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Gammal 2015-08-17, 18:45   #1881 (permalink)
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Rickard has much to be proud of
Rickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud of
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Citat:
Ursprungligen postat av ((( Visa inlägg
sjuuuuuuuukt så mycke bra!!!
Tack så mycket!

17/8

Uppvärmning.

Styrkeryck, utan fotförflyttning hängande under knä.
40/2 x3 50/2 60/2 70/2 x5

Styrkevändning, utan fotförflyttning hängande under knä.
70/2 x2 90/2 x5

Knäböj bak.
60/5 100/5 120/3 137,5/8 120/8 105/8

Splittböj.
23/15

Vader 3 set.
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Gammal 2015-08-18, 18:32   #1882 (permalink)
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Rickard has much to be proud of
Rickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud of
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18/8

Uppvärmning.

Ryckmark.
70/3 90/3 100/3 110/3 120 130 140 140 120/3 x3

Dips.
5 5 +20/5 +30/1 +40/1 +47,5/7 +40/8

Press.
60/6 70 80 80 60/10

Stående tricepsext.
20/10 25/10 25/10

Ryggresningar.
15/15 15/15 15/10+hold utan vikt

Mage.
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Gammal 2015-08-21, 18:12   #1883 (permalink)
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Rickard has much to be proud of
Rickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud of
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21/8

Uppvärmning.

Ryck.
50?? 70?? 80 85 91 x5 70/3 x5
Seg på att komma igång idag.

Marklyft.
70/3 100/3 120 140 147,5/5 130/5
Klovade visst för mycket. Och sen var ryggen inte helt bra på någon rep heller, fick jag veta efter när jag bett om hjälp att titta på det under tiden...

RDL.
70/10 x3

Bencurl 2 set.
Sida mage 3 set.
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Gammal 2015-08-22, 14:38   #1884 (permalink)
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Rickard has much to be proud of
Rickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud of
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22/8

Ryckböj.
50/5 50/10 50/15 x3

Good mornings.
50/10 x4

Styrkevändning.
50/3 70/3 90/5 x2 100 105 105 100/2

Chin-ups.
3 3 +20/3 +30/1 +35/1 +40/5 +27,5/6

Hantelrodd.
51/7 x3

Hammer curl.
28/3 23/8

Ryggresningar.
20/6 x5
~60 sekunder statiskt.

Plankan 60 kg 30 sekunder.
Tog en halv minut att få vikten lastad också...
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Gammal 2015-08-24, 17:45   #1885 (permalink)
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Rickard has much to be proud of
Rickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud of
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24/8

Kunde inte förstå varför jag hade sån träningsvärk i axlarna efter lördagens pass först. Hade ju bara kört chins då. Sen kom jag på ryckböjen.

Uppvärmning.

Ryck.
70/2 x6 80 90 90

Knäböj bak.
70/5 x3 100/3 120 140/9 125/10

Knäböj fram.
70/8 x3
Mest som stretch typ.

Vader 3 set.

Plankor.
Stretch.
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Gammal 2015-08-25, 17:43   #1886 (permalink)
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Rickard has much to be proud of
Rickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud of
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25/8

Uppvärmning.

Styrkevändning x2 + överstöt.
50 x5 70 90 x6

Good mornings.
50/8 70/8 x4

Dips.
5 +25/5 +35/1 +45/1 +47,5/8+1+1 +35/8

Press.
60/8 x2 60/6+1

Pull-ups.
2 2 20 10 5
Nice

Stående tricepsext.
25/15 + 15 armhävningar.
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Gammal 2015-08-25, 19:15   #1887 (permalink)
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Hur mycket tar du i för varje pass? Typ enligt RPE.
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Gammal 2015-08-25, 19:42   #1888 (permalink)
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Rickard has much to be proud of
Rickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud of
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På passets huvudövningar; knäböj, marklyft, dips och chins där jag kör RPT är målet typ fail eller en repetition ifrån fail i första setet. Nästa set är ~10% lättare och målet är samma eller en repetition extra.
Lättare att tillämpa i chins och dips.
Knäböjen ligger så att jag kör så att jag är typ en repetition ifrån fail nu eller snart i alla fall.
Marklyften är inte där ännu. Jobbar på att få till det hela med att hålla ryggen bra framför att nöta ut fler repetitioner eller mer vikt.

I dom raka seten är målet att inte nå fail utan få lite mer volym och någon form utav teknikträning.

Sen har jag tänkt att lägga in typ chins med fler reps på pressdagen och på chinsdagen lägga in hantelbänk eller dips. För att få lite mer volym där också. Kommer nog variera lite med fail och inte där.
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Gammal 2015-08-25, 20:48   #1889 (permalink)
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Så pass nära fail alltså. Hur pass påtaglig blir slitigheten i kroppen?
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Gammal 2015-08-25, 21:02   #1890 (permalink)
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Rickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud ofRickard has much to be proud of
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Så pass nära fail alltså. Hur pass påtaglig blir slitigheten i kroppen?
Chins och dips är ju det jag kört hårdast med och där funkar det bra.
Knäböjen ligger ju också hög och där är ju planen att det ska vara en dags vila till nästa pass. Men det känns ju lite. Så då blir det ju att ta hänsyn till det i lyften.

Efter marken på torsdag så kan jag ju klara mig med att bara köra chins på lördag och vila till måndag.

Men det känns ju allt av då och då. Beroende på hur jag lyckas sköta sömnen.
Sen har jag ju gått ner lite under typ sommaren och ökat lite i styrka. Framförallt i överkroppen då.
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