Koef's log - FB

[Guts]

deadlifts mochten vast niet? >

 

[koef]

Ze hebben er zelf geen losse bar.
Nu het echte werk:


do 25 okt
---------


squat, belt


warmup
3x5x150
3x150 4f viel naarvoor en too weak to correct


leg raises

4 sets


45° hypers

x bw
x bw+15
x bw+15

 

[warres]

suckt die fail, nog wennen aan de shoes?

 

[SvenC]

Ze hebben er zelf geen losse bar.

¿Que?

Jammer van de fail

 

[koef]

zo 28 sep
---------


wide bench

warmup
4x3x95


pendlay row

warmup
4x3x95


axle skullcrushers

4 sets 42-47kg

superset axle curls

4 sets 42-47kg

 

[koef]

di 30 okt
---------


squat

x20
6x50
6x70
6x90
6x110


deadlift +mini+micro DE, belt (supermini's vergeten)


warmup
3x1x100
3x1x110
shitloadx1x115


sled drag

1 run 7x oprit 20kg


band ham curls

2 sets


superset leg raises

2 sets

 

[prosteenstoter]

nice leg raises

 

[koef]

nice leg raises

Dank, zal volgende keer ff filmen.

 

[koef]

wo 31 okt
---------


cg bench

warmup
1x100
1x105
1x110
4x101 'PR'


strict log press

warmup
1x75
5x80
4x82.5 5f
5x82.5 PR, belt


fat db row

warmup
12x47
12x47


cable rear delts

2 sets

db overhead extension

1 set 12kg

 

[Guts]

zeg koef had gij geen rogue bar gekocht overlaatst?

 

[koef]

zeg koef had gij geen rogue bar gekocht overlaatst?

Yes paar maanden terug

 

[Guts]

en hoe bevalt die? zit er veel whip in?

 

[koef]

Toch nog wel voel je klein beetje bij squats

 

[koef]

vr 2 nov
--------


squat, belt

warmup
3x3x155


wide low box squat +30kg chains, flat shoe, belt

7x60
70kg 5-6 sets 6-7 reps


ham raises

3 sets band assisted

 

[koef]

zo 4 nov
--------


wide bench

warmup
3x4x95


pendlay row

warmup
3x4x95


incline db curl

5 sets (16, 18, 19, 20, 21kg)

superset bench db triceps

5 sets (16, 18, 19, 20, 21kg)


flies

2 sets 21kg

superset band pullaparts

2 sets

 

[koef]

di 6 nov
--------


squat

warmup
6x50
6x70
6x90
6x105
6x115


deadlift +supermini DE, belt

warmup
3x1x100
5x1x110 ?
10x1x115 ? paar keer gefilmd



sled drag

25kg 7xoprit no rest


leg raises

2 sets

superset band hamstring curls

2 sets

 

[koef]

wo 10 nov
---------


cg floor press

warmup
1x95
1x105
1x110
1x115
1x120 PR
6x105 PR


strict press

warmup
1x75
5x80
5x80
5x80


fat db rows

warmup
10x49.5
7x49.5
7x49.5


band pullaparts later, thuis

3 sets


Good train.

 

[Guts]

sterke press!

 

[koef]

vr 9 nov
--------


squat, belt

warmup
3x3x160
8x140


Weinig tijd, but okay.

 

[Guts]

vr 9 nov
--------


squat, belt

warmup
3x3x160
8x140


Weinig tijd, but okay.

mijn max na 3x3 160, kay :'(