Wednesday 8. october
2h Bandy
1h Football
1h 10min: SS Workout B
5min jumprope
15 min trying to learn hang clean,
(At the start, while i`m fresh)
Warmup squat:
60kg x10 80kg x5
Worksets:
97,5 kg 3x5 ok (100kg next!)
Warmup military press:
30kg x7 40 kg x5
Worksets:
47,5kg 3x5 4-3-4 (bad, “reset”?)
Pullups:
Warmup:4
8+2,5 kg and 7+2,5kg
Tried accent spoiler, And i`m weak…
8 Front raise + 14 overhead
A week of litle to no training, just one strength workout. and three Martial arts workouts.
And i`m back
Monday:
SS:A
Exept squat
The only squat rack in the gym was busy, yes i could have asked, or something.
Anyway:
Bench:
warmup:
bar 40kg 50kg
Workset:
65kg 3x5
Deadlift:
60kg 80kg 100kg 110kg
Hook grip on two first sets, staggered grip on the two last,both left and right.
Dips:
2x8 + 17,5kg
wednesday 22.october
2h bandy at school
Squat:
Warmup:
60kg 80kg
Worksets:
102,5kg3x5 but failed.
4. 2, drop to 100kg three more reps
4reps on last set
military press:
Warmup:
Bar 30kg
worksets:
45kg 3x5 All reps!
Hang clean:
Warmup:
bar 30kg
Worksets:
40kg +collars 3x5
ok, mainly working on technique
pullups:
4 reps
6 reps+5kg
4 reps+5kg 1rep +2,5gk 1rep body.
One legged back extention:
3x5(each leg)
1h 45min bandy (high intensity)
2h Taekwondo
Thursday 23.october
1h 45min
Swiming (crawl)
Friday 24. October
Vo2 max test:
ml/kg/min: 63,4
Oh yeah I`ve got endurance!
SS A:
Squat warmup:
10xbar 5x60kg 5x80kg
Worksets:
97,5kg x5 x4 x3 95kgx3
Bench warmup:
40kgx5 50kgx5
Worksets:
65kg x5 x4 x4
Deadlift:
60kgx5 80kgx5 100kgx5(L staggered)
110kgx5 (R staggered)
Dips:
+20kg x8 x7
Single leg back extention:
3x5(each side)
Lots of shit interferring with training.
But at least i`m back.
Wednesday 5. November
2h bandy.
SS A
Squat:
60kg 80kg
Workset:
95kg 3x5
Bench:
40kg 50kg
Workset:
62,5kg 3x5
Deadlift:
60kg 80kg 100kg 110kg
all for 5 reps
Dips:
+20kg 2x8
Weird pain on rep 7 of last set
single leg back extention:
3x5+5
2h taekwondo (kicking, push ups, some leg raises++, stretching)
Made a change to ws4sb, because 3x weekly squating was to much for me, when i was also practicing kicking 3-5 times a week.
tuesday:
Me upper body:
Bench:
barx10 40kgx5 50kgx5 60kgx5 67,5kgx3
incline dumbell bench
20kg 3x6
Pullups-facepulls (superset)
8+10x3
Zottman curls
8kg 3x8
abs:2rounds
Hanging leg raise10/8
Inch worms 4/4 (static at outstreched position)
situps 20/20
13.november Thursday:
rep upper:
Dips 90 sec. pause
15/12/10
Pullups/facepulls
8/10
6/10
6/10
(pullups after dips, heavy…)
Bradford press:
8/7/6 reps with 25kg (slow & controlled)
Ez curls (bar+10kg)/dumbell triceps extention (8kg)
3x10/10
Abs:
Hanging leg raise/lateral bridge
2x10/ 20sek+20sek
500m Row as warmup + dynamic stretch++
deadlift:
x5: 60kg 80kg 100kg 110kg
4x115kg
Lunges 60kg:
3x8l+8r
45degree single leg back extention +10kg.
3x5+5
Shrug 45kg/ pinch dumbell(7,5kg to 6kg)
3x 10 reps/ failure
18.november Tuesday.
500m row
Benchpress:
barx10 40kgx5 50kgx5 60kgx5 65kgx5 70kgx3
Incline dumbbell bench (neutral grip)
17,5kg 3x8
Pullups/facepulls. litle heavier than last. (4 + 1/2)
3x8/10
Zottman curls
8kg 3x8
Abs:
hanging leg raise:10
Inch worms 4+static hold
Crunches 20
tuck up 10
inch worms
crunches20
reverse crunches 10
v-up 6
500m row, dynamic stretches.
Dips(90sek pause): 15,13,12
Pullups(bw)/facepulls (4+1/2)
8/10
8/10
6+F/10
Bradford press 25kg.
10,9,8,8
Ez curl(bar+10kg)/db. dec. triceps ext.(10kg)
3x10/10
Hanging leg raise/lateral bridge.
2x10/20+20sek
bbcomplex 500m row + dynamic stretch.
Deadlift:
5x:60kg 80kg 100kg 110kg
3x:115kg 120kg
Alternating Lunges (10l+10r)
3x60kg.
45degree single leg back ext. +10kg
3x6+6
Shrug 45kg wide grip/pinch db 7,5kg+6kg:
3x10/failure
Pinch is done 7,5kg to failure 5-10sek
then switch to 6kg to failure 20-40sek
monday 24.november
500m row
Benchpress:
barx10 40kgx5 50kgx5 60kgx5 65kgx5 70kgx4
Incline dumbbell bench (neutral grip)
20kg 7,7,6
Pullups(neutral grip)/facepulls.
3x8/10
Zottman curls
8kg 3x9
Abs:
hanging leg raise:10
Inch worms 4 static holds
hanging leg raise:10
inch worms 4 static holds
Tuesday. 25.november
500m row + dynamic stretch.
Deadlift:
5x:60kg 80kg 100kg 110kg
3x:115kg 120kg
2 singles 125kg
Alternating Lunges (10l+10r)
3x65kg.
45degree single leg back ext. +10kg
3x7+7
Shrug 45kg wide grip/pinch db 7,5kg+6kg:
3x10/failure
No repetition day this week.
Monday 8.december
godfuckingdamnitiamweak
500m row.
military press.
x5: bar, 30kg 40kg 45kg 47,5kg(2 cheats)
1x50kg
flat bench dumbells
20kgx3x6
bent over row
45kgx3x9
shoulder box
5kgx8
need to go to the gym in the morning, too many people. i don`t think i like people. some people where benching the entire time i was there…weird. seen them before, they usually do that.
Edit:
Short on time today, and to many people occupying the good stuff…
tuesday 9. december
500m row
deadlift:
5x: 60kg 80kg 100kg 110kg 115kg
4x120
2x125
Alternating reverse Lunges
60kgx18,20,22
45degree back ext.
15kgx10 2x20kgx10
Shrug (squeeze on top)/pinch 7,5kg
db20kgx10 2x22,5kgx10 /12sek, 9sek, 6sek
(my right hand fails first…weird)
500m row, dynamic stretches.
pushups+10kg
12,15,17
Pullups(bw)/rear delt fly (4kg)
7/10
9/10
8/10
Bradford press
22,5kgx14 27,5x12 32,5x8,7
Ez curl(bar+15kg)/db. dec. triceps ext.(12kg)
10/6
10/10
10(2cheat)/11
Hanging leg raise/lateral bridge.
10/30+30sek
Flag work.
Monday 15.dec
military press
barx10
5x: 30kg 40kg 45kg
4x: 47,5kg
3x: 47,5kg
max pushups+11kg
16,18
t-bar row(20kg+15kg plate)/facepulls(30kg)
8/10 10/12 11/12 9/11
db shrug(sqeeze at top)
25kgx3x10
11kg hammercurl
9,7,5
tuesday 16. dec
Row 500m
dynamic streches
jump`n stuff
Vertical jump over rubber tube, with bounce.
5x3max jumps for height
Reverse lunge
65kgx20(10+10alternating)
2x70kgx20
Natural glute-ham raise
3x8
high pulley crunch
30kgx12
2x35kgx10
14.jan Wednesday.
500m row
pullups
warmup: bw:4+4. +5kgx5
Worksets:+7,5kgx5,4,4,4,4
Bench:
Warmup:Barx10 40kgx6 50kgx5 60kgx6
Worksets:67,5kgx4,4,4,3,3,3,2,2
Squat:
Warmup:barx20 60kgx6 80kgx6
Worksets: 90kgx7,5,5,4,4
Flatbench db press(neutral)
15kgx19+20
chest supported row(50kg)/facepull(nr.6)
10/12 12/11 13/12
DBShrug 25kg/triceps decline ext.12,5kg
12/10 10/10 11/6
Jump for distance, back to startx3.
5 sets.
Average distance per jump: Somewhere around 8-9 feet.(my feet)
Reverse lunges. 40kgx20 60kgx20
2x70kgx20
One legged 45degree back ext.+10 kg.
7+7x3
Hanging leg raises.
9,9,7
Max pushups(knuckels)+12,5kgDB
14,12,12
PullupBW/Rev. Fly5kg.
10/10 9/9 8/9
Db Military press.5kgx10
15kg 3x7
DB shrug25kg(squeeze)/Rev.Triceps press(6)
10/15 10/17 10/16 9/15
plate pinching 15kgx25sek