Jur's traininglog 2.0

[Jurvg]

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

[Jurvg]

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

[Jurvg]

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

[Jurvg]

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

[Jurvg]

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

[Jurvg]

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

[Jurvg]

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

[Jurvg]

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

[Jurvg]

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

[Jurvg]

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

[Jurvg]

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

[Jurvg]

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

[Jurvg]

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

[Jurvg]

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

[Jurvg]

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