Log

Næste uges træning kommer til at ske i England. Det bliver spændende at se om jeg kan finde et ordenligt sted.

Det sgu en lækker log det her. DL, Squats, push and pulls!

En masse nakketræning. Nice!

dwellengers skrev:Det sgu en lækker log det her. DL, Squats, push and pulls!

Thx!

Jukkaboy skrev:En masse nakketræning. Nice!

Nakketræning er essentielt!

Ingen træning i Englang desværre, da jeg blev ramt af en mave-influenza. Lavede ikke andet end at skide vand i 4 dage.

Første træning efter 6 dages off med sygdom og lorte mad;

17-02-2017

Squat:
10 x 20kg
5 x 60kg
5 x 100kg
5 x 115kg
5 x 135kg
5 x 150kg

Press:
10 x 20kg
5 x 45kg
5 x 45kg
3 x 50kg
5 x 65kg
3 x 70kg
1 x 77.5kg gik ikke efter mere da energien simpelthen ikke var det til det.
- First Set Last -
5 x 65kg
5 x 65kg
5 x 65kg

Deadlift:
5 x 60kg
5 x 80kg
5 x 100kg
3 x 120kg
5 x 150kg
3 x 170kg
1 x 190kg det samme her.

CG Pulldows:
12 x 80kg
12 x 80kg
12 x 80kg

Neck Harness Curls:
20 x 20kg
20 x 20kg
20 x 20kg
20 x 20kg

19-02-2017

Squat:
10 x 20kg
5 x 75kg
5 x 90kg
3 x 110kg
5 x 135kg
3 x 150kg
5 x 170kg
- First Set Last -
5 x 135kg pause reps
5 x 135kg pause reps
5 x 135kg pause reps

Weighted Dips:
10 x BW+20kg
10 x BW+20kg
10 x BW+20kg
10 x BW+20kg
10 x BW+20kg

Pendlay Rows:
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg

Hammer Curls:
3 x 8 x 20kg

Neck Harness Curls (rest pause):
30 x 20kg, 21 x 20kg, 14x20kg

21-02-2017

Squat
10 x 20kg
5 × 75kg
5 × 90kg
3 × 110kg
5 × 120kg
5 × 135kg
5 × 155kg

Incline Bench Press:
10 x 20kg
5 × 45kg
5 × 50kg
3 × 60kg
5 × 65kg
5 × 75kg
12 × 85kg
- Joker Sets -
5 x 90kg
- First Set Last -
10 x 65kg
10 x 65kg
10 x 65kg

Weighted Chins:
5 x BW+20kg
5 x BW+20kg
5 x BW+20kg

Neck Harness Curls SS Straight Bar Cable Curls:
2 x 40 x 20kg / 12 x 25
1 x 30 x 20kg / 12 x 25
1 x 20 x 20kg / 12 x 25

Neck Side Turns:
2 x 12 x gray band

24-02-2017

Squat:
10 x 20kg
5 × 75kg
5 × 90kg
3 × 110kg
5 × 120kg
5 × 135kg
5 × 155kg

Press:
10 x 20kg
5 × 45kg
5 × 45kg
3 × 50kg
5 × 55kg
5 × 65kg
8 × 72.5kg
- First Set Last -
12 x 55kg
12 x 55kg

Deadlift:
10 x 20kg
5 × 85kg
5 × 105kg
3 × 125kg
5 × 135kg
5 × 155kg
8 × 175kg

Weighted Chinups:
5 x BW+20kg
5 x BW+20kg
5 x BW+20kg
5 x BW+20kg

Complementary work:

Hammer Curls SS Knuckle Pushups:
3 x 12 x 16kg / 3 x 15

Neck Harness Curls, rest pause 10-15 sec:
50 x 20kg -> 20 x 20kg - > 15 x 20kg

Bumber Plate Pinch Shrugs SS Standing AB rotation:
3 x 12 x 20kg / 2 x 25 x 15kg

Voldsom træning!

dwellengers skrev:Voldsom træning!

Det var nu en halv sløv træning, syntes jeg. Ingen PR's eller tangering af PR's. I dag var bedre.

OL Squat no belt:
10 x 20kg
5 × 75kg
5 × 90kg
3 × 110kg
5 × 120kg
5 × 135kg
10 × 155kg
- First Set Last -
10 x 120kg
10 x 120kg
10 x 120kg

Weighted Dips:
10 x BW
10 x BW + 20
10 x BW + 20
10 x BW + 20
10 x BW + 20
10 x BW + 20

Dumbbell Rows:
10 x 42kg
10 x 42kg
10 x 42kg
10 x 42kg
10 x 42kg

Dumbbell Skullcrushers SS Plate Pinch Shrugs (bumper plates):
12 x 16kg / 15 x 20kg
12 x 16kg / 15 x 20kg
12 x 16kg / 15 x 20kg

Neck Curl Harness SS Rope Hammer Curls:
35 x 20kg / 12
35 x 20kg / 12
30 x 20kg / 12

01-03-2017

OL Squat, no belt:
10 x 20kg
5 × 75kg
5 × 90kg
3 × 110kg
5 × 120kg
5 × 135kg
5 × 155kg

Incline Bench Press:
10 x 20kg
5 × 45kg
5 × 50kg
3 × 60kg
3 × 70kg
3 × 80kg
11 × 87.5kg
- Joker Sets -
3 x 95kg
3 x 100kg
- First Set Last -
3 x 8 x 67.5kg paused r

Weighted Chinups:
10 x BW
5 x 5 x 20kg+BW

EZ-Bar Curls:
4 x 12 x 20kg+bar

DB Skullcrushers:
4 x 15 x 10kg

Neck Curl Harness:
35, 35, 35
@ 20kg

03-03-2017

OL Squat:
10 x 20kg
5 × 75kg
5 × 90kg
3 × 110kg
5 × 120kg
5 × 135kg
5 × 155kg

Press:
10 x 20kg
5 × 45kg
5 × 45kg
3 × 50kg
3 × 60kg
3 × 70kg
8 × 75.5kg
- Joker Sets -
3 x 80kg
- First Set Last -
12 x 60kg

RDL:
15 x 60kg
15 x 60kg
15 x 60kg

Weighted Chinups:
5 x BW+22.5kg
5 x BW+22.5kg
5 x BW+22.5kg
5 x BW+22.5kg
5 x BW+22.5kg

Hammer Curls:
3 x 6 x 22kg

Forcedreps skrev:
Neertoft skrev:24-02-2017

Dine tilhængere af din log kræver nogle videoer af din nakketræning.

Her:

05-03-2017

OL Squat, no belt:
10 x 20kg
5 x 75kg
5 x 90kg
3 x 110kg
3 × 130kg
3 × 145kg
8 × 162.5kg
3 x 5 x 130kg 2s pause

Weighted Dips:
20 x BW
3 x 10 x BW+24kg

Pendlay Rows:
10 x 60kg
3 x 6 x 100kg

Straight Bar Cable Curls:
3 x 12

Neck Harness Curls, rest pause:
50 x 20 > 30 x 20 > 15 x 20 > 15 x 20kg

08-03-2017

OL Squat, no belt:
10 x 20kg
5 x 75kg
5 x 90kg
3 x 105kg
5 x 120kg
5 x 135kg
5 x 155kg

Incline BP:
10 x 20kg
5 × 45kg
5 × 47.5kg
5 × 77.kg
3 × 85kg
8 × 90kg
- Joket Sets -
1 x 100
1 x 105
- First Set Last -
3 x 8 x 77.5kg 2s pause

Weighted Chinups:
10 x BW
5 x 5 x 24kg

Hammer Curls:
3 x 5 x 24kg

Standing Russian Twist w. plate:
3 x 20 x 20kg

Neck Harness Curls:
2 x 50 x 20kg
1 x 30 x 20kg
1 x 20 x 20kg

10-03-2017

Zercher Squat:
10 x 20kg
5 x 60kg
5 x 80kg
5 x 100kg
3 x 115kg
5 x 130kg
2 x 5 x 110kg
Av av av

Strict Press:
5 × 45kg
5 × 45kg
3 × 50kg
5 × 62.5kg
3 × 72.5kg
6 × 80
- Joker Sets -
1 x 82.5kg
1 x 90kg
1 x 92.5kg
- First Set Last -
13 x 62.5kg

Pendlay Rows:
5 × 45kg
5 × 55kg
3 × 65kg
3 × 77.5kg
3 × 87.5kg
10 × 97.5kg
- First Set Last -
5 x 5 x 80kg

Single Towel Pullups:
8, 8, 8

DB Skullcrushers, slow ecc.:
5 x 10 x 12kg

Neck Harness Curls, rest pause:
30 x 20, 30 x 20, 25 x 20kg

12-03-2017

OL Squat, beltless:
10 x 20kg
5 × 72.5kg
5 × 90kg
3 × 110kg
5 × 135kg
3 × 155kg
6 × 172.5kg
- First Set Last -
3 x 5 x 135kg paused reps

Weighted Dips:
10 x BW
4 x 8 x BW + 30kg

Lever Rows, Single Arm:
10 x BB
5 x 10 x 40kg+BB

Lateral Raises SS SB Cable Curls:
3 x 12 x 12kg / 3 x 12 x something

15-03-2017

DELOAD WEEK

OL Squat, Beltless:
10 x 20kg
10 x 60kg
3 x 10 x 100kg

Incline BP:
10 x 20kg
10 x 40kg
3 x 10 x 60kg

HG Pulldowns:
10 x 40kg
10 x 60kg
3 x 10 x 80kg

GHR:
8, 8, 8

Seated Hammer Curls SS EZ Skullcrushers:
2 x 6 x 24kg / 2 x 12 x 20kg+bar
1 x 10 x 24kg / 1 x 15 x 20kg+bar

Neck Harness Curls:
3 x 50 x 20kg

17-03-2017

DELOAD WEEK

Zercher Squat:
2 x 10 x 20kg
5 x 40kg
5 x 60kg
5 x 80kg
5 x 100kg

Strict Press:
2 x 10 x 20kg
5 x 40kg
3 x 10 x 50kg

Pendlay Rows:
2 x 10 x 20kg
5 x 40kg
3 x 10 x 60kg

Towel Pullups:
8, 8, 8

20-03-2017

DELOAD WEEK

OL Squat, beltless:
2 x 10 x 20kg
5 x 60kg
3 x 10 x 100kg

Dips:
5 x 10 x BW

DB Rows:
10 x 15kg
3 x 15 x 30kg

Lateral Raises SS Towel Pullups:
3 x 10 x 14kg // 9, 8, 8

EZ-Bar Curls SS Neck Harness Curls:
3 x 10 x 20kg+bar // 3 x 20 x 30kg

Hypers:
15, 15, 15

22-03-2017

OL SQ, no belt:
10 x 20kg
5 × 75kg
5 × 92.5kg
3 × 112.5kg
5 × 120kg
5 × 140kg
5 × 157.5kg

Inc. BP:
10 x 20kg
5 x 50kg
5 x 50kg
3 × 62.5kg
5 × 67.5kg
5 × 77.5kg
9 × 87.5kg ... Peaks and valleys. Det skal jeg huske.
- First Set Last -
3 x 10 x 67.5kg

Weighted NG Chinups:
10 x BW
5 x 5 x 25kg

Neck Harness Curls:
25 x 30kg -> 10-15s statisk hold
25 x 30kg -> 10-15s statisk hold
25 x 30kg -> 10-15s statisk hold

24-03-2017

Zercher Squats:
10 x 20kg
5 x 40kg
5 x 60kg
5 x 80kg
5 x 5 x 100kg

Press:
10 x 20kg
5 × 45kg
5 × 45kg
3 × 52.5kg
5 × 57.5kg
5 × 65kg
5 × 75
IADJS

Pendlay Rows:
10 x 20kg
5 × 45kg
5 × 52.5kg
3 × 62.5kg
5 × 67.5kg
5 × 80kg
5 × 90kg
IADJS

EZ-Bar Curls SS Weighted Diamond Pushups:
3 x 10 x 30kg+bar / 3 x 10 x 20kg

Neck Harness Curls, rest pause 10-12s:
40 x 30kg > 15 x 30kg > 10 x 30kg

Cable Walkouts with Neck Harness (static neck training):
3 x 5 "reps med 50kg

26-03-2017

OL Squat, no belt:
10 x 20kg
5 x 75kg
5 x 92.5kg
3 x 112.5kg
5 x 120kg
5 x 140kg
10 x 157.5kg
3 x 5 x 120kg paused, slow ecc

Weighted Dips:
10 x BW
3 x 5 x 40kg
2 x 8 x 20kg

Lever Rows, Single Arm:
10 x bar
10 x 20kg+bar
5 x 5 x 40kg+bar

DB Curls, Alternating SS Seated Lateral Raises:
3 x 8 x 20kg / 3 x 10 x 12kg

29-03-2017

OL Squat, no belt:
10 x 20kg
5 x 75kg
5 x 92.5kg
3 x 110kg
5 x 120kg
5 x 140kg
5 x 157.5kg

Paused CG BP:
10 x 20kg
5 x 50kg
5 x 60kg
3 x 70kg
5 x 80kg
5 x 90kg
10 x 100kg
12 x 80kg
12 x 80kg

Lat Pulldowns:
5 x 10

BB Shrugs:
3 x 10 x 60kg, 2 sek hold i top

Seated Lateral Raises:
3 x 10 x 10kg

Rope Hammer Curls:
3 x 12

Neck Harness Curls:
2 x 40 x 30kg
1 x 30 x 30kg

31-03-2017

Zercher Squat:
2 x 10 x 20kg
5 x 60kg
5 x 80kg
3 x 3 x 110kg
10 x 100kg

Strict Press:
10 x 20kg
2 x 5 x 45kg
3 x 52.5kg
3 x 60kg
3 x 70kg
7 x 77.5kg
- First Set Last -
3 x 10 x 60kg

Pendlay Rows:
Op til
6 x 3 x 110kg 45-60s rest between sets

BB Shrugs:
Op til
3 x 6 x 140kg

Alternating DB Curl SS DB Skullcrushers:
3 x 8 x 22kg / 3 x 8 x 14kg

GHR:
10, 10, 10

04-04-2017

OL Squat, no belt:
10 x 20kg
5 x 75kg
5 x 92.5kg
3 x 112.5kg
3 x 130kg
3 x 150kg
3 x 167.5kg
- First Set Last -
10 x 130kg

Incline DB Press SS Single Arm Lever Rows
Op til
8 x 40kg / 8 x 40kg+BB
8 x 40kg / 8 x 40kg+BB
8 x 40kg / 8 x 40kg+BB

Hammer Curls:
Op til
3 x 6 x 24kg

Neck Harness Curls SS Neck Side Turns:
45 x 30kg / 20 each side x red band
25 x 30kg / 20 each side x red band
25 x 30kg / 20 each side x red band

06-04-2017

OL Squat, no belt:
10 x 20kg
5 x 75kg
5 x 92.5kg
3 x 110kg
5 x 120kg
5 x 140kg
5 x 157.5kg

CG Bench, t&g:
10 x 20kg
10 x 30kg
3 x 10 x 100kg

Weighted Chinups:
2 x 5 x BW
5 x 5 x 27.5kg

Gøgl:

Alternating DB Curls: 3 x 10 x 20kg

Pushdowns: 3 x 12

Facepulls: 3 x 12

09-04-2017

Paused Zercher Squat:
10 x 20kg
5 x 60kg
5 x 80kg
3 x 100kg
3 x 110kg
5 x 110kg
1 x 120kg
1 x 130kg
1 x 140kg
1 x 150kg
https://www.instagram.com/p/BSp7fv1F7T4

Strict Press:
10 x 20kg
2 x 5 x 45kg
5 x 52.5kg
3 x 60kg
3 x 70kg
5 x 77.5kg..
13 x 60kg

Pendlay Rows:
2 x 5 x 60kg
5 x 100kg
6 x 3 x 110kg

Towel Chinups:
3 x 10 x BW

Neck Harness Curl SS Neck Side Bands:
40 x 30kg / 25 x red band
40 x 30kg / 25 x red band
40 x 30kg / 25 x red band

08-05-2017
::: AM :::
Strict Press, beltless:
12x20kg
5x40kg
3x60kg
1x70kg
5x1x85kg

Pendlay Rows:
2x5x60kg
3x3x100kg
5x1x125kg

Facepulls:
3x12

Alternating DB Curls:
3x8x18kg

::: PM :::
SQ:
10x20kg
5x60kg
3x100kg
3x6x120kg

Strict Press, beltless:
12x20kg
5x40kg
3x60kg
5x3x72.5kg

Pendlay Rows:
2x5x60kg
5x3x105kg

Rope Hammer Curls:
3x12

10-05-2017
::: AM :::
DL, beltless:
10x20kg
5x70kg
3x120kg
1x160kg
1x200kg
5x1x210kg mixed grip

BP, paused & feet up:
10x20kg
5x60kg
3x100kg
1x115kg
5x1x125kg

Wgt. Chinups:
1x8xBW
3x8x15kg

::: PM :::
BP, paused & feet up:
10x20kg
5x60kg
5x3x102.5kg

BW Pullups:
6,6,6

GHR:
8,8,8

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