Koef's log - FB

[koef]

zo 4 aug
--------


strict press paused

warmup
5x72.5
4x77.5
3x80
3x80


superset wide pullups

warmup
5x bw+20
4x bw+25
3x bw+30
4x bw+25

Kunnen wel PRs tussen zitten.


wide perfect pushups

15x bw+supermini
15x bw+2 supermini's

superset cable rear delt

2 sets


axle skullcrushers

warmup
3 sets 42kg

superset axle curls

warmup
1 set 42kg
1 set 47kg
1 set 52kg

 

[YouriDeLoore]

Axle skull crusher = nog meer focus op triceps?

Zo te zien wel een lange training gedaan voor jouw doen.

Strict press blijft sterk btw. Ik heb heel lang geen triples gekund op 80kg (bij een ruim hoger BW dan het jouwe).

 

[koef]

Al 2-3 weken minder tijd gehad en geen triceps isolatie kunnen doen. En ja big pressing is big triceps he.

Training <60min deze

 

[koef]

ma 5 aug
--------


squat 531

warmup
5x103.5
5x120
5x136 belt


hip thrusts

4x8x100

 

[koef]

wo 7 aug
--------


cg board press

warmup
1x95
1x102.5
1x107.5
1x112.5
4x102.5


strict log paused

warmup
6x72.5
5x75
5x75

good


fat db row

warmup
10x52 grip PR
6x52
7x52


db preacher curls

3 sets 16kg

superset cs rear delt raises

1 set 5kg
1 set 7.5kg
1 set 10kg

 

[koef]

vr 9 aug
--------


deadlift 531

warmup
5x123.5
5x142.5, belt
5x161, belt en straps


front squat 531

warmup
5x81
5x93.5
8x106, belt



zo 11 aug
---------

strict press paused

warmup
6x72.5
5x77.5
3x82.5
3x80


superset pullups

warmup
7x bw+20
4x bw+30
4x bw+30
3x bw+30

Goed


incline db curls

3 sets 18kg

superset db lying extensions

3 sets 18kg

superset low incline flies

1 set 18kg
1 set 18kg +micro
1 set 18kg +2micro's

 

[koef]

di 13 aug
---------


squat 531

warmup
3x112.5
3x127.5, belt
5x143.5, "


hip thrusts

2x8x100
2x8x110


superset ab wheel

4 sets


do 15 aug
---------


log lift

warmup
1x85
1x95
1x100, belt
1x105, "
fx110, "


dips

warmup
10x bw+40 PR
7x bw+50 PR?
4x bw+55


cd fat db rows

3 sets 39.5kg


barbell curls

2 sets 50kg

superset face pulls

2 sets

 

[koef]

do 17 aug
---------


deadlift 531

warmup
3x132.5
3x152.5, belt
3x171, belt en straps


front squat 531

warmup
3x87.5
3x100
6x112.5, belt

 

[koef]

zo 19 aug
---------


strict press paused

warmup
4x77.5
4x77.5
4x77.5
4x77.5


superset chinups

warmup
5x bw+30
4x bw+35
3x bw+40
2x bw+40


concentration curls

1 set 16kg
1 set 18kg

superset triceps overhead extension

1 set 16kg
1 set 18kg


Uurtje pauze


squat 531

warmup
5x120
3x136
4x152.5


hip thrusts

8x100
8x110
8x120
8x120

superset ab wheel

4 sets

 

[koef]

wo 21 aug
---------


bench

warmup
8x80
7x90
7x90


superset TRX rows

x bw wide
x bw+20
x bw+30


standing db press

warmup
12x26
8x30

superset cable rear delts

2 sets


fat db curls

2 sets 22kg

superset cable triceps

2 sets

 

[koef]

zo 25 aug
---------


deadlift 531, belt

warmup
5x142.5
3x161
3x180 straps


front squat 531

warmup
5x95
3x106
3x118.5, belt

 

[koef]

ma 26 aug
---------


hypers

x bw
x bw+40kg kb
x bw+40kg kb + mini
x bw+40kg kb + mini


superset side planks

2 sets elke kant

 

[koef]

di 27 aug
---------


strict press paused

warmup
4x80
2x85
6x75

Alle 3 zware sets. Maar ben nooit sterker geweest op dit BW rond de 82-83 zelfs denk ik, need to eat more.


superset wide pullups

warmup
4x bw+25
4x bw+25
4x bw+25


wide perfect pushups

1 set bw+2 supermini's
1 set bw+2 supermini's + micro

superset wide TRX row

2 sets


axle skullcrushers

2 sets 42kg
1 set 47kg

superset axle curls

1 set 42kg
2 sets 47kg

 

[Guts]

dikke pull ups damn

 

[koef]

di 3 sep
--------


axle clean & press

warmup
1x97 easy clean
fx102 clean fx102
fx102, continental clean, en bij de press smeet ik hem gewoon naar voor, direct erna nog 1x102
4x102


45° cg bench paused

warmup
5x80
4x85
4x85

geen spotter


strict db row deadstop

warmup
6x54
5x54
5x54


db curls

3 sets 24kg

superset cable triceps

3 sets

 

[koef]

do 5 sep
---------


squat 531, belt

warmup
5x120
5x127.5
5x136


squat paused

8x1x100


band ham curls

2 sets

---------- Post toegevoegd 7 September 2013 om 14:26 ----------

vr 6 sep
--------


strict press paused

warmup
5x72.5
4x77.5
4x80
4x80
5x75


superset pullups

warmup
7x bw+20
5x bw+25
4x bw+30
4x bw+30
4x bw+30

 

[Guts]

dus je doet ook wendler 531? maar de rest gewoon normaal?

 

[koef]

lowerbody 531

 

[koef]

ma 9 sep
--------


deadlift 531

warmup
5x123.5
5x142.5, belt
5x161, belt en straps


front squat 531

warmup
5x81
5x93.5
6x106, belt


goodmorning

12x60
12x60

 

[koef]

di 10 sep
---------


cg board press

warmup
1x105
1x110
1x112.5
1x115
3x105


strict log paused

warmup
6x72.5
5x75
5x77.5 PR ?


fat db row

9x52 grip PR ? idk
6x52
5x52


wo 11 sep
---------


kb curl

3 sets 24kg

superset band pullaparts

3 sets