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  • #46
    Training 2018-12-31


    Assistance/gpp/hypertrophy day with giant sets or circle training, with relatively short rest


    Giant set 1, OK

    Air squats 30 reps, 3 sets

    Kettlebell swings, 15 reps, 3 sets, 20 kg

    Ytwl 3 set of 15 reps


    Giant set 2, OK

    Bench with paus and slightly wide grip, 10 reps, 3 sets, 65 kg,

    Face pulls 3 sets of 10 reps

    Bulgarian split squats, 3 sets of 15 , 0 kg, 12 kg, 16 kg


    Giant set 3 OK

    Bench with paus and slightly wide grip, 14 reps, 12 reps x2, 3 sets, 55 kg,

    Romanian deadlifts, 3 sets of 7 reps and 10 reps (with straps)x2, 100 kg


    Giant set 4 OK

    Strength training/rehab for ankles:

    Calf raises, 15 reps with bodyweight on each foot

    Ankle curls with kettlebell 8 kg, 15 reps

    Jumping on one leg without heel touching floor: forward, backward, sideways, 4 meter distance


    Finally: stretching feet until I can comfortably sit on them!
    Last edited by Henrik; 01-08-2019, 12:43 PM. Reason: typo

    Comment


    • #47
      Training 2019-01-03, assistance/gpp/hypertrophy day

      Warm up giant set, x2 ok
      • Air squats 30 reps
      • Kettlebell swings, 15 reps, 20 kg
      • Ytwl 15 reps

      OHP, 10 reps, 40 kg x 5 sets ok (only 8 reps on last set)

      Pull up 7, 8, 7, 7 reps ok ok ok ok

      Deadlift 100 kg, 5 +10 +11 reps ok

      Comment


      • #48
        Training 2018-01-08

        Warm up giant set, x2: ok
        - Air squats 30 reps
        - Kettlebell swings, 15 reps, 20 kg
        - Ytwl 15 reps
        - pull up, 7 reps

        Bench press, 4 reps, 70 (warm up) ok
        Bench press, 4 reps, 80 kg ok
        Bench press, 1 rep, 92.5 kg ok
        Bench press, 4 reps, 80 kg ok
        Bench press, 4 reps, 80 kg ok
        Bench press, 4 reps, 80 kg ok
        Bench press, 4 reps, 80 kg ok


        Squat, 5 reps, 120 kg ok
        Squat, 1 rep, 140 kg ok easy
        Squat, 5 reps, 120 kg ok
        Squat, 5 reps, 120 kg ok stiff shoulders.. tested using wrist wraps, but bar was slipping on back..
        Squat, 5 reps, 120 kg ok
        Face pull 15 reps ok x3
        Squat, 5 reps, 120 kg ok

        Pull up 7 reps ok

        RDL 10 reps (with straps), 100 kg ok
        RDL 10 reps (with straps), 100 kg ok
        RDL 10 reps (with straps), 110 kg ok

        Comment


        • #49
          Training 2019-01-12

          Warm up giant set, x2: ok
          - Air squats 30 reps
          - Kettlebell swings, 15 reps, 20 kg
          - face pull 15 reps
          - pull up, 7 reps
          - Single leg jump

          Bench with paus and slightly wide grip, 10 reps, 65 kg ok
          Bench with paus and slightly wide grip, 8 reps, 65 kg ok
          Bench with paus and slightly wide grip, 8 reps, 65 kg ok
          How wide? Outside of my hand touching the ring mark

          Deadlift 5 reps, 110 kg (warm up) ok
          Deadlift 5 reps, 135 kg ok
          Deadlift 1 rep @ RPE 8, 165 kg ok
          Deadlift 5 reps, 135 kg ok
          Deadlift 5 reps, 135 kg ok

          Bench with paus and slightly wide grip, 10 reps, 3 sets, 60 kg, ok ok ok

          Deadlift with resistance band, 3 reps, 110 kg, grey band, ok
          Deadlift with resistance band, 3 reps, 110 kg, grey band, hook grip, ok
          Deadlift with resistance band, 5 reps, 110 kg, grey band, straps ok
          Deadlift with resistance band, 5 reps, 110 kg, grey band, straps ok
          Deadlift with resistance band, 5 reps, 110 kg, grey band, straps ok

          Comment


          • #50
            Training 2019-01-15

            Warm up giant set, x2: ok
            - Air squats 30 reps
            - Kettlebell swings, 15 reps, 20 kg
            - face pull 15 reps

            Bench press, 4 reps, 80 kg ok
            Bench press, 1 rep, 92.5 kg ok
            Bench press, 4 reps, 80 kg ok
            Bench press, 4 reps, 80 kg ok
            Bench press, 4 reps, 80 kg ok
            Bench press, 4 reps, 80 kg ok

            Squat, 5 reps, 120 kg ok
            Squat, 5 reps, 120 kg ok
            Squat, 1 rep, 142.5 kg ok
            Squat, 5 reps, 120 kg ok
            Squat, 5 reps, 120 kg ok
            Squat, 5 reps, 120 kg ok

            Short rest between remaining sets:
            Deficit deadlift 100 kg, 5 reps ok
            Deficit deadlift 100 kg, 5 reps ok
            Deficit deadlift 100 kg, 5 reps ok
            Deficit deadlift 100 kg, 5 reps ok
            Deficit deadlift 100 kg, 10 reps ok

            Comment

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