bodybuilding.dk

020994 skrev:

DanielDørge skrev:

020994 skrev:

DanielDørge skrev:Har du planer om SL konkurrence på et tidspunkt?

Netop svaret på det i din log ;)
Det har jeg! Ved ikke hvad endnu og hvornår men det SKAL jeg!

Kanon! Ligger der en SL klub omkring hvor du bor?
Der er DM i raw styrkeløft i april næste år. Der stiller jeg op, sammen med 15-20 andre fra obbc.

Der er Rødby som er lige i nærheden.
Kunne være fristende, ville super gerne prøve det!
Har du stillet op tidligere?

Du kigger bare forbi Rødby!

charlie t skrev:

020994 skrev:

DanielDørge skrev:

020994 skrev:

DanielDørge skrev:Har du planer om SL konkurrence på et tidspunkt?

Netop svaret på det i din log ;)
Det har jeg! Ved ikke hvad endnu og hvornår men det SKAL jeg!

Kanon! Ligger der en SL klub omkring hvor du bor?
Der er DM i raw styrkeløft i april næste år. Der stiller jeg op, sammen med 15-20 andre fra obbc.

Der er Rødby som er lige i nærheden.
Kunne være fristende, ville super gerne prøve det!
Har du stillet op tidligere?

Du kigger bare forbi Rødby!

Hej Charlie! Har været nede og træne 1 gang, sammen med Wæver. Mener du kom i løbet af træningen ;)

13/10 Cube method - BB Day

Military press:
15x30 kg
10x40 kg
10x50 kg
5x60 kg
1x70 kg
3x1x70 kg Push

Floor press:
10x40 kg
10x60 kg
10x80 kg
6x100 kg
10x90 kg
2x10x70 kg

Pulldown:
3x10x60 kg

Barbell row:
5x10x40 kg

TG Pulldown:
3x10x70 kg

Dumbbell curl:
10x14 kg
10x16 kg
6x24 kg
10x16 kg

Calves Press:
4 sæt

14/10 Cube Method - Deads reps

Deadlift:
10x60 kg
6x80 kg
6x100 kg
6x120 kg
6x140 kg
6x160 kg
2x6x120 kg

Hip Thruster:
10x100 kg
10x100 kg
10x100 kg
10x110 kg PR

Legcurl:
15x50 kg
10x65 kg
10x65 kg
15x50 kg
15x50 kg

CG Pulldown:
10 sets a 10 reps

Cable row One arm:
4x12x22,5 kg

16/10 Cube method - Heavy Bench

Benchpress:
10x50 kg
10x60 kg
10x70 kg
5x80 kg
3x2x85 kg
15x70 kg

CG Benchpress:
10x50 kg
10x70 kg
3x80 kg
4x90 kg PR
10x70 kg

Laterals:
4x15x10 kg

Pulldown:
4x10x70 kg

BB Row:
10x50 kg
3x10x70 kg

Er du stærkere i smal bænk end alm. bænk?

DanielDørge skrev:Er du stærkere i smal bænk end alm. bænk?

Har til mere i almindelig bænk, men smal kører ligenu!!

020994 skrev:

DanielDørge skrev:Er du stærkere i smal bænk end alm. bænk?

Har til mere i almindelig bænk, men smal kører ligenu!!

Du laver 2'ere på 85 kg i alm. bænk, men en 4'er på 90 i smal bænk?
Så må du køre noget tungere alm. bænk

DanielDørge skrev:

020994 skrev:

DanielDørge skrev:Er du stærkere i smal bænk end alm. bænk?

Har til mere i almindelig bænk, men smal kører ligenu!!

Du laver 2'ere på 85 kg i alm. bænk, men en 4'er på 90 i smal bænk?
Så må du køre noget tungere alm. bænk

I know! Det er ikke ok! Mit max da jeg begyndte på Cube var 100 kg så har bare fulgt metoden derfra.
Mit fokus, bl.a på bb-dagen,har været smal bænk og høj volumen. Det fungerer rigtig godt for mig pt.

18/10 - Cube method - Explosive squat

Squat:
10x40 kg
3x60 kg
3x80 kg
2x90 kg
6x2x97,5 kg Fantastisk fart

En masse power clean teknik:
Fra denne artikel: http://www.t-nation.com/free_online_art ... _beginners
Til håndleddet ikke kunne mere.

RDL:
10x70 kg
10x80 kg
10x100 kg
8x100 kg

Lunges:
10x40 kg
6x60 kg
4x70 kg PR
3x70 kg

Legpress:
15x100 kg
25x100 kg
20x100 kg
15x100 kg

Back Raises:
4set a 10

Barbell hold og finger curls

020994 skrev:

charlie t skrev:Du kigger bare forbi Rødby!

Hej Charlie! Har været nede og træne 1 gang, sammen med Wæver. Mener du kom i løbet af træningen ;)

Hmm, der kommer så mange på besøg i Rødby Jeg kommer altid i løbet af træningen, det er svært at vænne sig til at der er mere end 5min transport til Rødby.

20/10 Cube method - BB day

Floorpress:
10x40 kg
10x60 kg
3x80 kg
3x100 kg
1x120 kg PR
10x60 kg

Mili/push
6x40 kg M
6x40 kg
1x60 kg M
1x60 kg
1x70 kg
1x85 kg PR

Powerclean teknik:


Curl:
5x40 kg
5x40 kg
5x40 kg
5x40 kg
5x40 kg
20x20 kg

Rear delt:
6 sæt

Calves press:
12x55 kg
12x55 kg
10x65 kg
10x65 kg -> 10x30 kg
10x45 kg
15x45 kg

21/10 Cube Method- deads heavy

Dødløft:
2x10x60 kg
5x80 kg
5x100 kg
3x120 kg
2x140 kg
1x160 kg
1x170 kg
1x180 kg
1x185 kg
1x190 kg med straps desværre
1x140 kg

Sumo:
10x100 kg
8x100 kg
6x100 kg
6x100 kg

Legcurl:
40x40 kg

Pulldown:
4x10x60 kg

Dumbbell Curl:
3 sæt

Exercise essentials:

1)Engage the working muscle FIRST(squeeze it before you move it).

2)Maintain continuous tension throughout the range. (This isnt as redundant or as simple as it seems). This might be the last thing to master, but important to think about nonetheless.

3)Maintain tension at the extremes of the range (meaning when youre fully lengthened or shortened). Do not allow the weight to bounce or change direction quickly.

4)Maintain proper posture. Chest tall, "stand proud" is the term i prefer all of the time. Chest up, chin straight ahead.

5)Take a muscle through its entire Range of Motion.
NOTE: this does not need to happen on each exercise as long as it happens within a given workout.

Getting a muscle fully shortened will make the biggest difference out of any of these point to your success. Learn what this means for all bodyparts.

6)Learn a muscles full range of motion. Its not complicated.
Trust me.

7)Heavy weights are only useful when used with control and tension. (Advanced athletes are able to use acceleration and control/tension at the same time).

8)Add acceleration ONLY once youve mastered all of these techniques.

9)Locking out is only bad when done with acceleration.

Escalating Leg Press
This one is pure shock and awe for the entire lower body. The good news is it's only one set; the bad news is it's probably the longest, most painful set of your life.

You're going to do one extended set with a "micro-stop" every fourth rep. At each stop your training partners will add a 45-pound plate (or a 25-pounder for weaker individuals). Be sure to only lock out every fourth rep, and only long enough to add the weights. The other reps should be short of lockout, using constant tension on the muscle with smooth turnarounds.

Perform as many 4-rep micro-stop sets as you can, which usually ends up equaling about 16 total reps.

It's key to begin this exercise with the right load, and that should be about 60 percent of your 10 RM. So if you can safely leg press 400 pounds for 10 reps, start with 240 pounds as your base weight.

Three-Second Descents
The key to size is maximizing time under tension or TUT. Three-second descents maximize this particular mechanical tension, and as such will leave you extremely sore for days.

To do them, start by doing a couple low-rep sets to get up to your working weight. Once you get there, do sets of 8 reps using 3-second descents.

Be sure to drive up hard out of the bottom – don't worry about the concentric tempo, just drive the weight up with force. Don't lock out either; stop just short.

Another tip is to use the foot placement that allows you to be at your absolute strongest. This isn't the time to be honing in on your quad sweep. The goal here is to dig deep and push the most weight you can while maintaining the 3-second descent.

The VMO is also known as the teardrop, the much-coveted quad muscle located right above the kneecap. To attack your VMO with the leg press, assume a close stance and place your feet slightly lower on the platform. These should be done when your legs are pumped so do plenty of warm-up sets to load blood in there.

The goal is to develop a ton of metabolic stress, so all sets will be performed like a piston and for a high number of reps. Do a couple of 25-rep sets to get up to your working weight. Drive up hard out of the bottom and get into a rhythm – just pump the weight up and down. Don't lock out. If you hit 25 reps, go up 25 or 45 pounds per side. Keep going until you just miss 25 reps.

To make this even better (or worse depending on how much you enjoy pain), superset the leg presses with partial leg extensions. The leg extension gets a bad rap among lifters and while it isn't a great mass building movement, it's very effective when supersetted with a meat and potatoes lift like the leg press.

Ramp up with several warm-up sets to get your knees ready and then do the following rep scheme: 20, 15, 10, and 8 reps, going progressively heavier each set. Only work the bottom half of the movement, and lean back in the seat!

Quad Sweep Supersets
This version of the leg press is more for quad sweep (vastus lateralis). Assume a wide stance and turn your toes out in a frog-style stance. Allow your knees to come down outside of your body, so you'll be sort of pushing your knees out as you lower the platform.

The concentric portion of the lift should be done explosively. Ideally your leg press will have stops that will allow you to perform rest-pause reps. Set the stops relatively high and let the weight rest for 1 second before blasting it back up explosively. You'll be surprised at how good this shortened range of motion feels.

Keep going up in weight until you can't get 20 reps and be sure to push yourself. If you reach 15 reps and need to rest a second before going for 20, that's okay. My last set sometimes involves 4 or 5 stops along the way to 20.

Do 20 reps on all sets. If you don't have stops, just blast the weight out of the bottom! Do not lock these out.

Now superset these with partial leg extensions, this time using the top half of the movement. Flex hard at the top and only lower the weight half way before driving back up. You'll need to lighten the weight considerably compared to what you were doing on the partials out of the bottom. These should burn like fire!

• Every day I was at the gym I trained my calves. So for 4-5 days a week in the off-season and 7 days a week pre-contest, I'd spend 10-15 minutes pounding on my pins.

Some days I'd do standing calf raises and some days I'd do seated calf raises. The exception was days when my feet started to ache – I'd skip calf training those days.

• I paired each set of raises for the soleus or gastrocnemius with a set of raises for the tibialis anterior.

• I went heavy on the soleus and gastroc work – sets of 8-12 reps using progressive resistance – and kept the reps on the tibialis raises relatively light (15-20 reps.

• I varied my foot position on the soleus and gastroc raises, not that toes in/toes out nonsense, but foot width. Some sets I'd have my feet quite wide apart, some sets only a few inches, and some sets the standard shoulder-width apart stance.

It went like this:

A1 Standing Calf Raise 5 x 8-10 reps (vary foot position)

Rest 30 seconds

A2 Tibialis Raise 5 x 15-25 reps

The result? I put a full inch on my calves in just a few months – up to 19 inches cold, 20 inches pumped. I was thrilled!

Do this on a selected rear delt exercise:

Week 1: 4 sets of 35 reps
Week 2: 4 sets of 20-25 reps
Week 3: 4 sets of 12-15 reps
Week 4: 4 sets of a traditional reverse pyramid: 35 reps, 25 reps, 15-20 reps, and then 8-12 reps. Increase the weight each set on these.

Finish your shoulder workout with a "destroyer" set of what I call hang and swings.

This is when you use a heavy weight and a very limited range of motion. By the end of the set, you'll look more like you're twitching the dumbbells rather than lifting them. That's okay. If you're in excruciating pain, then you're doing it right.

Lie face down on an incline bench and let the dumbbells hang down. Use a pair of heavy dumbbells and be sure to use wrist straps. Here's the rep scheme for the set:

Do 60 reps with heavy dumbbells with the partial range of motion hang and swing.
Drop the dumbbells when you hit 60 reps, and then grab a weight that's half of what you did. Do another 30 reps of hang and swings.
Drop the dumbbells and cut the weight in half again. Do 10 reps, but come all the way up with a full range of motion and flex your rear delts hard for 2 seconds on each rep.