hei har planer om å ta treningen litt mer seriøst fremover og tenkte det kunne være greit å lage en profil her.
har kommet greit i gang etter en liten pause jeg hadde pga militæret. har hatt fokus på å få tilbake styrken å kjører ett program av bill starr
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups
Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups
Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)
mer info på
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm mandag
squat 70 60 50 45 40
bench 110 100 90 80 70 .60.
barbell row ?
onsdag
squats 50 50 45 40
shoulder press 55 50 45 40
deadlift 95 90 80 70 60
fredag
squat 60 50 45 40 72.5x3 50x8
bench 100 90 80 70 112.5x3 90x8
barbell row 70 60 50 20
mandag
squat 72.5 60 50 45 40
bench 112.5 100 90 80 70
barbell row 72.5 60 50 40 20
onsdag
squat 52.5 52.5 45 40
shoulder press 57.5 50 45 40
deadlift 95 80 70 60
fredag
squats 60 50 45 40 75x3 50 x 8
bench 100 90 80 70 115x3 90 x 8
baebell row 60 50 40 20 75x3 50 x 8
fredag
squats 60 50 45 40 80x3 60 x 8
bench 100 90 80 70 117.5x3 90 x 8
baebell row 60 50 40 20 77.5x3 50 x 8
mandag
squat 80 70 60 50 40
bench 120 110 100 90 80
barbell row 77.5 60 50 40 20
onsdag
squat 60 60 50 40
shoulder press 60 50 45 40
deadlift 100 90 80 70
fredag
squats 70 60 50 40 85x3 60 x 8
bench 110 100 90 80 70 122.5x3 90 x 8
baebell row 60 50 40 20 77.5x3 50 x 8
mandag
squat 90 80 70 60 50
bench 122.5 110 100 90 80
barbell row 77.5 60 50 40 20
onsdag
squat 70 70 60 50 40
shoulder press 62.5 50 45 40
deadlift 110 100 90 80 70
fredag
squats 80 70 60 50 92.5x3 80 x8
bench 110 100 90 80 125x3 100x 10
baebell row 60 50 40 20 80x3 60 x8
er vel ikke vanskeligt å se att jeg har vært en av de som ikke trener beina men jobber med det nå mark er også en ny ting, har tidligere kjørt chins istedet med vekter 27.5kg 3x10
så nå er det baseøvelser for alle penga >