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Jur's traininglog 2.0

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  • LB:

    LB:

    highbar squats paused
    60x3
    80x3
    100x1
    115x5
    115x5
    115x5

    viel erg zwaar wel VPR

    deficit deadlift deadstop
    60x3
    100x3
    140x1
    167,5x4
    167,5x4

    goed te doen, VPR

    front squats paused
    62,5x8
    62,5x8
    62,5x8

    RDL
    105x8
    105x8

    pullups
    x5
    x5
    x4 grip deed pijn


    one leg calve raises
    x7
    x7
    x7
    per been

    plank holds
    10kg op mn rug
    35 sec
    30 sec
    35 sec

    Comment


    • UB

      BP paused
      93,5x6
      93,5x6
      93,5x6

      ohp
      51x5
      51x5

      dips
      22,5x6

      pullups
      x5
      x5
      x5
      x5

      side raises
      10'sx10
      10'sx10
      10'sx10

      rear delt rows
      37.5x8
      37.5x8
      37.5x8

      hammers
      16'sx8
      x7
      x7
      14'sx8
      x8

      overhead extensions
      18'sx15
      x12
      x12
      x10

      Comment


      • LB:

        highbar squats paused
        60x3
        80x3
        100x1
        117,5x6


        Snatchgrip deadlift
        115x8

        front squats paused
        65x8
        65x8
        65x8

        RDL
        105x8
        105x8

        pullups
        x5
        x5


        one leg calve raises
        x7
        x7
        x7
        per been

        plank holds
        10kg op mn rug
        40 sec
        30 sec
        30 sec

        Comment


        • UB

          BP paused
          95x6
          95x6
          95x5

          ohp
          52,5x5
          52,5x5

          dips
          25x6

          pullups
          x5
          x5
          x5

          side raises
          10'sx10
          10'sx10
          10'sx10

          rear delt rows
          37.5x8
          37.5x8
          37.5x8

          hammers
          16'sx8
          x7
          x7
          14'sx8
          x8

          overhead extensions
          18'sx15
          x12
          x12
          x10

          Comment



          • vorige week voor deload ivm vakantie

            SQ:
            60x3
            80x3
            100x3
            122,5x3
            125x2

            deficit deadlift
            100x3
            140x3
            160x1
            175x3
            180x2

            benchpress
            40x3
            60x3
            80x3
            97,5x3
            100x3
            105x2

            Comment


            • UB

              paused BP
              40x3
              57,5x10
              75x10
              85x8
              87,5x6

              ohp
              45x7
              45x7

              dips
              x8
              x8

              side raises
              8'sx10
              8'sx10
              8'sx10
              8'sx8

              face pulls
              4,5kgx8
              4,5kgx8

              hammers
              16'sx7
              16'sx7
              16'sx7
              10'sx8
              10'sx8
              10'sx8
              laatste drie sets strict, langzaam en met pauze bovenin

              overhead extensions
              18kg
              x10
              x10
              x10
              x10
              Last edited by Jurvg; 15-04-2017, 20:06.

              Comment


              • LB:

                Squat paused highbar
                60x3
                80x3
                100x1
                107,5x6
                107,5x6
                107,5x6
                107,5x6 VPR

                laatste rep was epic grinder maar was denk ik door een combi van 10 dagen geen squats + te weinig gegeten

                deadlift deficit met deadstop
                100x3
                140x1
                157,5x6
                157,5x6 VPR?

                neutral grip pullups
                x5
                x5

                BOR
                62,5x6
                62,5x5
                62,5x5

                one leg calve raises
                x7
                x7
                x7 per been

                plank holds
                10kg schijf op rug
                30 sec
                3 sets

                Comment


                • BP
                  57,5x10
                  75x10
                  85x8
                  87,5x6

                  OHP
                  45x8
                  45x7

                  dips
                  bw+23,75x6

                  pullups wide grip
                  x6
                  x6

                  side raises
                  8'sx10
                  8'sx10

                  8'sx10


                  face fulls
                  5kgx8
                  5kgx8

                  hammers
                  16'sx8
                  x7
                  x7

                  10's x8
                  10's x8
                  10's x8

                  pushdowns
                  21x8
                  21x8

                  21x8


                  overhead extensions
                  16kgx12
                  16kgx12

                  Comment


                  • LB:

                    sq highbar paused
                    60x3
                    80x3
                    96x8
                    96x8
                    96x8
                    96x8


                    deficit deadlift deadstop
                    135x8
                    135x8
                    vpr

                    pullups
                    x6
                    x6

                    calves single leg
                    x8
                    x7
                    x6

                    plank holds met 10kg
                    40 sec 3 sets

                    UB
                    BP paused
                    82,5x10
                    87,5x8
                    92,5x6

                    ohp
                    45x8
                    45x7

                    dips
                    bw+25kgx6

                    side raises
                    8'sx10
                    8'sx10
                    8'sx10

                    face pulls
                    5.1kgx9
                    5.1kgx9

                    hammers
                    16'sx8
                    16'sx7
                    16'sx7
                    10'sx8
                    10'sx6

                    pushdowns
                    23kg
                    x10
                    x10
                    x10

                    overhead extensions
                    16'sx12
                    16'sx12

                    LB:

                    SQ highbar paused
                    60x3
                    80x3
                    100x1
                    107,5x9fuck wilde tien
                    110x3
                    110x3
                    110x3
                    110x3
                    110x3

                    snatch grip deadlift
                    112,5x8
                    112,5x8
                    112,5x8

                    pullups wide grip
                    x5
                    x5
                    x5

                    bor
                    53,5x8
                    53,5x7

                    dumbell rows
                    22kgx15 per arm


                    calves single leg
                    x8
                    x7
                    x6

                    plank holds met 15kg
                    30 sec 3 sets

                    Comment



                    • SQ highbar paused
                      60x3
                      80x3
                      100x1
                      110x8fuck wilde tien
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3

                      snatch grip deadlift
                      115x8
                      115x8
                      115x8

                      rdl
                      110x8
                      110x8

                      pullups wide grip
                      x5
                      x5
                      x5

                      rows
                      52x8
                      52x8

                      abs en calves

                      UB:
                      BP paused
                      40x5
                      60x5
                      82,5x10
                      95x4
                      95x4
                      95x4

                      ohp
                      55x4
                      55x4

                      dips
                      bw+26,25kgx6

                      side raises
                      3 sets van 10 met 8's

                      face pulls
                      5.1kgx10
                      5.1kgx10

                      hammers
                      16'sx8
                      16'sx7
                      16'sx7
                      10'sx8
                      10'sx6

                      pushdowns
                      23kg
                      x10
                      x10
                      x10

                      overhead extensions
                      16'sx12
                      16'sx12

                      Comment


                      • LB:

                        highbar squats paused
                        60x3
                        80x3
                        100x1
                        117,5x5
                        117,5x4
                        117,5x4
                        viel erg zwaar wel VPR

                        deficit deadlift deadstop
                        60x3
                        100x3
                        140x1
                        170x3
                        170x3

                        goed te doen, VPR

                        front squats paused
                        65x8
                        65x8
                        65x8

                        one leg calve raises
                        x6
                        x6
                        x6
                        per been

                        plank holds
                        15kg op mn rug
                        31 sec
                        31 sec
                        31 sec
                        Last edited by Jurvg; 03-05-2017, 12:36.

                        Comment


                        • BP paused
                          40x5
                          60x5
                          97,5x5
                          97,5x5
                          97,5x5

                          ohp
                          55x4
                          last van elleboog

                          dips
                          x8
                          x8

                          pullups
                          bwx6
                          x6
                          x5

                          side raises
                          5 sets van 10 met 8's

                          face pulls
                          7,8kgx10
                          7,8kgx10

                          hammers
                          16'sx8
                          16'sx8
                          16'sx7
                          10'sx10
                          10'sx8

                          last van elleboog dus andere training dan normaal

                          Comment


                          • LB

                            highbar squat paused
                            60x3
                            80x3
                            100x3
                            120x3
                            122,5x3
                            125x3

                            snatchgrip deadlifts
                            130x6
                            130x6

                            front squats paused
                            70x8
                            70x8
                            70x8

                            rdl
                            105x8
                            105x8

                            pullups
                            x5
                            x5

                            rows
                            59x8
                            59x8

                            plank holds
                            +15kg
                            35 sec 3 sets

                            calve raise per been
                            x6
                            x6
                            x6
                            x3




                            Comment


                            • BP
                              40x5
                              60x5
                              80x1
                              92,5x3
                              97,5x3
                              102,5x3

                              ohp
                              40x8
                              40x8
                              last van elleboog

                              dips
                              bwx6
                              bw+10kgx8
                              bw+10kgx8
                              lichter vanwege elleboog


                              pullups neutral grip
                              x6
                              x6
                              x6


                              side raises
                              8'sx10
                              8'sx10
                              8'sx10


                              facepulls
                              7.9x10
                              7.9x10
                              7.9x10


                              hammers
                              16kg
                              x8
                              x8
                              x7
                              8kg
                              x10
                              x9

                              wat closegrip bench voor triceps, last van elleboog bij isolate

                              Comment



                              • lb

                                highbar squat paused

                                60x3
                                80x3
                                100x3
                                125x3
                                127,5x2 pr volgens mij

                                deadlift deficit deadstop
                                180x3
                                182,5x1
                                shit had 177,5x3 moeten doen en dan 182,5x2 maar ging ff niet anders na verkeerd gewicht op eerste set

                                front squat paused
                                60x3
                                80x3
                                90x3

                                rdl
                                127,5x6
                                127,5x6

                                pullups
                                x5
                                x5

                                hanging leg raises
                                x6
                                x6

                                calve raises
                                x6
                                x6
                                x6
                                x5
                                per been

                                Comment

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