{"id":12,"date":"2026-05-31T12:27:39","date_gmt":"2026-05-31T12:27:39","guid":{"rendered":"http:\/\/tungtirsdag.dk\/?page_id=12"},"modified":"2026-05-31T13:27:16","modified_gmt":"2026-05-31T13:27:16","slug":"lir-2000","status":"publish","type":"page","link":"https:\/\/tungtirsdag.dk\/index.php\/lir-2000\/","title":{"rendered":"LIR 2000"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"251\" src=\"http:\/\/tungtirsdag.dk\/wp-content\/uploads\/2026\/05\/Rick-Weil1.jpg\" alt=\"\" class=\"wp-image-13\" srcset=\"https:\/\/tungtirsdag.dk\/wp-content\/uploads\/2026\/05\/Rick-Weil1.jpg 400w, https:\/\/tungtirsdag.dk\/wp-content\/uploads\/2026\/05\/Rick-Weil1-300x188.jpg 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Mere LIR &#8211; Liv I Ruiner. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En pres fokuseret cyklus for den, som ikke har styr p\u00e5 sit liv, men gerne vil have styr p\u00e5 sin tr\u00e6ning.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dag 1: <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alm b\u00e6nk: 2 rep (3 ugers cyklus &#8211; RPE: 7-8-9) , 3&#215;5 RPE 7<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">DB b\u00e6nk: 5-8 rep, 8-12 rep (beat the logbook &#8211; fx 5x40kg, 8x35kg &#8211; \u00f8g s\u00e5 v\u00e6gten, n\u00e5r du n\u00e5r 8&#215;40 og 12&#215;35)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pullups: 3&#215;6 RPE 7<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dag 2<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00e6nkpres: Langsom excentrisk (4 sek ned): 3 rep RPE 7.5, 3&#215;4 RPE 7<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pullups: 3 rep (3 ugers cyklus : RPE 7-8-9), 3x5x RPE 7<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Incline curls: 1 s\u00e6t RP<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pushdowns 1 s\u00e6t RP<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dag 3:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00e6nk m. stop: 3 rep RPE 7, 2&#215;5 RPE 6.5<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">BB rows: 5 rep (3 ugers cyklus : RPE 7-8-9)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Backoff: 3&#215;5 RPE 7<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">DB Skulderpres: 3&#215;8-12 RPE 8 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">RP = rest pause <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8-12 rep til failure, 10 dybe vejrtr\u00e6kninger, til failure igen, 10 dybe vejrtr\u00e6kning og til faulre en sidste gang. fx: 8x10kg, 4x10kg, 2x10kg = 14RPx10kg<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Mere LIR &#8211; Liv I Ruiner. &#8211; En pres fokuseret cyklus for den, som ikke har styr p\u00e5 sit liv, men gerne vil have styr p\u00e5 sin tr\u00e6ning. &#8211; Dag 1: Alm b\u00e6nk: 2 rep (3 ugers cyklus &#8211; RPE: 7-8-9) , 3&#215;5 RPE 7 DB b\u00e6nk: 5-8 rep, 8-12 rep (beat the logbook &#8211; [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-12","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/tungtirsdag.dk\/index.php\/wp-json\/wp\/v2\/pages\/12","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tungtirsdag.dk\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/tungtirsdag.dk\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/tungtirsdag.dk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tungtirsdag.dk\/index.php\/wp-json\/wp\/v2\/comments?post=12"}],"version-history":[{"count":7,"href":"https:\/\/tungtirsdag.dk\/index.php\/wp-json\/wp\/v2\/pages\/12\/revisions"}],"predecessor-version":[{"id":32,"href":"https:\/\/tungtirsdag.dk\/index.php\/wp-json\/wp\/v2\/pages\/12\/revisions\/32"}],"wp:attachment":[{"href":"https:\/\/tungtirsdag.dk\/index.php\/wp-json\/wp\/v2\/media?parent=12"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}