MuscleMeat

Bosco's log

Coan misschien?

Ed Coan designs a cycle for you: We asked Coan to apply his cycle logic to a hypothetical 270 pound bencher who wanted to break the 300 pound barrier: "We can do it, but it'll take a thirteen week commitment from the lifter." Here's the breakdown:"


Week 1, 190x2x10
Week 2, 190x2x10
Week 3, 200x2x8
Week 4, 210x2x8
Week 5, 220x2x5
Week 6, 230x2x5
Week 7, 240x2x5
Week 8, 250x2x3
Week 9, 260x2x3
Week 10, 270x2x2
Week 11, 280x2x2
Week 12, 300x1

Beetje meer uitleg:

Ed Coan Bench Program

Stolen from Iron Dungeons Article Ed Coan Bench Press Routine Wednesday: Bench Press: 2 sets Narrow Bench Press: 2 sets of 20-30kg ligh...
benchpressprograms.blogspot.com benchpressprograms.blogspot.com
 
  • Topic Starter Topic Starter
  • #2.302
Robke78 zei:
Coan misschien?

Ed Coan designs a cycle for you: We asked Coan to apply his cycle logic to a hypothetical 270 pound bencher who wanted to break the 300 pound barrier: "We can do it, but it'll take a thirteen week commitment from the lifter." Here's the breakdown:"


Week 1, 190x2x10
Week 2, 190x2x10
Week 3, 200x2x8
Week 4, 210x2x8
Week 5, 220x2x5
Week 6, 230x2x5
Week 7, 240x2x5
Week 8, 250x2x3
Week 9, 260x2x3
Week 10, 270x2x2
Week 11, 280x2x2
Week 12, 300x1

Beetje meer uitleg:

Ed Coan Bench Program

Stolen from Iron Dungeons Article Ed Coan Bench Press Routine Wednesday: Bench Press: 2 sets Narrow Bench Press: 2 sets of 20-30kg ligh...
benchpressprograms.blogspot.com benchpressprograms.blogspot.com
Klik om te vergroten...
Klik om te verkleinen...
thnxs

Weet je ook % van je 1RM Rob?
 
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  • #2.311
Ochtend, 4 km wandelen 6000 stappen 60'

LB/BBB

Ass to the grass hand supported
3 x 20

Back SQ
3 x 20 x 20

Kneeling Squats
3x 8 x 90
*van 3x8 naar 3x10

Stiff Leg DL
3x 8 x 90
*van 3x8 naar 3x10

Glute Bridge
10 x 90
8 x 90
8 x 90
*van 3x8 naar 3x10

Barbell Hip Trust
10 x 90
8 x 90
8 x 90
*van 3x8 naar 3x10

Frog Reverse Hyper / Stiff Leg Pull through with bands 2x15
3 x 20

Donky Kick Backs with bands Orange
3 x 20

Side Kicks
3 x 20

Hanging Knee Raises
1 x 20
1 x 20
1 x 15
:zweet: :zuip:
 
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  • #2.314
Weer een fysio behandeling gehad sind lange tijd, daarna nog ff op de crosstrainer.

3.3 km, hbm 115, Kcal 330 weerstand op 15 en 20' (2/3 max)
Ging zwaar na de Beentraining van gisteren, vanmiddag weer een loopje doen :)

Rustdag vandaag dus werken aan mn tan 🌞
 
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  • #2.316
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  • #2.317
Middag, 4 km wandelen 6000 stappen 60' 🌞
 
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  • #2.318
Ochtend, 4 km wandelen 6000 stappen 60' 🌞 pfff warmer dan ik dacht
8km Fietsen

UB

Incline BP Wide Grip WU
10x20
10x30
10x40
10x50
10x60

Dislocations
25x

Incline BP Wide Grip
3x10x70
* van 10x50 naar 10x70

BP Wide Grip, =Speed!!
3x10x70

Skull over
8x47,5
8x47,5
10x47,5 try out, maar wel de joker ingezet!! :D
*opbouwen naar 3x10x50

Dips
3x10x BW
*van 3x5 naar 3x10

Chin Ups Reversed Medium Grip
4x10xBW

Inverted Rows
2x10xBW
van 2x8 naar 3x10

Rear Delts
Bent over Reversed Flyes
3x12x7

Side laterals
3x12x7

Hanging Knee Raises
20xBW
20xBW
15xBW

🌞
 
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