Dr. Persson - Cambridge, MA

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by Persson » Sat Sep 05, 2015 11:38 pm

3-9-15 Hemenway Gym

Bench
45x20
135x5
185x3
225x2
250x1
275x3x5

Deadlift n/b
185x5
275x5
325x1
365x1
405x1
445x1x7 (1x2x3+1)
365x1 w/b
385x1
405x1
425x1
445x1
465x1

Squat
45x10
135x5
185x3
225x3
275x1
315x1x3 w/b
325x1x2
Persson
 
Posts: 288
Joined: Wed Oct 02, 2013 4:23 pm

by Persson » Sun Sep 06, 2015 10:27 pm

Traening hjemme i stuen med sandsaek i 30 min
Fuuuuck det er sygt haardt!
Persson
 
Posts: 288
Joined: Wed Oct 02, 2013 4:23 pm

by Persson » Tue Sep 15, 2015 9:34 pm

8-9-15 Hemenway Gym

Bench
45x20
135x5
185x3
225x2
245x1
265x1
280x3x5

Bench w/Elitefts shoulder saver
300x2
315x2
330x1

Squat
45x10
135x5
185x3
225x3
275x1
315x1 w/b
340x1
370x3x5

Military press
95x15
95x10
95x9

BB row
245x20
245x18
245x12


11-9-15 Hemenway Gym

Bench
45x20
135x5
185x3
225x2
245x1x3
255x1x2
250x1x2
195x18
195x12
195x10

Deadlift
185x5
275x5
325x2x3
345x2x3
365x2
365x2 w/b
365x1x3
385x1x3

Squat
45x10
135x5
185x3
225x3
275x1
315x1x10 w/b
315x10


14-9-15 Hemenway Gym

Bench
45x20
135x5
185x3
225x2
245x1
265x1
285x3x2
285x2x3

Bench w/Elitefts shoulder saver
305x4
305x3

Bench 5 sec pause
225x3x2

Squat
45x10
135x5
185x3
225x3
275x1
315x1 w/b
350x1
375x3x5

Squat 5 sec pause n/b
275x2x3

Military press
95x18
95x10

BB row
255x20
255x15

15-9-15 Hjemmetræning med sandsæk 30min
Persson
 
Posts: 288
Joined: Wed Oct 02, 2013 4:23 pm

by Persson » Sat Sep 19, 2015 10:46 pm

18-9-15 Hemenway Gym

Bench
45x20
135x5
185x3
225x2
245x1x10
195x20
195x14
195x10x2

Deadlift
185x5
275x5
325x3
365x1 w/b
385x1
405x1
425x1
445x1
455x1
475x1
405x3x3

Squat
45x10
135x5
185x3
225x3
275x1
315x1x8 w/b
315x12

Military press
95x15
95x12
95x10
Persson
 
Posts: 288
Joined: Wed Oct 02, 2013 4:23 pm

by Persson » Thu Sep 24, 2015 6:27 pm

23-9-15 Hemenway Gym

Bench
Warm up then
285x3x3
285x2x2
245x9

Squat
Warm up then
380x3x3
315x10

Military press, clusters of 5 w 15-20 sec rest
95x30
95x15

BB row clusters of 5 w 15-20 sec rest
265x20
265x15
Persson
 
Posts: 288
Joined: Wed Oct 02, 2013 4:23 pm

by Persson » Thu Oct 08, 2015 2:17 pm

29-9-15 Hemenway Gym

Bench cluster sets
warm up then:
265x1x6x4
225x15 normal reps

Squat cluster sets
warm up then:
365x1x4x4
315x10 normal reps

Military press cluster sets
95x5x4x2
95x5x3

BB row cluster sets
245x5x4x3



2-10-15

Bench
warm up then:
245x1
265x1
195x20
195x16
195x13
195x11
195x11
195x10

Deadlift cluster sets
warm up then:
415x1x5x4 w/b

Seated military press in smith machine
50x15
90x10
140x10
160x10
180x4

Squat w/b
warm up then:
315x1
355x1
275x20
275x10x2
275x8



6-10-15

Bench cluster sets
warm up then:
270x1x6x4
225x12 normal reps

Squat cluster sets
warm up then:
345x1x6x4
315x12 normal reps

Military press cluster sets
100x5x6+100x3
100x5x3+100x2

BB row cluster sets
255x5x6+255x3
255x5x2
Persson
 
Posts: 288
Joined: Wed Oct 02, 2013 4:23 pm

by Persson » Thu Oct 15, 2015 7:53 pm

9-10-15 Hemenway Gym

Bench
warm up then:
225x1x2
235x1x2
245x1x2
255x1x2
200x19
200x15
200x14
200x12

Deadlift w/b
warm up then:
425x1x5x4 cluster sets

Incline bench
135x15
155x12
155x11
135x10

Squat
315x1x4
280x10x3



13-10-15

Bench
warm up then:
275x1x5x4 cluster sets
225x14

Squat
warm up then:
355x1x5x4 cluster sets

Military press
100x5x4x3 cluster sets

BB row
255x5x4x3 cluster sets
Persson
 
Posts: 288
Joined: Wed Oct 02, 2013 4:23 pm

by Persson » Thu Oct 22, 2015 3:51 pm

20-10-15 Hemenway Gym

Bench
warm up then:
225x2
235x2
245x2
255x2
265x2
275x2
285x2
295x2
305x2
265x8

Squat
warm up then:
275x2
315x2 w/b
335x2
355x2
375x2
395x2
315x10

Military press
115x5x3

BB row cluster sets
265x5x3x3
Persson
 
Posts: 288
Joined: Wed Oct 02, 2013 4:23 pm

by Persson » Sun Nov 01, 2015 4:57 pm

27-10-15 Hemenway Gym

Squat
Warm up then:
275x2
315x2 w/b
340x2
365x2
385x2
405x2
325x10

Bench
warm up then:
225x2
245x2
265x2
275x2
285x2
235x11

Military press
115x5x3

BB row in smith machine
(bar weight not included)
90x5
180x5
230x5
250x5
270x5
290x5
230x15


30-10-15

Deadlift
warm up then:
325x2
365x2 w/b
405x2
435x2
455x2
475x2
385x8

Military press
135x2
145x2
155x2
160x2

Squat
325x2x5

Bench
235x2x5
Persson
 
Posts: 288
Joined: Wed Oct 02, 2013 4:23 pm

by Persson » Fri Nov 06, 2015 2:16 pm

3-11-15 Hemenway Gym

Bench, cluster sets
warm up then:
275x1x6x6

BB row
165x5
235x5
275x5
295x5
325x5
260x12

Military press
125x5x3
Persson
 
Posts: 288
Joined: Wed Oct 02, 2013 4:23 pm

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