Sjaako's harden the F*** up log

[Sjaak47]

Week 1 day 5

Zat:

Squat (belt):
3 x 3 x 132,5

Pause squat (belt):
3 x 140 redelijk easy

- Nog wat chins.

- Sorry Johnny geen assistentie vandaag.

 

[Sjaak47]

Week 2 day 1

Di:

Squat (belt):
3 x 1 x 160

3 x 3 x 132,5

High bar squat:
10 x 60
12 x 60

Leg press:
3 x 20

 

[Sjaak47]

Woe:

Bench:
3 x 115
1 x 115

8 x 100
1 x 100

- Chins en dips

- Gestopt met candito want toch iets te veel last van lies.

 

[Sjaak47]

Zo:

Spoto press:
6 x 4 x 90

Chins:
5 x
5 x
11 x

Seated DB press:
3 x 10 x 20

 

[Sjaak47]

Ma:

Squat (belt):
2 x 150
4 x 1 x 150

 

[Sjaak47]

Woe:

Bench:
4 x 116
9 x 100

Dips:
6 x 10 x bw

 

[Sjaak47]

Do:

Squat (belt):
3 x 5 x 130

 

[Sjaak47]

Zo:

Spoto press:
6 x 4 x 95

Chins:
5 x bw
5 x bw
9 x bw

Standing DB press:
3 x 6 x 24

 

[Sjaak47]

Ma:

Squat (belt):
5 x 150
1 x 150

 

[Sjaak47]

Woe:

Bench:
5 x 116 rep pr
8 x 102,5 (paused)

Chins:
4 x 5 x bw
10 x bw

Seated DB press:
3 x 6 x 26

 

[Sjaak47]

Do:

Squat (belt):
3 x 5 x 132,5

 

[Sjaak47]

Zo:

Spoto press:
6 x 4 x 100

 

[Sjaak47]

Ma:

Squat (belt):
8 x 145 rep pr
1 x 145

 

[Sjaak47]

Woe:

Bench:
5 x 118 rep pr

Chins:
5 x
5 x
12 x

Standing DB press:
4 x 28
6 x 26
6 x 26

Seated row

Dips:
5 x
5 x
20 x

 

[Sjaak47]

Do:

Squat (belt):
3 x 5 x 135

 

[Sjaak47]

Zo:

Spoto press:
6 x 4 x 102,5

Chins (1 sec pauze bovenin):
5 x 5 x bw

- Nog wat dips

 

[Sjaak47]

Ma:

Squat (belt):
4 x 147,5

1 x 147,5
3 x 147,5
2 x 147,5

 

[Sjaak47]

Woe:

Bench:
3 x 3 x 120

Chins:
6 x 5 x bw

Standing DB press:
6 x 24
6 x 24
10 x 24

- Seated row nog een paar sets

- Lichte teleurstelling, want hoopte op 1 set met 5 x 120 op de bank.

 

[Sjaak47]

Do:

Squat (belt):
3 x 5 x 137,5

 

[Sjaak47]

Za:

Bench:
3 x 100
8 x 100
5 x 100
5 x 100
5 x 100
5 x 100

Chins (1 sec pauzeren bovenin):
5 x bw
5 x bw
8 x bw