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[mastergago]

Steckbrief

• Sandro

• Training von 07/2007-12/2017, wieder seit 07/2023

• tbd

Bestleistungen

• Low Bar Squat: 4x5 187,5 kg w/ Belt, 1x10 165 kg w/o Belt

• Bench Press: 1x5 120 kg

• Deadlift: 4x5 180 kg w/ Belt

• Sumo Deadlift: 1x1 200 kg w/ Belt

• Overhead Press: 7x3 92.5 kg

• Dip: 3x5 +50 kg

• Pendlay Row: 3x6 120 kg

• Pull Up: 1x8 8,75 kg

Musik beim Training
Architects; Asking Alexandria; Aviana; Awake The Dreamer; Bad Omens; Born of Osiris; Bury Tomorrow; Currents; Dayseeker; Downplay; Fit for a King; From Ashes to New; Hollow Front; If I Were You; Ill Niño; Kingdom of Giants; Like A Storm; Like Moths To Flames; Northlane; Of Mice & Men; Orbit Culture Official; Our Hollow, Our Home; Parkway Drive; Polaris; Ravenface; Saviour; Sleep Token; STARSET; The Amity Affliction; The Ghost Inside; Thousand Below; Until I Wake; Villain of the Story; Wage War

[mastergago]

Front Squat
1x12 20 kg
1x12 47,5 kg
1x12 65 kg
3x12 80 kg

Overhead Press
1x12 20 kg
1x12 42,5 kg
1x12 50 kg
8/7/7 62,5 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x15 140 kg w/ Belt

Pull Up
14/10/8 BW

Chin Up
1x15 BW (Rest-Pause)

Back Extension
2x50 BW

Ab Wheel
3x30 BW

Mobility

Toes to Bar
3x12 BW

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
3x8 135 kg w/ Belt

Bench Press
1x12 20 kg
1x12 60 kg
1x12 80 kg
8/8/7 90 kg

Row
1x15 20 kg
1x15 47,5 kg
1x15 62,5 kg
3x15 77,5 kg

Dip
1x15 BW
3x15 +5 kg

Leg Extension
1x15 40 kg
3x12 93 kg

Ab Wheel
3x30 BW

Mobility

Toes to Bar
3x12 BW

[.dnl]

Gute Musik beim Training!
Leistungen auch top :3

[mastergago]

Front Squat
1x12 20 kg
1x12 47,5 kg
1x12 65 kg
3x12 80 kg

Overhead Press
1x12 20 kg
1x12 42,5 kg
1x12 50 kg
8/7/7/2 62,5 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x15 120 kg

Pull Up
14/10/8 BW

Chin Up
1x15 BW (Rest-Pause)

Back Extension
2x40 +5 kg

Ab Wheel
3x30 BW

Mobility

Toes to Bar
1x12 BW

[mastergago]

Squat
-

Bench Press
1x12 20 kg
1x12 60 kg
1x12 80 kg
3x8 90 kg

Row
1x15 20 kg
1x15 47,5 kg
1x15 65 kg
3x15 80 kg

Dip
1x15 BW
3x15 +6,25 kg

Leg Extension
1x15 40 kg
3x12 94 kg

Ab Wheel
3x30 BW

Mobility

Toes to Bar
1x12 BW

[mastergago]

Front Squat
-

Overhead Press
1x12 20 kg
1x12 42,5 kg
1x12 50 kg
3x8 62,5 kg

Stiff Leg Deadlift
-

Pull Up
16/12/12 BW

Chin Up
1x20 BW (Rest-Pause)

Back Extension
2x40 +5 kg

Ab Wheel
3x30 BW

Mobility

Toes to Bar
-

[mastergago]

Squat
-

Bench Press
1x12 20 kg
1x12 60 kg
1x12 80 kg
3x8 92,5 kg

Row
1x15 20 kg
1x15 47,5 kg
1x15 65 kg
3x15 80 kg

Dip
1x15 BW
3x15 +7,5 kg

Leg Extension
1x15 40 kg
3x12 95 kg

Pull Up
14/10/8 BW

Ab Wheel
3x30 BW

Mobility

Toes to Bar
-

[mastergago]

Front Squat
1x12 20 kg
1x12 47,5 kg
1x12 65 kg
3x12 80 kg

Overhead Press
1x12 20 kg
1x12 42,5 kg
1x11 52,5 kg
3x6 65 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x15 120 kg

Pull Up
14/12/10 BW

Chin Up
1x20 BW (Rest-Pause)

Back Extension
2x40 +10 kg

Ab Wheel
3x40 BW

Mobility

Toes to Bar
-

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
3x8 125 kg

Bench Press
1x12 20 kg
1x12 60 kg
1x12 80 kg
8/8/7/2 95 kg

Row
1x15 20 kg
1x15 50 kg
1x15 65 kg
3x15 82,5 kg

Dip
1x15 BW
3x15 +8,75 kg

Leg Extension
1x15 40 kg
3x12 96 kg

Pull Up
14/12/10 BW

Ab Wheel
3x40 BW

Mobility

Toes to Bar
-

[mastergago]

Front Squat
1x12 20 kg
1x12 50 kg
1x12 65 kg
3x12 82,5 kg

Overhead Press
1x12 20 kg
1x12 42,5 kg
1x12 52,5 kg
3x7 65 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x15 122,5 kg

Pull Up
15/12/10 BW

Chin Up
1x20 BW (Rest-Pause)

Back Extension
2x40 +10 kg

Ab Wheel
3x40 BW

Mobility

Toes to Bar
-

[mastergago]

20.10.2025

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
3x8 127,5 kg

Bench Press
1x12 20 kg
1x12 60 kg
1x12 80 kg
8/8/7/4 95 kg

Row
1x15 20 kg
1x15 50 kg
1x15 65 kg
3x15 82,5 kg

Dip
1x15 BW
3x15 +10 kg

Leg Extension
1x15 40 kg
3x12 97 kg

Pull Up
15/13/11 BW

Ab Wheel
3x40 BW

Mobility

Toes to Bar
-

[mastergago]

Front Squat
1x12 20 kg
1x12 50 kg
1x12 67,5 kg
12/11/12 85 kg

Overhead Press
1x12 20 kg
1x12 42,5 kg
1x12 52,5 kg
8/7/7/3 65 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x15 125 kg

Glute Kickback (Machine)
1x15 0 kg
3x15 5 kg

Pull Up
16/13/11 BW

Chin Up
1x20 BW (Rest-Pause)

Back Extension
2x40 +15 kg

Ab Wheel
3x40 BW

Mobility

Toes to Bar
-

[mastergago]

Low Bar Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
3x8 130 kg

Bench Press
1x12 20 kg
1x12 60 kg
1x12 80 kg
8/8/7/3 95 kg

Row
1x15 20 kg
1x15 50 kg
1x15 67,5 kg
3x15 85 kg

Dip
1x15 BW
3x15 +11,25 kg

Leg Extension
1x15 40 kg
3x12 98 kg

Pull Up
16/13/10 BW

Ab Wheel
3x40 BW

Mobility

Toes to Bar
-

[mastergago]

Front Squat
1x12 20 kg
1x12 50 kg
1x12 67,5 kg
3x12 85 kg

Overhead Press
1x12 20 kg
1x12 42,5 kg
1x12 52,5 kg
7/6/6/3 65 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x15 127,5 kg

Glute Kickback (Machine)
1x15 0 kg
3x15 5 kg

Pull Up
16/13/11 BW

Chin Up
1x20 BW (Rest-Pause)

Back Extension
2x40 +15 kg

Ab Wheel
3x40 BW

Mobility

Toes to Bar
-