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Jur's traininglog 2.0

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  • UB

    BP paused
    40x3
    60x3
    80x3
    100x3
    103,5x3
    107,5x2

    ohp
    40x3
    50x3
    61x2

    pullups neutral grip
    x6
    x6
    x6

    dips
    bwx6
    bw+26,25kgx6

    db rows
    24'sx15 per arm

    seated rows
    59kgx8
    59kgx8

    side raises
    8'sx10 3 sets

    facepulls
    7.9x10
    7.9x10
    7.9x10


    hammers
    16kg
    x8
    x8
    x7
    8kg
    x10
    x9

    pushdowns veel reps ivm elleboog

    Comment


    • peak day training vorige week:

      squat highbar paused
      60x3
      80x3
      100x1
      110x1
      131x2 PR

      bench press paused
      40x3
      60x3
      80x3
      100x1
      110x1

      deficit deadlift
      60x3
      100x3
      140x3
      170x1
      190x1
      beltless zoals altijd


      Comment


      • ub eergister

        bench press
        40x3
        57,5x10
        77,5x10
        87,5x8
        90x6

        ohp
        46x7
        46x7

        dips
        bw+10kgx8
        bw+10kgx8

        side raises
        8'sx10
        8'sx10
        8'sx10

        face pulls
        7,9kgx8
        7,9kgx8
        7,9kgx9

        hammers
        16'sx8
        x7
        x6

        pushdowns
        21kgx8
        x8
        x8

        overhead extensions
        16kgx12
        16kgx12

        hammers
        10kgx12
        10x10

        Comment


        • lb vandaag

          highbar squat paused
          60x3
          80x3
          100x1
          110x6
          110x6
          110x6
          110x6 VPR

          maar fucking zwaar, laatste rep was epic grinder. de eerste training pakt me altijd pff

          hierna was ik helemaal op en dit verneukte mn deadlifts samen met het feit dat mn quads gegroeid zijn waardoor ze in de weg zitten bij het uitlocken.

          deficit deadlift met deadstop
          100x3
          140x1
          160x2 fuck, even wachten en opnieuw, dit ging niet goed
          160x4
          160x4 hierna besefte ik dat ik 157,5 had moeten doen

          volgende keer weer met een gladde lange broek trainen voor de deadlifts

          pullups
          x5
          x5

          db rows
          24kgx17 per arm

          seated rows
          59kgx6
          59kgx6

          calves one leg raises
          x6
          x6
          x6
          x3
          per been

          plank holds
          bw 30 sec
          bw 30 sec
          bw met 15kg voor 30 sec



          Comment


          • UB vorige week

            bench press paused
            40x3
            57,5x10
            77,5x10
            87,5x8
            90x6

            ohp
            47,5x6
            47,5x6

            dips
            bw+11,25kgx8
            bw+11,25kgx8

            wide grip pullups
            x5
            x5
            x5

            side raises
            8'sx10
            8'sx10
            8'sx10

            face pulls
            7,9kgx9
            7,9kgx9
            7,9kgx9

            hammers
            14'sx10
            x10
            x10

            pushdowns
            17,5kgx12
            x12
            x12

            overhead extensions
            16kgx12
            16kgx12

            hammers
            10kgx12
            10x12
            Last edited by Jurvg; 31-05-2017, 15:48.

            Comment


            • LB:

              sq highbar paused
              60x3
              80x3
              97,5x8
              97,5x8
              97,5x8
              97,5x8 VPR


              deficit deadlift deadstop
              137,5x8
              137,5x8
              vpr

              calves single leg
              x8
              x7
              x6
              x5

              plank holds met 15kg
              30 sec 3 sets

              5 min stairmaster hiit

              Comment


              • UB gister

                BP paused
                40x5
                60x5
                82,5x10
                90x7 shit moest 8
                95x5 jammer moest er 6

                ohp
                47,5x6
                47,5x6

                pullups
                x6
                x6
                x5

                dips
                bw+11,25kgx8
                bw+11,25kgx8

                side raises
                8'sx10
                8'sx10
                8'sx10

                face pulls
                7,9x10
                7,9x10
                7,9x10

                db rows
                24kgx20 per arm

                hammers
                16'sx8
                x6
                x6

                pushdowns
                21kgx8
                x8
                x8

                overhead extensions
                20kgx8
                20kgx8

                hammers met 1 sec hold en langzame negatief
                10kgx10
                x10

                Comment


                • LB 5 dagen terug:

                  highbar squat paused

                  60x3
                  80x3
                  100x1
                  110x8
                  112,5x3
                  112,5x3
                  112,5x3
                  112,5x3
                  112,5x3
                  vpr


                  snatch grip deadlift
                  115x8
                  115x8
                  115x8

                  pullups
                  x5
                  x5

                  rows
                  59x6
                  59x6

                  db rows
                  26'sx10 per arm

                  plank holds
                  +15kg
                  30 sec 3x

                  calves seated
                  59x8
                  59x8
                  59x8

                  5 min stairmaster hiit

                  Comment


                  • UB:

                    BP
                    82,5x9
                    90x6
                    95x4
                    fuck alles ging fout

                    ohp
                    47,5x6
                    47,5x6

                    dips
                    bw+11,25kgx8
                    bw+11,25kgx8

                    pullups
                    x5
                    x5
                    x5

                    side raises
                    8'sx10
                    8'sx10
                    8'sx10

                    face pulls
                    7,9kg
                    x10
                    x10
                    x10

                    hammers
                    14'sx10 3 sets

                    pushdowns
                    21kgx8 3 sets

                    hammers slow
                    10kgx10
                    10kgx10

                    overhead extensions
                    18kgx8
                    x8


                    Comment


                    • SQ highbar paused
                      60x3
                      80x3
                      100x1
                      112,5x8
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3
                      107,5x3
                      vpr

                      snatch grip deadlift
                      117,5x8
                      117,5x8
                      117,5x8

                      rdl
                      112,5x8
                      112,5x8

                      pullups wide grip
                      x5
                      x5

                      plank holds
                      15kg op rug
                      30 sec 3x

                      calves
                      59x8
                      59x8
                      59x8

                      cardio 5min stairmaster hiit

                      Comment


                      • UB vandaag:

                        BP paused
                        40x5
                        60x5
                        80x3
                        90x1
                        97,5x4
                        97,5x4
                        97,5x4

                        ohp
                        55x3
                        55x3
                        fuck dat was zwaar

                        dips
                        bw+15kgx8
                        bw+15kgx7

                        pullups
                        x6
                        x6

                        rows
                        59x8
                        59x8

                        db rows
                        26x13

                        side raises
                        8'sx8
                        8'sx8
                        8'sx8
                        stricter dan normaal

                        face pulls
                        7.9x11
                        7.9x11
                        7.9x11

                        hammers
                        16'sx6
                        16'sx6
                        16'sx6

                        pushdowns
                        21kgx8
                        21kgx8
                        21kgx8

                        hammers slow
                        10'sx8
                        10'sx8

                        overhead extensions
                        16kgx12
                        x10

                        cardio 5 min stairmaster hiit

                        Comment


                        • LB eergister

                          high bar squats paused

                          60x3
                          80x3
                          100x1
                          110x1
                          120x4
                          120x3
                          120x3
                          volgens mij wel een vpr

                          deficit deadlift deadstop
                          100x3
                          140x1
                          160x1
                          172,5x3
                          172,5x3

                          front squats paused
                          60x3
                          80x5
                          80x5
                          80x5

                          romanian deadlifts
                          115x8
                          115x8
                          volgende cycle sla ik deze over bij deze training, is echt een overkill

                          pullups
                          x5
                          x5

                          plank holds
                          15kg op rug
                          30 sec 3x

                          calves
                          59kg + mini schijf
                          3 sets van 8

                          stairmaster 5 min hiit

                          Comment


                          • UB

                            BP paused
                            40x5
                            60x5
                            80x3
                            90x1
                            100x3
                            100x3
                            100x3
                            vpr nog nooit paused zoveel gedaan. wel jammer had eigenlijk wel 100x5x3 willen doen

                            ohp
                            40x3
                            55x3
                            55x3
                            zwaar

                            push press geprobeerd:
                            40x3
                            50x3
                            60x1
                            zwaar

                            dips
                            bw+13,75kgx8
                            bw+13,75kgx8

                            pullups neutral grip
                            x6
                            x6
                            x6

                            side raises
                            8'sx8
                            8'sx8
                            8'sx8
                            veel stricter dan normaal

                            face pulls
                            11.9x12
                            11.9x12
                            11.9x12

                            hammers
                            14'sx8
                            14'sx8
                            14'sx8

                            pushdowns
                            19kgx10
                            19kgx10
                            19kgx10

                            hammers slow
                            10'sx8
                            10'sx8

                            lying db extensions
                            6'sx8
                            6'sx8

                            5min stairmaster hiit

                            Comment


                            • Aardige trainingen, netjes.
                              I know from teaching hundreds of seminars that the guys who say they have “awesome technique” are usually the biggest disasters—their ego just doesn’t let them see it.
                              - Dave Tate

                              Comment


                              • Dank!

                                Comment

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