Kreatin Load fase . dag 5

5gram 3gange dagligt. i 5dage

Squat: reps 10-12 pause 1- 1:30 tempo 3010
Opv.
12x70
12x70
12x70
12x70

Frontsquat: reps 10-12 pause 1:00 tempo 3010
12x40
12x40
12x40
12x40

RDL: reps 10-12 pause 1:00 tempo 3010
12x50
12x50
12x50
12x50

Legcurl: reps 10-12 pause 1:00 tempo 3010
12x15
12x15
12x15
12x15


Calfraise: reps 10-12 pause 1:00 tempo 3010
12x225
12x225
12x225
12x225


Seated calfraises: reps 10-12 pause 1:00 tempo 3010

10x45
10x45
10x45
10x45

Leg extensions reps 10-12 pause 1:00 tempo 3010
12x30
12x30
12x30

Cardio 850kalorier

Skulder

BNP
OPB
10x40
10x40
8x40
8x40

Stående row
10x35
10x35
10x35
10x35

Side latereals
10x8
10x8
10x8
10x8

Rear row
10x11
10x11
10x11
10x11

27/2 aftentræning

Dips 9x10xbw
Preacher curl 4x10 50kg

Bryst/Ryg

DB bench press: Reps 10-12 Pause 1:00 Tempo 3010
opv.
10x2x30
10x2x30
10x2x30
10x2x30

Incline DB benchpress: Reps 10-12 Pause 1:00 Tempo 3010
10x2x30
10x2x30
10x2x30
10x2x30



Cable cross: Reps 10-12 Pause 1:00 Tempo 3010
opv.
12x20
12x20
12x20
12x20

Chinups: Reps 10-12 Pause 1:00 Tempo 3010
opv.
10xbw
10xbw
8xbw
8xbw
DB rows: Reps 10-12 Pause 1:00 Tempo 3010
opv.
10x28,5
10x28,5
10x28,5
10x28,5

Closegrib suppernitated pullups: Reps 10-12 Pause 1:00 Tempo 3010
opv.
10xbw
8xbw
8xbw

Cardio 550

Squat: reps 10-12 pause 1- 1:30 tempo 3010
Opv.
12x70
12x70
12x70
12x70

Frontsquat: reps 10-12 pause 1:00 tempo 3010
12x40
12x40
12x40
12x40

Legcurl: reps 10-12 pause 1:00 tempo 3010
12x15
12x15
12x15
12x15
12x15
12x15

Ham raises
3x10xbw


Calfraise: reps 10-12 pause 1:00 tempo 3010
12x225
12x225
12x225
12x225

Leg extensions reps 10-12 pause 1:00 tempo 3010
12x30
12x30
12x30

Lidt blandet mave

Skulder/triceps/biceps

Lower

Dødløft
6x6 a 120kg

Frontsquat
4x6 a 60kg

Walking lunges
2x20skridt a 22kg

Leg curl
2x8 a 20kg
2x10 a 15kg
SS
Standing calf raises
4x8 a 240kg

Upper

BOR
6x6 a 80kg

Chinups
4x8 a bw

Natural close grib pulldown
Triple drop set
6 a 80 + 6 a 70 + 6 a 60
6 a 75 + 6 a 65 + 6 a 50
6 a 70 + 6 a 55 + 6 a 45

Dips
5x6 a bw+20kg

BNP
4x8 a 40kg

Fly
Triple drop set
6 a 25 + 6 a 22,5 + 6 a 20
6 a 25 + 6 a 18 + 6 a 15
6 a 25 + 4 a 18 + færdig


Latereal raises
3x10 a 8kg

Bb curl
3x8 a 40kg

Triceps Pushdown
3x8 a 40

Offfffffffffffffff

Og lidt mere offfffffffffffff.

Lower

Squat
6x6 a 80kg . Fokus på opspænd og dip.

Stivbenet Dødløft
4x8 a 70kg

Walking lunges
3x20skridt a 22kg

Leg curl
4x10 a 15kg

Standing calf raises
4x8 a 240kg

Weighted crunches
4x bw+5kg

Upper

Bænkpress
6x6 a 90kg

Military
4x8 a 40

Dips
4x8 a bw+10

Fly
Triple dropset
6 a 25 + 6 a 22,5 + 6 a 20
6 a 25 + 6 a 18 + 6 a 15
6 a 25 + 4 a 18 + 6 a 10

Triceps oh extensions
3x8 a 40
SS
Latereal raises
3x10 a 8kg

BOR
4x8 a 80kg

Chinups
4x8 a bw

Bb curl
4x8 a 40kg

Wendler 531 progression.

Vist på tide jeg prøver at få lidt system over mine basis løft.

Dagens træning stod på lidt
OH Press.
Resten af ugen står på lidt test af de forskellige hoved løft.

OH Press
5x25
5x30
3x35
5x40
5x45
7x50

Kørte upper i går med push fokus. Så lavede bare lidt test af en træt Press muskulatur .

Wendler 531. Week 1 Day 2

Dødløft
531 opstart

5x50
5x65
3x80
5x90
5x105
7x120

Goodmornings
5x15 a 20kg

Walking lunges
5x20 paces a 22kg

Hanging leg raises
5x15

OFF

Lidt udstræk og foam roll i centeret . Dejligt med en off dag .

Wendler 531 Week 1 Day 3

Bænkpress
5x40
5x50
3x60
5x65
5x75
9x85

DB bench Press 5x15 a22,5kg
Ss. Rest: 90sec.
Chinups 5x10 a bw (10//8/8/7/6)

Lidt
rear latereals
3x10 a 10kg

Side latereals
3x10 a 8kg

Biceps bb curl
3x12 a 35kg

Wendler 531 week 1 Day 4

Squat
5x40
5x50
3x60
5x65
5x75
11x85

Walking lunges 5x20paces a bw+22kg
Ss
Hanging leg raises 5x10 a bw

Glute ham raises 5x10 a bw

Lidt DB shrugs
2x10 Opv a 18kg
1x20 a 25kg

Off dag.

Lidt cardio samt udstrækning/mobilitet

Wendler 531 . Week 2. Dag 1.

OH Press
5x27,5
5x32,5
3x37,5
3x42,5
3x47,5
9x52,5

Dips 5x15 (15/14/12/12/9)
ss . Rest 60-90 sec.
Chinups 5x10 (10/9/8/8/8)

DB row 2x15 a 22,5kg

Side latereal 2x15 a 8kg

Wendler 531. Week 1 Day 2

Dødløft
5x55
5x65
3x85
3x100
3x115
8x130

Goodmornings
5x12 a 30kg

Hanging leg raises
5x15

Lidt assistance
Rear latereal raise
2x10 a 11kg

Latereal raise
2x10 a 8kg

Shrugs
2x20 a 25kg

Off Day.

Lidt mobilitet. ( agile8)

Squat teknik 20 min. Fokus på dybde , mobilitet , core aktivering.


Agile 8

1. Foam roll your IT band. Start just below your hip and roll up and down to your outer mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen rolls starting at your outer mid-thigh and rolling all the way down to the outside of your knee

2. Foam roll your adductors. Start just below the crease of your hip and roll up and down your inner mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen rolls starting at your inner mid-thigh and rolling down to the inside of your knee. Again, focus on the tight areas

3. Glute/piriformis myofacsial release with a tennis ball. Take the tennis ball and sit on one your left butt cheek with a slight tilt. Cross your left leg. Roll for 30 seconds or so. Switch cheeks and repeat. Feel free to cry

4. Rollovers into "V" sits: Perform ten reps.

5. Fire hydrant circles: Perform ten forward circles and ten backward circles with each leg.

6. Mountain climbers: 20 total reps.

7. Groiners(Frog jumps) : Perform ten reps. Hold the last rep for ten seconds. Make sure to push your knees out with your upper arms while dropping your butt down.

8. Static hip flexor stretch: Perform 3 sets of 10 seconds on each leg. Complete all three sets on one side before moving to the other.

Wendler 531 Week 2 Day 3

Bænkpress
5x40
5x50
3x60
3x70
3x80
10x90

Dips (12/12/12/12/12)
Ss. Rest: 90sec.
Chinups 5x10 a bw (10//8/8/8/6+2+2)

DB rows
2x12 a 28,5kg

Facepuls
3x15 a 30kg

Biceps bb curl
3x10 a 35kg

Wendler 531 week 2 Day 4

Squat
5x40
5x50
3x60
3x70
3x80
10x90

Walking lunges 5x16paces a bw+22kg

Hanging leg raises 5x15 a bw

Glute ham raises 5x10 a bw

Wendler 531 . Week 3. Dag 1.

OH Press
5x25
5x35
3x40
5x45
3x50
8x55

Dynamisk
bænkpress 6x3 a 50% a 1rm på 120
6x3 a 60kg

Dips (15/15)

Chinups (10/9/8) 1sec hold i top og bund

DB row 2x15 a 25kg

Off

20 min teknisk squat

Overhead squat er ret afslørende for manglende mobilitet.

Wendler 531. Week 1 Day 2

Dødløft
5x55
5x65
3x85
5x110
3x120
7x135

Goodmornings
5x12 a 30kg

Hanging leg raises
5x15

Lidt shrugs.

Lidt calf raises

Wendler 531 Week 2 Day 3

Bænkpress
5x40
5x50
3x60
3x75
3x85
8x95 mistede opspændet.

Oh Press
10x40
10x40
10x40

Dips 5x5
5xBw
5xBw+5
5xBw+10
5xBw+15
5xBw+20
5xBw+22,5

Bb incline bench 4x6
6x70
6x70
6x70
6x70

Latereal raises 4x8
12x8
12x8
12x8
12x8

Franskpress
10x35
10x35
10x35
10x35

Low rep. ryg/biceps/bagskulder

Chinup 5x5
5xbw+5
5xbw+5
5xbw+5
5xbw+5
4xbw+5

Closegrib bb row 4x8
8x90
8x90
8x90
8x90

Closegrib supernaited pulldown 4x8 Supersettet Seated cable row 4x8-12
8x60ss12x50
8x60ss12x50
8x60ss12x50
8x60ss12x50

Facepulls 4x8-12
12x55
12x55
12x55
12x55

Bb curls 4x8-12
12x30
12x30
12x30
12x30

DB curls 4x8-12
12x12.5
12x12.5
12x12.5
12x12.5