BarryE log

close grip floorpress paused
2x10x20
2x5x60
5x80
5x100
5x110
2x120

incline cambered bar press ( 1min. rust )
10x60
10x60
10x60
10x60
10x60

ez bar lying triceps extensions s/s ezbar curls 4x12 - 4x12
band pushdowns s/s db curls 4x12 - 4x12
band facepulls s/s plate bent over raises 4x12 - 4x12

lekkere pomptraining

low box frontsquat paused, no belt
2x5x20
3x3x60
2x82,5
2x82,5
2x82,5
2x82,5
2x82,5
2x82,5
2x82,5
2x82,5
2x82,5
2x82,5

low box squat paused, no belt
2x60
1x80
10x100

chest supported cambered bar rows 5x12
bb shrugs 5x10

zaterdag 04-08-2012

logpress elke rep clean
2x85
2x85
2x90
2x95
1x100

seated db shoulderpress paused
8x20
8x25
8x30
5x35
10x27,5 t&g

seated cable rows v-grip 4x12
lat pulldown 2x12
db side raise 2x12

Zondag 05-08-2012

Ssb low box squat, paused
8x25
5x65
5x65
1x105
1x115
1x125
1x135 pr
1x145 pr

Farmers walk
40m - 70kg
40m - 100kg
30m - 100kg

Yoke
40m - 150kg
20m - 200kg
20m - 250kg

dinsdag 07-08-2012

close grip floorpress paused
2x10x20kg
3x5x60kg
5x80kg
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg

https://www.youtube.com/watch?v=6_lvduZc9yo&list=UU24GQUzVg9Ix67tyn8vwIMg&index=1&feature=plcp

incline cambered bar benchpress, medium grip
10x20kg
10x62,5kg
10x62,5kg
10x62,5kg
10x62,5kg
10x62,5kg

https://www.youtube.com/watch?v=8y8YLSQKe00&list=UU24GQUzVg9Ix67tyn8vwIMg&index=2&feature=plcp

ez lying triceps extentions s/s ez barbell curls
12-12
12-12
12-12
12-12

standing db curls s/s band pushdowns
12-12
12-12
12-12
12-12

bent over db raises 4x12

woensdag 08-08-2012

low boxsquat, paused
5x60
5x80
5x100
5x120

low bow frontsquat, paused
3x60
3x70
3x80
3x90
3x100

bandlegcurls 3x20
chest supported cambered bar rows 5x12
bb shrugs 5x12

zaterdag 11-08-2012

logpress elke rep clean
2x85
2x90
2x90
2x90
2x90
2x90

seated db shoulderpress paused
8x25
8x30
8x30
8x30

seated cable rows v-grip 4x12
fat grip pulldowns 4x12
db side raise 2sets van 4dropsets

zondag 12-08-2012

deadlift
3x5x60
2x3x100
3x130
3x150
3x170
1x190

harnas autopull
4-5setjes van verschillende zwaartes, dacht het zwaarste 5klikjes op de handrem. alles 20meter

farmers walk
120m - 80kg p/h 1drop

glute ham raises 3x12
abs pulldown 2x12

maandag 20-08-2012

close grip floorpress paused
2x10x20
3x5x60
2x2x80
2x2x100
2x2x120

incline cambered bar bench
10x60
10x60
10x60
10x60
10x60

ez lying triceps extensions s/s barbell curls 4x12 - 4x12
band pushdowns s/s ez biceps curls 4x12 - 4x12
band facepulls s/s reverse band flys 4x12 - 4x12

woensdag 22-08-2012

low box squat paused week 1
warmup
4x100
4x100
4x100
4x100
2x110
2x125
10x100

low box frontsquat paused
5x60
5x70
5x80

chest supported cambered bar rows
12x60
12x60
12x60
12x60
12x60

bb shrugs
12x100
12x100
12x100
12x100
12x100

zaterdag 25-08-2012

standing military press ( elke rep met stop )
10x20
10x40
10x60
10x70
7x80
3x90

tevreden, half jaar geen military presses meer gedaan.

plate side raises 5x12
band rows 4x15

low box squat paused week 2
warmup
4x102,5
4x102,5
4x102,5
4x102,5
2x112,5
2x127,5
10x102,5

low box frontsquat paused
5x60
5x70
5x80

close grip floorpress paused
5x102,5
5x102,5
5x102,5
5x102,5
5x102,5

incline cambered bar bench medium grip
6x60
6x70
6x70
6x70
6x70

barbell shrugs 5x12
liggend optrekken 3x12

zaterdag 1-09-2012

logpress elke rep clean
2x85
2x90
2x95
1x100
1x105
3x90

close grip benchpress 3board
5x60
5x90
5x110
4x130

seated v-grip cable rows 4x12
fat grip hammerpulldown 4x8
side raises db 4x12

Zaterdag 08-09-2012

Swissbar press 4 sets

Axle clean and press ( elke rep clean )
3x70
3x80
3x90
3x100 pr

Seated db schouder press 1sec pause
8x25
8x32,5
8x32,5
7x32,5

Seated cable rows v-grip 4x12
Fat grip pulldowns 4x10
Db Side raises 4x12

zondag 09-09-2012

squat
2x5x20
2x3x60
3x80
3x100
3x120
3x130
3x140

deadlift
2x3x60
2x3x100
3x130
9x1x130 + 2chains

medley yoke+farmers
150kg 20m - 70kg p/h 20m
200kg 20m - 90kg p/h 20m
250kg 20m - 100kg p/h 20m

dinsdag 11-09-2012

overhead lockout press
10x20
6x40
6x40
6x60
6x80
6x90
6x100 pr - filmpje
4x110 pr - filmpje
1x120 pr - filmpje

close grip benchpress
10x60
10x60
10x60
10x60

ez lying triceps extensions s/s wide grip bb curls 4x8 - 4x12
ez bb curls 4x12
liggend achterkant schouders 6x12

https://www.youtube.com/watch?v=oLv0mI_AoIU&feature=plcp

https://www.youtube.com/watch?v=c-6PoAPu9wQ&feature=plcp

https://www.youtube.com/watch?v=rbTVZNnTw_M&feature=plcp

woensdag 12-09-2012

squat
2x5x20
2x3x60
3x80
3x100
3x115
3x130
3x130
3x130
3x130

band standing legcurl 4x20 L+R
band adductor 4x15 1sec vasthouden

one arm db rows ( elke rep deadstop )
10x25
10x40
10x40
10x40
10x40

barbell shrugs
20x60
10x110
10x110
10x110
10x110

plankholds + band abs pulldown + band side abs pulldown
45sec-12-12
45sec-12-12
45sec-12-12

Zaterdag 15-09-2012

Logpress elke rep clean
2x85
2x90
2x95
2x95
2x95
2x95

Close grip 0-1-2-3-4 boardpress
90kg
90kg
Totaal 15reps per set

Seated canule rows v-grip 4x12
Fat grip hammer pulldown 4x10
Db Side raise 4x12

Zondag 16-09-2012

Squat
2x5x20
2x3x60
3x90
3x110
3x125
3x145

Deadlift
2x3x60
2x3x100
3x120
9x1x120+4 chains

Farmers
20m - 70kg
20m - 90kg
20m - 110kg
20m - 120kg

Ghr 4x8
Back extensions 4x12

dinsdag 18-09-2012

overhead lockoutpress kinhoogte
10x20
6x40
6x40
6x60
6x80
6x80
6x80
6x80
6x80
6x80

ez lying triceps extensions + band pushdowns 4x10 - 4x15
ez barbell curls + band curls 4x12 - 4x12
band pose curls 4x10
bent over plate raise 5x12
crossed arms lying band facepulls 5x12

zaterdag 22-09-2012

logpress
2x85
2x90
2x95
1x102
1x102

ging niet echt lekker

incline press close grip
6x60
6x80
6x100
6x100

fat grip hammer pulldown 5x10
machine rows 5x12 + 3sets cable flys
upright rows 4x12

Zondag 22-09-2012

Deadlift
6x60
6x60
3x100
3x100
3x140

9x1x140 + 2chains

Stones
3x80
3x90
3x100
3x110
3x120
5x130 hars

Tireflip 350kg back to back
+/- 15-20reps

Gripper + db holds 4sets
Ghr + miniband 4sets

Dinsdag 24-09-2012

Squat
8x20
5x60
5x80
5x100
5x115
5x130
1x140
1x145

Close grip bench reverse bands
6x60
6x60
6x80
6x100
6x120
6x120

Bb shrugs + crossed arms Lying Facepulls
20x60 -12x
20x100 - 12x
20x100 - 12x
20x100 - 12x
20x100 - 12x

Barbell curls 4x12
Swissball

Zaterdag 06-10-2012

Logpress elke rep clean
8x85
5x85

Close grip incline benchpress
3x60
3x80
3x100
3x105
3x110

Seated machine rows 4x12
Fat grip hammer pulldown 4x10
Db Side raise 4x12
Upright rows 4x10
Cable flys 3x12

Zondag 07-10-2012

Deadlift
3x5x60
2x3x100
3x140
9x1x140 + 4chains

Ssb goodmornings vanaf pins 8x3
Tireflips 2x8
Ghr 4x10
Gripper + db holds 3sets

Thuis
Db curls + posecurls 4sets
Band curls + band pushdowns 4 sets
Lying band facepulls + band pullaparts 4 sets
Swissbal supermans + legraises met swissball 3sets