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vr 28 jun
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deadlift 531, belt

warmup
5x135
3x152.5
5x171 straps


front squat 531

warmup
5x90
3x102.5, belt
6x113.5, belt
 
zo 30 jun
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strict press

warmup
4x72.5
4x75
4x77.5
6x70 paused


superset pullups

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


fat db curls

3 sets 22kg
1 set 27kg (cheated hammers)


superset incline fat db flies

3 sets 22kg
1 set 15x27 (press)


superset lying db extensions

2 sets 16kg
2 sets 18kg
 
Laatst bewerkt:
ma 1 jul
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squat 531

warmup
5x117.5
3x132.5, belt
4x148.5 belt


snatch grip block pull, straps

warmup
2x120
2x130
2x140
2x145
2x145
2x145


farmer walk

65kg long walk back 2 back


standing band ham curls

3 sets
 
wo 3 jul deload
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bench paused

warmup
5x80
5x90
5x90 close grip

Zwaar.


CS incline fat db rows

1 set 27kg
1 set 32kg
1 set 37kg


standing db shoulder press

12x26
10x28

superset wide cable rows

2 sets


db preacher curls

2 sets 16kg

superset triceps pulldowns

2 sets
 
do 4 jul deload
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deadlift, belt

warmup
5x120
5x130
5x140


squat

warmup
2x1x100
2x1x100 +20kg chains
8x1x110 +20kg chains

Nice and fast.


sled

40kg: 2x sprint
60kg: 1x sprint 1x pull
80kg: 1x pull 1x drag

Kapot
 
ma 9 juli
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squat 531

warmup
5x101
5x117.5
9x132.5, belt


snatch grip block pull,straps

warmup
6x110
6x115
6x120
6x120


standing band ham curls

3 sets

superset leg raises

3 sets
 
Laatst bewerkt:
wo 10 jul
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axle clean & press

warmup
2x77
1x87
1x92
1x97
1x102 ,vanaf hier belt & continental clean
1x107
1x112
3x97

http://www.youtube.com/watch?v=fm02yRckNio

45° cg bench paused

warmup
6x80
5x82.5
5x82.5


db rows

15x62
13x62


barbell curls

2 sets 50kg
1 set 42.5kg

superset bent over raises

3 sets 10kg
 
Laatst bewerkt:
do 11 jul
---------


deadlift 531

warmup
5x120
5x138.5, belt
10x157.5, belt & straps

http://www.youtube.com/watch?v=EfuoziVqw8g

front squat 531

warmup
5x80
5x92.5
9x105, belt


squat, belt

1x100
1x110
1x120
1x130
1x120, paused
1x110 "
1x100 "



superset leg raises

6 sets
 
Laatst bewerkt:
Man wat heb ik een heimwee naar zware pushpresses/jerks als ik dat zie
 
Man wat heb ik een heimwee naar zware pushpresses/jerks als ik dat zie

Jep had ik ook na dat ge k*tbench. Nu log en axle lift icm mil presses
 
zo 14 jul
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strict press paused

warmup
4x72.5
4x75
4x77.5
3x80
4x75


superset chinups

warmup
5x bw+25
5x bw+30
4x bw+35 PR?
3x bw+40
3x bw+40
 
ma 15 jul
---------


squat 531

warmup
3x110
3x125, belt
7x140, belt

Weinig slaap, maandag is k*tdag om te trainen voor mij. Maar soit, beter dan vorige cycle, komt goed.


snatch grip block pull, straps

warmup
4x125
4x125
4x130, belt
4x135 " +shrugs


chain yoke

long walk back 2 back 150kg
 
Laatst bewerkt:
wo 17 jul
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cg board press

warmup
1x102.5
1x107.5
1x112.5
1x115
6x100


strict log press paused

warmup
6x70
5x72.5
5x72.5


fat db row

warmup
11x49.5 grip PR ?
8x49.5
8x49.5


concentration curl

1 set 16kg
3 sets 18kg


superset cable rear delt flies

4 sets
 
high rep DL **** yeah
 
do 18 jul
---------


deadlift 531

warmup
3x130
3x147.5, belt
7x166, belt en straps


front squat 531

warmup
3x86
3x98.5
9x110, belt, PR ?


squat paused

1x100
1x100
1x100 +20kg chains, belt
1x100 +20kg chains "
3x110 +20kg chains ", niet paused

superset ab wheel

5 sets
 
Laatst bewerkt:
ma 22 jul
---------


squat 531

warmup
5x117.5
3x132.5, belt
5x148.5 "


strict press paused

warmup
4x72.5
4x80


face pulls

2 sets

sled

long walk 40kg back to back - deadly
 
Laatst bewerkt:
wo 24 jul
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log lift

warmup
1x95
1x100, belt
1x105 "
4x95 " PR


dips

warmup
9x bw+40
8x bw+45 PR ?
6x bw+50


TRX rows

x bw wide
x bw+20
x bw+35
x bw+35


barbell curls

2 sets 50kg

superset bent over raises

2 sets 10kg
 
do 25 jul
---------


deadlift 531, belt

warmup
5x138.5
3x157.5
5x176, straps


front squat 531

warmup
5x92.5
3x105, belt
4x117.5, belt


squat

2x1x100
1x100+20kg chains
1x110+20kg chains

superset ab wheel

4 sets
 
ma 29 jul deload
---------


squat

warmup
3x1x100 paused
3x1x110
3x1x120


strict press

warmup
9x1x60


wide pullups

17x bw PR?


sled

2 sprints 40kg
3 sprints 60kg
 
wo 31 jul
---------


axle clean & press

warmup
1x87
1x94.5
fx99.5 clean fail
1x99.5 vanaf hier belt en continental
1x104.5
1x109.5
fx114.5 close


45° cg bench paused

warmup
6x80
5x85
6x82.5

good


db rows

warmup
20x62 grip PR
15x62


db preacher curls

2 sets 16kg

superset face pulls

2 sets
 
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