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  • Deficit sumo deadlift:
    - 130kg 3x1 met 2 min rust tussen sets in
    - 112.5kg 3x3

    Tempo BP:
    - 65kg 5x,3x,3x,3x

    DB deficit BSS:
    - + 9kg 3x8

    Seated shoulder pulls:
    - 31.5kg 2x10
    - 31.5kg 2x8


    DB side raise:
    - 6.5kg 2x20
    - 6.5kg 1x15
    Paired met
    Rope pushdown:
    - 8kg 25x, 20x, 15x

    Comment


    • Training van gister nog:
      Squat:
      - 92.5kg 3x1 met 90 sec rust tussen sets in.
      - 77.5kg 3x5

      Wide grip OH press:
      - 40kg 3x5
      Paired met
      Weighted neutral grip chin ups:
      - + 30kg 3x3

      Snatch grip shrugs:
      - 70kg 15,12,10,8x MMC 'stijl'.
      (mind muscle connection, slow descend vasthouden bovenin.
      Paired met
      Unilateral leg curl:
      - 11kg 4x15

      Tempo + banded DB BP:
      - zwaarste band DB 14.5kg p.k. 13,7x

      KAATSU donkey calf raise:
      - + 33.5kg 30x, 35x
      Overige 3 sets overgeslagen.

      Comment


      • Paused BP:
        - 85kg 1x1
        - 73.5kg 3,2,2

        Convential deadlift:
        - 60kg 3x4

        Unilateral lat pulldown:
        - 21kg 10,8,8,6x
        Paired met
        Hip thrust:
        -80kg 3x8

        KAATSU uni leg extension:
        - 3.25kg 2x30

        KAATSU DB curl:
        - 6.25kg 25,25,20x

        Comment


        • Blijkbaar vergeten training van donderdag en vrijdag te loggen. Deze week deload week. Gehele vorige week veel pijntjes aan gewrichten.

          Training van gister:
          Squat:
          - 75kg 3x1
          - 65kg 2x3

          Wide grip OH press:
          - 32.5kg 3x3
          Paired met
          Weighted neutral grip chin ups:
          - + 24kg 3x3


          Snatch grip shrugs:
          - 70,5kg 1x15
          - 70.5kg 2x10
          paired met
          Unilateral leg curl:
          - 11.25kg 2x15
          - 11.25kg 1x10

          Tempo banded DB BP:
          - zwaarste band met 14.75kg 12x, 10x

          KAATSU donkey calf raise:
          - 34kg 1x35
          - 34kg 3x15



          -----------------------------------------
          Training van zojuist

          Paused BP:
          - 68kg 1x1
          - 57.5kg 2x3

          Convential deadlift:
          - 60kg 2x6

          Unilateral lat pulldown:
          - 17kg 3x10
          Paired met
          Hip thrust:
          - 66kg 3x8


          KAATSU uni leg lextension:
          - 3.5kg 1x30
          - 3.5kg 1x20
          - 3.5kg 2x15

          KAATSU DB curl:
          - 6.5kg 2x25

          Comment


          • Weightedd ips:
            - BW + 35kg 3x
            - BW + 25kg 3x
            - BW + 15kg 3x
            Paired met
            Weighted pull ups:
            - BW + 7.5kg 3x3

            Tempo squat:
            - 57.5kg 3x3
            Paired met
            Unilateral arnold press:
            - 14.5kg 3x5

            One arm standing rear delt row:
            - lichtste band 4x30

            Tempo seated BB calf raise:
            - 42.5kg 4x25
            Paired met
            DB h-curl:
            - 14kg 10x,8x

            Comment


            • Deficit sumo deadlift
              - 100kg 3x1
              - 90kg 1x3

              Tempo BP:
              - 55kg 3x5

              DB deficit BSS:
              - BW 8x
              - + 8kg p.k. 8x
              - + 10kg p.k. 6x

              Seated shoulder pull:
              - 25kg 2x10

              DB side raise:
              - 7kg 2x15
              Paired met
              Rope pushdown:
              - 8.5kg 20x, 15x

              Comment


              • Training van gister:
                Squat:
                - 95kg 1x1
                - 80kg 3x3

                Wide grip OH press:
                - 33.5kg 3x8
                Paired met
                Weighted neutral grip chin ups:
                - BW + 25kg 3x
                - BW + 15kg 8x
                - BW + 5kg 10x

                Snatch grip shrugs:
                - 71kg 2x15
                - 71kg 1x10
                Paired met
                Unilateral leg curl:
                - 12kg 3x15

                Tempo + banded DB BP:
                - Zwaarste band met 16kg 12x, 8x

                KAATSU calf raise:
                - 35kg 35x, 25x, 15x, 15x

                -----------------------------------------------------
                Training van zojuist:
                Paused BP:
                - 86kg 1x (niet paused)
                - 86.5kg 0x (paused)
                - 75kg 3x
                - 75kg 2x

                Convential deadlift:
                - 62.5kg 3x6

                Unilateral lat pulldown:
                - 17.25kg 3x10
                Paired met
                Hip thrust 2 sec hold:
                - 70kg 8x
                - 80kg 8x
                - 90kg 8x

                KAATSU uni leg extension:
                - 3.75kg 3x25

                KAATSU DB curl:
                - 7kg 22x
                - 7kg 20x

                Comment


                • Training van gister:
                  Weighted dips:
                  - + 36kg 5x
                  - + 26kg 8x
                  - + 16kg 12x
                  Paired met
                  Weighted pull ups:
                  - + 10kg 3x5

                  Squat:
                  - 75kg 3x
                  - 60kg 2x3
                  Paired met
                  Unilateral arnold press:
                  - 14.75kg 2x8

                  BB OH shrug:
                  - 23.5kg 12x, 10x

                  Tempo seated BB calf raise:
                  - 43kg 3x25
                  Paired met
                  DB h-curl:
                  - 14.5kg 8x, 7x


                  -----------------------------------------------------

                  Training van zojuist
                  Deficit sumo deadlift:
                  - 122.5kg 1x1
                  - 102.5kg 3x4


                  Tempo BP:
                  - 70kg 2x3
                  - 65kg 1x3

                  DB deficit BSS:
                  - 6.5kg 2x8

                  Seated shoulder pull:
                  - 25.5kg 3x10

                  DB lateral raise:
                  - 8kg 12x,10x, 10x
                  Paired met
                  Rope pushdown:
                  - 9kg 25x, 15x

                  Comment


                  • Squat:
                    - 97.5kg 1x1
                    - 82.5kg 3x3


                    Wide grip OH press:
                    - 34.5kg 8,8,7x
                    Paired met
                    Neutral grip weighted chin ups:
                    - + 26kg 3x
                    - + 16kg 6x
                    - + 6kg 10x

                    Snatch grip shrugs:
                    - 72kg 15,12,10x
                    Paired met
                    Unilateral leg curl:
                    - 12.5kg 2x15

                    Tempo + banded DB BP:
                    - zw + 16.5kg 10,8x

                    KAATSU calf raise:
                    - 36kg 2x30
                    - 36kg 25x
                    - 36kg 15x


                    Comment


                    • BP touch and go
                      -87kg 1x1
                      - 76kg 2x3
                      - 76kg 1x2

                      Convential DL:
                      - 65kg 3x6

                      Unilateral lat pulldown:
                      - 17.5kg 3x10
                      Paired met
                      Hip thrust:
                      - 92.5kg 8x
                      - 100kg 2x8

                      Uni leg extension: - overgeslagen

                      KAATSU DB curl:
                      - 8kg 1x20
                      - 8kg 1x16

                      Comment


                      • Weighted dips:
                        - + 36kg 5x
                        - + 27kg 7x
                        - + 17kg 12x
                        Paired met
                        Weighted pull ups:
                        - BW + 10.5kg 3x5

                        Squat:
                        - 70kg 3x6
                        Paired met
                        Unilateral standing arnold press:
                        - 16kg 8x
                        - 16kg 6x

                        BB OH shrug:
                        - 25kg 2x15

                        Tempo seated BB calf raise:
                        - 45kg 3x15
                        Paired met
                        DB h-curl:
                        - 14.5kg 10x, 8x

                        Comment


                        • Deficit sumo deadlift:
                          - 125kg 1x
                          - 105kg 3x3

                          Tempo BP:
                          - 71kg 3x3

                          Deficit BSS:
                          - BW 12x
                          - KAATSU 12x

                          Seated shoulder pulls:
                          - 26kg 3x10

                          DB side raise:
                          - 8.25kg 12x,10x,10x
                          Paired met
                          KAATSU pushdown:
                          - 5kg 30x

                          Comment


                          • Training van maandag:
                            Squat:
                            - 100kg 1x1
                            - 85kg 3x3

                            Wide grip OH press:
                            - 35.5kg 2x8
                            - 35.5kg 1x6
                            Paired met
                            Weighted neutral grip chin ups:
                            - + 27.5kg 3x
                            - + 17.5kg 6x
                            - + 7.5kg 8x

                            Snatch grip shrugs:
                            - 73kg 1x15
                            - 73kg 2x12
                            Paired met
                            Unilateral leg curl:
                            - 13kg 12x, 10x

                            Tempo banded DB BP:
                            - Zwaaste band + 17kg 10x, 8x

                            Kaatsu calf raise:
                            - 37.5kg 1x25
                            - 37.5kg 3x20


                            ---------------------------------------------

                            Training van dinsdag:

                            BP touch & go:
                            - 88kg 0x
                            - 77.5kg 2x
                            - 70kg 3x

                            Convential deadlift:
                            - 70kg 3x6

                            Unilateral lat pulldown:
                            - 17.75kg 3x10
                            Paired met
                            Hip thrust 2 sec squeeze:
                            - 102.5kg 3x8

                            KAASU unilateral leg extension:
                            - 4kg 2x25

                            KAATSU DB curl:
                            - 8.5kg 20x, 12x



                            -------------------------------------

                            Training van zojuist:
                            Weighted dips:
                            - + 37.5kg 1x5
                            - + 27.5kg 1x6
                            - + 17.5kg 8 of 10x
                            Paired met
                            Weighted pull ups:
                            - BW + 11kg 3x5


                            Squat:
                            - 72.5kg 3x3
                            Paired met
                            Unilateral arnold press:
                            - 16.25kg 1x8
                            - 16.25kg 1x6


                            BB OH shrug:
                            - 26kg 3x15


                            Tempo seated bb calf raise:
                            - 45.5kg 3x15
                            Paired met
                            DB H-curl:
                            - 14.75kg 8x, 7x

                            Comment


                            • Deficit sumo deadlift:
                              - 127.5kg 0x (120kg lukte wel)
                              - 107.5kg 2x3

                              Temp BP:
                              - 72kg 2x3
                              - 72kg 1x2

                              DB KAATSU deficit BSS:
                              - 2.5kg p.k. 20x, 18x L en R


                              Seated shoulder pulls:
                              - 26.5kg 3x10

                              DB lateral raise:
                              - 8.5kg 2x15
                              - 8.5kg 1x10
                              Paired met
                              KAATSU rope pushdown:
                              - 5.25kg 30x, 25x

                              Comment


                              • Squat:
                                - 102.5kg 1x1
                                - 87.5kg 3x3

                                OH press:
                                - 36.5kg 2x8
                                - 36.5kg 1x6
                                Paired met
                                Weighted neutral grip chin ups:
                                - + 30kg 3x
                                - + 20kg 5x
                                - + 10kg 7x


                                Snatch grip shrugs:
                                - 75kg 15,12,10x
                                Paired met
                                Unilateral leg curl:
                                - 13.5kg 2x12

                                Tempo + banded DB BP:
                                - zwaarste band met 18kg 10x, 7x

                                KAATSU calf raise:
                                - + 40kg 4x20

                                Comment

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