Vejen til styrke

Træning d. 4/12 -2012

Lowerbody - Deadlifts 5's week

Dødløft
1x9 @ 61,5
1x5 @ 81,5
1x3 @ 101,5
1x5 @ 124
1x5 @ 134
1x5+ @ 141,5 - fik 7
1x5 @ 134

Squat
1x2 @ 61,5
5x2 @ 79
3x2 @ 76,5

Ben pres
1x5 @ 130
3x8 @ 180 - setting 2
1x10 @ 170 - setting 2

Standing one-leg DB calf raises
6x7 @ 40

Supersetted med

DB crunches
2x10 @ 28
2x9 @ 28
5x5sec holds @ 28

Træning d. 7/12 - 2012

Upper body - OP 5's week

5 mins opvarmning

Bænk pres
1x7 @ 12,5
1x4 @ 17,5
1x1 @ 22,5
5x3 @ 26
2x11 @ 27,5

Millitary press
1x6 @ 18,5
1x3 @ 33,5
1x5 @ 43,5
1x5 @ 46
1x5+ @ 48,5 - fik 8
2x5 @ 46

Pull ups
1x2 @ BW
5x5 @ BW+15

BB rows
1x5 @ 48,5
4x10 @ 68,5

Dips
1x2 @ BW
3x9-10 @ BW+11

EZ-bar curls
2x11 @ 32,5

Træning d. 8/12 - 2012

Lower body - Squat 5's week

7 mins opvarming - god og grundig

Squat
1x8 @ 21,5
1x5 @ 41,5
1x3 @ 61,5
1x1 @ 81,5
1x5 @ 91,5
1x5 @ 96,5
1x5+ @ 104 - fik 8
1x5 @ 96,5
1x4 @ 94

Dynamisk dødløft
1x1 @ 81,5
12x1 @ 109

Hanging leg raise
2x10 @ BW
3x9 @ BW

Leg extension/leg curls - supersetted
Extension
1x5 @ 60
4x10 @ 90
Curls
1x4 @ 52,5
2x9 @ 77,5
2x8 @ 77,5

Straight leg calf raises in leg press
1x5 @ 130
6x10 @ 170

Træning d. 10/12- 2012

Upper body - Bænkpress 1's week

5-10 mins opvarmning

Flad bænk
1x9 @ 21,5
1x5 @ 41,5
1x3 @ 54
1x1 @ 61
1x5 @ 69
1x3 @ 79
1x1+ @ 89 - fik 3, dog med meget lidt hjælp på sidste

Chin-ups
1x3 @ BW
4x5 @ BW+15
1x4 @ BW+15

Seated DB shoulder press
1x5 @ 18
4x8 @ 24

One-arm rows
1x5 @ 24
3x11 @ 38
1x10 @ 38

Barbell JM press
1x3 @ 31
3x13 @ 38,5

Barbell curls
1x10 @ 31
1x9 @ 31

Træning d. 11/12 -2012

Lowerbody - Deadlifts 1's week

Dødløft
1x9 @ 61,5
1x5 @ 81,5
1x3 @ 101,5
1x5 @ 124
1x3 @ 141,5
1x1+ @ 156,5 - fik 3
1x1 @ 144

Squat
1x2 @ 61,5
8x2 @ 79

Ben pres
1x5 @ 130
3x8 @ 180 - setting 2
1x9 @ 180 - setting 2

Standing one-leg DB calf raises
6x6 @ 42

Supersetted med

DB crunches
3x10 @ 28
1x9 @ 28
5x5sec holds @ 28

Træning d. 14/12 - 2012

Upper body - OP 1's week

5 mins opvarmning

Bænk pres
1x8 @ 12,5
1x4 @ 17,5
1x1 @ 22,5
5x3 @ 26
2x12 @ 27,5

Millitary press
1x7 @ 18,5
1x3 @ 33,5
1x5 @ 43,5
1x3 @ 48,5
1x1+ @ 54,5 - fik 4!
2x1 @ 51

Pull ups
1x2 @ BW
5x5 @ BW+15

BB rows
1x5 @ 49,5
4x10 @ 69,5

Dips
1x2 @ BW
3x10 @ BW+11

DB hammer curls
2x8 @ 22,5 - 1 arm ad gangen

Træning d. 15/12 - 2012

Lower body - Squat 1's week

7 mins opvarming - god og grundig

Squat
1x8 @ 21,5
1x5 @ 41,5
1x3 @ 61,5
1x1 @ 81,5
1x5 @ 91,5
1x3 @ 104
1x1+ @ 116,5 - fik 4
1x1 @ 109
1x1 @ 106,5

Dynamisk dødløft
1x1 @ 81,5
12x1 @ 109

Hanging leg raise
4x10 @ BW
1x9 @ BW

Leg extension/leg curls - supersetted
Extension
1x5 @ 60
2x10 @ 92,5
2x10 @ 90
Curls
1x4 @ 52,5
2x9 @ 77,5
1x8 @ 77,5
1x10 @ 70

Straight leg calf raises in leg press
1x5 @ 130
5x11 @ 170
1x7 @ 140 - dropset

4 deload pas - ikke oploadet

Træning d. 24/12- 2012

Upper body - Bænkpress 3's week

5-10 mins opvarmning

Flad bænk
1x1 @ 10 - DBS
1x6 @ 18 - DBS
1x3 @ 26 - DBS
1x1 @ 30 - DBS
1x3 @ 76,5
1x3 @ 81,5
1x3+ @ 86,5 - fik 4, dog med lidt hjælp fra spotter (havde en dårlig dag)
1x3 @ 81,5
1x3 @ 79

Chin-ups
1x3 @ BW
3x5 @ BW+15
2x4 @ BW+15

Seated DB shoulder press
1x5 @ 18
1x10 @ 22
2x9 @ 24
1x8 @ 24

One-arm rows
1x3 @ 28
1x12 @ 38
3x11 @ 38

Skullcrusher
1x3 @ 28,5
2x8 @ 33,5
1x9 @ 31

Barbell curls
1x8 @ 33,5
1x10 @ 31

Træning d. 26/12 -2012

Lowerbody - Deadlifts 3's week

Dødløft
1x8 @ 61,5
1x5 @ 81,5
1x3 @ 101,5
1x1 @ 116,5
1x3 @ 134
1x3 @ 144
1x3+ @ 151,5 - fik 5
1x3 @ 141,5

Squat
1x2 @ 61,5
5x2 @ 81,5
3x2 @ 79

Ben pres
Opvarmning
1x6 @ 180
1x8 @ 170
1x10 @ 160
1x10 @ 170- setting 3 i stedet for 2

Standing one-leg DB calf raises
4x7 @ 42
2x6 @ 42

Supersetted med

DB crunches
3x10 @ 28
1x9 @ 28
1x10 @ 5 kilo bag hoved

Træning d. 28/12 - 2012

Upper body - OP 3's week

5 mins opvarmning

Bænk pres
1x9 @ 21,5
1x4 @ 41,5
1x2 @ 51,5
5x3 @ 61,5
2x12 @ 66,5

Millitary press
1x8 @ 21,5
1x3 @ 36,5
1x3 @ 49
1x3 @ 51,5
1x3+ @ 54 - fik 4
2x3 @ 51,5

Pull ups
1x2 @ BW
2x5 @ BW+11,25
3x5 @ BW+10

Seated wide-grip rows
1x4 @ 42,5
1x10 @ 55
1x8 @ 57,5
1x10 @ 55
1x11 @ 55

Dips
1x2 @ BW
2x8 @ BW+10
1x8 @ BW+11,25

DB hammer curls
2x8 @ 22

Træning d. 29/12 - 2012

Lower body - Squat 3's week

7 mins opvarming - god og grundig

Squat
1x8 @ 21,5
1x6 @ 41,5
1x4 @ 61,5
1x2 @ 81,5
1x3 @ 101,5
1x3 @ 106,5
1x3+ @ 114 - fik 5
1x3 @ 104
1x2 @ 104

Dynamisk dødløft
1x1 @ 81,5
12x1 @ 109

Hanging leg raise
5x10 @ BW

Leg extension/leg curls - supersetted
Extension
1x4 @ 65
3x10 @ 92,5
1x11 @ 75 - dropset
Curls
1x4 @ 55
2x8 @ 77,5
1x9 @ 72,5

Straight leg calf raises in leg press
1x5 @ 130
3x12 @ 170
2x11 @ 170

Træning d. 31/12- 2012

Upper body - Bænkpress 5's week

5-10 mins opvarmning

Flad bænk
1x9 @ 21,5
1x5 @ 41,5
1x3 @ 51,5
1x1 @ 61,5
1x5 @ 71,5
1x5 @ 76,5
1x5+ @ 81,5 - fik 7
2x5 @ 74

Chin-ups
1x3 @ BW
3x5 @ BW+15
2x4 @ BW+15

Seated DB shoulder press
1x5 @ 18
1x9 @ 24
1x10 @ 24
1x9 @ 24
1x8 @ 24
Under 3. sæt smadrede sædet på stolen og var lige ved at smadre min skulder, men fik hurtigt håndteret vægten ned på gulvet. Kunne faktisk ikke mærk noget så jeg fortsatte

One-arm rows
1x3 @ 28
2x12 @ 38
2x10 @ 40

Skullcrusher
1x5 @ 23,5
3x8 @ 33,5

Barbell curls
2x9 @ 33,5

Træning d. 2/1 - 2013

Lowerbody - Deadlifts 5's week

Dødløft
1x8 @ 61,5
1x5 @ 81,5
1x3 @ 101,5
1x1 @ 116,5
1x5 @ 126,5
1x5 @ 134
1x5+ @ 144 - fik 7
1x5 @ 131,5

Squat
1x2 @ 61,5
8x2 @ 81,5

Ben pres
1x4 @ 130
1x8 @ 170
2x8 @ 165
1x8 @ 160

Standing one-leg DB calf raises
6x7 @ 42

Supersetted med

Plate (bag hoved) crunches
2x10 @ 10
2x9 @ 10
1x12 @ 10 - ved hals

Træning d. 3/1 - 2012

Upper body - OP 5's week

5 mins opvarmning

Bænk pres
1x9 @ 21,5
1x4 @ 41,5
1x2 @ 51,5
5x3 @ 61,5
2x10 @ 69

Millitary press
1x8 @ 21,5
1x3 @ 36,5
1x5 @ 44
1x5 @ 49
1x5+ @ 51,5 - fik 6
2x5 @ 46,5

Pull ups
1x2 @ BW
5x5 @ BW+10

Seated wide-grip rows
1x4 @ 42,5
1x11 @ 55
2x9 @ 57,5
1x11 @ 55

Dips
1x2 @ BW
3x8 @ BW+10

DB hammer curls
2x9 @ 22

Træning d. 5/1 - 2013

Lower body - Squat 5's week

7 mins opvarming - god og grundig

Squat
1x8 @ 21,5
1x6 @ 41,5
1x3 @ 61,5
1x1 @ 81,5
1x5 @ 94
1x5 @ 101,5
1x5+ @ 106,5 - fik 6
2x4 @ 101,5

Dynamisk dødløft
1x1 @ 81,5
12x1 @ 109

Hanging leg raise
5x11 @ BW

Leg extension/leg curls - supersetted
Extension
1x4 @ 65
3x9 @ 95
1x11 @ 75 - dropset
Curls
1x4 @ 55
3x8 @ 77,5
1x10 @ 55 - dropset

Straight leg calf raises in leg press
1x5 @ 130
3x12 @ 170
2x10 @ 175

Træning d.7/1- 2013

Upper body - Bænkpress 1's week

5-10 mins opvarmning

Flad bænk
1x9 @ 21,5
1x5 @ 41,5
1x3 @ 51,5
1x1 @ 61,5
1x5 @ 71,5
1x3 @ 81,5
1x1+ @ 91,5 - tog kun 2, da jeg nødigt ville lave en meget grim rep
2x1 @ 84

Chin-ups
1x3 @ BW
5x5 @ BW+15

Seated DB shoulder press
1x5 @ 18
3x10 @ 24
1x9 @ 24
Venster skulder havde jeg dårlig kontakt til, den var "løs"

One-arm rows
1x3 @ 28
4x11 @ 40

Skullcrusher
1x5 @ 23,5
3x9 @ 33,5

Barbell curls
2x9 @ 33,5

Træning d. 9/1 - 2013

Lowerbody - Deadlifts 1's week

Dødløft
1x8 @ 61,5
1x5 @ 81,5
1x2 @ 101,5
1x1 @ 116,5
1x5 @ 126,5
1x3 @ 144
1x1+ @ 159 - fik 3, ligesom sidst (grebet var dårligt, har glemt at træne det)
1x1 @ 151,5

Squat
1x2 @ 61,5
8x2 @ 81,5

Ben pres
1x4 @ 120
2x9 @ 165
2x8 @ 165

Standing one-leg DB calf raises
6x6 @ 44

Supersetted med

Crunches
2x12 @ 10 - halsen
3x9 @ 10 - bag hoved

Træning d. 11/1 - 2013

Upper body - OP 1's week

5 mins opvarmning

Bænk pres
1x8 @ 12,5
1x4 @ 17,5
1x2 @ 22,5
5x3 @ 27,5
2x11 @ 30

Millitary press
1x6 @ 24
1x3 @ 35
1x5 @ 45
1x3 @ 51
1x1+ @ 56,5 - fik 3
2x1 @ 54

Pull ups
1x2 @ BW
1x10 @ BW
3x8 @ BW

BB rows
1x3 @ 54
5x5 @ 80

Dips
1x2 @ BW
3x9 @ BW+11

DB hammer curls
2x9 @ 22,5

Træning d. 13/1 - 2013

Lower body - Squat 1's week

7 mins opvarming - god og grundig

Squat
1x8 @ 21,5
1x6 @ 41,5
1x3 @ 61,5
1x1 @ 81,5
1x5 @ 94
1x3 @ 106,5
1x1+ @ 119 - fik 3

Dynamisk dødløft
1x1 @ 81,5
12x1 @ 109

Hanging leg raise
2x12 @ BW
2x11 @ BW
1x9 @ BW - slow negatgive

Leg extension/leg curls - supersetted
Extension
1x4 @ 65
3x10 @ 95
1x10 @ 72,5 - dropset
Curls
1x4 @ 57,5
1x7 @ 80
1x9 @ 77,5
1x10 @ 75
1x10 @ 57,5 - dropset

Straight leg calf raises in leg press
1x5 @ 130
3x11 @ 175
2x10 @ 175

Træning d.14/1- 2013

Upper body - Bænkpress Deload's week

5-10 mins opvarmning

Flad bænk
1x9 @ 21,5
1x5 @ 41,5
1x2 @ 51,5
1x5 @ 61,5
1x5 @ 66,5
1x5 @ 71,5

Chin-ups
5x5 @ BW

Seated DB shoulder press
1x5 @ 14
2x10 @ 18
2x8 @ 20

One-arm rows
1x4 @ 24
3x12 @ 32
1x10 @ 32

Skullcrusher
1x5 @ 23,5
3x10 @ 33,5

Barbell curls
2x10 @ 33,5

Træning d. 17/1 - 2013

Upper body - OP Deload''s week

5 mins opvarmning

Bænk pres
1x8 @ 12,5
1x4 @ 17,5
1x2 @ 22,5
5x3 @ 27,5
1x12 @ 30

Millitary press
1x6 @ 19
1x3 @ 29
1x5 @ 39
1x5 @ 42,5
1x5 @ 45

Pull ups
1x2 @ BW
5x4 @ BW

BB rows
1x4 @ 45
4x8-9 @ 60

Dips
1x2 @ BW
3x8-10 @ BW

DB hammer curls
2x9 @ 21

Træning d. 16/1 - 2013

Lowerbody - Deadlifts Deload's week

Dødløft
1x8 @ 61,5
1x4 @ 81,5
1x1 @ 101,5
1x5 @ 109
1x5 @ 116,5
1x5 @ 126,5

Squat
1x4 @ 41,5
1x2 @ 61,5
8x2 @ 81,5

Ben pres
1x4 @ 100
4x8-9 @ 132,5

Standing one-leg DB calf raises
4x6 @ 44
1x7 @ 44

Supersetted med

Crunches
4x10 @ 10 - nakke

Træning d. 19/1 - 2013

Lower body - Squat Deload's week

7 mins opvarming - god og grundig

Squat
1x8 @ 21,5
1x5 @ 41,5
1x2 @ 61,5
1x1 @ 71,5
1x5 @ 81,5
1x5 @ 89
1x5 @ 94

Dynamisk dødløft
1x1 @ 81,5
12x1 @ 109

Hanging leg raise
4x12 @ BW
1x9 @ BW - slow

Leg extension/leg curls - supersetted
Extension
1x5 @ 55
3x10 @ 75
1x10 @ 90
Curls
1x4 @ 45
2x10 @ 60
1x10 @ 135 - benpres

Straight leg calf raises in leg press
1x5 @ 130
1x11 @ 175
2x10 @ 175
1x11 @ 170
1x10 @ 130 - dropset

Træning d.20/1- 2013

Upper body - Bænkpress 3's week

5-10 mins opvarmning

Flad bænk
1x9 @ 21,5
1x5 @ 41,5
1x3 @ 56,5
1x1 @ 69
1x3 @ 79
1x3 @ 84
1x3+ @ 89 - 3x
2x3 @ 81,5

Chin-ups
1x5 @ BW+16,25
4x4 @ BW+16,25

Seated DB shoulder press
1x5 @ 18
2x8 @ 26
2x9 @ 24

One-arm rows
1x4 @ 30
2x12 @ 40
2x11 @ 40

Skullcrusher
1x5 @ 23,5
3x8 @ 36

Barbell curls
2x8 @ 36

Træning d. 21/1 - 2013

Lowerbody - Deadlifts 3's week

Dødløft
1x8 @ 61,5
1x4 @ 81,5
1x2 @ 101,5
1x1@ 121,5
1x3 @ 139
1x3 @ 146,5
1x3 @ 154
1x3 @ 141,5

Squat
1x4 @ 41,5
1x2 @ 61,5
8x2 @ 81,5

Ben pres
1x4 @ 110
1x10 @ 145
1x8 @ 155
1x8 @ 155
1x6 @ 165

Standing one-leg DB calf raises
4x6 @ 44
2x7 @ 44

Supersetted med

Crunches
5x10-12 @ 10 - nakke

Træning d. 23/1 - 2013

Upper body - OP 3''s week

5 mins opvarmning

Bænk pres
1x8 @ 12
1x5 @ 18
1x2 @ 51,5
5x3 @ 64
1x12 @ 69
1x10 @ 69

Millitary press
1x5 @ 31,5
1x2 @ 41,5
1x3 @ 49
1x3 @ 51,5
1x3 @ 56,5
1x3 @ 51,5
1x3 @ 49

Pull ups
1x2 @ BW
1x9 @ BW
3x8 @ BW

BB rows
1x4 @ 61
5x5 @ 81

Dips
1x2 @ BW
3x9 @ BW+10

DB hammer curls
1x11 @ 20
1x8 @ 22

Træning d. 24/1 - 2013

Lower body - Squat 3's week

7 mins opvarming - god og grundig

Squat
1x8 @ 21,5
1x5 @ 41,5
1x3 @ 61,5
1x1 @ 81,5
1x3 @ 104
1x3 @ 111,5
1x3+ @ 116,5 - fik 4
1x3 @ 109

Dynamisk dødløft
1x1 @ 81,5
12x1 @ 109

Hanging leg raise
4x12 @ BW
1x5 @ BW - controlled rest pause set

Leg extension/leg curls - supersetted
Extension
1x5 @ 65
2x10 @ 95
1x10 @ 90
1x10 @ 67,5 - drop
Curls
1x4 @ 57,5
1x10 @ 75
1x8 @ 80
1x9 @ 75
1x9 @ 57,5 - drop

Straight leg calf raises in leg press
1x5 @ 115
3x10 @ 175
2x10 @ 165

Gik ikke alt for hård til den, har fodbold de næste 2 dage, så vil ikke være smadret

Træning d. 27/1- 2013

Upper body - Bænkpress 5's week

5-10 mins opvarmning

Flad bænk
1x9 @ 21,5
1x5 @ 41,5
1x3 @ 54
1x1 @ 64
1x5 @ 74
1x5 @ 79
1x5+ @ 84 - tog 5, havde spotter, men tog dem selv
2x5 @ 76,5

Chin-ups
3x5 @ BW+16,25
2x4 @ BW+16,25

Seated DB shoulder press
1x5 @ 18
2x7 @ 26
1x9 @ 24
1x8 @ 24
Gik ikke så godt

One-arm rows
1x4 @ 30
2x12 @ 40
2x10 @ 42

Skullcrusher
1x5 @ 26
1x9 @ 36
2x8 @ 36

Barbell curls
2x9 @ 36

Træning d. 28/1 - 2013

Lowerbody - Deadlifts 5's week

Dødløft
1x7 @ 61,5
1x4 @ 81,5
1x2 @ 101,5
1x1 @ 116,5
1x5 @ 129
1x5 @ 136,5
1x5+ @ 146,5 - fik 6
1x5 @ 134

Squat
1x4 @ 41,5
1x2 @ 61,5
7x2 @ 81,5
1x5 @ 61,5

Curl/Extension
Extension
1x12 @ 85
1x10 @ 90
1x8 @ 95
1x6 @ 100
Curl
1x12 @ 70
1x10 @ 75
1x7 @ 80
1x6 @ 82,5

Standing one-leg DB calf raises
1x6 @ 44
5x7 @ 44

Supersetted med

Crunches
4x10 @ 10 - nakke
1x15 @ 10 - hals
Ikke i stol, men fra gulvet

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