Saturday 1st October 2022

Squat
1 x 180kg
1 x 195kg
0 x 210kg

Bench press
1 x 130kg
1 x 140kg
0 x 150kg

Triceps cable pushdown
12 x 15kg
12 x 15kg
12 x 15kg

Cable fly
12 x 7.5kg
12 x 5kg
12 x 5kg

Overal zeer, ellebogen, onderarmen… heb zelfs niet geprobeerd om te deadliften. Weekje rustig aan doen en dan kijken welk schema of wat ik ga doen.

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Thursday 29th September 2022

Bench press
1 x 140kg
2 x 130kg
2 x 130kg

Squat
1 x 165kg
2 x 150kg

Incline db bench press
10 x 26kg
10 x 26kg

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Tuesday 27th September 2022

Squat
5 x 135kg
5 x 135kg
5 x 135kg
5 x 135kg

Bench press
6 x 100kg
6 x 100kg
6 x 100kg

Deadlift
1 x 205kg (Beltless)
2 x 190kg
2 x 190kg
2 x 190kg (+belt)

Laatste week van het schema, eind deze week Max eens testen. Deadlift ging beter zonder belt dan de sets met belt, raar.

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Sunday 25th September 2022

Bench press
1 x 130kg
6 x 115kg
6 x 115kg
6 x 115kg
6 x 115kg

Deadlift
1 x 202.5kg
2 x 190kg
2 x 180kg
2 x 180kg
2 x 180kg

Hyperextensions
8 x 10kg
8 x 10kg
8 x 10kg

Db rear delt raise
12 x 10kg
12 x 10kg
12 x 10kg

Seated cable row
12 x 76kg
12 x 76kg
12 x 76kg PR

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Friday 23rd September 2022

Paused squat
1 x 160kg PR
5 x 152.5kg PR
4 x 127.5kg
4 x 127.5kg
4 x 127.5kg

Bench press
4 x 110kg
4 x 110kg
4 x 110kg
4 x 110kg (Grip variatie, brede grip)

Incline db bench press
12 x 28kg
12 x 28kg
12 x 28kg

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

Cable fly
12 x 7.5kg
12 x 7.5kg
12 x 7.5kg
12 x 7.5kg

Triceps cable pushdown
12 x 6.75kg
12 x 6.75kg
12 x 6.75kg
12 x 6.75kg (Single arm)

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Thursday 22nd September 2022

Bench press
1 x 140kg
2 x 125kg
2 x 125kg
2 x 125kg
2 x 125kg

Deficit deadlift
4 x 170kg
3 x 152.5kg
3 x 152.5kg
3 x 152.5kg
3 x 152.5kg

Lat Pulldown
8 x 80kg
8 x 80kg
8 x 80kg
8 x 80kg

Incline db bench press + Chest supported db row
10 x 32kg + 10 x 26kg
10 x 32kg + 10 x 26kg
10 x 32kg + 10 x 26kg
10 x 32kg + 10 x 26kg

De 140 bench begint wel beter te gaan ook op een slechte dag zoals vandaag.

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Tuesday 20th September 2022

Close grip bench press
5 x 110kg
5 x 115kg
5 x 120kg PR
5 x 105kg

Squat
1 x 175kg
1 x 182.5kg
2 x 170kg

Leg extensions
8 x 82.5kg
8 x 82.5kg
8 x 82.5kg

Face pull (cable)
15 x 20kg
15 x 20kg
15 x 20kg

Hammer curl
12 x 14kg

Zeer slechte training, squat ging heel slecht moesten meer werksets zijn. Onderarmen deden super veel zeer.

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Saturday 17th September 2022

Deadlift
2 x 197.5kg
3 x 185kg
3 x 175kg
3 x 175kg
3 x 175kg

Bench press
5 x 105kg
5 x 105kg
5 x 105kg
5 x 105kg (Grip variatie)

Hyperextensions
8 x 10kg
8 x 10kg
8 x 10kg

Seated cable row
10 x 70kg
10 x 70kg
10 x 70kg

Db rear delt raise
12 x 10kg
12 x 10kg
12 x 10kg

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Friday 16th September 2022

Paused squat
1 x 157.5kg PR
5 x 140kg
4 x 125kg
4 x 125kg
4 x 125kg

Bench press
1 x 130kg
7 x 112.5kg
7 x 112.5kg
7 x 112.5kg
7 x 112.5kg PR

Incline db bench press
10 x 28kg
10 x 28kg
10 x 28kg

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

Cable fly
12 x 7.5kg
12 x 7.5kg
12 x 7.5kg
12 x 7.5kg

Triceps cable pushdown
12 x 5kg
12 x 5kg
12 x 5kg
12 x 5kg (Single arm)

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Wednesday 14th September 2022

Deficit deadlift
4 x 167.5kg
3 x 150kg
3 x 150kg
3 x 150kg
3 x 150kg

Bench press
2 x 135kg
3 x 122.5kg
3 x 122.5kg
3 x 122.5kg
3 x 122.5kg

Lat Pulldown
8 x 80kg
8 x 80kg
8 x 80kg
8 x 80kg

Incline db bench press + Chest supported db row
8 x 32kg + 8 x 26kg
8 x 32kg + 8 x 26kg
8 x 32kg + 8 x 26kg
8 x 32kg + 8 x 26kg

Face pull (cable)
15 x 20kg
15 x 20kg
15 x 20kg

Leg curls
10 x 45kg
10 x 45kg
10 x 45kg

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Tuesday 13th September 2022

Squat
2 x 177.5kg PR
3 x 167.5kg
3 x 167.5kg
3 x 157.5kg
3 x 157.5kg

Close grip bench press
5 x 107.5kg
5 x 112.5kg
5 x 115kg
5 x 105kg

Leg extensions
8 x 82.5kg
8 x 82.5kg
8 x 82.5kg

Hammer curl
12 x 14kg
12 x 14kg
12 x 14kg

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Sunday 11th September 2022

Deadlift
2 x 192.5kg
3 x 182.5kg
3 x 170kg
3 x 170kg
3 x 170kg

Bench press
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg (Grip variatie, breder)

Hyperextensions
6 x 10kg
6 x 10kg
6 x 10kg

Seated cable row
12 x 66kg
12 x 66kg
12 x 66kg

Db rear delt raise
12 x 10kg
12 x 10kg
12 x 10kg

Was al redelijk wat vermoeid want was in de ochtend gaan thaiboksen wat ook al heel lang geleden was

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Friday 9th September 2022

Paused squat
1 x 155kg
5 x 140kg PR
3 x 122.5kg
3 x 122.5kg
3 x 122.5kg

Bench press
1 x 140kg
7 x 110kg
7 x 110kg
7 x 110kg
7 x 110kg PR

Incline db bench press
12 x 26kg
12 x 26kg
12 x 26kg

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

Andere oefeningen bezet dus niet meer gedaan.

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Wednesday 7th September 2022

Deficit deadlift
5 x 162.5kg PR
4 x 147.5kg
4 x 147.5kg
4 x 147.5kg
4 x 147.5kg

Bench press
2 x 132.5kg
4 x 120kg
4 x 120kg
4 x 120kg
4 x 120kg

Lat Pulldown
8 x 70kg
8 x 70kg
8 x 70kg
8 x 70kg

Incline db bench press + Chest supported db row
10 x 30kg + 8 x 24kg
10 x 30kg + 8 x 24kg
10 x 30kg + 8 x 24kg
10 x 30kg + 8 x 24kg

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Tuesday 6th September 2022

Squat
2 x 175kg PR
3 x 165kg
3 x 165kg
3 x 155kg
3 x 155kg

Close grip bench press
5 x 105kg
5 x 110kg
5 x 112.5kg
5 x 100kg

Leg extensions
7 x 82.5kg
7 x 82.5kg
7 x 82.5kg

Face pull (cable)
12 x 20kg
12 x 20kg
12 x 20kg

Hammer curl
12 x 12kg
10 x 14kg
10 x 14kg

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Sunday 4th September 2022

Deadlift
3 x 185kg
4 x 175kg
4 x 162.5kg
4 x 162.5kg
4 x 162.5kg

Bench press
1 x 130kg
8 x 105kg
8 x 105kg
8 x 105kg
8 x 105kg

Hyperextensions
6 x 10kg
6 x 10kg
6 x 10kg

Seated cable row
12 x 60kg
12 x 60kg
12 x 60kg

Db rear delt raise
10 x 10kg
10 x 10kg
10 x 10kg

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Friday 2nd September 2022

Paused squat
1 x 152.5kg
6 x 132.5kg PR
5 x 120kg
5 x 120kg
5 x 120kg

Bench press
5 x 95kg
5 x 95kg
5 x 95kg
5 x 95kg (grip variatie, breder)

Incline db bench press
12 x 26kg
12 x 26kg
12 x 26kg

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

Cable fly
12 x 5kg
12 x 5kg
12 x 5kg
12 x 5kg

Triceps cable pushdown
12 x 3.75kg
12 x 3.75kg
12 x 3.75kg
12 x 3.75kg (per arm)

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Wednesday 31st August 2022

Bench press
3 x 127.5kg
4 x 115kg
4 x 115kg
4 x 115kg
4 x 115kg

Deficit deadlift
5 x 160kg
4 x 145kg
4 x 145kg
4 x 145kg
4 x 145kg

Leg curls
12 x 42.5kg
12 x 42.5kg
12 x 42.5kg

Incline db bench press
10 x 30kg
10 x 30kg
10 x 30kg

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Tuesday 30th August 2022

Close grip bench press
6 x 100kg
6 x 105kg
6 x 110kg
6 x 100kg

Side raise
15 x 8kg
12 x 8kg
10 x 8kg

Lat Pulldown
10 x 50kg
10 x 50kg
10 x 50kg

Squat
3 x 167.5kg
4 x 157.5kg
4 x 157.5kg
4 x 147.5kg

Leg extensions
8 x 82.5kg PR
8 x 75kg
8 x 75kg

Face pull (cable)
15 x 17.5kg
15 x 17.5kg
15 x 17.5kg

Heel druk in de gym, squat rek super lang bezet...

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Sunday 28th August 2022

Deadlift
3 x 180kg
4 x 170kg
4 x 160kg
4 x 160kg
4 x 160kg

Bench press
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg (Grip variatie, breed genomen)

Hyperextensions
10 x 10kg
10 x 10kg
10 x 10kg

Seated cable row
15 x 50kg
15 x 50kg
15 x 50kg

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

Hammer curl
12 x 12kg
12 x 12kg
12 x 12kg

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