Bänkpress, sick-sack, cykel

januari 10th, 2016

Förrgår:
Bröstpress
97,5/5 x2

Sick-sack press
25/5 x5 kanon

igår:
Latsdrag och kabelrodd med remmar
Blivit starkare av allt drag i gummibanden.

Knäböj
100/5 x5 ok

idag:
cykel 20 min

Bänkpress lillfinger, rumplyft, paus
85/5 x5 bra

Press
50/5
40/5 x4

9 Responses to “Bänkpress, sick-sack, cykel”

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Som ett nyårslöfte första gången i löparspåret

januari 6th, 2016

Nyårskrönikan är kort och utan graf i år.
Har varit ett år där träningen mer gått mer mot hälsa än prestanda, i alla fall en glidning åt detta tankesätt.
En hel del småskador, men kunnat träna runt dessa helt ok. Nytt jobb gav mindre tid och energi till träning, mer stress och sämre återhämtning.

Ljumskarna klarade inte av den snabbare löpningen @ 4.50 min. Fått ta det lugnt ett tag.

idag:
Knäböj 120/3 x3 Nöjd
första set bra, därefter segt. Utan smärta, vilket är positivt.
Bäst på länge, mest kört 5:or på 90 eller 100 det sista när höfterna funkat.

Ökat i curls och drag med gummiband (avlastat greppet). Nästan fått biceps 😉

Bröstpress, kör en maskin som blir en en slags bryggande decline med begränsad ROM. funkar för axlar och armbåge.
85/10 nu sist
95/5 tidigare.
Dags att smyga in bänkpress igen snart.

Äntligen kunnat börja träna hantelpressar, sick-sack press
20 kg /10 senast, bättre än väntat efter 4 pass med stegrande vikter.

Löpning i förrgår utomhus.
Kände mig som ett nyårslöfte som var ute och sprang för första gången, kroppen rejält seg. Är mer backar på Safjället än på löpbandet, haha!
Positivt att jag kom ut och runt 2,5 km utan skador.

Blivit starkare på att dra ihop lyftarbältet, får ihop så bältets kanter möts, mitt mått på att midjan är ok. Går midjan upp är det bara att bli starkare på att dra till bältet.
Vikten ökat från 94 -> 96-97 det sista.

One Response to “Som ett nyårslöfte första gången i löparspåret”

  1. Jocke skriver:

    ”blivit starkare på att dra ihop lyftarbältet”
    Det var så hysteriskt kul att det kompenserar bristen på graf 🙂

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Löpning

januari 1st, 2016

11/12
Sprang nästan 4 km idag i 5.00 min tempo, löpband utan lutning.
Kändes helt ok i vader och häl.

14/12
Löpning på löpband utan lutning
4 km i 4.50 min tempo.

Var mycket tyngre idag än sist.
Pulsen via grepp
5 min: 161
10 min: 167
15 min: 174
19.20min: 167

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Konditionsträning, alternativ träning runt skador.

december 10th, 2015

Tränat runt olika skador, lyckades få min gamla halva menisklåsning när jag lekte i badet med systerbarnen, haha, det var värt det ändå, vi hade kul.
Fokuserat på kondition ett tag. 3-4/v 20-40 min med puls 130-150.

Stegrat upp löpning försiktigt på löpband, som tätast var 4:e dag.
start 1 km 6.00 min/km
sen 5.30
5.15
5.00
1,5 km @5.00min
2 km @ 5.00min/km nu senast, kändes helt ok. Pulsen stabiliserade sig runt 160 efter 5 min.

Varvar med rulltrappa, cykel och crosstrainer.
Vilopulsen är < 55 på morgonen och < 60 om jag lägger mig och vilar under dagen.

Styrkan för överkropp har jag varvat tryck/drag olika pass.
Bröstpress, tricepext, nu det sista har det funkat med sidlyft för axeln med.
”Gummibandsdrag” (typ lats+rodd) och gummibandscurls för drag. Avlasta golfarmbågarna har hjälpt.

Knäböj idag med paus
90/5 x5
Höft och knä börjar kännas bättre 🙂

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Rulltrappa, knäböj och axelrehab

oktober 24th, 2015

Tränat på lite lagom, en del cykel och styrka.
Vänster axel är inte bra nu, men tränar runt det och kör rehab.

Bäst sedan sist:
Rulltrappa
20 min, 86 steg/min. nivå 11
Pulsen svängde efter ett ta in på mellan 150-160.

Knäböj
130/3
Bra 😀 tyngsta på länge.

Knäböj med paus 1-2s
90/5 x5

Körde även för tunga good morning
75/8 x3
Fick för mycket träningsvärk, får köra lättare eller oftare.

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Lyftning 70-90

oktober 11th, 2015

Höjdpunkter sedan sist:
Mindre drag och lyftning överlag + mer rehab, hjälpt armbågarna.

Knäböj fram + bak
100/2+3 x4 bra

Knäböj vulcan, mer studs
120/3 x4 bra

Bänkpress stopp, med Micke
75/6-7 x4-5 bra, våga lyfta mer diagonalt, stabil i botten.

Även kört cykel som flås några ggr med 20 min på puls minst 140.

—————————–

Idag var det lyftning på nw almedal, gött med eleikostång och bumpers.
Målet var att inte missa några lyft, gick sådär med rycken, men det var kul att lyfta.
Ryck
50/2
60/2
65/1
70/1 bra
75/0
70/0
kom ur känsla, ej van i bottenposition.
50/3

Stöt
60/2+2
70/2+2
80/2+2
90/1+1 x2 första lite svajig överstöt
90/1+2 x3 bra, lätt

Knäböj fram + bak
80/2+3
90/2+3 x3

One Response to “Lyftning 70-90”

  1. Jesper Augustsson skriver:

    Hej Sam,

    hoppas allt är väl.

    Jag skall hålla en kurs, träningslära II, i november för våra studenter som läser idrottsvetenskap, termin 5. I träningslära I som gick i termin 2 gick jag igenom praktiskt igenom övningar som knäböj, marklyft och bänkpress med dem.

    I denna fortsättningskurs skulle jag gärna vilja att de fick känna på olympiska lyft. Skulle du kunna hjälpa mig med detta? Det skulle kännas bra om studenterna fick en genomgång av en faktisk tyngdlyftare.

    Om du kan ställa upp kan jag berätta att studenterna är cirka 30 till antalet. Ett lämpligt upplägg vore kanske därför halvklass x 2 timmar. Skulle det gå att vara på Mosseberg, på dagtid? Jag kan nog skaka fram lite pengar för att studenterna är där. Det går också att vara på vår institution, vi har en idrottshall på Idrottshögskolan på Skånegatan (det finns dock inget gym, inte heller något podium där).
    Du kan inte få något betalt men du kan lägga till denna undervisning på ditt CV. Plus att du slår ett slag för Mosseberg och tyngdlyftning i största allmänhet.

    Hälsningar Jesper

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Hälsa & breakdance

oktober 3rd, 2015

Blivit mindre träning det sista med diverse skador och sjukdom.
Höften är bättre, golfarmbågarna bråkar mer än vanligt nu plus plantarfasciepati på vänster efter hopp och jogg ett pass.

Lyfte i söndags iaf, kändes rätt bra trots allt 🙂

Ryck
75/2 x3

Stöt
85/2+2 x3

Målen framöver är mer hälsa än prestanda, inte skada mig när jag tränar, rehabilitera skador, balans mellan kondition och styrka.

Lärde mig att ”swipe:a” (breakdans) igår av Micke, kan nog köra det som axelrehab 🙂

Gått från inlägg varje dag till en gång i veckan till nu en gång i månaden, det nästa blir väl årsvis 😉

2 Responses to “Hälsa & breakdance”

  1. Jocke skriver:

    Same procedure as last year? Same procedure as every year!

    Bytt ut fjärilssim mot breakdance? Smart drag – man är inte beroende av vatten när man ska impa.

    • Sam skriver:

      Haha, exakt!
      Problemet är att jag är kass på breakdance, men hyfsad taktkänsla och vågor.
      Sen när jag är 85 år ska jag lära min knyppla för att impa, vänta bara.

      Att ha som mål att inte skada mig är ett steg i rätt riktning med 🙂
      (Ursäkta sent svar)

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Mer lyftning & en halv ”Murph”

juli 28th, 2015

Två pass lyftning sedan sist. Fick även ett infall av CrossFit games och körde ett halvt pass.

Vändning + Hängvändning(knä)
84×1+2 x3 puh, rätt jobbigt 😀

Ryck + hängryck över knät
75×1+1 x2
80×1+1 x1 första toppen, från häng slog ut, men klarade.
85×0 slarvigt, drog ej klart.

Stöt från ställ
90×2 x2
första set något hackig kort satsning, bättre andra.

Knäböj, vulcan
105×2 x1
108×2 x3

Gjorde en halv ”Murph”:
900m löpning
10 varv:
5 pull-ups
10 armböj (upphöjda + ej fullt djup)
15 knäböj
900m löpning
ca: 21 min

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Sista tidens lyftning

juli 20th, 2015

Börjat köra lyftning igen uppe på klubben, roligt.
Bänk + lyftningen (+ ev utegymmet) gjorde att jag fick väldigt ont i axlarna, främst vänster. Nu någon vecka senare mår axeln bättre, men långt ifrån bra.

En del volym o treor. Några höjdpunkter:
Ryck
75/2 x2 (en miss)
80/1 bra

Stöt
95×2+2 x1

Knäböj
har körts på lätta vikter, som mest 110/3

Löpning
900m-intervaller, sprang första på 3.38 min.
blev bara två intervaller, kände vaden på andra varvet.

4 Responses to “Sista tidens lyftning”

  1. Liljeros skriver:

    Hallå!

    Ser att du är inne och vänder på Mosseberg ibland. Vi får se om vi korsar våra vägar någon dag!

    /David

    • Sam skriver:

      Tjena!

      Ja, det vore kul. Blir mest lite allmänt gym nuförtiden (så brant backe upp till Guldheden ;)). Men vore kul att träna ihop någon dag.
      Sam

  2. Liljeros skriver:

    Var kör du, Fysiken?

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Bänk 115 & Stöt 100

juli 9th, 2015

Igår blev det:
Bänkpress lillfingret innanför + lite studs.
100/1
105/1
112,5/1 PR
115/1 PR
90/5 x2

Styrkevänd + pp
60/2+2
70/1+2
80/1+2
90/1+0 -> kickstöt med efterpress
utfallsstöt
90/1+1
100/1+1 lätt
100/1+1
90/1
Styrkevändningar kändes relativt lätta, fångade de på 100 lite långt fram.
Överstötarna var hur lätta som helst.

Knäböj
90/5 x2
100/5
110/5 sista två reps höll ej vinkeln bra.
90/5

+ några armhävningar pressar och tryndrag.

2 Responses to “Bänk 115 & Stöt 100”

  1. Jocke skriver:

    Jag postar högst upp 🙂

    Fotledsstatistiken. Är det rehab, prehab eller prestationsträning (tyngdlyftningssitt…).

    Mina fotleder är superstela, sen alltid, och inte helt omöjligt att det bidrog till rupturen.

  2. Sam skriver:

    I början var det mest för att komma ner i en knäböj, därefter mer till prestation (djupare sitt).
    Borde väl ha fokuserat mer på detta som prehab/rehab när jag spelade basket och skadade vaderna om och om igen.
    Jag har oftast bara stretchat den stela fotleden för att jämna ut skillnader.

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