Jaegers Log

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Mandag d. 26 Maj

Squat Warm Up 100 x6 100 x6 100 x6 100 x6
Deadlift Warm Up 100 x6 100 x6
Lunges Warm Up 55 x10 55 X 10 55 x10
Calf Raise Warm Up 200 x16 210 x15 210 x14
Planke 1 Min 5 Sek 15 kg 20 kg 25 kg

Tirsdag d. 27 Maj

Bench Press Warm Up 50 x10 65 x10 72,5 x8 75 x6
Machine Row Warm Up 70 x12 75 x12 80 x10 85 x8
Military Press Warm Up 40 x12 40 x12 42,5 x10 45 x8
Weighted Chin-up Warm Up 80 x12 90 x12 92,5 x10 95 x8
Skullcrushers Warm Up 25 x10 25 X 10 25 x10
EZ Bar Curls Warm Up 30 x12 32,5 x9 32,5 x8

Torsdag d. 29 Maj

Bench Press Warm Up 50 x10 65 x10 72,5 x8 75 x6
Machine Row Warm Up 75 x12 80 x12 85 x10 90 x8
Military Press Warm Up 42,5 x12 42,5 x11 45 x8 45 x8
Weighted Chin-up Warm Up 80 x12 90 x12 95 x10 97,5 x8
Tricep Extensions tower Warm Up 35 kg x12 37,5 kg x8 37,5 kg x8
EZ Bar Curls 30 x12 32,5 x10 32,5 x10

Fredag d. 30 Maj

Squat Warm Up 90 x8 90 x8 90 x8 90 x8
Deadlift Warm Up 100 x8
Lunges Warm Up 55 x11 55 x11 55 x11
Hyperextensions Warm Up 65 x15 70 x15 75 x15
Abs 55 x15 60 x13 60 x14

Lørdag d. 31 Maj

Bench Press Warm Up 77,5 x8
Machine Row Warm Up 80 x12 85 x10 90 x8 95 x6
Military Press Warm Up 42,5 x12 42,5 x12 45 x9 45 x9
Weighted Chin-up Warm Up 90 x12 90 x12 95 x10 97,5 x8
CG Bench Press Warm Up 60 x10 62,5 x10 62,5 x10 x8-12
EZ Bar Curls Warm Up 32,5 x12 32,5 x12 32,5 x12 x8-12

Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

Mandag d. 2 Juni

Squat Warm Up 100 x10(MR10) (3 reps x5)
SL Deadlift Warm Up 60 x8 60 x8 60 x8
Planke 1 min 10 sek 15 kg 20 kg 25 kg
Hyperextensions Warm Up 10 x15 15 x15 20 x15

Tirsdag d. 3 Juni
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 70 x10 75 x8 80 x8 (MR)
Machine Row Warm Up 90 x10 95 x8 95 x8
Military Press Warm Up 45 x10 47,5 x8 50 x6
Weighted Chin-up Warm Up 100 x10 102,5 x8 105 x6
Skullcrushers Warm Up 27,5 x12 30 x12 32,5 x10
EZ Bar Curls Warm Up 35 x10 35 x10 35 x10

Torsdag d. 5 Juni

Squat Warm Up 102,5 x10(MR10) (3 reps x10)

Snatch Grip Deadlift Warm Up 40 x8 60 x8 60 x8
Calf Raise Warm Up 210 x16 210 x15 210 x14
Abs Warm Up 60 x16 60 x15 60 x9

Fredag d. 6 Juni

Bench Press Warm Up 70 x10 75 x8 80 x8(MR)
Machine Row Warm Up 90 x10 95 x8 95 x8
Military Press Warm Up 47,5 x10 50 x8 52,5 x6
Weighted Chin-up Warm Up 92,5 x10 97,5 x8 102,5 x6
Tricep Extensions Warm Up 35 x12 37,5 x9 37,5 x8
EZ Bar Curls Warm Up 35 x11 35 x11 35 x9

Søndag d. 8 Juni

Bench Press Warm Up 75 x12
Machine Row Warm Up 90 x10 95 x8 95 x8
Military Press Warm Up 47,5 x11 50 x9 52,5 x5
Weighted Chin-up Warm Up 92,5 x11 97,5 x8 102,5 x7
CG Bench Press Warm Up 60 x11 62,5 x10 62,5 x10
EZ Bar Curls Warm Up 35 x11 35 x11 35 x10

Week 3 - Linear Max OT Phase

Mandag d. 9 Juni

Squat Warm Up 110 x6 110 x6 110 x6
Deadlift Warm Up 110 x5 110 x5
Calf Raise Warm Up 210 x16
Planke 1 Min 15 Sek 15 kg 20 kg 25 kg

Onsdag d. 11 Juni

Bench Press Warm Up 82,5 x6 82,5 x6 82,5 x6
Machine Row Warm Up 100 x6 100 x6 100 x6
Military Press Warm Up 55 x6 55 x6 55 x6
Weighted Chin-up Warm Up 115 x6 115 x6 115 x6
Tricep Extensions 30 x12 30 x12 30 x12
EZ Bar Curls 35 x11 35 x11 35 x11

Fredag d. 13 Juni

Squat Warm Up 112,5 x6
Deficit Deadlift Warm Up 80 x8
Lunges Warm Up 55 x12 55 x12 55 x12
Abs 60 x17 60 x17 60 x13

Lørdag d 14 Juni

Bench Press Warm Up 85 x6 85 x5 85 x5
Machine Row Warm Up 100 x6 100 x6 100 x6
Military Press Warm Up 57,5 x5 57,5 x4 57,5 x3
Weighted Chin-up Warm Up 5 kg x6 7,5 kg x6 10 kg x6
Skullcrushers Warm Up 32,5 x12 35 x12 35 x12
EZ Bar Curls Warm Up 35 x12 35 x11 35 x11

Week 4 - Heavy Weight Acclimation

Mandag d. 16 Juni

Squat Warm Up 110 x3 112,5 x3 115 x3 117,5 X3(8)
SL Deadlift Warm Up 65 x6 65 x6
Hyperextensions Warm Up 10 kg x15 15 x15 20 x15
Planke 1 Min 20 Sek 15 kg 20 kg 25 kg

Tirsdag d. 17 Juni

Bench Press Warm Up 80 x3 82,5 x3 87,5 X3(8)
Machine Row Warm Up 80 x10 85 x10 90 x8 100 x6
Military Press Warm Up 45 x12 45 x12 47,5 x8 50 x6
Weighted Chin-up Warm Up BW x12 BW x9 PD 110 x9 PD 85 x12
Skullcrushers Warm Up 35 x12 35 x12 35 x12
EZ Bar Curls Warm Up 35 x12 35 x11 37,5 x8

Torsdag d. 19 Juni

Squat Warm Up 115 x3 120 x2 125 x2
Deadlift Warm Up 115 x3 130 x1
Lunges Warm Up 57,5 x10 57,5 x10 57,5 x10
Leg Curl Warm Up 30 x12 35 x12 40 x12
Abs Warm Up 65 x14 65 x14 65 x13

Fredag d. 20 Juni

Bench Press Warm Up 80 x3 85 x3 87,5 x4 92,5 x3
Machine Row Warm Up 85 x10 85 x10 95 x8 101,5 x6
Military Press Warm Up 45 x12 45 x12 47,5 x10 50 x8
Weighted Chin-up Warm Up BW x12 BW x10 BW x9 BW x7
CG Bench Press Warm Up 65 x10 65 x10 65 x10
EZ Bar Curls Warm Up 37,5 x10 37,5 x9 37,5 x9