Captains log

[HeekFitness]

1x1 130 kg and 1x4(of 5x4 total) 115 kg Squats - ROAD TO A 150 KG SQUAT


Mijn huidige doel is om het eind december 2023 de volgende gewichten te halen:
Squat: 150 kg
Bench: 100 kg
Deadlift: 200 kg

 

[HeekFitness]

68.2 kg.

 

[HeekFitness]

Het log voor de afgelopen week:

01-11-2023

Squat
2x5 60 kg
1x2 100 kg
2x4 115 kg
1x1 115 kg
3x4 115 kg

Leg extensions
5x8 50 kg

30-10-2023

Bench press
2x5 60 kg
1x4 80 kg
1x0 95 kg
1x3+1 80 kg
1x5 75 kg
1x4+1 75 kg
1x4 75 kg
1x4 70 kg

Incline Dumbbell Press
3x8 15 kg per hand

Chest flies
2x8
1x4

29-10-2023

Deadlift
2x5 60 kg
1x2 100 kg
1x1 140 kg
5x3 150 kg

Leg curls
1x6 50 kg
3x8 40 kg

Sit ups
5x10

28-10-2023

Squat
4x5 60 kg
2x1 100 kg
1x1 130 kg
5x4 115 kg

Leg extensions
5x10 50 kg

27-10-2023

Bench press
2x2 60 kg
2x3+1 80 kg
1x3 80 kg
1x2 80 kg?
1x3 75 kg

Incline Dumbbell Press
3x10 15 kg per hand

Chest flies
3x10

25-10-2023

Deadlift
2x5 60 kg
2x2 100 kg
1x2 140 kg
4x3 150 kg
1x2 150 kg

Paused deadlift
3x4 90 kg

Static holds
4x ? Sec 60 kg
5x 15 sec 40 kg

Leg curls
3x8 40 kg

Sit ups
5x10

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[HeekFitness]

Bagger workout vandaag:

 

[HeekFitness]

8-11-2023

Squat
2x5 60 kg
1x1 100 kg
5x3 120 kg

Leg extensions
5x10 50 kg

07-11-2023

Bench press
2x5 60 kg
1x2 70 kg
1x0 90 kg
4x5 70 kg
1x4+1 70 kg

Overhead press
3x5 40 kg

06-11-2023

Overhead press
1x32 25 kg

Deadlift
2x5 60 kg
1x2 100 kg
1x1 140 kg
2x5 120 kg

04-11-2023

Squat
2x5 60 kg
1x1 100 kg
1x1 130 kg
1x0 150 kg
1x3 120 kg
1x1 120 kg
3x3 120 kg
1x1 120 kg

03-11-2023

Bench press
2x5 60 kg
1x1 80 kg
1x0 95 kg
1x4 80 kg
1x3+1 80 kg
1x2+2 80 kg

Overhead press
1x28 25 kg
1x10 25 kg

Incline Dumbbell Press
1x8 15 kg per hand


02-11-2023

Deadlift
2x5 60 kg
2x1 100 kg
1x1 140 kg
4x2 160 kg

Romanian deadlift
1x3+4
2x5+2

Sit ups
5x10

Leg curls
3x8 40 kg

Klik om te verkleinen...

 

[HeekFitness]

Nieuw PR:

 

[Bullshark]

Nieuw PR:

Klik om te verkleinen...

Niet te vaak meer alleen doen. je staat al te wiebelen en zakt ineens heel snel in, waar je zo te zien geen brace houdt

 

[HeekFitness]

Niet te vaak meer alleen doen. je staat al te wiebelen en zakt ineens heel snel in, waar je zo te zien geen brace houdt

Klik om te verkleinen...

Voor mijn gevoel was mijn brace er nog wel, maar ik probeer idd niet te vaak meer voor een 1 rm te gaan.

Bedankt voor de tip en bezorgdheid, ik zal er voortaan nog meer op letten.

 

[HeekFitness]

24-11-2023

Squat
2x5 60 kg
1x1 100 kg
1x1 130 kg
1x0 150 kg
1x3 130 kg
1x2 130 kg
1x3 130 kg
1x1+1 130 kg

Leg extensions
5x10 60 kg

22-11-2023

Bench press
2x5 60 kg
1x1 80 kg
1x0 95 kg
1x1+1 85 kg
1x3+1 80 kg
1x2+2 80 kg
1x2 80 kg?
1x4 75 kg
1x3+1 75 kg

Larsen press
2x5 60 kg

Chest flies
2x8

21-11-2023

Deadlift
2x5 60 kg
2x2 100 kg
1x1 140 kg
1x2 160 kg
5x3 140 kg

Barbell row
2x5 60 kg

Leg curls
1x2 50 kg
1x4 50 kg
1x8 40 kg
2x8 20 kg

20-11-2023

Squat
2x5 60 kg
1x1 100 kg
1x2 130 kg
1x0 150 kg
2x2 130 kg
1x4 125 kg

Leg extensions
5x10 60 kg

18-11-2023

Bench press
2x5 60 kg
1x4 80 kg
1x2 90 kg
2x0 95 kg
1x1+1 85 kg
2x2 85 kg
1x1+1 85 kg
1x1 85 kg

Seated shoulder press
5x8 15 kg per hand

17-11-2023

Deadlift
2x5 60 kg
1x1 100 kg
1x1 140 kg
1x0 160 kg
1x2 150 kg

Paused deadlift
4x5 100 kg

16-11-2023

Squat
2x5 60 kg
1x1 100 kg
3x4 125 kg
1x2+2 120 kg

Leg extensions
1x10 50 kg
4x10 60 kg

14-11-2023

Bench press
2x5 60 kg
1x3+1 80 kg
1x4 80 kg
3x3+1 80 kg

Overhead press
1x5 30 kg
2x5 40 kg
1x4 45 kg

13-11-2023

Deadlift
2x5 60 kg
2x1 100 kg
1x1 140 kg
1x2 160 kg

Paused deadlift
2x4 100 kg

Sit ups
5x10

11-11-2023

Squat
2x5 60 kg
1x1 100 kg
1x1 120 kg
1x1 145 kg
2x4 120 kg

Leg extensions
5x10 50 kg

10-11-2023

Overhead press
1x34 25 kg

Bench press
2x5 60 kg
1x1+2 80 kg
1x2 85 kg
2x0 90 kg
2x4+1 75 kg
1x5 70 kg

09-11-2023

Deadlift
2x5 60 kg
1x1 100 kg
1x1 140 kg
1x1 160 kg
1x2 140 kg
3x5 100 kg

Sit ups
5x10

Klik om te verkleinen...

 

[HeekFitness]

 

[HeekFitness]

140 kg Behind the back deadlift:

04-12-2023

Squat
2x5 60 kg
1x1 100 kg
1x1 130 kg
1x0 150 kg
1x1 135 kg
1x0 135 kg

Tempo squat
5x3 100 kg

Leg extensions
5x10 60 kg

03-12-2023

Bench press
2x5 60 kg
1x1 90 kg
1x0 100 kg
1x1 90 kg
3x2 85 kg
1x1 85 kg

Slow bench press
3x3 70 kg

Incline dumbbell press
3x10 15 kg per hand

02-12-2023

Deadlift
2x5 60 kg
2x2 100 kg
1x1 140 kg
1x1 140 kg sumo
1x1 170 kg
1x0 190 kg
1x2 160 kg
1x3 150 kg
1x4 140 kg
1x4 130 kg
1x6 100 kg

Barbell row
2x10 60 kg

Sit ups
5x10

1-12-2023

Squat
2x5 60 kg
1x1+1 100 kg
2x2 135 kg
1x0 135 kg
1x2 135 kg

Leg extensions
5x10 60 kg

28-11-2023

Squat
2x5 60 kg
1x1+1 100 kg
1x1 130 kg

26-11-2023

Overhead press
1x31 25 kg

Bench press
1x5 60 kg
1x0 95 kg
3x2+1 85 kg
1x1 90 kg
1x0 90 kg
1x3+1 80 kg
2x2+2 80 kg

25-11-2023

Deadlift
2x5 60 kg
1x2 100 kg
1x1 140 kg
1x0 190 kg
1x0 170 kg
3x3 150 kg

Barbell rows
3x5 60 kg

Sit ups
5x10

Klik om te verkleinen...

13-12-2023

Squat
2x5 60 kg
1x2 100 kg
1x1 130 kg
1x1 140 kg
3x2 135 kg
1x1 130 kg
1x6 60 kg

Leg extensions
5x10 60 kg

12-12-2023

Bench press
2x5 60 kg
1x1 80 kg
3x1 90 kg
5x3 80 kg
1x9 70 kg
1x8 60 kg

Incline dumbbell press
2x5 9 kg per hand
3x5 17.5 kg per hand

11-12-2023

Deadlift
2x5 60 kg
1x2 100 kg
1x1 140 kg
4x3 150 kg

Romanian deadlift
4x5 60 kg

Leg curls
1x4 50 kg
1x8 40 kg
1x6 40 kg
2x10 20 kg

10-12-2023

Squat
2x5 60 kg
1x1 100 kg
1x1 130 kg
1x0 150 kg
1x1 140 kg
2x3 120 kg
2x5 100 kg

07-12-2023

Bench press
2x5 60 kg
1x1 80 kg
3x2+1 85 kg
2x3 80 kg
1x2+1 80 kg

Seated shoulder press
1x7 19 kg per hand
1x6
1x3

05-12-2023

Deadlift
2x5 60 kg
1x2 100 kg
2x1 140 kg
1x0 180 kg
1x3 150 kg
1x1 150 kg

Klik om te verkleinen...

 

[HeekFitness]

170 kg Behind the Back Deadlift:

 

[HeekFitness]

2x 140 kg @ 68.5 kg BW:

 

[HeekFitness]

20-12-2023

Squat
2x5 60 kg
2x1 100 kg
1x1 130 kg
1x2 140 kg
2x2 135 kg
1x1 135 kg
1x2 130 kg

Tempo squat
1x3 100 kg

Squat
1x12 60 kg

19-12-2023

Bench press
2x5 60 kg
1x1 80 kg
1x1+1 90 kg
1x1 90 kg
1x2+1 85 kg
1x1+1+1 85 kg
1x2+2 80 kg
1x2+1+2 80 kg
1x2+1+1 80 kg
1x4+1 70 kg
1x3+1+1 70 kg
1x4+1? 70 kg

Bench press - 1 rep 1 min rest
5x1 80 kg

Chest flies
3x10

18-12-2023

Deadlift
2x5 60 kg
1x2 100 kg
2x1 140 kg
1x0 170 kg
1x2 160 kg
2x1+1 160 kg
2x5 140 kg

Behind the back deadlift
1x2 140 kg
1x1 170 kg

Barbell row
2x10 60 kg

Sit ups
5x10

16-12-2023

Squat
2x5 60 kg
1x1+1 100 kg
1x1 130 kg
1x2 140 kg
2x0 140 kg
1x2 100 kg
3x5 100 kg

Leg extensions
5x10 60 kg

15-12-2023

Bench press
2x5 60 kg
1x1 90 kg
2x0 95 kg
1x1 90 kg
2x3 80 kg
1x1+1 85 kg
2x2+1 80 kg

Incline dumbbell press
1x5+2 17.5 kg
1x7
1x6

14-12-2023

Deadlift
2x5 60 kg
2x2 100 kg
2x1 140 kg
1x2 160 kg
1x1 160 kg
2x2 150 kg
1x3 140 kg
1x4 130 kg

Romanian deadlift
3x5 100 kg

Behind the back deadlift
2x2 60 kg
1x2 100 kg
2x2 120 kg
1x1 140 kg
1x0 170 kg

Klik om te verkleinen...

 

[HeekFitness]

200 kg Sumo deadlift PR @ 69.2 kg BW:

 

[HeekFitness]

5 maanden progressie foto's:

 

[HeekFitness]

27-11-2023

Deadlift
2x5 60 kg
1x2 100 kg
1x1 140 kg
1x5 170 kg sumo
1x4 170 kg sumo
1x1 200 kg sumo
1x4+1 140 kg

26-12-2023

Bench press
2x60 kg
1x2 80 kg
1x1 90 kg
1x0 90 kg
2x5 70 kg
1x3 80 kg
1x2 80 kg
2x5 60 kg

Incline dumbbell press
3x5 17.5 kg per hand

25-12-2023

Squat
2x5 60 kg
1x2 100 kg
1x1 140 kg
2x0 150 kg
1x2+1 130 kg
1x3 130 kg
1x2 120 kg

Leg extensions
5x10 60 kg

23-12-2023

Squat
2x5 60 kg
1x1 100 kg
1x1 130 kg
3x0 150 kg

22-12-2023

Bench press
2x5 60 kg
1x1 90 kg
2x0 95 kg
3x3 80 kg
1x5 70 kg
1x4 70 kg

21-12-2023

Deadlift
2x5 60 kg
1x1 100 kg
1x4 100 kg sumo
1x1 140 kg
1x4 140 kg sumo
2x4 170 kg sumo
1x1 180 kg sumo
2x4 140 kg

20-12-2023

Squat
2x5 60 kg
2x1 100 kg
1x1 130 kg
1x2 140 kg
2x2 135 kg
1x1 135 kg
1x2 130 kg

Tempo squat
1x3 100 kg

Squat
1x12 60 kg

19-12-2023

Bench press
2x5 60 kg
1x1 80 kg
1x1+1 90 kg
1x1 90 kg
1x2+1 85 kg
1x1+1+1 85 kg
1x2+2 80 kg
1x2+1+2 80 kg
1x2+1+1 80 kg
1x4+1 70 kg
1x3+1+1 70 kg
1x4+1? 70 kg

Bench press - 1 rep 1 min rest
5x1 80 kg

Chest flies
3x10

18-12-2023

Deadlift
2x5 60 kg
1x2 100 kg
2x1 140 kg
1x0 170 kg
1x2 160 kg
2x1+1 160 kg
2x5 140 kg

Behind the back deadlift
1x2 140 kg
1x1 170 kg

Barbell row
2x10 60 kg

Sit ups
5x10

16-12-2023

Squat
2x5 60 kg
1x1+1 100 kg
1x1 130 kg
1x2 140 kg
2x0 140 kg
1x2 100 kg
3x5 100 kg

Leg extensions
5x10 60 kg

15-12-2023

Bench press
2x5 60 kg
1x1 90 kg
2x0 95 kg
1x1 90 kg
2x3 80 kg
1x1+1 85 kg
2x2+1 80 kg

Incline dumbbell press
1x5+2 17.5 kg
1x7
1x6

14-12-2023

Deadlift
2x5 60 kg
2x2 100 kg
2x1 140 kg
1x2 160 kg
1x1 160 kg
2x2 150 kg
1x3 140 kg
1x4 130 kg

Romanian deadlift
3x5 100 kg

Behind the back deadlift
2x2 60 kg
1x2 100 kg
2x2 120 kg
1x1 140 kg
1x0 170 kg

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In

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Welkom.

 

[Mrmtty20]

5 maanden progressie foto's:

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