtig" kasse til box jumps du har til rådighed, men den kan vendes så den er enten 50 , 60 eller 70 cm høj. standard højden for mænd er 60 cm og kvinder hopper 50 cm. men mål den lige.. :)


Boksen jeg bruger til set af 5 er 105cm. Boksen jeg bruger til set af 3 er 115cm. Når jeg hopper forsøger jeg selvfølgelig at lande med så lidt fleksion af hoften som muligt ;)
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det er sq en seriøs kasse! det er sq godt at hoppe+ 1m i sæt :)
cutting.. cutting and cutting you fat bastard!
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Styrkeliste
- Bænkpres: 105.00
- Squat: 155.00
- Dødløft: 200.00
 
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40.3
- Thinking of changing the leader, as I think that the intensity is too high for squats and deadlift, even though my training max is fairly low.
Deadlift
5x90
5x110
3x130
5x162.5
5x185
2x3x205 - Did 3's instead of 5's
5x205

Chins x50
Dips x50
Hanging Leg Raise x50

Rowing Ergometer 5x300m, under 75 seconds each (Now using Jims 50% method, and really loving it (http://forum.jimwendler.com/showthre...n-Conditioning)).
"Nobody will crown you incredible, so you've got to crown your-fucking-self!"
- Muggent brød og masser af selvtillid!
 
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40.3
- Lowered the TM to 80%
Press
5x30
5x37.5
3x45
5x57.5
5x65
2x5x75
8x75 - Tied a PR.
50 total reps x 60 - Had a friend with me, I hadn't seen in a long time. He challenged me..

Chins x50
Incline Db x25
Db Row x25 ea.
Back Raise x25
"Nobody will crown you incredible, so you've got to crown your-fucking-self!"
- Muggent brød og masser af selvtillid!
 
Reputation point: 5
 
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