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  • Training A

    Push press:
    - 52kg 4x
    - 52kg 3x
    - 52kg 2x
    Paired met
    Chin ups:
    - BW + 10kg 2x6
    - BW + 10kg 2x4

    Wide grip bb shrugs:
    - 120kg 4x12
    Superset met
    Standing calf raise:
    - 75kg 4x12

    Unilateral leg curl:
    - 8.75kg 2x20
    - 8.75kg 1x15

    F-walk:
    - 30kg 30 sec
    - 35kg 2x30 sec
    Superset met
    Banded Y-raises:
    - groene band 3x15

    Comment


    • Training B
      Zercher squat:
      - 40kg 4x2 (deload)

      Incline BP:
      - 75kg 1x
      - 65kg 7x
      - 65kg 6x
      - 65kg 5x

      Uni lat pulldown:
      - 16.5kg 4x10
      Paired met
      DB side raise:
      - 8.5kg 4x15

      RDL:
      - 72.5kg 2x10

      One arm cable pushdown:
      - 2.75kg 3x20
      - 2.75kg 1x16
      superset met
      DB h-curl:
      - 14kg 10x
      - 10kg 18x
      - 12kg 10x

      Ab wheel rollout 2x10

      Comment


      • Training C
        Weighted accommodating dips:
        - BW + 20.5kg 8x, 6x, 6x, 6x

        Inverted row:
        - BW + 6kg 12x, 12x, 11x, 9x

        Zercher high knees:
        - 50kg 3x30 seconden

        Lu side raise:
        - 3kg 4x15
        Superset met
        Gittleson shrug:
        - 16kg 4x15 L en R

        Zercher goodmorning:
        - 25kg 3x15
        Superset met
        Incline DB reverse fly:
        - 16.5kg 3x15

        Tibia raises / calf raise:
        -BW 3x25 / 3x25


        Comment


        • Training A
          Push press:
          - 52.5kg 3x3
          Paired met
          Chin ups:
          - BW + 11kg 6x, 5x, 5x, 5x

          Wide grip BB shrugs:
          - 122.5kg 12x
          - 122.5kg 8x
          - 122.5kg 12x
          - 122.5kg 10x
          Superset met
          Standing calf raise:
          - BW + 25kg 4x30

          Unilateral leg curl:
          - 10kg 20x, 15x, 12x

          F-walk:
          - 45kg (p.k.) 2x30 sec
          Superset met
          Banded Y-raises:
          - groen 2x15

          Comment


          • Training B

            Zercher squat:
            - 62.5kg 1x
            - 40kg 2x3 paused ish

            Incline BP:
            - 76kg 1x
            - 65kg 8x
            - 65kg 6x
            - 65kg 3x

            Uni lat pulldown:
            - 17.5kg 4x10
            paired met
            DB side raise:
            - 8.75kg 4x15

            RDL:
            - 75kg 2x6

            One arm cable pushdown:
            - 3kg 2x20
            Superset met
            DB curl:
            - 6kg 2x25

            Ab wheel:
            - 12x, 8x

            Comment


            • Training C van gister:
              Weighted accommodating dips:
              -BW + 25kg + groene band 2x6, 2x4


              Inverted row:
              -BW + 7.5kg 12x, 10x, 8x, 8x

              Zercher high knees:
              -60kg 3x30 sec

              Lu side raise:
              -3.5kg 4x15
              superset met
              Gittleson shrug:
              -18kg 4x15

              Zercher goodmorning:
              -25kg 3x15
              superset met
              Lying DB reverse fly:
              -18kg 3x10

              Tibia raise / calf raise:
              -BW 3x25 / BW 1x25 (one legged calf raise L en R 2x15)

              Comment


              • Training A

                Push press:
                - 52.5kg 3x
                - 53.5kg 2x
                - 53.5kg 2x
                Paired met
                Chin ups:
                - BW + 15kg 4x4

                Wide grip BB shrugs:
                - 125kg 3x6
                superset met
                Standing calf raise:
                - BW + 27.5kg 4x30

                Unilateral leg curl:
                - 10.5kg 3x15

                DB Farmer walk:
                - 50kg 30 seconden

                Comment


                • Training B
                  Zercher squat:
                  - 65kg 1x
                  - 40kg 2x6

                  Incline BP:
                  - 77.5kg 0x (fail)
                  - 67.5kg 2x
                  - 60kg 10x

                  Uni lat pulldown:
                  - 20kg 2x10
                  - 21kg 1x10
                  paired met
                  DB side raise:
                  - 9kg 3x15

                  RDL:
                  - 75kg 2x8

                  One arm cable pushdown:
                  - 3.25kg 2x15
                  superset met
                  DB curl:
                  - 8kg 2x15

                  AB wheel rollout 2x12

                  Comment


                  • Training C

                    Weighted accommodating dips:
                    - BW + 25.75kg + groen 6x,6x, 8x

                    Inverted row:
                    - BW + 10kg 3x10

                    zercher hold: 70kg 10 sec, 80kg 10 sec

                    Lu side raise:
                    - 4kg 3x15
                    superset met
                    One arm BB shrug:
                    - 20kg 15x
                    - 21kg 2x15

                    Snatch grip banded rack deadlift:
                    - 50kg + groene band 2x10
                    - 60kg + groene band 6x
                    superaet met
                    Lying DB reverse fly:
                    - 18kg 12x, 12x, 10x

                    Tibia raise / one legged calf raise:
                    - BW 3x25 / BW 3x20 L en R

                    Comment

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