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Gammal 2011-07-29, 13:42   #501 (permalink)
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Uppvärmning några armcirklar, höftcirklar, ett par böj utan stången och några set fram och bak på 50 kg.

Knäböj bak.
70/5 90/5 110/5 125/5 133 5x5 +5 på sista setet! *rolleyes*

Det knädes inte jättelätt på första setet direkt, men det är ju en del pannben som gäller här. Att jag sedan mitt i allt blev osäker på hur många set jag gjort när jag gjort två eller tre set gjorde väl inte det hela bättre. Bestämde mig i alla fall att det var två set jag gjort då för att vara på den säkra sidan. Och när jag gick ut med sista setet så var jag osäker på om det skulle gå och nita ut någon extra rep alls, men formen var bra på alla reps så jag körde på och fick ut fem till. Med lite påhejande så hade det nog gått lite till.
Att ta i lite och köra rätt högvolym funkar fint verkar det som.

Press.
40/5 50/5 60/3 70/3 70/2

Provade lite olika grepp här. Inte stark alls idag.

RDL.
70/6 x4

Rodd, typ pendlay utan paus.
50/10 x2

Får se om jag kommer upp ur sängen imorgon utan att ringa efter hjälp.
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Gammal 2011-07-30, 17:10   #502 (permalink)
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Ett litet spontanpass:
50 KB-svingar 24kg
10 KB-press 24kg
8 ryckpress 50kg
10 rodd 50kg
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Gammal 2011-08-01, 19:42   #503 (permalink)
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Ryck.
50/1 x5 60/1 70/1 80/1 90/1 95/1 100x 100x 90/1 95x 95/1 100x

Det gick fint, så länge inte 100 kom på stången då stressade jag starten och tappade ryggen.

Stöt.
50/3 80/1 90/1 105/1 115/1 125x 125x satte vändningarna bra men missade ö-stöten
125/1 tänkte till lite, höll mig på hälarna och var snabb i utfallet.
130x gick under för sent i vändningen
120/1

Knäböj bak.
50/5 80/5 110/5 130/5

Har ju gjort lättare böj men formen var fin på alla med bra svar i botten.

RDL, ryckfattning.
100/10 x2

Körde sedan lite ryck för att prova hur det kändes med bälte. Fick lättare att hålla ryggen eller något då för slutdraget satt bättre. Gjorde bland annat 90/1 x4 då.

Hade lite planer på att köra ett rent stötpass men ändrade mig sedan och bestämde mig för att köra igång med både ryck och stöt.
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Gammal 2011-08-02, 09:42   #504 (permalink)
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grymt med alla pass här på senaste! satt igår å funderade på att de var så länge sen du uppdaterat sen ditt spontanpass med KB's etc...

ryck med bälte? intressant? är väl inte så vanligt med bälte i rycken, men lät ju som att det kändes bra för din del?


hmmm, RDL, tror det är dags för mig att lägga in lite såna i nåt av mina pass också, har kört det med bara stången på de flesta pass på senaste innan/efter passen för att liksom stretcha ut å sånt, men tror det kan vara vettigt för mig att kanske göra som du å lägga in nåt set en gång i veckan eller så å då köra med ryckfattning också...

Som sagt, grymma pass! sjukt bra böjt då du körde 5x5 +5extra på sista settet, stört! baddibildding!
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Gammal 2011-08-02, 12:10   #505 (permalink)
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Thank you!

Ryck med bälte är väldigt ovanligt, man riskerar ju att att träffa stången med bältet och förstöra hela lyftet. Att det kändes något alls var lite komsigt för jag tycker det är sällan bältet gör något för mig mer ön ett mentalt stöd, vilket det säkert var då.

RDL räknas väl nu mera som en klassiker i lyftarsammanhang för att stärka upp baksidan så att slänga in några set sådana ibland är nog bara bra.

Ja, det var rätt crazy med extra repen den. Är väl kanske lite väl bekväm av mig ibland eller något. Men ibland släpper det bara och jag kan repa ut ordentligt.
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Gammal 2011-08-03, 20:19   #506 (permalink)
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Väldigt mycket folk idag så det blev lite dålig struktur på passet idag.*

Ryck, jobbade upp till 90. Kändes inte bra så bytte tidigt till stöt.*
40/3 50/3 60/1 70/1 80/1 90/1 x2 95x

Stöt.*
50/2 70/2 80/1 90/1 100/1 110/1 X3 115/1 120x miss ö-stöt.*
Fick en genomgång av hur mina ö-stötar såg ut. Och även lite tips på förbättringar.*
100/1 x3
Där blev det bättre och lättare...
Jag jobbade inte med hela höften utan bara framsida lår. Genom att öppna upp höften bättre genom att liksom gå ut lite med knäna åt sidorna blev det bättre.*

Stötdrag 100/2 120/1 x3

Gick och pumpade upp mig med hantelpressar, Pull-ups och triceps.*
Gick hem.*

Fick även en rätt ordentlig genomgång av Staffan hur jag ska lägga upp mitt program.*
Enkelt förklarat:
Ryck/stöt 1x5-6@85%, alltid från golvet.*
Drag ettor @85-105%, golvet, bockar och häng.*
Knäböj @85%
Andra styrkeövningar.*

Sedan hålla koll på genomsnittligt belastning per pass och se hur den ökar.*
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Gammal 2011-08-05, 17:41   #507 (permalink)
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Stöt.*
50/1 x2 55/1 60/1 70/1
85/1 95/1 100/1 105/5 x5

Tog ett tag att komma igång här. Satte alla lyft även om en del var ovanligt tunga.

Stötdrag, hängande från knä.*
110/1 x3
Stötdrag, bockar.*
120/1 x3

Idag kändes det meningsfullt att köra drag och det kändes som dom gav något.*

Knäböj fram.*
50/3 80/3 90/3
100/3 105/3 110/3 115/3 120/3 x3

Hög snebänk.*
45/3
65/3 x3

Mage och byggning.*
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Gammal 2011-08-05, 21:09   #508 (permalink)
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Stöt 105/1 x5...
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Gammal 2011-08-06, 13:39   #509 (permalink)
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Ryckpress.
30/5 40/5 50/3
60/3 x3

Ryckdrag, raka ben.
20/5 x2 30/5 40/5 50/5

Ryckdrag, hängande.
50/1 x2 60/1 70/1 80/1
85/1 x5

Ryckdrag.
90/1 x2 100/1 105/1

Knäböj bak.
20/10 50/3 70/3 90/2 100/1
110/1 x3 120/1 x3 125/1 x5
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Gammal 2011-08-06, 17:09   #510 (permalink)
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grymma pass!!!

så, hur ofta kör du nu då du fått genomgång på hur ditt program ska se ut?
samt vad är ryckpress??? press från bakom nacken med ryckfattning?
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