Week 1 Cycle 2
Bench Day.
Bench 351
Stang x 10 Reps
40Kg x 10 Reps
65Kg x 3 Reps
75Kg x 3 Reps
82,5Kg x 7 Reps
Estimated Max
101,73075Kg
Pres
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 6 Reps
Rows dødstop
40Kg x 10 Reps
50Kg x 10 Reps
55Kg x 10 Reps
60Kg x 10 Reps
50Kg x 10 Reps
Facepulls
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Biceps
Indstilling 5 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 5 x 10 Reps
Indstilling 4 x 10 Reps
Indstilling 4 x 10 Reps
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Wendler BBB. Video Log
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Week 1 Cycle 2
Squat Day.
Squat 351
20Kg x 10 Reps
40Kg x 10 Reps
85Kg x 3 Reps
97,5Kg x 3 Reps
110Kg x 7 Reps
Estimated Max
135,641Kg
Dødløft
82,5Kg x 10 Reps (1½ Pause)
82,5Kg x 10 Reps (1½ Pause)
82,5Kg x 10 Reps (1½ Pause)
82,5Kg x 10 Reps (1½ Pause)
82,5Kg x 10 Reps (2 Pause) * opkald
video fra 5 sæt død.
Goodmornings
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
Hanging leg Raises
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
Squat Day.
Squat 351
20Kg x 10 Reps
40Kg x 10 Reps
85Kg x 3 Reps
97,5Kg x 3 Reps
110Kg x 7 Reps
Estimated Max
135,641Kg
Dødløft
82,5Kg x 10 Reps (1½ Pause)
82,5Kg x 10 Reps (1½ Pause)
82,5Kg x 10 Reps (1½ Pause)
82,5Kg x 10 Reps (1½ Pause)
82,5Kg x 10 Reps (2 Pause) * opkald
video fra 5 sæt død.
Goodmornings
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
Hanging leg Raises
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
Sidst rettet af Gamdrup 10. aug 2012, 18:41, rettet i alt 1 gang.
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Week 2 Cycle 2
Pres Day
Pres 351
Stang x 10 Reps
37,5Kg x 5 Reps
42,5Kg x 5 Reps
47,5Kg x 9 Reps
Estimated Max
61,73575Kg
Bænk Pres * 1 mins pauser
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
Chin Ups
7 x 91,6Kg
7 x 91,6Kg
Pull Ups
5 x 91,6Kg
5 x 91,6Kg
4 x 91,6Kg
Facepulls
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Band Pushdowns
Lilla x 10 Reps
Lilla x 10 Reps
Lilla x 10 Reps
Lilla x 10 Reps
Lilla x 10 Reps
Pres Day
Pres 351
Stang x 10 Reps
37,5Kg x 5 Reps
42,5Kg x 5 Reps
47,5Kg x 9 Reps
Estimated Max
61,73575Kg
Bænk Pres * 1 mins pauser
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
55Kg x 10 Reps
Chin Ups
7 x 91,6Kg
7 x 91,6Kg
Pull Ups
5 x 91,6Kg
5 x 91,6Kg
4 x 91,6Kg
Facepulls
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Band Pushdowns
Lilla x 10 Reps
Lilla x 10 Reps
Lilla x 10 Reps
Lilla x 10 Reps
Lilla x 10 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Week 2 Cycle 2
Deadlift Day.
Dødløft 351
40Kg x 10Kg
87,5Kg x 5 Reps
102,5Kg x 5 Reps
115Kg x 11 Reps
Estimated Max
157,1245
Squat * 1-2mins pauser på alle.
72.5kg x 10 Reps
72.5kg x 10 Reps
72,5Kg x 10 Reps
72,5Kg x 10 Reps
72,5kg x 10 Reps
Skippede goodmornings og planke, da jeg var svag og træt, og fuld af dårlige undskyldniger
Deadlift Day.
Dødløft 351
40Kg x 10Kg
87,5Kg x 5 Reps
102,5Kg x 5 Reps
115Kg x 11 Reps
Estimated Max
157,1245
Squat * 1-2mins pauser på alle.
72.5kg x 10 Reps
72.5kg x 10 Reps
72,5Kg x 10 Reps
72,5Kg x 10 Reps
72,5kg x 10 Reps
Skippede goodmornings og planke, da jeg var svag og træt, og fuld af dårlige undskyldniger
Sidst rettet af Gamdrup 11. aug 2012, 15:28, rettet i alt 1 gang.
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Week 2 Cycle 2
Bench Day.
Bench 351
Stang x 10 Reps
40Kg x 10 Reps
60Kg x 5 Reps
70Kg x 5 Reps
77,5Kg x 9 Reps
Estimated Max
100,72675Kg
Pres
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 7 Reps
Rows dødstop
50Kg x 10 Reps
50Kg x 10 Reps
55Kg x 10 Reps
60Kg x 10 Reps
50Kg x 10 Reps
Facepulls
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Biceps
Indstilling 6 x 5 Reps
Indstilling 6 x 5 Reps
Indstilling 6 x 5 Reps
Bench Day.
Bench 351
Stang x 10 Reps
40Kg x 10 Reps
60Kg x 5 Reps
70Kg x 5 Reps
77,5Kg x 9 Reps
Estimated Max
100,72675Kg
Pres
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 10 Reps
35Kg x 7 Reps
Rows dødstop
50Kg x 10 Reps
50Kg x 10 Reps
55Kg x 10 Reps
60Kg x 10 Reps
50Kg x 10 Reps
Facepulls
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Lilla x 15 Reps
Biceps
Indstilling 6 x 5 Reps
Indstilling 6 x 5 Reps
Indstilling 6 x 5 Reps
Sidst rettet af Gamdrup 10. aug 2012, 18:43, rettet i alt 1 gang.
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
Week 2 Cycle 2
Squat Day.
Squat 351
20Kg x 10 Reps
40Kg x 10 Reps
80Kg x 5 Reps
92,5Kg x 5 Reps
102,5Kg x 10 Reps
Estimated Max
136,6325Kg
Dødløft
82,5Kg x 10 Reps 1min pause
82,5Kg x 10 Reps 1min pause
82,5Kg x 10 Reps 1,15min pause
82,5Kg x 10 Reps 1½ min pause
82,5Kg x 10 Reps 1½ min pause
video fra 5 sæt død.
Goodmornings
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
40kg x 10 Reps * lavere vægt og mere kvalitet fra nu af.
Hanging leg Raises
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
Squat Day.
Squat 351
20Kg x 10 Reps
40Kg x 10 Reps
80Kg x 5 Reps
92,5Kg x 5 Reps
102,5Kg x 10 Reps
Estimated Max
136,6325Kg
Dødløft
82,5Kg x 10 Reps 1min pause
82,5Kg x 10 Reps 1min pause
82,5Kg x 10 Reps 1,15min pause
82,5Kg x 10 Reps 1½ min pause
82,5Kg x 10 Reps 1½ min pause
video fra 5 sæt død.
Goodmornings
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
55kg x 10 Reps
40kg x 10 Reps * lavere vægt og mere kvalitet fra nu af.
Hanging leg Raises
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
BW x 10 Reps
-
- Reputation point: 0
- Indlæg: 265
- Tilmeldt: 20. jul 2011, 14:05
- Styrkeliste
- - Bænkpres: 102.50
- - Squat: 140.00
- - Dødløft: 150.00
- Logbog: Vis logbog
- Galleri: Intet galleri
- Kostplan: Vis kostplan
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