Sup - 180kg bp RAW - video side 11

i dag

normal opv

light bench 4 weeks,
5x20kg
5x50kg
5x80kg
workset
8x2x95kg

dl
4x70kg
4x100kg
4x110kg
2x2x130kg

chinups
2x6xbw, fokus på lats og dead hang

stående skulderpress
5x18kg
5x24kg
5x28kg
5x34kg

cable rows
5x5x85kg

florpress
5x70kg
5x90kg
5x110kg

curls
6x22kg
6x24kg
6x28kg

done.

i dag

normal opv

bench 5 weeks out, heavy
5x20kg
5x50kg
3x80kg
3x110kg
2x130kg
workset
1x147,5kg
3x132,5kg, failede 3 rep da ramte rack på vej op
3x5x132,5kg

stående skulderpress
5x18kg
3x5x22kg

dips
2x5xbw

laterals
3x8x8kg

tricep pushdowns
5x30kg
5x35kg
5x40kg
5x45kg
5x50kg

done.

i dag

normal opv

bp
5x20kg
5x50kg
3x80kg
workset, light bench 5 weeks
2x8x112,5kg

squat
3x5x50kg

dl
5x50kg
5x80kg
3x110kg
1x130kg
1x140kg
1x150kg
1x160kg

cg bp
5x50kg
3x80kg
3x110kg
1x130kg

chinups
2x3xbw

shrugs
3x10x40kg

curls
6x22kg
6x24kg

stående db skulderpress
5x18kg
5x22kg
5x24kg
5x30kg
5x32kg
5x34kg

cable rows
5x5x85kg

dips
5xbw

done.

Shit.. Kommer snart og dødløfter mere end dig igen!

i dag

normal opv

heavy bench 6 weeks out
5x20kg
5x50kg
5x80kg
3x110kg
1x130kg
1x140kg
1x152,5kg
workset
5x3x135kg

squat
5x40kg
3x50kg

dl
3x70kg

farmer walk, 5 m, alle eksl. stativ
80kg
100kg
120kg
140kg
150kg
160kg
170kg

laterals
3x8x11kg
dips
3x5xbw
2x5x25kg+bw

stående db skulderpress
5x18kg
5x24kg

done.

i dag
normal opv

light bench 6 weeks
5x20kg
5x50kg
3x80kg
8x2x95kg, nogen som spoto

dl
5x50kg
3x80kg
3x110kg
1x140kg
1x160kg

mp
5x50kg
5x60kg
1x70kg
1x80kg
1x90kg

chinups
3x3xbw

shrugs
3x10x40kg

stående db skulderpress
5x20kg
5x30kg

curls
6x22kg
6x26kg

dips
5x5xbw

done.

i dag

normal opv

bench heavy 7 weeks
5x20kg
5x50kg
3x80kg
2x110kg
1x130kg
1x155kg
workset
6x3x140kg, PR

stående db skulderpress
5x20kg
5x30kg
5x36kg
5x40kg

laterals
3x8x11kg

dips
5x5xbw

done.

i dag

normal opv

extra training day

bench
5x20kg
5x50kg
cg bp
3x80kg
2x100kg
1x120kg
1x140kg, god fart og kontrol

shrugs
3x10x40kg

stående db skulderpress
5x20kg

dips )bw 116,7 kg)
2x5xbw
3xbw+20kg
1xbw+50kg
1xbw+75kg
1xbw+87,5kg, ny PR samlet 204,2kg.

curls mmmmm

done.

i dag

normal opv

heavy bench 8 weeks out
warmup
5x20kg
5x50kg
2x80kg
1x110kg
1x130kg
1x145kg
tung single
1x160kg
workset
5x3x145kg, PR

laterals
3x8x11kg

dips
3x5xbw

stående skulderpress db
5x20kg
5x26kg

mp stående
3x5x50kg
2x5x60kg

done.

i dag

normal opv

light bench 8 weeks
5x20kg
5x50kg
2x80kg
8x2x95kg

chinups
4x4xbw
wide grip
3xbw

barbell shrugs
5x50kg
5x80kg
3x5x110kg

dips
4x5xbw

curls
6x24kg
6x26kg

rygpull
5x5x85kg

done.

idag

normal opv

heavy bench 9 weeks
5x20kg
5x50kg
5x80kg
3x110kg
1x130kg
1x140kg
1x152,5kg
3x5x132,5kg

stående skulderpress db
5x24kg
5x30kg

dips
4x5xbw

laterals
3x8x11kg

mp
5x50kg
2x70kg
1x80kg
1x90kg
1x105kg PR, en smule pushpress indover

done.

i går

normal opv

bp light bench 9 weeks
5x20kg
5x50kg
5x80kg
1x110kg
1x130kg
1x140kg
1x150kg
workset
2x8x120kg

dl
5x50kg
5x80kg
5x110kg
4x130kg

shrugs
3x10-15x40kg

træk tryg
5x5x85kg

db curls
6x24kg

sten o. hoved
2x1x80kg

done.

i dag

normal opv
minus rotator manchet

10 weeks, heavy
bp
5x20kg
5x50kg
3x80kg
3x110kg
1x130kg
1x145kg
1x155kg
workset
3x5x135kg

mp
5x50kg
3x70kg
2x80kg
3x90kg PR

tricep pushdowns
5x35kg
5x40kg
5x45kg
5x50kg
4x55kg

done.

i dag

normal opv

bp
5x20kg
5x50kg
5x80kg
8x2x95kg

chinups
4x5xbw

mp
5x30kg
5x40kg

dips
5x5xbw

cg bp
5x70kg
5x100kg
1x130kg

curls
6x24kg
6x26kg

i dag

normal opv

bp 11 weeks heavy
5x20kg
5x60kg
5x100kg
1x130kg
1x150kg
1x160kg utrolig nem
5x3x140kg

stående skulderpress
5x17kg
5x26kg
5x34kg
3x40kg, no focus

dips
5x5xbw

laterals
3x8x11kg

done.

Challenge:

https://www.youtube.com/watch?v=dg-EqPKtZDk

DOMS skrev:Challenge:

https://www.youtube.com/watch?v=dg-EqPKtZDk

accepted. du betaler

i dag

normal opv

chinups
4x5xbw m. deadhang

bench light 11 weeks
5x40kg
5x70kg
3x100kg
workset
2x8x125kg, synes nu ikke de var lette...

ryg
5x85kg
5x100kg
4x100kg
3x100kg

dl
5x60kg
3x100kg
2x130kg
1x150kg

shrugs
3x8x40kg

dips
5x5xbw

stående skulderpress db
5x18kg
5x24kg
5x30kg
5x34kg

flips
3x1x20kg
1x1x25kg, PR!!!!

db curls
6x24kg
4x30kg

done.

træning sidste gang,

+10 timers søvn

bp
5x20kg
5x50kg
5x80kg
3x110kg
2x130kg
1x155kg
0x170kg, mister opspænd på vej ned og vægten staller 10 cm over brystet...
workset
3x145kg
2x145kg, styrke og koncentration er væk... stopper her.

dips
5x5xbw

stående skulderpress db
5x17kg
5x24kg
5x36kg
5x38kg

done.

i går

deload

normal opv

bp
5x20kg
5x50kg
5x80kg
5x110kg m. stop

stående skulderpress
5x18kg
5x24kg
5x38kg

siddende
5x30kg
5x36kg
5x40kg

dips
5x5xbw

laterals
2x8x8kg
1x8x11kg

done.

i dag

normal opv

bp
5x20kg
5x50kg
5x80kg
3x110kg
5x3x135kg

stående skulderpress
5x17kg
5x24kg
5x34kg

dips
5x10xbw

flad db
5x26kg
5x34kg

laterals
3x8x8kg

done.

idag

bp
5x20kg
5x50kg
5x80kg
3x110kg
3x140kg
2x145kg
5x110kg m. stop
5x110kg m. stop
5x110kg m. stop
5x110kg
5x110kg

stående skulderpress
5x20kg
5x24kg
5x32kg
5x34kg

ss

dips
5x10xbw

done.

i går

bp
5x20kg
5x50kg
5x80kg
5x110kg
2x130kg
2x140kg
2x150kg
5x100kg m. stop
5x100kg m. stop
5x100kg

siddende db skulderpress
5x20kg
5x26kg
5x34kg
4x41kg

inc db
5x20kg
5x30kg
5x36kg
5x41kg

cg bp
5x60kg
5x60kh
5x80kg
5x80kg

dl
5x60kg
5x100kg
3x110kg
2x120kg
2x130kg
1x140kg
1x150kg
bælte
1x160kg
1x170kg
1x185kg m. mixed grib

curls
6x21kg
6x23,5kg

trænede tirsdag

og i dag

bp
5x20kg
20x60kg
5x100kg m. stop
5x100kg m. stop
5x100kg m. stop
5x100kg
5x100kg

stående skulderpress
5x20kg
5x28kg

dips
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw
10xbw

dl
5x90kg
3x110kg
3x130kg
2x140kg
1x150kg
1x160kg
0x170kg grip fejler

mp
5x60kg

flips m. 20 og 25kg

træning:

bp
5x20kg
5x50kg
5x80kg
3x110kg
3x130kg
1x140kg
1x150kg
1x150kg
1x150kg
5x130kg
5x130kg
5x130kg
5x130kg
4x130kg
4x130kg

laterals
3x8x11kg

dips
4x5xbw
2x10xbw

done.

i dag.

normal opv

bp
5x20kg
5x70kg
10x3x100kg

cg spoto
1x10x70kg
1x10x80kg
1x8x90kg

incline barbell
3x5x70kg (dårlig stand, skal finde nyt setup)

db flies.
nono

dl
3x70kg
3x100kg
2x70kg
2x70kg
3x70kg
3x70kg
2x70kg
2x100kg
2x100kg
2x100kg

pulldown rows
4x10x30-50kg

triceps extension
2x7x20kg

hammer curls.
forgot.

follow new procedure

90kg 10x3 i bp and rest

i dag

bp
5x20kg
5x60kg
5x90kg
10x3x115kg

cg bp spoto
15x60kg
15x65kg

inc db
8x22kg
8x22kg
8x22kg

db flies
5x8x8kg

dl
3x3x60kg
3x70kg
3x80kg
3x100kg

pulldown rows
5x4-6x15kg

hammer curls
10x17kg
9x20kg
10x17kg

done.

i dag

bp
5x20kg
5x60kg
3x5x92,5kg

cg bp
12x70kg
10x80kg
10x90kg, eller 12 dunno

dumbell press
10x20kg
10x30kg
12x24kg
10x24kg

db flies
5x12x8kg

squat
4x3x30kg
3x40kg
3x50kg
3x60kg

done.

pulldown rows a lot m. 15-20-25 kg

work ...
bp
5x20kg
5x50kg
5x80kg
10x3x120kg

cg bp spoto
2x15x70kg

dl
3x50kg
3x80kg
3x110kg
2x140kg

done.

Sup - 180kg bp RAW - video side 11

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