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week 1

alex Siljeströmer

9 подписчиков
200 видео с канала:

alex Siljeströmer

week 1

week 1
My video

My video
Week 10 3

Week 10 3
Week 10 2

Week 10 2
Week 9 3

Week 9 3
Week 9/2

Week 9/2
411

411
Week 8/3

Week 8/3
Böj 5

Böj 5
Böj 6

Böj 6
Böj 3

Böj 3
Böj 4

Böj 4
Böj 2

Böj 2
Böj 1

Böj 1
Week 7/2

Week 7/2
Crap

Crap
Week 6/3

Week 6/3
Week 6/2

Week 6/2
Week 6/1

Week 6/1
Week 5/3

Week 5/3
Week 5/2

Week 5/2
Week 5/1

Week 5/1
Week 4/3

Week 4/3
Week 4/2

Week 4/2
Week 4/1

Week 4/1
Week 3/3

Week 3/3
Week 3/2

Week 3/2
Week 3/3

Week 3/3
Deadlift 3*285 2 years ago

Deadlift 3*285 2 years ago
Week 2 w3

Week 2 w3
Week 2 w2

Week 2 w2
Week 2 w1

Week 2 w1
Qas

Qas
Week 1 w 3

Week 1 w 3
Week 1 w 2

Week 1 w 2
Squats differ

Squats differ
Week 13(1) /1

Week 13(1) /1
New gym extreme power gym

New gym extreme power gym
Week 12/2

Week 12/2
Week 12/1

Week 12/1
Week 11 w3

Week 11 w3
Week 11 w 2

Week 11 w 2
Week 11 w1

Week 11 w1
Week ten w 3

Week ten w 3
Week 10 w2

Week 10 w2
Week 10 w1

Week 10 w1
Week 9 w3

Week 9 w3
Week 9 w2

Week 9 w2
Week 9 w1

Week 9 w1
Deload week 8 w3

Deload week 8 w3
Deload week 8 w2

Deload week 8 w2
Deload week 8 w1

Deload week 8 w1
Week 7 w3

Week 7 w3
Week 7 w2

Week 7 w2
Week 7 w1

Week 7 w1
Week 6 w3

Week 6 w3
Week 6 w2

Week 6 w2
Week 6 w1

Week 6 w1
Week 5 w3

Week 5 w3
Week 5 w2

Week 5 w2
Week 5v2

Week 5v2
Week 5 w1

Week 5 w1
Reload w4 w3

Reload w4 w3
Reload week 4 w2

Reload week 4 w2
Reload w4 w 1

Reload w4 w 1
Old dead

Old dead
Trap bar 3 times 310

Trap bar 3 times 310
Week 3 w3

Week 3 w3
Week 3 w 2

Week 3 w 2
Week 3 w1

Week 3 w1
Week 2 w3

Week 2 w3
Week 2 w 2

Week 2 w 2
Week 2 w 1

Week 2 w 1
Squat 1 1/4

Squat 1 1/4
Week one w3

Week one w3
Week 1 w2

Week 1 w2
Week 1 w 1

Week 1 w 1
Mix

Mix
Set three

Set three
220 set one

220 set one
Deads

Deads
Cable external rotation

Cable external rotation
Benchpress

Benchpress
Bench 175/145

Bench 175/145
Tired squats

Tired squats
2*2/290.200sld

2*2/290.200sld
Bench 160 and spoto 140

Bench 160 and spoto 140
Squats and bench

Squats and bench
Deads and sld

Deads and sld
Snatch hyper

Snatch hyper
Bench plus spoto

Bench plus spoto
Squats with different feet stance

Squats with different feet stance
Squats

Squats
14 november 2017

14 november 2017
Chins

Chins
Deadlifts and a set of hyper

Deadlifts and a set of hyper
Spoto 135

Spoto 135
Light bench 120

Light bench 120
Squats

Squats
3*310 beltless

3*310 beltless
Deadlift warmup

Deadlift warmup
Some bench and other

Some bench and other
Benchpress and legs

Benchpress and legs
Deadlift Sunday

Deadlift Sunday
Spoto plus deadlift

Spoto plus deadlift
Ssb squat 190

Ssb squat 190
Light bench 110

Light bench 110
300 dead deadlift

300 dead deadlift
Bench...

Bench...
Rehab squat 220

Rehab squat 220
Ammonia

Ammonia
5*6*140 bench

5*6*140 bench
290*2*3 deadlift

290*2*3 deadlift
Deadlift deficit pause 220

Deadlift deficit pause 220
5*2*165 bench

5*2*165 bench
Bench with non slide shirt

Bench with non slide shirt
Rotator work

Rotator work
Bench 183*1

Bench 183*1
Bench 175,4

Bench 175,4
Deadlift 3*305,4

Deadlift 3*305,4
Squat pr 4*290,4kg

Squat pr 4*290,4kg
Light week deadlifts 3*5*250

Light week deadlifts 3*5*250
Second set

Second set
Last set 200/220

Last set 200/220
Light week pause squats

Light week pause squats
Bench day

Bench day
Set 2/2

Set 2/2
Set 1/2 295,4kg deadlift

Set 1/2 295,4kg deadlift
Accessory deads 220

Accessory deads 220
Heavy squats 278*3 side view

Heavy squats 278*3 side view
Front view

Front view
Last set

Last set
Set 2

Set 2
Light deads 240

Light deads 240
Pause squats 170

Pause squats 170
Accessory dead 210*5*3

Accessory dead 210*5*3
Heavy deads 3*285

Heavy deads 3*285
Deficit deads first set 230

Deficit deads first set 230
Deficit deads 230 last set

Deficit deads 230 last set
Heavy squats 3*265

Heavy squats 3*265
Heavy bench week 170,4*1*3

Heavy bench week 170,4*1*3
Squat side view

Squat side view
Heavy deadlifts 275,4*5

Heavy deadlifts 275,4*5
Accessory deads

Accessory deads
Light pause squats plus band tension

Light pause squats plus band tension
Light bench week

Light bench week
Heavy squats 3*255,4

Heavy squats 3*255,4
Heavy bench three singles 165,4

Heavy bench three singles 165,4
Pin press 170

Pin press 170
First set

First set
Light bench last set

Light bench last set
Heavy deads

Heavy deads
Pin press 180*3

Pin press 180*3
Heavy bench 3*160,4

Heavy bench 3*160,4
1*290+hold

1*290+hold
Set 3

Set 3
Light bench set 1

Light bench set 1
Set 2

Set 2
Final set pin press 4*3*155,4

Final set pin press 4*3*155,4
Heavy bench 4*155,4

Heavy bench 4*155,4
Light bench week final set 5*125,4

Light bench week final set 5*125,4
4*280,4kg deadlift

4*280,4kg deadlift
Heavy squats 5*270,4kg

Heavy squats 5*270,4kg
Pin press

Pin press
Heavy bench 4*150

Heavy bench 4*150
Week 6/19 3*5*170 kg pause squats

Week 6/19 3*5*170 kg pause squats
Week 6/19 7*260 heavy deads

Week 6/19 7*260 heavy deads
Week 6/19 light bench 3*5*120

Week 6/19 light bench 3*5*120
Side view

Side view
Week 5 heavy squats 6*260

Week 5 heavy squats 6*260
Week 5 light deads 3*5*170

Week 5 light deads 3*5*170
Week 5 3*150 bench

Week 5 3*150 bench
Week 4/19 heavy deads 9*250

Week 4/19 heavy deads 9*250
Week 4/19 light squats 5*5/165

Week 4/19 light squats 5*5/165
Week 4/19 light bench 100 plus bands 5*5

Week 4/19 light bench 100 plus bands 5*5
Week 3/19 light deads 5*5/165 kg deads

Week 3/19 light deads 5*5/165 kg deads
Week 3/19 heavy squats 9*247,5

Week 3/19 heavy squats 9*247,5
Week 3 heavy bench 140*7,8

Week 3 heavy bench 140*7,8
Squats side view

Squats side view
Week 2/19 light squats 5*5/160 kg Front view

Week 2/19 light squats 5*5/160 kg Front view
Week 2/19 heavy deads 12*232,5 kg

Week 2/19 heavy deads 12*232,5 kg
Week 2/19 light week bench 5*5 90kg plus small band

Week 2/19 light week bench 5*5 90kg plus small band
Week 1/19 heavy squats 10*237,5

Week 1/19 heavy squats 10*237,5
Week 1/19 light deads 5*5/160

Week 1/19 light deads 5*5/160
Board work

Board work
Bench week 1/19 10*132,5

Bench week 1/19 10*132,5
Pause squats 235*5

Pause squats 235*5
Bench blocks 130

Bench blocks 130
Close bench 6*150

Close bench 6*150
270 final warmup

270 final warmup
New pr 320 deadlift

New pr 320 deadlift
Pr squats 3*295

Pr squats 3*295
Deficit deadlifts 250

Deficit deadlifts 250
Last set

Last set
SECOND set

SECOND set
Paused squats 232,5 set 1

Paused squats 232,5 set 1
Harder lockout

Harder lockout
Light bench day pr 2*4*150

Light bench day pr 2*4*150
Bench blockz

Bench blockz
2,5*310 deadlift

2,5*310 deadlift

Канал: alex Siljeströmer

week 1

week 1

My video

My video

Week 10 3

Week 10 3

Week 10 2

Week 10 2

Week 9 3

Week 9 3

Week 9/2

Week 9/2

411

411

Week 8/3

Week 8/3

Böj 5

Böj 5

Böj 6

Böj 6

Böj 3

Böj 3

Böj 4

Böj 4

Böj 2

Böj 2

Böj 1

Böj 1

Week 7/2

Week 7/2

Crap

Crap

Week 6/3

Week 6/3

Week 6/2

Week 6/2

Week 6/1

Week 6/1

Week 5/3

Week 5/3

Week 5/2

Week 5/2

Week 5/1

Week 5/1

Week 4/3

Week 4/3

Week 4/2

Week 4/2

Week 4/1

Week 4/1

Week 3/3

Week 3/3

Week 3/2

Week 3/2

Week 3/3

Week 3/3

Deadlift 3*285 2 years ago

Deadlift 3*285 2 years ago

Week 2 w3

Week 2 w3

Week 2 w2

Week 2 w2

Week 2 w1

Week 2 w1

Qas

Qas

Week 1 w 3

Week 1 w 3

Week 1 w 2

Week 1 w 2

Squats differ

Squats differ

Week 13(1) /1

Week 13(1) /1

New gym extreme power gym

New gym extreme power gym

Week 12/2

Week 12/2

Week 12/1

Week 12/1

Week 11 w3

Week 11 w3

Week 11 w 2

Week 11 w 2

Week 11 w1

Week 11 w1

Week ten w 3

Week ten w 3

Week 10 w2

Week 10 w2

Week 10 w1

Week 10 w1

Week 9 w3

Week 9 w3

Week 9 w2

Week 9 w2

Week 9 w1

Week 9 w1

Deload week 8 w3

Deload week 8 w3

Deload week 8 w2

Deload week 8 w2

Deload week 8 w1

Deload week 8 w1

Week 7 w3

Week 7 w3

Week 7 w2

Week 7 w2

Week 7 w1

Week 7 w1

Week 6 w3

Week 6 w3

Week 6 w2

Week 6 w2

Week 6 w1

Week 6 w1

Week 5 w3

Week 5 w3

Week 5 w2

Week 5 w2

Week 5v2

Week 5v2

Week 5 w1

Week 5 w1

Reload w4 w3

Reload w4 w3

Reload week 4 w2

Reload week 4 w2

Reload w4 w 1

Reload w4 w 1

Old dead

Old dead

Trap bar 3 times 310

Trap bar 3 times 310

Week 3 w3

Week 3 w3

Week 3 w 2

Week 3 w 2

Week 3 w1

Week 3 w1

Week 2 w3

Week 2 w3

Week 2 w 2

Week 2 w 2

Week 2 w 1

Week 2 w 1

Squat 1 1/4

Squat 1 1/4

Week one w3

Week one w3

Week 1 w2

Week 1 w2

Week 1 w 1

Week 1 w 1

Mix

Mix

Set three

Set three

220 set one

220 set one

Deads

Deads

Cable external rotation

Cable external rotation

Benchpress

Benchpress

Bench 175/145

Bench 175/145

Tired squats

Tired squats

2*2/290.200sld

2*2/290.200sld

Bench 160 and spoto 140

Bench 160 and spoto 140

Squats and bench

Squats and bench

Deads and sld

Deads and sld

Snatch hyper

Snatch hyper

Bench plus spoto

Bench plus spoto

Squats with different feet stance

Squats with different feet stance

Squats

Squats

14 november 2017

14 november 2017

Chins

Chins

Deadlifts and a set of hyper

Deadlifts and a set of hyper

Spoto 135

Spoto 135

Light bench 120

Light bench 120

Squats

Squats

3*310 beltless

3*310 beltless

Deadlift warmup

Deadlift warmup

Some bench and other

Some bench and other

Benchpress and legs

Benchpress and legs

Deadlift Sunday

Deadlift Sunday

Spoto plus deadlift

Spoto plus deadlift

Ssb squat 190

Ssb squat 190

Light bench 110

Light bench 110

300 dead deadlift

300 dead deadlift

Bench...

Bench...

Rehab squat 220

Rehab squat 220

Ammonia

Ammonia

5*6*140 bench

5*6*140 bench

290*2*3 deadlift

290*2*3 deadlift

Deadlift deficit pause 220

Deadlift deficit pause 220

5*2*165 bench

5*2*165 bench

Bench with non slide shirt

Bench with non slide shirt

Rotator work

Rotator work

Bench 183*1

Bench 183*1

Bench 175,4

Bench 175,4

Deadlift 3*305,4

Deadlift 3*305,4

Squat pr 4*290,4kg

Squat pr 4*290,4kg

Light week deadlifts 3*5*250

Light week deadlifts 3*5*250

Second set

Second set

Last set 200/220

Last set 200/220

Light week pause squats

Light week pause squats

Bench day

Bench day

Set 2/2

Set 2/2

Set 1/2 295,4kg deadlift

Set 1/2 295,4kg deadlift

Accessory deads 220

Accessory deads 220

Heavy squats 278*3 side view

Heavy squats 278*3 side view

Front view

Front view

Last set

Last set

Set 2

Set 2

Light deads 240

Light deads 240

Pause squats 170

Pause squats 170

Accessory dead 210*5*3

Accessory dead 210*5*3

Heavy deads 3*285

Heavy deads 3*285

Deficit deads first set 230

Deficit deads first set 230

Deficit deads 230 last set

Deficit deads 230 last set

Heavy squats 3*265

Heavy squats 3*265

Heavy bench week 170,4*1*3

Heavy bench week 170,4*1*3

Squat side view

Squat side view

Heavy deadlifts 275,4*5

Heavy deadlifts 275,4*5

Accessory deads

Accessory deads

Light pause squats plus band tension

Light pause squats plus band tension

Light bench week

Light bench week

Heavy squats 3*255,4

Heavy squats 3*255,4

Heavy bench three singles 165,4

Heavy bench three singles 165,4

Pin press 170

Pin press 170

First set

First set

Light bench last set

Light bench last set

Heavy deads

Heavy deads

Pin press 180*3

Pin press 180*3

Heavy bench 3*160,4

Heavy bench 3*160,4

1*290+hold

1*290+hold

Set 3

Set 3

Light bench set 1

Light bench set 1

Set 2

Set 2

Final set pin press 4*3*155,4

Final set pin press 4*3*155,4

Heavy bench 4*155,4

Heavy bench 4*155,4

Light bench week final set 5*125,4

Light bench week final set 5*125,4

4*280,4kg deadlift

4*280,4kg deadlift

Heavy squats 5*270,4kg

Heavy squats 5*270,4kg

Pin press

Pin press

Heavy bench 4*150

Heavy bench 4*150

Week 6/19 3*5*170 kg pause squats

Week 6/19 3*5*170 kg pause squats

Week 6/19 7*260 heavy deads

Week 6/19 7*260 heavy deads

Week 6/19 light bench 3*5*120

Week 6/19 light bench 3*5*120

Side view

Side view

Week 5 heavy squats 6*260

Week 5 heavy squats 6*260

Week 5 light deads 3*5*170

Week 5 light deads 3*5*170

Week 5 3*150 bench

Week 5 3*150 bench

Week 4/19 heavy deads 9*250

Week 4/19 heavy deads 9*250

Week 4/19 light squats 5*5/165

Week 4/19 light squats 5*5/165

Week 4/19 light bench 100 plus bands 5*5

Week 4/19 light bench 100 plus bands 5*5

Week 3/19 light deads 5*5/165 kg deads

Week 3/19 light deads 5*5/165 kg deads

Week 3/19 heavy squats 9*247,5

Week 3/19 heavy squats 9*247,5

Week 3 heavy bench 140*7,8

Week 3 heavy bench 140*7,8

Squats side view

Squats side view

Week 2/19 light squats 5*5/160 kg Front view

Week 2/19 light squats 5*5/160 kg Front view

Week 2/19 heavy deads 12*232,5 kg

Week 2/19 heavy deads 12*232,5 kg

Week 2/19 light week bench 5*5 90kg plus small band

Week 2/19 light week bench 5*5 90kg plus small band

Week 1/19 heavy squats 10*237,5

Week 1/19 heavy squats 10*237,5

Week 1/19 light deads 5*5/160

Week 1/19 light deads 5*5/160

Board work

Board work

Bench week 1/19 10*132,5

Bench week 1/19 10*132,5

Pause squats 235*5

Pause squats 235*5

Bench blocks 130

Bench blocks 130

Close bench 6*150

Close bench 6*150

270 final warmup

270 final warmup

New pr 320 deadlift

New pr 320 deadlift

Pr squats 3*295

Pr squats 3*295

Deficit deadlifts 250

Deficit deadlifts 250

Last set

Last set

SECOND set

SECOND set

Paused squats 232,5 set 1

Paused squats 232,5 set 1

Harder lockout

Harder lockout

Light bench day pr 2*4*150

Light bench day pr 2*4*150

Bench blockz

Bench blockz

2,5*310 deadlift

2,5*310 deadlift

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