Highlights: 60x1 OHP PR
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3. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #16
Highlights: 60x1 OHP PR
Highlights: 60x1 OHP PR
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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Getting better err day
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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3. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #17
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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3. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #18
Strong color combo:
Strong color combo:
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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3. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #19
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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Billeder
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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3. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #20
Tidlig morgentræning uden kaffe eller nå'e!
Tidlig morgentræning uden kaffe eller nå'e!
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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Morgenvægt 75,9
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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3. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #21
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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3. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #22
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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Morgenvægt 75,8
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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3. MESOCYKLUS / 2. MINICYKLUS, WORKOUT #23
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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I dag skulle egentlig have været en almindelig hypertrofi dødløft-dag, men min krop har skreget efter en deload den sidste uges tid (træt, uoplagt, øm), så den startede i dag i stedet for næste træning.
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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4. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #1
Back in business
Back in business
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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Morgenvægt: 75,0
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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4. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #2
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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4. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #3
Føj, det var varmt. Men jeg følte mig swole, så billeder skulle der skydes
Det er sgu svært at pose og tage billeder samtidigt
Føj, det var varmt. Men jeg følte mig swole, så billeder skulle der skydes
Det er sgu svært at pose og tage billeder samtidigt
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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4. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #4
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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Morgenbilleder. Kender ikke min præcise vægt, men vil tror jeg ligger mellem 74,5 og 75 kg.
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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4. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #5
Puha, tidlig morgentræning efter 3 dages druk - det blir bare aldrig rigtig godt! Men fik da en lille PR i inc press progress is progress
Puha, tidlig morgentræning efter 3 dages druk - det blir bare aldrig rigtig godt! Men fik da en lille PR i inc press
progress is progressIf you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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4. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #6
Kører en lille bonus-disco dag i morgen for at få indhentet det forsømte fra de sidste par dages pressede træninger
Kører en lille bonus-disco dag i morgen for at få indhentet det forsømte fra de sidste par dages pressede træninger
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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Nå, jeg har besluttet at "resette" samtlige vægte i min træning til 90% af hvad jeg normalt kører, da jeg simpelthen kan mærke min krop er på vej ud i noget overreach af en slags. Samtidig tror jeg det er sundt lige at få teknikken sporet ind igen i nogle af øvelserne.
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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Gårsdagens forfærdelige træning
4. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #7
4. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #7
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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4. MESOCYKLUS / 1. MINICYKLUS, WORKOUT #8
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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Alrighty, jeg har længe haft lyst til at prøve det, og da jeg nu alligevel føler mig lidt overreached/træt af det gamle program, har jeg tænkt mig at kaste mig ud i 5/3/1-programmet. Det kommer til at se således ud:
5/3/1
Dag 1: OHP
OHP 5/3/1
Inc bænk 5x10
Pullups 5x10
Skullcrushers 3x10
Facepulls 3x12-15
Dag 2: DØDLØFT
Dødløft 5/3/1
Squat 5x10
RDL 3x10
Spider curl 3x10
Læg 5x5
Dag 3: BÆNK
Bænk 5/3/1
OHP 5x10
Pendlay rows 5x10
Skullcrushers 3x10
Facepulls 3x12-15
Dag 4: SQUAT
Squat 5/3/1
Dødløft 5x10
Leg curl 3x10
Spider curl 3x10
Læg 5x5
Uge 1: 5, 5, 5
Uge 2: 3, 3, 3
Uge 3: 5, 3, 1
Uge 4 (deload): 5x60%, 5x65%, 5x70%
Der tilføjes 2,5 kg i upper-body movements og 5 kg i lower-body movements efter hver mesocyklus
Personligt tror jeg det bliver lækkert at kunne træne effektivt 4x om ugen - og styrke er også mit store fokus lige nu, så jeg håber det kommer til at gå godt
Her er et spreadsheet over min træning i den første mesocyklus. Jeg har estimeret mine max løft, så tiden vil vise, om det er for let/hårdt
5/3/1
Dag 1: OHP
OHP 5/3/1
Inc bænk 5x10
Pullups 5x10
Skullcrushers 3x10
Facepulls 3x12-15
Dag 2: DØDLØFT
Dødløft 5/3/1
Squat 5x10
RDL 3x10
Spider curl 3x10
Læg 5x5
Dag 3: BÆNK
Bænk 5/3/1
OHP 5x10
Pendlay rows 5x10
Skullcrushers 3x10
Facepulls 3x12-15
Dag 4: SQUAT
Squat 5/3/1
Dødløft 5x10
Leg curl 3x10
Spider curl 3x10
Læg 5x5
Uge 1: 5, 5, 5
Uge 2: 3, 3, 3
Uge 3: 5, 3, 1
Uge 4 (deload): 5x60%, 5x65%, 5x70%
Der tilføjes 2,5 kg i upper-body movements og 5 kg i lower-body movements efter hver mesocyklus
Personligt tror jeg det bliver lækkert at kunne træne effektivt 4x om ugen - og styrke er også mit store fokus lige nu, så jeg håber det kommer til at gå godt
Her er et spreadsheet over min træning i den første mesocyklus. Jeg har estimeret mine max løft, så tiden vil vise, om det er for let/hårdt
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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5/3/1 - uge 1, dag 1: OHP
Morgenvægt 76 kg
Morgenvægt 76 kg
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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snus skrev:5/3/1 - uge 1, dag 1: OHP
Morgenvægt 76 kg
Hvorfor ingen AMRAP på sidste sæt?
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Hvorfor skulle der være det? 
If you hit an oak tree one thousand times in one thousand different places, what’s going to happen? Absolutely nothing. But if you hit an oak tree one thousand times in the exact same spot, what’s going to happen is you are going to knock it down.
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snus skrev:Hvorfor skulle der være det?
Det er meningen med 5/3/1, sidste sæt er 5+ i første uge, 3+ og 1+ den sidste uge
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