Jur's traininglog 2.0

[Jurvg]

LB:

highbar squats paused
60x3
80x3
100x1
110x6
110x6
110x6
te zwaar, verkeerd percentage gebruikt. alsnog gelukt

deficit deadlift deadstop
60x3
100x3
140x1
162,5x4
162,5x4

front squats paused
60x8
60x8
60x8

RDL
100x8
100x8

pullups
x5
x5
x5

BOR
62,5x4
62,5x4
62,5x4

calves
83x7
83x7
83x7
83x7

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

[Jurvg]

UB gister

BP paused
40x5
60x5
80x1
90x6
90x6
90x6 VPR

ohp
50x5
50x5

dips
bw+20,5kgx6

side raises
8'sx10
8'sx10
8'sx10

rear delt rows
32,5x13
32,5x13
32,5x13

hammers
14kg
x12
x10
x10
x8
x8

skull crushers
22,5x10
22,5x10
22,5x10

pushdowns
22,5x8
22,5x8

[Jurvg]

LB:

paused highbar squats
60x3
80x3
100x1
112,5x6

snatch grip deadlift
110x8

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

rdl
90x8
90x8

pullups
x5
x5
x5

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

calves
83 + 2 mini schijven
x8
x8
x8
x8

plank holds
10kg op mn rug
33 sec
33 sec
33 sec

[Jurvg]

UB gister

BP paused
40x5
60x5
80x1
92,5x6
92,5x6
92,5x6 VPR

ohp
51x5
51x5

dips
bw+21kgx6

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

rear delt rows
33,5x13
33,5x13
33,5x13

hammers
14kg
x12
x10
x10
x8
x8

skull crushers
22,5x10
22,5x10
22,5x10

pushdowns
22,5x8
22,5x8

[Jurvg]

LB:

squat
60x3
80x3
100x1
110x3
112,5x3
115x3

snatch grip deadlift deadstop
120x6
120x6

front squats
65x8
65x8
65x8

rdl
100x8
100x8

pullups
x5
x5
x5

rows
62,5x6
62,5x6
62,5x4

calves
91x6
91x6
91x6
91x6

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

[Jurvg]

UB

BP
40x5
60x5
80x1
92,5x3
95x3
97,5x3

ohp
55x5 PR
55x4
ging erg makkelijk ineens, had wat rust tussen bench en ohp misschien was dat het

dips
bwx6
bw+21,25kgx6
easy

pullups neutral grip
x6
x6
x6
wide grip
x5

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

rear delt rows
35x10
35x10
35x10

hammers
14kg
x12
x12
x10
16kg
x8
x6

skull crushers
25x10
25x10
25x8

pushdowns
41x10
41x8

[Jurvg]

LB vorige week

60x3
80x3
100x3
115x3
120x2

deadlift deficit deadstop
170x3
175x2

rdl
120x6
120x6

pullups
x5
x5
x5
wide grip

rows
65x5
65x5
65x5

UB
40x5
60x5
80x1
95x3
100x2

ohp
40x3
50x3
60x3 PR

dips
22,5x6

side raises
10kg
x8
x8
x8

rear delts rows
35x8
x8
x8

hammers
16kg x8
x8
x8
14kg x8
x8

pushdowns
45x8
x8
x8

[Jurvg]

peak day vorige week

squat highbar paused
60x3
80x3
100x3
110x1
122,5x4
netjes

deficit deadlift deadstop
60x3
100x3
140x3
160x1
180x2

bench press
40x5
60x5
80x3
90x1
102,5x3

out

[Jurvg]

na 3 dagen rust nieuwe cycle gestart:

LB:

highbar squat paused
60x3
80x3
105x6
105x6
105x6
105x6 VPR

deficit deadlift deadstop
60x3
100x3
140x1
155x6
155x6 VPR

pullups neutral grip
x6
x6

bor
62,5x5
62,5x5
62,5x5

planks met stabilibiteitsbal
30 sec 3x

calves
93x7
93x7
93x7
56x6 paused
56x6 paused
56x6 paused

[Jurvg]

UB


BP
40x5
55x10
75x10
82,5x8
85x6

ohp
42,5x8
42,5x8


dips
bw+22,5kgx6

side raises
8'sx10
8'sx10

8'sx8

rear delt rows
35x12
35x12

35x12


hammers
16'sx8
16'sx8

16'sx7
14'sx8
14'sx8


overhead extensions
18'sx20
18'sx15

18'sx8

[Jurvg]

LB

highbar squats paused
60x3
80x3
95x8
95x8
95x8
95x8

deficit deadlift deadstop
132,5x8
132,5x8

rdl
105x8
105x8

pullups wide grip
x5
x5

BOR
63,5x5
63,5x5
63,5x5

calves
93x8
93x8
93x7
singe leg
x5
x5

plank holds
+ 10kg
35 sec
30 sec
30sec

[Jurvg]

UB:


BP
40x5
55x10
75x10
82,5x8
85x6

ohp
43,5x8
43,5x8

pullups wide grip
x5
x5
x5
neutral grip
x5
x5


side raises
8'sx12
8'sx10
8'sx10

rear delt rows
36x12
36x12
36x10


hammers
16'sx8
16'sx8
16'sx7
14'sx6
14'sx6

pushdowns
23kgx12
23kgx10
23kgx10

overhead extensions
18'sx15
18'sx8

cardio tien min stairmaster

[Jurvg]

LB:

highbar squat paused
60x3
80x3
105x10 PR
107,5x3
107,5x3
107,5x3
107,5x3
107,5x3

snatch grip deadlift
110x8
110x8
110x8

pullups
x5
x5
x5

bent over rows
53.5x8
53.5x8
53.5x7

calves
93x6
93x6
93x6
93x6
wat single leg calve raises na

plank holds
+10kg
35 sec
35 sec
35 sec

[Jurvg]

LB gister

paused highbar squats
60x3
80x3
107,5x10
102,5x3
102,5x3
102,5x3
102,5x3
102,5x3
102,5x3
102,5x3
102,5x3
102,5x3
102,5x3

snatch grip deadlift
60x3
112,5x8
112,5x8
112,5x8

RDL
105x8
105x8
ging wel erg soepel

pullups wide grip
x5
x5

BOR
60x5
60x5
60x5

plank holds
+10kg
35 sec
35 sec
35 sec

calves
93kgx6
93kgx6
93kgx6
93kgx6

[Jurvg]

UB

BP paused
40x5
60x5
80x10
85x8
90x6

OHP paused
43,5x8
43,5x8

dips
bw+22,5kgx6

side raises
8'sx12
8'sx10
8'sx10
8'sx10

rear delt rows
37.5x10
37.5x10
37.5x10

hammers
16kg's
x8
x8
x6
14kg's
x8
x8

pushdowns
25kgx8
25kgx8
25kgx8

overhead extensions
18kg db x15
18kg db x12