XXL Nutrition

Trainen met 531


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Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
Wendler 531 C5W2D4
47min
BW: 70,8

Warmup
BW Squats
YTWL

Deadlift (paused)
5 x 5 x 67,5kg

Press
5 x 5 x 25kg

Rear lateral raise
4 sets

SSB split squat
5 x 12 x 30kg

SS

4 sets abs
 

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Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
Wendler 531 C5W3D1
1hr 3min
BW: 71,7kg

SSB Squat
5 x 60kg
3 x 67,5kg
10 x 75kg

Jokers
3 x 80kg
2 x 85kg

Bench
5 x 50kg
3 x 55kg
8 x 62,5kg

Jokers
3 x 65kg
3 x 67,5kg

SS

Band pull apart
5 x 20 x oranje

Bent over row
5 x 10 x 47,5kg

SS

Push up
5 sets

Lateral raise
4 sets
 

DeleteFnby

Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
Wendler 531 C5W3D2
54min
BW: 71,3kg

Deadlift
5 x 80kg
3 x 90kg
11 x 100kg

Jokers
3 x 105kg
3 x 110kg
2 x 115kg PR

Seated Press

5 x 27,5kg
3 x 32,5kg
12 x 35kg

Pull ups
10 x 5 x bw

Ab wheel
4 x 6

4 sets rear lateral raise en 4 sets curls
 

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Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
Wendler 531 C5W3D3
1hr 10min
Bw: 71,3kg

Warmup
BW Squats

SSB Squat, paused
5 x 5 x 60kg

Bench, paused
5 x 5 x 50kg

SS

Band pull apart

5 x 20 x oranje

Shrugs - 5 sets
Push ups - 3 sets
Curls - 4 sets
Lateral raises - 4 sets
 

DeleteFnby

Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
Wendler 531 C5W3D4
1hr 7min
BW: 71,1

Deadlift
5 x 5 x 80kg

Seated Press
5 x 5 x 27,5kg

Pull ups
6 x 5 x bw
4 x 4 x bw

SS

Dips

5 x 8 x bw

SSB split squat
5 x 12 x 30kg

Rear lateral raise
4 sets

Volgende week deload voordat aan Building the Monolith begin.
 

DeleteFnby

Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
Deload D1
1hr 6min
BW: 71,7kg

SSB Squat
5 x 60kg
5 x 67,5kg
3 x 77,5kg
4 x 85kg
2 x 90kg
1 x 100kg PR

Bench

5 x 45kg
5 x 52,5kg
3 x 57,5kg
1 x 65kg
3 x 70kg

Shrugs - 4 sets
Bicep curls - 4 sets
Lateral raises - 4 sets
 

DeleteFnby

Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
Deload D2
40min
BW: 71,7kg

Romanian Deadlift
4 x 8 x 80kg

Chins ss dips 4 sets
Rear lateral raise ss lateral raise 4 sets
Bicep curls 4 sets
Abs 4 sets

Beetje random pomp sessie
 

DeleteFnby

Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
531 Building the Monolith C1W1D1
1hr 19min
BW: 71,8kg

SSB Squat
5 x 5 x 77,5kg

Seated Press
5 x 27,5kg
5 x 30kg
5 x 35kg
14 x 27,5kg

Chins (all grips)
10 x 5 x bw
4 x 4 x bw
3 x 3 x bw
75 total

SS

Dips

4 x 8 x bw
1 x 7 x bw
4 x 6 x bw
3 x 5 x bw
78 total

Band pull-aparts
5 x 20 x oranje

Goeie fullbody pump :)
De chins en dips ga ik elke week proberen op te bouwen naar meer reps.
 
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DeleteFnby

Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
531 Building the Monolith C1W1D2
1hr 21min
Bw: 71,9kg

Deadlift
3 x 5 x 95kg

Bench
5 x 5 x 60kg

Barbell row
3 x 15 x 40kg
2 x 15 x 45kg

10 x 10 db curls
 
Laatst bewerkt:

DeleteFnby

Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
531 Building the Monolith C1W1D3
1hr 21min
Bw: 71,4kg

SSB Squat
5 x 60kg
5 x 70kg
5 x 77,5kg
20 x 40kg

Seated Press
10 x 5 x 27,5kg

ss
Band Pull-aparts
5 x 20 x oranje
2 x 10 x oranje

Weighted Chins
5 x 5 x 5kg

10 x 10 bb shrugs

De 20 rep squat set was wel heel licht (45% van tm)
Eerste week zit erop, de trainingen duren best lang maar dat was te verwachten. De zwaarste dag is sowieso de training op maandag, de rest valt tot nu toe best mee. Bw blijft ook een beetje hangen, even afwachten wat mijn gewicht volgende week doet.
 

DeleteFnby

Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
531 Building the Monolith C1W2D1
1hr 30min
BW: 71,4kg

SSB Squat
5 x 5 x 72,5kg

Seated Press
5 x 25
5 x 30kg
5 x 32,5kg
21 x 25kg

Chins (all grips)
3 x 7 x bw
1 x 6 x bw
6 x 5 x bw
4 x 4 x bw
3 x 3 x bw
82 totaal

SS

Dips

6 x 8 x bw
4 x 6 x bw
6 x 5 x bw
102 totaal

Band pull-aparts
5 x 20 x oranje

Gewicht stagneert, ik ga weer uppen in de kcals.
 

DeleteFnby

Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
531 Building the Monolith C1W2D2
1hr 14min
Bw: 72,5kg

Deadlift
3 x 5 x 90kg

Bench
5 x 5 x 57,5kg

Bent over row
5 x 15 x 45kg

10 x 10 db curls
 

DeleteFnby

Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
531 Building the Monolith C1W2D3
1hr 14min
Bw: 72,5kg

SSB Squat
5 x 57,5kg
5 x 65kg
5 x 72,5kg
20 x 47,5kg

Seated Press
10 x 5 x 20kg

ss

Band Facepulls
3 x 15 x oranje
7 x 10 x oranje

Weighted Chins
5 x 5 x 5kg

10 x 10 bb shrugs

Prima training.
 

DeleteFnby

Cool Novice
Lid geworden
24 sep 2020
Berichten
163
Waarderingsscore
307
Lengte
1m72
531 Building the Monolith C1W3D1
1hr 49min
BW: 73,2kg

SSB Squat
5 x 5 x 82,5kg

Seated Press
5 x 30kg
5 x 32,5kg
5 x 37,5kg
13 x 30kg

Chins (all grips)
3 x 7 x bw
3 x 6 x bw
4 x 5 x bw
7 x 4 x bw
87 totaal

SS

Dips

7 x 8 x bw
4 x 6 x bw
4 x 5 x bw
100 totaal

Band pull-aparts
5 x 20 x oranje
 

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