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  • Banded convential DL:
    - 112.5kg 4x2

    BP touch and go
    - 51kg 12x, 10x, 10x, 10x @ RPE 7.5
    Paired met
    Unilateral lat pulldown:
    - 18.25kg 12x, 10x, 10x, 8x @ RPE 7.5

    Glute/hyper extension:
    - BW 3x25
    Paired met
    Band face pulls:
    - Groen (15kg) 3x30

    KAATSU uni leg extension:
    - 6.5kg 25x, 20x
    - 3.5kg 40x

    KAATSU DB curl:
    - 6.5kg 2x25
    Paired met
    KAATSU band pushdowns:
    - licht rood 2x50

    Comment


    • Training C

      Weighted dips:
      - BW + 55kg 3x
      - BW + 45kg 4x
      - BW + 35kg 6x
      Paired met
      Weighted wide neutral pull ups:
      - BW + 13.5kg 5,4,4,3x

      P. squat:
      - 87.5kg 3x3

      Uni arnold press:
      - 14.5kg 12x, 10x

      Band face pulls:
      - licht groen (15kg) 50x, 30x > rest paused
      Seated BB calf raise:
      - 70kg 3x15

      Comment


      • Training D
        Incline BP:
        - 55kg 8x, 6x, 7x @ RPE 7.5/7/8

        Pendlay row:
        - 73kg 6,6,4,4

        KAATSU tempo supported BSS:
        - BW 15x, 10x, 10x

        Lat prayer:
        - 15kg 4x15
        Paired met
        DB lateral raise:
        - 6.5kg 4x20

        DB H-curl:
        - 10.25kg 2x8
        Paired met
        Cable pushdown:
        - 5kg 20x, 7.5kg 20x, 10kg 12x

        Comment


        • Vanaf deze week terug nar 3x pw. Laatste tijd vaker random pijntjes, dus dagje extra rust.
          3x p.w. FB, combinatie van de 4x pw nu qua oefeningen etc.

          Dag A is hetzelfde gebleven:
          Squat:
          - 80kg 5x3 (onderrug sinds gister middag gevoelig weer, verkeerd gelegen bij een random middag dutje op de bank).

          Sumo stance OH press:
          - 50kg 2x
          - 40kg 2x6
          Paired met
          Weighted neutral grip chin ups:
          - BW + 22.5kg 3x3
          - BW + 22.5kg 1x2

          Wide grip shrugs:
          - 97.5kg 3x10
          - 97.5kg 1x8

          Unilateral leg curl:
          - 16kg 2x12
          - 16kg 1x10

          Weighted dips:
          - BW + 3kg 2x15

          One legged donkey calf raise:
          - BW + 8kg 20x, 14x, 10x,10x

          Comment


          • Training B van woensdag
            Banded convential DL:
            - 120kg 3x1 (lichtste weerstandsband)

            Incline BP:
            - 55kg 10x, 9x, 8x @ RPE 7.5/8.5/8

            Weighted pull ups:
            - BW + 15kg 5,4,3,3

            Squat:
            - 60kg 2x20

            Lat prayer:
            - 16kg 3x15
            Paired met
            DB side raise:
            - 6.75kg 25x, 20x, 20x

            DB h-curl:
            - 10.75kg 3x8 @ RPE 6-7
            Paired met
            lichtrood 2x50, licht groen (15kg) 1x50


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

            Training C

            Weighted dips:
            - BW + 56kg 1x
            - BW + 46kg 2x
            - BW + 36kg 6x
            (volgende week deload)

            Pendlay row:
            - 75kg 6,4,4,4
            - 80kg 2x

            DB KAATSU BSS:
            - BW + 4kg 15x
            - BW + 6kg 15x, 12x

            Uni standing arnold press:
            - 14.75kg 2x12, 1x10
            Paired met
            Unu lat pulldown:
            - 18.75kg 3x12 @ RPE 7.5

            Hyperextension:
            - BW + 4kg 3x25
            Paired met
            Band face pulls:
            - groen (15kg) + licht rood 3x25

            Seated BB calf raise:
            - 71kg 4x15




            Comment


            • Training A

              Squat:
              - 82.5kg 4x3
              - 82.5kg 1x5

              Sumo stance OH press:
              - 51kg 2x @ RPE 8.5/9
              - 41kg 2x6
              Paired met
              Weighted neutral grip chin ups:
              - BW + 25kg 4x3

              Wide grip shrugs:
              - 100kg 4x10

              Unilateral leg curl:
              - 16.25kg 12x, 11x, 10x

              Weighte dips:
              - BW + 4kg 15x @ RPE 6
              - BW + 5kg 15x @ RPE 8.5/9 door pomp

              One legged calf raise:
              - BW + 9kg 13x, 12x, 12x, 10x

              Comment


              • Training B
                Banded convential DL:
                - 120kg 2x (light band)
                - 120kg 2x (light band) met straps
                - 120kg 2x1 (light band met straps)

                Incline BP:
                - 56kg 10x, 8x, 5x @ RPE 8.5/7.5/7

                Weighted wide neutral pull ups:
                - BW + 16kg 5,3,3,3

                Squat:
                - 62.5kg 2x20

                Lat prayer:
                - 16.5kg 3x15
                Paired met
                DB side raise:
                - 7kg 2x20
                - 7kg 1x15

                DB h-curl:
                - 12kg 2x8
                - 12kg 1x10
                Paired met
                Banded pushdown:
                - licht groen (15kg) 50x
                - licht groen (15kg) + licht rood 2x20

                Comment


                • Training C van gister

                  Weighted dips:
                  - BW + 36kg 3x
                  - BW + 26kg 4x
                  - BW + 16kg 6x
                  Deload, RPE laag gehouden (4-6)

                  Pendlay row:
                  - 80kg 3x, 2x
                  - 60kg 2x10

                  KAATSU BSS:
                  - BW + 6kg 2x15, 1x10

                  Uni arnold press:
                  - 15kg 12x, 12x,10x
                  Paired met
                  Uni lat pulldown:
                  - 20kg 3x10 @ RPE 7.5

                  Hyperextension:
                  - BW + 6kg 15,15,20x
                  Paired met
                  Band face pulls:
                  - lichtgroen + lichtrood 3x30

                  Seated BB calf raise:
                  - 72.5kg 4x15

                  Comment


                  • Training A

                    Squat:
                    - 85kg 4x3
                    - 85kg 1x5

                    Sumo stance OH press:
                    - 55kg 2x @ RPE 9 (push press)
                    - 42.5kg 6x @ RPE 8
                    - 42.5kg 5x @ RPE 9
                    Paired met
                    Weighted neutral grip chin ups:
                    - BW + 27.5kg 3x,2x,2x,2x @ RPE 8.5

                    Wide grip shrugs:
                    - 102.5kg 4x10

                    Unilateral leg curl:
                    - 16.5kg 2x12
                    - 16.5kg 1x10

                    Weighted dips:
                    - BW + 6kg 2x15

                    One legged donkey calf raise:
                    - BW + 10kg 15x, 12x, 10x, 12x (wat langer rust)

                    Comment


                    • Training B

                      Convential DL:
                      - 122.5kg 1x (met light band)
                      - 122.5kg 1x
                      - 125kg 2x1

                      Incline BP:
                      - 57.5kg 8x, 8x, 6x, 8x

                      Weighted neutral wide grip pull ups:
                      - BW + 16.5kg 5,4,3,3

                      Squat:
                      - 65kg 2x20

                      Lat prayer:
                      - 17.5kg 3x15
                      Paired met
                      DB lateral raise:
                      - 7kg 25x, 20x, 20x

                      DB H-curl:
                      - 12.5kg 10x
                      - 14kg 2x8
                      Paired met
                      Banded pushdown:
                      - licht groen (15kg) + licht rood 30x, 25x, 20x

                      Comment


                      • Training C

                        Weighted dips:
                        - BW + 15kg 4x10

                        Pendlay row:
                        - 60kg 4x12

                        KAATSU DB BSS:
                        - BW + 7kg p.k. 15,12,10x

                        Unilateral arnold press:
                        - 16kg 10x
                        - 12kg 15x, 12x
                        Paired met
                        Unilateral lat pulldown:
                        - 20.5kg 12x, 12x,10x

                        Hyperextension / glute extension:
                        - BW + 6kg 2x25
                        - BW + 8kg 1x25
                        Paired met
                        Lying DB reverse fly:
                        - 6kg 25x
                        - 8kg 2x25

                        Tempo seated BB calf raise:
                        - 75kg 4x15

                        Comment


                        • Training A
                          Squat:
                          - 87.5kg 4x3
                          - 87.5kg 1x5

                          Sumo stance OH press:
                          - 56kg 2x1 (push press)
                          - 43.5kg 5x, 4x @ RPE 8.5
                          Paired met
                          Weighted neutral grip chin ups:
                          - BW + 30kg 4x2

                          Widegrip shrugs:
                          - 105kg 4x10

                          Unilateral leg curl:
                          - 17kg 6x (stroeve kabel)
                          - 12.5kg 10x (stroeve kabel)

                          Weighted dips:
                          - BW + 7kg 2x15

                          One legged calf raise:
                          - BW + 10kg 20x, 10x, 8x, 8x

                          Comment


                          • Training B
                            Convential DL: (met straps)
                            - 130kg 3x1

                            Incline BP:
                            - 58.5kg 10x @ RPE 8
                            - 58.5kg 7x @ RPE 7, 6x @ RPE 7, 8x @ RPE 8

                            Pull ups:
                            - BW 10x, 6x, 6x, 6x, 5x

                            Squat:
                            - 67.5kg 20x
                            - 70kg 20x

                            Lat prayer:
                            - 18kg 15x
                            - 12.5kg 2x20 (2 sec hold)
                            Paired met
                            DB lateral raise:
                            - 8kg 25x, 20x, 20x

                            Alternating DB h-curl:
                            - 14.25kg 3x8
                            Paired met
                            Band pushdown:
                            - licht groen (15kg) + licht rood: 40x, 25x, 20x

                            Comment


                            • Training C
                              Weighted dips:
                              - BW + 16kg 3x10 @ RPE 6.5 / 7 / 7.5
                              - BW + 17.5kg 10x @ RPE 9.5 door pomp

                              Pendlay row:
                              - 61kg 2x12
                              - 61kg 2x10

                              DB BSS:
                              - 8kg 3x12

                              Uni arnold press:
                              - 16kg 12x
                              - 12kg 15x
                              - 12kg 13x
                              Paired met
                              Unilateral lat pulldown:
                              - 21kg 12x, 10x, 10x

                              Glute/hyperextension:
                              - BW + 8kg 25x
                              - BW + 10kg 2x25
                              Paired met
                              Lying DB reverse fly:
                              - 8.5kg 2x30
                              - 9kg 1x25

                              Seated BB calf raise:
                              - 80kg 4x15

                              Comment


                              • Training A
                                Squat:
                                - 90kg 4x2
                                - 90kg 1x4

                                Sumo stance OH press:
                                - 57.5kg 2x1 (push press)
                                - 45kgg 4x @ RPE 8
                                Paired met
                                Weighted neutral grip chin ups:
                                - BW + 32.5kg 2x2
                                - BW + 22.5kg 5x,3x

                                Wide grip shrugs:
                                - 107.5kg 4x10

                                Unilateral leg curl:
                                - 10kg 2x15
                                - 10kg 1x13

                                Weighted accommodating dips:
                                - BW + 8kg + light band 15x, 13x

                                One legged calf raise:
                                - BW + 10.5kg 12x, 12x, 10x, 8x

                                Comment

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