=============================5 3 1 mengde:===================================
Dag 1:
Benk med stopp kjetting 531 (165+kj)
Uke 1: 110+kj, 5x117.5+kj, 5+x125+kj
Uke 2: 3x115+kj, 3x132.5+kj, 3+x147.5+kj
Uke 3: 5x122.5+kj , 3x140+kj, 1+x157.5+kj
Uke 4: 5x3x80/90/100+kj
Uke 1: Illegalwide 8x5x@90 --> 4x franskpress 45 sek.
Uke 2: Illegalwide 8x5x@95 --> 4x tatepress 45 sek.
Uke 3: Illegalwide 8x5x@100 --> 4x kazpress 45 sek.
Uke 4: Illegalwide 8x4x@105 --> 4x kickbacks 45 sek.
Stående roing 853: (175)
Uke 1: 8x95, 8x105, 8+x115
Uke 2: 5x105, 5x122.5, 5+x140
Uke 3: 8x112.5, 5x130, 3+x152.5
Uke 4: 8x80, 8x90, 8x100
Tåkeluren: 8x3x52.5-60%
2:
Nakkebøy med bunnstopp 531 (150 +2.5):
Uke 1: 5x97.5, 5x105, 5+x112.5
Uke 2: 3x105, 3x120, 3+x135
Uke 3: 5x112.5, 3x127.5, 1+x142.5
Uke 4: 5x60, 5x75, 5+x90
Pushups 5x5xBw+20/30/40/50
Uke 1: Strak halvmark 8x5x115 --> 45sek rev hyper.
Uke 2: Strak halvmark 8x5x120 --> 45sek rev hyper.
Uke 3: Strak halvmark 8x5x125 --> 45sek rev hyper.
Uke 4: Strak halvmark 8x5x130 --> 45sek rev hyper.
3:
Militærpress (sittende med belte) 531 (87.5 +2.5)
Uke 1: 5x57.5, 5x62.5, 5+x67.5
Uke 2: 3x62.5, 3x72.5, 3+x80
Uke 3: 5x67.5, 3x75, 1+x85
Uke 4: 5x45/50/55
175
Uke 1: smalbenk 2.5pl: 8x5x@100 --> dips (-10kg) 45 sek.
Uke 1: smalbenk 2.5pl: 8x5x@105--> pekdek 45 sek.
Uke 1: smalbenk 2.5pl: 8x5x@110 --> skrå flyes 45 sek.
Uke 1: smalbenk 2.5pl: 8x4x@115 -- pullover
Chins 853:
Uke 1: 8xBW, 8xBW+5, 8+xBW+10
Uke 2: 5xBW+4, 5xBW+10, 5+BW+16
Uke 3: 8xBW+8, 5xBW+12, 3+xBW+20
Uke 4: 8xBW, 8xBW, 8xBW
Liggende roing(130):
Uke 1: 8x3x67.5
Uke 2: 8x3x70
Uke 3: 8x3x72.5
Uke 4: 8x3x75
super H-Rolls: 8-14kg
4:
Markløft 531 (220)
Uke 1: 5x142.5, 5x155, 5x165
Uke 2: 3x155, 3x175, 3x197.5
Uke 3: 5x165, 3x187.5, 1x210
Uke 4: 5x110, 5x120, 5x130
Uke 1: Frontbøy 8x4x55 super: 8reps ettbeinsbøy(hams/glutes i stativ) 0kg
Uke 2: Frontbøy 8x4x57 super: 7reps ettbeinsbøy(hams/glutes i stativ) 5kg
Uke 3: Frontbøy 8x4x60 super: 6reps ettbeinsbøy(hams/glutes i stativ) 10kg
Uke 4: Frontbøy 8x4x62.5 super: 5reps ettbeinsbøy(hams/glutes i stativ) 15kg
+mage
==============================5 3 1 oppkjøring:=================================
1:
Benk med stopp 531 (180):
Uke 1: 5x65, 5x70, 5x137.5
Uke 2: 3x127.5, 3x145, 3+x160
Uke 3: 5x135, 3x152.5, 1+x170
Uke 4: 5x70, 5x90, 5x110
Støtte mellombred (180):
1pl: 5 4 3 Uke1,2,3= 70%,75%,80% = 5x125, 4x135, 3x142.5
2pl: 5 4 3 uke1,2,3= 75%,80%,85% = 5x135, 4x142.5, 3x152.5
3pl: 5 4 3 uke1,2,3= 80%,85%,90% = 5x142.5, 4x152.5, 3x162.5
4pl: 5 4 3 uke1,2,3= 85%,90%,95% = 5x152.5 ,4x162.5, 3x170
Pendlay rows 853: (167)
Uke 1: 8x97.5, 8x102.5, 8+x107.5
Uke 2: 5x100, 5x117.5, 5+x125
Uke 3: 8x107.5, 5x122.5, 3+x142.5
Uke 4: 8x80, 8x90, 8x100
Smale hangups:
Uke 1: 8x3xBW
Uke 2: 9x3xBW
Uke 3: 10x3xBW
2:
Bøy531(155)
5X5xBW Pushups i turnringer (stabilitet og bane)
eller hantelpress 5x5x67-70%
Zercher bunnstart:
6x3x80
6x3x90
6x3x100
6x3x60
GM:
8x3x90
8x3x100
8x3x110
8x3x70
3:
Speedreps med strikk:
3x5-8x80+strikk
Incline benk 531 (130)
Uke 1: 5x85, 5x95, 5+x100
Uke 2: 3x95, 3x105, 3+x115
Uke 3: 5x100, 3x112.5, 1+x125
Uke 4: 5x50, 5x65, 5x80
Hantelroing: 8x3x(50kg/55/60/65)
Facepulls: 15x2
4:
Speedbøy til boks med strikk:
3x8x65+strikk
Mark531(225)
+mage
