Kevin95: van dikke powerlifter naar beachboy!

[Sterling]

Woensdag 20/1, Front Squat A.
Hams en adductors helemaal naar de klote van maandag, dis gun be good.

Front Squat:
5x20kg
5x40
3x60
1x100 easy
3x5x85
+10

Pendlay Row:
8x40kg
8x60
3x6x75
+5

DB Lateral Raise:
10x10kg
10x12
10x14

Hanging Leg Raise:
3x15x

 

[Sterling]

Donderdag 21/1, Bench Press A.

Paused Bench Press:
5x20kg
5x40
3x60
1x100
3x5x80

Military Press:
5x20kg
5x40
3x5x57,5

Decline Bench Press:
3x6x80kg
Dip-bars bezet.

Pullups:
5x10x bw
Eindelijk 50 reps in 5 sets, volgende training 5kg toevoegen en weer tot de 50 reps opbouwen.

 

[Sterling]

Vrijdag 22/1, Deadlift A.

Power Clean:
3x40kg
3x60
1x80

Deadlift:
5x80kg
3x120
3x5x140
+10

SGDL:
3x5x110kg
+10

DB Rows:
6x32kg
6x36
10x40

Cable Rear Delt Raise:
3x20x5kg

BB Curl:
8x25kg
6x35
4x45

 

[Sterling]

Zaterdag 23/1, Rug/Borst.

Yates Row:
15x40kg
15x60
12x70
10x80
6x90

Cable Row:
15x50kg
10x75
6x90
6x105 drop 15x70

V-Grip Pullup:
8-6-5-5-5x bw

Smith Incline Bench Press:
20x40kg
15x60
12x70
8x80 drop 15x50

Machine Bench Press:
15x40kg
15x60
15x80 drop 10x60 drop 8x40

Cable Crossovers:
15x20kg
8x30 drop 15x20 drop 15x10

Dikke pomp.

 

[Sterling]

Maandag 25/1, Squat B.

Back Squat:
5x20kg
5x40
3x80
1x100
1x130
2x6x110

Paused Squat:
3x5x85kg

RDL:
5x60kg
5x80
3x5x90

Pullups:
8-8-6-6-6x bw+5
Weer opbouwen naar 50 reps.

Standing DB Curl:
6x10kg
6x16
4x20

Seated Calf Raise:
8x30kg
6x50
8x60

 

[Sterling]

Dinsdag 26/1, Wide Grip Bench Press B.

Paused Wide Grip Bench:
5x20kg
5x40
5x60
2x100
2x6x75


CGBP:
3x5x65kg


Seated DB Press:
5x16kg
5x22
2x5x28
12x28 (repout)

Skullcrushers:
8x27,5kg
6x37,5
4x42,5

Band Pullaparts:
5x10x

 

[Sterling]

Woensdag 27/1, Front Squats B.

Front Squat:
5x20kg
5x40
3x60
2x100
2x6x85

Pendlay Row:
5x40kg
5x60
3x5x75

Lateral Raise:
15x8kg
15x10
12x14

Hanging Leg Raise:
3x15x

 

[Sterling]

Donderdag 28/1, Bench Press B.

Paused Bench Press:
5x20kg
5x40
3x60
2x100
2x6x80

OHP:
5x20kg
5x40
3x5x57,5

Incline DB Press:
8x22kg
8x28
6x32

Pullups:
8-8-8-7-7x BW+5

Seated Calf Raise:
8x40kg
8x60

Rope Pushdowns

 

[Sterling]

Vrijdag 29/1, Deadlift B.

Power Clean:
3x40kg
3x60
1x80

Deadlift:
5x80kg
3x120
2x6x140
2x170

Snatch Grip Deadlift:
3x5x110kg

Kroc Row:
6x30kg
6x34
10x40

Reverse DB Flyes:
15x8kg
12x10
10x12

Preacher Curl:
8x22,5kg
8x32,5
6x37,5

 

[Sterling]

Maandag 1/2, Squats A.

Back Squat:
5x20kg
5x40
3x60
1x90
2x130
3x5x115kg

Paused Squat:
3x5x90kg

Flink naar de klote van het afgelopen weekend, dus hier even bij gelaten.

 

[Sterling]

Dinsdag 2/2, Wide Bench A.

Paused Wide Grip Bench Press:
5x20kg
5x40
5x60
3x90
3x5x77,5

CGBP:
3x5x67,5kg

Seated DB Press:
5x18kg
5x26
3x5x30

Band Pullaparts:
5x10x

 

[Sterling]

Woensdag 3/2, Front Squat A.

Front Squat:
5x20kg
5x40
3x70
1x100
3x5x90

Machine Rows / DB Lateral Raise:
20x50 / 20x8
15x60 / 15x8
15x60 / 15x8

 

[Sterling]

Donderdag 4/2, Bench Press A.

Paused Bench Press:
5x20kg
5x40
3x70
1x100
3x5x82,5

Military Press:
5x20kg
5x40
3x5x60

Lat Pulldowns

Triceps

Rear Delts

 

[Sterling]

Vrijdag 5/2, Deadlift A.

Power Clean:
3x40kg
3x60
1x80

Deadlift:
5x80kg
3x120
3x5x145

Snatch Grip Deadlift:
3x5x115kg.

DB Dead Stop Row:
6x32kg
4x36
15x40

Chest Supported Machine Row:
8x ?
6x?
13x55kg (per arm)

 

[Sterling]

Zaterdag 6/2, Schouders / Triceps.

Seated Rear Delt Raise:
25x6kg
20x10
15x12
12x14
12x16

Reversed Peck Deck:
15x30kg
15x45
6x55 drop 12x35 drop 30x15

Seated Lateral Raise:
20x8kg
15x10
12x12
8x16 drop 15x8

Machine Lateral Raise:
15x15kg
15x30
12x45
6x55 drop 10x15

DB Front Raise:
8x12kg
8x14
6x16

Plate Loaded Machine Press:
8x70kg
7-3-2x110 (RP) drop 7x70 drop 15x40

Rope Pushdown: (21'en met 15 reps ipv 7, 15 reps onderin, 15 boven en 15 volledig)
2x45x20kg

Overhead DB Extension:
2x8x24kg

Reverse Grip Pushdown:
8x20 drop 6x15 drop 9x10

 

[Sterling]

Maandag 8/2, Squats B.
Afgelopen weken mijn Adidas Power Perfect 2's binnen gekregen en vandaag voor het eerst mee gesquat. Had niet verwacht dat dit zoveel verschil zou maken! Voel me veel stabieler, en door de verhoogde hak is mijn squat ook veel meer quad-dominant.

Back Squat:
2x5x30kg (Overhead Squat)
5x40
3x60
1x90
2x140 easy
2x6x115 easy

Paused Squat:
3x5x90kg

RDL:
5x60kg
3x5x90

Weighted Pullups:
8-8-8-8-7x bw+5

Standing DB Curl:
8x10kg
8x12
6x16

 

[Sterling]

Dinsdag 9/2, Wide Grip Bench Press B.

Paused Wide Grip Bench Press:
5x20kg
5x40
3x60
2x100
2x6x77,5

CGBP:
3x5x67,5kg

Seated DB Press:
5x18kg
5x24
2x5x30
11x30

Cable Pushdowns:
3x15x20kg

Band Pullaparts:
5x10x

 

[Sterling]

Woensdag 10/2, Front Squat B.

Front Squat:
5x20kg
5x40
3x60
1x110
2x6x90
1x120 easy
1x140 PR

Pendlay Row:
5x40kg
5x70
3x5x80

Leg Extensions:
8x50kg
8x70
8x100

Hyperextensions:
25-15-15x bw

Hanging Leg Raise:
3x15x

 

[Sterling]

Donderdag 11/2, Bench Press B.

Paused Bench Press:
5x20kg
5x40
3x70
1x90
2x6x82,5

Standing OHP:
5x40kg
3x5x60

Weighted Pullups:
8-8-8-8-8x bw+5

Seated Calf Raise:
8x40kg
8x60
5x80

Triceps

 

[Sterling]

Vrijdag 12/2, Deadlift B.

Power Clean:
3x40kg
3x60
1x80

Deadlift:
5x80kg
3x120
2x6x145

Yates Row:
5x60kg
5x80
8x100

DB Row:
6x32kg
4x36
18x40 drop 15x20

Bent Over Lateral Raise:
30x8 drop 15x6 drop 10x4

Pinwheel Curl:
10x12kg
8x16