Koef's log - FB

[koef]

ma 24 feb training A2
---------


paused squat

warmup
5x3x95+20kg chains


pushpress

warmup
5x95
2x5x97.5
5x96


pendlay row

warmup
5x85
3x5x87.5

 

[koef]

wo 26 feb training A3
---------


squat belt

warmup
3x5x140
5x136


paused bench

warmup
4x10x77.5

wide pullups

3x11xbw
10xbw

pullthroughs

3 sets

barbell curls

1 set 42.5kg
2 sets 45kg

 

[koef]

za 1 maart training B1
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squat belt

warmup
6x140


seated pin press

warmup
4x3x73.5
3x72.5


deadlift

4x140
4x150
4x160 belt

 

[koef]

ma 3 maart training B2
----------


paused squat

warmup
6x2x100+20kg chains


pushpress belt

warmup
3x101
3x102.5
2x3x101
3x100


pendlay row

warmup
5x3x91

 

[koef]

za 8 maart
----------


seated pin press

warmup
2x75
2x77.5
2x80
2x82.5
2x2x78.5
2x2x77.5


hammer chins

warmup
8x2x bw+30


db flies

5 sets 18kg

cs cable rows

5 sets

db preacher curls

2 sets 16kg
2 sets 14kg

skullcrushers

1 set 32.5kg
2 sets 35kg
1 set 37.5kg

 

[koef]

Heb sinds een maand een nieuwe job. Zit veel op kantoor, en voel dat men hips/glutes niet meer top zitten.
Moet ik wat aan werken.

di 11 maart
-----------


paused front squat

warmup
3x80
3x90
7x3x100


romanian deadlift

warmup
10x100
3x10x110 straps


decline crunches

3 sets

cable suitcase deadlift

3 sets

 

[koef]

vr 15 maart
-----------


squat belt

warmup
1x140
1x150
5x3x130


paused bench

warmup
3x90
4x3x95


axle joe row

warmup
8x77
3x6x87

 

[koef]

ma 17 maart
-----------


seated pin press

warmup
2x3x75
3x3x76
2x3x75

wide pullups

warmup
7x3x bw+20


db flies

5 sets 18kg

cs cable rows

5 sets


skullcrushers

1 set 35kg
2 sets 37.5kg
1 set 35kg

db preacher curls

1 set 14kg
2 sets 16kg
1 set 14kg

 

[koef]

wo 19 maart
-----------


paused front squat

3x100
3x102.5
3x105
3x107.5
3x105
3x102.5
3x100


romanian deadlift straps

warmup
10x100
10x110
2x8x120


shrugs/grip

3 sets 120kg

cable suitcase deadlift

3 sets

decline crunches

3 sets

 

[koef]

vr 21 maart
-----------


squat

shitload aan stretches, mobility en 100kg squats


paused bench

warmup
5x4x90

axle joe row

warmup
10x77
7x87
3x5x92

 

[koef]

zo 23 maart
-----------


seated pin press

warmup
7x4x72.5

pullups

warmup
7x4x bw+20


db flies

1 set 16kg
4 sets 18kg

cs cable rows

5 sets


skullcrushers

3 sets 35kg

db preacher curl

3 sets 16kg

 

[koef]

di 25 maart
-----------


paused front squat

warmup
1x100
1x105
1x110
1x115
3x1x120


Tussen de sets veel mobility stuff.


deadstop romanian deadlift

warmup
3x120
3x130
3x3x140

Lekker die full stretch position.

 

[koef]

do 27 maart
-----------


squat

warmup
2x5x120
2x3x130

Lot of mobility crap.


paused bench

warmup
4x92.5
2x100
2x2x102.5


axle joe row

warmup
7x87
5x97
2x4x97


db deficit bulgarian split squats

12x 18kg

 

[koef]

zo 30 maart
-----------


paused axle strict press

warmup
7x4x72

chinups

warmup
7x4x bw+25


incline db flies

5 sets 16kg

cable rear delt flies

5 sets


incline db curl

4 sets 16kg

triceps pushdowns

4 sets

 

[koef]

ma 31 maart
-----------


front squat

warmup
4x100
4x102.5
4x105
4x107.5
4x105
4x102.5
4x100


deficit db bss

4x8x16

abs

4 sets

 

[koef]

wo 2 april
----------


squat

warmup
4x5x120


paused cg bench

warmup
4x87.5
3x4x90

axle wide grip pendlay

warmup
2x6x77
2x5x77

 

[koef]

wo 9 april
----------


paused axle strict press

warmup
5x3x74.5

pullups
warmup
5x3x bw+25


incline db flies

1 set 16kg
2 sets 18kg

cable reverse flies

3 sets


db incline curls

2 sets 16kg

triceps pushdowns

2 sets


Deze week food poisoning of griep oid gehad. Sucks.

 

[koef]

vr 11 april
-----------

front squat

warmup
3x100
3x105
3x107.5
3x3x110


db deficit bss

4x9x16kg

abs

4 sets

 

[koef]

di 15 april
-----------


squat

warmup
5x120
4x125
3x130 belt
4x125


paused cg bench

warmup
3x92.5
3x3x95


wide grip axle pendlay row

warmup
6x77
2x5x82
5x79.5


pullthroughs

2 sets

 

[koef]

do 17 april
-----------


paused axle strict press

warmup
2x77
2x2x78
2x77
7x67

wide pullups

warmup
2x2x bw+30
2x2x bw+25
7x bw+10


incline db flies

4 sets 18kg

cable reverse flies

4 sets


incline db curls

1 set 16kg
2 sets 18kg

cable triceps pushdown

3 sets