My road to build an incredible bench press

[pol0100]

paused squats
10xbar
5x70
5x70
3x120
4x150
4x150
4x150
4x150

hex bar deadlift
10x75
10x125
6x175
6x175

 

[Hercules27]

die 252.5 squat is dat raw of met pak of met knee wraps?

 

[pol0100]

spoto press
2 seconden vasthouden op laagste punt , 3 cm vanaf de borst
10xbar
6x70
6x70
5x100
4x120
4x120
4x120
4x120

reverse grip bankdrukken
8x70
8x70
8x70
8x70

JM press
10xbar
20x30
20x30
20x30

schuin dumbbell flyes
15x10
15x10
15x10

 

[pol0100]

die 252.5 squat is dat raw of met pak of met knee wraps?

Klik om te verkleinen...

was enkel met riem

 

[pol0100]

paused squats (beltless)
10xbar
5x70
5x70
3x120
1x160
2x180
2x180
2x180
2x180

safety bar goodmornings
10x60
10x60
10x60
10x60

staand kuitheffen (safety bar)
12x60
12x60
12x60
12x60

 

[pol0100]

spoto press
10xbar
5x70
5x70
5x100
3x120
2x150
2x150
2x150
2x150

reverse grip bankdrukken
20x70
20x70
20x70

fat gripz triceps pushdowns
20x20
20x30
20x30
12x30 leeg

Xtreme fat gripz barbell curls
10xbar
12x30
12x30
10x30 leeg

 

[pol0100]

safety bar paused squats
10xbar
6x70
6x70
4x120
4x120
4x120
4x120

deadlift
5x70
5x120
2x170
2x200
3x220
2x220
2x220

 

[pol0100]

bankdrukken (paused)
10xbar
5x70
5x70
reactive slingshot om
3x120
3x150
1x170
1x190

spoto press
3x120
3x120
3x120

reverse grip bankdrukken
8x70
20x90 vpr
8x90
8x90

Fat Gripz triceps pushdowns
15x30
15x30
15x30

JM press
10x40
10x40
10x40

 

[pol0100]

squat
10xbar
5x70
5x70
1x120
1x170
1x200
vanaf hier walkouts
1x220
1x240
1x260

goodmornings
12x70
12x70
12x70

 

[pol0100]

reverse grip bankdrukken
10xbar
6x70
6x70
20x100 vpr
8x100
8x100

spoto bench press
5x70
3x120
4x130
4x130

external dumbbell rotations
10x10
10x10
10x10

schuin dumbbell flyes
25x10
20x10

barbell curls
10xbar
20x40

 

[pol0100]

squat
10xbar
5x70
5x70
3x120
1x160
1x180
1x220 lang geleden
vanaf hier uitlopen en 10 seconden vasthouden
240
260

paused squats
5x120
5x120
5x120

rack pulls, below the knee
5x70
5x120
3x120
3x170
2x200
1x240
1x270
2x200
5x170

hammergrip pull ups
5xbw
5x
5x

 

[pol0100]

Vandaag niet vooruit te branden door de afgelopen dagen veel gezopen en ''slecht'' te hebben gegeten.
bench press and leave!

bankdrukken (paused)
10xbar
5x70
5x70
3x100
1x120
1x150
1x170
3x150
3x150
2x150 leeg

 

[pol0100]

paused squat
10xbar
5x70
5x70
2x120
1x160
2x185
2x185
2x185
2x185

1/4 pin squat
3x185
3x210
3x210

pin goodmornings
12x70
12x70
10x70 onderrug verzuurd

 

[pol0100]

bankdrukken paused
10xbar
5x70
5x70
3x120
3x160
3x160
2x160

high dead pin press
5 seconden bovenin vasthouden, heftige oefening
3x120
3x140
3x140
vanaf hier smalle grip
6x70
6x70

lying dumbbell external rotation
10x5
10x5
10x5

 

[pol0100]

reverse barbell rows
10x70
10x70
12x90
12x90
12x90

barbell curls
10xbar
10x40
9x60 cheating curls
10x40
10x40

xtreme fatgripz reverse curls
10x20
10x20
10x20

 

[pol0100]

dead press
half cm vanaf chest
10xbar
6x70
6x70
3x120
2x140
1x160
3x140
3x140
3x120
3x120

fat gripz triceps pushdowns
20x30
15x30
12x30

 

[pol0100]

safety bar squats (beltless)
0,0 energie
10xbar
5x70
3x120
3x150
3x190
3x120

squat and leave

 

[pol0100]

Volg nu de bulgarian squat method

squat
10xbar
5x70
5x70
2x120
1x150
1x170
1x190
vanaf hier paused
3x150
3x150
3x150

pin press
10xbar
5x70
5x70
3x100
3x120
1x150
1x170
vanaf hier smal bankdrukken
20x70
20x70

hex bar deads
5x75
5x125
5x165
5x195
5x195

 

[pol0100]

box squat
10xbar
3x70
2x120
1x170
1x200
1x215
2x150

bankdrukken paused
10xbar
5x70
5x70
2x120
2x120
2x120
2x120
2x120

hammer grip pull-ups
4xbw
4x
4x

 

[pol0100]

paused highbar squats (beltless)
10xbar
5x70
5x70
3x120
1x160
1x180 easy
3x140
3x140

schuin dumbbell flyes
20x10
20x10
20x10

lying dumbbell external rotations
12x5
12x5
10x5

barbell curls
12xbar
12x30
12x30
12x30