Week 1 - Day 2

Deadlift

1 x 4 @ 50% 135,0
2 x 4 @ 60% 162,5
2 x 3 @ 70% 190,0
5 x 3 @ 80% 215,0

Benchpress

1 x 5 @ 50% 80,0
1 x 5 @ 60% 95,0
2 x 4 @ 70% 112,5
2 x 3 @ 75% 120,0
2 x 2 @ 80% 127,5
2 x 1 @ 85% 135,0
2 x 2 @ 80% 127,5
2 x 3 @ 75% 120,0
1 x 4 @ 70% 112,5
1 x 6 @ 65% 105,0
1 x 8 @ 60% 95,0
1 x 10 @ 55% 87,5
1 x 12 @ 50% 80,0

Flat Dumbell Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 60% 162,5
2 x 4 @ 70% 190,0
3 x 3 @ 80% 215,0
4 x 2 @ 90% 242,5

Squat Scissors

5 x 5 @

Abs

3 x 10 @




Week 1 - Day 3

Squat

1 x 5 @ 50% 105,0
2 x 4 @ 60% 125,0
2 x 3 @ 70% 147,5
5 x 3 @ 80% 167,5

Benchpress

1 x 5 @ 50% 80,0
2 x 4 @ 60% 95,0
2 x 3 @ 70% 112,5
6 x 2 @ 80% 127,5

Dips

5 x 6 @

Squat

1 x 5 @ 50% 105,0
2 x 5 @ 60% 125,0
4 x 4 @ 70% 147,5

French Press

5 x 10 @

Goodmornings (seated)

5 x 5 @



Week 2 - Day 1

Squat

1 x 5 @ 50% 105,0
2 x 4 @ 60% 125,0
2 x 3 @ 70% 147,5
2 x 2 @ 80% 167,5
3 x 1 @ 90% 190,0

Benchpress

1 x 5 @ 50% 80,0
1 x 4 @ 60% 95,0
2 x 3 @ 70% 112,5
6 x 2 @ 80% 127,5

Flat Dumbelll Flies

5 x 10 @

Weighted Pushups (hands wider than shoulders)

5 x 10 @

Squat

1 x 5 @ 50% 105,0
1 x 4 @ 60% 125,0
2 x 3 @ 70% 147,5
4 x 2 @ 80% 167,5

Goodmornings (standing)

5 x 5 @




Week 2 - Day 2

Deadlift Up To Knees

1 x 4 @ 50% 135,0
2 x 4 @ 60% 162,5
2 x 3 @ 70% 190,0
4 x 3 @ 75% 202,5

Benchpress

1 x 5 @ 50% 80,0
1 x 5 @ 60% 95,0
2 x 4 @ 70% 112,5
2 x 3 @ 75% 120,0
2 x 2 @ 80% 127,5
2 x 3 @ 75% 120,0
2 x 5 @ 70% 112,5
1 x 7 @ 60% 95,0
1 x 9 @ 50% 80,0

Deadlift

1 x 4 @ 50% 135,0
1 x 4 @ 60% 162,5
2 x 3 @ 70% 190,0
5 x 3 @ 80% 215,0

Squat Scissors

5 x 5 @

Week 2 - Day 3

Benchpress

1 x 5 @ 50% 80,0
2 x 4 @ 60% 95,0
2 x 3 @ 70% 112,5
5 x 2 @ 80% 127,5

Squat

1 x 5 @ 50% 105,0
2 x 5 @ 60% 125,0
5 x 5 @ 70% 147,5

Benchpress

1 x 4 @ 55% 87,5
1 x 3 @ 65% 105,0
5 x 2 @ 75% 120,0

Leg press

5 x 6 @

Goodmornings (seated)

5 x 6 @

Week 3 - Day 1

Squat

1 x 5 @ 50% 105,0
2 x 4 @ 60% 125,0
2 x 3 @ 70% 147,5
5 x 3 @ 80% 167,5

Benchpress

1 x 5 @ 50% 80,0
1 x 4 @ 60% 95,0
2 x 3 @ 70% 112,5
5 x 3 @ 80% 127,5

Squat

1 x 6 @ 50% 105,0
1 x 6 @ 60% 125,0
4 x 6 @ 65% 137,5

Benchpress

1 x 5 @ 55% 87,5
2 x 5 @ 65% 105,0
4 x 4 @ 75% 120,0

Flat Dumbell Flyes

5 x 10 @

Goodmornings (standing)

5 x 5 @

Week 3 - Day 2

Deadlift

1 x 4 @ 50% 135,0
1 x 4 @ 60% 162,5
2 x 3 @ 70% 190,0
3 x 3 @ 80% 215,0
3 x 2 @ 85% 230,0

Benchpress

1 x 6 @ 50% 80,0
1 x 5 @ 60% 95,0
2 x 4 @ 70% 112,5
2 x 3 @ 75% 120,0
2 x 2 @ 80% 127,5
2 x 1 @ 85% 135,0
2 x 2 @ 80% 127,5
2 x 3 @ 75% 120,0
1 x 5 @ 70% 112,5
1 x 7 @ 65% 105,0
1 x 9 @ 60% 95,0
1 x 11 @ 60% 55,0
1 x 13 @ 60% 50,0

Flat Dumbelll Flies

5 x 10 @

Deadlift from boxes

1 x 5 @ 65% 175,0
2 x 5 @ 75% 202,5
4 x 4 @ 85% 230,0

Squat Scissors

5 x 5 @

Abs

3 x 10 @

Week 3 - Day 3

Benchpress

1 x 5 @ 50% 80,0
1 x 4 @ 60% 95,0
2 x 3 @ 70% 112,5
6 x 3 @ 80% 127,5

Squat

1 x 5 @ 50% 105,0
1 x 4 @ 60% 125,0
2 x 3 @ 70% 147,5
2 x 3 @ 80% 167,5
3 x 2 @ 85% 177,5
3 x 3 @ 80% 167,5

Benchpress

1 x 5 @ 50% 80,0
2 x 5 @ 60% 95,0
5 x 5 @ 70% 112,5

Flat Dumbell Flies

5 x 10 @

Goodmornings (seated)

5 x 5 @

Week 4 - Day 1

Squat

1 x 5 @ 50% 105,0
1 x 4 @ 60% 125,0
2 x 3 @ 70% 147,5
2 x 3 @ 80% 167,5
2 x 2 @ 85% 177,5
2 x 1 @ 90% 190,0

Benchpress

1 x 5 @ 50% 80,0
1 x 4 @ 60% 95,0
2 x 3 @ 70% 112,5
2 x 3 @ 80% 127,5
2 x 2 @ 85% 135,0
2 x 3 @ 80% 127,5

Flat Dumbelll Flies

5 x 10 @

Dips

5 x 8 @

Squat

1 x 4 @ 55% 115,0
1 x 4 @ 65% 137,5
5 x 3 @ 75% 157,5

Goodmornings (standing)

5 x 5 @






+ noget vægtløftning bagefter

Bundgaard89 skrev:+ noget vægtløftning bagefter

Biiver skrev:

Bundgaard89 skrev:+ noget vægtløftning bagefter

Har vist et skjult talent der

Bundgaard89 skrev:Har vist et skjult talent der

Glæder mig til video, men forestiller mig, at det er meget skjult

Week 4 - Day 2

Deadlift Up To Knees

1 x 3 @ 50% 135,0
2 x 3 @ 60% 162,5
2 x 3 @ 70% 190,0
4 x 2 @ 75% 202,5

Benchpress

1 x 5 @ 50% 80,0
1 x 5 @ 60% 95,0
2 x 4 @ 70% 112,5
2 x 3 @ 75% 120,0
2 x 2 @ 80% 127,5
1 x 4 @ 75% 120,0
1 x 5 @ 70% 112,5
1 x 6 @ 65% 105,0
1 x 7 @ 60% 95,0
1 x 8 @ 55% 87,5
1 x 9 @ 50% 80,0

Deadlift

1 x 4 @ 50% 135,0
1 x 4 @ 60% 162,5
2 x 3 @ 70% 190,0
6 x 3 @ 80% 215,0

Flat Dumbell Flyes

5 x 10 @

Squat Scissors

5 x 5 @

Abs

3 x 10 @

Dagens træning

Træk

en masse leg.. toppede med 55kg


Stød

også en masse leg.. toppede på 85kg..


Det skal jeg nok få lært

dagens træning

Bænk

3x110
3x110
2x120
1x135
3x150 * pr

Død fra bukke

2x190
2x230
1x265
1x300

Triceps roll press

3x8x15

Bendover rows

3x8x70

Side lateral

3x8x9

Flot bænk fyr!

Ahrendsen skrev:Flot bænk fyr!

Mange tak

Dagens træning

Squat

4x4x150

Dødløft

2x170
2x200
3x2x220
2x200
* føj hvor jeg glæder mig til der skal løftes tungt igen

Bænk m blå bands

4x3x100

Seated rows

3x8x65

Triceps roll press

4x8x15

Bendover rows

3x8x50

Dagens træning..

Squat

8x4x125
2x3x145
* stille og roligt med fokus på teknikken

Bænk

4x100
4x110
3x3x120
* årh jeg glæder mig til jeg skal lave lidt igen

Dødløft

5x2-3x160-170
* teknik teknik teknik

Db bendover rows

3x8x?

Bendover rows

3x8x60

Bandpull

3x12

ugens sidste pas

Squat

5x5x140

Bænk

5x5x115

Dødløft

5x2x170

Træk til bryst

3x8x70


I morgen starter jeg på sheiko igen

Week 1 - Day 1

Benchpress

1 x 5 @ 50% 85,0
2 x 4 @ 60% 102,5
2 x 3 @ 70% 120,0
6 x 3 @ 80% 135,0

Squat

1 x 5 @ 50% 110,0
1 x 4 @ 60% 132,5
2 x 3 @ 70% 155,0
5 x 3 @ 80% 175,0

Benchpress

1 x 5 @ 50% 85,0
1 x 5 @ 60% 102,5
5 x 5 @ 70% 120,0

Flat Dumbell Flies

5 x 10 @

Squat

1 x 5 @ 55% 120,0
1 x 4 @ 65% 142,5
5 x 3 @ 75% 165,0

Week 1 - Day 2

Deadlift

1 x 4 @ 50% 150,0
2 x 4 @ 60% 180,0
2 x 3 @ 70% 210,0
5 x 3 @ 80% 240,0

Benchpress

1 x 5 @ 50% 85,0
1 x 5 @ 60% 102,5
2 x 4 @ 70% 120,0
2 x 3 @ 75% 127,5


Var nødt til at stoppe med bænken her.. Havde så ekstreme DOMS at det ikke var forsvarligt at fortsætte...


Derudover tror jeg en lille del af mig døde under dødløften.. Det var satme en ond omgang

Deadlift from boxes

1 x 5 @ 60% 180,0
2 x 4 @ 70% 210,0
3 x 3 @ 80% 240,0
4 x 2 @ 90% 270,0

Squat Scissors

5 x 5 @

Abs

3 x 10 @

1. pas

squat knæbind

3x150
3x150
3x180
3x180
3x180
3x180

bænk

3x105
3x105
2x115
2x120
2x120
3x110
3x110

seated rows

5x8x60

pushdown

4x8x70

bandpull

3x20

2. pas

Dødløft

2x210
2x210
2x210
2x210
2x210
2x210
2x210

Bænk

6x115
6x120
4x125
4x130
6x120
6x120

Træk til bryst

4x8

Træk til nakke

4x8

Benpres

5x8

3. pas

Vægt: 109,1
Fedtprocent: 15,3

Squat

4x150
4x150
4x150
4x150

Stem

5x60
5x65
5x65
5x70

Siddende stem hv

6x25
6x30
4x35 * omg.. er sgu ude af træning
6x27,5

Side lateral

8x10
8x10
8x10
8x10

Omv flies

8x7,5
8x10
8x7,5
8x7,5

Goodmornings

5x5x80

4. pas

Samling med junior projektet i Tårnby

Dødløft

2x210
2x210
2x210
2x210
2x210
2x210
2x210

Bænk

6x115
4x130
4x120
4x120
4x120

Træk til bryst

4x8

Træk til nakke

4x8

Benpres

5x8

1. pas

Squat bind

3x170
3x170
2x190
2x210
2x210
2x210

Bænkpres

2x120
2x120
2x120
2x120
2x120
2x120
2x120
2x120

Seated rows

6x75
6x80
6x90
6x85
6x85

Triceps roll press

8x15
8x17,5
8x17,5
8x17,5
8x15

Db hammercurl

8x15
8x15
8x15
8x15

Facepull

20x30
20x30
20x30

Hvad bliver næste stævne?

ER Open tror jeg.. Ellers DM Diverse

2. pas

Dødløft

2x210
2x210
2x210
2x210
2x210
2x210
2x210

Bænkpres

6x115
4x125
4x135
4x125
6x120

Træk til bryst

4x8

Træk til nakke

4x8

Benpres

5x8

3. pas

Squat

4x150
4x150
4x150
4x150

Stem hv

8x30
8x30
8x30
8x30
8x30

GM

5x5x80

Side laterals

4x10x10

Omv flies

4x10x10



4. pas

Dødløft

2x210
2x210
2x230
1x250
2x210

Bænkpres

6x115
4x120
4x125
4x130
6x110

Træk til bryst

4x8xhele stakken

supersetted

Pulldown m strakte arme

4x10x?

Træk til nakke

4x8