da er jeg å GSP lik i chins, hehe..
bra form på deg! og imponerende at du tar 145kg benk, ser ikke ut som noen "typisk" benker.
åssen ser en typsik styrke uke for deg med vekter?
Not bad;) han trener de eksplosivt da! saaaaaaakte ned og rask opp! så jeg har en del igjen å hente
hehe, takk for det! syns egentlig jeg er en benker jeg da:p
En typisk styrke uke er
MONDAY
Power Clean - 3 sets of 3 reps warm up, then 3 t5 sets of 3 reps with a work weight, about 80% of a 1RM.
Bench Press - (medium to heavy day)- (if med)- 3 sets of 5 t6 reps warm up then 3 sets of 5 with a work weight. (if heavy)- work up over six sets of 5 t6 reps to limit set of 3 t5 reps on the last set. A rule of thumb puts a limit triple at about 90% of one's 1RM.
Squat - (light speed day)- one warm up set of 10 reps. Then 5 sets of 5 reps with no more than 65% and no more than 60 seconds rest between sets. Start with 60% . Apply 100% effort on every rep and do each rep as fast as possible.
WEDNESDAY
One Power Clean followed by 3 Military Presses followed by 2 Push Presses for 5 reps total per set - 3 warm up sets, then 3 sets of 5 reps with a work weight.
Deadlift - warm up- 10 reps, 6 reps, 4 reps, then the same work weight for 3 t4 sets of 3 t4 reps. The Romanian DL or Straight Back Clean Style DL's are recommended. (On clean DL's use about 80% of your 1RM your first workout.)(On RDL's weight is not as important as doing the exercise correctly with strict form.)
NOTE: Because squats and deadlifts overlap the working of a lot of the same muscles, squats are not recommended the same day as deadlifts.
FRIDAY
Bent Row - 3 sets of 5 t6 reps warm up, then 3 sets of 5 t6 reps with a work weight.
Chins
Squat - (medium to heavy day) same formula as BP on Monday.
Close GripBench Press - (light speed day) same formula as Squat on Monday.
Så legger jeg inn planke og av å till, pluss en del skulder rehab!
de dagene jeg ikke har styrke på trener jeg som regel
Randy Couture MMA and Grappling Workout Circuit
Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8 (each leg)
Squat push press x8
Deadlift x8
6 sett 30 kg stang et minutt pause mellom hvert sett. (PAIN)
Kjører jeg ikke den kjører jeg utholdenhet på sekk eller mma pads (Even more pain)