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Hypertrophy II - Week 10

07.03.21

BW: 109,7 kg

Squat w/ belt
8 x 127,5 kg @7
8 x 135 kg @8
8 x 142,5 kg @9
3 x 8 x 130 kg @8
(e1RM PR = 206,81 kg)



Press w/ belt
8 x 62,5 kg @7
8 x 65 kg @8
8 x 67,5 kg @9
8 x 65 kg @8
8 x 65 kg @8,5
8 x 65 kg @9
(e1RM PR = 110,81 kg)

• 8-15 @7-10 x 5 sets nordic hamstrings

Cable flyes
13 x 5 kg @9,5
2 x 11 x 5 kg @9,5
(e1RM PR = 7,81 kg)

08.03.21

BW: 110,3 kg

• 8-15 @7-10 x 3 sets upper back work (horizontal pull)

• 8-15 @7-10 x 3 sets upper back work (vertical pull)

• 8-15 @7-10 x 3 sets biceps isolation work

• 8-15 @7-10 x 3 sets ab work

• 8-15 @7-10 x 3 sets calf raises

12.03.21

BW: 109,9 kg

Deadlift w/ belt
8 x 180 kg @7
8 x 190 kg @8
8 x 200 kg @9
8 x 185 kg @9
(e1RM PR = 262,47 kg)

Wide-grip 1ct paused bench w/ belt
8 x 95 kg @7
8 x 97,5 kg @8
8 x 100 kg @9
2 x 8 x 95 kg @8,5
8 x 95 kg @9
(1RM PR = 147,5 kg)

Jeg har været lidt off i denne uge grundet et omfattende projekt på arbejdet, samt en forkølelse og dårlig søvn. Jeg var fuldstændig ødelagt under og efter dødløft i fredags, så det blev ikke til mere end bænkpres bagefter.

13.03.21

BW: 110,2 kg

Medium-grip TnG bench
8 x 95 kg @6,5
2 x 8 x 100 kg @8
8 x 100 kg @8,5
(e1RM PR = 158,23 kg)

DB row
8 x 60 kg @6
8 x 60 kg @6,5
2 x 8 x 60 kg @7
(e1RM PR = 96,33 kg)



45° incline DB bench
6 x 42,5 kg @9,5
2 x 8 x 37,5 kg @8
(e1RM PR = 58,78 kg)

Chin-ups
8 x BW @8
7 x BW @8,5
2 x 6 x BW @9

• 8-15 @7-10 x 3 sets lateral raises

• 8-15 @7-10 x 3 sets triceps isolation work

• 8-15 @7-10 x 3 sets biceps isolation work

14.03.21

BW: 111,2 kg

2" block pull
3 x 8 x 172,5 kg @7,5 (e1RM PR)
8 x 172,5 kg @8
(e1RM PR = 238,59 kg)

HBBS w/ belt
8 x 120 kg @6
8 x 120 kg @6,5
2 x 8 x 120 kg @7,5
(e1RM PR = 183,73 kg)

• 8-15 @7-10 x 4 sets nordic hamstrings

• 8-15 @7-10 x 4 sets calf raises

15.03.21

BW: 111,6 kg

Press w/ belt
2 x 8 x 65 kg @7,5
8 x 65 kg @8
8 x 65 kg @8,5
(e1RM PR = 110,81 kg)

Pull-ups w/ band assist (#3)
2 x 8 x BW @6,5
8 x BW @7
8 x BW @7,5

DB bench
3 x 8 x 45 kg @9
(e1RM PR = 67,88 kg)

Chest-supported DB row
2 x 8 x 35 kg @7,5
2 x 8 x 35 kg @8,5
(e1RM PR = 50,08 kg)

• 8-15 @7-10 x 3 sets flyes

• 8-15 @7-10 x 3 sets facepulls

• 8-15 @7-10 x 3 sets biceps isolation work

19.03.21

BW: 110,5 kg

Squat + chains (40 kg)
8 x 80 kg
8 x 85 kg
8 x 90 kg
8 x 95 kg @6
8 x 100 kg @7
8 x 105 kg @8
8 x 110 kg @9 (e1RM PR)
(e1RM PR = 144,36 kg)



• 8-15 @7-10 x 4 sets calf raises

20.03.21

BW: 110,5 kg

Slingshot bench
8 x 120 kg @9
6 x 125 kg @9,5
2 x 4 x 132,5 kg @9,5
(e1RM PR = 173,77 kg)

DB row
10 x 60 kg @7,5
2 x 10 x 60 kg @8
10 x 60 kg @8,5
(e1RM PR = 96,33 kg)

DB press
10 x 30 kg @7,5
2 x 10 x 30 kg @8
10 x 30 kg @8,5
(e1RM PR = 45,97 kg)

Chin-ups
8 x BW @8
6 x BW @7,5
6 x BW @8,5
6 x BW @9

21.03.21

BW: 110,4 kg

Squat w/ belt
5 x 145 kg @7
5 x 152,5 kg @8
5 x 160 kg @9
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
4 x 110 kg @8,5
3 x 115 kg @11
(1RM PR = 147,5 kg)

Press w/ belt
8 x 62,5 kg @7
8 x 65 kg @8
7 x 67,5 kg @11
(e1RM PR = 110,81 kg)

• 8-15 @7-10 x 3 sets nordic hamstrings

• 8-15 @7-10 x 3 sets biceps isolation work

• 8-15 @7-10 x 3 sets calf raises

22.03.21

BW: 111,7 kg

Press w/ belt
1 x 80 kg @7,5
3 x 8 x 62,5 kg
(e1RM PR = 110,81 kg)

Pull-ups w/ band assist (#3)
8 x BW @6,5
8 x BW @7,5
8 x BW @8
8 x BW @8,5

Dips
2 x 8 x BW @6,5
2 x 8 x BW @7

DB row
2 x 8 x 60 kg @6,5
2 x 8 x 60 kg @7
(e1RM PR = 96,33 kg)

25.03.21

BW: 112 kg

Deadlift w/ belt
5 x 200 kg @7,5
3 x 210 kg @12 *
(e1RM PR = 262,47 kg)

Floor press
6 x 100 kg @7
6 x 105 kg @8
6 x 110 kg @9
(e1RM PR = 148,67 kg)

* Den var der ikke helt i dag, men det bliver bedre i næste uge.

Barbell Medicine Strength I Template - Week 1

28.03.21

BW: 112,5 kg

Squat w/ belt
5 x 145 kg @7
5 x 152,5 kg @8
5 x 160 kg @9
(e1RM PR = 206,81 kg)

TnG bench
4 x 107,5 kg @7
4 x 112,5 kg @8
4 x 117,5 kg @9
(e1RM PR = 158,23 kg)

Deadlift + bands (#2)
5 x 160 kg @7
5 x 167,5 kg @8
5 x 175 kg @9 (e1RM PR)
(e1RM PR = 209,08 kg)

• Copenhagen adductors 4 x 8 x BW

29.03.21

BW: 113,7 kg

• 25 min LISS conditioning

• 7 min upper back work AMRAP (vertical pull)

• 7 min ab work AMRAP

• 12-15 @8 x 3 sets triceps isolation work

• 12-15 @8 x 3 sets biceps isolation work

• 12-15 @8-9 x 3 sets calf raises

31.03.21

BW: 114,2 kg

1ct paused bench w/ belt
5 x 100 kg @7
5 x 105 kg @8
5 x 110 kg @9
(1RM PR = 147,5 kg)

Squat + chains (40 kg)
5 x 110 kg @7
5 x 115 kg @8
5 x 120 kg @9
(e1RM PR = 144,36 kg)

Press, no belt
8 x 60 kg @7
8 x 62,5 kg @8
8 x 65 kg @9
(e1RM PR = 93,09 kg)

• Nordic hamstrings 3 x 6 x BW

03.04.21

BW: 113,7 kg

Deadlift w/ belt
5 x 185 kg @7
5 x 195 kg @8
5 x 205 kg @9
(e1RM PR = 262,47 kg)

Slingshot bench
5 x 125 kg @6,5
5 x 132,5 kg @7,5
5 x 140 kg @8,5
(e1RM PR = 173,77 kg)

3-0-3 tempo squat
8 x 95 kg @6,5
8 x 100 kg @7,5
8 x 105 kg @8,5
(e1RM PR = 152,05 kg)

• Reverse Nordics 4 x 6 x BW

Barbell Medicine Strength I Template - Week 2

04.04.21

BW: 114,2 kg

• 25 min LISS conditioning

• 7 min upper back work AMRAP (horizontal pull)

• 7 min ab work AMRAP

• 12-15 @8 x 3 sets triceps isolation work

• 12-15 @8 x 3 sets biceps isolation work

• 12-15 @8-9 x 3 sets calf raises

05.04.21

BW: 115,6 kg

Squat w/ belt
5 x 147,5 kg
5 x 160 kg @9
1 x 175 kg @8
5 x 147,5 kg
(e1RM PR = 206,81 kg)

TnG bench
4 x 120 kg @8,5
1 x 130 kg @8,5
2 x 4 x 115 kg @8,5
(e1RM PR = 158,23 kg)

Deadlift + bands (#2)
5 x 152,5 kg @6
5 x 160 kg @7
2 x 5 x 167,5 kg @8
(e1RM PR = 209,08 kg)

• Copenhagen adductors 4 x 8 x BW

07.04.21

BW: 115,3 kg

1ct paused bench w/ belt
4 x 120 kg @9
1 x 127,5 kg @8
2 x 4 x 110 kg
(1RM PR = 147,5 kg)

Squat + chains (40 kg)
5 x 105 kg @6
5 x 110 kg @7
2 x 5 x 115 kg @8
(e1RM PR = 144,36 kg)

Press, no belt
8 x 57,5 kg @6
8 x 60 kg @7
2 x 8 x 62,5 kg @8
(e1RM PR = 93,09 kg)

• Nordic hamstrings 3 x 6 x BW

09.04.21

BW: 115,3 kg

Deadlift w/ belt
5 x 190 kg
5 x 205 kg @9
1 x 225 kg @8,5
5 x 190 kg
(e1RM PR = 262,47 kg)



Slingshot bench
5 x 127,5 kg @7
5 x 135 kg @8
5 x 142,5 kg @9
2 x 5 x 135 kg @8,5
(e1RM PR = 173,77 kg)

3-0-3 tempo squat
8 x 95 kg @6
8 x 100 kg @7
2 x 8 x 105 kg @8
(e1RM PR = 152,05 kg)

• Reverse Nordics 4 x 6 x BW

Developmental Block - Week 1

11.04.21

BW: 114,7 kg

Deadlift + bands (#2)
4 x 6 x 162,5 kg @7,5 (e1RM PR)
(e1RM PR = 209,95 kg)

3-0-3 tempo squat
4 x 8 x 105 kg @7,5
(e1RM PR = 152,05 kg)

Leg curls
12 x 17,5 kg @9,5
10 x 17,5 kg @9,5
8 x 17,5 kg @9,5
12 x 15 kg @9,5
(e1RM PR = 29,86 kg)

Single leg deficit calf raises
15 x BW @9,5
3 x 12 x BW @10

12.04.21

BW: 115,6 kg

Press w/ belt
4 x 6 x 67,5 kg @7
(e1RM PR = 110,81 kg)

Chin-ups
6 x BW @6,5
2 x 6 x BW @7,5
6 x BW @8

TnG bench
4 x 8 x 100 kg @7,5
(e1RM PR = 158,23 kg)

Neutral-grip cable rows
2 x 12 x 85 kg @8,5
12 x 85 kg @9
12 x 85 kg @8,5
(e1RM PR = 133,56 kg)

14.04.21

BW: 115,3 kg

Squat w/ belt
5 x 147,5 kg
1 x 172,5 kg @7,5
2 x 5 x 147,5 kg
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
5 x 107,5 kg
1 x 125 kg @8
2 x 5 x 105 kg
(1RM PR = 147,5 kg)

Deadlift w/ belt
5 x 185 kg
1 x 217,5 kg @7,5
2 x 5 x 185 kg
(e1RM PR = 262,47 kg)

16.04.21

BW: 114,9 kg

Squat + chains (40 kg)
6 x 110 kg @7,5
3 x 6 x 110 kg 8
(e1RM PR = 144,36 kg)

Nordic hamstrings w/ band assist
8 x BW @8,5
8 x BW @9,5
8 x BW @10
8 x BW @9,5

Reverse nordics
4 x 8 x BW @7,5

Single leg deficit calf raises
15 x BW @7,5
12 x BW @8,5
12 x BW @9,5
12 x BW @10

18.04.21

BW: 115,2 kg

Slingshot bench
4 x 6 x 132,5 kg @7,5
(e1RM PR = 173,77 kg)

Single arm DB row
6 x 65 kg @6
10 x 65 kg @9,5
2 x 6 x 65 kg @6
(e1RM PR = 96,33 kg)

45° incline DB bench
4 x 8 x 37,5 kg @7,5
(e1RM PR= 58,78 kg)

Cable pulldown
4 x 8 x 70 kg @7,5 (e1RM PR)
(e1RM PR = 96,82 kg)

23.04.21

BW: 114,3 kg

Squat + chains (40 kg)
6 x 110 kg @7
6 x 110 kg @7,5
2 x 6 x 110 kg @7
(e1RM PR = 144,36 kg)

Nordic hamstrings w/ band assist (#3)
2 x 8 x BW @8,5
8 x BW @9,5
8 x BW @9

Reverse nordics
8 x BW @8,5
3 x 8 x BW @7,5

Single leg deficit calf raises
15 x BW @8
12 x BW @9,5
2 x 12 x BW @10

24.04.21

BW: 114,3 kg

Slingshot bench
6 x 127,5 kg @7,5
6 x 135 kg @9,5
2 x 6 x 127,5 kg @8
(e1RM PR = 173,77 kg)

Single arm DB row
6 x 65 kg @6,5
3 x 6 x 65 kg @7
(e1RM PR = 96,33 kg)

45° incline DB bench
3 x 8 x 37,5 kg @7,5
8 x 37,5 kg @8
(e1RM PR= 58,78 kg)

Cable pulldown
8 x 70 kg @6
8 x 75 kg @7,5
8 x 80 kg @9,5 (e1RM PR)
8 x 75 kg @8
(e1RM PR = 103,36 kg)

25.04.21

BW: 115,7 kg

RDL
8 x 162,5 kg @7
8 x 170 kg @8
8 x 177,5 kg @9
8 x 170 kg @8,5
(e1RM PR = 232,94 kg)

Split squat
12 x 50 kg @6
12 x 52,5 kg @7
2 x 12 x 55 kg @8
(e1RM PR = 103,83 kg)

Single leg curls
2 x 12 x 17,5 kg @7
12 x 17,5 kg @7,5
12 x 17,5 kg @8
(e1RM PR = 29,86 kg)

Single leg deficit calf raises
12 x BW @6,5
12 x BW @9,5
2 x 12 x BW @10

26.04.21

BW: 115,1 kg

Press w/ belt
8 x 62,5 kg @6
8 x 65 kg @7
8 x 67,5 kg @8
8 x 67,5 kg @8,5
(e1RM PR = 110,81 kg)

Chin-ups
8 x BW @8
8 x BW @8,5
2 x 8 x BW @9,5

TnG bench
10 x 90 kg @6,5
10 x 95 kg @8
10 x 100 kg @9
10 x 95 kg @8,5
(e1RM PR = 158,23 kg)

Neutral-grip cable rows
4 x 12 x 85 kg @7,5 (e1RM PR)
(e1RM PR = 138,66 kg)

28.04.21

BW: 115,6 kg

Squat w/ belt
8 x 125 kg @6
8 x 132,5 kg @7
2 x 8 x 140 kg @8
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
8 x 90 kg @6
8 x 95 kg @7
8 x 100 kg @8
8 x 100 kg @8,5
(1RM PR = 147,5 kg)

Deadlift w/ belt
8 x 170 kg @6
8 x 177,5 kg @7
2 x 8 x 187,5 kg @8
(e1RM PR = 262,47 kg)

30.04.21

BW: 115,6 kg

Front squat
8 x 80 kg @6
8 x 85 kg @7
2 x 8 x 90 kg @8
(e1RM PR = 124,67 kg)

Nordic hamstrings w/ band assist (#3)
2 x 8 x BW @7,5
8 x BW @8,5
8 x BW @9

Reverse nordics
8 x BW @8,5
3 x 8 x BW @7,5

Single leg deficit calf raises
15 x BW @9
12 x BW @9,5
2 x 12 x BW @10