De weg 200kg squat 5/3/1

[Bosshogg]

05-11
pull up
10x
10x onderhands
4x
4x

Deadlift
5x60
5x100
5x140
1x160
Toen voelde ik alweer iets in mijn onderrug, dus maar gestopt.

HS high row
8x120
10x100
10x100

Inverted row
12xbw
12xbw
8x5
8x5

Wide grip pulldown
3x10x55

preacher curl
8x14
2x8x16
incline curl
3x8x14
concentration curl
3x8x14

 

[Bosshogg]

07-11
Squat
8x60
6x100
5x120
8x130

Leg press
8x140
8x150
10x160

Leg curl
8x50
8x55
8x55

MP 8x20
5x40
5x60
2x72
5x60
Ging slecht

Front raise/side raise
3x10x10

shrugs
10x115
8x115
8x115
10x100

09-11
Bench
8x40
5x60
5x80
5x90
4x90
4x90

Incline db
3x8x26
Had het bankje nu wat rechter op gezet

HS wide chest
10x100
10x110
4x115
9x80

Skull crusher
8x40
8x40
7x40

Dips
3x8xbw

Pushdown
10x55
10x60
8x60

10-11
Programma van T-nation.com om meer chin ups te kunnen( Van 10 naar 20)

Negative chins
4x20xbw
15xbw

Pull up
5x5xbw

Pull down chin up grip
40x30
40x30

Chin up
4x
3x
2x

Concentration curl
2x8x16
incline curl
2x8x10
reverse hammer curl
3x8x9

 

[Bosshogg]

12-11
Squat
5x20
5x60
5x100
5x120
5x140

Front squat
3x60
3x70
1x80
Voelde mn onderrug al

Stiff legged deadlift
6x60
6x80
6x100

Seated calf raise
6x20x40

Behind the back wrist curl
10x60
12x60
15x60
8x60
15x50

Standing calf raise
4x150
4x160
4xfull stack

Reverse curl
8x30
10x35
15x30
15x30