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Manze

20. mar 2015, 19:40


17.3
Power Clean
5x75
3x85
6x95 - med straps
5x75

Squat
5x95
3x107.5
5x120
1x125
1x132.5
10x95

Hanging Leg Raises 3x10
Farmers Walk 5xALAP
"Nobody will crown you incredible, so you've got to crown your-fucking-self!"
- Muggent brød og masser af selvtillid!
 
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Manze

24. mar 2015, 15:45


18.1
Med Ball Throw x10

Press
5x47.5
5x52.5
8x60
5x65
10x47.5
10x50

Chin Ups 8x5-10
Weighted Dips 5x10
Chest Supported Row 5x10
Face Pulls 3x15-20
Jim Wendlers Shoulder Complex 3x10 ea.
Glen B Shrugs
"Nobody will crown you incredible, so you've got to crown your-fucking-self!"
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Manze

24. mar 2015, 15:47


18.1
Power Clean
5x70
5x80
5x90

Deadlift
5x115
5x130
5x150
10x115

Calf Raise 3x15-20
Hanging Leg Raises 5x10
Farmers Walk 3xALAP
Lateral Raise + Rear Lateral Raise 4x20 ea.
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Manze

28. mar 2015, 10:24


18.1
Med Ball Throw x10
Bench Press - Kan bænke igen, så prøver at finde ud af hvor mit max ligger.
5x55
5x62.5
10x70
5x75
5x77.5
5x80
5x85
5x90
3x95
2x3x100

Chin Ups 8x5-10
Chest Supported Row 5x10-15
Weighted Dips 5x10
Rear Lateral Raises 8x20-30
Lateral Raises 4x20
Glen B Shrugs
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Manze

28. mar 2015, 10:27


18.1
Power Clean
5x70
5x80
5x90 - med straps

Squat
5x85
5x100
8x112.5
3x117.5
16x85

Snatch Grip Deadlift 3x5-10
Hanging Leg Raises 3x10
Farmers Walk 3xALAP
Lateral/Rear Lateral Raise 4x20
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Manze

31. mar 2015, 13:40


18.2
Press
3x50
3x57.5
5x65
3x67.5
1x70
9x50

Chin Ups 7x5-10
Weighted DIps 5x10
Chest Supported Row 5x10
Glen B Shrugs
Lateral Raises 4x20
Rear Lateral Raises 4x20
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Manze

31. mar 2015, 13:42


18.2
Power Clean
3x72.5
3x85
5x95

Deadlift
3x120
3x137.5
4x155
3x165
10x120
5x125

Farmers Walk 5xALAP
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Manze

4. apr 2015, 08:50


18.2
Bench Press
3x70
3x80
9x90
3x95
3x100
2x105
12x70
5x80
2x3x90

Chin Ups 10x5
Barbell Row 5x10
Weighted Dips 5x10
Overhead Carries 5xALAP
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Manze

4. apr 2015, 08:52


18.2
Power Clean
3x72.5
3x85
5x95 - straps

Squat
3x92.5
3x105
7x117.5
3x125
10x92.5

Snatch Grip Deadlift 3x5
Farmers Walk 3xALAP
Suitcase Farmers Walk 2xALAP ea.
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Manze

7. apr 2015, 08:38


18.3
Press
5x52.5
3x60
5x67.5 - PR
1x70
1x75
1x77.5 - Push Press
1x80 - Push Press
8x52.5

Chin Ups 8xAMRAP
Ring DIps 5x8-12
Inverted Row 5x6-15
Overhead Carry 3xALAP
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- Muggent brød og masser af selvtillid!
 
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Manze

7. apr 2015, 08:41


18.3
Power Clean
5x75
3x85
1x95
1x100 - hang clean

Deadlift
5x130
3x147.5
7x162.5 - PR
1x172.5
1x180

Snatch
3x3x60
2x1x65

Suitcase Farmers Walk 3xALAP ea.
"Nobody will crown you incredible, so you've got to crown your-fucking-self!"
- Muggent brød og masser af selvtillid!
 
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b000t

7. apr 2015, 10:07


Er det ikke PR på clean?
Mvh Anders J, fysioterapeut.
LOG:
HAM DER BOR I NORGE
“Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.”
Brugeravatar

 
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Geografisk sted: Skien, Norge
 
Styrkeliste
- Bænkpres: 120.00
- Squat: 155.00
- Dødløft: 200.00
 
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Manze

7. apr 2015, 15:40


b000t skrev:Er det ikke PR på clean?


95kg fra gulvet er en slagts PR, i og med at jeg ikke har forsøgt det før. Jeg har dog et hang clean på 105kg og 2x100kg.
"Nobody will crown you incredible, so you've got to crown your-fucking-self!"
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Manze

7. apr 2015, 15:54


Manze skrev:15.3
Power Clean
5x75
3x85
2x100
"Nobody will crown you incredible, so you've got to crown your-fucking-self!"
- Muggent brød og masser af selvtillid!
 
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Manze

12. apr 2015, 08:59


18.3
Press
5x52.5
3x60
3x67.5
1x70

Push Jerk
1x80
1x85
2x1x90
1x95

Clean & Jerk
3x60
3x70
1x77.5
1x85
2x1x90

Chin Ups 8xAMRAP
Ring Dips 5x8-12
"Nobody will crown you incredible, so you've got to crown your-fucking-self!"
- Muggent brød og masser af selvtillid!
 
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Manze

17. apr 2015, 10:01


19.1
Press
5x47.5
5x55
5x65

Deadlift
5x115
5x132.5
5x150

Chin Ups 5xAMRAP
Dips 5x8-12
Suitcase Farmers Walk 3xALAP ea.
Shoulder, Arms, Upperback, Core
"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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Manze

17. apr 2015, 10:04


19.1
Snatch Grip Behind Neck Press
5x30
5x40
3x50
3x55
1x60

Press
5x47.5
5x55
3x62.5

Squat
5x90
5x102.5
5x115
1x130

Chin Ups 8xAMRAP
Dips 5x8-12
Shoulders, Arms, Upperback, Core
"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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Manze

23. apr 2015, 18:35


23/04-2015
Snatch
2x2x60
2x2x65
1x70

Clean & Jerk
2x70
3x70
2x2x80
1x90

Squat
5x100
2x5x115

Push Press
5x60
5x65
5x70

Dips 5x8-12
Core
"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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Manze

30. apr 2015, 16:52


28/4
Snatch
2x3x50
2x2x60
2x65

Snatch Grip High Pull
2x5x60
5x70

Back Squat
5x110
3x110
3x100
5x100

Push Press
3x5x70

Weighted Dips 5x8-12
Chin Ups 5x5
"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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Manze

30. apr 2015, 16:54


30/4
Clean & Jerk
2x70
3x2x80
1x90

Clean High Pull
3x5x80

Push Press
3x5x70

Squat
3x5x100

Weighted Dips 5x8-12
Chin Ups 5x5-8
Lateral Raises 4x20

Fik 100kg Clean & Jerk i går (Y) :dope:
"Nobody will crown you incredible, so you've got to crown your-fucking-self!"
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Manze

8. maj 2015, 18:36


5/5-2015
Snatch
2x50
2x55
2x1x60
2x60
1x65

Snatch High Pull 3x5x65

Push Press
2x70
4x3x70

Front Squat 5x3x90

Dips 5x8-12
Chin Ups 5x5-8
Lateral Raises 3x20
"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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Manze

8. maj 2015, 18:38


6/5-2015
Snatch
3x3x40
6x2x50
1x65

Clean & Jerk
3x2x70
2x2x80
1x80

Hanging Leg Raises 3x8-12
Chin Ups 3x8
"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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Manze

8. maj 2015, 18:39


7/5-2015
Snatch
3x3x40
5x2x50

Clean & Jerk
3x2x70
5x1x80

Push Press
5x70
5x65
5x70

Squat 3x5x115

Dips 5x8-12
Chin Ups 5x5-8
Lateral Raises 3x20
"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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Manze

8. maj 2015, 18:41


8/5-2015
Snatch
3x3x40
6x2x50
3x2x55
3x1x60
2x1x65
1x70

Clean & Jerk
2x3x50
2x2x70
4x2x75

Hanging Leg Raises 3x8-12
"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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Manze

16. maj 2015, 08:23


Nyt program - W1D1 - 11/5-15
Snatch
3x50
2x3x52
3x3x55
2x60

Jerk fra blokke
4x70
2x4x75
3x3x80

Front Squat
6x80
6x87
5x5x87

Press
6x52
6x57
3x4x60

Hanging Leg Raises 3x10
"Nobody will crown you incredible, so you've got to crown your-fucking-self!"
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Manze

16. maj 2015, 08:26


W1D2 - 13/5-15
Muscle Snatch
4x45
2x4x50
3x3x52.5

Clean Pull
6x70
4x5x80

Back Squat
6x100
6x105
2x4x112

Hanging Leg Raises 3x10
Lateral Raises 5x10-15
Chin Ups 4x5-10
Incline Push Ups 5xAMRAP
"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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Manze

16. maj 2015, 08:29


14/5-15
Ring Dips 5x8-12

Chin Ups
2x5x+5kg
3x5x+10kg

Incline Push Ups 5x8-12x+10kg
Lateral Raises 5x10-15
Farmers Walk 5xALAP
"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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Manze

16. maj 2015, 08:34


W1D3 - 15/5-15
Clean & Jerk
3+3x70
2x2+2x75
2x2+2x80
2x1+2x85

Snatch Pull
6x50
4x5x57

Front Squat
5x77
6x82.5
4x88
4x3x93.5

Behind Neck Snatch Press
6x42
3x6x48

Hanging Leg Raises 5x10
Back Extensions 2x10
Push Ups 5x10x+20kg
Chin Ups 3x5-8
"Nobody will crown you incredible, so you've got to crown your-fucking-self!"
- Muggent brød og masser af selvtillid!
 
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Manze

19. maj 2015, 06:20


W2D4 - 18/5-15
Snatch
3x50
3x3x52.5
4x2x56

Power Clean + Power Jerk
3+2x63
3+2x67.5
3x2+2x72.5

Back Squat
6x100
6x105
5x112
3x4x120

Chin Ups 5x5-10
Hanging Leg Raises 3x8-10
Weighted Push Ups 5x10x+20kg
Lateral Raises 3x10
"Nobody will crown you incredible, so you've got to crown your-fucking-self!"
- Muggent brød og masser af selvtillid!
 
Reputation point: 5
 
Indlæg: 832
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b000t

19. maj 2015, 08:29


Manze skrev:Nyt program - W1D1 - 11/5-15
Snatch
3x50
2x3x52
3x3x55
2x60

Jerk fra blokke
4x70
2x4x75
3x3x80

Front Squat
6x80
6x87
5x5x87

Press
6x52
6x57
3x4x60

Hanging Leg Raises 3x10


Hvilket program trener du?
Mvh Anders J, fysioterapeut.
LOG:
HAM DER BOR I NORGE
“Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.”
Brugeravatar

 
Reputation point: 87
 
Indlæg: 1416
Tilmeldt: 30. jun 2005, 09:32
Geografisk sted: Skien, Norge
 
Styrkeliste
- Bænkpres: 120.00
- Squat: 155.00
- Dødløft: 200.00
 
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