Fredrik trener: Tunge Markløft

Idag var det tunge markløft som sto på planen min, og  jeg hadde en målsetning om å slå min 4 uker gamle pers på 157,5 kg.

Slik så økten min ut, totalt 1 t og 30 min (litt i lengste laget..)
– Egenmasasje, dynamisk og statisk tøying, lett oppvarming, rehab/prehab øvelser.
– Aktiveringsøvelser; Swings, et par reps 20 kg og 40 kg rykk.
– Markløft: Jeg startet veldig lavt og brukt nok alt for mange sett til å arbeide meg opp til maskløftet. Maksforsøket ble mislykket, men jeg tror jeg hadde klart det om jeg hadde tatt større hopp i belastningen på de første settene, og ikke slitt meg ut før jeg nådde maksvekta. Slik så mark ut idag: 40×3, 60×3, 70×3, 80×3, 90×3, 100×3, 110×1, 120×1, 130×1, 140×1, 145×1, 150×1, 155×1, 2x160x1 (begge mislykket).
– Utfall bakover med frivekter: 28×5 (annenhvert bein, begge bein i samme sett), 32×5, 32×5 (jævlig sliten i grepet/underarmene her..)

Video av markløft:

150 kg:

155 kg:

160 kg (fail!):


  1. fy f du er sterk! gleder meg til jeg klarer å løfte tyngre 😀 ønsker deg en god fredag!

  2. Haha…lightweights! tar deg igjen snart, bare vent !:P
    (eeeellller, så kan jeg evt jekke meg ned et par hakk, og innse en gang for alle at jeg suger i markløft!)

  3. Lol, den der med 160 kg var heftig lættis xD Men du….jeg joiner condis med deg fra januar :d Blir awesome XD

  4. I know.. 155 gikk opp lett, 160; ingen sjanse 🙁

    Det er bare å joine, blir bra det! Nå trener jeg som regel om morgenen da (10-tiden), men vi skal nok få til noen økter sammen…

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