Deadlift - classic
60kg x 3
60kg x 3
Show details

Deadlift - classic to knees
100kg x 4
120kg x 4
140kg x 4
162.5kg x 3
162.5kg x 3
180kg x 2
190kg x 2
200kg x 2
210kg x 2
180kg x 2
Show details

Bench press - incline
60kg x 5 Tie of personal best on higher bodyweight!
80kg x 5 1 repetition up from pb on this weight! 20kg up from pb on same repetition count!
100kg x 4 Tie of personal best on higher bodyweight!
100kg x 4 Tie of personal best on higher bodyweight!
100kg x 4 Tie of personal best on higher bodyweight!
100kg x 4 Tie of personal best on higher bodyweight!
100kg x 4 Tie of personal best on higher bodyweight!
100kg x 4 Tie of personal best on higher bodyweight!
Show details

Shoulders - seated dumbbell press on the floor
11kg + 11kg x 8
12kg + 12kg x 8
13kg + 13kg x 8
Show details

Statistics

8371 Kg
92Reps
23 Set

pull ups 5x5xbw

tak for sko! jeg følger lige med i dine løft

Klasse kommentar inde i junglen angående benpres

cerveira skrev:tak for sko! jeg følger lige med i dine løft

du er velkommen, håber du får brugt dem =)

Active skrev:Klasse kommentar inde i junglen angående benpres

tak tak, synes det burde siges=)

har været syg i en uge og er stadigvæk rimelig træt og svag, men ville lige i min "gamle" bænktrøje.

Deadlift - classic
60kg x 3
60kg x 3
100kg x 4 1 repetition up from pb on this weight!
140kg x 4 Tie of personal best on higher bodyweight!
160kg x 3
185kg x 3
200kg x 3
205kg x 3
185kg x 3
185kg x 3

Bench press - without stop
70kg x 6 1 repetition up from pb on this weight!
100kg x 3

Bench press - with shirt
120kg x 2
ikke nede
150kg x 2
ikke nede
160kg x 2
ikke nede
170kg x 1
tvunget ned med signaler
175kg x 1
nede med signaler. mindste stævnevægt down,

Deadlift - classic to knees
100kg x 4
130kg x 4
150kg x 4 10kg up from pb on same repetition count!
150kg x 4 10kg up from pb on same repetition count!
180kg x 4 2 repetitions up from pb on this weight! 40kg up from pb on same repetition count!
190kg x 5 3 repetitions up from pb on this weight!
200kg x 4 2 repetitions up from pb on this weight! 60kg up from pb on same repetition count!

træning fredag

Squat
20kg x 6
20kg x 6
70kg x 4
105kg x 5
125kg x 4
145kg x 3
145kg x 3
165kg x 3
165kg x 3
165kg x 3
175kg x 2
175kg x 2
175kg x 2
Show details

Bench press - without stop
20kg x 6
70kg x 6
80kg x 5
100kg x 4
110kg x 3
110kg x 3
122.5kg x 3 Tie of personal best on higher bodyweight!
122.5kg x 3 Tie of personal best on higher bodyweight!
122.5kg x 3 Tie of personal best on higher bodyweight!
122.5kg x 3 Tie of personal best on higher bodyweight!
122.5kg x 3 Tie of personal best on higher bodyweight!
122.5kg x 3 Tie of personal best on higher bodyweight!
Show details

Squat - on box with stop
70kg x 6
102.5kg x 6
122.5kg x 6
135kg x 6
135kg x 6
135kg x 6
135kg x 6

Deadlift - classic on box
60kg x 3
60kg x 3
100kg x 2
130kg x 3
140kg x 3 Tie of personal best on higher bodyweight!
140kg x 3 Tie of personal best on higher bodyweight!
150kg x 3 1 repetition up from pb on this weight! 10kg up from pb on same repetition count!
150kg x 3 1 repetition up from pb on this weight! 10kg up from pb on same repetition count!
150kg x 3 1 repetition up from pb on this weight! 10kg up from pb on same repetition count!
150kg x 3 1 repetition up from pb on this weight! 10kg up from pb on same repetition count!
Show details

Bench press - without stop
60kg x 6
80kg x 6 1 repetition up from pb on this weight!
92.5kg x 6 2 repetitions up from pb on this weight!
100kg x 6 Tie of personal best on higher bodyweight!
100kg x 6 Tie of personal best on higher bodyweight!
100kg x 6 Tie of personal best on higher bodyweight!
100kg x 6 Tie of personal best on higher bodyweight!
Show details

Deadlift - from box
70kg x 4
120kg x 4
140kg x 4
170kg x 4 10kg up from pb on same repetition count!
170kg x 4 10kg up from pb on same repetition count!

Squat
(1 RM = 205kg, 2 RM = 205kg, 3 RM = 200kg)
60kg x 5
+50kg 110kg x 5
+20kg 130kg x 4
+20kg 150kg x 3
+10kg 160kg x 3
+20kg 180kg x 3
+2.5kg 182.5kg x 3
+2.5kg 185kg x 3
+2.5kg 187.5kg x 3
+2.5kg 190kg x 3
Show details
Lifted 5075kg total on 10 set and 35 reps.
Average pr.lift over 60% over 1rm 145kg.
Averageprliftwas_mi 169kg.
Average intensity 82.4%.



Squat - good mornings
60kg x 6
+20kg 80kg x 5
80kg x 5
+20kg 100kg x 5
+20kg 120kg x 5
120kg x 5
Show details
Lifted 2860kg total on 6 set and 31 reps.
Average pr.lift over 60% over 1rm 92.26kg.



Bench press - without stop
(1 RM = 142.5kg, 2 RM = 135kg, 3 RM = 132.5kg)
60kg x 5
+20kg 80kg x 5
+12.5kg 92.5kg x 4
+17.5kg 110kg x 3
110kg x 3
+15kg 125kg x 3
125kg x 3
125kg x 3
125kg x 3
125kg x 3
125kg x 3

Deadlift - classic
60kg x 5
100kg x 5
140kg x 5
180kg x 5
180kg x 5
180kg x 5
180kg x 5
180kg x 5

Bench press - floor press, wide grip
60kg x 5
100kg x 5
100kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5

Deadlift - sumo from box
110kg x 3
140kg x 3
180kg x 3
220kg x 3
240kg x 1
260kg x 1
280kg x 1

supp: rows

Squat
60kg x 5
100kg x 5
140kg x 4
160kg x 3
180kg x 3
180kg x 3
190kg x 2
200kg x 2
210kg x 2 easy lift

Squat med pause i bunden
180kg x 3
180kg x 3

Bench press
60kg x 5
80kg x 5
100kg x 4
110kg x 3
110kg x 3
125kg x 3
125kg x 3
130kg x 2
130kg x 2
130kg x 2
130kg x 2

Squat uden bælte
60kg x 5
120kg x 5
150kg x 4
160kg x 3
160kg x 3
165kg x 3
165kg x 3
170kg x 3

Lyngby
105.2kg

support: dumbbel flys, biceps curls

Bench press
60kg x 5
80kg x 5
100kg x 4
110kg x 3
110kg x 3
125kg x 3
125kg x 3
125kg x 3
127.5kg x 3
130kg x 3
130kg x 3

Deadlift - sumo
100kg x 3
140kg x 3
180kg x 2
200kg x 2
210kg x 2
220kg x 2
230kg x 2
240kg x 2

Deadlift - classic)
180kg x 3
180kg x 3
180kg x 3

Bench press - floor press, wide grip
60kg x 5
80kg x 5
100kg x 5
115kg x 4
115kg x 4
115kg x 4
115kg x 4

ingen tid til sideøvelser, mødte en gammel kammerat så der blev trænet kæbe.

lyngby
104,9

Bench press
70kg x 5
100kg x 4
110kg x 3
125kg x 3
130kg x 3
135kg x 3
125kg x 5
125kg x 5

Squat
70kg x 5
120kg x 5
140kg x 4
160kg x 3
180kg x 3
185kg x 3
190kg x 3
195kg x 3
200kg x 5

floor press, wide grip
80kg x 5
100kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5


TSK
106.2kg
1 view

support:, dumbbell flys, triceps something, leg exten

Deadlift - sumo
70kg x 3
70kg x 3

Deadlift - sumo to knees
120kg x 4
140kg x 4
160kg x 3
170kg x 2
200kg x 2
210kg x 2
220kg x 2
220kg x 2

Bench press - with chains
47.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5

Bench press - incline, with dumbbells
32kg + 32kg x 6
36kg + 36kg x 6
41kg + 41kg x 6
45kg + 45kg x 6

Deadlift - sumo from box
120kg x 3
170kg x 3
200kg x 3
220kg x 1
240kg x 1
260kg x 1
270kg x 1


ingen sideøvelser idag
deadlift from box var fra midt skinneben og ingen straps idag.

Bench press - without stop
60kg x 5
80kg x 5
100kg x 4
110kg x 3
110kg x 3
125kg x 3
125kg x 3
125kg x 3
125kg x 3
125kg x 3

Squat
60kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 5
180kg x 5
180kg x 5
180kg x 5
180kg x 5
180kg x 5

Bench press - floor press, wide grip
85kg x 5
100kg x 4
120kg x 3
120kg x 3
120kg x 3
120kg x 3

sup: et eller andet biceps, stående kabel flys, 1 ben ben press =)

De mange tunge løft fra sidste uge sad stadigvæk i kroppen, så skar lidt kg af og tog en basis dag dog lidt flere reps i squat.

Brugt straps idag, de sølle fitness stænger de har i Lyngby gør at jeg ikke kan holde fast-
Dødløft til knæ var uden bælte.

Deadlift - sumo
60kg x 3
60kg x 3
100kg x 4
140kg x 4
160kg x 3
180kg x 3
200kg x 3
210kg x 3
220kg x 3
230kg x 3
240kg x 3

Bench press
60kg x 6
80kg x 6
100kg x 5
110kg x 4
115kg x 3
115kg x 3
125kg x 2 langsomt ned
125kg x 2 langsomt ned
125kg x 2 langsomt ned
115kg x 3
115kg x 3
110kg x 4
100kg x 12

Deadlift - sumo to knees
120kg x 3
140kg x 3
160kg x 3
180kg x 3
180kg x 3
180kg x 3
180kg x 3


Flyes with dumbbells (flat bench)
14kg + 14kg x 8
14kg + 14kg x 8
14kg + 14kg x 8

Shoulders - seated dumbbell press
22kg + 22kg x 8
30kg + 30kg x 8
34kg + 34kg x 8

Lyngby 105,4 kg

går lidt og overvejer om jeg skal stille op i SM i bænk. Er normalt ikke bænker meeen måske det kunne være sjovt at prøve bare 1 gang.

Squat
60kg x 5
100kg x 5
140kg x 4
160kg x 3
180kg x 3
190kg x 3
200kg x 3
205kg x 3
180kg x 6

Bench press - without stop
60kg x 5
80kg x 5


Bench press - with Titan Ram medium size
100kg x 3
120kg x 3
130kg x 3
140kg x 3
145kg x 3
145kg x 3
145kg x 3
145kg x 3

Squat - with no belt
60kg x 5
100kg x 5
140kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5

sideøvelse: dumbbel flys 4x8x16 og lidt biceps

Lyngby 105,1

Squat
60kg x 5
100kg x 5
140kg x 4
160kg x 3
180kg x 3
190kg x 2
200kg x 2
210kg x 1
215kg x 1
220kg x 1


Bench press - without stop
60kg x 5
80kg x 5
100kg x 4
110kg x 3
125kg x 2
135kg x 1
140kg x 1
140kg x 1
140kg x 1
125kg x 2

Squat - with stop
120kg x 5
150kg x 4
150kg x 4
170kg x 3
170kg x 3
170kg x 3
170kg x 3

side: dumbbel flys 3x8, bicep curls.

Deadlift - sumo
60kg x 4
100kg x 4
140kg x 4
160kg x 3
180kg x 3
200kg x 3
220kg x 2
230kg x 2
245kg x 2

Bench press - without stop

60kg x 5
80kg x 5
100kg x 5
110kg x 4
110kg x 4
115kg x 3
115kg x 3
125kg x 2
125kg x 2
125kg x 2
115kg x 3
115kg x 3
110kg x 4
100kg x 12

brugte straps i sumo

sideøvelse: benpress med 1 ben, greb arbejde, incline maskine bryst press

Bench press - without stop
60kg x 5
80kg x 5
100kg x 4
110kg x 3
125kg x 3
125kg x 3
125kg x 3
127.5kg x 3
127.5kg x 3
130kg x 3

Squat
60kg x 5
100kg x 5
140kg x 4
160kg x 3
180kg x 3
180kg x 3
180kg x 3
190kg x 3
195kg x 3

Bench press - floor press, wide grip
85kg x 5
100kg x 5
110kg x 4
110kg x 4
110kg x 4
110kg x 4

sideøvelse: dumbbel flys, og noget ben pres i maskine

programmet er snart færdigt og nyt følger med lidt ændringere

ficus4p skrev:går lidt og overvejer om jeg skal stille op i SM i bænk. Er normalt ikke bænker meeen måske det kunne være sjovt at prøve bare 1 gang.

Not even once

charlie t skrev:

ficus4p skrev:går lidt og overvejer om jeg skal stille op i SM i bænk. Er normalt ikke bænker meeen måske det kunne være sjovt at prøve bare 1 gang.

Not even once

du har ret, dropper det =)

DELOAD UGE, hvor jeg ikke gider logge!

Bench press - without stop
60kg x 5
80kg x 5
100kg x 4
115kg x 3
127.5kg x 3
127.5kg x 3
127.5kg x 3
127.5kg x 3
127.5kg x 3

Squat)
60kg x 5
100kg x 5
140kg x 4
160kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3


Bench press - floor press, wide grip
85kg x 4
100kg x 5
115kg x 4
115kg x 4
115kg x 4
115kg x 4
115kg x 4 !

Flyes with dumbbells (flat bench)
16kg + 16kg x 8
16kg + 16kg x 8
16kg + 16kg x 8


Squat - good mornings
60kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

Deadlift - sumo with bands attached on top
60kg x 3
100kg x 3
140kg x 3
180kg x 3
220kg x 2
260kg x 2
265kg x 2
270kg x 2
275kg x 2

Bench press - without stop, close grip
60kg x 5
80kg x 5
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

Bench press - with bands attached at bottom, medium grip
60kg x 8
60kg x 8
80kg x 8

Deadlift - classic on box
60kg x 3
100kg x 3
140kg x 3
180kg x 2
185kg x 2
190kg x 2
195kg x 2

High pulls
60kg x 5
70kg x 3
70kg x 3
70kg x 3

Flyes with dumbbells (flat bench)
16kg + 16kg x 8
18kg + 18kg x 8
18kg + 18kg x 8

Shoulders - push press front
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5


+band face pulls

dødløft bands tog ca. 50 kg i bunden men et dårligt setup idag.
straps blev brugt idag.

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 4
160kg x 3
180kg x 3

Squat - with wraps
200kg x 2
210kg x 2
220kg x 2
230kg x 2

Bench press - without stop
60kg x 5
80kg x 5
100kg x 4
115kg x 3
130kg x 2
130kg x 2
130kg x 2
130kg x 2
130kg x 2
130kg x 2

Squat
60kg x 5
100kg x 5
140kg x 4
160kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3

Triceps - tate press
28kg x 10
32kg x 10
36kg x 10

Deadlift - sumo
60kg x 3
60kg x 3

Deadlift - sumo to knees
100kg x 3
140kg x 3
160kg x 3
170kg x 3
180kg x 3
190kg x 3
200kg x 3

Bench press - without stop, close grip
60kg x 6
80kg x 6
100kg x 6
100kg x 6
100kg x 6
100kg x 6
100kg x 6

Deadlift - sumo from box
60kg x 3
160kg x 4
200kg x 2
220kg x 2
250kg x 2
250kg x 2
250kg x 2

Concept2 row machine
2 km 00,09,00,06

tidlig trænings pga arbejde zzzzzzzzzzzzzzz

support:

lats pull down 3x8

sitting rows 3x8

back exten 3x10xbw

grip training.

Bench press - without stop
60kg x 5
80kg x 5
100kg x 4
115kg x 3
127.5kg x 3
127.5kg x 3
127.5kg x 3
127.5kg x 3
127.5kg x 3

Squat
45kg x 4
85kg x 4
125kg x 4
140kg x 4
160kg x 3
185kg x 2
190kg x 2
195kg x 2
200kg x 2
205kg x 2

Bench press - floor press, wide grip
60kg x 5
80kg x 5
100kg x 5
115kg x 5
115kg x 5
115kg x 5
115kg x 5
115kg x 5

Squat - good mornings
60kg x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 5

Biceps - dumbbell curl
20kg + 20kg x 6
20kg + 20kg x 6
20kg + 20kg x 6
20kg + 20kg x 6

blev kaldt på abejde, så kun basic træning. Ingen krafter i de små ben

Deadlift - sumo 1+ 1/2
60kg x 4
100kg x 4
140kg x 4
180kg x 3
200kg x 2
200kg x 2
200kg x 2
200kg x 2
200kg x 2
200kg x 2

Bench press - without stop, close grip
60kg x 5
80kg x 5
100kg x 5
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3

High pulls
60kg x 3
70kg x 3
70kg x 3
70kg x 3


Shoulders - push press front
60kg x 5
62.5kg x 5
65kg x 5
65kg x 5
65kg x 5

prøvede en ny sumo variation som hedder 1 +1/2, den er leeeee

sideøvelser:

1 leg leg exten

shoulder thingie

and abs

Squat - with bands attached to top
100kg x 5
140kg x 5
180kg x 3
220kg x 3
220kg x 3
230kg x 3
235kg x 3
240kg x 3

Bench press - without stop
60kg x 5
80kg x 5
100kg x 4
115kg x 3
127.5kg x 3
127.5kg x 3
127.5kg x 3
127.5kg x 3
127.5kg x 3
127.5kg x 5

Squat - with stop
60kg x 6
100kg x 6
150kg x 6
150kg x 6
150kg x 6

Elastikken tog ca. 50 kg i bunden,
squat med stop var også uden bælte.

vægt 105,4, snart i stævnevægt

Men stort kage bord på arbejde idag, såååå nok ikke så tæt på imorgen