Jur's traininglog 2.0

[Jurvg]

Thanks!

UB van net:

BP:
20x5
60x10
75x10
82,5x8
87,5x4
hele korte rust tussen sets t.o.v. van vorige keer dat ik deze gewichten deed dus alsnog tevreden

dips: bw = 91
BW+12,5kgx8
BW+12,5kgx8
BW+12,5kgx8
BW+12,5kgx8

pull ups
bwx6
bwx6
bwx5

seated rows
45x9
45x9
45x9

rear delts
6kg
x12
x12
x12

side raises
8kg
x10
x10
x10
x11

biceps:
13,5kg aan schijfjes
x11
x11
x11

overhead extensions
14kg
x15
x15
x15
x15

db curls
8kg's
x10
x10
x10

shrugs
36'sx13
36'sx13
36'sx13

[ProudPizza]

Flinke trainingen!

[Jurvg]

SQ:
112.5x5
112.5x5
112.5x5
112.5x5 VPR

front squats
50x8
50x8

leg ext en leg curls na 4 sets per oefening

[Jurvg]

UB:

BP:
20x5
40x5
60x5
80x10
85x8
90x4

dips
bw+15kgx9
bw+15kgx9
bw+15kgx9

pullups
bwx5
bwx5
bwx5

seated rows
45x9
45x9
45x9
45x9

rear delts, schouders en armen na, weet niet exact meer wat

[Jurvg]

LB:

SQ:
110x5
110x5
110x5
110x5
110x5

front squats
50x8
50x8

leg ext
50x12
50x12
50x12
50x12

leg curls
20x8
20x8
20x8
20x8

[Jurvg]

UB:

BP:
20x5
40x5
60x5
80x10
85x8
90x6
VPR

dips
bw+15kgx10
bw+15kgx10
bw+15kgx10

presses gaan goed omhoog

pullups
bwx5
bwx5
bwx5

seated rows
45x10
45x10
45x10

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

rear delts
6'sx12
6'sx12
6'sx12

bb curls
12,5kg aan schijfes
x10
x10
x10

db extentions
14kgx15
14kgx15
14kgx15
14kgx15

db curls
8'sx10
8'sx10
8'sx10

[Jurvg]

LB:

Deficit deadlifts AMRAP
60x5
100x5
120x3
140x15 PR en nog steeds beltless

front squats
60x8
60x8
60x8

leg curls
50x10
50x10
50x10

leg ext
65 of 70 kg
x12
x12
x12
x12

goeie training, voelde me wel enorm slaperig en slap tussen de sets door

[Jurvg]

Highlights:

ub1:
BP:
92,5x5
92,5x5
92,5x5

dips
BW+17.5kgx10
BW+17.5kgx10
BW+17.5kgx8

de rest was niet heel boeiend

LB1:
squats:
120x3
120x3
120x3

[Jurvg]

UB zaterdag:

BP:
20x5
40x5
60x5
80x3
95x5
95x5
95x5 PR

dips
bwx10
bwx10
bwx10
bwx10
bwx10

pullups
bwx8
bwx8
bwx5

seated rows
3x8 gewicht vergeten

side raises
8'sx12
8'sx12
8'sx12
8'sx12

rear delts
4'sx12
4'sx12
6'sx12

bb curls
10kg aan schijven
x12
x10
x8

overhead triceps extensions
16kgx15
16kgx15
16kgx15
16kgx15

db curls
8'sx13
8'sx13
8'sx13

out

[Jurvg]

LB:

voelde me ziek, alsnog gegaan

deficit deadlift amrap:
20x5
60x5
100x5
120x3
147,5x12 PR had meer gekund als ik fris geweest maar zat er echt niet lekker in

front squats
begon met 60kg en toen al gestopt ging ruk

5 sets leg extentions, 3 sets leg curls en 3 sets rdl's en ik vond het mooi geweest

[Jurvg]

UB:

BP:
20x5
50x5
70x5
92,5x3
95x3
100x3

prima

de rest vd training qua gewicht enz ben ik vergeten

LB:

SQ:
20x5
60x5
90x8
90x8
90x8
90x8
90x8

rdl
60x12
60x12
60x12

front squat
60x8
60x8
60x8

out

[Jurvg]

UB zaterdag:

BP:
20x5
50x5
80x5
97,5x3
100x3

dips
bw+15kgx10
bw+15kgx10
bwx10

cgbp
60x12
60x12

pullups
bwx8
bwx8
bwx7
bwx7
bwx6

bent over rows
40x8
40x8
40x8

side raises
6'sx12
6'sx12
6'sx12
6'sx12

overhead db extension
15kgx20
15kgx20
15kgx15
15kgx15

bb curls
10kg aan schijfjes
x12
x10
x10
x10

shrugs
60x12
60x12
60x12

[Jurvg]

LB zondag

deficit deadlift amrap:
60x5
100x5
120x3
140x1
155x11 PR

front squats
60x8
60x8
60x8

leg curls
45x13
45x13
45x13

leg ext
65x12
65x12
65x12

stairmaster 10 min

out

[Jurvg]

Ondertussen wel gewoon verder getraind:

highlights:

Squats:
92,5x8
92,5x8
92,5x8
92,5x8
92,5x8 vpr

deficit deadlifts amrap:
162,5x9 PR

BP:
82,5x10
87,5x8
92,5x6

deadlift amrap (week erna)
170x8

BP:
95x5
95x5
95x5
vrij makkelijk

[Jurvg]

highlights:

UB1:

BP:
95x5
95x5
95x5

LB1:
Squat
100x8
100x8
100x7 jammer

UB2:

BP:
97,5x5
97,5x5
97,5x5

dips
bw+15kgx8
bw+15kgx8
bw+15kgx8

pullups
x7
x7
x7

seated rows
45x12
45x12
45x12

pompwerk voor schouders en armen