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Fredag 25/7

Slow squat (5.0.5)
6x60.0kg
4x80.0kg
4x80.0kg
4x80.0kg
4x80.0kg
4x80.0kg

Bænk
8x60.0kg
6x80.0kg
3x100.0kg
5x110.0kg
5x110.0kg
9x110.0kg

Deadlift
6x100.0kg
6x120.0kg
5x150.0kg
5x150.0kg
7x150.0kg (straps)

Bend over rows
4x10x50kg

Godt ristet i dag. Skippede nogle support øvelser og håber på bedre restitution inden næste træning.
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
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Reputation point: 75
 
Indlæg: 410
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Søndag d. 27/7

Squat
8x60.0kg
6x80.0kg
4x100.kg
5x117.5kg
5x117.5kg
7x117.5kg

Military
8x40.0kg
6x50.0kg
5x61.0kg
5x61.0kg
8x61.0kg

Dips
4x10xBW+35kg

Pull-ups
4x10xBW
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
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Kostplan: Ingen kostplan



Onsdag 30/7

Squat
8x60.0kg
6x80.0kg
4x100.kg
5x120.0kg
5x120.0kg
2x120.0kg (r)

Bench
8x60.0kg
6x80.0kg
5x105.0kg
5x105.0kg
10x105.0kg

Slow Sumo Deadlift (5.0.5)
5x80.0kg
5x100.0kg
5x100.0kg
5x100.0kg
5x100.0kg

Hip thrusts
4x10x60kg
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
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Lørdag d. 2/8

Box squat (3 sek excentrisk)
6x60.0kg
5x80.0kg
5x80.0kg
5x80.0kg
5x80.0kg
5x80.0kg

Military
8x20.0kg
6x40.0kg
5x62.5kg
5x62.5kg
7x62.5kg

Dead lift
6x100.0kg
6x120.0kg
5x145.0kg
5x145.0kg
8x145.0kg (straps/bælte)

Bend over rows SS. pull-ups
4x10x50kg
4x5xBW
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
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Søndag 3/8

Squat
8x60.0kg
6x80.0kg
5x105.0kg
5x105.0kg
13x105.0kg

Bench
8x60.0kg
6x80.0kg
5x106.0kg
5x106.0kg
9x106.0kg

Pull-ups
5x9xBW

Curls
4x10x16kg
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
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Kostplan: Ingen kostplan



Onsdag 6/8

Squat
8x60.0kg
6x80.0kg
5x107.5kg
5x107.5kg
14x107.5kg

Military
8x20.0kg
6x40.0kg
5x62.5kg
5x62.5kg
8x62.5kg

Deadlift (5 sek excentrisk)
5x100.0kg
5x120.0kg
5x127.5kg
5x127.5kg
5x127.5kg
5x127.5kg

Lat raises
4x10x12kg

Leg curls
4x10x?kg

Leg extensions
4x10x?kg
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
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Logbog: Vis logbog
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Kostplan: Ingen kostplan



Fredag 8/8

Slow squat (5.0.5)
6x60.0kg
5x85.0kg
5x85.0kg
5x85.0kg
5x85.0kg

Bænk
8x60.0kg
6x80.0kg
3x100.0kg
5x107.5kg
5x107.5kg
8x107.5kg

Deadlift
6x100.0kg
6x120.0kg
5x150.0kg
5x150.0kg
8x150.0kg (straps)

Y-raises
4x10
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
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Kostplan: Ingen kostplan



Søndag d. 10/8

Squat
8x60.0kg
6x80.0kg
5x110.kg
5x110.kg
13x110.kg

Military
8x30.0kg
6x40.0kg
5x63.0kg
5x63.0kg
7x63.0kg

Dips
4x10xBW+37.5kg

Pull-ups
4x10xBW+5kg
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
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Kostplan: Ingen kostplan



Tirsdag d. 12/8

Squat
Opv.
8x125kg

Bænk
Opv.
5x115kg

Dødløft
Opv.
7x160kg

Teknikdag og sparring med coach Biiver. Gode pointers til at rette kroppen ind.
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Torsdag d. 14/8

Squat
8x60.0kg
6x80.0kg
3x100.0kg
5x112.5kg
5x112.5kg
15x112.5kg

Military
8x20.0kg
6x40.0kg
5x65.0kg
5x65.0kg
5x65.0kg

Deadlift (5 sek excentrisk)
5x100.0kg
5x120.0kg
5x127.5kg
5x127.5kg
5x127.5kg

Lat raises
4x8x14kg

Leg curls
4x8x?kg

Leg extensions
4x8x?kg

T-bar rows
4x8x?
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Lørdag d. 16/8

Slow squat (5.0.5)
6x60.0kg
5x85.0kg
5x85.0kg
5x85.0kg
5x85.0kg
5x85.0kg

Bænk
8x60.0kg
6x80.0kg
3x100.0kg
5x107.5kg
5x107.5kg
8x107.5kg

Deadlift
6x100.0kg
6x120.0kg
5x155.0kg
5x155.0kg (straps)
6x155.0kg (straps)

Pull-ups
3x10xBWkg
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Lørdag d. 16/8

Slow squat (5.0.5)
6x60.0kg
5x85.0kg
5x85.0kg
5x85.0kg
5x85.0kg
5x85.0kg

Bænk
8x60.0kg
6x80.0kg
3x100.0kg
5x107.5kg
5x107.5kg
8x107.5kg

Deadlift
6x100.0kg
6x120.0kg
5x155.0kg
5x155.0kg (straps)
6x155.0kg (straps)

Pull-ups
3x10xBWkg

Tidlig lørdagstræning. Ikke dårligt for en 08:00 på en weekend.
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
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Kostplan: Ingen kostplan



SoS skrev:Tidlig lørdagstræning. Ikke dårligt for en 08:00 på en weekend.


Ja, det er sgu godt gået. Jeg er stadig i dyb søvn på det tidspunkt :)
"Man må tænke sig Sisyfos som en lykkelig mand."
(Albert Camus, "Sisyfos-myten")
 
Reputation point: 15
 
Indlæg: 193
Tilmeldt: 17. jul 2014, 12:22
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Sisyfos skrev:
SoS skrev:Tidlig lørdagstræning. Ikke dårligt for en 08:00 på en weekend.


Ja, det er sgu godt gået. Jeg er stadig i dyb søvn på det tidspunkt :)


:drink: Venlige ord

Mandag d. 18/8

Squat
8x60.0kg
2x6x80.0kg
3x100.0kg
5x115.kg
5x115.kg
13x115.kg
+ lidt back-off med fokus på teknik

Military
8x30.0kg
6x40.0kg
5x65.5kg
5x65.5kg
5x65.5kg

Dips
4x8xBW+40.0kg

Pull-ups
4x8xBW+7.5kg

Der var måske til 2-3 mere på squat, men havde ikke spot, og eksperimenterede lidt med en lavere position af stangen. Tøsedreng
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
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Kostplan: Ingen kostplan



Er du forsvundet fra træningsverdenen? Det er næsten en måned siden sidste post...
"Man må tænke sig Sisyfos som en lykkelig mand."
(Albert Camus, "Sisyfos-myten")
 
Reputation point: 15
 
Indlæg: 193
Tilmeldt: 17. jul 2014, 12:22
Geografisk sted: København
 
Træner her: Fitnessdk Parken
 
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Ikke helt forsvundet, men flyttet til San Francisco igen - med en smule ustabil træning til følge. Kunne kun få smidt 2 ugentlige træninger ind i perioden, som blev fullbody med fokus på at holde teknik og så meget styrke som muligt ved lige.

Skifter i den næste periode til Russian Squat Routine, med en rimelig volumen på support øvelser. Vægten på squat er sat yderst konservativt for at komme op i gear.

Mandag d. 6/10

Squat
6x2x108kg

Military press
5x5x52.5kg

Dead lift (5 sek eccentric)
4x4x108kg

Chest supported rows
4x12x?

Leg extensions
4x12x?

Leg curls
4x12x?

----------------------
Onsdag d. 8/10

Squat
6x3x108kg

Bench press
5x5x94.5kg

Dead lift
5x3x126kg

Bent over rows
4x12x50kg
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Fredag d. 10/10

Squat
6x2x108kg

Military Press
5x5x54kg

Pull-ups
8x6 (p.60)

DB press
4x12x36

--------------------------------

Mandag d. 13/10

Squat
6x4x108

Bench press
5x5x94.5kg

Slow sumo dead lift (5.0.5)
4x4x100kg

Hip thrust
4x12x61kg
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Onsdag d. 15/10

Squat
6x2x108kg

Military press
5x5x54kg

Dead lift
5x3x128.5kg

Bent over rows
4x10x60kg

Evil wheel
4x10

--------------------------

Fredag d. 17/10

Squat
6x5x108kg

Bench press
5x5x94.5kg

Pull ups
10x5xBW (P.50)

Dips
4x10xBW+33kg

Evil wheel
4x10
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Mandag d. 20/10

Squat
6x2x108kg

Military
5x5x54kg

Dead lift (5 sek ned)
4x4x110kg

Hip thrust
4x10x70kg

T-bar rows
4x10x55kg

Lat raises
4x10x11.25kg
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Onsdag d. 22/10

Squat
6x6x108kg

Dødløft
5x3x130

Bench press
5x5x95.6kg

Reverse hyperextensions
4x10x?

En smule akut ømhed i lænd efter dødløft. Fik lindret med reverse hyperextensions. Holder øje, men regner med at det går over uden større fokus.
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Fredag d. 24/10

Squat
6x2x108kg

Military press
5x5x55kg

Reverse hyperextensions
5x15x54kg

Chin-ups (P.45)
8x4xBW+12kg

Stille og rolig dag for at skåne ryggen. Er blevet stor fan af reverse hyperextensions, giver godt stræk/pump i nedre ryg. Virker til at have hjulpet en smule på ømheden fra onsdag.
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Mandag d. 27/10

Squat
5x5x115kg

Bench press
5x5x100kg

Slow Sumo (5.0.5 sek ned)
4x4x100kg

Hip thrust
4x10x75kg
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Onsdag d. 29/10

Squat
6x2x108kg

Military press
5x5x60kg

Dødløft
5x3x130kg

Chest supported rows
5x12x?kg

Følte mig ikke frisk, og ganske rigtig, vågnede med feber i morges. DOMS blive ca. 58% værre med feberhud og led.
Sidst rettet af SoS 5. nov 2014, 18:48, rettet i alt 2 gange.
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Tirsdag d. 4/10

Squat
4x4x122kg

Bench press
5x5x103.5kg

Pull ups
8x6xBW (P.50)

Dips
4x10xBW+33kg
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Mandag d. 10/11

Squat
3x3x128.5kg

Bænk
5x5x103kg

Dødløft
5x3x133kg

Chest supported rows
4x10x?
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Onsdag d. 12/11

Squat
6x2x108.0kg

Military
5x5x63kg

Pull-ups (bred, langsom)
10x4xBW

Dips
4x8xBW+32kg
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan



Torsdag d. 13/11

Squat
Opv.
2x2x135.0kg
3x6x100.0kg

Bænk
5x5x103.5kg
This is a Rouchefoucauld. The thinnest water-resistant watch in the world. Singularly unique, sculptured in design, hand-crafted in Switzerland, and water resistant to three atmospheres. This is 'the' sports watch of the '80s
Brugeravatar
 
Reputation point: 75
 
Indlæg: 410
Tilmeldt: 8. maj 2013, 21:30
Geografisk sted: US
 
Logbog: Vis logbog
Galleri: Intet galleri
Kostplan: Ingen kostplan


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