Jur's traininglog 2.0

[Jurvg]

UB:

paused bp
40x3
60x3
80x3
90x1
97,5x3

touch n go
82,5x10

ohp
40x3
50x3
push press
50x7

dips
bwx4
bw+11,25kgx8
bw+16,25kgx6
bw+21,25kgx4

side raises
8's
x10
x10
x10

face pulls
10kgx12
10kgx12
10kgx12

hammers
14'sx9
14'sx9
14'sx9

pushdowns
11kgx15
11kgx15
11kgx15

curls
8'sx8
8'sx8

db extensions
8'sx12
8'sx10

[Jurvg]

eergister:

highbar squat paused
60x3
80x3
100x3
110x1
120x1
102,5x3 back off

bench press paused
40x5
60x5
80x3
90x1
95x1
100x1
85x3 back off

deficit deadlift
100x3
120x3
140x3
160x5

neutral grip pullups
x6
x6

[Jurvg]

gister:

highbar squat paused
60x3
80x3
100x3
110x1
121x1
90x5 back off

bench press paused
40x5
60x5
80x3
90x1
95x1
101x1
86x3 back off

ohp
40x3
50x5

wide grip pullups
x6
x6

face pulls
12,3kgx8
12,3kgx8

side raises
6'sx10
6'sx10

lying db extensions
6'sx10
6'sx10
6'sx10

hammers
14'sx9
14'sx9
14'sx9

db curls
8'sx8
8'sx8

[Jurvg]

vandaag:

highbar squat paused
60x3
80x3
100x3
110x1 voelde goed
122,5x1 ging goed
97,5x5 back off set

paused bp
40x5
60x5
80x3
90x1
95x1
102,5x1
81x5 back off

neutral grip pullups
x7
x7

shrugs:
34kg db's
x8
x8
x8
na elke sets 20 sec de db;s vasthouden voor grip strength

out

[Jurvg]

Gisteravond:

highbar squat paused
60x3
80x3
100x3
110x1
115x1 ff kijken of t zwaar viel
125x1 erg zwaar, had eigenlijk beter voor 123,5 kunnen gaan maar ik had geen mini plates bij me
100x5 back off set

paused bp
40x5
60x5
80x3
90x1
95x1
100x2
80x3 easy back off

wide grip pullups
x6
x6

ohp
40x3
50x3

face pulls
12,3kgx9
12,3kgx9

side raises
6'sx12
6'sx12

lying db extensions
6'sx10
6'sx10
6'sx10

hammers
16'sx8
16'sx6
14'sx6

db curls
8'sx8
8'sx8 krijg hier last van mn polsen van

calves standing in sm
42,5x8
42,5x8
42,5x8

[Jurvg]

Gisteravond:

highbar squat paused
60x3
80x3
100x3
110x1
115x1
120x1
126x1
101x5

paused bp
40x5
60x5
80x3
90x1
95x1
101x2
81x3 easy back off

deficit deadlifts
60x3
100x3
120x3
140x3
161x5 ging easy

neutral grip pullups
x6
x6

[Jurvg]

twee dagen terug:

highbar squat paused
60x3
80x3
100x3
110x1
115x1
120x1
127,5x1
108,5x3 back off

paused bp
40x5
60x5
80x3
90x1
95x1
102,5x1
87,5x3 back off


deficit deadlifts
60x3
100x3
120x3
140x3
162,5x5 viel zwaarder dan verwacht

neutral grip pullups
x6
x6

lying db extensions
6'sx10
6'sx10
6'sx10

hammers
16'sx8
16'sx6
14'sx6

stairmaster 5 min hiit

[Jurvg]

gister, voelde me ziek (amandelen opgezwollen en alles deed pijn):


highbar squat paused
60x3
80x3
100x3
110x1
115x1
120x1
125x1

paused bp
40x5
60x5
80x3
90x1
95x1
103,5x1

face pulls
12,3kgx9
12,3kgx9

side raises
6'sx10
6'sx10
6'sx10

standing calve raises ss
40x8
40x8
40x8

[Jurvg]

vandaag:

highbar squat paused
60x3
80x3
100x3
110x1
115x1
120x1
128,5x1
102,5x5 back off

paused bp
40x5
60x5
80x3
90x1
95x1
105x1 ging easy, had zeker meer gekund
87,5x5 back off

ohp
30x3
40x3
51x3

wide grip pullups
x6
x6
x6 easy, weeg nu ook 6 kilo minder

lying db extensions
8'sx8
8'sx8
8'sx8

hammers
14'sx9
14'sx9
14'sx9

stairmaster 5 min hiit

[Jurvg]

highbar squat paused
60x3
80x3
100x3
110x1
115x1
120x1
130x1
103,5x5 back off

paused bp
40x5
60x5
80x3
90x1
95x1
106x1
85x5 back off

neutral grip pullups
x7
x7

face pulls
12,3kgx9
12,3kgx9

side raises
6'sx10
6'sx10
6'sx10

standing calve raises ss
40x8
42,5x8
42,5x8

[Jurvg]

highbar squat paused
60x3
80x3
100x3
110x1
115x1
120x1
125x2
100x5 back off

paused bp
40x5
60x5
80x3
90x1
95x1
107,5x1
87,5x5 back off

deficit deadlifts met deadstop
60x3
100x3
120x3
140x3
163,5x5 goed te doen

wide grip pullups
x6
x6

lying db extensions
8'sx8
8'sx8
8'sx8

hammers
14'sx9
14'sx9
14'sx9

[Jurvg]

afgelopen zaterdag:

highbar squat paused
60x3
80x3
100x3
110x1
115x1
120x1
131x1
103,5x5
nice

paused bp
40x5
60x5
80x3
90x1
95x1
100x1
107,5x fail, gleed weg, verkeerd bankje gepakt

neutral grip pullups
x6
x6

lying db extensions
8'sx8
8'sx8
8'sx8

hammers
14'sx9
14'sx9
14'sx9

[Jurvg]

highbar squat paused
60x3
80x3
100x3
110x1
115x1
120x1
125x1
130x1
102,5x5

paused bp
40x5
60x5
80x3
90x1
95x1
100x1
106x1
90x5

deficit deadlifts met deadstop
60x3
100x3
120x3
140x3
165x5 netjes

wide grip pullups
x6
x6

face pulls
10kgx8
10kgx9

side raises
6'sx10
6'sx10
6'sx10

stairmaster hitt 5 mins

[Jurvg]

highbar squat paused
60x3
80x3
100x3
110x1
115x1
120x1
125x1
130x1
111x3

paused bp
40x5
60x5
80x3
90x1
95x1
100x1
106x1
90x3

ohp
40x3
last van zenuw

neutral grip pullups
x6
x6

lying db extensions
8'sx10
8'sx10
8'sx10

hammers
14'sx9
14'sx9
14'sx9

[Jurvg]

highbar squat paused
60x3
80x3
100x3
110x1
115x1
120x1
125x1
127,5x1 viel zwaar
100x5

paused bp
40x5
60x5
80x3
90x1
95x1
100x1
106x1
86x5

wide grip pullups
x6
x6

face pulls
10kgx8
10kgx8

side raises
6'sx10
6'sx10
6'sx10