BarryE log

Axel clean and press
10x30
10x30
3x60
3x60
2x80
2x100
2x110

One arm db press
3x35
3x50

Yates rows 6x8-12
Cs bent over raise 6x12
Cable flies 4x12

Zondag 2-12-2012

Deadlift
3x5x60
2x3x100
3x140
2x180
2x210
1x230 pr

Stones @ 1,32
3x80
1x110
1x130
3x150 pr

Farmerholds
110kg - 47sec
110kg - 40sec

Prowler 120kg
3runs laag/hoog

Glute ham raises
10xbw
3x10xbw + band

Hyperextensions 2sets

Dinsdag 4-12-2012

Low box squat paused
10x20
2x3x60
3x90
3x110
3x120
3x130
1x145
1x155

Plankholds 3sets
Db Side bends 3sets

Close grip seated pin presses paused
2x10x20
8x60
8x70
3x8x80

Upright rows 4x10
Band pushdowns 4x20

Donderdag 6-12-2012

Frontsquat onder parallel
10x20
5x60
5x75
5x90
5x105
5x105

Deadlift met pauze
5x60
5x100
5x125
5x125
5x125

Bb power shrugs 6x6x110
Side planks 3sets
Side crunch + crunch 3sets
Lying biceps curls vs bands 8x12

Zaterdag 8-12-2012

Logpress 5-3-1 week 1 cycle 3
5x69
5x79
8x89

Vikingpress gewicht aan schijven
8x80
8x100
8x120
10x140

Swissbar close grip press paused
8x50
8x90
8x90
6x90 rare fail ineens

Yates machine rows 5x10
Cs bent over raises 4x12
Cable flies 4x12

Zondag 9-12-2012

Deadlift
2x5x60
2x3x100
3x140
1x170
1x200
3x225 pr

Tireflip 350kg
8x
8x
8x

Farmersholds
110kg - 43sec
120kg - 36sec

Glute ham raises 4x8 + band
Back extensions 4x10
Prowler run hoog/laag
2x120kg
1x120kg + kevin

dinsdag 11-12-12012

low boxsquat paused
10x20
3x3x60
3x90
3x110
3x120
3x130
1x147,5
1x157,5

seated pin presses paused
2x10x20
3x3x60
2x3x80
3x100
3x100
3x100

upright rows 4x10
band pushdowns 4x20
plankholds 4sets
db side bends 4sets

Donderdag 13-12-2012

Frontsquat onder parallel
10x20
2x3x60
3x80
3x100
3x110
3x110
3x110

Deadlift met pauze
2x5x60
5x100
5x130
5x130
5x130

Power shrugs 6x6x115
Side planks 3sets
Swissball legraises 4sets
Lying ez curls vs bands 10x12 korte rust

Zaterdag 15-12-2012

Log 5-3-1 cycle 3 week 2
3x74
3x84
5x94 slecht

Vikingpress gewicht aan schijven
5x80
5x100
5x120
5x140
5x150 pr
5x160 pr

Close grip swissbar press paused
8x50
8x90
8x90
8x90

Seated yates machine rows 5x10
Standing bent over raises 5x12
Cable flies 5x12

Zondag 16-12-2012

Deadlift
3x5x60
2x3x100
3x140
2x180
1x200
2x230 pr

Stones @ 1,32m
2x80
2x100
2x120
5x150 pr

Sledpulls alles 20 meter ongeveer
170kg
210kg
300kg

Glute ham raises 4x10 + band
Back extensions 5x10

Zaterdag 22-12-2012

Logpresses 5-3-1 cycle 3 week 3
5x80
3x90
3x100 pr

Vikingpress gewicht aan schijven
5x80
5x100
5x120
5x140
4x170 pr

Swissbar press close grip paused
8x50
8x80
5x100

Seated yates rows 5x8
Bent over db raises 4x12

23-12-2012

Deadlift
2x5x60
2x2x100
1x140
1x170
1x200
1x220
1x240 pr

Tireflip BTB 8x3

Farmerholds
110kg - 45sec
130kg - 30sec

Glute ham raises 4x12
Gripper 3x15
Back extensions 4x10 + 1 chain
Fall out 3x12

Woensdag 26-12-2012

Low box squat paused
10x20
2x3x60
3x90
3x110
3x120
3x130
1x150
1x160

Stroefjes vandaag

Standing military press paused
10x20
5x50
4x65
4x65
4x65
4x65
2x75
2x85
12x65

Pin press vs bands
8x60
8x70
8x80
8x80

Upright rows 3x8
Db side raises 4x8

Donderdag 27-12-2012

Deadlift met pauze
3x5x60
5x100
5x120
5x135
5x135
5x135

Powershrugs
2x6x60
6x100
6x6x120

Plankholds 4sets
Side crunch 4sets
Legraises 4sets
Side bends 4sets

Lying biceps curls vs bands 6x12
Band curls 4x12

Zaterdag 29-12-2012

Axel clean and press
10x30
2x3x50
2x3x70
2x90
2x100
1x112 pr

One arm db press 2 sets 45kg

Close grip bench 0-1-2-3 board
3x90-3x90-3x90-3x90
3x95-3x95-3x95-3x95

Yates machine rows 4x10
Fat grip hammer Pulldown 4x8
Bent over raises 4x12

zondag 30-12-2012

speed deadlift
9x1x110kg + red band

stones @ 1,32m
2x80
2x100
2x120
2x140
1x160

prowler run hoog/laag

6runs - 120kg

glute ham raises 6x10xbw
back extensions 5x10xbw + 1 chain

01-01-2013

Low box squat paused
10x20
2x3x60
3x90
1x110
1x120
3x135
1x152,5
1x162,5 pr

Standing Military press paused
10x20
5x50
4x67,5
4x67,5
4x67,5
4x67,5
2x77,5
2x87,5
12x67,5

Pin presses vs red bands
8x60
8x70
8x80
8x80

Bent over bb rows + Side raises
4x10 - 4x10

Plankholds + Side planks
1set

Donderdag 3-1-2012

Full frontsquat
10x20
2x3x60
3x80
3x100
5x110

Deadlift met pauze + band legcurls
5x60 - 12/12
5x60 - 12/12
5x100 - 12/12
10x120 - 12/12

Powershrugs
2x6x60
6x100
6x6x120

Barbell curls 8x10
Plankholds 4sets
Side bends 4sets
Side crunches 4sets

Zaterdag 5-01-2013

Logpresses 3-5-1 + singles
3x75
3x85
3x95
1x100
1x105
1x107 pr

Vikingpress gewicht aan schijven
10x80
10x100
10x120

Swissbar benchpress vs bands ( + 40kg )
6x50
8x70
6x80

Yates machine rows 4x12
Fat grip hammer Pulldown 4x10
Cs bent over raises 6x12

Zondag 6-01-2013

Deadlift
3x5x60
2x3x100
3x140
3x170
3x200
3x220

Yoke
40m - 150kg
20m - 200kg
20m - 250kg
6m - 300kg

Gestopt teveel last van de rug

Woensdag 9-1-2012

Nog steeds last van de rug, tog maar even trainen. Ging wel redelijk

Low box squat paused
10x20
2x2x60
2x80
2x100
2x110
2x120
2x130
2x140
2x150
2x150

Box squat
8x110
8x110
8x110

Standing military press paused
10x20
5x50
4x70
4x70
4x70
4x70
2x80
2x90
11x70

Close grip pin presses vs bands
8x60
8x80
8x85
8x85

Zaterdag 12-1-2013

Logpresses 3-5-1 week 2
5x70
5x80
5x90

One arm db press 45kg
1xL - 3xR
3xL - 3xR
3xL - 3xR
2xL - 3xR
3xL - 3xR

Close grip benchpress
10x60
10x90
10x90

Seated cable rows v-grip 4x12
Fat grip hammer Pulldown 4x8

Cs bent over raises/db cleans/Cs shrugs 3x12

Zondag 13-1-2013

Speed deadlift
3x5x60
3x100
3x120
9x1x120 + blue bands

Tireflip 350kg
8x
8x
8x

Farmerswalk
70kg - 20m
90kg - 20m
120kg - 20m
120kg - 20m + hold

Stones schouderen
3x80
3x90
3x100

Woensdag 16-1-2013

Low box squat paused
10x20
2x2x60
2x80
2x100
2x110
2x120
2x130
2x140
1x152,5
1x157,5

Box squat
8x100
8x100
8x100
8x100

Standing military press paused
10x20
5x50
4x72,5
4x72,5
4x72,5
4x72,5
2x82,5
2x92,5
10x72,5

Pin presses vs bands
8x60
8x70
8x70
8x70
8x70

Bent over Barbell rows 6x10
Band Side raises 3x15

Zaterdag 19-1-2013

Logpresses 3-5-1 week 3
5x80
3x90
1x100
1x105
1x108 pr
1x90 strict

Yates machine rows 4x10
Cs bent over raises/db cleans/Cs shrugs 3x12
Side raises 5sets alles achter elkaar