Children, gather round! No retreat, no surrender; that is Spartan law. And by Spartan law we will stand and fight... and die. A new age has begun. An age of freedom, and all will know, that 300 Spartans gave their last breath to defend it! - King Leonidas

Explosive Contrast Work:
A1: Cable rows 10x3, 3-5RM, 30s rest
- 1:86kg - 2:87.25kg - 3:88.5kg - 4:89.75kg - 5:91kg - 6:92.25kg - 7:93.5kg - 8:95kg - 9:96.25kg - 10:97.5kg
Prime Movers: Middle Trapezius, Rhomboids, Latimus Dorsi, Teres Major, Posterior Deltoid, Erector Spinae
Secondary Movers: Brachialis, Biceps brachii, Lower Trapezius
Total weight: 2.751kg

A2: Cable power rows 10x3, 10+RM, 120s rest, pmw: Iron cross x 20
- 1:59kg - 2:59kg - 3:59kg - 4:59kg - 5:59kg - 6:59kg - 7:59kg - 8:50kg - 9:50kg - 10:50kg
Total weight: 1.689kg

B1: BB shrugs 10x3, 3-5RM, 45s rest
- 1:70kg - 2:70kg - 3:70kg - 4:70kg - 5:70kg - 6:65kg - 7:65kg - 8:65kg - 9:65kg - 10:65kg
Prime Movers: Upper Trapezius, Levator Scapulae
Secondary Movers:
Total weight: 2.025kg

B2:
High block Power shrugs 10x3, 10+RM, 120s rest, pmw: Side lying thoracic twist x 10
- 1:50kg - 2:60kg - 3:70kg - 4:80kg - 5:85kg - 6:90kg - 7:90kg - 8:90kg - 9:90kg - 10:90kg
Prime Movers: Upper Trapezius, Levator Scapulae
Secondary Movers: Soleus, Erector Spinae, Gastronomeus, Gluteus Maximus, Vastus Medialis
Total weight: 2.385kg

Bulletproofing:
Neck extension w/ harness 10 reps every 30s for 5 min.
- 10kg plate
Prime Movers: Spenius Capitis
Secondary Movers: Erector Spinae, Upper trapezius
Total weight: 1.100kg

Accessory Work:
Zutterman Ez bar curls 2x10-12, 10-15RM, 90s rest, pmw: Overhead broomstick dislocations x 10
- 1:17.5kg x 10 - 2:17.5 x 4.. Yeah my forearms where toast at this point.
Prime Movers: Brachialis
Secondary Movers: Biceps Brachii, Forearm muscles.. Need to get those down.
Total weight: 245kg

Grip Work:
Wrist and reverse wrist curls 5 reps of each between all sets and exercises.
- Wrist curls: 8kg
- Revers wrist curls: 6kg
Prime Movers: Forearm muscles..
Secondary Movers: The other forearm muscles..
Total weight Wrist curls: 920kg
Total weight Reverse Wrist curls: 690kg

Total combined weight: 11.805kg

- My IBS broke out again yesterday just before bedtime, so I didn't get any sleep at all until early morning. I fucking hate that shit! After I went vegan it's been a lot better though, but it seems to break out every other weekend now and I have no clue what's causing it and why it seems to be set on a timer. Anyhow I woke up completely exhausted and drained for energy around 16.30 PM. My girlfriend was on her way out to a Christmas dinner with her friends, but before leaving she hurried up and made me eggs and bacon for breakfast and prepared everything for dinner. She's just the best. I have no clue what I would do without her..
As a vegan I'm not supposed to eat eggs or bacon, but I'm not one of these obnoxious newly saved characters, who always seem go into a coma if they accidentally get in contact with meat or anything else that's not vegan.
My choice for going vegan was first and foremost derived from trying to overcome my IBS. Secondly I'm also very environmentally aware and after watching the Cowspiracy documentary, it just seemed like the right thing to do. Lastly, I like to experiment a lot and going vegan is just that, an experiment. An experiment that is working out so far.
.. After "breakfast" I decided to go train even though I was still completely exhausted. Getting ready took like an hour and I didn't hit the treadmill until seven PM. After roughly 25 min of trying to get warm, which I didn't at all, I downed two ½ liter energy drinks and a pre-workout shot. That seemed to get me going for half an hour then came the crash and from there everything just went into slow motion.
Today's training started at seven PM and ended at eleven PM....

NOTE TO SELF: NEXT TIME, BRING MORE ENERGY DRINKS

Give them nothing! But take from them everything! - King Leonidas

Monday 23.11.15

Explosive Contrast Work:
A1: Cable rows 10x3, 3-5RM, 45s rest
- 1:86kg - 2:88.5kg - 3:89.75kg - 4:92.25kg - 5:93kg - 6:95kg - 7:96.25kg(CRM) - 8:97.5kg - 9:98.75kg - 10:100kg (105-110%1RM)
Prime Movers: Middle Trapezius, Romboids, Posterior Deltoid, Latimus Dorsi, Teres Major, Erector Spinae
Seconday Movers: Brachialis, Biceps brachii, Lower Trapezuis
Total weight: 2.811kg

A2: Cable power rows 10x3, 10+RM, 120s rest, pmw: Iron cross x 20
- 1:50kg - 2-10:59kg
Total weight: 1.743kg

Bulletproofing:
Neck extension w/harness 10x15, 45s rest
- 10 kg plate
Prime Movers: Spenius Capitis
Secondary Movers: Erector Spinae, upper Trapezuis
Total weight: 1.500kg

Sitting external rotations 3x20+, 60s rest, pmw: Lying neck stretch x 45s
- 1:1kg x 30 - 2:1kg x 25 - 3:2kg x 15
Prime Movers: Infraspinatus, Teres Minor
Secondary Movers:
Total weight: 170kg

Accessory Work:
Alternating Zutterman & regular DB Bicep curl 3x10-12, 60s rest, pmw: Side lying thoracic twist x 10
- 1:10kgx12 - 10kgx12 - 3:10kgx12
Prime Movers:
Secondary Movers:
Total weight: 720kg
- Explanation: Supinated curl up, pronated curl down, pronated curl up, supinated curl down etc..

Grip work:
Captain of crush Trainer 8 alternating reps between all sets and exercises (accessory work not included)
Primary Movers:
Secondary Movers:
Total reps: 184(ea) 368 total
Total weight: 8.280kg (ea) 16.560 Total

Warriors should suffer their pain silently

Wednesday 26.11.15

Explosive Contrast Work:
A1: Overhead medball slams 10x3, 45s rest
- 2kg mb
Prime Movers:
Secondary Movers:

A2: Neutral grip pull ups 10x3, 3-5RM, 120s rest, pmw: Thoracic ball stretch x 45s
- 1:10kg - 2:11.25kg - 3:12.5kg - 4:13.75kg - 5:15kg - 6:16.25kg - 7:17.5kg - 8:18.75kg - 9:20kg - 10:21.25kg
Prime Movers: Latimus dorsi, Brachialis, Biceps brachii
Secondary Movers: Middle and lower Trapezius, Teres Major, Rhomboids, Posterior Deltoid
Total weight: 2.778.75kg (including bw weight)
- Not even close to 3 or 5RM, but my subscapulari has previously been acting up when doing heavy pull ups, so I'm starting out light to see if it does so again.

B1: 45 degree/Vertical leg press 10x3, 3-5RM, 45s rest
- 1:130kg - 2:135kg - 3:140kg - 4:145kg - 5:147.5kg - 6:150kg - 7:155kg - 8:155kg - 9:157.5kg - 10:160kg
Prime Movers: Rectus femoris, gluteus Maximus
Secondary Movers: Vastus medialis, Vastus lateralis,
Total weight: 4.425kg

B2: Box squat jumps 10x3, 10+RM, 120s rest, pmw: Iron cross x 20
- 10xbw
Prime Movers: Rectus femoris, Gluteus maximus, Gastronomeus
Secondary movers: Solues, Vastus medialis, Vastus lateralis

Bulletproofing:
Neck flexion w/harness 2 reps every 30s for 5 min.
- First 60s with 20kg - Next 60s with 22.5kg - the remaining time with 20kg
Prime Movers: Splenius Capitis
Secondary Movers: Erector spinae, upper Trapezius
Total weight: 455kg

Accessory Work:
Alternating Zutterman & regular DB Bicep curl 2x10-12, 60s rest, pmw: Side lying thoracic twist x 10
- 1:10kgx12 - 2:12.5kgx12
Prime Movers: Brachialis, Biceps brachii
Secondary Movers: Forearm muscles..
Total weight: 540kg
- Explanation: Supinated curl up, pronated curl down, pronated curl up, supinated curl down etc..

Smith machine calf raises on step bench 3x10-12, 10-12RM, 90s rest, pmw: Side lying thoracic twist x 10
- 1:20kgx12 - 2:25kgx12 - 3:30kgx12
Prime Movers: Gastronomeus
Secondary Movers: Soleus
Total weight: 900kg

Grip Work:
DB hub holds 10s between all sets & exercises (Zutterman curls not included)
A1 & A2 Set with 7kg db
B1 & B2 set with 8kg db

I’d rather die on my feet than live on my knees - Unknown

Thursday 27.11.15

Explosive Contrast Work:
A1: Overhead medball slams 10x3, 10+Rm, 30s rest
- 10x2kg mb

A2: Neutral grip pull up 10x3, 3-5RM, 120s rest, pmw: Thoracic ball stretch x 45s
- 1:11.25kg - 2:12.5kg - 3:13.75kg - 4:15kg - 5:16.25kg - 6:17.5kg - 7:18.75kg - 8:20kg - 9:21.25kg - 10:22.5kg
Prime Movers: Latimus Dorsi, Teres Major, Brachialis, Biceps Brachii,
Secondary Movers: Middle and lower Trapezius, Rhomboids, Posterior Deltoid
Total weight: 2.816.25kg (including bw at 77kg)

Bulletproofing:
Neck flexion w/harness 3xmax x 10kg, 90s rest, pmw: Overhead broomstick dislocations x 10
- 1:75 - 2:50 - 3:45
Prime Movers: Splenius Capitis
Secondary Movers: Upper Trapezuis, Erector Spinae
Total weight: 1.700kg

Weighted overhead broomstick dislocations 3x10-12, 90s rest, pmw: lying neck stretch x 45s
- 1:2.5kgx12 - 2:2.5kgx12 - 3:2.5kgx12
Prime Movers: Bum bum..
Secondary movers:
Total weight: 90kg

Sitting db external rotations 3x20+, 90s rest, pmw: Squat x 45s
- 1:1kgx35 - 2:1kgx30 - 3:2kgx15
Prime Movers: Infraspinatus, Teres Minor
Secondary Movers:
Total weight: 190kg

Accessory Work:
Smith machine calf raises on step bench 3x10-12, 90s rest, pmw: Side lying thoracic twist x 10
- 1:21.25kgx12 - 2:26.25kgx12 - 3:31.25kgx12
prime Movers: Gastronomeus
Secondary Movers: Soleus
Total weight: 945kg

Grip Work:
Captain of Crush Trainer 5 reps between all sets & exercises
prime Movers: Bum bum..
Secondary Movers:
Total weight: 4.950kg (ea) 9.900 total.

Messenger: Choose your next words carefully, Leonidas. They may be your last as king.
King Leonidas: [to himself: thinking] "Earth and water"?
[Leonidas unsheathes and points his sword at the Messenger's throat]
Messenger: Madman! You're a madman!
King Leonidas: Earth and water? You'll find plenty of both down there.
Messenger: No man, Persian or Greek, no man threatens a messenger!
King Leonidas: You bring the crowns and heads of conquered kings to my city steps. You insult my queen. You threaten my people with slavery and death! Oh, I've chosen my words carefully, Persian. Perhaps you should have done the same!
Messenger: This is blasphemy! This is madness!
King Leonidas: Madness...?
[shouting]
King Leonidas: This is Sparta!

Sunday 29.11.15

Explosive Contrast Work:
A1: Overhead medball slams 10x3, 10+RM, 30s rest
- 10x3kg mb
Prime Movers: Latimus Dorsi, Teres Major, Rhomboids, Middle and lower trapezius, Anterior deltoid
Secondary Movers: Transversus abdominus, Triceps, Rectus abdominus

A2: Neutral grip pull up 10x3, 3-5RM, 120s rest, pmw: Thoracic ball stretch x 45s
- 1:12.5kg - 2:13.75kg - 3:15kg - 4:16.25kg - 5:17.5kg - 6:18.75kg - 7:20kg - 8:21.25kg - 9:22.5kg - 10:23.75kg(CRM)
Prime Movers: Latimus Dorsi, Teres Major, Rhomboids, Middle and lower trapizeus, Posterior deltoid
Secondary Movers: Brachialis, Biceps Brachii
Total weight: 2.823.75kg

B1: Vertical Leg press 10x3, 3-5RM, 30s rest
- 1:132.5kg - 2:137.5kg - 3:142.5kg - 4:147.5kg - 5:152.5kg - 6:152.5kg - 7:157.5kg - 8:157.5kg - 9:160kg - 10:160kg
Prime Movers: Rectus femoris, Gluteus Maximus
Secondary Movers: Vastus medialis, Vastus Lateralis, Gastronomeus
Total weight: 4.499.5kg

B2: Box Squat jumps 10x3, 10+RM, 120s rest, pmw: Iron cross x 20
- 10x3xbw

Bulletproofing:
Neck extension with harness 3xmax x 12.5kg, 90s rest, pmw: Overhead broomstick dislocations x 10
- 1:12.5kgx25 - 2:12.5kgx25 - 3:12.5kgx15
Prime Movers: Splenius Capitis
Secondary Movers: Erector spiane, Upper trapezius
Total weight: 812.5kg
- My neck seemed a bit tired after last time..

Weighted overhead broomstick dislocations 3x10-12, 90s rest, pmw: Lying neck stretch x 45s ( curled up into a ball in the back, knees touching the ground besides the ears)
- 1:2.5kgx12 - 2:3.75kgx12 - 3:3.75kgx12
Prime Movers:
Secondary Movers:
Total weight: 120kg

Sitting external rotations 2x20+, 20+RM, 90s rest, pmw: Side lying thoracic twist x 10
- 1:2kgx20 - 2:2kg x 15
Prime Movers: Infraspinatus, Teres Minor
Secondary Movers:
Total weight: 140kg

Grip Work:
Captain of crush alternating between 5 reps in a row and 8 reps alternating.
Prime Movers:
Secondary Movers:
Total reps & weight: 14 sets of 5 equals 70 reps. & 14 sets of 8 equals 112 reps (ea) totaling 182 reps of 45kg's a squeeze. Total: 8.190 (ea) & 16.380 in total

Went to the gym around 7am. Not many people there. I like it that way. Hate crowds.

How can a man die better than facing fearful odds for the ashes of his fathers and the temples of his gods

Tuesday 01.12.15

Explosive Contrast Work:
A1: Overhead medball slams 10x3, 10+RM, 30s rest
- 10x3kg mb
Prime Movers: Latimus Dorsi, Teres Major, Rhomboids, Middle and lower Trapezius, Posterior Deltoid
Secondary Movers: Brachialis, Biceps Brachii, Anterior Deltoid, Tripces, Rectus abdominus, Hip flexors
Total weight:

A2: Semi supinated pull ups 10x3, 3-5RM, 120s rest, pmw: Thoracic ball stretch x 10
- 1:13.75 - 2:15 - 3:16.25 - 4:17.5 - 5:18.75 - 6:20 - 7:21.25 - 8:22.5 - 9:23.75 - 10:25kg
Prime Movers: Latimus Dorsi, Teres Major, Rhomboids, Middle and lower Trapezius, Posterior Deltoid
Secondary Movers: Brachialis, Biceps brachii
Synergy: Glute maximus, Rectus Abdominus, Rectus Femoris, Vastus lateralis, Gastronomeus
Total weight: 2.861.25kg

Bulletproofing:
Neck extension with harness 3xmax x 15kg, 90s rest, pmw:Overhead broomstic dislocations x 10
- 1:32 - 2:25 - 3:20
Prime Movers: Splenius Capitis
Secondary Movers: Erector Spinae, Upper Trapezius
Synergy: Gluteus maximus, Rhomboids, Lower trapezius
Total weight: 1.155kg

Weighted overhead broomstic dislocations 3x10-12, 90s rest, pmw: Lying neck stretch x 45s
- 1:2.5kgx13 - 2:3.75kgx13 - 5kgx10
Prime Movers:
Secondary Movers:
Total weight: 131.25kg

Accessory Work:
Alternating Zutterman & regular DB Bicep curl 2x10-12, 60s rest, pmw: Iron cross x 20
- 1:10kgx13 - 2:12.5kgx13
Prime Movers: Brachialis, Biceps brachii
Secondary Movers: Forearm muscles..
Total weight: 540kg
- Explanation: Supinated curl up, pronated curl down, pronated curl up, supinated curl down etc..

Joined a different gym today a few hours later which is actually a bit closer and cheaper, so that's nice. Doesn't have a squat rack though.

Today's training..

Explosive Contrast Work:
A1: Overhead medball slams 10x3, 30s rest
- 10x3kg mb

A2:Semi supinated pull ups 10x3, 120s rest, pmw: Iron cross x 20
- 1:15kg - 2:16.25kg - 3:17.5kg - 4:18.25kg - 5:20kg - 6:21.25kg - 7:22.5kg - 8:23.75kg - 9:25kg - 10:26.25kg
- Old PR at 37.5kg for three reps at 88kg bw.

Bulletproofing:
Neck extension with harness 3 reps every 30s for 5 min.
- 20kg

Lateral neck extension with harness 3xmax, 90s rest, pmw: Side lying thoracic twist x 10
- 1:2.5kgx50 - 2:3.75kgx50 - 3:5kgx25
- Wasn't really anywhere near failure, but I'd like to be able to turn my head tmr even though my neck is having some issues with authority, namely mine. Only way I know for it to pay for not doing as i say, is to fuck it up like there's no tomorrow!

Sitting external rotation 3x20+, 90s rest, pmw: lying neck stretch x 45s
- 2kgx22 - 2kgx20 - 2kgx17

Accessory Work:
Smith machine calf raises on step bench 3x10-12, 90s rest
- 1:22.5x12 - 2:27.5x12 - 3:32.5x12

Grip Work:
Captain of crush trainer. Alternating between 6 reps in a row, 8-10 & 12 alternating.
Goes like this : 6-8-6-10-6-12-6-8 etc.

Sunday 06.12.15

Explosive Contrast Work:
A1: Overhead medball slams 10x3, 30s rest
- 10x4kg mb

A2: Semi supinated pull ups 10x3, 120s rest, pmw: Iron cross x 20
- 1:16.25kg - 2:17.5kg - 3:18.75kg - 4:20kg - 5:21.25kg - 6:22.5kg - 7:23.75kg - 8:25kg - 9:26.25kg - 27.5kg

B1: BB glute bridge 10x3, 30s rest,
- 1:145kg - 2:155kg - 3:165kg - 4:175kg - 5:185kg - 6:195kg - 7:205kg - 8:215kg - 9:225kg - 10:235kg
- Semi fail on the 235's as my left glute began firing faster than my right or vice versa, resulting in the bar tilting a bit.

B2: Band resisted explosive glute bridges 10x3, 120s rest, pmw: Side lying thoracic twist x 10
- 1:½B - 2:½B - 3:1B - 4:1B - 5:1B - 6:½B - 7:2B - 8:1B - 9:BW - 10:1B
B= Band

Grip Work:
Captain of crush Trainer 6 alternating reps between all sets & exercises.
Captain of crush Nr1. 1 Rep every other rep. Starting on the first set.

Tirsdag 08.12.15

Opvarmning: 20 min løbebånd og mobilitet

Cardio:
15 min x 12kmt på løbebåndet.

Eksplosivt kontrast arbejde:
A1 Overhead medball slams 9x3, 30s pause
- 9x4kg mb.

A2: Semi supineret pull up 9x3, 120s pause
- 1:17.5 - 2:18.75 - 3:20 - 4:21.25 - 5:22.5 - 6:23.75 - 7:25 - 8:26.25 - 9:27.5
---Failede den 3 rep i 9'ende sæt og rep 2 var heller ikke for god, så skippede sidste sæt.

Bulletproofing 1:
Sitting external rotations 3x20+, 60s pause
- 1:1kgx35 - 2:1kgx25 - 3:1kgx15

Neck extension med harness 3xmax x15kg, 90s pause
- 1:33 - 2:26 - 3:15

Strength circuit: 3 runder, max reps uden pause af:
A. Fat grip famer walk 22.5kg db [max distance]
- 1:1½ - 2:1 - 3:1
B. Reverse bosu bold push up
- 1:20 - 2:15 - 3:13
C. Leg press 70kg
- 1:15 - 2:15 - 3:13

Bulletproofing 2:
Sitting external rotation 2x20+, 60s pause
- 1:1kgx21 - 2:1kgx18

- Nyt program begyndede Torsdag. Næsten samme setup som det nuværende, men med nogle ændringer i den eksplosive del af træningen og implementering af mini styrke circuit.

Søndag 13.11.15

Opvarmning: 20 min bestående af gang og løb, forlænds, sidelænds og baglænds. Mobilitets øvelser ind over.

Cardio:
15 min løb x 12.0 kmt

Explosive Contrast Work:
A1: Overhead medball slams 10x3, 30s rest
- 10x4kg mb

A2: Wide pronated pull ups 10x3, 120s rest, pmw: Iron cross x 20
- 1:Bw - 2:Bw - 3:Bw - 4:1.25kg - 5:1.25kg - 6:2.5kg - 7:Bw - 8:bw - 9:2.5kg - 10:Bw
- Submax vægt

Bulletproofing:
Neck extension med harness 3xmax reps x 5 - 10 & 16kg, 90s rest, pmw: Side lying thoracic twist x 10
- 1:100 - 2:70 - 3:18

Sitting external rotation 2x20+, 90s rest, pmw: Lying neck stretch x 45s
- 1:1kgx36 - 2:1kgx30

Strength Circuit: 3-5 rounds, max reps indenfor god form, ingen pauser
Reverse bosu ball push up: 20-16-14
Db famer walk af 2x30kg db's: 2½ - 1½ - 1½ (baner)
Full contact russian twist med rotation x 15kg: 12-10-10
Maskine rows x 47kg: 15-13-10
Db deadlift af 2x25kg db's: 12-10-10

Bulletproofing 2:
Slow body weight squat on bosu ball 3x20+, 60s rest
- 1:20 - 2:20 - 3:20

Grip Work:
Captain Of Crush Trainer 5 reps in a row between all sets & exercises. [Strength circuit counts as one set]

Tirsdag 15.12.15

Cardio:
15 min løb x 12.1 kmt

Explosive Contrast Work:
A1 Glute bridge 10x3, 30s pause
- 1:170 - 2:170 - 3:170 - 4:170 - 5:170 - 6:170 - 7:170 - 8:180 - 9:170 - 10:170 (sub max, 65% 1RM)

A2: Explosive Band resisted glute bridge 10x3, 120s pause, pmw: Iron cross x 20
- 1:½b - 2:½B - 3:½B - 4:½B - 5:1B - 6:1B - 7:1B - 8:½B - 9:½B - 10:½B
B=Band

Bulletproofing:
Lateral neck flexion med harness 3xmax x 2.5 - 3.75 & 5kg, 90s pause, pmw: Overhead broomstick dislocations x 10
- 1:55 - 2:50 - 3:25
- Easy!

Strength Circuit: 3-5 rounds, max reps inden for god form, ingen pauser
1: Full contact russian twist med rotation
2: DB gladiator push up
3: Neutral grip pull up isometric hold for time
4: Landmine squat press

Results: Det er nemt at sige man skulle have bidt i det sure æble og være forsat efterfølgende, men motivationen var ikke på toppen idag. Derudover trak gladiator push up'ende og specielt landmine squat press'ende så meget energi ud af mig at jeg 2 runder er fint på en dag uden motivation.
1: 15kg x 18-10
2: 6kg DB's x 5(10) - 4(8)
3: 35s - 30s
4: 15kg x 10-9

Grip Work:
Captain Of Crush Trainer: 5s isometric hold mellem alle set og øvelser.

Fredag 18.12.15

Cardio:
14 min løb x 12.1 kmt
1 min løb x 12.2 kmt

Explosive Contrast Work:
A1: Overhead medball slams 10x3, 30s rest
- 10x4kg mb

A2: Thick rope pull ups - smalt greb, 10x3, 120s rest, pmw: Iron cross x 20
-1:Bw - 2:Bw - 3:1.25kg - 4:2.5kg - 5:3.75kg - 6:3.75kg - 7:5kg - 8:5kg - 9:6.25kg - 10:Bw

Bulletproofing:
Neck extension med harness 3xmax x 6.25 - 11.25 - 16.25, 90s rest, pmw: Side lying thoracic twist x 10
- 1:100 - 2:37 - 3:9

Strength Circuit: 2-5 runder, 60s rest mellem runderne, 10+RM
Unilateral Squat landmine press: BB x 18 - 10 pr. arm
Gladiator push up: Bw x 7 - 7 pr. arm
Fat grip famer walk: 2x25kg x 45s - 30s
DB deadlift med afsæt: 2x25kg x 15 - 12
Plate shouldering: 15kg x 20 - 20

Grip Work:
Captain of crush Trainer: 4 reps i streg og 5s hold på 4 rep mellem alle sæt og øvelser

Mandag 21.12.15

Explosive Contrast Work:
A1: Overhead medball slams 10x3
- 2-3 & 4 kg mb ved hhv 1,2 & 3 rep i hvert set.

A2: Thick rope pull up from knees with continues pull at top 10x3
- 1:Bw - 2:1.25kg - 3:1.25kg - 4:2.5kg - 5:3.75kg - 6:3.75kg - 7:5kg - 8:5kg - 9:6.75kg - 10:Bw

A3: Explosive band resisted glute bridge 10x3
- Medium grønt band.

A4: BB glute bridge 10x3, 120s rest, pmw: Static weight resisted Iron cross x 45s
- 1:170kg - 2:170kg - 3:170kg - 4:170kg - 5:170kg - 6:170kg - 7:172.5kg - 8:180kg - 9:170kg - 10:170kg

Bulletproofing 1:
Sitting db external rotations 3x20+, 90s rest, pmw: Overhead broomstick dislocations x 10
- 1:2kg x 20 - 2:2kgx20 - 3:2kgx16

Slow and controlled bosu ball squats 3x20+, 90s rest, pmw: Yoga squat x 45s
- 1:20 - 2:20 - 3:20

Strength circuit: 2-5 runder, no rest, 10+ reps
[1] Backwards lunge to diagonal single db deadlift
[2] Agv drill
[3] Plate shouldering
[4] Supine straight leg russian twist w/plate
- AGV drill: Starting from a squatting position. Crawl out into a push up, then push halfway back into the squat position again and with both hands on the ground in front, explode hips forward landing several feet away on the squat position. Repeat and die.

Results:
[1] 15kg db x 15-10-10-10
[2] Bw x 13-10-11-8
[3] 15kg x 20-20-16-16
[4] 15kg x 26-20-16-16

Bulletproofing 2:
Cuban cable press 2x10-12, 90s rest, pmw: Lying neck stretch x 45s
- 1:6kgx10 - 2:6kgx10

Onsdag 23.12.15

Explosive contrast work:
A1 overhead medball slams 5x3,

A2 Semi supinated pull up m. 5s ISO hold at top, 5x3, 120s rest, pmw: iron cross
- 5 x bw

Bulletproofing:
Siddende neck extension 3xmax x 7.5 - 12.5 - 15, 90s rest, pmw: overhead broomstick dislocations c 10
- 1:65 - 2:11 - 3:7

Conditioning: 2-5 runder, max reps, no rest
Landmine squat press x 10kg
- 1:23 - 2:14 - 3:12 - 4:10

Shoulder rack curls 10kg db's
- 1:26 - 2:26 - 3:26 - 4:20

Swizz ball push up
- 1:18 - 2:13 - 3:12 - 4:9

Supine russian twist x 15kg
- 1:36 - 2:26 - 3:30 - 4:20

Unilateral db thruster x 10kg
- 1:8 - 2:8 - 3:6 - 4:6

Bulletproofing 2:
Slow and controller bosu ball squat 3x20+, 90s rest, pmw: Lying neck streichers x 45s
- 1:10 - 2:10 - 3:10

Fredag 25.12.15

Explosive Contrast Work:
A1: Band resisted explosive glute bridge 5x3
Method: Repeated: - 5x½ medium thick green band

A2: Glute bridge 5x3, 120s rest, pmw: Plate resisted Iron cross x 45s
Method: Repeated: - 1:170 - 2:170 - 3:170 - 4:170 - 5:170

Bulletproofing:
Lateral neck flexion with harness 3xmax x 3.75kg - 5kg - 6.25kg, 90s rest, pmw: Side lying thoracic twist x 12
- 1:50 - 2:50 - 30

Conditioning: 2-5 rounds, max reps, no rest
Shoulder rack curls x 10kg cb's
40 - 30 - 22
Landmine squat press x 10kg
20 - 12 - 12
Weighted bear crawl x 60kg
4 - 2 - 2 lanes
Endless thick rope pulling
5 - 5 - 5 complete rope lengths
Double medball push up
8 - 6 - 6

Grip Work:
Band resisted thick rope hangs 5xmax time, 90s rest, pmw: Lying neck stretch x 45s
- 1:One meduim thick green band 3x around bell x 32s
- 2:One medium thick green band 4x around bell x 30s
- 3:One medium thick green band 5x around bell x 20s
- 4:Two medium thick green bands 5&3x around bell x 17s
- 5:Two medium thick green bands 5&4x around bell x 17s

Søndag 27.12.15

Explosive Contrast Work:
A1: Explosive band resisted glute bridge 5x3
- 5x½ Grønt medium tykt band

A2: Trap bar deadlift 5x3, 120s rest, Pmw: Ircon cross x 30s
- 1:100 - 2:100 - 3:100 - 4:100 - 5:100
- Første gang jeg prøver trap bar og den var svær at styre, hvilket var en forhindring

Bulletproofing:
Reverse slow and controlled bosu ball squats 3x20+, 90s rest, Pmw: overhead broomstick dislocations x 15
- 1:20 - 2:20 - 3:20

Conditioning: 2-5 Rounds, max reps, no rest
Endless thick rope pulling
14 - 16 - 10
Shoulder rack curls x 10kg db's
25 - 11 - 12 pr. arm
Shoulder to shoulder landmine squat press x 10kg
20 - 15 - 12
Medball push up - Hands on two medballs, feet on a single ball
8 - 7 - 5
4 point movement drill x 10kg weighted vest
10 - 8 - 6

Tirsdag 29.12.15

Explosive Contrast Work:
A1: Overhead medball slams 5x3
- 5 x 3kg mb

A2: Thick rope pull ups 5x3, 120s rest, pmw: Iron cross x 20s
- 1:Bw - 2:2.5kg - 3:5kg - 4:7.5kg - 5:15kg

Bulletproofing:
Slow and controlled bosu ball squats 3x20+, 90s rest, pmw: Overhead broomstick dislocations x 15
- 1:20 - 2:20 - 3:20

Conditioning: 2-5 rounds, no rest, max reps
Endless rope
20 - 20
Supine russian twist x 15kg plate
40 - 40
Landmine squat press x 15kg
11 - 10
Turkish sit up x 12kg - 16kg
10 - 4 (hver side)
Gladiator push up x 3kg db's
8 - 8 (total)

Grip Work:
Thick rope hangs for time 3xmax time, 90s rest
12kg x 30s - 16kg x 25s - 20kg x 20s

Onsdag 30.12.15

Årets sidste træning. Ikke meningen der skulle trænes idag, men eftersom centret har lukket de næste par dage, blev den presset ind.

Dagen idag skulle også gerne være starten på at jeg følger programmet som det er skrevet og ikke lader mine præferencer styre showet.

Dag 1: Pull + PC + Grip

Explosive Contrast Work:
A1: Overhead medball slams 5x3
Medthod: Repeated
- 5x3kg mb

A2: Thick rope pull ups 5x3, 120s rest, pmw: Iron cross x 25s
Method: Repeated
- 1:Bw - 2:5kg - 3:10kg - 4:15kg - 5:16.25kg

B1: Explosive band resisted glute bridges 5x3
Method: Repeated
- 1:½ - 2:½ - 3:1 - 4:1 - 5:1 green band

B2: BB glute bride 5x3, 120s rest, pmw: Frog stretch med damen stående på benene x 20s
Method: Repeated
- 1:140kg - 2:140kg - 3:140kg - 4:140kg - 5:140kg

Bulletproofing:
Sitting neck extension 3xmax x 8.75 - 13.75 & stående 17.5, 90s rest, pmw: Weighted squat stretch x 30s x 10kg + BB
- 1:40 - 2:12 - 3:6

Sitting external db rotations 2x20+, 90s rest, pmw: Lying neck stretch x 60s
- 1:1kgx30 - 2:2kgx15

Grip Work:
band resisted thick rope hangs, 90s rest.
Method: 5s hold for 5 sets with 5s rest between every set
- 1:Medium thick green band 3x around bell
- 2:Same + 2.5kg
- 3:Same + 5kg
- 4:Same + 7.5kg
The band is wrapped around a 32kg kettlebell which is being pulled slightly off the ground.

Dag 2: Pull + Push

A1: Overhead medball slams 5x3,
Method: Explosive
1:3kg - 2:3kg - 3:3kg - 4:3kg - 5:3kg

A2: Thick rope pull ups 5x3, 120s rest, pmw: Iron cross x 20s
Method: Explosive
1:5kg - 2:10kg - 3:12.5kg - 4:15kg - 5:20kg

Explosive Contrast Work:
B1: Decline benchpress 5x3
Method: Explosive
1:60kg - 2:62.5kg - 3:65kg - 4:67.5kg - 5:70kg

B2: Klap push ups 5x3, 120s rest, pmw: Side lying thoracic twist x 10
Method: Repeated
1:Bw - 2:Bw - 3:Bw - 4:Bw - 5:Bw

Bulletproofing:
Standing neck extension 2 reps every 30s for 5 min.
1:20kg

Conditioning: 2-5 rounds - no rest, reps until form deteriorates - 10kg weighted vest on all sets
4 point base change
20 - 14 - 10

Sit out, both hands on ground
24 - 16 - 14

Scorpion kick base change
30 - 30 - 30

Swizz ball thoracic twist
20 - 12 - 10

Grip Work:
Band resisted thick rope hangs, 90s rest.
Method: 5s hold for 4 sets with 5s rest between every set
1: Medium thick green band 3 times around bell
2: Same + 5kg plate
3: Same + 10kg plate
4: Same + 20kg plate

Onsdag 06.01.16

Dag 3: Pull + Bulletproofing + grip

Explosive Contrast Work:
A1: Thick rope pull ups 5x3
1:Bw - 2:3.75 + 1.25kg - 3:11.25 + 1.25kg - 4:16.25 + 1.25kg - 5:17.5 + 1.25kg
Method: Repeated

A2: Overhead medball slams 5x3, 120s rest, pmw: Iron cross x 20
Method: Repeated
5 x 3kg mb

Bulletproofing:
Standing neck extensions w/harness 3xmax x 8.75 - 13.75 & 17.5, 90s rest, pmw: Weighted squat stretch x 30s
1:75 - 2:16 - 3:4

Slow and controlled bosu ball squat 2x20+, 90s rest, pmw: Lying neck stretch x 60s
1:20 - 2:20

Movement conditioning: 2-5 rounds, 120s rest, max reps until form begins to deteriorate, +10kg weighted vest
4 point base base change
1: 21 + 1 rep
2:14

Sit out
1:25 + 1 rep
2:16

Scorpion kick base change
1:31 + 1 rep
2:30

Swizz ball thoracic twist
1:21 + 1 rep
2:12

Grip Work:
Weighted thick rope hang, 3 sets, 90s rest, pmw: Overhead broomstick dislocations x 12
Method: 5s hold for 3 sets with 5s rest between every set
1:25kg
2:30kg
3:35kg

Gik tideligt i seng sidste Onsdag da jeg følte mig lidt sløj og vågnede først da damen kom hjem fra arbejde dagen efter. de næste 36 timer lå jeg med 39.9 i feber og vågnede kun sporatisk, når jeg havde kastet op ud over mig selv hele sengen. Mandag nat ringede vi til vagt lægen da feberen var kommet op over 40 og jeg forsat kastede op konstant på trods af jeg intet havde spist siden Onsdag aften.

Vagt lægen mente vi var pylrede og endte med at tage en fælles beslutning om at vi ikke skulle ringe igen.
Pisse god service, sådan

Feberen, dehydreringen, den manglende mad og inaktiviteten var en klar faktor under dagens træning. Gik meget godt alligevel.

Explosive Work:
A1 Overhead medball slams 15x3
Method: Explosive
3kg medball

A2: Thick rope pull ups 15x3, 90s rest, pmw: Iron cross x 20
Method: Explosive
1:Bw - 2:Bw - 3:2.5kg - 4:5kg - 5:7.5kg - 6:10kg - 7:12.5kg - 8:15kg - 9:17.5kg - 10:20kg - 11:21.25kg - 12:22.5kg - 13:23.75kg - 14:Bw - 15:25kg

High box power shrugz 10x3, 90s rest, pmw: Side lying thoracic twist x 12
Method: Explosive
1:80kg - 2:80kg - 3:90 - 4:90 - 5:90 - 6:90 - 7:90 - 8:90 - 9:90 - 10:90

Bulletproofing:
Band resisted neck extension 3xmax, 90s rest, pmw: Overhead broomstick dislocations x 12
Setup: Medium tyk grønt band, viklet rundt om kb på jorden.
1: 2x omkring kb x 35 - 2:3x omkring kb x 11 - 3:3x omkring kb x 13

Wrestler back bridge m/ pull over 3x10-12, 90s rest, Pmw: Lying neck stretch x 45s
1:12kg kb x 8 - 2:12kg kb x 8 - 3:12kg kb x 8

Core:
Cotter sit ups 2x10-12, 90s rest, Pmw: Frog stretch x 45s
1:12kg kb x 10 (5 hver arm) 2:12kg kb x 10 (5 hver arm)

Grip Work:
Band resisted thick rope hangs, 120s rest.
Method: 5s hold for 5 sets with 5s rest between every set
1: Medium thick green band 3 times around bell
2: Same + 5kg plate
3: Same + 10kg plate - 3.5 set

Sen aften/nat træning i et næsten tomt center hvilket passer mig helt fint med de øvelser jeg laver nogle gange. Hvis jeg gad bruge tiden på at kigge efter, ville jeg sikkert kunne genkende mig selv i "sjove ting du har set i dit center" tråden.

De første 3-4 år blev brugt på traditionel bodybuilding med henblik på størrelse og styrke. Men da sporten begyndte at fylde mere og mere blev interessen for bodybuildingen mindre og mindre for til sidst at forsvinde helt. Siden da har jeg brugt tusinder af timer på at læse mig igennem alverdens trænings bøger, artikler og lyttet til hundredevis af podcast's. Der har været flere verdenskendte personlige trænere ind over fra udlandet og utallige timer brugt på at eksperimentere med øvelses ideer, setups, øvelses sammensætninger osv.
Nogle ting har virket mens andre har været hovedrystende tåbelige. De ting som har virket bruger jeg stadig og den tid der er blevet brugt på at komme frem til dem, har uden tvivl været dét værd. Det ændre dog ikke på at de er utraditionelle og ofte efterlader folk med et løftet øjebryn da de ikke har hjerne kapacitet til at tænke ud over deres egen snævre body building sphere.

Explosive Contrast Work:
A1: Overhead medball slams 15x3
15 x 3kg mb
Method: 3/1x3 - 3 slams 1 pull up repeat 3 times total

A2: Thick rope pull ups 15x3, 90s rest, Pmw: Skiftevis Iron cross x 20 & Scorpion kicks x 10
1:Bw - 2:2.5kg - 3:5kg - 4:7.5kg - 5:10kg - 6:12.5kg - 7:15kg - 8:17.5kg - 9:20kg - 10:22.5kg - 11:25kg - 12:26.25kg - 13:27.5kg - 14:Bw - 15:Bw
Method: 3/1x3 - 3 slams 1 pull up repeat 3 times total

Bulletproofing:
Inverted neck press 3x10-20, 90s rest, pmw: Frog stretch x 45s
1:16kg kb's x 12 - 2:16kg kb's x 12 - 3:16kg kb's x 10

Core:
Cotter sit ups 3x10-12, 90s rest, Pmw: Side lying thoracic twist x 12
1:12kg kb x10 - 2:12kg kb x10 - 3:12kg kb x10

Grip Work:
Band resisted thick rope hangs for time 5x10s, 60s rest
5 x medium grøn band 2x rundt om kb'en

Onsdag 20.01.16

Explosive Contrast Work:
A1: Overhead medball slams 15x3
Method: Explosive
15 x 3kg mb

A2: Thick rope pull ups 15x3, 90s rest
Method: Explosive
1:Bw - 2:3.75 - 3:5 - 4:7.5 - 5:10 - 6:12.5 - 7:15 - 8:17.5 - 9:20 - 10:22.5 - 11:25 - 12:Bw - 13:28.75 - 14:Bw - 15:Bw

Bulletproofing:
Neck extension w/harness 3 reps every 30s for 5 min
15kg

Wrestler neck back bridge m/pull over 3x10-20, 90s rest
1:12kg kb x 10 - 2:12kg kb x 10 - 3:12kg kb x 10

Inverted neck press 2x10-20, 90s rest
1:16kg kb's x 15 - 2:16kg kb's x 15

Grip Work:
Band resisted thick rope hang, 90s rest
1:Medium thick green band 2 times around bell
- Method: 5s hold for 5 sets with 5s rest between every set
2:Medium thick green band 2 times around bell + 5kg plate
- Method: 5s hold for 4 sets with 5s rest between every set
3:2 medium thick green bands 2 times around the bell
- Method: 5s hold for 3 sets with 5s rest between every set
4:2 medium thick green bands 2 times around the bell + 2.5kg
- Method: 5s hold for 2 sets with 5s rest between every set
5:2 medium thick green bands 2 & 3 times around the bell
- Method: 5s hold for 1 sets with 5s rest between every set
6:2 medium thick green bands 3 times around the bell
- Method: 5s hold for 1 sets with 5s rest between every set
7:2 medium thick green bands 3 times around the bell + 10kg plate
- Method: 5s hold for 1 sets with 5s rest between every set

Hej underarme.

Fredag 22.01.16

Explosive Contrast Work:
A1: Band resisted explosive glute bridge 10x3
Method: Explosive
1:½ - 2:½ - 3:½ - 4:1 - 5:1 - 6:2 - 7:2 - 8:2 - 9:Bw - 10:Bw

A2: BB glute bridge 10x3
Method: Explosive
1:150 - 2:155 - 3:160 - 4:165 - 5:170 - 6:175 - 7:180 - 8:185 - 9:185 - 10:190

A3: Verbal qued sprawls 10x3, 90s rest
Method: Explosive

B1: Medball drop throws 5x3
Method: Explosive
5x3kg mb

B2: Dips 5x3+F, 90s rest
Method: Explosive
1:Bw - 2:2.5 - 3:5 - 4:7.5 - 5:10
Feeder set: 12 stk

Bulletproofing:
Neck extension w/harness 3 reps every 30s for 5 min
16.25kg - fail på 3 rep, 3'ede minut.

Movement specific exercises:
Cotter sit ups 2-3x10-20, 90s rest
1:12kg x 12 (6 hver arm) - 2:12kg x 10

Turkish get up & overhead walk w/2-3s side plank
3x16kg kb x 3

Grip Work:
Plate flip 5 flips every 30s for 5 min x 20kg plate
Plate flip 3 flips every 30s for 5 min x 25kg plate

Movement specific exercises er øvelser som enten er delvis eller helt identiske med bevægelser i sporten. Glute bridge, power rows, dips, zercher squats osv er alle MSE øvelser. De bliver dog kategaroiseret anderledes da formålet med disse er anderledes.

Søndag 24.01.16
D1. Pull 1 + VP Stabilization, Bulletproofing, Grip & MSE

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method: Explosive
10x3kg mb

A2: Thick rope pull up 10x3, 90s rest
Method: Explosive
1:11.25 - 2:12.5 - 3:16.25 - 4:17.5 - 5:20 - 6:21.25 - 7:22.5 - 8:25 - 9:27.5 - 10:30

B: Unilateral overhead kb stair walk 10-15 trips, 90s rest
Method: Alternating double high step with 2s pause on the ascend
1:3x12kg - 2:3x12kg - 3:4x12kg

Bulletproofing:
pull over wrestler neck bridge 3x10-20, 90s rest
1:16kg x 5 + 12kg x 5 - 2:16kg x 5 + 12kg x 5 - 3:12kg x 10

MSE:
Scorpion step 3x10-50, 90s rest
Method: Slow & controlled
1:20 - 2:20 - 3:10

Grip Work:
Band resisted thick rope hang, 5 sets, 90s rest
1:Medium thick green band 2 times around bell + 2.5kg plate
- Method: 5s hold for 5 sets with 5s rest between every set
2:Medium thick green band 2 times around bell + 6.25kg plate
- Method: 5s hold for 4 sets with 5s rest between every set
3:2 Medium thick green bands 2 times around bell + 2.5kg plate
- Method: 5s hold for 3 sets with 5s rest between every set
4:2 Medium thick green bands 3 & 2 times around bell
- Method: 5s hold for 2 sets with 5s rest between every set
5:2 Medium thick green bands 3 times around bell + 10kg
- Method: 5s hold for 1 set

PR på pull ups i både rebet og generelt med min nuværende vægt som ligger mellem 76-78.

Tirsdag 26.01.16
D2. Pull 1 + Add EE, Bulletproofing & Grip

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method: Explosive
10x3kg mb

A2: Thick rope pull up 10x3, 90s rest
Method: Explosive
1:12.5kg + 1.25kg - 2:13.75 + 1.25kg - 3:16.25 - 4:17.5 - 5:20 - 6:22.5 + 1.25kg - 7:23.75 + 1.25kg - 8:25 - 9:27.5 - 10:31.25PR + 1.25kg

Additional Explosive exercises:
High block power cleans 10x3, 90s rest
Method: Explosive
1:50 - 2:50 - 3:52.5 - 4:52.5 - 5:52.5 - 6:52.5 - 7:52.5 - 8:52.5 - 9:52.5 - 9:52.5 - 10:52.5
- Fokus på tenikken, uden bøjning i benene i den afsluttende fase

Bulletproofing:
Wrestler neck back bridge on bosu ball 3x up to 60s , 90s rest
1:45s - 2:45s - 3:30s

Grip Work
Band resisted thick rope hang, 5 sets, 90-120s rest
1:Medium thick green band 2 times around bell + 3.75kg plate + 1.25kg
- Method: 5s hold for 5 sets with 5s rest between every set
2:Medium thick green band 2 times around bell + 7.5kg plate + 1.25kg
- Method: 5s hold for 4 sets with 5s rest between every set
3:2 Medium thick green bands 2 times around bell + 3.75kg plate + 1.25kg
- Method: 5s hold for 3 sets with 5s rest between every set
4:2 Medium thick green bands 3 & 2 times around bell + 1.25kg plate
- Method: 5s hold for 2 sets with 5s rest between every set
5:2 Medium thick green bands 3 times around bell + 11.25kg plate - 1.25kg
- Method: 5s hold for 1 set

Visuel forklaring af hvordan bandet bliver sat op og hvordan 2 to rundt om kb'en ser ud.

Torsdag 28.01.16
D3. Pull 1 + Add EE, Bulletproofing & Grip

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method: Explosive
10 x 3kg mb

A2: Standing thick rope pull ups 10x3, 90s rest
Method: Explosive
1:13.75 + 1.25 - 2:15 + 1.25 - 3:16.25 - 4:17.5 - 5:21.25 + 1.25 - 6:23.75 + 1.25 - 7:25 + 1.25 - 8:26.25 + 1.25 - 9:27.5 - 10:32.5PR

Additional Explosive exercises:
High block power shrugs 10x3, 60-90s rest
Method: Explosive
10 x 80kg

Bulletproofing:
Wrestler back bridge on bosu ball with pull over 3x10-20, 90s rest
1:8kg kb x 10 - 2:8kg kb x 10 - 3:8kg kb x 10

Grip Work:
Band resisted thick rope hang, 5 sets, 90-120s rest
1:Medium thick green band 2 times around bell + 5kg plate + 1.25kg
- Method: 5s hold for 5 sets with 5s rest between every set
2:Medium thick green band 2 times around bell + 8.75kg plate + 1.25kg
- Method: 5s hold for 4 sets with 5s rest between every set
3:2 Medium thick green bands 2 times around bell + 5kg plate + 1.25kg
- Method: 5s hold for 3 sets with 5s rest between every set
4:2 Medium thick green bands 3 & 2 times around bell + 2.5kg plate
- Method: 5s hold for 2 sets with 5s rest between every set
5:2 Medium thick green bands 3 times around bell + 12.5kg plate - 1.25kg
- Method: 5s hold for 1 set

Smider videoer op inden for en time eller to..
- Det var ikke helt nemt og på ingen måde tidsbesparende at lave de optagelser. Mellem tlf'en konstant væltede og så finde et sted hvor den kunne stå og få det hele med tog en evighed. Der røg derfor et par øvelser i svinget. Hvad man ikke gør for internet fame.

Lørdag 30.01.16

Nogen har så valgt at fjerne dét reb som jeg brugte til at lave pull ups i. Kan kun gå ud fra det må være center lederen
Måtte derfor ty til mine stick grips, som først skulle være blevet bragt på banen om lang tid. Ikke det store problem, det er bare pisse irriterende når dét nu er min fortrukne måde at lave pull ups på.

D4. Pull 1 + Anti rotation, Bulletproofing & Grip

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method: Explosive
10 x 3kg mb

A2: Standing stick grip pull ups 10x3, 90-120s rest
Method: Explosive
Stick grip pull ups: 1:5 - 2:7.5 - 3:10 - 4:12.5 - 5:15 - 6:20 - 7:25 - 8:30 - 9:32.5 - 10:35PR

B:
Stående pallof press 5x10, 0-1s isometric hold, 90s rest
1:12.5 x 10 - 2:12.5 x 10 - 3:12.5 x 10 - 4:12.5 x 10 - 5:12.5 x 10

Bulletproofing:
Dynamic wrestler back bridges on bosu ball 3x10-20, 90s rest
1:15 - 2:15 - 3:15

Cable neck extensions 3 reps every 30s for 5 min
17.5kg

Grip Work:
Band resisted stick grip hang, 5 sets, 90-120s rest
1:Medium thick green band 2 times around bell + 6.25kg plate + 1.25kg
- Method: 5s hold for 5 sets with 5s rest between every set
2:Medium thick green band 2 times around bell + 10kg plate + 1.25kg
- Method: 5s hold for 4 sets with 5s rest between every set
3:2 Medium thick green bands 3 & 2 times around bell + 1 band wrapped one additional time + 1.25kg - (minus 1.25)
- Method: 5s hold for 3 sets with 5s rest between every set
4:2 Medium thick green bands 3 & 2 times around bell + 10kg - + 7.5kg
- Method: 5s hold for 2 sets with 5s rest between every set
5:2 Medium thick green bands 3 times around bell + 13.75kg plate + 1.25kg
- Method: 5s hold for 1 set

Fik også en all time PR i pull ups idag. Så vidt jeg husker trak jeg lige under 33.75kg 2 gange for halvandet år siden, med en kropsvægt på 88-89. Ud over at det er en PR, trak jeg dem både med overskud og uden grind.

Mandag 01.02.16

D5. Pull 1 + Push 1, Bulletproofing

Explosive Contrast Work:
A1: Overhead medball slams 10x3
Method: Explosive
10x3kg mb

A2: Standing stick grip pull ups 10x3, 90s rest
Method: Explosive
1:6.25 + 1.25 - 2:8.75 + 1.25 - 3:11.25 + 1.25 - 4:13.75 + 1.25 - 5:16.25 + 1.25 - 6:21.25 + 1.25 - 7:26.25 + 1.25 - 8:31.25 + 1.25 - 9:32.5 - 10:36.25 + 1.25PR

B1: Dynamic smith machine decline bench press 5x3
Method: Explosive
5 x 2.5g + bb

B2: Decline bench press 5x3, 90s rest
Method: Explosive
1:65 - 2:65 - 3:65 - 4:65 - 5:65
- Ca 2-3s pause på brystet uden spænding

Bulletproofing:
Cable neck squat 3x10-20, 90s rest
1:30x10 - 2:35x12 - 3:35x12

unilateral overhead kb walk 4xalot, 90s rest
Method: Forlænds & baglænds. Ca halvdelen hver hver retning
1:12kg kb x 100 - 2:16k kb x 75 - 3:12kg kb x 90 - 4:12kg kb x 60

Er din nakke/hals vokset meget efter du er begyndt at træne den direkte?