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Martin Lindby-Aas

Martin Lindby-Aas tränings journal

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2020
Sista inlägget6 apr.700 KG TOTAL | Del 2 · 6 april 2023700 KG TOTAL Del 1 – Andra försöket (bild från KM på KAK, hade ingen från tävlingen i texten) Nu…Läs veckan →

2020

  1. 25 dec.Dynamic Effort Upper 23/12Bench Press, paused 140-150-157.5kg 1×1 Dips 4×10 Curls 3×10 Rolling Triceps, 5sec eccentric, 3x60sec Preacher Curl, 5sec eccentric, 3x60sec Back…
  2. 25 dec.Rep Effort Upper 21/12Bench Press 107.5kg 1×15/12/10/10/10 Neutral Chins, 1×6/6/6/6/6/6/6/8/5 Rolling Thunder, triples up to 80kg 1×3 per arm Band Triceps 2×50 Fat…
  3. 25 dec.Max Effort Lower 20/12250/270kg 1×1 285kg 1×0.9 Hook Grip 270kg 1×1 Hook, no belt 250kg 1×1, 220kg 1×3 Leg Extensions 5 sec eccentric,…
  4. 25 dec.Max Affort Upper 18/12Bench Press 80/90/100/105/110/115kg 1×10 Slingshot; 120/125kg 1×10 Supinated Chinups 3×6, superset with Incline Dumbbell Curls, 5sec negative, 3x60sec Weighted Dips…
  5. 25 dec.Dynamic Effort Lower 17/12Front squat, 100/120/135/145kg 1×2 150/160kg 1×1 High bar paused squat 140kg 5×3 Leg Extensions 5sec negative, 3x60sec Band leg Curls…
  6. 17 dec.Dynamic Effort Upper 16/12Snärtisch Pänkbress 90-97.5kg 12×3, 3 grips used 85kg 1×25 Overheadpress 55kg 5×5 Paused Dumbbell Seal Row 5×8 Hammer Curl, 1×100…
  7. 15 dec.Rep Effort Upper 14/12Bench Press, 100kg 1×20/14/12/12/10 Neutral Grip Chins 1×8/8/8/8/8/10 Single Arm Triceps 5×15 Bicep Curl 5×10 Rear Delt Flies 5×10 Repspass…
  8. 15 dec.Max Effort Lower 13/12Beltless Camber Good Mornings 140/160/170kg 1×3 Camber Low Box Squat 100kg 4×5 Leg Extensions Tijuana cluster Leg curls Tijuana cluster…
  9. 15 dec.Heavy Rep Upper 11/12Bench Press 95/95/100/100/100/100/105/105kg 1×10 Supinated Chinups 3×6, superset with Incline Dumbbell Curls, 5sec negative, 3x60sec Weighted Dips (15kg) 3×6, superset…
  10. 10 dec.Dynamic Effort Lower 10/12Box squat 140kg 5×2 150/160/170kg 1×2 Deadlift 200kg(+10 2nd rep) 6×2 205kg(+10 2nd rep) 4×2 Dimel Deadlift 120kg 3×10 Band…
  11. 10 dec.Dynamic Effort Upper 9/12Bench Press 90kg Closegrip 3×3 95kg less close/medium grip 6×3 82.5kg 1×25 Overheadpress 50kg 5×5 Dumbbell Seal Row 35kg 5×8…
  12. 10 dec.Rep Effort Upper 7/12Bench Press 82.5kg 1×32, 4×20 Neutral Grip Chins Tijuana Cluster (3-2 reps) Rolling Triceps Tijuana Cluster (15kg) Fat Grip Rack…
  13. 10 dec.Max Effort Lower 6/12Competition Squat, 155/165/175/185/195kg 1×2 SSB good morning to pins, 60/80/90/100/110kg 1×5 Leg Curl/Extensions Tijuana Cluster Superset Reverse Hypers 100/120kg 1×10,…
  14. 5 dec.Heavy Rep Upper 4/12Bench Press 95/95/100/100/105/105/107.5/105kg Overheadpress 40kg 5×5 Seated Row Tijuana Cluster Hise Shrugs Tijuana Cluster Curlbar Curls Tijuana Cluster Band Triceps…
  15. 5 dec.Dynamic Effort Lower 3/12Box Squat, 100kg 1×10, 135kg 10×2 Deadlift vs purple bands 160kg 10×1 Overhand Deadlift Hold 150kg 3x15sec Dimel Deadlifts 120kg…
  16. 2 dec.Rep Effort Upper 2/12Bench Press, 82.5kg 4×24, 1×21 DB Press/Row Superset 4×6, 37.5/16kg respektive Rear delt Flies 4×10, 25-35kg i maskin Neck 2×30,…
  17. 30 nov.Rep Effort Upper 30/11Bench Press 80kgx20 90kgx20 100kgx15 110kgx10 Chins, tijuana cluster Rolling Triceps, 18.5kg tijuana cluster Rolling Thunder, triples up to 70kg…
  18. 30 nov.Max Effort Lower 29/11Pin 2 rack pull vs purple bands and forward red bands 200/220/240kg 1×1 150kg 2×3 SSB low box squat 100kg…
  19. 28 nov.Max Effort Upper 28/11Bench Press Triples from 90kg up to 130kg 2×3 and 135kg 1×3 JM press 30-35kg 4×10 Seated Row, 100kg Tijuana…
  20. 27 nov.Dynamic Effort Lower 26/11Box Squat 130kg 4×2 135kg 4×2 140kg 4×2 Deadlift vs doubled red bands 140/150kg 4×2, no belt 150/160kg 4×2, belt…
  21. 27 nov.Rep Effort Upper 25/11Bench Press 82.5kg 6×23 Single-arm DB press 4×8 Double Dumbbell Row 4×8 Rear Delt Flies 4×10 Neck stuff, 6×15-25 Mer…
  22. 23 nov.Rep Effort Upper 23/11Bench Press 80kg 4×15 Neutral Grip Chins, tijuana cluster Rolling Triceps, tijuana cluster Fat grip rack pulls, 3s up to…
  23. 22 nov.Max Effort Lower 22/11Cambered Bar Squat 150/160/170/180/190/200kg 1×2 Double Overhand Stifflegged Deadlift, 120×5, 130kg 4×5 Leg Extension cluster Leg Curl cluster Reverse Hyper…
  24. 20 nov.Rep Effort Upper 20/11Bench Press, 90-102.5kg 8×10 JM press, 30-35kg 5×10 Seated Row cluster Fat grip Curls cluster Hise shrug cluster Band Tricep…
  25. 19 nov.Dynamic Effort Lower 19/11Box squat vs purple bands 100/105/110/115/120 2×2 130/150kg 1×2 Deadlift vs 45kg chains 180kg 10×1 Double Overhand Hold, 150kg 3×15…
  26. 18 nov.Rep Effort Upper 18/11Bench Press, 82.5kg 6×22 Single arm shoulder press+ Dumbbell Row superset, 5×8 Neck stuff, 6 sets Facepulls 5×20 Reps reps…
  27. 16 nov.Rep Effort Upper 16/11Dips/Chins superset, 1×5/6/7/8 Rolling Thunder, up to 80kg 1×1, missed 87.5 Wrist roller, 25kg 4×3 Rolling triceps 4×10 Fat grip…
  28. 15 nov.Max Effort Lower 15/11Deadlift vs 45kg-ish chains 180/190kg, no belt 200/210kg, no belt 210/220kg 220/230kg Front squat 80kg 5×3 Leg Extensions/Leg Curl superset…
  29. 14 nov.Rep/Max Upper 14/11Bench Press, 95/100/100/105/105/95kg 1×10 JM press, 35kg 5×10 Seated Hammer Curl 3×10 Band Tricep Pushdowns 2×50-ish Curlbar Curls 2×50-ish Hise…
  30. 12 nov.Dynamic Effort Lower 12/11SSB box squat, 140kg 4×2, 130kg 4×2 Deadlift 200/210kg 10×2 GHR 3×15, 1×10 Back raise vs band, 2×10,/w ball 2×10…
  31. 11 nov.Rep Effort Upper 11/11Bench Press, 82.5kg 6×21 Facepulls 5×20 Neck Extension 2×25 Neck lateral flexion 2×15 Neck flexion 2×20 Lat Pulldowns 5×10 Kände…
  32. 9 nov.Rep Effort Upper 9/11Bench Press 60kg 5×10 Seal Row 60/70/80/85/85kg 1×8 Pullups 3×6 Rolling triceps 5×10 Hise shrugs 5×10 Fat Grip Rack Pull…
  33. 8 nov.Max Effort Lower 8/11SSB Box Squat vs Purple Bands170/190/200kg 1×1Stifflegged Deadlift 150/190/200/160kg 1×5Leg Extensions/Leg Curls 5×15Reverse Hypers 100/110/125kg 1×10Decline situps 2×10Hanging Leg raise…
  34. 7 nov.Max Effort Upper 6/11Closegrip Shoulder Saver Press130/140kg 1×3, 150kg 1×1, 155kg 1×0105kg 1×14Band Tricep Pushdowns 2×50-ishCurlbar Curls 2×50-ishHise shrugs 4×10Band Y-raises 3×10Seated Hammer…
  35. 6 nov.Dynamic Effort Lower 5/11SSB box squat vs purple bands100kg 8×2Slow eccentric Deadlift200kg 10×1GHR 3×15, 1×10Double Overhand shrugs 100kg 1×15, 120kg 2×12Back raise 3×15Abs,…
  36. 4 nov.Rep Effort Upper 4/11Bench Press, 82.5kg 6×20Single arm DB press 4×8Rear delt Flies 4×10Curlbar Curls 6×10Neck Extensions 2×20Neck Lateral Flexion 2×15Neck Extension 2×25…
  37. 2 nov.Rep Effort Upper 2/11Bench Press, 80/90/100/110/120/125/127.5kg 1×8Seal Row 60/70/80 1×10Rolling triceps 5×10Neck stuff 3×60Pullups 4×6Hammer Curls 5×12 8-rep-max idag, både 125kg och 127.5kg…
  38. 1 nov.Max Effort Lower 1/11Deadlifts, 240/260/280kg 1×1Chain Suspended Good Mornings100/120/140/160/180/180kg 1×3Leg Press/Leg Extension superset4×8/10-12Reverse Hypers 100kg 4×10Pinkie-Thumb Farmer Walks, 4 tripsAbs, 4 sets Icke-enligt…
  39. 30 okt.Max Effort Upper 30/10Bench Press vs 32kg chains, paused90-100-110kg 1×3120kg 1×1, 130kg 1xNo lockout90kg 6×3, på sec-ish rest.Band triceps 2×50Curlbar Curls 2×50Facepulls 4×15Neck…
  40. 29 okt.Dynamic Effort Lower 29/10Competition Squat, 180/200/210kg 1×1Light SSB Good Mornings, 3×5GHR 2×15, 1×20Leg Extensions 3×15Abs, 4 setsBack Raise 3×15 Tyngsta böj-singlarna innan tävlingen…
  41. 28 okt.Dynamic Effort Upper 28/10Bench Press, paused90/100/110kg 9×3, 3 gripsIncline DB Press35×20, 30×20, 26×20Side Raises 3×15Facepulls 4×15Neck things, 5sets Speedbänk med stegrande vikt inför…
  42. 26 okt.Repetition Effort Upper 26/10Bench Press80/90/100/110/120/110kg 1×10 110kg 2×8Seal Row 3×6-8Pullups 2×8, 1×6Tricep Pushdowns 4×12Hammer Curls 4×10Neck Plate Raise 3×20 Siktade på 2.5kg PB…
  43. 25 okt.Max Effort Lower 25/10Deadlift vs doubled Red Bands180/200kg 1×1, 210kg 1×0180kg 2×1, 170kg 4×1High Bar Paused Squat 140kg 4×3Leg press 4×8Reverse Hyper, 120kg…
  44. 23 okt.Max Effort Upper 23/10Dead Bench, 130-140-150kg 1×1Paused Bench Press, 105kg 8×3, 90 sec restRolling Tricep Extensions 4×10Band Triceps/Curlbar Curls Superset 2×50-60Rear Delt Flies,…

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Lyftare som har skrivit journal på bankpress.nu, numera Built Strong, genom åren.

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