deze week
UB1:
BP
95x5
95x5
95x5
dips
bw+25kgx8
bw+25kgx8
lb1:
SQ:
105x3
105x3
105x3 alles paused vpr
front squat
92,5x5 paused PR
lunges
bw+16kgx8
bw+16kgx8
bw+16kgx8
ub2:
BP
97,5x3
97,5x3
97,5x3 nice
bench met chains
50kg + chains x8
50kg + chains x8
50kg + chains x8
pullups bwx10
bwx8
bwx6
seated rows
62,5kgx8
62,5kgx8
62,5kgx8
wat side raises en armen na
lb2:
deficit deadlift amrap
60x5
100x5
120x3
147,5x13 goed agressief, had wel meer gekund maarja
front squat:
40x5
60x5
87,5x5
87,5x5
87,5x5 paused VPR, op naar 90x5 x3
lunges
16kg + bw x9
16kg + bw x9
16kg + bw x9
leg curls lying
28x8
28x8
28x8
plank holds
45sec
30 sec
30 sec
30sec
out
UB1:
BP
95x5
95x5
95x5
dips
bw+25kgx8
bw+25kgx8
lb1:
SQ:
105x3
105x3
105x3 alles paused vpr
front squat
92,5x5 paused PR
lunges
bw+16kgx8
bw+16kgx8
bw+16kgx8
ub2:
BP
97,5x3
97,5x3
97,5x3 nice
bench met chains
50kg + chains x8
50kg + chains x8
50kg + chains x8
pullups bwx10
bwx8
bwx6
seated rows
62,5kgx8
62,5kgx8
62,5kgx8
wat side raises en armen na
lb2:
deficit deadlift amrap
60x5
100x5
120x3
147,5x13 goed agressief, had wel meer gekund maarja
front squat:
40x5
60x5
87,5x5
87,5x5
87,5x5 paused VPR, op naar 90x5 x3
lunges
16kg + bw x9
16kg + bw x9
16kg + bw x9
leg curls lying
28x8
28x8
28x8
plank holds
45sec
30 sec
30 sec
30sec
out
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