Henrik Nielsen - SPH

2.pas

Barbell row

4 x 6 @ 55

Dumbell row

3 x 6 @ 32,5

Upright row

4 x 6 @ 50

Lateral raises

4 x 6 @ 9

Biceps curls

4 x 6 @ 15

Wrist curls

4 x 6 @ 40

rev.Wrist curls

4 x 6 @ 17,5

3.pas

Squat

4 x 6 @ 80
6 x 110

Bænkpres

4 x 6 @ 105

Incline db.press

3 x 3 @ 40

Armstrækkere

2 x 25stk.

Fransk press

4 x 6 @ 35

Cable pushdown

4 x 6 @ 40

Dumbell press

3 x 6 @ 25

Reverse curls

4 x 6 @ 30

4.pas

Sumo deadlift

4 x 6 @ 100

Sumo deadlift
på plates

3 x 3 @ 100

pull ups

4 x 6

High cable pulls

4 x 6 @ 60

suppine pullups

3 x 6

Upright row

4 x 6 @ 40

Lateral raises

4 x 6 @ 10

Biceps curls

4 x 6 @ 15

Wrist curls

4 x 6 @ 40

rev.wrist curls

4 x 6 @ 20

5.pas

Bænkpres

4 x 6 @ 105

bænkpres elastik

6 x 3 @ 70

cable cross

4 x 6 @ 25

Bænkpres smalt

4 x 6 @ 90

Cable pushdown

4 x 6 @ 60

Dumbell press

4 x 6 @ 20

reverse curls

4 x 6 @ 30

6.pas

Barbell row

4 x 6 @ 60

Dumbell row

4 x 6 @ 32,5

Upright row

4 x 6 @ 45

Lateral raises

4 x 6 @ 10

Biceps curls

4 x 6 @ 17,5

Wrist curls

4 x 6 @ 35

rev.wrist curls

4 x 6 @ 20

UGE19

1.pas

Squat

4 x 6 @ 80
6 x 110

Bænkpres

3 x 6 @ 107,5

Bænkpres
Board

3 x 130
3 x 150
3 x 160

Bænkpres statisk

3 x 3 @ 92,5

Bænkpres smalt

3 x 6 @ 90

Military press

3 x 6 @ 60

Reverse curls

3 x 6 @ 40

2.pas

Sumo deadlift

5 x 6 @ 120

Barbell row

3 x 6 @ 60

Dumbell row

3 x 6 @ 32,5

Upright rows

4 x 6 @ 45

Lateral raises

4 x 6 @ 10

Biceps curls

3 x 6 @ 17,5

Wrist curls

3 x 6 @ 35

rev.wrist curls

3 x 6 @ 20

3.pas

Squat

3 x 6 @ 150
6 x 162,5

Frontsquat

2 x 6 @ 90

Lunges

2 x 6 @ 50

Bænkpres

3 x 6 @ 107,5

Incline db.press

3 x 3 @ 40

Armstrækkere

2 x 30stk.

fransk press

3 x 6 @ 35

Cable pushdown

3 x 6 @ 60

Dumbell press

3 x 6 @ 25

Reverse curls

5 x 6 @ 30

Chrunches

5 x 15

Planken

3 x 1min.

4.pas

Sumo deadlift

3 x 6 @ 200

Sumo deadlift
på plates

3 x 3 @ 130

GM.

3 x 6 @ 45

Pull ups

3 x 6

High cable pulls

3 x 6 @ 60

Suppine pullups

3 x 6

Upright row

4 x 6 @ 45

Lateral raises

4 x 6 @ 10

Biceps curls

3 x 6 @ 15

wrist curls

3 x 6 @ 40

rev.wrist curls

3 x 6 @ 20

5.pas

Squat

3 x 6 @ 162,5

overhead squat

3 x 6 @ 55

Box squat
"dybe"

3 x 6 @ 100

Bænkpres

3 x 6 @ 107,5

Bænkpres

5 x 3 @ 80

cable cross

3 x 6 @ 20

bænkpres smalt

3 x 6 @ 80

Cable pushdown

3 x 6 @ 50

dumbell press

3 x 6 @ 25

reverse curls

3 x 6 @ 30

6.pas

Sumo deadlift

5 x 6 @ 120

Barbell row

4 x 6 @ 50

Dumbell row

3 x 6 @ 40

upright row

3 x 6 @ 45

Lateral raises

3 x 6 @ 12,5

Wrist curls

rev.wrist curls

kørt i SS hv: 3 x 6 @ 17,5/10

Uge20

1.pas

Squat

3 x 130
3 x 160
3 x 180
3 x 190
3 x 170

Squat halve

5 x 3 @ 250

Squat statisk

3 x 3 @ 95

Bænkpres

3 x 100
3 x 110
3 x 120
3 x 130
3 x 110
3 x 110

Bænkpres board

5 x 3 @ 140

Bænkpres statisk

3 x 3 @ 70

Military press

6 x 6 @ 50

Reverse curls

3 x 10 @ 30

Chrunches

3 x 15

Planken

3 x 1min.

2.pas

Sumo deadlift

5 x 3 @ 215

Deadlift konventionel
halv bane

3 x 3 @ 200

Barbell row

Dumbell row

SS. 6 x 6 @ 60/32,5

Facepull

Lateral raises

SS. 6 x 6 @ 45,50/12,5,10

Biceps curls

6 x 6 @ 17,5

Wrist curls

rev.wrist curls

SS. 6 x 6 @ 35/20,15

Sidebøjninger

wood chop

SS. 6 x 6 @ 35/25

3.pas

Squat

5 x 6 @ 145

Frontsquat

5 x 6 @ 70

lunges

3 x 6 @ 50

Bænkpres

5 x 6 @ 92,5

incline db.press

5 x 6 @ 30

Armbøjninger

2 x 15reps

fransk press

5 x 6 @ 35

cable pushdown

3 x 6 @ 60,65

dumbell press

5 x 6 @ 20

reverse curls

5 x 6 @ 30

Chrunches

3 x 10

Planken

3 x 1min

4.pas

Sumo deadlift

5 x 6 @ 175

sumo deadlift
på plates

5 x 6 @ 135

goodmornings

3 x 6 @ 60

pull ups

4 x 6

high cable pulls

3 x 6 @ 30

suppine pullups

3 x 6

face pull

4 x 6 @ elastik

lateral raises

4 x 6 @ 9

biceps curls

3 x 6 @ 15

wrist curls

rev.wrist curls

SS

3 x 6 @ 20/35

Sidebøjninger

chop wood

SS

4 x 10 @ 35/elastik

5.pas

Squat

5 x 10 @ 120

overhead squat

3 x 10 @ 40

box squat
dybe

5 x 6 @ 120

Bænkpres

5 x 10 @ 77,5

bænkpres elastik

10 x 60,70 % 80

cable cross

5 x 6 @ 20,25

Bænkpres smalt

3 x 10 @ 80

cable pushdown

3 x 10 @ 45

dumbell press

3 x 10 @ 20

reverse curls

3 x 10 @ 20

chrunches

4 x 10

planken

3 x 1min.

6.pas

sumo deadlift

5 x 10 @ 135

Konventionel deadlift

4 x 6 @ 145

barbell row

3 x 6 @ 50

dumbell row

3 x 10 @ 32,5 25

facepull

3 x 10 @ 45

lateral raises

3 x 10 @ 8

biceps curls

3 x 10 @ 15

wrist curls

rev.wrist curls

SS

3 x 10 @ 35/17,5

Sidebøjninger

chop wood

SS

4 x 10 @ 35/30

uge21

1.pas

Squat

5 x 3 @ 175

squat halve

3 x 260
3 x 280
3 x 300

Bænkpres

5 x 3 @ 115

Bænkpres klods

3 x 3 @ 145

Bænkpres smalt

4 x 3 @ 100

military press

5 x 6 @ 50

reverse curls

5 x 6 @ 30

Chrunches m vægt

5 x 6 + lille sandsæk

planken

3 x 1min.

2.pas

sumo deadlift

3 x 230
3 x 240
4 x 3 @ 202,5

konventionel
halv bane

3 x 3 @ 200

Barbell row

dumbell row

SS

5 x 6 @ 50/30

Facepull

lateral raises

5 x 6 @ 40,50/8,9

biceps curls

5 x 6 @ 17,5

wrist curls

rev.wrist curls

SS

5 x 6 @ 40,50/20

Sidebøjninger

chop wood

SS

5 x 6 @ 35/30

3.pas

Squat

5 x 6 @ 150

Frontsquat

4 x 6 @ 80

Lunges

3 x 6 @ 60

Bænkpres

5 x 6 @ 95

Incline db.press

4 x 6 @ 35

Armstrækkere

2 x 20reps

Cable pushdown

3 x 6 @ 55,60

Dumbell press

5 x 6 @ 25

reverse curls

5 x 6 @ 30

Chrunches m vægt

4 x 8 +vægt

4.pas

Sumo deadlift

5 x 6 @ 182,5

sumo deadlift
på plates

3 x 6 @ 142,5

Good mornings

3 x 6 @ 60

Pull ups

4 x 6

high cable pulls

3 x 6 @ 40

suppine pullups

3 x 6

face pull

4 x 6 elastik

lateral raises

4 x 6 @ 9

biceps curls

3 x 6 @ 15

wrist curls

3 x 6 @ 15

rev.wrist curls

3 x 6 @ 35

sidebøjninger m vægt

3 x 8 @ 35

chop wood

3 x 8 elastik

5.pas

Squat

4 x 10 @ 125

overhead squat

4 x 8 @ 50

box squat
dybe

5 x 6 @ 125

Bænkpres

4 x 10 @ 80

bænkpres elastik

4 x 8 @ 70

cable cross

5 x 6 @ 20

Bænkpres smalt

8 x 90
8 x 90
8 x 80

dumbell press

3 x 8 @ 20

reverse curls

3 x 8 @ 22,5

chrunches m vægt

4 x 8 +vægt

planken

3 x 1min.

6.pas

Sumo deadlift

4 x 10 @ 142,5

Konventionel deadlift

4 x 6 @ 150

Barbell row

3 x 8 @ 50

dumbell row

3 x 8 @ 30

face pulls

3 x 8 @ 40

lateral raises

3 x 8 @ 7

biceps curls

3 x 8 @ 17,5

wrist curls

3 x 8 @ 20

rev.wrist curls

3 x 8 @ 35

sidebøjninger m vægt

3 x 8 @ 35

chop wood

3 x 8 @ 20

Uge22

1.pas

Squat

2 x 140
2 x 170
2 x 190
3 x 210
3 x 3 @ 180

Squat halve

3 x 240
2 x 3 @ 260

Bænkpres

2 x 110
2 x 120
1 x 130
2 x 140
3 x 135
3 x 3 @ 120

Bænkpres klods

3 x 3 @ 150

Bænkpres smalt

3 x 3 @ 115

military press

4 x 6 @ 50

reverse curls

4 x 6 @ 30

chrunches m vægt

4 x 6 +vægt

planken

3 x 1min.

2.pas

Sumo deadlift

5 x 3 @ 222,5

konventionel deadlift
halv bane

3 x 210
2 x 3 @ 230

Barbell row

4 x 6 @ 50

dumbell row

4 x 6 @ 30

face pull

4 x 6 @ 40

lateral raises

4 x 6 @ 7,8

biceps

3 x 6 @ 17,5
6 x 20

wrist curls

4 x 6 @ 17,5

rev.wrist curls

4 x 6 @ 40

sidebøjninger m vægt

4 x 6 @ 35

chop wood

4 x 6 @ 25

Det ser ud som om, at du er ved at være i rigtig god form i squat

Hvad er din stævneplaner?

Legkongen skrev:Det ser ud som om, at du er ved at være i rigtig god form i squat Hvad er din stævneplaner?

Hej Martin

ahh, det vist lidt for store ord men tak.

Jeg skal stille til TSK-Cup i efteråret

3.pas

Squat

4 x 6 @ 155

Frontsquat

3 x 6 @ 100

Lunges

3 x 6 @ 60

Bænkpres

4 x 6 @ 97,5

Incline db.press

3 x 6 @ 30,35

Armstrækkere

2 x 25reps

Fransk press

4 x 6 @ 35

cable pushdown

4 x 6 @ 20

dumbell press

4 x 6 @ 25

reverse curl

4 x 6 @ 30,25

chrunches m vægt

4 x 6

planken

3 x 1min

4.pas

Sumo deadlift

4 x 6 @ 190

sumo deadlift
på plates

3 x 6 @ 147,5

goodmornings

3 x 6 @ 70

pullups

4 x 6

high cable pulls

3 x 6 @ 40

suppine pullups

3 x 6

Face pulls

4 x 6 @ elastik

lateral raises

4 x 6 @ 8

biceps curls

3 x 6 @ 15

wrist curls

3 x 6 @ 20

rev wrist curls

3 x 6 @ 35

sidebøjninger m vægt

4 x 6 @ 35

chop wood

4 x 6 @ elastik

5.pas

Squat

3 x 10 @ 132,5

overhead squat

5 x 6 @ 60

box squat
dybe

4 x 6 @ 132,5

Bænkpres

5 x 10 @ 85

Bænkpres elastik

6 x 80
4 x 6 @ 90

cable cross

4 x 6 @ 20

bænkpres smalt

4 x 6 @ 90

cable pushdown

4 x 6 @ 50,60

dumbell press

4 x 6 @ 20

reverse curls

4 x 6 @ 25

chrunches m vægt

4 x 6

planken

3 x 1min.

Henrik Nielsen - SPH

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