Skrevet av Emne: Anders trener for landslagsplass i amerikansk fotball - RB!  (Lest 61008 ganger)

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TORSDAG 16.01.14

Rolig fjelltur i dag. Kjenner eit kvart i venstre alboge. Kjennest ut som ein betennelse. Står difor over bryst-ykta i dag..
Morgendagens ykt blir også strøket, då eg skal til Geilo i helga Smiley

Treninga startar igjen neste veke Smiley
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Mann, 91 modell, 88kg, 187cm
Mark: 1x200kg, Smalbenk: 1x102,5kg, Knebøy: 1x160kg

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MÅNDAG 20.01.14

Start
Foam Roller
Shoulder Mobility with stick
Wall Slides

#1
5 x 75kg Barbell Jump Squats
3 x Vertical Jumps with countermovement
3 x Broad Jumps with Countermovement
10e x 20kg Shoulder Int/Ext Rotation
5 x Plyo Push-ups

#2
5 x 30kg Barbell Bench Press
4 x 40kg Barbell Bench Press
3 x 50kg Barbell Bench Press
2 x 55kg Barbell Bench Press  --> 6e x 30kg Dumbell One-Arm Row
10 x 60kg Barbell Bench Press  --> 6e x 30kg Dumbell One-Arm Row
12 x 60kg Barbell Bench Press  --> 6e x 30kg Dumbell One-Arm Row

#3
2e x 50kg Power Clean Complex (DL/PCS/PCHP/PC/FS) --> 10e x 30kg Anti-Rotation Press --> :15e Prone Figure Four Stretch
1e x 60kg Power Clean Complex --> 10e x 30kg Anti-Rotation Press --> :15e Prone Figure Four Stretch
1 x 70kg Power Clean --> :15e 1-leg Hip Extension Bridge (Shoulders on bench)
1 x 80kg Power Clean --> :15e 1-leg Hip Extension Bridge (Shoulders on bench)
1 x 87,5kg Power Clean --> :15e 1-leg Hip Extension Bridge (Shoulders on bench)
1 x 95kg Power Clean
1 x 100kg Power Clean

Suppl
10 x BW Pull-ups (neutral grip)
10 x BW Pull-ups (under grip)
5 x BW Pull-ups (over grip)

Finish
Prone Bridge Series (P/L/R/P): :60 /:45 /:45 :/60 = 3:30min

Ganske trøtt å sleten etter helga i dag... Skal bli godt å kvile til i morga... 
Min logg

Mann, 91 modell, 88kg, 187cm
Mark: 1x200kg, Smalbenk: 1x102,5kg, Knebøy: 1x160kg

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TYSDAG 21.01.14

Oppvarming
Foam Roller
Lunge Series (C/L/R)
10e x Band Lateral X Walk
10 x KB Front Squat
Jump Rope Series

#1
3 x 60kg BB Back Squat --> :10 x Overhead Stability Stand
2 x 75kg BB Back Squat --> :10 x Overhead Stability Stand
1 x 90kg BB Back Squat --> 3e x 5kg CB Deep Squat
1 x 105kg BB Back Squat --> 3e x 5kg CB Deep Squat
1 x 120kg BB Back Squat --> 3e x 5kg CB Deep Squat --> 1 x BW+25kg Pull-ups @ Over grip --> 20 x 20kg Rope High Row
1 x 127,5kg BB Back Squat --> 1 x BW+25kg Pull-ups @ Under grip --> 15 x 25kg Rope High Row
3 x 142,5kg BB Back Squat --> 1 x BW+25kg Pull-ups @ Over grip--> 10 x 35kg Rope High Row
3 x 145kg BB Back Squat --> 1 x BW+25kg Pull-ups @ Undergrip

#2
4 x 50kg Hang Clean ( :01 Pause below Kees, Max Speed)
4 x 60kg Hang Clean --> 10e x Lateral X-Band Walk
4 x 60kg Hang Clean --> 10e x Lateral X-Band Walk
4 x 60kg Hang Clean

#3
6e x 32kg KB Front Split Squat --> 1/2 Kneeling Hip Flexor Stretch --> 5e x 1-leg Hip Extension w/ Knee to Chest
--> 5e x 32kg KB 1-leg RDL --> 5e x PB Superman Series (Upper/Lower/Opposite/Same)
6e x 32kg KB Front Split Squat --> 1/2 Kneeling Hip Flexor Stretch
6e x 40kg KB Front Split Squat --> 1/2 Kneeling Hip Flexor Stretch --> 5e x 1-leg Hip Extension w/ Knee to Chest
--> 5e x 40kg KB 1-leg RDL --> 5e x PB Superman Series (Upper/Lower/Opposite/Same)

Finish
Max x Neck Extensions


Ei god ykt. Har desverre skada håndleddet under Power Clean forrige veke, men gjekk heldigvis fint i dag, til tross for litt smerter...
Min logg

Mann, 91 modell, 88kg, 187cm
Mark: 1x200kg, Smalbenk: 1x102,5kg, Knebøy: 1x160kg

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MÅNDAG 27.01.14

Etter ein hard laurdagskveld og ein endå hardare søndag, var det endelig til for trening igjen. Kjenner helga godt på kroppen!

MAX/FLEX/CORE/UBHPL
4 x 60kg BB Bench Press (Shoulder Width, Control-Touch-Push)  -->  10 x BB Rollout
--> 10 x 15kg Rope Straight Arm Pulldown --> 10 x 14kg DB "I"-raise
3 x 65kg BB Bench Press -->  10 x BB Rollout --> 10 x 15kg Rope Straight Arm Pulldown --> 10 x 14kg DB "I"-raise
2 x 70kg BB Bench Press -->  10 x BB Rollout --> 10 x 15kg Rope Straight Arm Pulldown --> 10 x 14kg DB "I"-raise
3 x 75kg BB Bench Press -->  :15e Pec Stretch --> 10 x 15kg Rope Straight Arm Pulldown
2 x 80kg BB Bench Press -->  :15e Pec Stretch --> 10 x 15kg Rope Straight Arm Pulldown
1 x 85kg BB Bench Press -->  :15e Pec Stretch
3 x 90kg BB Bench Press -->  :15e Pec Stretch
3 x 95kg BB Bench Press
[t]3 x[/t] 2 x 97,5kg BB Bench Press

UBVPL/SHOULDER
5 x BW+20kg Pull-ups (under) --> :15e Lat Stretch --> 10e x Scap Series (Protraction/Retraction/Depression/Depression)
5 x BW+20kg Pull-ups (neutral) --> :15e Lat Stretch --> 10e x Scap Series
5 x BW+15kg Pull-ups (over) --> :15e Lat Stretch --> 10e x Scap Series
5 x BW+15kg Pull-ups (under) --> :15e Lat Stretch --> 10e x Scap Series

BB Shrugs  50 / 60 / 70 / 80 / 90 / 80 / 70 / 60 / 50 / 40  (10 reps up / 5 down)

Godt å komme i gong. Benken var tungare enn normalt, men reknar med det berre er helga som heng igjen i kroppen...
Min logg

Mann, 91 modell, 88kg, 187cm
Mark: 1x200kg, Smalbenk: 1x102,5kg, Knebøy: 1x160kg

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TYSDAG 28.01.14

Klar for ny dyst! Mykje meir pigg i dag enn i går

Oppvarming
Foam Roller
Lunge Series (C / L / R)
Band Lateral X Walk
KB Front Squat x 10

MAX/FLEX/CORE
3 x 90kg BB Back Squat --> 10 x BB Rollout
2 x 95kg BB Back Squat --> 10 x BB Rollout
1 x 102.5kg BB Back Squat --> 10 x BB Rollout
3 x 110kg BB Back Squat --> 3e x KB Deep Squat --> Prone Figure Four Stretch
2 x 115kg BB Back Squat --> 3e x KB Deep Squat --> Prone Figure Four Stretch
1 x 122,5kg BB Back Squat --> 3e x KB Deep Squat --> Prone Figure Four Stretch
3 x 130kg BB Back Squat --> 3e x KB Deep Squat --> Prone Figure Four Stretch
3 x 140kg BB Back Squat
3 x 145kg BB Back Squat
3 x 150kg BB Back Squat  NY 3RM!! Cheesy

OLYMPIC/1-EG/PC/CORE
2e x 55kg Power Clean Deadlift & PC Shrugs --> 10e x 20/17,5kg 1/2 Kneeling Chop & Lift
2e x 55kg Power Clean High Pulls & PC --> 10e x 20/17,5kg 1/2 Kneeling Chop & Lift
2e x 55kg Power Clean High Pulls & PC --> 15e x 20/17,5kg 1/2 Kneeling Chop & Lift
2e x 55kg Power Clean & Front Squat

6e x 1-leg Squat to Box m/ 10kg MB --> 6e x 36kg KB 1-leg RDL
6e x 1-leg Squat to Box m/ 10kg MB --> 6e x 36kg KB 1-leg RDL
6e x 1-leg Squat to Box m/ 10kg MB --> 6e x 36kg KB 1-leg RDL

6e x (2x)16kg KB Fwd & Bwd Lunge --> 6e x 1-Leg Hip Extension
3e x (2x)16kg KB Fwd & Bwd Lunge --> 3e x 1-Leg Hip Extension

Sjuke ykt! Endelig godt å få opp dinna siste reppen på bøyen. Godt fornøgde med 150kg 3RM Smiley
Min logg

Mann, 91 modell, 88kg, 187cm
Mark: 1x200kg, Smalbenk: 1x102,5kg, Knebøy: 1x160kg

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ONSDAG 29.01.14

Innebandy med jobben:
2 x 25 minutt med speling
  --> Avg HR = 72%, Max HR = 90%
  --> Avg HR = 77%, Max HR = 88%

Totalt: Avg HR = 74%, Max HR = 90%, Calories = 800 kcal
Min logg

Mann, 91 modell, 88kg, 187cm
Mark: 1x200kg, Smalbenk: 1x102,5kg, Knebøy: 1x160kg

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