Træningskrønike

Morgentræning

Opvarmning
Reintroducering af front squat
Front squat
60kgx3
65kgx3
70kgx3
75kgx3
80kgx3
85kgx3
90kgx3
95kgx3
100kgx2
Gik forholdsvis godt

Så circuit af 4 runder uden pause
Walking lunges
BWx30
6kgx30 -2xDB af 6kg
6kgx30
BWx40

Efterfulgt af
Back extension
BWx12
BWx10
BWx10
BWx14

Træning i dag

opvarmning
Bench supp. DB row -med uregerlig homemade DB
45kgx4
50kgx5
55kgx5 -PR
60kgx5 -lidt cheat PR
65kgx5 -meget cheat PR
Seated cable row
45kgx40

A1: Inc DB press
Langsom ecc
24kgx5
24kgx5
24kgx5
24kgx5
24kgx5
24kgx5
24kgx5
24kgx5
normale set
24kgx5
24kgx5
24kgx8
24kgx8
Flat DB press
24kgx10
24kgx10
24kgx10
24kgx10

A2: Chin ups -hold i toppen og langsom ecc
BWx4
BWx4
BWx4
BWx4
BWx4

Pinwheel curls
14kgx8
16kgx8
16kgx8

Opvarmning
RDL -T:2010
50kgx5
60kgx5
75kgx5
75kgx5
75kgx5
75kgx5

Herefter et upper-body circuit som jeg ikke orker skrive ind

I dag var PR fyldt træning

opvarmning
ATG squat
90kgx2
100kgx2
110kgx2
115kgx2 -PR
120kgx2 -PR
80kgx11
80kgx10

WG pullups
BWx10 -PR
BWx10 -PR
BWx9 -PR
BWx7

Seated one-armed cable row
22kgx14
27kgx14
27kgx14
32kgx14

Morgentræning hvor jeg ikke helt var på toppen

opvarmning
Front squat -T:31x0
60kgx3
70kgx3
80kgx3
80kgx3
80kgx3
80kgx3
80kgx3

Circuit af 4 runder uden pause
Walking lunges
BWx40
BWx30
BWx40
BWx40

Efterfulgt af
Back extension
BWx10
BWx10
BWx10
BWx12

Efter at have læst TUT artiklen har jeg downloadet en metronomen app, så alle tempo i dag skulle være lige på

opvarmning
A1: Flat DB bench press -:T3010
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5 -sindsygt hårdt

A2: Bench supp. DB row -T:4111
40kgx5
40kgx5
40kgx5
40kgx5
40kgx5 - endnu hårdere

B1: Dips
BWx8
BWx8
BWx8
BWx8
BWx8

B2: Wide-NG pulldowns -T:30X0
55kgx6
55kgx6
55kgx6
55kgx6
55kgx6

C1: Straight bar pushdown
55kgx10
55kgx10
C2: BB curl
20kgx14
20kgx14

Bum

opvarmning
RDL -T:2010
60kgx5
77,5kgx5
77,5kgx5
77,5kgx5
77,5kgx5

A1: Push ups
BWx10
BWx20
BWx20
BWx20
BWx10

A2: Seated OA cable row
32kgx8
36kgx8
42kgx8
45kgx8
50kgx5

B1: Narrow-NG pulldowns
41kgx20
41kgx20
41kgx20

B2: BB curl -Langsom ecc
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5

Diskotræning

opvarmning
Military press
20kgx10
30kgx3
35kgx3
40kgx3
45kgx3
50kgx3
55kgx3
60kgx3
Incline BB press
50kgx5
55kgx5
60kgx5
65kgx5
70kgx5

A1: Alt. Db curl
17kgx8
19kgx8
19kgx8

A2: Straight bar pushdown
27kgx8
32kgx8
36kgx8

B1: Seated inc DB curl
11kgx12
11kgx14
11kgx14

B2: Bent over lateral raise
6kgx10
6kgx10
6kgx10

C1: Deep dips
BWx5
BWx5
BWx5
BWx5
BWx5

C2: Close-grip chinups
BWx5
BWx5
BWx5
BWx5
BWx5

Billede efter dagens træning

Opvarmning
ATG squat
T:20X0
70kgx3
80kgx5
80kgx5
90kgx5
Ingen TM
100kgx10 -PR (dog ikke helt tilfreds med de sidste 2 reps)
TM igen
80kgx5
80kgx5
Ingen TM
70kgx10
70kgx10
70kgx12

A1: Seated BTN press -T:2010
20kgx5
20kgx5
20kgx5
20kgx5
20kgx5

A2: WG pullups
BWx5
+5kgx5
+10kgx5
+15kgx5 -PR
+5kgx5
+5kgx5
+5kgx5
+5kgx5
BWx6
BWx6
BWx5
BWx5
BWx5
BWx5
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4
BWx3
BWx3

opvarmning
Front squat
60kgx3
70kgx3
80kgx3
85kgx3
85kgx3
85kgx3
85kgx3
85kgx3

Circuit af 4 runder uden pauser:
Walking lunges
BWx30
2x11kgx20
2x11kgx20
BWx40

Efterfulgt af
Back extension
BWx12
BWx10
BWx10
BWx15

Hårdt

opvarmning
A1: Flat DB bench press -:T2010
32,5kgx5
32,5kgx5
32,5kgx5
32,5kgx5
32,5kgx5

A2: Bench supp. DB row -:T:41X1
42,5kgx5
42,5kgx5
42,5kgx5
42,5kgx5
42,5kgx5 -vandvittigt hårdt

B1: Dips
BWx5
15kgx5
20kgx5
30kgx5 -PR
20kgx5
20kgx5

B2: Bench supp. DB row
50kgx7
50kgx7
50kgx8

C1: Straight bar pushdown
50kgx20
50kgx16

C2: Chest supp. machine row
nogetx10
nogetx8

kapsejlads-ramt træning

opvarmning
Back extension
BWx20
BWx18

A1: Push ups
BWx20
BWx20
BWx20
BWx17

A2: Narrow-NG pulldowns
50kgx10
54kgx10
59kgx10
63kgx8
WG pulldowns
68kgx8
73kgx6
Pulldowns
77kgx6
Chinup-grip pulldowns
82kgx5
86kgx4

A1.2: Incline BB bench press
50kgx8
60kgx8
60kgx8
60kgx8

Seated cable row -med 1s hold
50kgx10
50kgx10
50kgx10
50kgx10

Bum

opvarmning
ATG squat
70kgx3
80kgx3
90kgx11
75kgx20
75kgx17
60kgx17
60kgx20 -taget noget senere
Dette efterlod mig med kvalme resten af træningen

WG pullups
BWx10
BWx8
BWx8
BWx6
BWx6 -ikke så meget at skyde med i dag

OA Seated cable row
27,5kgx10
32kgx10
32kgx10
32kgx10
32kgx12

Mine quads havde stadig døds-DOMS fra i mandags

opvarmning
A1: Front squat
60kgx3
70kgx3
80kgx3
90kgx3
90kgx3
80kgx3
80kgx3
80kgx3 -benene får et deload næste uge

Back extension
BWx14
+5kgx10
+5kgx10
BWx14

Seated BTN press -T:2010
22,5kgx5
25kgx5
25kgx5
25kgx5
25kgx5

Hårdt

opvarmning
A1: Flat DB bench press
30kgx4
40kgx4
37,5kgx5
37,5kgx5
37,5kgx5

A2: Bench supp. DB row -T:41X1
45kgx5
45kgx5
45kgx5
45kgx5 -var ved at kaste op
45kgx5

B1: Dips
BWx10
BWx14
BWx14

B2: Chest supp. DB row
15kgx20
15kgx18
15kgx20

C1: Incline DB bench press
30kgx5 -> 25kgx5 -> 17,5kgx5
30kgx5 -> 25kgx5 -> 17,5kgx6
30kgx5 -> 25kgx5 -> 17,5kgx6

C2: Yates BB row
100kgx4 -> 90kgx4 -> 60kgx6
90kgx5 -> 80kgx5 -> 60kgx6
90kgx5 -> 80kgx5 -> 60kgx5

D1: Seated incline DB curl
15kgx6
15kgx6
15kgx6
15kgx6

D2: Bent over lateral raise
4kgx8
4kgx8
4kgx8
4kgx8

Havde lyst til at træne

opvarmning
A1: Push ups
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10

A2: BSS FFE
BWx6
BWx7
BWx7
BWx7
BWx7
legede lidt med TM, virkede godt

A3: Chin ups
BWx5
BWx7
BWx7
BWx7
BWx7

ATG squat - uden lockout
stang x 40 -brændte godt

kort træning i dag, primært for RDL

opvarmning=fodbold i 1,5t
A1: RDL -T:2010
60kgx5
80kgx5
80kgx5
80kgx5
80kgx5 -godt feel hele vejen

A2: Very high inc DB press -2/3 ROM
11kgx20
14kgx20
17kgx18 -nok en form for PR
11kgx20

A3: BB curl
20kgx25
20kgx20

Deload

opvarmning
ATG squat
60kgx5
70kgx5
80kgx5
90kgx5

WG pullups
BWx8
BWx8
BWx8

OA seated cable row
32kgx10
32kgx10
32kgx10
32kgx10

Deload 2

opvarmning
Front squat
60kgx3
70kgx3
80kgx3
80kgx3
80kgx3
80kgx3

Circuit af 2 runder:
Walking lunges
BWx50
BWx60

Efterfulgt af
Back extension
BWx19
BWx20

Seated BTN press -T:2010
20kgx5
27,5kgx5
27,5kgx5
27,5kgx5
27,5kgx5

Træning

opvarmning
A1: Bench supp. DB row
35kgx24
35kgx20
35kgx16

A2: Flat DB bench press -T:20X0
35kgx5
35kgx5
35kgx5
35kgx5
35kgx5

B1: Dips
BWx8
BWx10
BWx8
BWx8

B2: Chin-ups
BWx5
BWx5
BWx5
BWx5
BWx5

WG pulldowns
60kgx8
55kgx10
55kgx10
55kgx10
50kgx13

C1: Incline DB curl
17,5kgx4
12,5kgx8
12,5kgx8
12,5kgx8

C2: Straight bar pushdown
50kgx12
50kgx12
50kgx12
50kgx12

Blev lokket til endnu en træning i dag, chili con carne bagefter!

opvarmning
A1: CG BB bench press
50kgx5
55kgx5
60kgx5
60kgx5
60kgx5 -nemt

A2: Close-grip chin-ups
BWx5
BWx5
BWx5
BWx5
BWx5

B1: Push ups
BWx15
BWx13
BWx11
BWx10
BWx10

B2: Pullups
BWx5
BWx5
BWx5
BWx5
BWx4

Bum

opvarmning
RDL -T:2010
60kgx5
82,5kgx5
82,5kgx5
82,5kgx5
82,5kgx5 -mistede feel på de to sidste reps :/

A1: Diamon push-ups
BWx8
BWx8
BWx8
BWx8
BWx8

A2: Almost vertical DB bench press
19kgx5
22kgx5
24kgx5
24kgx5
22kgx5

A3: Seated cable row
54kgx8
59kgx8
63kgx8
68kgx8
73kgx8
77kgx8
82kgx8
86kgx8 -cheat på de to sidste reps. PR
91kgx6 -cheat på de to sidste reps. PR (hele stack'en)

Lækker træning i dag

opvarmning
ATG squat
80kgx2
90kgx3
100kgx3
115kgx3
125kgx2 -PR!! 1. rep var fantastisk, 2. var ikke helt acceptabel, men op kom den
T:2010 herfra
85kgx5
85kgx5
85kgx5
85kgx5
Ingen TM, og uden lockout herfra
60kgx18
20kgx28

WG pullups
BWx5
+10kgx5
+20kgx5 -PR
+15kgx5
+10kgx5
BWx7
BWx6
BWx6

Onsdag og torsdags træning er lagt sammen i denne uge

opvarmning
Front squat
50kgx3
60kgx3
70kgx3
80kgx3
90kgx2
95kgx2
Deload-ish

A1: Flat DB bench press
35kgx6
35kgx6
35kgx6
35kgx6

A2: Bench supp. DB row -T:41x1
40kgx6
40kgx6
40kgx6
40kgx6

A3: Lunges -med 2 DBs af 15kg
30kgx20
30kgx20
30kgx20

A4: Back extension
BWx12
BWx12
BWx18

B1: Dips
BWx8
BWx12
BWx12
BWx12

B2: OA seated cable row
30kgx10
30kgx10
30kgx10
30kgx10

C1: Pullups
BWx8
BWx6
BWx6
BWx5

C2: Push-ups
BWx20
BWx14
BWx13

Kort træning i dag
opvarmning
A1: Incline BB press
50kgx5
55kgx5
60kgx5
65kgx5
70kgx3
50kgx10

A2: WG pulldowns
54kgx10
58kgx10
63kgx10
69kgx8
50kgx18

B1: Diamond push-ups
BWx8
BWx8
BWx8
B2: BB curl
20kgx20
20kgx20
20kgx20
B3: Decline crunches
BWx12
BWx12
BWx12

Hård træning i dag

opvarmning
A1: BSS FFE
BWx6
BWx8
BWx8
ATG squat
50kgx8
60kgx8
80kgx15
80kgx15 -var så tæt på at knække mig

A2: Dips
BWx8
BWx8
BWx8
BWx8
Push-ups
BWx20
BWx20

A3: Chin-ups
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8 -PR
BWx8 -PR
BWx8 -PR

Bum

opvarmning
OA seated cable row
27kgx10
32kgx10
36kgx10
36kgx10
32kgx10

ATG squat
70kgx3
80kgx3
90kgx2
100kgx8
100kgx6
85kgx5
85kgx5
85kgx5

Eccentric only pullups
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3

Lateral raises
11kgx8
11kgx8
11kgx8

Seated BTN press -T:3010
20kgx5
20kgx5
20kgx5
20kgx5

Eksamenstræning -screw you ip...

opvarmning
BSS FFE
BWx8
BWx14
BWx14
BWx14

A1: BB lunges
20kgx20
25kgx20
30kgx20
BWx60

A2: Back extension
BWx12
BWx12
BWx12
BWx16

A3: High incline DB press
22kgx8
24kgx8
24kgx8
24kgx8

Squat -lidt teknik
60kgx3
70kgx3
70kgx5
70kgx6 -det var intet tilbage efter BSS og lunges

Træning som distraherede dejligt fra eksamen

opvarmning
A1: BB row
50kgx5
60kgx5
70kgx5
80kgx5
90kgx5
90kgx5
100kgx5
110kgx5 -bah
90kgx5
90kgx5

A2: Dips
BWx5
15kgx5
30kgx4
15kgx5
15kgx5
BWx8

B1: Chest supp. DB row
12kgx10
17kgx10
19kgx10
19kgx10
17kgx10

B2: Low inc DB press
22kgx10
22kgx10
22kgx10
22kgx10
22kgx10

C1: Straight bar pushdown
30kgx8
30kgx8
30kgx8

C2: WG pulldowns
41kgx30
41kgx42

Træning

opvarmning
RDL -T:2010
60kgx5
85kgx5
85kgx5
85kgx5
85kgx5 -reset næste gang

A1: Push ups
BWx20
BWx20
BWx20
BWx20
BWx18

A2: Bench supp. DB row -T:31x1
45kgx5
45kgx5
45kgx5
45kgx5
45kgx5
som altid afsindigt hårdt

B1: Deep dips -langsomt tempo
BWx5
BWx5
BWx5
BWx5
BWx5

B2: BB curl
30kgx7
32,5kgx7
35kgx7
35kgx7

B3: Seated leg curl
20kgx15
30kgx14
35kgx12
35kgx12

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