Lasses Træningslog

Uge 1
Squat:
5 x 60
5 x 70
8 x 80

Ekstra:
Lunges (47.5 kg) supersettet med toes 5 x 8
+ curls (26 kg stang) 3 x 10

Uge 2:
Militær pres:
3 x 40
3 x 45
6 x 50 - ny rekord!

Ekstra:
Chinups supersettet med dips 5 x max

Uge 2:
Dødløft:
3 x 90
3 x 100
8 x 110

Ekstra:
Romansk dødløft (70 kg) supersettet med toes to bar 5 x 8

Uge 3:
Overhead press:
5 x 35
3 x 45
1 x 55

Ekstra:
Barbell row 5 x 10
Suspended pull : 4 x 12
Curls: 4 x 20

Uge 3:
Squat:
3 x 65
3 x 75
5 x 85

Ekstra:
Lunges 10-20 x 5
Toes to bar 8 x 5

Uge 3 - i fitness world:
Dødløft:
5 x 95 ✅
3 x 105 ✅
6 x 120 ✅

Ekstra:
Lunges 5 x 10-20 (40 kg)
+ toes to bar 5 x 8
Curls 3 x 10 (27 kg) ✅

Uge 3:
Bænk:
5 x 65
3 x 75
6 x 80

Ekstra:
Bend over row 5 x10-20 (47.5 kg)
Supersettet med dips 5 x 10-20
+ curls 3 x 20 reps (12 kg dumbbells)
Wide push ups 3 x 20 reps
Kropsvægt

Uge 1:
Militær pres
5 x 40
5 x 45
6 x 50

Ekstra:
Chinups + dips supersettet 5 x 10-20
+ toes to bar + evilwheel supersettet 3 x 10

Lassebrandtchr skrev:Uge 1:
Militær pres
5 x 40
5 x 45
6 x 50

Ekstra:
Chinups + dips supersettet 5 x 10-20
+ toes to bar + evilwheel supersettet 3 x 10

Wow! Flot lasse!

Uge 1:
Dødløft:
5 x 85
5 x 100
8 x 115

Ekstra:
Lunges (38.5 kg) + toes to bar 5 x 10-20
+ curls (12 kg dumbbells) 3 x 20

Uge 1:
Skrå Bænk:
5 x 55
5 x 65
8 x 70

Bend over row (38.5 kg) + dips 5 x 10-20
Dumbbell press (20 kg) + toes to bar 3 x 10

Uge 1:
Clean:
5 x 30
5 x 40
5 x 60

(seated) Overhead press:
5 x 32.5
5 x 37.5
9 x 42.5

Deadlift:
5 x 80
5 x 90
11 x 102.5

Dumbbell row: 25 kg 10 x 3

Farmerswalk: 30 kg dumbbells 1 minute x 3

week 3
Clean:
60 x 5
60 x 3
67.5 x 1

Bench press:
5 x 60
3 x 67.5
2 x 77.5

Squat:
5 x 65
3 x 72.5
3 x 80

Assistance:
Push-ups till failure x 3
L-sit till failure x 3

Week 3.

Clean:
5 x 60
3 x 62
3 x 67.5

Military press:
5 x 37.5
3 x 42.5
3 x 47.5

Deadlift:
5 x 90
3 x 102.5
6 x 115

Assistance:

L-sit:
3 set until failure supersettet with row 3 x 10

Week 1.
Clean:
5 x 60
5 x 60
6 x 60

Squat:
5 x 55
5 x 65
5 x 75

Bench press:
5 x 50
5 x 60
9 x 65

Assistance:

Barbell row 5 x 10 - 20 (50 kg)
supersettet with
L - sit 5 x failure

1.1
Clean:
5 x 60
5 x 60
5 x 60

Deadlift:
5 x 85
5 x 95
10 x 110

Military press:
5 x 35
3 x 40
6 x 45

Assistance:
Lunges w/dumbbell
3 x 6 ea.
+
Dumbbell row
3 x 10-20
+
L-sit
3 x 10-20 sec.

1.2
Clean:
3 x 60
3 x 62.5
3 x 65

Squat:
3 x 60
3 x 67.5
5 x 75

Bench press:
3 x 57.5
3 x 65 with inverted row in between
8 x 72.5

Assistance:
DB row
3 x 10-25 ea.
+
Lunges w. BB
3 x 10-12 ea.
+
L-sit
3 x 10-20 sec
+
Suspended push-ups
3 x 10-20

1.2
Clean:
3 x 60
3 x 62.5
3 x 65

Military press:
3 x 37.5
3 x 42.5
6 x 47.5

Deadlift:
3 x 87.5
3 x 100
10 x 112.5

Assistance: Alt er supersettet
chinups 3 x 10
+
Lunges w. kettelbells (20 kg)
3 x 6-12 ea.
+
L-sit
3 x 10-20 sec.

1.3
Clean:
5 x 60

Bench press:
5 x 62.5
3 x 67.5
7 x 75

Squat:
5 x 62.5
3 x 72.5

Assistance:
chinups
3 x 10-12
+
front squat:
3 x 5 (50 kg)
+
L-sit:
3 x 10-20 sec.

1.3

Mili press:
5 X 40
3 X 45 Chin ups in between
3 X 50

Deadlift:
5 x 95
3 x 107.5
6 x 120

Assistance:

Front-squat:
4 x 5-10 (40 - 50 kg)
+
Pullups
4 x 8 (bodyweight)

2.1:
Hurdle jumps 3 x 5
Bench press:
3 x 50
5 x 55 <-- chin-ups in between
5 x 65
8 x 70

Front-squat:
forsøg på at finde mit max!
3 x 40
3 x 55
1 x 65
1 x 72.5
1 x 75

Assistance
Pull-ups:
3 x 6-12 (bodyweight)
+
Dips:
3 x 10-20 (bodyweight)
+
Planche:
3x60-120sec.

Lassebrandtchr skrev:1.2
Clean:
3 x 60
3 x 62.5
3 x 65

Military press:
3 x 37.5
3 x 42.5
6 x 47.5

Deadlift:
3 x 87.5
3 x 100
10 x 112.5

Assistance: Alt er supersettet
chinups 3 x 10
+
Lunges w. kettelbells (20 kg)
3 x 6-12 ea.
+
L-sit
3 x 10-20 sec.

slap af lasse

2.1
Military press:
3 x 35
5 x 40 Chinups inbetween 3 x 10
5 x 45
3 x 50

Deadlift:
5 x 70
3 x 80
5 x 90
5 x 100
8 x 115

Assistance:
3 x shouldershocker (V.2.0) w. 6kg dumbbells
supersettet w. planche 3 x failure

2.2:
Clean:
3 x 60
5 x 60
5 x 60

Deadlift:
5 x 70
3 x 80
3 x 95
3 x 110
8 x 120

Assistance:
3 x 8 pull-ups
+
3 x 6-12 ea. lunges
+
3 x 8-10 hanging legraises

2.2
Front squat:
5 x 35
3 x 45
3 x 50
3 x 55
9 x 65

Bench press:
5 x 45
3 x 50
3 x 60 chin-ups inbetween every set.
3 x 65
5 x 75

Assistance:
Dips 6 x 6 with 30 sec pause.

2.2
Front-squat:
5 x 30
5 x 35
3 x 45
5 x 55
3 x 60
10 x 65

Bench press:
5 x 35
5 x 45
3 x 50 Chinups mellem hvert set!
5 x 65
3 x 70
4 x 80

Assistance:
Dips 3 x 10
+
Toes to bar 3 x 8

2.2
Chinups 3 x 8

Military press:
5 x 25
5 x 30
3 x 35
5 x 45
3 x 50
1 x 55

Deadlift:
5 x 70
3 x 80
5 x 100
3 x 115
2 x 130

Assistance:
Dips 5 x 8 - 12

Supersettet with

5 x Scarecrow and facepulls (Pullcombo)

2.3

Front-squat:
5 x 35
5 x 40
3 x 50
5 x 55
5 x 60
5 x 70

Bench press:
5 x 35
5 x 45
3 x 50
5 x 55
5 x 65
9 x 70

Assistance:
good-mornings 40 kg:
3 x 12
+
Dips 3 x 12
+
toes to bar 3 x 8

2.3

Military press:
5 x 25
5 x 30
3 x 35
5 x 35
5 x 40
7 x 45

Deadlift:
5 x 70
3 x 85
5 x 90
5 x 105
10 x 120

Assistance;
DB Row - 6 x 10-12
+
Dips - 3 x 10-12

2.3
Front-squat:
5 x 35
5 x 40
3 x 50
3 x 55
3 x 65
3+ x 75 = Var for tungt..

Bench press:
5 x 35
5 x 45
3 x 50
3 x 60
3 x 70
6 x 75

Dips
3 x 8-12
+
Pull-ups 3 x 8-12

Lasses Træningslog

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