Löpning, bänk och mark

april 12th, 2015

Sprang 900m x2 i fredags i kuperad terräng + utomhusgym, kändes bra med löpningen! Fick träningsvärk i vaderna.

Bänkpress lillfinger
85/5 x3
Bra. Håll stabiliteten i höger axel o armbåge sista rep bara.
Kört några fler pass i bänken i veckan, någon på 82,5 någon på 80.

Marklyft bältet högt
160/3 x2
i torsdags: 150/5

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Bänkpress 80 kg :)

april 4th, 2015

Tränat två pass i veckan. Dragits med ökad smärta i nacken, segt. Är nog mest hållnings och stressrelaterat. Men ska se över min stångplacering och lyftteknik med nacken.

Måndag blev det knäböj upp till 120/5 form sådär, ljumskar ok.
Ryck upp till missar på 80.

Igår: jogg 10 min med 5.30 tempo sista 2,5 min. helt ok.
bänkpress tumme (rätt smalt)
70/5 bra
80/5 tungt
75/5 ok

140/5 x2

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Jogg, mark & press

mars 28th, 2015

Tränat färre gånger i veckan, men kommit i gång.
Ljumsken krånglar, men gjorde 110/5 i knäböjen i förrgår som kändes bra.
Push press 85/3 med som kändes lätt.

Löpning på band 10 min idag med 6.00 min tempo sista 5 min, kändes ok, något i ljumsken bara. Puls ca 140. Vaderna var inga problem.
Joggade ute långsamt på vägen hem, då kändes vaderna mer.

130/5 pronerat
130/5 mixat

Räckhäv 7, 4

Hjulet knä 10 st


Bröstpress 3×10 pump

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Återkomst efter sjukdom

mars 15th, 2015

Varit sjuk, lite segt.
Drog upp ljumsken igen, klantigt. Värm upp, rehab, kör ej djupt ett tag.
Vä knä och höft behöver lite kärlek med. Push press kändes fortfarande relativt lätt vilket var kul.

Knäböj 80/3
PP 85/2
Stötdrag 110/3

2 Responses to “Återkomst efter sjukdom”

  1. Jocke skriver:

    Aschdå, brottaren fick inte vara frisk han heller. Jag började nästan spekulera i att jag blivit immun mot sjukdom då jag lagt ner brottningen, men sen kom två årsdoser sjukdom på ett bräde.

  2. Sam skriver:

    Ett pass brottning så var immunförsvaret kört sen 😉
    Var sjukare oftare när jag spelade basket eller körde CF, men många faktorer som spelar in givetvis.
    Försöker se det som periodisering eller något.

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PP 87,5/2 x4

februari 27th, 2015

Inte så mycket att rapportera. Värmde jag upp för dåligt igår, känner av ljumsken, så tagit det lugnt med böjen två dagar.

Goa push pressar idag
87,5/2 x4 bra!

Räckhäv supinerade med remmar till bröstet
8 kg/5 x2 bra!

7 Responses to “PP 87,5/2 x4”

  1. Sam skriver:

    Kvartsböj 120/5, 130/5, 140/5

    Push press 90/2 x3

    Bra stötdrag idag, 5 cm över knät
    110/3 x3

    Räckhäv ctb supinerat grepp, remmar
    +12 kg /5
    +12 kg /4 (nästan 5)

    • Lacey skriver:

      What a neat artecli. I had no inkling.

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Submission wrestling

februari 24th, 2015

Idag var det åter dags för submission wrestling hos min kollegas klubb Yamasaki.
30 min uppvärm, 30 min teknik, 30 min sparring.
Var kul, kändes ovant, men gick bättre än väntat.
Försökte att inte muskla för mycket och klappade fort.
Tur att jag är tung, annars hade det varit dubbelt så jobbigt 🙂

One Response to “Submission wrestling”

  1. Jocke skriver:

    Dubbelt avis. En frisk brottare! 😉

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februari 23rd, 2015


Klarade alla lyft relativ lätt, Blev mer slung när det blev tungt.
För snabb start, spänn upp mer, sen rakt upp o dra med armarna.
Men helnöjd för att knappt tränat ryck alls sista två månaderna.

Stöt med styrkevänd

105 ok


Press 50/5 55/8
räckhäv +6kg/5
hjulet knä +15/5

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Ryck 85 kg, klarade 4/5 lyft

februari 21st, 2015

Veckan som gått har jag tränat på bra, veckan innan var jag förkyld och det blev endast två lätta pass med böj + pp.


Ryck 85/1
klarade 4 av 5 lyft vilket jag var väldigt nöjd med.
Var på det lokala gymmet med lite sämre förutsättingar med.
Fick upp tävlingssug, 5v kvar till nästa omgång.

Knäböj 125/5
Stötmark paus vid knät 130/3
Stötmark 150/3
Push press 85/2 x5 gör jag som lägstanivå.
Räckhäv: börjat köra med vikt oftare

Igår kände jag ätt på flåset med:
Kb-ryck 20kg 60 st obrutna i set om 10, blev lite flåsigt.
Följde upp med rodd i 2 min och insåg att konditionen inte är där riktigt.

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v6: knäböj 147/2, pp 90/2

februari 7th, 2015

Sammanfattning av veckan som gick.
Det blev fem pass allt enligt planen med två femmor som standard.
Torsdagens pass kortade jag ner, var matt i kroppen.

Var uppe på ettor i måndags:
Knäböj 150/1
PP 92,5/1 lätt, hade nog 95 i mig.
Stötdrag, knä 150/1

Körde ryck och stöt som återhämtning dagen efter. Rycken kändes bättre än väntat. Fick däremot ont i axlarna två dagar efter. Axlarna har innan detta fungerat riktigt bra med press eller pp fem dagar i veckan.
ryck 70/2 75/1
kickstöt 85/1+2

Igår var det lite tyngre tvåor:
Knäböj 147,5/2 bra
Push press 90/2 PR
Stötdrag, knä 140/2
Räckhäv supinerat grepp +15kg/3 (ctb) +20kg/2

Hjulet har gått framåt, kör stående med olika gummiband nu.

2 Responses to “v6: knäböj 147/2, pp 90/2”

  1. Jocke skriver:

    Fem ggr push, pull, squat? Fast olika varianter, reps och vikter?

  2. Sam skriver:

    Ja, på ett ungefär så. Även om jag nu inte varierat övningarna så mycket. Bara vertikal push/pull nu med relativt låg volym. En tanke kan vara att lägga in bänk/rodd och knäböj fram en vända.
    Kör nästan alltid någon form av dragövning för att hålla igång lyftningen.

    Repsen är oftast /5 x2. Upp till en halvtung 2:a eller 1:a varannan vecka. Försöka att inte träna ner mig, men ta i och försöka öka vikterna/farten.

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Veckans träning

januari 31st, 2015

Veckans träning bestod av 5 pass, alla relativt korta och effektiva.

Höjdpunkter var:
Knäböj 145/2
Press 65/2 x2
PP 82/2
Stötdrag från knä: 140/2 hade bra klipp!

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