Jo ligger just nu och reppar på 160. Bulken ger som fan vad reppar du på :)?

Ligger lite efter dig iallafall, då jag maxar omkring 140

jag ligger på 100 just nu som jag tränar med, höjer 5kg varje pass med marklyft, så jag kommer o tar dig snart

Härligt att se att mycket folk kör marklyft, känns som folk under typ 25 missar det rätt ofta, eller rättare sagt, jag ser inte många yngre som kör marklyft utan det är mer bröst o biceps :(.

Tar typ 120kg på ~6x4(repsxset), aldrig testat att maxa dock. Ska nog göra det när inflammationen och stukningen i armen går över

marklyft är ett måste, bästa ryggövningen imo.
körde 150x4 sista setet i ons, är 17

Najs att höra personligen är mark en av favoriterna med knöböj. Börjar även gilla bänken, har alltid tyckt den har varit en svår teknisk övning dock ska jag försöka ta 120 innan vintern där.. har förövrigt gymmat i lite mer än 2 år.

Edit; där jag gymmar är jag i princip själv om att köra mark ^^

This post was edited by bomben on Oct 21 2011 05:27pm

mark är roligaste övningen lätt
försöker komma upp i polarens vikter, inte så lätt när han tar 225..... samma ålder ^^
har la gymmat i ca 3-4 månader

Jag höjer i princip varje pass med 5 kg jag med, haha!

Kör 5x5 strenght program just nu

Som många andra, så är fan mark min favorit också xD

5x5 strenght program har jag varit lite intresserad av, kör man typ inte 5set bänk + 5set böj + 1set mark varje pass? Skulle du kunna berätta lite om det.

Här är ett annat, väldigt känt ''Rippetoe'', som är lite mer som det du beskrev ovan - http://forum.bodybuilding.com/showthread.php?t=998224&page=1

Finns massa olika av dessa program, men jag kör denna atm (Raynor's) fast med en lite annorlunda split, och det fungerar skit bra! -

5x5 PLAN for Strength and Size

(fixed the set/rep/weight % and so forth)

The 5x5 plan is basically 5 reps for 5 sets of a particular exercise for most days. Other exercises will be 5 sets of 8-12 reps. You will do at LEAST 20 total sets per day. It will be used in the following manner for 5x5:

Set 1 – 5 reps of 60% max weight
Set 2 – 5 reps of 70% max weight
Set 3 – 5 reps of 85% max weight
Set 4 – 5 reps of 85% max weight
Set 5 – 5 reps of 90% max weight

So if you can bench press 225 lbs for 1 rep, your set would look like this –
Set 1 – 135 lbs [135 x 5]
Set 2 – 155 lbs [155 x 5]
Set 3 - 185 lbs [185 x 5]
Set 4 - 185 lbs [185 x 5]
Set 5 – 205 lbs [205 x 5]


In order to determine your max, however, grab a spotter at the gym, and load up weight until you can only do 1 unassisted rep. That is your 1-rep max from which you will be able to get your 5x5 plan started.
Don’t forget, its best to use a spotter no matter what, but if you can’t the 5x5 is fine to do without one. As for the 5x8-12, you will do moderately heavy weight for optimal burn and pump.


Day 1 (Monday) - Chest
• Bench Press - 5 sets of 5 reps
• Incline Bench Press - 5 sets of 5 reps
• Decline Press - 5 sets of 5 reps
• Cable Crossovers – 5 sets of 8-12 reps (do not use 5x5 for this!)
OTHER CHEST EXERCISES INCLUDE: Dumbbell Bench Press, Incline Dumbbell Bench Press, Dumbbell Decline Bench Press, Dumbbell Flies, Pec Deck, Weighted Pushups, Wide Chest Press, Overhead extensions. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.

Day 2 (Tuesday) - Back
• Barbell Deadlift - 5 sets of 5 reps
• Lat Pulldown - 5 sets of 5 reps
• Seated Cable Row - 5 sets of 5 reps
• Dumbbell Rows - 5 set of 8-12 reps
OTHER BACK EXERCISES INCLUDE: Lower Back Extensions, Underhand High Cable Rows, Rack Pulls, Good-Mornings, Dumbbell Deadlifts, Close-Grip Pulldowns, or Barbell Rows. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.

Day 3 (Wednesday) – Legs
• Barbell Squats - 5 sets of 5 reps
• Seated Machine Leg Extensions - 5 sets of 5 reps
• Seated Machine Leg Curls - 5 sets of 5 reps
• Standing Calf Raises 5 sets of 8-12 reps
• Seated Calf Raises 5 sets of 8-12 reps
OTHER LEGS EXERCISES INCLUDE: Dumbbell leg lunges, Leg Hip Abbduction Machine, Leg Hip Adduction Machine, Laying leg curls, Front Squats, 1 Leg Squats. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.

Day 4 (Thursday) - Shoulders
• Military Press - 5 sets of 5 reps
• Dumbbell Shoulder Shrugs - 5 sets of 8-12 reps
• Dumbbell Shoulder Presses - 5 sets of 5 reps
• Dumbbell Front Raises - 5 sets of 8-12 reps
OTHER SHOULDERS EXERCISES INCLUDE: Lateral Dumbbell Raises, Barbell Shrugs, Arnold Presses, Straight Bar Cable Pulldowns, Herculean Pulls. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.

Day 5 (Friday) - Arms
• EZ-Bar Curls - 5 sets of 8-12 reps
• Dumbbell Concentration Curls - 5 sets of 8-12 reps
• Olympic Bar Curls - 5 sets of 5 reps
• Weighted Dips - 5 sets of 5 reps
• Tricep Cable Pulldowns - 5 sets of 8-12 reps
• Dumbbell Tricep Kickbacks - 5 sets of 8-12 reps
OTHER ARMS EXERCISES INCLUDE: Preacher Curls, standing double curls, seated hammer curls, close-grip curls, EZ-bar 21's, skullcrushers, ez-bar tricep extensions, Rope Pulldowns, single handle reverse grip pulldowns, and close-grip bench press.

Day 6 – (Saturday) Rest
Day 7 – (Sunday) Rest
NOTE::: Every single day at the gym (5 days a week) you will be doing abs!! You will need to work into your schedule 100-200 reps of ab workout into 20-25 rep sets.
Ab exercises:
Crunches, Hanging Leg Raises, Broomstick Twists, Roman Chair Situps, V-Crunches, Decline Situps, & Knee Raises.


IF YOU DO NOT KNOW HOW TO DO A PARTICULAR EXERCISE MENTIONED ABOVE…GO TO THIS WEBSITE: http://www.bodybuilding.com/fun/exercises.htm