MÅNDAG
Back squat, 60 kg: 10
Back squat, 80 kg: 8
Back squat, 100 kg: 5
Back squat, 105 kg: 6, 6, 6, 5 ,5
Bench press, 50 kg: 8
Bench press, 60 kg: 5
Bench press, 70 kg: 5
Bench press, 80 kg: 5
Bench press, 90 kg: 3
Bench press, 95 kg: 4, 5, 5, 4, 4
Ab-wheel: [1] x 8
One-arm swing, 40 kg: [5/5] x 5
Back squat, 60 kg: 10
Back squat, 80 kg: 8
Back squat, 100 kg: 5
Back squat, 105 kg: 6, 6, 6, 5 ,5
Bench press, 50 kg: 8
Bench press, 60 kg: 5
Bench press, 70 kg: 5
Bench press, 80 kg: 5
Bench press, 90 kg: 3
Bench press, 95 kg: 4, 5, 5, 4, 4
Ab-wheel: [1] x 8
One-arm swing, 40 kg: [5/5] x 5
TISDAG
Swing, OA, 32 kg: [5/5] x 3
Swing, OA, 32 kg: [5/5] x 3
Swing, OA, 48 kg: [5/5] x 5
TORSDAG
Back squat, 60 kg: 10
Back squat, 80 kg: 8
Back squat, 100 kg: 5
Back squat, 110 kg: 5
Back squat, 115 kg: 2, 3, 3, 3, 3
Bench press, 60 kg: 5
Bench press, 70 kg: 5
Bench press, 80 kg: 5
Bench press, 85 kg: [7] x 5
Ab-wheel: 1, 1, 2, 2, 2, 2
Back squat, 60 kg: 10
Back squat, 80 kg: 8
Back squat, 100 kg: 5
Back squat, 110 kg: 5
Back squat, 115 kg: 2, 3, 3, 3, 3
Bench press, 60 kg: 5
Bench press, 70 kg: 5
Bench press, 80 kg: 5
Bench press, 85 kg: [7] x 5
Ab-wheel: 1, 1, 2, 2, 2, 2
FREDAG
Marklyft, 60 kg: [10] x 2
Marklyft, 100 kg: [5] x 2
Marklyft, 120 kg: 5
Marklyft, 140 kg: 5
Marklyft, 150 kg: [6] x 10 (3-4 min. rest)
Press, 40 kg: 8
Marklyft, 60 kg: [10] x 2
Marklyft, 100 kg: [5] x 2
Marklyft, 120 kg: 5
Marklyft, 140 kg: 5
Marklyft, 150 kg: [6] x 10 (3-4 min. rest)
Press, 40 kg: 8
Press, 45: 5
Press, 50: 3, 5, 3
Press, 50: 3, 5, 3
Nacken har efter Voltaren-kuren blivit mycket bättre. Pressarna på 50 kg kändes bra, även dagen efter.
Backade i squaten till 115 kg och det kändes mer hanterbart än 120 kg. Gjorde direkt 3:or
Annars var nog veckans större händelse 10x6 med 150 kg i marken. Då går vi mot 7-repsare. Filmade sista setet:
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