Wideloads Log - Nach dem Wettkampf ist vor dem Wettkampf

[WideLoad]

Week 2 Day 4
8362kg

Overhead Press (Barbell)
Set 1: 60 kg x 6
Set 2: 60 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 8

Spoto Press
Set 1: 85 kg x 12
Set 2: 85 kg x 12
Set 3: 80 kg x 11
Set 4: 80 kg x 9

Tricep Extension (Cable)
Set 1: 50 kg x 16
Set 2: 50 kg x 15
Set 3: 50 kg x 12

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 15
Set 2: 12.5 kg x 15
Set 3: 12.5 kg x 15

Rear Delt Fly (Dumbbell)
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Set 3: 10 kg x 15

[WideLoad]

Woche 3

Week 3 Day 1
Wed, Jul 19, 2023
25845kg

Squat (Barbell)
Set 1: 130 kg x 6
Set 2: 130 kg x 6
Set 3: 130 kg x 6
Set 4: 130 kg x 6

Romanian Deadlift (Barbell)
Set 1: 115 kg x 12
Set 2: 115 kg x 12
Set 3: 115 kg x 12
Set 4: 115 kg x 12
Set 5: 115 kg x 12

Bent Over Row (Barbell)
Set 1: 70 kg x 15
Set 2: 70 kg x 15
Set 3: 70 kg x 13
Set 4: 70 kg x 15

Leg Curl
Set 1: 60 kg x 14
Set 2: 60 kg x 11
Set 3: 50 kg x 11
Set 4: 40 kg x 12

Leg Extension
Set 1: 65 kg x 14
Set 2: 65 kg x 15
Set 3: 65 kg x 15
Set 4: 65 kg x 15

Cable Crunch
Set 1: 90 kg x 15
Set 2: 90 kg x 15
Set 3: 90 kg x 15
Set 4: 90 kg x 15

------------------------
Week 3 Day 2
Thu, Jul 20, 2023
9620kg

Bench Press (Barbell)
Set 1: 100 kg x 6
Set 2: 100 kg x 6
Set 3: 100 kg x 6
Set 4: 100 kg x 10

Tempo Overhead Press
Set 1: 40 kg x 12
Set 2: 45 kg x 12
Set 3: 45 kg x 10
Set 4: 40 kg x 12
Set 5: 40 kg x 11

Tricep Extension (Cable)
Set 1: 55 kg x 15
Set 2: 55 kg x 14
Set 3: 55 kg x 15
Set 4: 55 kg x 12

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 15
Set 2: 12.5 kg x 15
Set 3: 12.5 kg x 15
Set 4: 12.5 kg x 15

Rear Delt Fly (Dumbbell)
Set 1: 10 kg x 17
Set 2: 10 kg x 14
Set 3: 10 kg x 15
Set 4: 10 kg x 14

[WideLoad]

Week 3 Day 3
So, Jul 23, 2023
22169kg

Deadlift (Barbell)
Set 1: 150 kg x 6
Set 2: 150 kg x 6
Set 3: 150 kg x 6
Set 4: 150 kg x 7

Safety Bar Squat
Set 1: 100 kg x 12
Set 2: 100 kg x 12
Set 3: 100 kg x 12

Lat Pulldown
Set 1: 57 kg x 15
Set 2: 57 kg x 15
Set 3: 57 kg x 14
Set 4: 57 kg x 13

Leg Curl
Set 1: 60 kg x 14
Set 2: 60 kg x 11
Set 3: 50 kg x 14
Set 4: 50 kg x 12

Leg Extension
Set 1: 60 kg x 15
Set 2: 65 kg x 13
Set 3: 65 kg x 13
Set 4: 65 kg x 12

Cable Crunch
Set 1: 90 kg x 15
Set 2: 90 kg x 15
Set 3: 90 kg x 15
Set 4: 90 kg x 15

--------

Week 3 Day 4
Tue, Jul 25, 2023
11082kg

Overhead Press (Barbell)
Set 1: 62.5 kg x 6
Set 2: 62.5 kg x 6
Set 3: 62.5 kg x 6
Set 4: 62.5 kg x 7

Spoto Press
Set 1: 85 kg x 12
Set 2: 85 kg x 12
Set 3: 85 kg x 12
Set 4: 85 kg x 11
Set 5: 85 kg x 11

Tricep Extension (Cable)
Set 1: 60 kg x 15
Set 2: 60 kg x 15
Set 3: 60 kg x 13
Set 4: 60 kg x 11

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 15
Set 2: 12.5 kg x 15
Set 3: 12.5 kg x 15
Set 4: 12.5 kg x 15

Rear Delt Fly (Dumbbell)
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Set 3: 10 kg x 15
Set 4: 10 kg x 15

[WideLoad]

Woche 4

Woche 4 (Semi-Deload)

Week 4 Day 1
Sat, Jul 29, 2023
18255kg

Squat (Barbell)
Set 1: 125 kg x 5
Set 2: 125 kg x 5
Set 3: 125 kg x 5
Set 4: 125 kg x 5
Set 5: 125 kg x 9

Romanian Deadlift (Barbell)
Set 1: 115 kg x 10
Set 2: 115 kg x 10
Set 3: 115 kg x 10

Bent Over Row (Barbell)
Set 1: 80 kg x 12
Set 2: 80 kg x 12
Set 3: 80 kg x 12

Leg Curl
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 10

Leg Extension
Set 1: 70 kg x 12
Set 2: 75 kg x 12
Set 3: 75 kg x 14

Cable Crunch
Set 1: 100 kg x 12
Set 2: 100 kg x 11
Set 3: 100 kg x 10

-----

Week 4 Day 2
Mon, Jul 31, 2023
7970kg

Bench Press (Barbell)
Set 1: 90 kg x 5
Set 2: 90 kg x 5
Set 3: 90 kg x 5
Set 4: 90 kg x 5
Set 5: 90 kg x 17

Tempo Overhead Press
Set 1: 40 kg x 10
Set 2: 40 kg x 10
Set 3: 40 kg x 10

Tricep Extension (Cable)
Set 1: 70 kg x 13
Set 2: 70 kg x 11
Set 3: 70 kg x 11

Bicep Curl (Dumbbell)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12

Rear Delt Fly (Dumbbell)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12

-----

Week 4 Day 3
Tue, Aug 1, 2023
19125kg

Deadlift (Barbell)
Set 1: 140 kg x 5
Set 2: 140 kg x 5
Set 3: 140 kg x 5
Set 4: 140 kg x 5
Set 5: 140 kg x 12

Safety Bar Squat
Set 1: 100 kg x 12
Set 2: 100 kg x 12
Set 3: 100 kg x 12

Lat Pulldown
Set 1: 67 kg x 12
Set 2: 67 kg x 12
Set 3: 67 kg x 11

Leg Curl
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 11

Leg Extension
Set 1: 75 kg x 12
Set 2: 75 kg x 12
Set 3: 75 kg x 15

Cable Crunch
Set 1: 100 kg x 12
Set 2: 100 kg x 12
Set 3: 100 kg x 11

-----

Week 4 Day 4
Thu, Aug 3, 2023
7577kg

Overhead Press (Barbell)
Set 1: 65 kg x 5
Set 2: 65 kg x 5
Set 3: 65 kg x 5
Set 4: 65 kg x 5
Set 5: 65 kg x 6

Spoto Press
Set 1: 85 kg x 10
Set 2: 85 kg x 10
Set 3: 85 kg x 10

Tricep Extension (Cable)
Set 1: 70 kg x 12
Set 2: 70 kg x 12
Set 3: 70 kg x 9

Bicep Curl (Dumbbell)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12

Rear Delt Fly (Dumbbell)
Set 1: 12.5 kg x 15
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12

[WideLoad]

Woche 5

Urlaub und eine Verkühlung brachten einiges an Verzögerungen

Week 5 Day 1
Wed, Aug 9, 2023
24885kg

Squat (Barbell)
Set 1: 132.5 kg x 5
Set 2: 132.5 kg x 5
Set 3: 132.5 kg x 5
Set 4: 132.5 kg x 5
Set 5: 132.5 kg x 10

Romanian Deadlift (Barbell)
Set 1: 120 kg x 10
Set 2: 120 kg x 10
Set 3: 120 kg x 10
Set 4: 120 kg x 10

Bent Over Row (Barbell)
Set 1: 85 kg x 12
Set 2: 85 kg x 12
Set 3: 85 kg x 12
Set 4: 85 kg x 12

Leg Curl
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 12
Set 4: 65 kg x 12

Leg Extension
Set 1: 80 kg x 12
Set 2: 80 kg x 12
Set 3: 80 kg x 14
Set 4: 80 kg x 13

Cable Crunch
Set 1: 105 kg x 12
Set 2: 105 kg x 12
Set 3: 105 kg x 11
Set 4: 105 kg x 11

---

Week 5 Day 2
Wed, Aug 16, 2023
9020kg

Bench Press (Barbell)
Set 1: 105 kg x 5
Set 2: 105 kg x 5
Set 3: 105 kg x 5
Set 4: 105 kg x 5
Set 5: 105 kg x 8

Tempo Overhead Press
Set 1: 40 kg x 10
Set 2: 45 kg x 10
Set 3: 45 kg x 10
Set 4: 45 kg x 10

Tricep Extension (Cable)
Set 1: 70 kg x 12
Set 2: 70 kg x 12
Set 3: 70 kg x 10
Set 4: 70 kg x 9

Bicep Curl (Dumbbell)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Set 4: 15 kg x 12

Rear Delt Fly (Dumbbell)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12
Set 4: 12.5 kg x 12

---

Week 5 Day 3
Sat, Aug 19, 2023
23034kg

Deadlift (Barbell)
Set 1: 155 kg x 5
Set 2: 155 kg x 5
Set 3: 155 kg x 5
Set 4: 155 kg x 5
Set 5: 155 kg x 8

Safety Bar Squat
Set 1: 110 kg x 12
Set 2: 110 kg x 12
Set 3: 110 kg x 12

Lat Pulldown
Set 1: 67 kg x 12
Set 2: 67 kg x 12
Set 3: 67 kg x 12
Set 4: 67 kg x 11

Leg Curl
Set 1: 65 kg x 12
Set 2: 55 kg x 12
Set 3: 55 kg x 12
Set 4: 55 kg x 11

Leg Extension
Set 1: 80 kg x 12
Set 2: 80 kg x 12
Set 3: 80 kg x 12
Set 4: 80 kg x 12

Cable Crunch
Set 1: 105 kg x 12
Set 2: 105 kg x 12
Set 3: 105 kg x 12
Set 4: 105 kg x 12

---

Week 5 Day 4
Tue, Aug 22, 2023
9640kg

Overhead Press (Barbell)
Set 1: 65 kg x 5
Set 2: 65 kg x 5
Set 3: 65 kg x 5
Set 4: 65 kg x 5
Set 5: 65 kg x 6

Spoto Press
Set 1: 87.5 kg x 10
Set 2: 87.5 kg x 10
Set 3: 87.5 kg x 10
Set 4: 87.5 kg x 9

Tricep Extension (Cable)
Set 1: 70 kg x 12
Set 2: 70 kg x 11
Set 3: 70 kg x 11
Set 4: 70 kg x 11

Bicep Curl (Dumbbell)
Set 1: 17.5 kg x 12
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 11
Set 4: 17.5 kg x 10

Rear Delt Fly (Dumbbell)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12
Set 4: 12.5 kg x 12

[WideLoad]

Woche 6

Week 6 Day 1

Squat (Barbell)
Set 1: 140 kg x 5
Set 2: 140 kg x 5
Set 3: 140 kg x 5
Set 4: 140 kg x 5
Set 5: 140 kg x 5

Romanian Deadlift (Barbell)
Set 1: 125 kg x 10
Set 2: 125 kg x 10
Set 3: 125 kg x 10
Set 4: 125 kg x 10
Set 5: 125 kg x 10

Bent Over Row (Barbell)
Set 1: 90 kg x 12
Set 2: 90 kg x 12
Set 3: 90 kg x 12
Set 4: 90 kg x 11
Set 5: 90 kg x 10

Leg Curl
Set 1: 55 kg x 12
Set 2: 55 kg x 12
Set 3: 55 kg x 12
Set 4: 55 kg x 12
Set 5: 55 kg x 12

Leg Extension
Set 1: 80 kg x 12
Set 2: 80 kg x 12
Set 3: 80 kg x 12
Set 4: 80 kg x 12
Set 5: 80 kg x 12

Cable Crunch
Set 1: 105 kg x 12
Set 2: 90 kg x 12
Set 3: 90 kg x 12
Set 4: 90 kg x 11
Set 5: 90 kg x 11

-----

Week 6 Day 2

Bench Press (Barbell)
Set 1: 110 kg x 5
Set 2: 110 kg x 5
Set 3: 110 kg x 5
Set 4: 110 kg x 5
Set 5: 110 kg x 5

Tempo Overhead Press
Set 1: 47.5 kg x 10
Set 2: 47.5 kg x 10
Set 3: 47.5 kg x 10
Set 4: 47.5 kg x 10
Set 5: 47.5 kg x 9

Tricep Extension (Cable)
Set 1: 70 kg x 11
Set 2: 70 kg x 12
Set 3: 70 kg x 10
Set 4: 60 kg x 10
Set 5: 50 kg x 10

Bicep Curl (Dumbbell)
Set 1: 17.5 kg x 12
Set 2: 17.5 kg x 12
Set 3: 15 kg x 12
Set 4: 15 kg x 12
Set 5: 15 kg x 12

Rear Delt Fly (Dumbbell)
Set 1: 10 kg x 15
Set 2: 10 kg x 14
Set 3: 10 kg x 14
Set 4: 10 kg x 13
Set 5: 10 kg x 14

-----

Week 6 Day 3

Deadlift (Barbell)
Set 1: 160 kg x 5
Set 2: 160 kg x 5
Set 3: 160 kg x 5
Set 4: 160 kg x 5
Set 5: 160 kg x 5

Safety Bar Squat
Set 1: 110 kg x 12
Set 2: 110 kg x 12
Set 3: 110 kg x 12

Lat Pulldown
Set 1: 67 kg x 12
Set 2: 67 kg x 12
Set 3: 67 kg x 12
Set 4: 67 kg x 12
Set 5: 67 kg x 12

Leg Curl
Set 1: 55 kg x 12
Set 2: 55 kg x 12
Set 3: 55 kg x 12
Set 4: 55 kg x 12
Set 5: 55 kg x 12

Leg Extension
Set 1: 80 kg x 12
Set 2: 80 kg x 12
Set 3: 80 kg x 12
Set 4: 80 kg x 12
Set 5: 80 kg x 12

Cable Crunch
Set 1: 90 kg x 14
Set 2: 90 kg x 13
Set 3: 90 kg x 13
Set 4: 90 kg x 13
Set 5: 90 kg x 12

-----

Week 6 Day 4

Overhead Press (Barbell)
Set 1: 65 kg x 5
Set 2: 65 kg x 5
Set 3: 65 kg x 5
Set 4: 65 kg x 5
Set 5: 65 kg x 7

Spoto Press
Set 1: 90 kg x 10
Set 2: 90 kg x 10
Set 3: 90 kg x 10
Set 4: 90 kg x 10
Set 5: 90 kg x 10

Tricep Extension (Cable)
Set 1: 70 kg x 12
Set 2: 70 kg x 12
Set 3: 70 kg x 11
Set 4: 70 kg x 11
Set 5: 70 kg x 10

Bicep Curl (Dumbbell)
Set 1: 17.5 kg x 12
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 10
Set 4: 15 kg x 12
Set 5: 15 kg x 12

Rear Delt Fly (Dumbbell)
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Set 3: 10 kg x 13
Set 4: 10 kg x 15
Set 5: 10 kg x 13

[WideLoad]

PRs der letzten 2 Wochen (aus den AMRAP Sätzen - Letzter Satz bei den Grundübungen ist in diesem Trainingsplan ein AMRAP-Satz)
Letzte Woche erstmalig ein bißchen mit "Axle Press" ( https://www.youtube.com/watch?v=3F6v9xWzzSE ) experimentiert - mit 70kg gings recht gut fürs aller erste mal
Körpergewicht relativ konstant um die 115kg

Rep	SQ	DL	BP	OHP
1	-	-	-	-
2	-	-	-	-
3	-	-	-	-
4	-	-	-	-
5	140	160	110	-
6	-	-	-	-
7	135	-	-	65
8	-	155	-	-
9	-	-	-	-
10	132.5	-	105	-

[WideLoad]

Woche 7

Week 7 Day 1

Squat (Barbell)
Set 1: 135 kg x 4
Set 2: 135 kg x 4
Set 3: 135 kg x 4
Set 4: 135 kg x 4
Set 5: 135 kg x 4
Set 6: 135 kg x 7

Romanian Deadlift (Barbell)
Set 1: 125 kg x 8
Set 2: 125 kg x 8
Set 3: 125 kg x 8

Bent Over Row (Barbell)
Set 1: 90 kg x 10
Set 2: 90 kg x 10
Set 3: 90 kg x 10
Set 4: 90 kg x 10

Leg Curl
Set 1: 55 kg x 10
Set 2: 60 kg x 10
Set 3: 65 kg x 10
Set 4: 65 kg x 10

Leg Extension
Set 1: 80 kg x 10
Set 2: 80 kg x 10
Set 3: 85 kg x 10
Set 4: 90 kg x 10

Cable Crunch
Set 1: 100 kg x 10
Set 2: 110 kg x 10
Set 3: 110 kg x 10
Set 4: 100 kg x 10

-----

Week 7 Day 2

Bench Press (Barbell)
Set 1: 105 kg x 4
Set 2: 105 kg x 4
Set 3: 105 kg x 4
Set 4: 105 kg x 4
Set 5: 105 kg x 4
Set 6: 105 kg x 10

Tempo Overhead Press
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Set 3: 50 kg x 8

Tricep Extension (Cable)
Set 1: 77 kg x 10
Set 2: 77 kg x 10
Set 3: 77 kg x 10
Set 4: 77 kg x 10

Bicep Curl (Dumbbell)
Set 1: 17.5 kg x 10
Set 2: 17.5 kg x 10
Set 3: 17.5 kg x 10
Set 4: 17.5 kg x 10

Rear Delt Fly (Dumbbell)
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 10
Set 3: 12.5 kg x 10
Set 4: 12.5 kg x 10

-----

Week 7 Day 3

Deadlift (Barbell)
Set 1: 150 kg x 4
Set 2: 150 kg x 4
Set 3: 150 kg x 4
Set 4: 150 kg x 4
Set 5: 150 kg x 4
Set 6: 150 kg x 8

Safety Bar Squat
Set 1: 110 kg x 12
Set 2: 110 kg x 12
Set 3: 110 kg x 12

Lat Pulldown
Set 1: 77 kg x 10
Set 2: 77 kg x 10
Set 3: 77 kg x 10
Set 4: 77 kg x 10

Leg Curl
Set 1: 65 kg x 10
Set 2: 65 kg x 10
Set 3: 65 kg x 10
Set 4: 65 kg x 10

Leg Extension
Set 1: 85 kg x 12
Set 2: 85 kg x 11
Set 3: 85 kg x 11
Set 4: 85 kg x 11

Cable Crunch
Set 1: 100 kg x 10
Set 2: 100 kg x 10
Set 3: 100 kg x 10
Set 4: 100 kg x 10

-----

Week 7 Day 4

Overhead Press (Barbell)
Set 1: 67.5 kg x 4
Set 2: 67.5 kg x 4
Set 3: 67.5 kg x 4
Set 4: 67.5 kg x 4
Set 5: 67.5 kg x 4
Set 6: 67.5 kg x 7

Spoto Press
Set 1: 90 kg x 8
Set 2: 90 kg x 8
Set 3: 90 kg x 8

Tricep Extension (Cable)
Set 1: 77 kg x 12
Set 2: 84 kg x 10
Set 3: 84 kg x 8
Set 4: 77 kg x 9

Bicep Curl (Dumbbell)
Set 1: 17.5 kg x 10
Set 2: 17.5 kg x 10
Set 3: 17.5 kg x 10
Set 4: 17.5 kg x 9

Rear Delt Fly (Dumbbell)
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 13
Set 3: 12.5 kg x 12
Set 4: 12.5 kg x 12

-----

Rep	SQ	DL	BP	OHP
1	-	-	-	-
2	-	-	-	-
3	-	-	-	-
4	-	-	-	-
5	140	160	110	-
6	-	-	-	-
7	135	-	-	67,5
8	-	155	-	60
9	-	-	-	-
10	132.5	-	105	-

[WideLoad]

Woche 8

Week 8 Day 1

Squat (Barbell)
Set 1: 140 kg x 4
Set 2: 140 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4
Set 6: 140 kg x 10

Romanian Deadlift (Barbell)
Set 1: 130 kg x 8
Set 2: 130 kg x 8
Set 3: 130 kg x 8
Set 4: 130 kg x 8

Bent Over Row (Barbell)
Set 1: 95 kg x 10
Set 2: 95 kg x 10
Set 3: 95 kg x 10
Set 4: 95 kg x 10
Set 5: 95 kg x 10

Leg Curl
Set 1: 65 kg x 10
Set 2: 65 kg x 10
Set 3: 65 kg x 10
Set 4: 65 kg x 10
Set 5: 65 kg x 10

Leg Extension
Set 1: 85 kg x 10
Set 2: 85 kg x 10
Set 3: 85 kg x 12
Set 4: 90 kg x 11
Set 5: 90 kg x 10

Cable Crunch
Set 1: 100 kg x 10
Set 2: 100 kg x 10
Set 3: 100 kg x 10
Set 4: 100 kg x 10
Set 5: 100 kg x 10

-----

Week 8 Day 2

Bench Press (Barbell)
Set 1: 115 kg x 4
Set 2: 115 kg x 4
Set 3: 115 kg x 4
Set 4: 115 kg x 4
Set 5: 115 kg x 4
Set 6: 115 kg x 4

Tempo Overhead Press
Set 1: 52.5 kg x 8
Set 2: 52.5 kg x 8
Set 3: 52.5 kg x 8
Set 4: 52.5 kg x 8

Tricep Extension (Cable)
Set 1: 77 kg x 12
Set 2: 77 kg x 10
Set 3: 77 kg x 8
Set 4: 77 kg x 8
Set 5: 77 kg x 8

Bicep Curl (Dumbbell)
Set 1: 17.5 kg x 10
Set 2: 17.5 kg x 10
Set 3: 17.5 kg x 10
Set 4: 17.5 kg x 10
Set 5: 17.5 kg x 10

Rear Delt Fly (Dumbbell)
Set 1: 12.5 kg x 15
Set 2: 12.5 kg x 14
Set 3: 12.5 kg x 13
Set 4: 12.5 kg x 11
Set 5: 12.5 kg x 10

-----

Week 8 Day 3

Deadlift (Barbell)
Set 1: 160 kg x 4
Set 2: 160 kg x 4
Set 3: 160 kg x 4
Set 4: 160 kg x 4
Set 5: 160 kg x 4
Set 6: 160 kg x 8

Safety Bar Squat
Set 1: 115 kg x 12
Set 2: 115 kg x 12
Set 3: 115 kg x 12

Lat Pulldown
Set 1: 80 kg x 10
Set 2: 80 kg x 10
Set 3: 80 kg x 10
Set 4: 80 kg x 10
Set 5: 80 kg x 10

Leg Curl
Set 1: 70 kg x 10
Set 2: 70 kg x 10
Set 3: 70 kg x 10
Set 4: 70 kg x 10
Set 5: 70 kg x 10

Leg Extension
Set 1: 85 kg x 10
Set 2: 90 kg x 10
Set 3: 95 kg x 10
Set 4: 100 kg x 10
Set 5: 100 kg x 10

Cable Crunch
Set 1: 110 kg x 10
Set 2: 110 kg x 10
Set 3: 110 kg x 10
Set 4: 110 kg x 10
Set 5: 110 kg x 10

-----

Week 8 Day 4

Overhead Press (Barbell)
Set 1: 70 kg x 4
Set 2: 70 kg x 4
Set 3: 70 kg x 4
Set 4: 70 kg x 4
Set 5: 70 kg x 4
Set 6: 70 kg x 6

Spoto Press
Set 1: 95 kg x 8
Set 2: 95 kg x 8
Set 3: 95 kg x 8
Set 4: 95 kg x 10

Tricep Extension (Cable)
Set 1: 77 kg x 12
Set 2: 77 kg x 11
Set 3: 77 kg x 9
Set 4: 77 kg x 10
Set 5: 77 kg x 8

Bicep Curl (Dumbbell)
Set 1: 17.5 kg x 12
Set 2: 17.5 kg x 11
Set 3: 17.5 kg x 10
Set 4: 17.5 kg x 10
Set 5: 17.5 kg x 9

Rear Delt Fly (Dumbbell)
Set 1: 15 kg x 12
Set 2: 15 kg x 11
Set 3: 15 kg x 11
Set 4: 15 kg x 11
Set 5: 15 kg x 11

-----

PRs

Rep	SQ	DL	BP	OHP
1	-	-	-	-
2	-	-	-	-
3	-	-	-	-
4	-	-	115	-
5	140	160	110	-
6	-	-	-	70
7	135	-	-	67,5
8	-	160	-	60
9	-	-	-	-
10	140	-	105	-

[WideLoad]

Mein Lebensinhalt der letzten 7 Tage bestand darin kreuz und quer durch Lissabon zu laufen (oder zu klettern) und mich durch die portugiesische Küche zu fressen. Mit dem Ergebnis: -1kg Köpergewicht.

[WideLoad]

Woche 9

Bullmastiff
Week 9 Day 1
Sat, Oct 14, 2023

Squat (Barbell)
Set 1 : 150 kg x 4
Set 2 : 150 kg x 4
Set 3 : 150 kg x 4
Set 4 : 150 kg x 4
Set 5 : 150 kg x 4
Set 6 : 150 kg x 4

Romanian Deadlift (Barbell)
Set 1 : 135 kg x 8
Set 2 : 135 kg x 8
Set 3 : 135 kg x 8
Set 4 : 135 kg x 8
Set 5 : 135 kg x 8

Bent Over Row (Barbell)
Set 1 : 100 kg x 10
Set 2 : 100 kg x 10
Set 3 : 100 kg x 10
Set 4 : 100 kg x 9
Set 5 : 100 kg x 9
Set 6 : 100 kg x 8

Leg Curl
Set 1 : 75 kg x 10
Set 2 : 75 kg x 10
Set 3 : 75 kg x 10
Set 4 : 75 kg x 10
Set 5 : 75 kg x 10
Set 6 : 75 kg x 10

Leg Extension
Set 1 : 100 kg x 10
Set 2 : 100 kg x 10
Set 3 : 100 kg x 10
Set 4 : 100 kg x 10
Set 5 : 100 kg x 10
Set 6 : 100 kg x 9

Cable Crunch
Set 1 : 110 kg x 10
Set 2 : 110 kg x 10
Set 3 : 110 kg x 10
Set 4 : 110 kg x 10
Set 5 : 110 kg x 9
Set 6 : 110 kg x 8

-----

Bullmastiff
Week 9 Day 2
Tue, Oct 17, 2023

Bench Press (Barbell)
Set 1 : 117.5 kg x 4
Set 2 : 117.5 kg x 4
Set 3 : 117.5 kg x 4
Set 4 : 117.5 kg x 4
Set 5 : 117.5 kg x 4
Set 6 : 117.5 kg x 4

Tempo Overhead Press
Set 1 : 55 kg x 8
Set 2 : 55 kg x 8
Set 3 : 55 kg x 8
Set 4 : 55 kg x 8

Tricep Extension (Cable)
Set 1 : 77 kg x 10
Set 2 : 84 kg x 10
Set 3 : 84 kg x 10
Set 4 : 84 kg x 8
Set 5 : 77 kg x 9
Set 6 : 77 kg x 8

Bicep Curl (Dumbbell)
Set 1 : 17.5 kg x 11
Set 2 : 17.5 kg x 10
Set 3 : 17.5 kg x 10
Set 4 : 17.5 kg x 10
Set 5 : 17.5 kg x 9
Set 6 : 17.5 kg x 9

Rear Delt Fly (Dumbbell)
Set 1 : 15 kg x 12
Set 2 : 15 kg x 12
Set 3 : 15 kg x 12
Set 4 : 15 kg x 11
Set 5 : 15 kg x 11
Set 6 : 15 kg x 13

-----

Bullmastiff
Week 9 Day 3
Thu, Oct 19, 2023

Deadlift (Barbell)
Set 1 : 170 kg x 4
Set 2 : 170 kg x 4
Set 3 : 170 kg x 4
Set 4 : 170 kg x 4
Set 5 : 170 kg x 4
Set 6 : 170 kg x 6

Safety Bar Squat
Set 1 : 115 kg x 12
Set 2 : 115 kg x 12
Set 3 : 115 kg x 12

Lat Pulldown
Set 1 : 85 kg x 10
Set 2 : 85 kg x 10
Set 3 : 85 kg x 10
Set 4 : 85 kg x 10
Set 5 : 85 kg x 10
Set 6 : 85 kg x 9

Leg Curl
Set 1 : 75 kg x 12
Set 2 : 77.5 kg x 10
Set 3 : 77.5 kg x 10
Set 4 : 77.5 kg x 9
Set 5 : 77.5 kg x 9
Set 6 : 77.5 kg x 9

Leg Extension
Set 1 : 105 kg x 10
Set 2 : 105 kg x 10
Set 3 : 105 kg x 9
Set 4 : 105 kg x 9
Set 5 : 105 kg x 9
Set 6 : 105 kg x 10

Cable Crunch
Set 1 : 110 kg x 10
Set 2 : 100 kg x 10
Set 3 : 100 kg x 10
Set 4 : 100 kg x 9
Set 5 : 100 kg x 9
Set 6 : 100 kg x 9

-----

Bullmastiff
Week 9 Day 4
Sat, Oct 21, 2023

Overhead Press (Barbell)
Set 1 : 72.5 kg x 4
Set 2 : 72.5 kg x 4
Set 3 : 72.5 kg x 4
Set 4 : 72.5 kg x 4
Set 5 : 72.5 kg x 4
Set 6 : 72.5 kg x 5

Spoto Press
Set 1 : 100 kg x 8
Set 2 : 100 kg x 8
Set 3 : 100 kg x 8
Set 4 : 100 kg x 8

Tricep Extension (Cable)
Set 1 : 84 kg x 10
Set 2 : 84 kg x 10
Set 3 : 84 kg x 10
Set 4 : 84 kg x 9
Set 5 : 84 kg x 9
Set 6 : 84 kg x 8

Bicep Curl (Dumbbell)
Set 1 : 17.5 kg x 12
Set 2 : 17.5 kg x 10
Set 3 : 17.5 kg x 10
Set 4 : 17.5 kg x 10
Set 5 : 17.5 kg x 10
Set 6 : 17.5 kg x 10

Rear Delt Fly (Dumbbell)
Set 1 : 15 kg x 11
Set 2 : 15 kg x 12
Set 3 : 15 kg x 10
Set 4 : 15 kg x 10
Set 5 : 15 kg x 10
Set 6 : 15 kg x 10

-----

PRs

Rep	SQ	DL	BP	OHP
1	-	-	-	-
2	-	-	-	-
3	-	-	-	-
4	150	-	117.5	-
5	140	160	110	72.5
6	-	170	-	70
7	135	-	-	67.5
8	-	160	-	60
9	-	-	-	-
10	140	-	105	-

ENDE BASE PHASE

[WideLoad]

Thema Satzpausen: Da halte ich mich ungefähr an

<6 reps: 4-5min
7-8 reps: 3-4min
9-12 reps: 3min
>12 reps: 2min

[WideLoad]

Woche 10
ANFANG PEAK PHASE

Bullmastiff
Week 10 Day 1
Wed, Oct 25, 2023

Squat (Barbell)
Set 1 : 150 kg x 3
Set 2 : 150 kg x 3
Set 3 : 150 kg x 3
Set 4 : 150 kg x 3
Set 5 : 150 kg x 8

Deadlift (Paused)
Set 1 : 140 kg x 6
Set 2 : 140 kg x 6
Set 3 : 140 kg x 6
Set 4 : 140 kg x 6

Safety Bar Squat
Set 1 : 120 kg x 12
Set 2 : 120 kg x 12
Set 3 : 120 kg x 12

Bent Over Row (Barbell)
Set 1 : 100 kg x 11
Set 2 : 100 kg x 10
Set 3 : 100 kg x 9
Set 4 : 100 kg x 8

-----

PRs

Rep	SQ	DL	BP	OHP
1	-	-	-	-
2	-	-	-	-
3	-	-	-	-
4	150	-	117.5	-
5	140	160	110	72.5
6	-	170	-	70
7	135	-	-	67.5
8	150	160	-	60
9	-	-	-	-
10	140	-	105	-

[WideLoad]

Bullmastiff
Week 10 Day 2
Fri, Oct 27, 2023

Bench Press (Barbell)
Set 1 : 110 kg x 3
Set 2 : 110 kg x 3
Set 3 : 110 kg x 3
Set 4 : 110 kg x 3
Set 5 : 110 kg x 10

Overhead Press (Barbell)
Set 1 : 60 kg x 6
Set 2 : 60 kg x 6
Set 3 : 60 kg x 6
Set 4 : 60 kg x 6

Bench Press (Close Grip)
Set 1 : 100 kg x 6
Set 2 : 100 kg x 6
Set 3 : 100 kg x 6
Set 4 : 100 kg x 6

Tricep Extension (Cable)
Set 1 : 17.5 kg x 12
Set 2 : 17.5 kg x 9
Set 3 : 15 kg x 11
Set 4 : 15 kg x 11

Rear Delt Fly (Dumbbell)
Set 1 : 15 kg x 14
Set 2 : 15 kg x 11
Set 3 : 15 kg x 12
Set 4 : 15 kg x 9

-----

PRs

Rep	SQ	DL	BP	OHP
1	-	-	-	-
2	-	-	-	-
3	-	-	-	-
4	150	-	117.5	-
5	140	160	110	72.5
6	-	170	-	70
7	135	-	-	67.5
8	150	160	-	60
9	-	-	-	-
10	140	-	110	-

[WideLoad]

Bullmastiff
Week 10 Day 3
Tue, Oct 31, 2023

Deadlift (Barbell)
Set 1 : 160 kg x 3
Set 2 : 160 kg x 3
Set 3 : 160 kg x 3
Set 4 : 160 kg x 3
Set 5 : 160 kg x 12

Box Squat (Barbell)
Set 1 : 140 kg x 6
Set 2 : 140 kg x 6
Set 3 : 140 kg x 6
Set 4 : 140 kg x 6

Romanian Deadlift (Barbell)
Set 1 : 150 kg x 6
Set 2 : 150 kg x 6
Set 3 : 150 kg x 6
Set 4 : 150 kg x 6

Lat Pulldown
Set 1 : 85 kg x 10
Set 2 : 85 kg x 9
Set 3 : 85 kg x 9

-----

PRs

Rep	SQ	DL	BP	OHP
1	-	-	-	-
2	-	-	-	-
3	-	-	-	-
4	150	-	117.5	-
5	140	160	110	72.5
6	-	170	-	70
7	135	-	-	67.5
8	150	160	-	60
9	-	-	-	-
10	140	-	110	-
11	-	-	-	-
12	-	160	-	-