My road to build an incredible bench press

[pol0100]

highbar squats
2x10xbar
2x5x70
3x120
1x160
4x195

Vandaag begonnen met een deadlift programma, er vanuit gaande dat mijn huidige max 250 is
week 1
deadlift
2x5x70
3x120
3x5x175

 

[crimsonchin]

Welk deadlift schema?

 

[pol0100]

Welk deadlift schema?

Klik om te verkleinen...

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

www.t-nation.com

 

[pol0100]

Training 21-11-2022

schuinbankdrukken paused
2x10xbar
5x70
3x100
1x120
5x140 volume pr

larsen press paused
5x70
5x120
5x160

hammergrip pull-ups
2x9xbw

bent over rear delt raise
3x12x5

 

[pol0100]

training 22-11-2022

deadlift
2x5x70
3x120
1x170
5x3x187,5

front squat
8xbar
6x70
2x6x100

dumbbell squat
2x12x20

Vanaf morgen een lang weekend naar Limburg, ff maximaal herstellen

 

[pol0100]

Larsen press
2x10xbar
2x6x70
3x120
1x150
6x170 volume pr op deze variant
hiero

military press
10x70
5x50
5x70
4x100 evenaring pr

hammergrip pull-ups
2x10xbw (122,7)

triceps pushdowns
10x20
12x40
10x40

seated dumbbell curls
9x20

 

[Sparks79]

4x100mp. Lekker!

Die Larsen press is ook best leuk.

 

[pol0100]

low bar squats
2x10xbar
2x5x70
3x120
1x160
1x180
5x190, was in de veronderstelling dat dit 200 was, achteraf teleurgesteld maar te uitgeput om alsnog 200 te doen

stiffed leg dumbbell deadlift
3x10x20

dumbbell lunges
2x6x20

safety bar calf raises
3x12x70

 

[pol0100]

Na 2,5 dagen buikgriep te hebben gehad maar weer eens kort wezen trainen

deadlift
2x5x70
3x120
1x170
5x1x200

front squat
2x5x70
3x100
5x120

 

[pol0100]

Viel niet tegen gezien de buikgriep van vorige week.

Bankdrukken
2x8xbar
2x5x70
3x120
1x160
4x180
Vanaf hier paused
2x5x140

Military press
8xbar
5x70
6x90

Barbell row
5x70
3x10x90

Preacher dumbbell curls
10x20
6x20

One arm triceps dumbbell ext.
12x15
8x20

 

[pol0100]

training 6-12-2022

highbar squat
2x8xbar
2x5x70
3x120
1x170
5x200
vanaf hier Anderson squats, 2 sec paused onderin
2x5x120

glute ham raise
8x
6x

dumbbell lunges
2x7x20

safety bar calf raises
3x15x70

 

[pol0100]

training 8-12-2022

schuinbanken
2x10xbar
2x5x70
3x100
1x120
5x130

reverse grip bench press
2x5x70
5x100
3x120
5x130

pull-ups
3x6xbw

 

[pol0100]

front squats
2x8xbar
2x5x70
3x100
1x120
4x140
8x90

standing legcurls
2x20x

dumbbell lunges
2x8x20

 

[IRONic Pumper]

front squats
2x8xbar
2x5x70
3x100
1x120
4x140
8x90

standing legcurls
2x20x

dumbbell lunges
2x8x20

Klik om te verkleinen...

Lekkere fronts!

 

[Misaa]

Lekkere fronts!

Klik om te verkleinen...

Dit dus

 

[pol0100]

bankdrukken
2x10xbar
2x5x70
3x120
1x150
1x170
6x180 volume pr!
bench is life

military press
10xbar
5x70
3x100
2x6x70

Incline dumbbell flyes
2x10x20

bent over barbell rows
10x70
2x10x100

one arm triceps pushdowns
10x20
2x8x30

reverse barbell curls with Xtreme fatgripz
2x10xbar(20kg)

 

[HardcoreMachine]

leuk log om te lezen keep it up!

 

[pol0100]

Merk nu wel dat dag 1 met het benchen gezien de zwaardere gewichten invloed begint te hebben op dag 2

incline bench press
2x10xbar
2x5x70
3x100
1x120
6x130

reverse grip bench press
10xbar
2x5x70
5x100
6x130
20x80

hammer grip pull-ups
10xbw
8x
6x

reverse TRX flyes
2x10x

seated dumbbell curls
10x20
9x20

rope triceps pushdowns
2x12x30

 

[pol0100]

training 17-12-2022

deadlift
2x5x70
3x120
1x170
4x5x187,5

anderson squats (low bar)
5x70
2x5x120

stiffed leg deadlift
2x8x50

 

[Sparks79]

Blijft indrukwekkend