My road to build an incredible bench press

[pol0100]

training 6-6-2023

Incline bench press (paused)
2x10xbar
2x5x70
3x100
3x120
2x5x130

close grip bench press
6x70
6x120
Titan RAM added
2x6x160

hammergrip pull-ups
3x8xbw
6x

dumbbell preacher curls
wedstrijd tegen maatje wie het meeste reps met 20kg kon.
Volledige reps tot je met de dumbbell het bankje raakt in gestrekte toestand van de arm
6x15
16 rechts en 19x links x 20kg. Ik gewonnen

dips
3x8xbw

 

[pol0100]

Deadlift beltless
2x5x70
5x120
1x170
2x5x210

Highbar paused squats beltless
8xbar
2x5x70
5x120
2x5x140

 

[pol0100]

Larsen press paused
2x10xbar
2x5x70
3x90
3x120
1x140
1x160
3,5x172,5
2x8x120

Chin ups
3x6xbw

Wel genoeg in deze hitte.
Vanaf maandag weer eens full body doen

 

[pol0100]

training 12-6-2023
Bedoeling is om 2x per week fullbody te doen, volgende keer het volume omhoog gooien
Schema is afgeleid van de Peary Radar routine

low bar squat (beltless)
2x10xbar
2x5x70
3x120
1x140
1x160
5x180
6x120

close grip larsen press (paused)
2x10xbar
2x8x70
8x100
2x8x120

pull-ups
4x6xbw

military press
10xbar
2x8x60

barbell curls
10xbar
3x10x30

 

[pol0100]

deadlift
2x5x70
3x120
1x170
1x190
7x210

close grip larsen press (paused)
2x10xbar
2x8x70
5x120
3x8x130

pull-ups
7xbw
2x6xbw

military press
10xbar
2x10x60

barbell curls
10xbar
3x8x40

highbar squats (beltless)
Op sokken ipv schoenen, hierdoor veel beter mind muscle connectie zo lijkt het
wie hier ook ervaringen mee ?
10xbar
10x70
2x8x100

 

[pol0100]

Low bar squats
2x10xbar
2x5x70
3x120
1x160
Belt added
5x182,5 easy
Belt af
2x8x120

Close grip Larsen press (paused)
2x10xbar
2x5x70
5x110
2x10x130
8x130

Pull-ups
7Xbw
2x6

Military press
10xbar
5x50
2x8x70

Barbell curls
10xbar
2x10x40

 

[pol0100]

deadlift beltless
2x5x70
3x120
1x170
1x190
10x210 volume pr

close grip larsen press (paused)
2x10xbar
2x8x70
5x110
2x10x130
9x130

pull-ups
9xbw
2x7x
6x

military press
10xbar
8x50
10x70
7x70

barbell curls
10xbar
8x40
2x8x45

highbar squats beltless
10xbar
2x5x70
5x100
10x120

 

[Stijneke]

Grats met de pr!

 

[pol0100]

Low bar squats
2x10xbar
2x5x70
3x120
1x150
1x170
Vanaf hier belt added
5x185
Belt weer af
10x130

Close grip Larsen press paused
2x10xbar
2x5x70
5x100
1x120
3x10x130

Pull-ups
3x8xbw

Military press
10xbar
5x50
2x10x70

 

[pol0100]

Vandaag in de gym getraind alles anders dan anders, stang hier voor deads zo glad als een aal, en geen magnesium mee. Oefeningen net wat anders en andere volgorde

Deadlift
2x5x60
3x90
3x130
1x170
1x210
2x220 te glad
1x220

Incline bench press paused
2x10xbar
2x10x60
5x100
2x5x120

Close grip Larsen press paused
Op mega smal bankje, buik training
10xbar
2x8x60
5x100
5x135
4x135

Latpulldowns
10x60
3x10x86

Ez curls
10x27,5
2x8x47,5

 

[pol0100]

Vandaag de darmen op de hobbel, tussen de training door veel gescheten. Daarom training lekker kort gehouden.

Low bar squats beltless
2x10xbar
2x5x70
3x120
1x160
5x187,5
8x140

Close grip Larsen press paused
2x10xbar
2x5x70
3x90
1x120
3x8x135

Pull-ups
4x6xbw

 

[pol0100]

deadlift beltless
2x5x70
3x120
1x170
1x200
6x220

Close grip Larsen press paused
2x10xbar
2x5x70
3x100
1x120
2x9x135
7x135 leeg

pull-ups
3x7xbw

military press
10xbar
5x50
2x6x75

barbell curls
10xbar
10x40
2x6x50

 

[pol0100]

staand kuitheffen met SS-bar
2x10xbar
10x79
4x10x100

Close grip Larsen press paused
2x10xbar
2x5x70
5x100
1x120
2x10x135
8x135

latpulldowns
10x50
3x10x80

military press
10xbar
5x50
2x7x75

dumbbell preacher curl
2x12x15

 

[pol0100]

training 14-7-2023

highbar squats
2x10xbar
2x5x70
3x120
1x150
1x170
5x190

close grip larsen press (paused)
2x10xbar
2x5x70
3x100
1x120
10x135
9x135
7x140

pull-ups
2x8xbw
6x

barbell curls
10xbar
10x40
2x8x50

Vanaf maandag over op 2x per week split en 1x per week fullbody schema. Zo kan ik toch 1 dag per week extra trainen

 

[pol0100]

V-grip latpulldowns
10x50
10x70
3x10x80

bankdrukken paused
2x10xbar
2x5x70
5x100
3x120
6x3x140

4-board presses
5x5x160

dumbbell seal rows
3x10x35

plate side raises
2x10x10

band tricep pushdowns
2x10x

ez curls
2x12x30

 

[pol0100]

training 19-7-2023

deadlift beltless
2x5x70
3x120
1x170
1x210
8x220

glute ham raises
3x6xbw

staand kuitheffen
4x12x70

hatfield squats
3x10x70

 

[pol0100]

military press
10xbar
2x5x60
3x5x80

hammergrip pull-ups
10xbw
8x
6x

dumbbell flyes
12x20
12x24
10x28

v-grip cable rows
10x68
10x113
12x113

low bar paused squats (beltless)
10xbar
5x60
5x100
2x5x120

leg press calf raise
10x?
10x
10x
10x

dumbbell curls
10x14
2x10x18

 

[pol0100]

V-grip latpulldowns
Opwarmen
3x20x60

Bankdrukken paused
Opwarmen
6x3x150

3-board bench press
5x5x170

Seal dumbbell rows
12x35
10x
10x

 

[pol0100]

Low bar squats
2x10xbar
2x5x70
3x120
1x160
1x180
5x192,5

Box squats
3x5x120

Gluten ham raise
8xbw
7x
6x

Staand kuitheffen
4x15x70

 

[pol0100]

military press
opwarmen
3x6x80

pull-ups
3x6xbw

cable rows
opwarmen
2x8x95

lying legcurls
opwarmen
3x12x41

staand kuitheffen in smithmachine op een reebok step
opwarmen
3x12x120

dumbbell curls
10x14
10x18
10x20
8x20

tricep pushdowns
3x10x36