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  • Training C

    Weighted dips:
    - BW + 42.5kg 5x, 4x

    Inverted row: (voeten op bankje, dip steunen op pin 8)
    - BW 20x
    - BW 15x
    - BW 8x
    - BW + 2.5kg 8x

    2 sec paused zercher squat:
    - 30kg 6x
    - 32.5kg 2x6

    DB side raise:
    - 11kg 3x12

    Glute/hyperextension:
    - BW + 20kg 2x15

    BB seated calf raise:
    - 92.5kg 3x25
    Superset met standing BW calf raise: 3x25

    Comment


    • Training A

      Push press:
      - 50kg 1x
      - 60kg 1x
      - 52.5kg 2x3
      Paired met
      Weighted neutral grip chin ups:
      - BW + 27.5kg 1x
      - BW + 7.5kg 6x,5x,4x paused bovenin

      Zercher lunge om en om:
      - 30kg 8x p.k.
      - 32.5kg 8x p.k.
      - 35kg 4x p.k.

      Wide grip banded bb shrugs:
      - 102.5kg + groen 4x12
      Superset met
      Standing calf raise:
      - BW + 65kg 4x15

      Unilateral standing leg curl:
      - 6.75kg 25x, 20x

      Push ups:
      - BW 25x
      - BW 15x

      Comment


      • Training B
        Zercher squat:
        - 47.5kg 2x6
        - 50kg 1x3

        Incline BP:
        - 70kg 5x
        - 56kg 10x, 6x

        Chin ups:
        - BW + 6.5kg 4x6
        Paired met DB side raise 10.5kg 4x12

        RDL:
        - 60kg 12x, 15x

        DB h-curl:
        - 11kg 12x, 10x, 8x
        Superset met
        Rope cable pushdown:
        - 8.25kg 22x, 15x, 12x

        Hollow hold niveau 1 60 seconden
        Hollow hold niveau 2 30 seconden

        Comment


        • Training C

          Weighted dips:
          - BW + 45kg 2x2
          - BW + 45.5kg 1x2

          Inverted row 2 sec hold:
          - BW + 3.5kg 10x, 8x, 8x, 8x

          Zercher paused squat:
          - 35kg 2x6
          - 35kg 1x7

          DB side raise:
          - 12kg 3x8

          Zercher goodmorning:
          - 20kg 8x
          - 20kg 12x
          Superset met
          DB reverse fly:
          - 14kg 20x
          - 14kg 15x
          - 14kg 15x

          BB seated calf raise:
          - 100kg 3x15
          Superset met BW calf raise 3x25

          Comment


          • Training A
            Push press:
            - 50kg 3x5
            Paired met
            Neutral grip chin ups:
            - BW + 20kg 3x2

            Zercher split squat:
            - 35kg 3x6

            Wide grip banded BB shrugs:
            - 103.5kg + groen 3x12
            - 103.5kg + groen 1x8
            Superset met
            Standing calf raise:
            - BW + 65kg 4x20

            Unilateral leg curl:
            - 7.5kg 2x15

            Push ups:
            - BW + 0.5kg 25x
            - BW + 0.5kg 15x

            Comment


            • Zercher squat:
              - 50kg 3x4

              Incline BP:
              - 71kg 5x
              - 60kg 10x, 6x

              Chin ups:
              - BW + 7kg 4x6
              Paired met
              DB side raise:
              - 10.5kg 15x, 15x, 12x, 12x

              RDL:
              - 61kg 2x12

              DB h-curl:
              - 11kg 15x, 12x, 8x
              Superset met
              Rope cable pushdown:
              - 8.25kg 25x, 20x, 12x

              Hollow hold niveau 2: 45 seconden, 30 seconden

              Comment


              • Weighted dips:
                - BW + 50kg 1x
                - BW + 37.5kg 3x5

                Inverted row:
                - BW + 3.5kg 12x
                - BW + 3.5kg 3x10

                Zercher paused squat:
                - 36kg 2x6
                - 37.5kg 1x6

                DB side raise:
                - 12kg 3x10

                Zercher goodmorning:
                - 20kg 3x15
                Superset met
                Lying DB reverse fly:
                - 14.5kg 3x20

                BB seated calf raise:
                - 100kg 3x20
                superset met standing calf raise BW 3x25

                Comment


                • Afgelopen maandag niet getraind (zondag 2de vaccinatie gehad, waar voor dagje wel goed ziek van was (voor mijn doen).

                  Training B
                  Zercher squat:
                  - 60kg 4x2

                  Incline BP:
                  - 72.5kg 2x
                  - 61kg 2x8
                  - 61kg 1x6

                  2 sec Uni lat pulldown:
                  - 15kg 4x10
                  Paired met DB side raise 10.5kg 16x, 16x, 13x, 13x

                  RDL:
                  - 62.5kg 2x12

                  DB h-curl:
                  - 12kg 2x10
                  - 12kg 1x8
                  superset met
                  Rope cable pushdown:
                  - 8.5kg 1x20
                  - 8.5kg 2x15

                  Hollow hold niveau 2: 60 seconden, 35 seconden

                  Comment


                  • Training C

                    Weighted dips:
                    - BW + 50kg 1x
                    - BW + 35kg 7x
                    - BW + 35kg 1x (leeg)

                    Inverted row:
                    - BW + 5kg 12x
                    - BW + 5kg 3x8

                    Zercher squat:
                    - 40kg 3x6

                    Lu side raise:
                    - 2.5kg 4x12

                    Zercher goodmorning:
                    - 21kg 3x15
                    superset met
                    Lying DB reverse fly:
                    - 16kg 2x12

                    BB seated calf raise:
                    - 100kg 3x25
                    superset met standing calf raise 3x25

                    Comment


                    • Training A
                      Push press:
                      - 50.5kg 5x,4x,3x
                      Paired met
                      Weighted chin ups:
                      - BW + 7.5kg 4x6

                      Wide grip BB shrugs:
                      - 105kg 4x12
                      Superset met
                      Standing calf raise:
                      - BW + 75kg 4x15

                      Unilateral leg curl:
                      - 8kg 20x, 15x

                      Unilateral leg extension:
                      - 2.5kg 2x15

                      DB f-walk:
                      - 20kg 1 minuut

                      Comment


                      • Training B

                        Zercher squat:
                        - 60.5kg 4x2

                        Incline BP:
                        - 72.5kg 3x
                        - 62.5kg 9x
                        - 62.5kg 6x
                        - 62.5kg 6x

                        Uni lat pulldown:
                        - 15.5kg 10x
                        - 16kg 3x10
                        Paired met
                        DB side raise:
                        - 8kg 4x15

                        RDL:
                        - 65kg 12x
                        - 70kg 12x

                        DB h-curl:
                        - 12kg 3x12
                        superset met
                        Rope cable pushdown:
                        - 8.5kg 2x20
                        - 8.5kg 1x15

                        Hollow hold niveau 2 2x 60 seconden

                        Comment


                        • Training C

                          Weighted dips:
                          - BW + 50kg 1x (BW + 65kg fail)
                          - BW + 35kg 2x @ gaar
                          Vanaf volgende week 4x8 accommodating resitance weighted dips starten met 12RM (uitgaande van 60kg, max ooit is 61.25kg).

                          Inverted row:
                          - BW + 5kg 2x12
                          - BW + 5kg 10x
                          - BW + 5kg 8x

                          Zercher paused squat:
                          - 41kg 2x4
                          - 41kg 1x6

                          Lu side raise:
                          - 2.5kg 4x15

                          Zercher goodmorning:
                          - 22kg 2x15
                          - 23kg 1x15
                          superset met
                          Lying DB reverse fly:
                          - 16kg 2x15

                          BB seated calf raise:
                          - 110kg 3x15
                          Superset met standing calf raise BW 3x25

                          Comment


                          • Training A van gister

                            Push press:
                            - 51kg 3x3
                            Paired met
                            Weighted chin ups:
                            - BW + 8.25kg 4x6

                            Wide grip BB shrugs:
                            - 120kg 2x10
                            - 120kg 2x8
                            superset met
                            Standing calf raise:
                            - BW + 65kg 4x20

                            Unilateral leg curl:
                            - 8.5kg 3x15

                            DB F-walk:
                            - 22.5kg 1 minuut
                            - 22.5kg 45 sec
                            - 25kg 30 sec

                            Comment


                            • Training B

                              Zercher squat:
                              - 61kg 5x1

                              Incline BP:
                              - 75kg 1x @ RPE 9.5
                              - 65kg 6x, 5x, 4x

                              Uni lat pulldown:
                              - 16.25kg 4x10
                              Paired met
                              DB side raise:
                              - 8kg 3x20
                              - 8kg 1x15

                              RDL:
                              - 71kg 2x8

                              One arm cable pushdown:
                              - 2.5kg 20x
                              - 2.75kg 2x20
                              - 2.75kg 1x15
                              Superset met
                              DB h-curl:
                              - 14kg 10x
                              - 14kg 2x8

                              AB wheel 2x10

                              Comment


                              • Training C

                                Weighted accommodating resistance dips:
                                - BW + 20kg + groene band 6x, 6x, 5x, 4x

                                Inverted row:
                                - BW + 6kg 3x10
                                - BW + 6kg 1x9

                                Zercher paused squat:
                                - 42.5kg 3x4

                                Lu side raise:
                                - 2.75kg 4x15
                                Superset met
                                Gittleson DB shrugs:
                                - 16kg 4x12

                                Zercher goodmorning:
                                - 23kg 3x15
                                Superset met
                                Lying DB reverse fly:
                                - 16.25kg 2x15
                                - 16.25kg 1x12

                                BB seated calf raise:
                                - 120kg 3x15
                                Superset met standing BW calf raise 3x25

                                Farmer walk: 800 meter met 8kg p.k. in 9 minuten en 30 seconden

                                Comment

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