bodybuilding.dk

29.10.20

BW: 115,3 kg

• 7 min upper back work AMRAP

• 7 min ab work AMRAP

• 12-15 @8 x 3 sets triceps pushdowns

• 12-15 @8 x 3 sets biceps curls

30.10.20

BW: 115,3 kg

Squat + bands (#4) *
4 x 120 kg @7
4 x 125 kg @8
4 x 132,5 kg @9
4 x 125 kg @8
(e1RM PR = 153,53 kg)

TnG bench
5 x 117,5 kg @7
5 x 122,5 kg @8
5 x 127,5 kg @9
3 x 5 x 120 kg @8
5 x 120 kg @8,5
(e1RM PR = 158,23 kg)

Incline DB bench
10 x 32,5 kg @7
10 x 35 kg @8
10 x 37,5 kg @9
2 x 10 x 35 kg @8
(e1RM PR = 57,51 kg)

* RPE'en var nok lavere end angivet og jeg manglede to back-off sets, hvis jeg skulle følge programmet. Smerterne i venstre baglår var dog så trælse, at jeg valgte at stoppe. Jeg havde også brugt en del tid på, at undersøge alternativer med og uden bælte, bl.a. squat med knee wraps. Det er heldigvis sidste uge med overload squat, så fra næste uge hedder den 2ct paused squat om fredagen.

31.10.20

BW: 114,8 kg

Rack pull, mid shin
4 x 185 kg @7
4 x 195 kg @8
4 x 205 kg @9
3 x 4 x 195 kg @8
(e1RM PR = 237,54 kg)

Slingshot bench
4 x 140 kg @7
4 x 147,5 kg @8
4 x 155 kg @9,5
4 x 147,5 kg @8,5
4 x 147,5 kg @9
(e1RM PR = 173,77 kg)

Pendlay row
10 x 100 kg @7
10 x 105 kg @8
10 x 110 kg @9 (e1RM PR)
2 x 10 x 105 kg @8
(e1RM PR = 155,59 kg)

Powerlifting II - Week 5

02.11.20

BW: 114,7 kg

Squat w/ belt
5 x 147,5 kg
1 x 182,5 kg @8
5 x 165 kg @8,5
3 x 5 x 147,5 kg
(e1RM PR = 206,81 kg)

1ct paused bench w/ belt
1 x 135 kg @8,5
4 x 122,5 kg @9
5 x 4 x 110 kg
(e1RM PR = 146,42 kg)

Press w/ belt
8 x 67,5 kg @7
8 x 70 kg @8
8 x 72,5 kg @9
8 x 70 kg @8,5
8 x 70 kg @9
(e1RM PR = 110,81 kg)

03.11.20

BW: 114 kg

• 8 min upper back work AMRAP

• 8 min ab work AMRAP

• 12-15 @8 x 4 sets triceps pushdowns

• 12-15 @8 x 4 sets biceps curls

Jeg springer let og elegant henover LISS- og HIIT-cardioen for tiden, da jeg simpelthen ikke gider. Til gengæld laver jeg Nordic Hamstrings, Copenhagen Adductors og Facepulls af 3 sets under hver GPP-træningspas.

04.11.20

BW: 114,1 kg

Deadlift w/ belt
1 x 230 kg @9
5 x 210 kg @9,5
4 x 5 x 185 kg
(1RM PR = 260 kg)

Floor press
6 x 110 kg @7
6 x 115 kg @8
6 x 120 kg @9
2 x 6 x 115 kg @8,5
6 x 115 kg @9
(e1RM PR = 147,97 kg)

05.11.20

BW: 114 kg

• 8 min upper back work AMRAP

• 8 min ab work AMRAP

• 12-15 @8 x 4 sets triceps pushdowns

• 12-15 @8 x 4 sets biceps curls

06.11.20

BW: 114,7 kg

TnG bench
5 x 117,5 kg @7
5 x 122,5 kg @8
5 x 127,5 kg @9,5
5 x 120 kg @8
5 x 120 kg @8,5
(e1RM PR = 158,23 kg)

Incline DB bench
10 x 35 kg @7
10 x 37,5 kg @8
10 x 40 kg @9
2 x 10 x 37,5 kg @8
(e1RM PR = 57,51 kg)

07.11.20

BW: 114,7 kg

2ct paused deadlift @ 1" off floor
4 x 175 kg @7
4 x 185 kg @8
4 x 195 kg @9 (e1RM PR)
4 x 185 kg @8
2 x 4 x 185 kg @8,5
(e1RM PR = 225,96 kg)

2ct paused bench
4 x 117,5 kg @7
4 x 122,5 kg @8
4 x 127,5 kg @9,5 (e1RM PR)
2 x 4 x 120 kg @8,5
4 x 120 kg @9
(e1RM PR = 145,22 kg)

Pendlay row
10 x 100 kg @7
10 x 105 kg @8
10 x 110 kg @9
2 x 10 x 105 kg @8
(e1RM PR = 155,59 kg)

Powerlifting II - Week 6

08.11.20

BW: 114,3 kg

Squat w/ belt
5 x 147,5 kg
1 x 185 kg @8
5 x 167,5 kg @9
3 x 5 x 150 kg
(e1RM PR = 206,81 kg)

• 8 min upper back work AMRAP

• 12-15 @8 x 4 sets triceps isolation work

• 12-15 @8 x 4 sets biceps isolation work

09.11.20

BW: 114,3 kg

• 30 min LISS conditioning @6

• Nordic hamstrings 3 x 6 x BW

• Copenhagen adductors 3 x 6 x BW

1ct paused bench w/ belt
1 x 135 kg @8,5
4 x 125 kg @9
5 x 4 x 112,5 kg
(e1RM PR = 146,42 kg)

Press w/ belt
8 x 67,5 kg @7
8 x 70 kg @8
8 x 72,5 kg @9
2 x 8 x 70 kg @8,5
(e1RM PR = 110,81 kg)

• 8 min ab work AMRAP

• 12-15 @8 x 3 sets facepulls

11.11.20

BW: 114,4 kg

• Nordic hamstrings 3 x 6 x BW

Deadlift w/ belt
5 x 185 kg
1 x 230 kg @8,5
5 x 205 kg @8,5
3 x 5 x 182,5 kg
(1RM PR = 260 kg)



• 12-15 @8 x 3 sets facepulls

Floor press
6 x 112,5 kg @7
6 x 117,5 kg @8
6 x 122,5 kg @9,5 (e1RM PR)
6 x 115 kg @7,5
2 x 6 x 115 kg @8,5
(e1RM PR = 148,67 kg)

• 8 min upper back work AMRAP

• 12-15 @8 x 4 sets biceps isolation work

• Copenhagen adductors 3 x 6 x BW

13.11.20

BW: 113,4 kg

2ct paused squat
4 x 130 kg @7
4 x 137,5 kg @8
4 x 145 kg @9
3 x 4 x 137,5 kg @8
(e1RM PR = 177,17 kg)

TnG bench
1 x 140 kg @8
4 x 5 x 115 kg
(e1RM PR = 158,23 kg)

Incline DB bench
10 x 37,5 kg @7
10 x 42,5 kg @9,5 (e1RM PR)
10 x 40 kg @8,5
10 x 40 kg @9
10 x 40 kg @9,5
(e1RM PR = 58,78 kg)

• 8 min ab work AMRAP

15.11.20

BW: 114 kg

2ct paused deadlift @ 1" off floor
4 x 177,5 kg @7
4 x 187,5 kg @8
4 x 197,5 kg @9 (e1RM PR)
4 x 187,5 kg @8
4 x 187,5 kg @8,5
4 x 187,5 kg @9
(e1RM PR = 228,85 kg)



2ct paused bench
4 x 115 kg @7
4 x 120 kg @8,5
4 x 122,5 @9
4 x 117,5 kg @7,5
2 x 4 x 117,5 kg @8
(e1RM PR = 145,22 kg)

Pendlay row
10 x 102,5 kg @7
10 x 107,5 kg @8
10 x 112,5 kg @9 (e1RM PR)
10 x 107,5 kg @9
(e1RM PR = 159,12 kg)

• 12-15 @8 x 4 sets triceps isolation work

Powerlifting II - Week 7

16.11.20

BW: 114 kg

Squat w/ belt
1 x 185 kg @8
6 x 162,5 kg @9
(e1RM PR = 206,81 kg)





1ct paused bench w/ belt
1 x 135 kg @8
5 x 122,5 kg @9
(e1RM PR = 146,42 kg)

3ct paused bench
6 x 105 kg @7
6 x 110 kg @8,5
6 x 115 kg @10 (e1RM PR)
(e1RM PR = 137,40 kg)

18.11.20

BW: 114,4 kg

Deadlift w/ belt
1 x 232,5 kg @8
6 x 205 kg @8,5
(1RM PR = 260 kg)





Close-grip bench
1 x 132,5 kg @8
4 x 125 kg @9
(e1RM PR = 148,15 kg)

Squat, no belt *
8 x 120 kg @7
8 x 125 kg @8
8 x 132,5 kg @9
(e1RM PR = 176,71 kg)

• Nordic hamstrings 3 x 6 x BW

• Copenhagen adductors 3 x 6 x BW

• 12-15 @8 x 3 sets facepulls

• 9 min upper back work AMRAP

• 12-15 @8 x 5 sets biceps isolation work

* Jeg var meget konservativ med min RPE-vurdering under squat af hensyn til min skade i venstre baglår.

19.11.20

BW: 113,9 kg

• 9 min ab work AMRAP

• 12-15 @8 x 5 sets triceps isolation work

20.11.20

BW: 114,5 kg

2ct paused squat
1 x 162,5 kg @8,5
5 x 145 kg @9
(e1RM PR = 177,17 kg)



• Nordic hamstrings 1 x 6 x BW *

• Copenhagen adductors 3 x 6 x BW

• 12-15 @8 x 3 sets facepulls

TnG bench
1 x 142,5 kg @8,5
6 x 122,5 kg @9
(e1RM PR = 158,23 kg)

Close-grip floor press
8 x 92,5 kg @7
8 x 97,5 kg @8
8 x 102,5 kg @9 (e1RM PR)
(e1RM PR = 134,51 kg)

• 9 min upper back work AMRAP

• 12-15 @8 x 5 sets biceps isolation work

* Jeg fik endnu en skade! En lille forstrækning af lægmuskulaturen i venstre side under mit første sæt. Jeg testet squat- og dødløftbevægelserne som det første bagefter, men mærkede heldigvis intet her. Jeg kan kun mærke lette smerter, når jeg knæflekterer aktivt, så tror ikke umiddelbart det får betydning for den primære træning.

21.11.20

BW: 113,8 kg

2ct paused deadlift @ 1" off floor
1 x 212,5 kg @8,5
5 x 190 kg @9
(e1RM PR = 228,85 kg)



2ct paused bench
1 x 130 kg @8
5 x 117,5 kg @9
(e1RM PR = 145,22 kg)

RDL
8 x 150 kg @7
8 x 157,5 kg @8
8 x 165 kg @9 (e1RM PR)
(e1RM PR = 216,54 kg)

• 12-15 @8 x 5 sets triceps isolation work

• 9 min ab work AMRAP

Powerlifting II - Week 8

22.11.20

BW: 113,8 kg

Squat w/ belt
1 x 187,5 kg @8,5
4 x 172,5 kg @9
2 x 4 x 160 kg
(e1RM PR = 206,81 kg)



1ct paused bench w/ belt
1 x 135 kg @8
3 x 130 kg @9,5
3 x 3 x 122,5 kg
(e1RM PR = 146,42 kg)

3ct paused bench
6 x 100 kg @7
6 x 105 kg @8,5
6 x 107,5 kg @9
2 x 6 x 102,5 kg @8,5
(e1RM PR = 137,40 kg)

• 12-15 @8 x 5 sets biceps isolation work

• 12-15 @8 x 5 sets triceps isolation work

• 12-15 @8 x 3 sets facepulls

• 9 min upper back work AMRAP

23.11.20

BW: 114 kg

Deadlift w/ belt
4 x 220 kg @9
1 x 235 kg @8,5
2 x 4 x 200 kg
(1RM PR = 260 kg)





Close-grip bench
1 x 132,5 kg @8
4 x 125 kg @9
4 x 120 kg @8
4 x 120 kg @8,5
(e1RM PR = 148,15 kg)

Squat, no belt
8 x 125 kg @7
8 x 132,5 kg @8
8 x 140 kg @9 (e1RM PR)
8 x 132,5 kg @8,5
(e1RM PR = 183,73 kg)



• Copenhagen adductors 3 x 6 x BW

• 9 min ab work AMRAP

24.11.20

BW: 114 kg

TnG bench
5 x 115 kg
1 x 142,5 kg @8,5
4 x 5 x 115 kg
(e1RM PR = 158,23 kg)

• 9 min upper back work AMRAP

• 12-15 @8 x 5 sets biceps isolation work

• 12-15 @8 x 5 sets triceps isolation work

• 12-15 @8 x 3 sets facepulls

25.11.20

BW: 114 kg

2ct paused squat
3 x 147,5 kg @8
3 x 155 kg @9 *
1 x 162,5 kg @8
3 x 147,5 kg @8
(e1RM PR = 177,17 kg)





Wide-grip bench
8 x 105 kg @7
8 x 110 kg @8
8 x 115 kg @9,5
8 x 110 kg @9,5
(e1RM PR = 148,58 kg)

• Copenhagen adductors 3 x 6 x BW

• 9 min ab work AMRAP

* Lidt stripper-squat over den sidste rep, men følte faktisk et fint overskud efter.

26.11.20

BW: 113,3 kg

2ct paused deadlift @ 1" off floor
3 x 192,5 kg @7,5
3 x 202,5 kg @8,5
1 x 212,5 kg @8 (e1RM PR)
3 x 192,5 kg @8
(e1RM PR = 230,48 kg)

2ct paused bench
3 x 120 kg @7,5
3 x 125 kg @8,5
1 x 132,5 kg @8
3 x 120 kg @8
(e1RM PR = 145,22 kg)

27.11.20

BW: 112,5 kg

RDL
8 x 155 kg @7
8 x 162,5 kg @8
8 x 170 kg @9 (e1RM PR)
8 x 162,5 kg @8
(e1RM PR = 223,10 kg)

Powerlifting II - Week 9

29.11.20

BW: ? kg

1ct paused bench w/ belt
3 x 122,5 kg
3 x 130 kg @9
1 x 135 kg @8
3 x 3 x 122,5 kg
(e1RM PR = 146,42 kg)

• 7 min upper back work AMRAP

• 5 min ab work AMRAP

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

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

30.11.20

BW: 112,9 kg

Squat w/ belt
4 x 162,5 kg
4 x 175 kg @9
1 x 187,5 kg @8
2 x 4 x 162,5 kg
(e1RM PR = 206,81 kg)





3ct paused bench
6 x 100 kg @6,5
6 x 105 kg @7,5
6 x 110 kg @8,5 (e1RM PR)
6 x 107,5 kg @8
6 x 107,5 kg @8,5
(e1RM PR = 137,67 kg)

01.12.20

BW: 113,1 kg

Close-grip bench
4 x 120 kg @7,5
4 x 127,5 kg @9
1 x 135 kg @8
2 x 4 x 120 kg @8
(e1RM PR = 148,15 kg)

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

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

02.12.20

BW: 113,8 kg

Deadlift w/ belt
4 x 200 kg
4 x 220 kg @9,5
1 x 235 kg @9,5
2 x 4 x 200 kg
(1RM PR = 260 kg)



2ct paused squat
8 x 120 kg @7
8 x 125 kg @8
8 x 132,5 kg @9
8 x 125 kg @8
(e1RM PR = 177,17 kg)

04.12.20

BW: 113,9 kg

Pin squat
3 x 145 kg @8
3 x 152,5 kg @9
1 x 160 kg @8,5 (e1RM PR)
3 x 145 kg @8,5
(e1RM PR = 170,39 kg)







TnG bench
1 x 140 kg @8
6 x 5 x 115 kg @<8
(e1RM PR = 158,23 kg)

Close-grip floor press
8 x 95 kg @7
8 x 100 kg @8,5
8 x 102,5 kg @9
8 x 97,5 kg @8
(e1RM PR = 134,51 kg)

• 7 min upper back work AMRAP