19-10-2017:
Deadlift: (3:00 min.)
15 x 20 kg.
10 x 70 kg. (deficit: 1cm)
10 x 110 kg. (deficit: 1cm)
10 x 125 kg. (straps: on)
10 x 125 kg.
Deadlift: (sumo)
05 x 125 kg. (straps: off) (mix grip: on)
00 x 125 kg.
Benchpress: (vs. dual bands, red, @.43UD) (2:20 min.)
12 x 20 kg.
07 x 50 kg.
05 x 70 kg.
03 x 97,5 kg. (wrist wraps: on)
03 x 95 kg.
03 x 95 kg.
03 x 92,5 kg.
03 x 92,5 kg.
Benchpress:10 x 90 kg.
12 x 75 kg. (wrist wraps: off)
Pull Down: (z-bar) (supinated) (2 min.)
19 x 42,5 kg. *
18 x 41,25 kg. *
17 x 40 kg. *
Pull Down: (greanade grip)
10 x 40 kg.
Kneeling Push Down: (rope) (2:30 min.)
11 x 25 kg.
10 x 25 kg.
09 x 25 kg.
SSSuspended Row: (feet@floor, @.19)
12
11
10
Cardio: (distance OR 30 sec. @ work, THEN 30 sec. @ rest)
Kettlebell Goblet Squat @ 16 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Front loaded Step Up, alternating @ 65 kg.
Kneeling Cable Crunch @ 25 kg.
Kettlebell Swing @ 16 kg.
Raised Plank, Toe Touch (alternating)
Kettlebell Goblet Squat @ 16 kg.
One Arm Kettlebell Clean and Press (alternating) @ 16 kg.
Front loaded Step Up, alternating @ 65 kg.
Kneeling Cable Crunch @ 25 kg.
Kettlebell Swing @ 16 kg.
Raised Plank, Superman (alternating)
Run (500 meter) @ 11.3 km/h
* Fat Gripz
** Fat Gripz Extreme
En helt igennem forfærdelig omgang dødløft.
Selv opvarmningssættene føltes tunge.
Droppede sidste sæt...
Bænkpress føltes forholdsvis let (set i forhold til hvordan dødløft lige var gået).
...og så gik det op for mig at jeg havde glemt FatGripz - så det var nok forklaringen på det.