Monday 29th May 2023

Squat
8 x 135kg
8 x 145kg
8 x 155kg
8 x 145kg
8 x 145kg
8 x 145kg

Paused bench press
8 x 102.5kg
8 x 107.5kg
8 x 112.5kg
8 x 105kg
8 x 105kg
8 x 105kg

Dumbbell press
14 x 28kg (AMRAP) PR
12 x 24kg
12 x 24kg
12 x 24kg

Side raise
12 x 8kg
12 x 8kg
12 x 8kg
12 x 8kg

Slechte pauzes op bench, heel kort…

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Saturday 27th May 2023

Romanian deadlift
8 x 100kg
8 x 110kg
8 x 120kg PR
8 x 115kg
8 x 115kg

Bent over row
10 x 50kg
10 x 50kg
10 x 50kg

Chest supported db row
12 x 30kg
12 x 32kg
12 x 34kg
12 x 34kg
12 x 34kg

Close grip bench press
10 x 100kg
10 x 105kg
10 x 110kg PR
10 x 102.5kg

Lat Pulldown
15 x 59kg
15 x 59kg

Triceps cable pushdown + Cable curl
15 x 18kg + 15 x 32kg
15 x 18kg + 15 x 32kg
15 x 18kg (Per arm) + 15 x 32kg PR

Face pull (cable)
15 x 46kg
15 x 46kg
15 x 46kg
15 x 46kg PR

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Friday 26th May 2023

Paused squat
8 x 100kg
8 x 110kg
8 x 120kg
8 x 112.5kg
8 x 112.5kg

Incline db bench press
10 x 32kg
10 x 36kg
10 x 40kg
10 x 36kg

Db bench press
15 x 46kg PR
12 x 38kg
12 x 38kg
12 x 38kg

Cable fly
12 x 18kg
12 x 18kg
12 x 18kg
12 x 18kg

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Wednesday 24th May 2023

Deadlift
8 x 135kg
8 x 145kg
8 x 155kg
8 x 145kg
8 x 145kg

Incline db bench press
8 x 30kg
8 x 34kg
8 x 40kg
8 x 34kg
8 x 34kg
8 x 34kg

Leg extensions
12 x 20kg
12 x 20kg
12 x 20kg (Per been)
12 x 14kg
12 x 14kg

Leg curls
12 x 54kg
12 x 54kg
12 x 54kg
12 x 54kg PR

Lat Pulldown + Seated cable row
15 x 59kg + 15 x 59kg
15 x 59kg + 15 x 59kg PR

Dumbbell curls
10 x 12kg
10 x 12kg
10 x 12kg

Triceps cable pushdown
15 x 18kg
15 x 18kg
15 x 18kg (Per arm)

Incline 45graden, viel best tegen.

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Monday 22nd May 2023

Squat
8 x 125kg
8 x 135kg
8 x 145kg
8 x 135kg
8 x 135kg

Paused bench press
8 x 100kg
8 x 105kg
8 x 110kg
8 x 105kg
8 x 105kg
8 x 105kg

Dumbbell press
12 x 26kg (AMRAP)
12 x 20kg
12 x 20kg
12 x 20kg

Side raise
20 x 6kg
20 x 6kg
20 x 6kg
20 x 6kg

Voelde me al zo leeg als iets na het squatten.

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Saturday 20th May 2023

Romanian deadlift
8 x 90kg
8 x 100kg PR
8 x 110kg PR
8 x 100kg
8 x 100kg

Close grip bench press
10 x 100kg
10 x 105kg
8 x 107.5kg
8 x 100kg

Chest supported db row
12 x 30kg
12 x 30kg
12 x 30kg
12 x 30kg

Dumbbell curls
10 x 10kg
10 x 10kg
10 x 10kg

Triceps verzuren bij close grip.

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Friday 19th May 2023

Paused squat
8 x 100kg
8 x 110kg
8 x 120kg
8 x 112.5kg

Incline db bench press
10 x 32kg
10 x 36kg
10 x 40kg
10 x 36kg

Db bench press
16 x 44kg (AMRAP)
12 x 36kg
12 x 36kg
12 x 36kg

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Thursday 18th May 2023

Deadlift
8 x 130kg
8 x 140kg
8 x 150kg
8 x 142.5kg
8 x 142.5kg

Incline db bench press
8 x 30kg
8 x 34kg
8 x 38kg
8 x 34kg
8 x 34kg

Leg extensions
12 x 20kg
12 x 20kg
12 x 20kg
12 x 20kg (Ieder been apart)

Lat Pulldown + Seated cable row
15 x 55kg + 15 x 55kg
15 x 55kg + 15 x 55kg

Triceps cable pushdown + Cable curl
12 x 18kg + 15 x 27kg
12 x 18kg + 15 x 27kg
12 x 18kg (Single arm) + 15 x 27kg PR

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Tuesday 16th May 2023

Squat
8 x 120kg
8 x 130kg
8 x 140kg
8 x 125kg

Paused bench press
8 x 100kg
8 x 102.5kg
8 x 105kg
8 x 100kg
8 x 100kg

Db bench press
14 x 40kg (AMRAP)
12 x 30kg
12 x 30kg
12 x 30kg

Side raise
20 x 6kg
20 x 6kg
20 x 6kg
20 x 6kg

Totaal geen energie, hele training afgezien. Weinig geslapen.

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Saturday 13th May 2023

Bent over row
8 x 70kg
8 x 80kg
8 x 90kg PR

Close grip bench press
10 x 100kg
10 x 102.5kg PR
10 x 105kg PR

Chest supported db row
12 x 30kg
12 x 30kg
12 x 30kg

Lat Pulldown + Seated cable row
15 x 55kg + 15 x 55kg
15 x 55kg + 15 x 55kg PR

Cable curl + Triceps cable pushdown
12 x 27kg + 12 x 18kg
12 x 27kg + 12 x 18kg
12 x 27kg + 12 x 18kg
12 x 27kg + 12 x 18kg (Single arm)

Face pull (cable)
12 x 46kg
12 x 46kg
12 x 46kg
12 x 46kg PR

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Friday 12th May 2023

Paused squat
8 x 80kg
8 x 90kg
8 x 100kg

Incline db bench press
10 x 32kg
10 x 36kg
10 x 40kg

Db bench press
8 x 50kg
14 x 44kg
12 x 36kg
12 x 36kg

Side raise
12 x 10kg
12 x 10kg
12 x 10kg
12 x 10kg

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Wednesday 10th May 2023

Incline db bench press
8 x 30kg
8 x 34kg
8 x 38kg

Deadlift
8 x 120kg
8 x 130kg
8 x 140kg

Leg curls
12 x 45kg
12 x 45kg
12 x 45kg

Lat Pulldown + Seated cable row
15 x 50kg + 15 x 50kg
15 x 50kg + 15 x 50kg

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Monday 8th May 2023

Db bench press
16 x 40kg
12 x 36kg
12 x 36kg

Face pull (cable)
12 x 41kg
12 x 41kg
12 x 41kg
12 x 41kg PR

Side raise
15 x 6kg
15 x 6kg
15 x 6kg
15 x 6kg

Paused bench press
8 x 90kg
8 x 100kg
8 x 102.5kg

Dumbbell curls + Triceps cable pushdown
10 x 12kg + 12 x 14kg
10 x 12kg + 12 x 14kg
10 x 12kg + 12 x 14kg
10 x 12kg + 12 x 14kg (Single arm)

Deload week.

Heel druk, squat rek ni vrij geweest…

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Saturday 6th May 2023

Bent over row
8 x 60kg
8 x 70kg
8 x 80kg
8 x 70kg
8 x 70kg
8 x 70kg

Close grip bench press
8 x 100kg
8 x 105kg
8 x 100kg
8 x 100kg

Dumbbell row
12 x 34kg
12 x 34kg
12 x 34kg

Lat Pulldown
12 x 82kg
12 x 82kg
12 x 82kg
12 x 82kg

Db rear delt raise
12 x 8kg
12 x 8kg
12 x 8kg

Deadlift geskipt, volgende week deload zal deugd doen.

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Friday 5th May 2023

Paused squat
8 x 110kg
8 x 120kg
8 x 130kg PR
8 x 120kg

Incline db bench press
10 x 30kg
10 x 34kg
10 x 38kg
10 x 36kg
10 x 36kg

Db bench press
17 x 44kg PR
12 x 40kg
12 x 40kg
12 x 40kg

Dumbbell flyes
15 x 39kg
15 x 39kg
15 x 39kg (Machine) PR

Training ging heel slecht.

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Wednesday 3rd May 2023

Bench press
8 x 105kg
8 x 112.5kg
8 x 120kg PR
8 x 112.5kg
8 x 112.5kg
8 x 112.5kg

Deadlift
8 x 140kg
8 x 150kg
8 x 160kg
8 x 150kg

Lat Pulldown
12 x 86kg
12 x 86kg
12 x 86kg
12 x 86kg

Bulgarian split squat
12 x 10kg (Db)
12 x 12kg
12 x 14kg
12 x 14kg
12 x 14kg

Leg extensions
12 x 66kg
12 x 66kg
12 x 66kg PR

Deadlift gestopt, anders ging de techniek niet meer goed zijn.

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Monday 1st May 2023

Squat
8 x 130kg
8 x 140kg
8 x 150kg
8 x 140kg
8 x 140kg
8 x 140kg

Incline bench press
8 x 60kg
8 x 70kg
8 x 80kg
8 x 90kg PR
8 x 80kg
8 x 80kg

Incline db bench press
15 x 40kg (AMRAP) PR
12 x 34kg
12 x 34kg
12 x 34kg

Side raise
15 x 8kg
15 x 8kg
15 x 8kg

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Saturday 29th April 2023

Paused deadlift
8 x 140kg
8 x 145kg
8 x 150kg
4 x 150kg

Close grip bench press
8 x 90kg
8 x 100kg
8 x 105kg PR
8 x 100kg
8 x 100kg

Dumbbell row
12 x 32kg
12 x 32kg
12 x 32kg

Lat Pulldown
12 x 82kg
12 x 82kg
12 x 82kg
12 x 82kg

Triceps cable pushdown + Cable curl
12 x 18kg + 12 x 27kg
12 x 18kg + 12 x 27kg
12 x 18kg + 12 x 27kg
12 x 18kg + 12 x 27kg
12 x 18kg (Single arm) + 12 x 27kg

Deadlifts gingen echt niet, gestopt ermee…

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Friday 28th April 2023

Paused squat
8 x 105kg
8 x 115kg
8 x 125kg
8 x 125kg
8 x 125kg PR

Incline db bench press
10 x 30kg
10 x 34kg
10 x 38kg
10 x 36kg
10 x 36kg

Db bench press
16 x 44kg (AMRAP) PR
12 x 40kg
12 x 40kg
12 x 40kg

Dumbbell flyes
12 x 39kg
12 x 39kg
12 x 39kg (Machine)

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Wednesday 26th April 2023

Deadlift
8 x 140kg
8 x 150kg
8 x 160kg
8 x 160kg
8 x 160kg

Bench press
8 x 105kg
8 x 110kg
8 x 115kg PR
8 x 110kg
8 x 110kg
7 x 110kg

Lat Pulldown
12 x 83kg
12 x 83kg
12 x 83kg
12 x 83kg

Bulgarian split squat
12 x 10kg (Db)
12 x 12kg
8 x 16kg
8 x 16kg
8 x 16kg

Leg extensions
12 x 57kg
12 x 57kg
12 x 57kg

Bij het benchen weinig rust genomen, triceps en borst waren super hard aan het verzuren, de laatste rep maar niet gedaan zonder spotter. Hele training afgezien.

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