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Jur's traininglog 2.0

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  • LB:

    squat highbar paused
    60x3
    80x3
    100x1
    110x1
    122,5x3 viel zwaar

    snatch grip deadlift
    120x8

    front squats paused
    82,5x5
    82,5x5
    82,5x5

    RDL
    120x8
    120x8

    plank holds
    15kg
    30 sec 3x

    calves
    59 + mini schijf 3 sets van 8

    stairmaster 5 min hiit

    Comment


    • UB

      BP paused
      40x5
      60x5
      80x3
      95x3
      100x3
      105x2 jammer, geen derde rep

      ohp
      55x4
      55x3

      push press
      40x3
      50x3
      60x2

      pullups neutral grip
      x7
      x6
      x6

      rows
      59 + mini schijf
      x8
      x8

      side raises
      8'sx8
      8'sx8
      8'sx8

      face pulls
      13kgx8
      13kgx8
      13kgx8


      hammers
      14'sx9
      14'sx9
      14'sx8

      pushdowns
      19kgx10
      19kgx10
      19kgx10

      hammers slow
      10'sx8
      10'sx8

      lying db extensions
      8'sx8
      8'sx8

      cardio 5 min
      hiit stairmaster

      Comment


      • LB

        highbar squat paused
        60x3
        80x3
        100x1
        110x3

        deficit deadlift deadstop
        60x3
        10x3
        120x3
        140x3
        160x3

        high bar squat (niet paused)
        75x15
        75x5
        moest 75x20 maar ging kapot na de 15e rep, moet even wennen hieraan

        pullups neutral grip
        x6
        x6
        x6

        db rows
        24'sx20 per arm

        plank holds
        10kg op rug
        3x 30 sec

        calves
        59kg + mini schijf
        x8
        x8
        x8

        5 min hitt op stairmaster

        Comment


        • UB gister

          BP paused
          40x5
          60x5
          80x3
          90x3
          70x15 touch n go

          ohp
          40x3
          50x3
          pushpress
          50x6

          dips
          bwx5
          +10kgx8
          +15kgx8
          +20kgx5

          side raises
          8's
          x8
          x8
          x8

          face pulls
          10kgx9
          10kgx9
          10kgx9

          hammers
          14'sx8
          14'sx8
          14'sx8

          pushdowns
          11kgx20
          11kgx20
          11kgx20

          hammers slow
          10'sx8
          10'sx8

          db extensions
          6'sx12
          6'sx12
          6'sx12

          Comment


          • LB gister

            highbar squats paused
            60x3
            80x3
            100x1
            110x3

            zonder pause;
            75x20

            RDL
            85x15

            pullups wide grip
            x6
            x6
            x4

            db rows
            26'sx16 per arm

            plank holds
            +20kg
            30sec 3 sets

            calves
            59 + mini schijf
            x8
            x8
            x8

            stairmaster hiit
            5 min

            Comment


            • LB gister

              highbar squats paused
              60x3
              80x3
              100x1
              110x3

              deficit deadlift deadstop
              60x3
              100x3
              120x3
              140x3
              162,5x3

              zonder pause;
              77,5x20


              pullups neutral grip
              x6
              x6
              x6

              db rows
              26'sx17 per arm

              plank holds
              +20kg
              30sec 3 sets

              calves
              59 + mini schijf
              x8
              x8
              x8

              stairmaster hiit
              5 min

              Comment


              • UB vrijdag

                bp paused
                40x5
                60x5
                80x3
                95x3

                touch n go:
                72,5x12 fuck, tricep waren helemaal gaar. geen idee hoe dit kwam

                ohp
                40x3
                50x3
                push press
                50x6

                dips
                bwx4
                bw+10kgx8
                bw+15kgx8
                bw+20kgx4

                side raises
                8's
                x9
                x8
                x8

                face pulls
                10kgx10
                10kgx10
                10kgx10

                hammers
                14'sx9
                14'sx8
                14'sx8

                pushdowns
                11kgx20
                11kgx15
                11kgx10

                hammers slow
                10'sx8
                10'sx8

                db extensions
                8'sx10
                8'sx10

                Comment


                • LB zaterdag

                  squat highbar paused
                  60x3
                  80x3
                  100x1
                  112,5x3 prima

                  zonder pause:
                  80x20

                  RDL
                  87,5x15 easy

                  pullups neutral grip
                  x6
                  x6
                  x5

                  db rows
                  26'sx18 per arm

                  plank holds
                  +10kg
                  30sec 3 sets

                  calves
                  59 + mini schijf 2x
                  x8
                  x8
                  x8

                  stairmaster hiit
                  5 min

                  Comment


                  • UB gister

                    bp paused
                    40x5
                    60x5
                    80x3
                    95x3

                    touch n go:
                    75x15 ik dacht dat dit er maar 12 waren maar mn vriendin telde er 15

                    ohp
                    40x3
                    50x3
                    push press
                    50x7

                    dips
                    bwx4
                    bw+10kgx8
                    bw+15kgx8
                    bw+20kgx6

                    side raises
                    8's
                    x9
                    x9
                    x9

                    face pulls
                    10kgx11
                    10kgx11
                    10kgx11

                    hammers
                    14'sx9
                    14'sx9
                    14'sx9

                    pushdowns
                    11kgx15
                    11kgx15
                    11kgx7 korte rust

                    hammers slow
                    10'sx8
                    10'sx8

                    db extensions
                    8'sx12
                    8'sx12

                    Comment


                    • LB gisteravond

                      highbar squats paused
                      60x3
                      80x3
                      100x1
                      112,5x3

                      deficit deadlift met deadstop
                      60x3
                      100x3
                      120x3
                      140x3
                      165x3 straps

                      rep out squats
                      82,5x21 per ongeluk 1 teveel

                      pullups wide grip
                      x6
                      x6
                      x5

                      db rows
                      26'sx18 per arm

                      calve one leg raises
                      x7
                      x6
                      x5 per been

                      plank holds
                      20kg op rug
                      30 sec 3x

                      5 min stairmaster hiit

                      Comment


                      • UB gister

                        bp paused
                        40x5
                        60x5
                        80x3
                        95x3

                        touch n go:
                        77,5x12 of 13

                        ohp
                        40x3
                        50x3
                        push press
                        50x8

                        dips
                        bwx4
                        bw+10kgx8
                        bw+15kgx8
                        bw+20kgx6

                        side raises
                        8's
                        x9
                        x9
                        x9

                        face pulls
                        10kgx12
                        10kgx12
                        10kgx12

                        hammers
                        14'sx9
                        14'sx9
                        14'sx9

                        pushdowns
                        11kgx15
                        11kgx15
                        11kgx12

                        hammers slow
                        12'sx6
                        12'sx6

                        db extensions
                        8'sx12
                        8'sx12

                        Comment


                        • LB 4 dagen geleden

                          highbar squats paused
                          60x3
                          80x3
                          100x1
                          112,5x3

                          rep out squats
                          85x20

                          RDL
                          90x16 per ongeluk 1 teveel

                          pullups neutral grip
                          x6
                          x5
                          x5

                          db rows
                          26'sx19 per arm

                          calve one leg raises
                          x7
                          x6
                          x5 per been

                          plank holds
                          20kg op rug
                          30 sec 3x

                          5 min stairmaster hiit

                          Comment


                          • UB gister

                            bp paused
                            40x5
                            60x5
                            80x3
                            97,5x3

                            touch n go:
                            80x11

                            ohp
                            40x3
                            50x3
                            push press
                            50x6

                            dips
                            bwx4
                            bw+11,25kgx8
                            bw+16,25kgx6
                            bw+21,25kgx6

                            side raises
                            8's
                            x10
                            x9
                            x9

                            face pulls
                            10kgx12
                            10kgx12
                            10kgx12

                            hammers
                            14'sx9
                            14'sx9
                            14'sx9

                            pushdowns
                            11kgx15
                            11kgx15
                            11kgx15

                            hammers slow
                            12'sx6
                            12'sx6

                            db extensions
                            8'sx10
                            8'sx10

                            Comment


                            • LB 4 dagen geleden

                              highbar squats paused
                              60x3
                              80x3
                              100x1
                              115x3

                              rep out squats
                              87,5x20

                              pullups wide grip
                              x6
                              x5
                              x5

                              db rows
                              26'sx20 per arm

                              standing calve raises
                              40kgx8
                              40kgx8

                              plank holds
                              20kg op rug
                              30 sec 3x

                              5 min stairmaster hiit

                              Comment


                              • LB van vandaag

                                highbar squat paused
                                60x3
                                80x3
                                100x1
                                115x3 voelde zwaar

                                rep out
                                90x15
                                30 sec rust
                                90x5
                                jammer, wilde er gewoon 20 doen maar ik zat er na 15 reps helemaal doorheen. vanaf nu met 1kg per training verhogen

                                RDL
                                92,5x15
                                easy

                                pullups neutral grip
                                x6
                                x6
                                x6

                                db rows
                                28'sx15

                                shrugs met 10 sec hold na de set
                                34'sx8
                                34'sx8
                                34'sx8
                                voor grip

                                standing calve raises
                                40kgx8
                                40kgx8
                                40kgx8

                                plank holds
                                20kg op rug
                                30 sec 3x

                                5 min stairmaster hiit

                                Comment

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