My road to build an incredible bench press

[pol0100]

Military press
2x8xbar
3x50
3x70
1x90
1x107,5 110kg is mijn max hiermee, dus bijna in pr regionen
5x70
5x70

pull-ups assisted with bands
3x10x

incline bench press paused
5x70
5x70
11x100

triceps pushdowns
12x40
10x40
8x40

ez curls
15x40

 

[snoob]

Sterke MP!

 

[Ano_081222]

Serieuze press hier, ik volg!

 

[pol0100]

training 9-4-2022

squats beltless
2x10xbar
5x70
5x90
20x110

pull-ups
5xbw
5xbw + 15kg plate
4xbw + 15
4xbw + 15

deadlift overhands
5x70
5x70
5x130
5x130

dips
10xbw
10xbw + 15kg plate

hg grippers
opwarmen
3x10xhg200

 

[pol0100]

training 11-4-2022

bench press paused
2x10xbar
2x5x70
3x120
1x150
6x162,5
6x162,5
162,5 filmpje

pull-ups
10xassisted pull-ups
8xbw
7x
6x

ez curls
10x30
6x60

 

[pol0100]

training 13-4-2022

squats
2x10xbar
5x70
5x90
20x115
skwaats
squat and leave!

 

[pol0100]

military press
een hand wijdere grip dan anders
opwarmen
3x5x70

incline bench press paused
5x70
5x90
5x110

pull-ups
5xbw
2xbw + 25
3xbw + 25
9xbw

reverse TRX flyes
3x10x

 

[pol0100]

training 17-4-2021

squats beltless
2x10xbar
5x70
5x100
20x120
skwaats

deadlift overhands
5x70
5x120
5x140
5x140

hammergrip pull-ups
5xbw
10x
5x
5x
5x

 

[pol0100]

training 23-4-2022

bench press paused
2x10xbar
2x5x70
3x120
1x150
6x165
5x165

incline bench press paused
5x70
5x90
5x100
5x100

chaotic plate curls
2x7x

 

[pol0100]

training 25-4-2022

squats (beltless)
2x10xbar
5x50
5x70
3x100
20x125

deadlift overhands
5x70
5x120
5x150
5x150

 

[pol0100]

training 27-4-2022

reverse TRX flyes
3x12x

military press
10xbar
10x60
10x60

pull-ups
5x5xbw

preacher dumbbell curls
8x15
8x15

dips
8xbw
16xbw volume pr

 

[pol0100]

squats (beltless)
2x8xbar
2x5x70
3x110
20x130 volume pr

Deadlift overhands
5x70
5x120
5x160
5x160

pull-ups
3x6xbw

reverse TRX flyes
3x12xbw

20x130

 

[pol0100]

Bench press paused
2x10xbar
2x5x70
3x100
3x120
1x150
6x167,5
5x167,5
bench

incline bench press paused
5x70
8x100
8x100

preacher dumbbell curl
10x15
10x15

 

[pol0100]

training 5-5-2022

military press
2x10xbar
2x5x40
2x10x70

pull-ups
3x7xbw

reverse TRX flyes
2x13xbw

dips
8xbw
17xbw

 

[pol0100]

training 7-5-2022

squat (beltless)
2x8xbar
2x5x70
3x100
3x120
20x135 volume pr
skwaats

glute ham raise
8xbw
8x

pull-ups
4x5xbw

 

[Stijneke]

Tjezus wat een volume op die squats! In!

 

[pol0100]

bench press (paused)
2x10xbar
2x5x70
3x100
3x120
1x140
1x160
6x170
5x170
bench is life

incline bench press (paused)
5x70
5x90
6x110
5x110

preacher dumbbell curls
10x15
7x20

 

[pol0100]

Na een lange cursus dag toch nog maar heel laat kort wezen trainen, geen fut

military press
2x10xbar
2x5x50
10x75
8x75

pull-ups
5xbw
11xbw pr
5x
5x

dips
3x8xbw

 

[pol0100]

squats (beltless)
2x8xbar
5x50
5x70
3x100
3x120
20x140 volume pr
skwaats 20x140

deadlift overhands
5x70
5x120
2x5x165

 

[Misaa]

squats (beltless)
2x8xbar
5x50
5x70
3x100
3x120
20x140 volume pr
skwaats 20x140

deadlift overhands
5x70
5x120
2x5x165

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Sick Squats! Ben benieuwd hoe ver je komt met die 20reppers.. uitbouwen richting de 180 kg x 20 als Jessse Marunde 😉👍🏻?