Gewichts- und Trainingsprogression
12.03.2018 | 85,50 kg | BP 80,0x5 | RO 080,0x5 | SQ 090,0x5 | DL 140,0x5 | LP 130x8
13.05.2018 | 87,80 kg | BP 85,0x5 | RO 112,5x5 | SQ 097,5x5 | DL 135,0x8 | LP 170x8
14.06.2018 | 85,70 kg | BP 85,0x5 | RO 125,0x5 | SQ 100,0x4 | DL 135,0x8 | LP 175x8
Trainingsprogression Details
Übung | Reprange | W1 | W2 | W3 | W4 | W5 | W6 | W7 | W8 | W9 | W10 |
Essen | kcal+ | kcal+ | kcal+ | kcal+ | kcal+ | kcal= | kcal - | kcal - | kcal - | kcal = | |
Gewicht | 86 | 86,2 | 86,3 | 86,7 | 87,3 | 87,5 | 87,3 | 87,1 | 86,8 | 86,8 | |
Squat | 3x5 | 90,0x15 | 92,5x15 | 95,0x15 | 97,5x12 | 97,5x15 | 100,0x10 | 100,0x10 | 100,0x10 | 100,0x9+3+3 | 100,0x9+3 |
HipThrust | 3x5 | 70,0x15 | 75,0x15 | 80,0x15 | 90,0x15 | 100,0x15 | 105,0x15 | 110,0x15 | 115,0x15 | 120,0x15 | 125,0x15 |
SplitSquat | 2x8 | 0,0x16 | 0,0x16 | 10,0x20 | 15,0x16 | 20,0x16 | 25,0x16 | 30,0x16 | 35,0x13 | 35,0x16 | 40,0x12 |
Beuger | 2x8 | 80,0x16 | 82,5x16 | 85,0x13 | 85,0x13 | 75,0x16 | 85,0x13 | 85,0x11 | 85,0x16 | 85,0x16 | 85,0x14 |
Wade | 3x8 | 130,0x24 | 132,5x23 | 132,5x21 | 120,0x24 | 132,5x24 | 135,0x22 | 135,0x23 | 135,0x24 | 137,5x24 | 140,0x20 |
Abs | 3x10 | 65,0x30 | 77,5x30 | 80,0x30 | 82,5x30 | 85,0x30 | 85,0x30 | 85,0x30 | 85,0x31 | 85,0x32 | 85,0x20 |
Bench | 3x5 | 81,0x13 | 81,0x15 | 82,5x15 | 85,0x12 | 85,0x15 | 87,5x6 | 77,5x15 | 85,0x9 | 85,0x11+3 | 85,0x14 |
Row | 3x5 | 70,0x15 | 82,0x15 | 85,0x15 | 100,0x15 | 102,5x15 | 110,0x15 | 112,5x15 | 115,0x15 | 120,0x15 | 125,0x15 |
Dips | 2x8 | 0,0x16 | 2,5x16 | 5,0x16 | 7,5x16 | 10,0x14 | 10,0x14 | 0,0x16 | 10,0x16 | 10,0x14 | 10,0x14 |
ChinUps | 3x15 | 0,0x16 | 2,5x14 | 2,5x16 | 5,0x12 | 5,0x14 | 5,0x12 | 0,0x16 | 5,0x12 | 5,0x12 | 5,0x13 |
Flys | 3x15 | 8,7x45 | 9,6x45 | 11,2x37 | 11,2x45 | 11,9x38 | 12,5x34 | 12,5x34 | 12,5x30 | 12,5x0 | 12,5x32 |
Seitheben | 3x10 | 10,0x36 | 12,5x24 | 12,5x25 | 12,5x26 | 12,5x28 | 12,5x30 | 12,5x30 | 12,5x30 | 12,5x30+5 | 7,5x45 |
Bizeps | 2x8 | 10,0x36 | 15,0x16 | 15,0x10 | 15,0x16 | 15,0x14 | 15,0x13 | 15,0x11 | 15,0x12 | 15,0x15 | 15,0x16 |
Trizeps | 3x10 | 21,0x36 | 30,0x16 | 32,5x10 | 24,5x30 | 27,0x28 | 27,0x30 | 28,0x28 | 28,0x30 | 30,0x20 | 30,0x18+5 |
Facepulls | 3x10 | 30,0x30 | 32,5x30 | 35,0x30 | 38,5x30 | 41,0x30 | 41,0x20 | 41,0x20 | 42,0x30 | 42,0x0 | - |
Deadlift | 3x8 | 130,0x24 | 132,5x24 | 135,0x23 | 135,0x23 | 120,0x24 | 135,0x22 | 135,0x23 | 135,0x21+3 | 135,0x24 | 135,0x14 |
Legpress | 3x8 | 140,0x24 | 150,0x24 | 155,0x24 | 160,0x24 | 165,0x24 | 170,0x20 | 170,0x22 | 170,0x24 | 170,0x23 | 175,0x23 |
Beuger | 2x12 | 70,0x36 | 72,5x22 | 72,5x22 | 65,0x24 | 72,5x24 | 75,0x20 | 75,0x20 | 75,0x20 | 75,0x18 | 75,0x24 |
Strecker | 2x12 | 35,0x36 | 37,5x24 | 40,0x24 | 42,5x24 | 45,0x24 | 47,5x24 | 50,0x24 | 52,5x22 | 52,5x24 | 55,0x24 |
Wade | 3x12 | 110,0x36 | 132,5x24 | 115,0x37 | 100,0x36 | 25,0x36 | 30,0x36 | 30,0x36 | 30,0x24 | 30,0x30 | 30,0x40 |
Abs | 3x15 | 60,0x45 | 77,5x43 | 77,5x27 | 72,5x45 | 75,0x15 | 75,0x45 | 75,0x45 | 10,0x37 | 75,0x40 | 10,0x40 |
Bench | 3x10 | 65,0x28 | 65,0x30 | 67,5x28 | 67,5x30 | 70,0x27 | 70,0x24 | 65,0x30 | 70,0x28 | 70,0x27+3 | 70,0x28 |
HighRow | 3x10 | 60,0x30 | 65,0x30 | 67,5x30 | 70,0x30 | 75,0x30 | 80,0x30 | 85,0x30 | 90,0x30 | 95,0x30 | 100,0x30 |
OH | Press | 25,0x24 | 30,0x24 | 35,0x22 | 35,0x22 | 30,0x36 | 35,0x24 | 30,0x24 | 35,0x24 | 40,0x24 | 40,0x24 |
Latzug | 2x12 | 50,0x24 | 57,0x34 | 65,0x24 | 70,0x24 | 72,5x19 | 72,5x21 | 67,0x24 | 75,0x21 | 77,0x20+5 | 77,0x24+7 |
Seitheben | 3x15 | 5,0x45 | 7,5x42 | 7,5x45 | 10,0x39 | 10,0x40 | 10,0x38 | 10,0x45 | 10,0x45 | 10,0x35+10 | 10,0x45+10 |
Bizeps | 3x12-15 | 10,0x38 | 10,0x39 | 10,0x42 | 10,0x39 | 10,0x37 | 9,0x40 | 11,2x36 | 14,0x21 | 14,0x26 | 11,0x40 |
Trizeps | 3x12-15 | 21,0x36 | 21,0x43 | 21,0x45 | 12,5x45 | 15,0x36 | 12,5x38 | 15,0x36 | 17,5x34 | 17,5x36 | 17,5x48 |
Facepulls | 3x15 | 20,0x45 | 20,0x45 | 21,0x45 | 23,5x45 | 28,0x39 | 31,5x45 | 31,5x45 | 33x30 | 35,0x36 | 35,0x36 |
Aufbau | gesteigert | Fail 1 | Fail 2 | Fail 3 | Fail 4 | Deload 1 | Deload 2 | ||||
Diät | gesteigert - gleich | weniger |
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