Jur's traininglog 2.0

[Jurvg]

LB:

LB:

highbar squats paused
60x3
80x3
100x1
115x5
115x5
115x5
viel erg zwaar wel VPR

deficit deadlift deadstop
60x3
100x3
140x1
167,5x4
167,5x4
goed te doen, VPR

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

RDL
105x8
105x8

pullups
x5
x5
x4 grip deed pijn


one leg calve raises
x7
x7
x7
per been

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

[Jurvg]

UB

BP paused
93,5x6
93,5x6
93,5x6

ohp
51x5
51x5

dips
22,5x6

pullups
x5
x5
x5
x5

side raises
10'sx10
10'sx10
10'sx10

rear delt rows
37.5x8
37.5x8
37.5x8

hammers
16'sx8
x7
x7
14'sx8
x8

overhead extensions
18'sx15
x12
x12
x10

[Jurvg]

LB:

highbar squats paused
60x3
80x3
100x1
117,5x6


Snatchgrip deadlift
115x8

front squats paused
65x8
65x8
65x8

RDL
105x8
105x8

pullups
x5
x5


one leg calve raises
x7
x7
x7
per been

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

[Jurvg]

UB

BP paused
95x6
95x6
95x5

ohp
52,5x5
52,5x5

dips
25x6

pullups
x5
x5
x5

side raises
10'sx10
10'sx10
10'sx10

rear delt rows
37.5x8
37.5x8
37.5x8

hammers
16'sx8
x7
x7
14'sx8
x8

overhead extensions
18'sx15
x12
x12
x10

[Jurvg]

vorige week voor deload ivm vakantie

SQ:
60x3
80x3
100x3
122,5x3
125x2

deficit deadlift
100x3
140x3
160x1
175x3
180x2

benchpress
40x3
60x3
80x3
97,5x3
100x3
105x2

[Jurvg]

UB

paused BP
40x3
57,5x10
75x10
85x8
87,5x6

ohp
45x7
45x7

dips
x8
x8

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

face pulls
4,5kgx8
4,5kgx8

hammers
16'sx7
16'sx7
16'sx7
10'sx8
10'sx8
10'sx8
laatste drie sets strict, langzaam en met pauze bovenin

overhead extensions
18kg
x10
x10
x10
x10

[Jurvg]

LB:

Squat paused highbar
60x3
80x3
100x1
107,5x6
107,5x6
107,5x6
107,5x6 VPR
laatste rep was epic grinder maar was denk ik door een combi van 10 dagen geen squats + te weinig gegeten

deadlift deficit met deadstop
100x3
140x1
157,5x6
157,5x6 VPR?

neutral grip pullups
x5
x5

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

one leg calve raises
x7
x7
x7 per been

plank holds
10kg schijf op rug
30 sec
3 sets

[Jurvg]

BP
57,5x10
75x10
85x8
87,5x6

OHP
45x8
45x7

dips
bw+23,75x6

pullups wide grip
x6
x6

side raises
8'sx10
8'sx10

8'sx10


face fulls
5kgx8
5kgx8

hammers
16'sx8
x7
x7

10's x8
10's x8
10's x8

pushdowns
21x8
21x8

21x8


overhead extensions
16kgx12
16kgx12

[Jurvg]

LB:

sq highbar paused
60x3
80x3
96x8
96x8
96x8
96x8

deficit deadlift deadstop
135x8
135x8
vpr

pullups
x6
x6

calves single leg
x8
x7
x6

plank holds met 10kg
40 sec 3 sets

UB
BP paused
82,5x10
87,5x8
92,5x6

ohp
45x8
45x7

dips
bw+25kgx6

side raises
8'sx10
8'sx10
8'sx10

face pulls
5.1kgx9
5.1kgx9

hammers
16'sx8
16'sx7
16'sx7
10'sx8
10'sx6

pushdowns
23kg
x10
x10
x10

overhead extensions
16'sx12
16'sx12

LB:

SQ highbar paused
60x3
80x3
100x1
107,5x9fuck wilde tien
110x3
110x3
110x3
110x3
110x3

snatch grip deadlift
112,5x8
112,5x8
112,5x8

pullups wide grip
x5
x5
x5

bor
53,5x8
53,5x7

dumbell rows
22kgx15 per arm


calves single leg
x8
x7
x6

plank holds met 15kg
30 sec 3 sets

[Jurvg]

SQ highbar paused
60x3
80x3
100x1
110x8fuck wilde tien
107,5x3
107,5x3
107,5x3
107,5x3
107,5x3
107,5x3
107,5x3
107,5x3
107,5x3
107,5x3

snatch grip deadlift
115x8
115x8
115x8

rdl
110x8
110x8

pullups wide grip
x5
x5
x5

rows
52x8
52x8

abs en calves

UB:
BP paused
40x5
60x5
82,5x10
95x4
95x4
95x4

ohp
55x4
55x4

dips
bw+26,25kgx6

side raises
3 sets van 10 met 8's

face pulls
5.1kgx10
5.1kgx10

hammers
16'sx8
16'sx7
16'sx7
10'sx8
10'sx6

pushdowns
23kg
x10
x10
x10

overhead extensions
16'sx12
16'sx12

[Jurvg]

LB:

highbar squats paused
60x3
80x3
100x1
117,5x5
117,5x4
117,5x4viel erg zwaar wel VPR

deficit deadlift deadstop
60x3
100x3
140x1
170x3
170x3
goed te doen, VPR

front squats paused
65x8
65x8
65x8

one leg calve raises
x6
x6
x6
per been

plank holds
15kg op mn rug
31 sec
31 sec
31 sec

[Jurvg]

BP paused
40x5
60x5
97,5x5
97,5x5
97,5x5

ohp
55x4
last van elleboog

dips
x8
x8

pullups
bwx6
x6
x5

side raises
5 sets van 10 met 8's

face pulls
7,8kgx10
7,8kgx10

hammers
16'sx8
16'sx8
16'sx7
10'sx10
10'sx8

last van elleboog dus andere training dan normaal

[Jurvg]

LB

highbar squat paused
60x3
80x3
100x3
120x3
122,5x3
125x3

snatchgrip deadlifts
130x6
130x6

front squats paused
70x8
70x8
70x8

rdl
105x8
105x8

pullups
x5
x5

rows
59x8
59x8

plank holds
+15kg
35 sec 3 sets

calve raise per been
x6
x6
x6
x3

[Jurvg]

BP
40x5
60x5
80x1
92,5x3
97,5x3
102,5x3

ohp
40x8
40x8
last van elleboog

dips
bwx6
bw+10kgx8
bw+10kgx8
lichter vanwege elleboog


pullups neutral grip
x6
x6
x6


side raises
8'sx10
8'sx10
8'sx10


facepulls
7.9x10
7.9x10
7.9x10


hammers
16kg
x8
x8
x7
8kg
x10
x9

wat closegrip bench voor triceps, last van elleboog bij isolate

[Jurvg]

lb

highbar squat paused

60x3
80x3
100x3
125x3
127,5x2 pr volgens mij

deadlift deficit deadstop
180x3
182,5x1
shit had 177,5x3 moeten doen en dan 182,5x2 maar ging ff niet anders na verkeerd gewicht op eerste set

front squat paused
60x3
80x3
90x3

rdl
127,5x6
127,5x6

pullups
x5
x5

hanging leg raises
x6
x6

calve raises
x6
x6
x6
x5
per been