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Sidste uge:

Squat (high bar uden bælte):
op til 3 x 130

DL:
op til 6 x 162

BP:
op til 5 x 102,5

MP:
op til 7 x 60

Upper:

BP:
10 x 70
10 x 70
10 x 70
10 x 70

Pullups:
6
6
5
5

B1) DB Incline
12 x 24
10 x 24
10 x 24
10 x 24

B2) DB CS ROW:
12 x 18
12 x 18
12 x 18
10 x 18

DB Skulderpres:
10 x 14
8 x 14
8 x 14

Cable row:
10 x 30
10 x 30
10 x 30

Squat:
10 x 80
10 x 85
10 x 90
7 x 95

RDL:
10 x 100
10 x 100
10 x 100
8 x 100

DB BSS:
12 x 12
10 x 12
8 x 12

1 leg leg curl:
10
8
7

BP:
5 x 72,5
5 x 82,5
9 x 92,5
5 x 82,5
5 x 82,5
5 x 82,5

Pullups:
8
5
5
4
4
4

MP:
5 x 50
5 x 50
5 x 50
5 x 50
5 x 50

Cable Rows:
10 x 40
10 x 40
10 x 40
10 x 40

Dips:
12
8
6

Rear lateral raises:
10
8
8

Pullups (pause i toppen)
5
5
3
3
3

BP:
5 x 90
5 x 90
5 x 90
5 x 90

Cable Rows:
12 x 40
12 x 40
10 x 40
10 x 35

BTN Skulderpres:
12 x 30
10 x 30
9 x 30
8 x 30

Cable flyes:
12 x 7,5
12 x 5
12 x 5
12 x 5

DB Curls:
15 x 8
12 x 8
9 x 8

Squat:
5 x 105
5 x 105
5 x 105
5 x 105

45 Back extensions:
10 x 10
10 x 10
10 x 10
10 x 10

C1) NG Chinups:
10
8
7
6

C2) DB Lunges
10 x 12
10 x 12
10 x 12

A1)Pullups (1 sek pause i toppen og helt ned og strække)
5
5
5
5

A2)Incline DB bænkpres:
10 x 30
8 x 30
8 x 30
7 x 30

B1) CS DB Rows:
10 x 18
10 x 18
10 x 18
8 x 18

B2) Flad db bænkpres:
10 x 22
10 x 22
8 x 22
8 x 22

1 arm Cable rows:
12
12
12

Cable flyes:
12
12
10

A1) DB incline 45
6 x 34
6 x 34
6 x 34
6 x 34
5 x 34

A2) Pullups
8
6
6
5
5

B) DB BP/flyes excentrisk
10 x 18
10 x 18
10 x 18

C1) DB Rows:
12 x 26
12 x 26
10 x 26

C2) Lateral Raises
12 x 6
12 x 6
12 x 6

D1) DB OH Extensions
15 x 8
15 x 8
12 x 8
12 x 8

D2) Seated DB Curls
12 x 8
10 x 8
10 x 8
10 x 8

A) Squat:
5 x 110
5 x 110
5 x 110
5 x 110

B) Front foot elevated split squats
10 x 10
10 x 10
10 x 10

C) Hyperextensions 0g
10
10
8
8

Cable Rows:
8 x 40
8 x 40
8 x 40
8 x 40

D) Nordic Hamstring negativer
3
3
3

Hanging Leg Raises:
8
6
4
4

A) MP
8 x 40
8 x 40
8 x 40
8 x 40
8 x 40

B1) Rear lateral raises
12 x 5
12 x 5
10 x 5
10 X 5

B2) Lateral raises
15 x 5
12 x 5
12 x 5
12 x 5

C1) Incline Curls
8 x 14
7 x 14
6 x 14
6 x 14

C2) Dips
8
8
8
8

D) Robe Curls
12 x 15
12 x 15
12 x 15

E) OH extensions
15 x 8
15 x 8
15 x 8

A) Squat:
8 x 100
8 x 100
8 x 100
6 x 100
6 x 100

B) DB Elevated split squats:
8 x 14
8 x 14
8 x 14

C) 45 Back extension
10 x 10
10 x 10
10 x 10
8 x 10

D)1 Leg curls:
10 x 3 blokke
10 x 2 blokke
10 x 2 blokke

A1) Pullups
8
6
6
6

A2) Incline db BP
10 x 28
10 x 28
10 x 28
8 x 28

B) Cable Rows:
10 x 40
10 x 40
10 x 40
8 x 40

C) DB BP 1-1/4
10 x 22
8 x 22
6 x 22
6 x 22

D) DB CS rows
10 X 18
10 X 18
10 X 18

E) Cable flyes
15
12
12

BB Bænkpres:
5 x 90
5 x 90
5 x 90
5 x 90
5 x 90

DB Rows:
6 x 34
6 x 34
6 x 34
6 x 34

MP:
7 x 50
7 x 50
7 x 50
7 x 50

Pulldown:
8 x 50
8 x 50
8 x 50

DB skullcrushers:
12 x 12
12 x 12
10 x 12

DB Curls:
12 x 12
12 x 12
11 x 12

Squat:
8 x 95
8 x 95
8 x 95

Back extensions:
10 x 10
10 x 10
10 x 10
10 x 10

DB BSS:
8 x 14
8 x 14
8 x 14

DB skulderpres
8 x 24
8 x 24
8 x 24
8 x 24

DB incl bænkpres:
8 x 26
8 x 26
8 x 26
8 x 26

Dips:
8
6
6

Cable Push down:
15 x 17,5
15 x 17,5
13 x 17,5

Cable Flys:
15 x 7,5
15 x 7,5
12 x 7,5

Den 22/12:
Squat:
4 x 115
4 x 115
4 x 115

DL:
4 x 145
4 x 145
4 x 145

DB Walking lunges:
7 x 16
7 x 16
7 x 16

Leg extensions:
12
8
8

Læg:
8
8
8


D 23/12:
BB Bænkpres:
4 x 95
4 x 95
4 x 95
4 x 95
4 x 95

DB Rows:
5 x 36
5 x 36
5 x 36
5 x 36

MP:
6 x 52,5
6 x 52,5
6 x 52,5
6 x 52,5

Pulldown:
7 x 55
7 x 55
7 x 55

DB skullcrushers:
12 x 12
12 x 12
8 x 12

DB Curls:
12 x 12
12 x 12
9 x 12

D 26/12:
Jeg prøver mig pt lidt frem med at squatte uden vl sko, da jeg kommer ret dybt med dem, og det går en del udover styrken. Derudover tænker jeg at den mindre knævandring kan hjælpe på mine efterhånden gamle knæ
Derfor var der lidt ekstra squatvarianter.

Squat:
7 x 100
7 x 100
7 x 100

Paused Squat:
3 x 90
3 x 90
3 x 90

Back Extensions:
9 x 12
9 x 12
9 x 12
9 x 12

Squat:
3 x 100
1 x 110
2 x 120

27/12:
DB incline:
8 x 34
8 x 34
7 x 34
6 x 34

Dips:
8
7
6

Cable flys:
15 x 7,5
15 x 7,5
12 x 7,5

DB skulderpres:
10 x 14
10 x 14
10 x 14
10 x 14

Db lateral raises:
12 x 6
12 x 6
12 x 6

Cable push down
15 x 17,5
15 x 17,5
15 x 17,5

Pullups:
8
8
7
6

Cable rows:
10 x 40
10 x 40
10 x 40
10 x 40

DB CS OH ROW:
10 x 10
10 x 10
10 x 10

Face Pulls:
12
12
12

Cable Curl m reb:
15 x 17,5
12 x 17,5
12 x 17,5

Squat:
3 x 120
3 x 120
3 x 120

DL:
3 x 150
3 x 150
3 x 150

Walking DB lunges:
5 x 20
5 x 20
5 x 20

Leg extensions
10
10
10

BB Bænkpres:
3 x 100
3 x 100
3 x 100
3 x 100
3 x 100

DB Rows:
4 x 38
4 x 38
4 x 38
4 x 38

MP:
5 x 55
5 x 55
5 x 55
5 x 55

Pulldown:
6 x 60
6 x 60
6 x 60

DB skullcrushers:
12 x 12
12 x 12
9 x 12

DB Curls:
12 x 12
12 x 12
9 x 12

Squat:
6 x 105
6 x 105
6 x 105

Pause Squats:
3 x 95
3 x 95
3 x 95

Back Extensions
8 x 14
8 x 14
8 x 14
8 x 14

BSS:
8 x 14
8 x 14
8 x 14

Ny fase med fokus på Dips, NG pull ups, Front Squat og Snatch grip DL.

A) NG pull ups:
5 x bw
5 x 10
5 x 16
5 x 8
4 x 8

B) Dips
5 x bw
5 x 10
5 x 16
5 x 8
5 x 8

C1) DB Incline Bench Rows (hold i toppen):
10 x 20
10 x 20
10 x 20
8 x 20

C2) DB Stående skulderpres
10 x 20
8 x 20
8 x 20
8 x 20

D1) Cable chrest flys
15 x 7,5
15 x 7,5
12 x 7,5

D2) Face Pulls:
15 x 15
15 x 15
12 x 15

E1) EZ Bar Curls
8 x 29
8 x 29
6 x 29

E2) Ez Bar Skullcrushers
8 x 29
8 x 29
8 x 29

Front Squat:
5 x 60
5 x 80
5 x 90
5 x 80
5 x 80

SGDL:
5 x 100
5 x 110
5 x 120
5 x 110
5 x 110

DB BSS:
8 x 16
8 x 16
8 x 16

Leg curls:
10 x 3 blokke
10 x 3 blokke
10 x 3 blokke

A1) Low incline DB bænkpres:
8 x 34
8 x 34
7 x 34
6 x 34

A2) DB Row
8 x 34
8 x 34
7 x 34
6 x 34

B) Pulldown - pause i bunden:
10 x 50
8 x 50
9 x 40
8 x 40

C) MP:
8 x 45
8 x 45
7 x 45
6 x 45

D) Lateral Raises
15 x 5
13 x 5
12 x 5
12 x 5

E1) Incline hammer curls
12 x 8
12 x 8
12 x 8

E2)
1 arm OH tricep extensio
12 x 8
12 x 8
12 x 8

A) Pause Squats:
4 x 100
4 x 100
4 x 100
4 x 100
4 x 100

B) Good Mornings
10 x 50
8 x 60
8 x 60
8 x 60

C) Hack Squat:
8 x 100
8 x 100
8 x 100

D) Nordic hamstring
3
3
3

E) Cable Pushdown:
10 x 25
10 x 25
10 x 25

F) OH Curls
10 x 20
10 x 20
8 x 20

A) NG pull ups:
5 x bw
4 x 10
4 x 20
4 x 10
4 x 10

B) Dips
5 x bw
4 x 10
4 x 20
4 x 10
4 x 10

C) DB Incline Bench Rows (hold i toppen):
8 x 22
8 x 22
8 x 22
6 x 22

D) MP10 x 20
7 x 47,5
7 x 47,5
6 x 47,5
6 x 47,5

E1) Cable chest flys
12 x 10
12 x 10
10 x 10

E2) Face Pulls:
12 x 17,5
12 x 17,5
12 x 17,5

F1) DB Curls
8 x 14
8 x 14
7 x 14

F2) DB skullcrushers
8 x 14
8 x 14
6 x 14

Front Squat:
5 x 60
4 x 82,5
4 x 92,5
4 x 82,5
4 x 82,5

SGDL:
4 x 105
4 x 115
4 x 125
4 x 115
4 x 115

DB BSS:
8 x 18
8 x 18
7 x 18

Nordic hamstrings ecc
4
3
3

Pullups hold i toppen:
4
4
4
3
4

DB Rows;
8 x 30
8 x 30
8 x 30
7 x 30

Cable Rows:
12 x 40
12 x 40
12 x 40
10 x 40

Face Pulls:
12
12
12

DB Incline Hammer curls:
12 x 10
12 x 10
10 x 10

Reverse cale curls:
10 x 15
10 x 15
10 x 15

A) BB BP:
7 x 85
7 x 85
7 x 85
7 x 85
7 x 85

B) NG Chin ups:
7
6
5
5
5

C) DB Skulderpres:
10 x 20
10 x 20
10 x 20
8 x 20

D) Cable rows:
10 x 40
10 x 40
10 x 40
10 x 40

E) Push down + dropsæt
10 x 22 + 8 x 17
10 x 22 + 8 x 17
10 x 22 + 6 x 17
8 x 22 + 6 x 17