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Gammal 2011-06-07, 19:17   #411 (permalink)
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Stretch.

Stöt.
50/1 x5 70/1 x2 80/1 90/1 x7

Ryck.
50/1 x4 60/1 x2 70/1 75/1 x7

KF.
50/3 90/3 100/3 110/3 120/3

Press.
50/3 60/4 70/3 75/3

Stretch.

Inte riktigt samma sköna känsla som i fredags, men bra fart i lyften.
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Gammal 2011-06-07, 20:10   #412 (permalink)
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fint med ryck.
är sjukt dålig på att utföra den övningen, mycket bättre på att instruera i den hahaha
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Gammal 2011-06-07, 20:16   #413 (permalink)
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Citat:
Ursprungligen postat av Pepz Visa inlägg
fint med ryck.
är sjukt dålig på att utföra den övningen, mycket bättre på att instruera i den hahaha

Det är mycket som ska stämma på samma gång och ju tyngre det blir dess bättre måste det stämma.

Och att kunna instruera ryck är en konst i sig.
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Gammal 2011-06-08, 19:13   #414 (permalink)
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Knäböj bak.
20/3 70/3 x2 90/3 100/3 110/2 120/2 130/2
Kändes lagom idag. Bara för att känna att något blivit gjort idag.

Press.
50/5 60/5 70/5 60/5
Tänkte pressa kroppsvikten lagom tills jag kommer ner i -85:an. Då vill det till att pressa lite oftare än varannan vecka.

Satt och psykade upp mig inför morgondagens pass förut så jag var alldeles yr av adrenalin och förväntan. Satt och visualiserade 105, 130... Men ska nog försöka vänta med toppning ett tag till.

Om det inte visar sig att jag är i en otroligt bra form imorgon...
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Gammal 2011-06-09, 18:53   #415 (permalink)
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Ryck.
50/1 x5 60/1 x2 70/1 80/1 90/1 100x 100x 100/1 105 clark

Stöt.
50/1 X3 70/1 90/1 110/1
120 tippade bakåt och hamnade under stången i vändningen, höll armbågarna så inget hände. Smal nog nu att få plats under stången utan problem.

120 fixade vändningen fint, ö-stöt i framkant så tappade den.
110/1 x2 sista vändning riktigt bra, ö-stöt bra förutom för långt bak med bakre ben.

Press.
70/5 x2

KF.
80/3 90/1 100/1 110/1 120/1 130/1 135/1 x3

Pull-ups 8x +15kg, hyper ext. 15
Stretch.

Var snabb och bra under stången med bra teknik i rycken. Skulle utnyttjat det till att nöta teknik istället för att gå tungt. The more you know...
Har börjat se tjusningen i att köra lättare och nöta teknik så det blir en längre period med det nu.
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Gammal 2011-06-09, 19:42   #416 (permalink)
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grimt pass!!!

det är alltid lätt att vara efterklok (men å andra sidan som du säger så lär man sig ju) men det var ju inte direkt nåra mesvikter du kastade upp idag direkt!
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Gammal 2011-06-09, 20:16   #417 (permalink)
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Citat:
Ursprungligen postat av ((( Visa inlägg
grimt pass!!!

det är alltid lätt att vara efterklok (men å andra sidan som du säger så lär man sig ju) men det var ju inte direkt nåra mesvikter du kastade upp idag direkt!
Tack!
Och du har rätt som vanligt!

Satt och skissade på tåget hur träningen ska se ut fram igenom.
Något i den här stilen:

Ryck 6x1 85%
Stöt 6x1 85%
KF 3x1 relativt tunga singlar
Komplement/byggning

Stöt 8x1 75%
ryck 8x1 75%
KB 3x1 halvtunga singlar

Styrkeryck 6x1 70-75%
Styrkevändning (ö-stöt/kickstöt) 6x1 70-75%
KF 3x3 lätt och explosivt

Efter varje pass:
Pressövning 2x5 på en vikt där jag garanterat klarar alla reps för dagen.
Ett set pull-ups med vikt, öka vikt när jag klarar 10 reps.
Ett set hyper ext. reps och belastning får variera.

Lyfta 3-4 dagar i veckan. Övriga dagar gymnastik, stretch, skulderstabilitet, lite kettlebell-stuffs, jobba upp till halvtung singel i böj, 2x5 i pressövning. Allt beroende på tid, lust, behov och dagsform.

Sedan öka vikterna med 2,5kg efter 1,5 eller 2 cykler av programmet.
Fortsätta att sakta men säkert gå ner i vikt tills jag når -85 eller kanske något kilo under för att bygga upp lite tills hösten. Och lagom till september totala 245+.

Dagsvikten efter dagens pass var 87,3kg.
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Gammal 2011-06-09, 20:43   #418 (permalink)
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Kettlebell BU-press 24kg
H: 6
V: 3, 1, 1, 1

Framsteg! Tidigare har jag klarat 2 på höger och 1 på vänster som bäst.

Imorgon blir det garanterat ingen träning, då är det blodgivning inbokat.
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Gammal 2011-06-10, 15:28   #419 (permalink)
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HELVETE!!!


grym BU(TT)PRESS!!! nu har jag nåt å jaga, fan 6reps på högern var grymt!

kanske måste ta å köra med min 24 som inte e i Comp-utförande för å ha en chans å ta det där då... lite fusk får man väl syssla med?
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Gammal 2011-06-10, 16:04   #420 (permalink)
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Vad som skiljer olika bollar har jag ingen koll på så kommer inte ha några
invändningar.
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