bodybuilding.dk

10.04.20

BW: 117,1 kg

Pin squat
3 x 125 kg @8
3 x 132,5 kg @9
1 x 140 kg @8,5
3 x 132,5 kg @9
(e1RM PR = 155,88 kg)

TnG bench
3 x 112,5 kg @8
3 x 117,5 kg @9
1 x 122,5 kg @8
3 x 117,5 kg @9
(e1RM PR = 158,23 kg)

RDL
8 x 125 kg
8 x 132,5 kg
3 x 8 x 140 kg @6
(e1RM PR = 213,05 kg)

* Jeg valgte, at blande øvelserne fra fredagstræningen med øvelserne fra lørdagstræningen, da jeg først kan træne søndag igen og holder hviledag i morgen. Desuden blev RDL kørt lidt konservativt i dag, da jeg godt kan begynde at mærke udmattelsen fra programmet. Fra næste uge har jeg kun tre ugentlige træningssessioner, indtil jeg skal teste 1RM d. 16. maj.

12.04.20

BW: 116,2 kg

2ct paused deadlift @ 1" off floor
3 x 187,5 kg @8,5
3 x 192,5 kg @9,5
1 x 197,5 kg @8
3 x 187,5 kg @8,5
(e1RM PR = 216,28 kg)

Press w/ belt
3 x 77,5 kg @8
3 x 80 kg @9
1 x 82,5 kg @8,5
3 x 77,5 kg @8,5
(e1RM PR = 110,81 kg)

Close-grip 2ct paused bench
8 x 77,5 kg @6
8 x 82,5 kg @7
2 x 8 x 87,5 kg @8 (e1RM PR)
8 x 87,5 kg @8,5
(e1RM PR = 118,40 kg)

Strength Block - Week 9 (Specialization)

14.04.20

BW: 116,2 kg

Squat w/ belt
4 x 150 kg @8
1 x 160 kg @7,5
1 x 167,5 kg @9
2 x 4 x 147,5 kg @8,5
(e1RM PR = 206,81kg)

Pin bench
4 x 110 kg @8
1 x 120 kg @8
1 x 125 kg @9,5
2 x 4 x 110 kg @8,5
(e1RM PR = 148,59 kg)

TnG bench
4 x 105 kg @7
4 x 110 kg @8
4 x 115 kg @9,5
4 x 110 kg @8,5
(e1RM PR = 158,23 kg)

16.04.20

BW: 116,5 kg

Deadlift w/ belt
4 x 180 kg
1 x 205 kg @8,5
3 x 4 x 175 kg
(1RM PR = 260 kg)

1ct paused bench w/ belt
3 x 110 kg
1 x 122,5 kg @8,5
1 x 125 kg @9,5
2 x 3 x 110 kg
(e1RM PR = 146,42 kg)

HBBS
4 x 115 kg @7
4 x 120 kg @8
4 x 125 kg @9
4 x 120 kg @8,5
(e1RM PR = 148,86 kg)

19.04.20

BW: 116,5 kg

Squat, no belt
3 x 135 kg @8
3 x 142,5 kg @9
1 x 150 kg @8
3 x 135 kg @8,5
(e1RM PR = 176,71 kg)

2ct paused bench
3 x 110 kg @8
3 x 115 kg @9,5
1 x 117,5 kg @8
3 x 110 kg @8
(e1RM PR = 140,98 kg)

2" deficit deadlift
4 x 170 kg @7
4 x 177,5 kg @8
4 x 187,5 kg @9
4 x 177,5 kg @8
(e1RM PR = 224,94 kg)

• 8 min upper back work AMRAP

• 8 min ab work AMRAP

• 12-15 @8 x 5 sets biceps curls

Strength Block - Week 10 (Specialization)

21.04.20

BW: 115,7 kg

Squat w/ belt
3 x 152,5 kg @8
1 x 160 kg @7,5
1 x 165 kg @8,5
1 x 170 kg @9,5
3 x 150 kg @8
(e1RM PR = 206,81kg)

Pin bench
3 x 115 kg @8,5
1 x 120 kg @8
1 x 125 kg @9
3 x 112,5 kg @8
(e1RM PR = 148,59 kg)

TnG bench
4 x 105 kg @7
4 x 110 kg @8
4 x 115 kg @9
2 x 4 x 110 kg @8
(e1RM PR = 158,23 kg)

23.04.20

BW: 115,4 kg

Deadlift w/ belt
4 x 180 kg
1 x 200 kg @7,5
1 x 205 kg @8,5
4 x 175 kg
(1RM PR = 260 kg)

1ct paused bench w/ belt
3 x 110 kg
1 x 120 kg @8
1 x 125 kg @9
3 x 3 x 112,5 kg
(e1RM PR = 146,42 kg)

HBBS
4 x 115 kg @7
4 x 120 kg @8
4 x 125 kg @9
2 x 4 x 120 kg @8
(e1RM PR = 148,86 kg)

• 12-15 @8 x 5 sets biceps curls

Strength Block - Week 11 (Sports Form)

27.04.20

BW: 114,9 kg

Squat, no belt
3 x 142,5 kg @9,5
1 x 145 kg @8
(e1RM PR = 176,71 kg)

Squat w/ belt
3 x 147,5 kg @8
3 x 152,5 kg @9
1 x 160 kg @8
1 x 167,5 kg @9,5
3 x 147,5 kg @8,5
(e1RM PR = 206,81 kg)

2" deficit deadlift
4 x 170 kg @7
4 x 177,5 kg @8
4 x 187,5 kg @9
2 x 4 x 177,5 kg @8
(e1RM PR = 224,94 kg)

Træningen i dag blev en kombination af mit sidste planlagte træningspas fra sidste uge. Jeg har været i gang med at renovere hus henover weekenden, så træningen har ikke lige været prioriteret. Planen er nu, at jeg kører et pas i morgen, så jeg kan få indhentet det pres jeg mangler.

28.04.20

BW: 114,4 kg

2ct paused bench
3 x 112,5 kg @9
1 x 117,5 kg @8
(e1RM PR = 140,98 kg)

Pin bench
1 x 120 kg @8
1 x 125 kg @9
3 x 117,5 kg @9
2 x 3 x 112,5 kg @8,5
(e1RM PR = 148,59 kg)

TnG bench
4 x 105 kg @7
4 x 110 kg @8
4 x 115 kg @9
2 x 4 x 110 kg @8
(e1RM PR = 158,23 kg)

• 5 min upper back work AMRAP

01.05.20

BW: 114,7 kg

Deadlift w/ belt
3 x 185 kg
1 x 202,5 kg @8,5
1 x 207,5 kg @9
2 x 3 x 185 kg
(1RM PR = 260 kg)

1ct paused bench w/ belt
3 x 117,5 kg
1 x 120 kg @8
1 x 125 kg @9
2 x 2 x 117,5 kg
(e1RM PR = 146,42 kg)

HBBS
4 x 115 kg @7
4 x 120 kg @8,5
4 x 122,5 kg @9
4 x 117,5 kg @8
4 x 117,5 kg @8,5
(e1RM PR = 148,86 kg)

• 12-15 @8 x 3 sets biceps curls

03.05.20

BW: 114,6 kg

Squat, no belt
3 x 135 kg @8
3 x 142,5 kg @9,5
1 x 145 kg @8
3 x 135 kg @8,5
(e1RM PR = 176,71 kg)

2ct paused bench
3 x 110 kg @8
3 x 115 kg @9,5
1 x 117,5 kg @8
3 x 110 kg @8
(e1RM PR = 140,98 kg)

2" deficit deadlift
4 x 170 kg @7
4 x 177,5 kg @8
4 x 187,5 kg @9
2 x 4 x 177,5 kg @8
(e1RM PR = 224,94 kg)

05.05.20

BW: 114,9 kg

Squat w/ belt
3 x 145 kg @8
3 x 152,5 kg @9
1 x 160 kg @8
1 x 167,5 kg @9
(e1RM PR = 206,81kg)



Pin bench
3 x 110 kg @8
3 x 115 kg @9
1 x 120 kg @8
1 x 125 kg @9
(e1RM PR = 148,59 kg)

TnG bench
4 x 105 kg @7
4 x 110 kg @8
4 x 115 kg @9
4 x 110 kg @8
(e1RM PR = 158,23 kg)

08.05.20

BW: 114,3 kg

Deadlift w/ belt
3 x 185 kg
1 x 200 kg @8
1 x 210 kg @9,5
2 x 3 x 185 kg
(1RM PR = 260 kg)

1ct paused bench w/ belt
2 x 117,5 kg
1 x 122,5 kg @8
1 x 127,5 kg @9,5
2 x 2 x 117,5 kg
(e1RM PR = 146,42 kg)

HBBS
4 x 115 kg @7
4 x 120 kg @8
4 x 125 kg @9
4 x 120 kg @8
(e1RM PR = 148,86 kg)

10.05.20

BW: 114,6 kg

Squat, no belt
2 x 140 kg @8
1 x 147,5 kg @8
2 x 147,5 kg @9
2 x 140 kg @8
(e1RM PR = 176,71 kg)

2ct paused bench
2 x 112,5 kg @8
1 x 117,5 kg @8
2 x 117,5 kg @9
2 x 112,5 kg @8
(e1RM PR = 140,98 kg)

2" deficit deadlift
4 x 170 kg @7
4 x 177,5 kg @8
4 x 187,5 kg @9
4 x 177,5 kg @8
(e1RM PR = 224,94 kg)

Strength Block - Week 13 (Realization)

11.05.20

BW: 114,6 kg

Squat w/ belt
3 x 1 x 145 kg
(e1RM = 175,39 kg)
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
3 x 1 x 107,5 kg
(e1RM = 130,37 kg)
(e1RM PR = 146,42 kg)

Deadlift w/ belt
2 x 1 x 177,5 kg
(e1RM = 214,72 kg)
(1RM PR = 260 kg)

13.05.20

BW: 115,1 kg

Squat w/ belt
2 x 1 x 140 kg
(e1RM = 175,39 kg)
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
2 x 1 x 105 kg
(e1RM = 130,37 kg)
(e1RM PR = 146,42 kg)

Deadlift w/ belt
1 x 172,5 kg
(e1RM = 214,72 kg)
(1RM PR = 260 kg)

15.05.20

BW: 114,1 kg

Squat w/ belt
1 x 135 kg
(e1RM = 175,39 kg)
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
1 x 100 kg
(e1RM = 130,37 kg)
(e1RM PR = 146,42 kg)

16.05.20

TEST

BW: 114,1 kg

Squat w/ belt
1 x 167,5 kg @8,5
1 x 175 kg @9,5
1 x 180 kg @10
(e1RM PR = 206,81 kg)









1ct paused bench w/ belt
1 x 120 kg @8,5
1 x 125 kg @9,5
1 x 127,5 kg @10
(e1RM PR = 146,42 kg)





Deadlift w/ belt
1 x 200 kg @8
1 x 210 kg @9
1 x 220 kg @10
(1RM PR = 260 kg)







TOTAL: 527,5 kg

Pivot Block - Week 1

18.05.20

BW: 114,1 kg

Squat w/ belt
6 x 130 kg @7
6 x 137,5 kg @8
6 x 145 kg @9
(e1RM PR = 206,81 kg)

Close-grip bench
10 x 80 kg @7
10 x 85 kg @8
10 x 90 kg @9,5
(e1RM PR = 148,15 kg)

Split squat
12 x 40 kg @7
12 x 42,5 kg @8
12 x 45 kg @9
(e1RM PR = 76,57 kg)

20.05.20

BW: 114,3 kg

A1 - 1ct paused bench w/ belt
5 x 75 kg
5 x 85 kg
9 x 97,5 kg (AMRAP)
5 x 102,5 kg
1 x 112,5 kg
1 x 117,5 kg
1 x 122,5 kg
(e1RM PR = 146,42 kg)

B1 - TnG bench
3 x 10 x 75 kg
(e1RM PR = 158,23 kg)

A2/B2 - Chin-ups
10 x 5 x BW

23.05.20

BW: 113,7 kg

Rack pull, mid shin
3 x 8 x 160 kg @7,5
(e1RM PR = 237,54 kg)

Dips
3 x 8 x BW @6,5

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

Upright rowings
3 x 12 x 30 kg @7,5
(e1RM PR = 70,72 kg)

Lying triceps extension w/ EZ-bar
15 x 40 kg @7 (e1RM PR)
2 x 15 x 40 kg @8,5
(e1RM PR = 77,67 kg)

Pivot Block - Week 2

25.05.20

BW: 114 kg

SSB squat w/ belt
6 x 110 kg @6
6 x 115 kg @7
2 x 6 x 120 kg @8,5 (e1RM PR)
(e1RM PR = 150,19 kg)

2ct paused Spoto press
6 x 90 kg @6
6 x 95 kg @7,5
6 x 100 kg @8,5 (e1RM PR)
6 x 100 kg @9
(e1RM PR = 125,16 kg)

Leg curls
2 x 15 x 15 kg @7 (e1RM PR)
12 x 17,5 kg @9,5
(e1RM PR = 28,96 kg)

DB row
3 x 12 x 50 kg @7,5
(e1RM PR = 96,33 kg)

Barbell curls
12 x 40 kg @9
10 x 40 kg @9
8 x 40 kg @9
(e1RM PR = 77,22 kg)

26.05.20

BW: 113,7 kg

Sumo deadlift w/ belt + bands (#2)
6 x 150 kg @6
6 x 157,5 kg @7
2 x 6 x 165 kg @8 (e1RM PR)
(e1RM PR = 209,92 kg)

Axle bar press w/ belt
6 x 55 kg @6
6 x 57,5 kg @7
2 x 6 x 60 kg @8 (e1RM PR)
(e1RM PR = 76,34 kg)

Hatfield squat
3 x 12 x 100 kg @7 (e1RM PR)
(e1RM PR = 166,94 kg)

DB flyes
3 x 15 x 20 kg @8
(e1RM PR = 36,70 kg)

Hammer curls
12 x 20 kg @8
2 x 10 x 20 kg @8,5
(e1RM PR = 36,70 kg)

The Bridge® - Week 1

01.06.20

BW: 113,2 kg

Squat w/ belt
5 x 130 kg @6
5 x 137,5 kg @7
5 x 145 kg @8
(e1RM PR = 206,81 kg)

Close-grip bench
4 x 97,5 kg @7
4 x 102,5 kg @8
4 x 107,5 kg @9
(e1RM PR = 148,15 kg)

Rack pull, mid shin
7 x 160 kg @6
7 x 167,5 kg @7
7 x 175 kg @8
(e1RM PR = 237,54 kg)

02.06.20

BW: 113,1 kg

2ct paused squat
4 x 120 kg @7
4 x 125 kg @8
4 x 132,5 kg @9,5
(e1RM PR = 168 kg)



Press w/ belt
5 x 67,5 kg @6,5
5 x 70 kg @8
5 x 72,5 kg @9,5
(e1RM PR = 110,81 kg)

Pendlay row
8 x 75 kg @6
8 x 80 kg @7
2 x 8 x 85 kg @8
(e1RM PR = 148,51 kg)

05.06.20

BW: 112,5 kg

Deadlift w/ belt
5 x 172,5 kg @7
5 x 180 kg @8
5 x 190 kg @9
(1RM PR = 260 kg)

1ct paused bench w/ belt
5 x 97,5 kg @6
5 x 102,5 kg @7,5
5 x 107,5 kg @9
(e1RM PR = 146,42 kg)

3-0-3 tempo squat
8 x 80 kg @6
8 x 85 kg @7
8 x 90 kg @8
(e1RM PR = 144,98 kg)

06.06.20

BW: 112 kg

• 25 min steady state @6

• 7 min upper back work AMRAP

• 7 min ab work AMRAP

• 12-15 @8 x 3 sets biceps curls

• 12-15 @8 x 3 sets triceps pushdowns

The Bridge® - Week 2

08.06.20

BW: 112,4 kg

Squat w/ belt
5 x 130 kg @6
5 x 137,5 kg @7,5
3 x 5 x 145 kg @8,5
(e1RM PR = 206,81 kg)



Close-grip bench
4 x 97,5 kg @7
4 x 102,5 kg @8
2 x 4 x 107,5 kg @9
(e1RM PR = 148,15 kg)

Rack pull, mid shin
7 x 160 kg @6
7 x 167,5 kg @7
2 x 7 x 175 kg @8
(e1RM PR = 237,54 kg)

10.06.20

BW: 112,5 kg

2ct paused squat
4 x 120 kg @7,5
4 x122,5 kg @8,5
2 x 4 x 125 kg @9
(e1RM PR = 168 kg)

Press w/ belt
5 x 65 kg @6,5
5 x 65 kg @7
5 x 67,5 kg @8
2 x 5 x 67,5 kg @8,5
5 x 67,5 kg @9
(e1RM PR = 110,81 kg)

Pendlay row
8 x 77,5 kg @6
8 x 82,5 kg @7
3 x 8 x 87,5 kg @8
(e1RM PR = 148,51 kg)

12.06.20

BW: 112,4 kg

Deadlift w/ belt
5 x 165 kg @6
5 x 172,5 kg @7
3 x 5 x 180 kg @8
(1RM PR = 260 kg)

1ct paused bench w/ belt
5 x 95 kg @6
5 x 100 kg @7,5
5 x 105 kg @8,5
5 x 102,5 kg @8,5
5 x 102,5 kg @9
5 x 100 kg @9
(e1RM PR = 146,42 kg)

3-0-3 tempo squat
8 x 80 kg @6
8 x 85 kg @7
2 x 8 x 90 kg @8
(e1RM PR = 144,98 kg)