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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