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10/10-20

Double KB complex, 16 kg, E2MOM
Snatch - 2
Press - 3
Squat - 5
Swing - 10
10 runder

Band pull apart
10x15
Et sæt efter hvert complex.
 
Reputation point: 40
 
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11/10-20
Dip, 3000
10x10

13/10-20
Press, 20X0
10x3x50 kg

Front squat, 2000
10x3x80 kg

Chest supported machine row, unilateral, elbow in.
100x40 kg
Pause når den anden arm arbejdede. Første sæt var 20 reps, sidste 8.

GHR, 3000
5x10
 
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14/10-20
Hammer curl, 4040
5x10-12x7,5 kg

DKB rolling tricep extension, 3000
5x8x16 kg

I dag trænede jeg arme. Måske en dag, hvis jeg træner hårdt nok, kan jeg få muskler nok til tre arme. Hvem ved?
 
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15/10-20

Double KB complex, 16 kg, E2MOM
Snatch - 2
Press - 3
Squat - 5
Swing - 10
10 runder

Ab rollout
10x5
5 sek hold i bunden.
 
Reputation point: 40
 
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20/10-20
Double KB complex, 16 kg, E2MOM
Snatch - 2
Press - 3
Squat - 5
Swing - 10
Band pull apart - 15
10 runder

Hammer curl, 4040 - 6x8-15x7,5 kg
123456
Overhead extension, 4000 - 6x8-15x16 kg
12345

22/10-20
Pres, 21X1
1x60 kg

Reverse grip bænk, 21X0
9x70 kg
8x75 kg
8x75 kg
7x75 kg

Shovel grip pulldown, 3100
14x50 kg
13x50 kg
13x50 kg
12x50 kg
12x50 kg
12x50 kg

Snatch pull
3x95 kg
3x95 kg
3x95 kg
3x95 kg
3x95 kg
3x95 kg

Back squat, 2001
8x80 kg
9x80 kg
10x80 kg
9x80 kg

Lad mig henlede opmærksomheden på mit 60 kg pres pr. Og lad os så ignorere at mit reverse grip bænk er meget tæt på mit squat. Rent faktisk, fuck squat! Hack squats fra nu af!
 
Reputation point: 40
 
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24/10-20
Double KB complex, 16 kg, E2MOM
Snatch - 2
Press - 3
Squat - 5
Swing - 10
Band pull apart - 15
10 runder

Fuld lateral raise, 2000
6x8-9x7,5 kg

DB extern rotation, 3000
6x6-9x7,5 kg
 
Reputation point: 40
 
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26/10-20
Styrketræk - 1x65 kg + 10x1x57,5 kg, EMOM

PBN, 3000
11x40 kg
10x40 kg
9x40 kg
9x40 kg

Stående one arm DB row, 10X2
12x40 kg
12x40 kg
12x40 kg
12x40 kg
12x40 kg
12x40 kg

High bar squat, sko + 4 cm hælløft, 30X1
8x80 kg
8x80 kg
8x80 kg

Dip, 3000
100

Good træning. Startede med et pænt muscle snatch PR, og den energi blev fulgt videre til nogle overraskende tunge pres bag nakken. Lidt bummed over manglen på tungere DB’s, men det er svært at klage. Selv squats føltes gode.
 
Reputation point: 40
 
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29/10-20
Double KB complex, 16 kg, E2MOM
Snatch - 2
Press - 3
Squat - 5
Swing - 10
Band pull apart - 15
10 runder

Hammer curl, 4040 - 6x8-15x7,5 kg
Overhead extension, 4000 - 6x8-15x16 kg

Kombinationen af store mængder æbleflæsk og KB complex som cardio kan ikke anbefales.
 
Reputation point: 40
 
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30/10-20
Wide grip pin press, lige under hage, 10X1 1x60 kg
Den ene gentagelse tog ikke under 7 sekunder.

Reverse grip bænk, 21X0
6x80 kg
6x80 kg
6x80 kg
6x80 kg
Længe leve spottere. De to sidste sæt var blevet med fem gentagelser uden den sikkerhed.

Shovel-greb pulldown, 3100
15x50 kg
15x50 kg
15x50 kg
15x50 kg
15x50 kg
15x50 kg

Træk-hiv
4x85 kg
3x85 kg
3x85 kg
3x85 kg
3x85 kg

Hack squat, samlede fødder, 4000
12x60 kg + slæde
12x60 kg + slæde
12x60 kg + slæde
10x60 kg + slæde

Skrå armbøjning, 3000
110
 
Reputation point: 40
 
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1/11-20
Full lateral raise, 2000 - 6x8-10

2/11-20
Double KB complex, 16 kg, E2MOM
Snatch - 2
Press - 3
Squat - 5
Swing - 10
Band pull apart - 15
10 runder

DB extern rotation, 3000
6x6-9x7,5 kg
 
Reputation point: 40
 
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3/11-20
Muscle snatch
3 forsøg med 67,5 kg, miss

Muscle snatch, EMOM
10x1x60 kg

PBN, 3000
12x40 kg
10x40 kg
10x40 kg
10x40 kg

Chest supported DB row, 3100
11x22 kg
10x22 kg
11x22 kg
10x22 kg
12x22 kg
11x22 kg

High bar squat, sko + 4 cm hælløft, 3000
11x80 kg
10x80 kg
10x80 kg
9x80 kg

Dip, 3000
110

Nu har jeg det som om mine skuldre har været udsat for et overfald. MERE MAD!!
 
Reputation point: 40
 
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Double KB complex, 16 kg, E2MOM
Snatch - 2
Press - 3
Squat - 5
Swing - 10
Band pull apart - 15
10 runder

Hammer curl, 4040 - 6x8-15x7,5 kg
Double DB overhead extension, 4000 - 6x8-15x7,5 kg

Mine skuldre var.. unormalt hårdt ramt efter det complex. Nu tager jeg lige næste tunge session med og hvis tendensen fortsætter begynder jeg på fase to af min “full body westside for reverse enginered pre-1972 olymic lifters, full time dad version”.
 
Reputation point: 40
 
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7/11-20
60 grader incline bench, 11X0
1x65 kg, 0x67,5 kg

Snatch pull
4x75 kg
4x75 kg
4x75 kg
4x75 kg
3x75 kg
3x75 kg

Reverse grip bench, 21X0
7x80 kg
6x80 kg
5x80 kg
1x80 kg
Fuck nej! Min venstre skulder, der var begyndt at brokke sig under tredje sæt, råbte sgu for højt til at jeg turde fortsætte efter første rep i fjerde sæt. Adr!

Shovel-grip pulldown, 3100
13x55 kg
12x55 kg
12x55 kg
12x55 kg
12x55 kg
12x55 kg

Hack squat, samlede fødder, 4000
13x60 kg + slæde
14x60 kg + slæde
12x60 kg + slæde
12x60 kg + slæde

Incline pushup, 3000
120

Yes, vi går til fase to. Mine skuldre skal bruge noget afveksling.
 
Reputation point: 40
 
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9/11-20
Ab-wheel, 3000
10
9
9
8

11/11-20
Muscle snatch
15x1x60 kg, 15 min

Behind the neck pushpress, clean grip
3x3x80 kg, 2 min pause
Fibersprængning i venstre læg på sidste rep i tredje sæt.

Front squat
6x3x80 kg, 2001, 3 min pause

En masse rows.

Formåede at lave en mindre fibersprængning i venstre læg under tredje sæt push press. Adr. Der stoppede den øvelse.

13/11-20
Dip, 3000
17
17
16
15

Wide grip pullup, 3100
5
5
5
5

Kneeling ab-rollout, 3100
13
11
12
11

All the calf raises!

15/11-20
Nordic hamstring curl med støtte, 3000
6
7
7
7

Hollow hold
48 sek
50 sek
44 sek
54 sek

All the calf raises!

16/11-20
Muscle clean and push press, EMOM
1x80 kg
10x1x70 kg

Snatch pull, E2MOM
8x3x90 kg

Pres, 2001, E3MOM
6x50 kg
5x5x50 kg

Back squat, 3100, E4MOM
8x90 kg
8x90 kg
7x90 kg
8x90 kg

All the calf raises!
Some of the curls.

For pokker en session. Har stadig decideret uro i kroppen efter den.
 
Reputation point: 40
 
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20/11-20
Muscle snatch, EMOM
1x67,5 kg 10x1x62,5 kg

Behind the neck push press, E2MOM
8x3x80 kg

Front squat, 2001, E3MOM
8x3x82,5 kg

Press behind the neck, 3000, E4MOM
9x42,5 kg
7x42,5 kg
8x42,5 kg
7x42,5 kg

All the calf raises!
Some of the curls.
Bumbum! Ja. Muscle snatch pr!

21/11-20
Dip, 3000
17
15
15
15

Wide grip pullup, 3100
6
6
6
6

Ab wheel, 3100
9
8
8
7

All of the calf raises!
 
Reputation point: 40
 
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25/11-20
Snatch high pull
4x80 kg
3x80 kg
3x80 kg
4x80 kg
4x80 kg
3x80 kg

Close grip bænk pres, 30X0
5x80 kg

Pres, 21X1
5x55 kg

Plate loaded chest press, banded, 30X2
10x60 kg
8x60 kg

SS med

Machine fly, 4012
10x35 kg
8x35 kg

Plate loaded row, close neutral grip, rest-pause, 4200
10x40 kg + 5x40 kg + 4x40 kg

BOR
11x60 kg

Giant set, to runder, ingen pause
Seated leg curl
Hack calf raise
Lying leg curl
Hack calf raise

Giant set, to runder, ingen pause
Leg extension
Hack slide
Sissy squat
Hack squat

Dejlig træning! Stærke pres-øvelser. Jeg aner intet om reps og vægt i de giant-sæt, men det var ren lidelse. Hvor der kunne laves lockout var der ingen, hvor der kunne squeezes var der squeeze, der var ingen ecc fase under 3 sek og alle calf raises var med et 3 sec stræk i bunden. Adradradr!
 
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Hej Morten,

Hvorfor laver du styrketræk og høje hiv? For nakke eller lignende?
... My CNS is a neural net processor; a learning computer...

Billede

...there is a time in every one’s life when you must clench your teeth together and your fate only depends on your determination.
Brugeravatar

 
Reputation point: 395
 
Indlæg: 4608
Tilmeldt: 7. jan 2010, 17:41
Geografisk sted: Aarhus
 
Træner her: Ultimate Gym
Crossfit Copenhagen - Spartan Mentality CrossFit
Aarhus Athlet Klub
 
Styrkeliste
- Bænkpres: 120.00
- Squat: 155.00
- Dødløft: 200.00
 
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dwellengers skrev:Hej Morten,

Hvorfor laver du styrketræk og høje hiv? For nakke eller lignende?


Hej D;

Høje hiv og pushpress (hvad hedder det på dansk?) bag nakken er mine to yndlingsløft. Der er ikke så meget grund.
Det med styrketræk.. Jeg tror jeg lidt fik i hovedet at min favorit-fysik, præ-1972 vægtløfter, bedst blev eksemplificeret i det løft.
Et højt styrketræk, måske kombineret med et stort muscle clean and pushpress (dansk?) = en majet flot fysik.

At den slags løft i forvejen spiller til min fysiks stærke sider, traps og skuldre, skader jo ikke.
 
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M0rten skrev:
dwellengers skrev:Hej Morten,

Hvorfor laver du styrketræk og høje hiv? For nakke eller lignende?


Hej D;

Høje hiv og pushpress (hvad hedder det på dansk?) bag nakken er mine to yndlingsløft. Der er ikke så meget grund.
Det med styrketræk.. Jeg tror jeg lidt fik i hovedet at min favorit-fysik, præ-1972 vægtløfter, bedst blev eksemplificeret i det løft.
Et højt styrketræk, måske kombineret med et stort muscle clean and pushpress (dansk?) = en majet flot fysik.

At den slags løft i forvejen spiller til min fysiks stærke sider, traps og skuldre, skader jo ikke.


Skubbestem, høj hiv med trækfat samt styrkevend - sådan helt old school. Det er også nogle fine løft :mrgreen:

Bænkpres = liggestem.
... My CNS is a neural net processor; a learning computer...

Billede

...there is a time in every one’s life when you must clench your teeth together and your fate only depends on your determination.
Brugeravatar

 
Reputation point: 395
 
Indlæg: 4608
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Geografisk sted: Aarhus
 
Træner her: Ultimate Gym
Crossfit Copenhagen - Spartan Mentality CrossFit
Aarhus Athlet Klub
 
Styrkeliste
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- Squat: 155.00
- Dødløft: 200.00
 
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dwellengers skrev:
M0rten skrev:
dwellengers skrev:Hej Morten,

Hvorfor laver du styrketræk og høje hiv? For nakke eller lignende?


Hej D;

Høje hiv og pushpress (hvad hedder det på dansk?) bag nakken er mine to yndlingsløft. Der er ikke så meget grund.
Det med styrketræk.. Jeg tror jeg lidt fik i hovedet at min favorit-fysik, præ-1972 vægtløfter, bedst blev eksemplificeret i det løft.
Et højt styrketræk, måske kombineret med et stort muscle clean and pushpress (dansk?) = en majet flot fysik.

At den slags løft i forvejen spiller til min fysiks stærke sider, traps og skuldre, skader jo ikke.


Skubbestem, høj hiv med trækfat samt styrkevend - sådan helt old school. Det er også nogle fine løft :mrgreen:

Bænkpres = liggestem.


Smukke udtryk! Træner du i sparta? Det var der Fisker lærte mig de grundlæggende mønstre i VL, dengang han stadig var ass coach for Kirksman Teo. Good times.
 
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M0rten skrev:
dwellengers skrev:
M0rten skrev:
dwellengers skrev:Hej Morten,

Hvorfor laver du styrketræk og høje hiv? For nakke eller lignende?


Hej D;

Høje hiv og pushpress (hvad hedder det på dansk?) bag nakken er mine to yndlingsløft. Der er ikke så meget grund.
Det med styrketræk.. Jeg tror jeg lidt fik i hovedet at min favorit-fysik, præ-1972 vægtløfter, bedst blev eksemplificeret i det løft.
Et højt styrketræk, måske kombineret med et stort muscle clean and pushpress (dansk?) = en majet flot fysik.

At den slags løft i forvejen spiller til min fysiks stærke sider, traps og skuldre, skader jo ikke.


Skubbestem, høj hiv med trækfat samt styrkevend - sådan helt old school. Det er også nogle fine løft :mrgreen:

Bænkpres = liggestem.


Smukke udtryk! Træner du i sparta? Det var der Fisker lærte mig de grundlæggende mønstre i VL, dengang han stadig var ass coach for Kirksman Teo. Good times.


Ja det gør jeg! - Fisker og jeg er gamle bekendte. Har faktisk netop optaget en podcast sammen med ham i dag.
... My CNS is a neural net processor; a learning computer...

Billede

...there is a time in every one’s life when you must clench your teeth together and your fate only depends on your determination.
Brugeravatar

 
Reputation point: 395
 
Indlæg: 4608
Tilmeldt: 7. jan 2010, 17:41
Geografisk sted: Aarhus
 
Træner her: Ultimate Gym
Crossfit Copenhagen - Spartan Mentality CrossFit
Aarhus Athlet Klub
 
Styrkeliste
- Bænkpres: 120.00
- Squat: 155.00
- Dødløft: 200.00
 
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Hvor hyggeligt!

Hils ham fra “Morten-der-gerne-ville-have-Kirksman-til-DK-men-gik-død-i-det-efter-Butchers-takkede-nej”.
Det var en fornøjelse at lære VL af ham!
 
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Det skal jeg gøre. Kirksman er vild - har mødt ham de to-tre gange han har været i DK.
... My CNS is a neural net processor; a learning computer...

Billede

...there is a time in every one’s life when you must clench your teeth together and your fate only depends on your determination.
Brugeravatar

 
Reputation point: 395
 
Indlæg: 4608
Tilmeldt: 7. jan 2010, 17:41
Geografisk sted: Aarhus
 
Træner her: Ultimate Gym
Crossfit Copenhagen - Spartan Mentality CrossFit
Aarhus Athlet Klub
 
Styrkeliste
- Bænkpres: 120.00
- Squat: 155.00
- Dødløft: 200.00
 
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D;
dybt misundelig. Og jeg er ikke engang videre interesseret i VL længere. Hvad sker der egentlig for ham? Han er ikke så synlig længere.

30/11-20
Skubbestem fra nakke
2x85 kg
3x85 kg
3x85 kg
3x85 kg
3x85 kg
3x85 kg

Front squat, 2000/back squat, 3000 mekanisk dropset
4x85 kg/10x85 kg

Trap bar RDL/trap bar DL mekanisk dropset
9x110 kg/7x110 kg

Hack calf raise, myo-reps, 4201
7 + 4+ 3 + 4 + 2

Tri-set, 3 sæt
Straight arm pulldown, 3002 - 10x20
Chinup , 3000 - 4
DB pullover, 4210 - 8x20 kg

Lateral raise på maskine, 2020
19x20
14x20

Nakkestem, 30X1
16x20 kg

Barbell curl, 2000
18x20 kg

Tri-set, 3 sæt
Machine fly, 3002 - 10x40
Smith machine lav skrå bænk, 3X2X- 10x20 kg
30 grader DB fly, 3200 - 8x6 kg

Rear delt fly, 1000
35x3 kg
20x3 kg

Aaaaaalt for meget. Og det lange hoved af mine triceps er mere ristede end mine lats. Damn lats!
 
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