Re: Berthold

**Sven** on Tue May 15, 2012 10:00 am

14-05-12 Dag1 week2

Bench press
3x70
3x80
3x90
3x92,5 PR!

Squat 55%, chains
6x3x70
Topspeed: 107 m/s

Flat db press
8x17,5
8x22,5
8x27,5
5x32,5
5x32,5

Bent over side raises
12x5
12x6
12x5
12x6

Assited GHR
3x8

Leg extension
4x12

Hyper extension
4x12

**Sven** on Mon May 14, 2012 11:43 am

11-05-12 Dag3 Week1

Bench 50%, chains (Logbar(15kg)+40kg)
103-1
104-1
95-0,5
101-1
102-1
111-1

Box squat
5x100
5x120
5x135
5x145
5x150 PR

Stifflegged Deadlift
8x60
8x80
8x100

Superset met

Side raises Cable 4x10

Plate front raise 4x10

Tate extension
4x15x10kg

Fall out TRX 4x15

**Sven** on Thu May 10, 2012 10:20 am

09-05-12 Dag2 Week4

Pulldown
10x45
5x75
5x85
5x95
5x95

DB row
8x25
8x40
8x50
16x50
+-8x57

Trap bar shrug
10x55
10x85
10x85
10x85
Superset met
Band pull apart
4x10xblauw
Superset met
Cable row
10x45
10x65
10x75
10x85 PR

Log bar curl
8xbar
8x25
8x30
8x35

Incline DB curl
12x8
12x10
12x10
12x12,5

Swissball reverse crunch
4x12xbw

**Sven** on Tue May 08, 2012 11:38 am

07-05-12 Dag1 week4

3board press, logbar
5x65
5x75
5x85
2x90
2x85

Squat 50%, chains
1e 101
2e 104
3e 119
4e 116

Db press
8x15
8x20
8x25
8x30
7x32,5

Bands pull apart
4x12

Hyper extension
4x12

Leg extension
4x12

Leg curls
4x12

**Sven** on Mon May 07, 2012 1:53 pm

03-05-12 Dag 3 week3

Bench 60% , chains
6x3x45kg Max 0,94m/s

Squat
5x60
5x100
5x120
5x140
5x145 PR!

SSB goodmorning , vanaf pins
8x45
8x65
8x85
8x105
8x125

Seated press
10x30
10x35
10x35
9x40

Frontraises
10x8
10x9
10x9
10x9

Abs bands staand
4x15

**Sven** on Tue May 01, 2012 9:04 pm

25-05-12 Dag2

Low row
5x80
5x100
5x110
5x120

DB row
8x25
8x35
8x45
8x50
15x50 PR!

Pull down
10x55
3x10x65
Superset met
Trap bar shrug
10x60
10x70
10x70
10x80
Supertset met
Pull apart,band
4x8 blauw

Preacher db curl
10x20
10x25
10x30
10x32,5 PR!

**Sven** on Tue May 01, 2012 5:56 pm

29-04-12 dag1

Floorpress
5x60
5x70
5x80
5x75
5x75

SSB squats 60%, chains (gem. speed 77)
6x3x85
(3x90PR op 22-04-12)

Decline DB press
8x20
8x25
8x30
6x35 PR!
[color=red][Superset me/color]
Bands pull aparts
4x10xrood
4x10xblauw

Hyper extention
4x10xbw

Leg extention
3x10x20 per kant
10x25

Leg curls
3x10x15 per kant
10x20

**Sven** on Fri Apr 27, 2012 4:51 pm

vr 27 apr 2012

Bench 55% met chains:
3x 45kg
3x50
3x47,5
3x47,5
3x47,5
3x47,5

Trapbar Deadlift:
8x 95kg
5x 125kg
5x 150kg
4x 170kg

SSB Goodmornings vanaf pins:
8x 25kg
8x 45kg
8x 65kg
8x 90kg
8x 122,5kg

Side raises:
10x 5kg
10x 6kg

Front raises:
10x 9kg
10x 9kg

Decline DB Extension:
8x 5kg
8x 8kg
8x 10kg
8x 10kg

Abs band Staand
4x 15

**Sven** on Thu Apr 26, 2012 10:32 am

25-04-12

Pulldown
5x5x90

DB row
8x20
8x30
8x40
8x45
8x47,5

Trap bar shrug
4x10x55

Pull apart
4x10xblauw

Cable row
10x45
10x55
10x65
10x75

Log bar curl
8x25
8x30
8x32,5
8x30

Incilne db curl
12x8
12x9
12x10

**Sven** on Mon Apr 23, 2012 10:32 am

22-04-12 w2,d1

Logbar bench
5x65
5x70
5x75pr

Squat +chains ,55%
6x3x95

Decline db press
8x20
8x25
8x30
2x35
8x30
Superset met
Bands pull apart
4x12

Hyper extentions
4x12

Leg extention
12x20Totaal
12x25
12x30
12x30
Superset met
Leg curl
12x12,5
12x15
12x17,5
12x17,5

**Sven** on Mon Apr 23, 2012 10:28 am

20-04-12 w1,d3

Logbar speedpress 50%
6x3x45

SSB squat
5x65
5x105
5x125
5x140
5x150PR

SSB goodmorning
8x65
8x85
8x105
8x120

Sideraises
4x10x6

Frontraises
4x10x9

Decline db ext.
4x8 niet ingevuld/gedaan

Abs band staand
4x15 niet ingevuld/gedaan

**Sven** on Thu Apr 19, 2012 12:28 pm

18-04-12

Low row
5x50 per kant
5x50
5x50
5x50
5x55

Assisted chinups
4x10xgreen

Face pull
10x23
10x29
10x35
10x41

Rear delt raises
10x5
3x10x6

Hammer curl
8x9
8x12,5
8x15
8x15

Preacher curls
12x9
3x12x10

Hanging leg raises
4x12

**Sven** on Mon Apr 16, 2012 10:28 am

16-04-12

Board press , 3 board, log bar
5x35
5x45
5x55
5x65
5x70
1x75

Squat , Speed+chains
5x50
5x70+chains
6x3x80+chains

Decline db press
8x15
8x20
8x25
8x30
8x32,5
8x30

Band pull apart
4x12

Hyper ext
4x12

leg ext
4x12

Leg curls
4x12

**Sven** on Fri Apr 13, 2012 7:48 pm

13-04-12

Log bar speed
3x40
3x40
3x50
6x3x60

Cambered squat
5x50
5x80
5x100
5x120
5x135
5x145

SSB goodmorning vanaf pins
8x95
8x105

NIET INGEVULD! ->

side/frontraies
4x10

decline db ext.
4x8
abs band 4x15

**Sven** on Wed Apr 11, 2012 5:40 pm

11-04-12

Floor press
5x70
5x75
5x80

Squat+chains 60%
6x3x90

Decline DB press
8x20
8x22,5
8x25
8x27,5
8x30

Bands pull apart
4x12

Hyper extentions
4x12

Leg extention
4x12

Leg curls
4x12