Træning d. 13 juni 2014

God dynamisk opvarmning og lidt foamrolling

Squat:
1x5 - 60
1x5 - 80 p
1x3 - 100 p
1x3 - 110 p
3x3 - 120 p
3x1 - 135 kg

Dødløft, deficit:
op til 10x1 - 152,5 kg

Goodmornings:
1x8 - 60
3x8 - 70 kg

BOR:
1x8 - 60
3x8 - 80 kg

Close grip cable row:
5x5 - 65 kg

Fornuftig omgang..

Træning d. 15 juni 2014

God dynamisk opvarmning

Bænkpres:
op til
5x5 - 90 kg

Dips:
op til
5x5 - BW+35 kg

Pull ups:
5x5 - BW+10 kg
1x5 - BW+20 kg

lidt roning

Talbage til bodybuilding.dk

Jeg har efter længere tids fraværd fra dette forum, besluttet mig for at genoptage min logbog. Selvom den har stået stille har træningen kørt ufortrødent!

Træningen har været forholdsvis struktureret, og jeg kører i øjeblikket med fokus frem mod DM RAW i starten af april.

Jeg har ført log på et andet amerikansk forum den sidste halvanden måneds tid (dette lukker nu). Der er en periode fra midten af juni og frem til midten af august jeg ikke har ført log over, men har i den periode kørt efter fast program. Jeg vil smide træningerne ind fra den sidste måneds tid, så i kan følge lidt med i hvad der er foregået.

I øjeblikket er jeg i gnag med stille og roligt at øge vægten, jeg havde fra DM og frem til midten af sommeren cuttet ned til 76,5 kg, og ligger nu på ca. 79.7 kg. Så det går nogenlunde som planlagt

Første træning på nyt system som jeg køre med frem til DM, dog i forskellige faser..

10 min opvarmning

Squat:
20x10
60x5
80x4
100x3
120x6@7 - top set
- konservativt, men fint i starten
115x6@8
115x6@9
Tid 17 min.

Bænk m pause (alt bænk er med pause, i alle træninger fremover):
20x10
60x5
70x4
80x3
90x6@8,5
82,5x6@7,5
82,5x6@8
82,5x5@8,5
Tid 23 min

Deadlift:
60x5
100x5
140x4
160x3
180x6@9
175x5@8,5
Tid 22 min

Roning 500m

Support træning

CS barbell rows: 7-8 min, pause @8
75kg x 40

Chin ups: 7-8 min, pause @8
BW x 54

Planke i 7 min med pause ind imellem

5 sprint på C2 romaskinen
Conditioning

25-30 min smidighed for squat

Dynamisk træning

Opvarmning i 15 til 20 min.

Gik for 4'ere i dag

Squat med 2 sec pause i bunden
20x10
50x5
70x4
80x3
90x4@7
100x4@8
100x4@8
100x4@8,5-9

Bench med 2 sec pause:
20x10
50x5
70x4@7
75x4@7,5
75x4@8
75x4@8
75x4@8
75x4@8
75x4@8,5

Yoga i en time og foamrolling

Squat:
20x10
50x5
80x3
100x3
122,5x6@9
117,5x5@9
- gik ikke så godt i dag :p

Bench
20x10
50x5
70x3
92,5x5@9
83,5x6@8
83,5x6@8,5
- kom til at bruge en vægtløfterstang, ikke godt..

Deadlift
20x5
50x5
80x5
110x3
140x3
170x1
182,5x6@8
176x6@7
176x6@8
176x6@8,5

Mobilitet for squat i en times tid.. + foamrolling
Forberedelse til liga i weekenden

Support træning

Opvarmning i 5 til 10 min

CS row 7 min:
75 kg x 40

chin ups 7 min:
BW x 55

Ab Wheel 7 min:
BW x 74

Farmer carry 7 intervals:
87 kg

Liga i morgen hvor jeg skal squatte, så kun lidt rolig træning i squatten..

Squat:
op til 3x80 kg

Bænkpres:
10x20
5x50
4x60
3x70
2x80
5x93,5@9
6x84,7@8,5
5x84,7@9

var lidt sløj i dag..

Om aftenden: 1 times mobilitet for at være klar i morgen..

Meet

We meet up this morning at 10am, drove in two cars, and were at the meet around 11.30am for weight in and equipment check..
I compete raw, and since I was the one squatting, I had until 1pm to warm up and get ready.

As I wrote earlier, I was a bit sick yesterday, and this night I had a hard time falling asleep and woke up in the middle of the night, and had to take an analgesic pill to fall asleep..

So the energy level was not to high, during the warmup, and even 120 kg felt a bit heavy. My initial goal was 150 kg as a easy starter, 160 kg as a safe lift, and then 170 kg which is 5 kg less than my pr, but at a bodyweight almost 4 kg lighter than when I got 175 kg this April, and in the middle of my off season, meaning no peaking for this meet.

Somehow I mangaed all 3 lifts, and 9 white lights. On a good day, I gues, there would have been between 5 to 10 kg more, which means all are going according to plan, and I have been able to preserve my leg strength while cutting.

The goal will now be to hit 190kg this March at a body weight of less than 83 kg.. That should be possible..

Generel opvarmning + foam Rolling

CS row 7 min:
37x80kg

Chin ups 7 min:
56xBW

Core training:
Dragon flags, ab wheel, leg raises

Noget udstrækning og sådan..

30 til 45 min mobilitet , mest hofte og ben.

God opvarmning

Squat:
20x10
70x5
90x4
110x2
120x1
123,5x6@8,5
117,5X6@8
117,5X6@8 (thought this would be the last one, but no..)
117,5X6@8,5
- fin form i alle sæt

Bench (pause som altid):
50x5
80x3
80x3
85x2
95x5@8,5
87,5x5@8
87,5x5@8
87,5x5@8,5
- længere pauser næste gang

Deadlift:
60x5
90x4
120x3
150x2
170x1
183,5x6@7,5 (With high speed, like speedpulls between 1 and 1,5 sec from floor to lockout)
177,5x6@7,5
177,5x6@7,5
177,5x6@7,5

Support træning

Yoga i 1 time (der var lige et hold), med fokus på ben og hofte

BOR:
60x5
100x5
100x5
120x5
140x5 ny pr

gik MEGA godt

Nu bliver det altså på engelsk herfra, med øvelserne ihvertfald

Squat with 2 count pause:
10x20
5x50
4x70
3x80
2x90
6x100@7-7,5
6x100@7,5
6x100@8
6x100@8-8,5
- gik for 6'ere i dag, som programmet også siger.. 4'ere var lidt en fejl..

Bench with 2 count pause:
10x20
5x50
4x60
3x70
6x77,5@7,5-8 (with 3,5 inch pvc pipe under lower back)
6x77,5@8 (with 3,5 inch pvc pipe under lower back)
6x77,5@8,5 (with 4,3 inch pvc pipe under lower back)

30 min stræk, med fokus på ben og hofte

Squat:
20x10
60x5
80x4
100x3
110x2
120x1
125x6@8
120x6@8
120x5@8,5
- was okay today, 125 was not so hard..

Bench:
20x10
60x5
70x4
80x3
90x2
95x6@9 (number 5 felt like 7, so maybe lost a bit of the tension at the bottom).
87,5x6@8,5
87,5x6@8,5
- stopped here, technique was getting a bit loose..

Deadlift:
5x20
5x60
4x100
3x140
2x160
1x180
6x185@8 (recorded video, and have to work a bit with hipdrive and back)
6x180@8 (better technique)

Opvarming

CS Row with 80 kg, 7 min:
36

Pull ups, 7 min:
57

1 times yoga med fokus på ben og hofte her til aften

Opvarmning og mobilitet (som altid)

Squat:
20x10
70x5
90x4
100x3
110x2
120x1
126x6@8,5
121x6@8,5
121x6@8,5

Bench:
20x10
50x5
60x4
70x3
80x2
90x1
96x6@9
88,5x6@9
- to short a break between sets..

Deadlift:
50x5
80x5
110x4
140x3
160x2
180x1
186x6@8-8,5
181x6@8
181x6@8,5-9
- with good speed, less than 1,5 sec

Support træning

Opvarmning

CS row with 80 kg, 7 min:
36

Chin ups, 7 min:
59

Core training: devil wheel, leg raises, plank
Deficit push ups

Mobilitet

I dag stod den på teknik træning med Kotelette, det blev til en noget bedre teknik i squat, hvor jeg får aktiveret nogle flere muskler bagpå

Squat:
20x10
70x5
80x4
90x3
100x2
110x5 (technique)
110x4 (technique)
110x4 (technique)
110x3 (technique)
- on the days with 2 count pause squat, i will not use that long of a pause, but work on technique and contraction, but will have the same purpose, with core stability, and fast explosive push from the bottom position..

Bench:
20x10
50x5
60x4
70x3
75x2
80x6@8-8,5
80x6@8,5
80x5@8,5

Egentlig off day, men Henrik ringede..

Mobilitet i ca. 30 min..

Facepulls, leteral raises og bagskulder

About 20 min mobility warm up

Squat (with the new technique):
20x10
70x5
90x4
100x3
110x2
120x1
127,5x6@8-8,5 (felt good)
122,5x6@8,5
- stopped here..

Bench:
20x10
50x5
60x4
70x3
80x2
90x1
97,5x6@9
90x6@8,5
90x6@9

Deadlift:
50x5
80x5
110x4
140x3
160x2
180x1
187,5x6@8
182,5x6@8,5 (was okay, but was a bit cold..)
- stopped here..

Trængte til at køre lidt tungt.. "support træning"

BOR
60x5
80x4
100x3
120x3
140x5
140x5
corrected my technnique, and dropped 20 kg not to use legs
120x4 (much better technique, just pulling with the arms)
120x5 - same
120x5 - a bit of legs, but not much

Dips:
BWx5
+20 kg x5
+30x4
+40x3
+50x3
+60x3 (max)

Squat:
20x5
70x5
90x4
100x3
110x2
120x1
128,5x6@8 (good speed)
123,5x6@8,5
123,5x5@9

Bench
20x10
50x5
60x4
70x3
80x2
90x1
98,5x6@9
90x6@8,5
90x6@8,5
90x6@8
90x6@8
- for some reason became easier.. stopped after 5 sets.. next time maybe 100 for top set, and 92,5 for drop sets..

Deadlift:
50x5
80x5
110x4
140x3
160x2
180x1
190x6@7-7,5 (went so fast today (like 1 sec), so much power from the bottom, had aplause afterwards :p )
185x6@8
- unfortunately i was cold, took a bit to long rest, next time, 3 min breaks..

Support ræning

40 min mobilitet

Bent over rows (technique):
up to
5x5 x 110 kg
- next time, and for the next 2-3 weeks, will return to CS row

Pull ups:
7x5 x BW+15 kg

Mindst 25 min opvarmning med mobilitet

Squat (Tecnique)
up to
112,5x5@7
112,5x5@7,5
112,5x5@7,5

Bench with 2 sec pause
up to
82,5x6@8-8,5
82,5x6@8,5
82,5x6@8,5

Squat
20x10
70x5
90x4
100x3
110x2
120x1
130x6@8,5
125x6@8,5
125x6@9

Bench
20x10
50x5
60x4
70x3
80x2
90x1
100x6@9 - tough
92,5x6@9
92,5x6@9

Deadlift
50x5
80x5
110x4
140x3
160x2
180x1
191x6@8 - was ok, but not as good speed as i wanted
186x6@8 - got a little distracted
186x6@8,5
- was getting hungry, had not eaten probably before workout..