Mikes Træningslog

30.3
Bench Press
5x102.5
3x117.5
2x130
1x137.5 - JS

Press - SST
5x60
5x65
5x75

Chin Ups 8x10
Kroc Row 2xWU 22x40kg ea.
Rear Lateral Raise 3x20
Dips 3x10-20
Barbell Curl 3x10
Paused Shrugs 3x10

30.3
Power Clean
5x80
3x92.5
1x102.5

Squat
5x135
2x152.5 - teknikken driller
1x152.5 -"-
3x152.5
2x162.5

Straight Leg Deadlift - SST
5x100
5x115
5x130
Deadlift
1x170
1x190

Ab Work 5x10-20
Back Extensions 3x10-20
Roning - 5x500m

30.4
Press
5x60
5x65
7x75
3x80 - JS
2x82.5 - JS
1x87.5 - JS

Close Grip Bench Press - SST
8x82.5
8x95
6x110

Chin Ups 5x10
Kroc Row - 2xWU, 23x40kg ea.
Rear Lateral Raise 3x25
Weighted Dips 3x10-15
Barbell Curl 3x10
Front Raise 3x10-20

30.4
Deadlift
5x137.5
5x157.5
5x180
2x1x190 - JS
2x1x200 - JS

Front Squat - SST
8x825
8x97.5
6x112.5

Roning - 3x500m

Trænger til at prøve noget nyt, så jeg prøver kræfter med jim wendlers Building The Monolith. Programmet fokusere på press og jeg kan godt lide måden hvorpå du laver assistance, så det bliver sjovt.
31.1
Squat
5x65
5x85
5x97.5
5x115
5x130
5x5x142.5

Press
5x35
5x45
5x52.5
5x60
5x70
6x77.5
11x60

Chin Ups x100
Band Pull Apart x100
Dips x175

31.1
Deadlift
5x85
5x105
5x125
5x145
5x155
3x5x175

Bench Press
5x52.5
5x67-5
5x80
5x92.5
5x105
5x5x117.5

Dumbbell Row 5x10-20 ea.
Barbell Curl x100 @ 25kg

31.1
Squat
5x65
5x82.5
5x97.5
5x115
5x130
5x142.5
20x75

Press
5x35
5x45
5x52.5
10x5x60

Weighted Chin Ups 5x5
Band Pull Apart x100
Shrugs x100

31.2
Squat
5x60
5x75
5x90
5x107.5
5x122.5
5x5x135

Press
5x30
5x40
5x47.5
5x57.5
5x65
5x75
12x57.5

Chin Ups x100
Band Pull Apart x100
Dips x180

31.2
Deadlift
5x72.5
5x92.5
5x112.5
5x132.5
5x152.5
3x5x165
1x200
1x210

Bench Press
5x50
5x60
5x72.5
5x85
5x100
5x5x112.5

Dumbbell Row 5x10-20 ea.
Barbell Curls x100

31.2
Squat
5x60
5x75
5x90
5x107.5
5x122.5
5x135
20x90

Press
5x35
10x5x45
2x3x80

Weighted Chin Ups 5x5x15kg
Band Pull Aparts x100
Shrugs x100

31.3
Squat
5x65
5x82.5
5x97.5
5x122.5
5x135
5x5x150 - Den trak tænder ud.

Press
5x35
5x45
5x52.5
5x65
5x75
5x82.5
9x65

Chin Ups x100 total
Band Pull Apart x100 total
Dips x155 total

31.3
Er meget påvirket af det medicin jeg fik i Odense i dag, og det kan også ses på mine løft.
Deadlift
5x82.5
5x102.5
5x122.5
5x152.5
5x165
5x185
5x187.5
5x185
Skulle have haft 3x5 med 185, men jeg glemte at tage 1.25kg skiverne af på sæt nummer 2.

Bench Press
5x60
5x70
5x80
5x100
5x112.5
4x125
3x125
1x125
Skulle have haft 5x5 med 125 med det var der ingen chance for i dag..

Dumbbell Row 5x10-15
Fat Grip Curl x100 total

31.3
Squat
5x65
5x82.5
5x97.5
5x122.5
5x135
5x150
20x90

Press
5x35
5x45
5x52.5
10x5x65

Weighted Chin Ups 5x5
Band Pull Aparts x100
Front Plate Raise x100
Fat Bar Curls x100

32.1
- SST igen, da jeg eventuelt skal til 3-kamp i november.
Press
5x57.5
5x65
7x75
3x80 - JS
2x82.5 - JS
2x87.5 - JS
10,4,3x57.5 - FSLRP

Close Grip Bench Press
8x82.5
8x95
6x110
1x130
1x140

Chin Ups 8x8-12
Db Row 3x10-20
Weighted Dips 3x10
Fat Bar Curl x100 total
Band Pull Apart x100 total

32.1
Broad Jump 3x5
Deadlift
5x132.5
5x152.5
6x172.5
1x182.5 - JS
1x192.5 - JS
2x1x202.5 - JS
3x5x132.5 - FSLMS

Front Squat
8x82.5
8x97.5
6x112.5

Deadlift- Unfinished Business
1x180
1x200
1x210
1x220
Miss på 231kg..

Hanging Leg Raise 3x10
Side Bends 2x20 ea.
Banded Back Extensions 3x10-20
Conditioning - Rowing 5x300m

32.1
Medicin Ball Throw x15
Bench Press
5x90
5x102.5
6x117.5
1x137.5

Press - SST
8x52.5
8x62.5
6x70

Chin Ups 6xAMRAP
Dumbbell Row 3x10-20
Dips 3x10
Fat Bar Curl 3x10-20
Band Pull Apart x100

32.1
Broad Jump 3x5
Squat
5x107.5
5x125
8x142.5
1x167.5
1x175

Deadlift - Dynamic Work
8x3x145

Hanging Leg Raise 3x10
SIde Bends 2x20 ea.
Banded Back Extensions 3x10-20
Rowing 5x300m

32.2
Medicin Ball Throw x15
3x62.5
3x70
6x80
1x87.5
1x95 - PR

Bench Press - Dynamic Work
8x3x95

Chins 5xAMRAP
Kroc Row - 23x40, 14x46 m. straps
Weighted Dips 3x10-20
Fat Bar Curl 3x10-20
Band Pull Aparts x100 total

32.2
Broad Jump 5x3
Deadlift
3x143
3x163
5x183
1x200
1x210
1x220

Squat - Dynamic Work
8x3x120

Hanging Leg Raise 3x10
Side Bends 2x15 ea.
Prowler Sprints x10

32.2
Medicin Ball Throw x15
Bench Press
3x97.5
3x110
5x122.5
3x1x137.5
1x145
1x147.5 - PR - Touch & Go

Presss - Dynamic Work
8x3x62.5

Chin Ups 8x8
Kroc Row - 23x42kg ea.
Dumbbell Bench Press 3x10-15
Band Pull Apart x100 total
Dumbbell Curl 3x10-20 ea.

32.2
Box Jump 3x5
Squat
3x117.5
3x132.5
6x150
3x1x167.5

Deadlift
5x5x145

Bulgarian Split Squat 3x10 ea.
Hanging Leg Raise 3x10
Banded Back Extension 3x15
Rowing 10min

32.3
Medicin Ball Throw - x15
Press
5x65
3x75
4x82.5
2x87.5
1x92.5

Bench Press
5x5-8x102.5kg

Chin Ups 8x8
Dumbbell Row 3x10-15
Weighted Dips 3x10-20
Fat Bar Curl 3x10-20
Band Pull Apart x100

32.3
Box Jump 3x5
Deadlift
5x152.5
3x172.5
4x192.5
2x1x200
1x210

Squat
5x5x125

Banded Back Extension 3x15
Hanging Leg Raise 3x10
Rowing 3x300m

32.3
Medicin Ball Slam x15
Bench Press
5x102.5
3x117.5
4x130 - Rep PR
1x137.5 - bottom pause
1x145 - bottom pause

Press
5x5-8x65

Chin Ups 8x8
Dumbbell Row 3x10-20 - Top set - 14x44kg
Weighted Dips 3x10-20 - Top set - 12x30kg
Band Pull Apart x100
Fat Bar Curls 3x10-20

32.3
Box Jump 3x5
Squat
5x125
3x142.5
4x157.5
1x167.5
1x175

Deadlift
5x5x152.5
1x180
1x200
1x220
1x231 PR

Banded Back Extension 3x15
Hanging Leg Raise 3x10
Side Bends 2x15 ea.
Rowing 5x300m

32.4
Medicin Ball Slam x15
Press
3x62.5
3x72.5
5x80
1x85
1x90

Bench Press
5x5-8x97.5

Chin Ups 5x8
Dumbbell Row 3x10-20 - Top set - 17x44kg
Weighted Dips 3x10-20
Fat Bar Curl 3x10
Band Pull Aparts x100

32.4
Box Jump 3x5
Deadlift
3x145
3x165
5x187.5
1x197.5
1x207.5
1x217.5
1x225

Squat
5x5x120

Hanging Leg Raise 3x10-20
Banded Back Extensions 3x10-20
Weighted Incline Crunch 2x10

32.4
Bench Press
3x97.5
3x112.5
4x125
1x132.5
1x140
- Albuerne gjorde bunden svær i dag.

Press
5x5-8x63

Chin Ups 5x8
Dumbbell Row 3x10-20
Dumbbell Bench Press 3x10-20
Ez-bar curl 3x10-20
Face Pulls x100

32.4
Box Jump 3x5
Squat
3x120
3x137.5
6x155 - Rep PR
1x162.5
1x170

Deadlift
5x5-8x145

Bulgarian Split Squat 3x10-20 ea.
Hanging Leg Raise 2x10-20
Incline Weighted Crunch 2x10-20
Banded Back Extensions 2x10-20
Suitcase Farmers Walk 3x35m ea.

32.5
Medicin Ball Throw x15
Press
5x57.5
5x67.5
4x77.5 - Albue smerterne kommer eccentrisk.
4x77.5 - Samme problem.

Bench Press - Paused
5x5-8x90
Chin Ups 8x8
Dumbbell Row 5x10-20 - Top Set 16x44kg ea.
Weighted Dips 5x10-20
Fat Bar Curls 3x10-20
Band Pull Aparts x100

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