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  • Training C
    Weighted accommodating dips:
    - BW + 31kg + groene weerstandsband 6x, 5x, 4x

    Inverted row:
    - BW + 20kg 3x8

    Lu side raise:
    - 4.5kg 2x15
    - 5kg 1x10
    superset met
    One arm BB shrug:
    - 30kg 3x15

    Snatch grip banded rack deadlift:
    - 60kg + blauw 2x6
    Superset met
    Lying DB reverse fly:
    - 18kg 15x, 12x

    DB curl:
    - 8kg 12x
    - 8kg 12x > dropset hammer curl 6x

    Tibia raise / leaning calf raise:
    - BW 25x / 25x L en R

    Comment


    • Training A
      Military press:
      - 45kg 6x
      - 35kg 2x10
      Paired met
      Weighted chin ups:
      - BW + 31kg 1x
      - BW + 21kg 5x
      - BW + 16kg 6x
      - BW + 11kg 4x

      Wide grip BB shrugs:
      - 130kg 3x8
      superset met
      Standing tempo calf raise:
      - BW + 50kg 3x10

      DB h-curl:
      - 16kg 6x, 5x

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

      F-walk:
      - 65kg p.k. poging gedaan, nu uitbouwen naar de 10 seconden.

      Comment


      • Training B

        Zercher squat:
        - 50kg 5x
        - 42.5kg 8x
        - 37.5kg 10x

        Incline BP:
        - 62.5kg 6x
        - 53kg 11x
        - 53kg 10x

        Uni lat pulldown:
        - 23kg 10x
        - 20kg 12x
        - 20kg 10x
        Superset met
        DB side raise: 11kg 15x, 13x, 13x

        RDL:
        - 82.5kg 6x
        - 82.5kg 8x

        DB rolling triceps extension:
        - 4.5kg 2x20
        superset met
        Incline DB curl:
        - 4.5kg 2x20

        L-sit 2x30 seconden
        Banded crunch 2x15 (blauw)

        Comment


        • Training C
          Weighted dips:
          - BW + 31kg + groene band 7x
          - BW + 26kg + groene band 8x
          - BW + 23.25kg + groene band 7x

          Inverted row:
          - BW + 20kg 3x8

          BSS:
          - BW 2x12

          Lu side raise:
          - 4.75kg 18x
          - 4.75kg 15x
          - 4.75kg 15x
          superset met one arm BB shrugs 32.5kg 3x15 (met straps)

          Wide grip banded rack deadlift:
          - 60kg + blauuw 2x8

          DB curl:
          - 8.25kg 15x
          - 8.25kg 12x > dropset hammer curl 5x

          Comment


          • Training A (van gister)
            Weighted dips:
            - BW + 50kg 1x @ RPE 8.5
            - BW + 42.5kg 3x
            - BW + 37.5kg 4x
            Paired met
            Weighted chin ups:
            - BW + 32.5kg 1x
            - BW + 22.5kg 3x
            - BW + 12.5kg 5x

            Wide grip BB shrugs:
            - 140kg 3x6
            Superset met
            Tempo standing calf raise:
            - BW + 50kg 4x12

            DB h-curl:
            - 16kg 7x
            - 16kg 5x

            Unilateral leg curl:
            - 16kg 2x10

            f-walk:
            -65kg p.k. 10 seconden

            Comment


            • Training B

              RDL:
              - 83kg 3x6

              Incline BP:
              - 63kg 8x
              - 53.5kg 2x10

              Pull ups:
              - BW + 2.5kg 3x6
              paired met DB side raise: 11kg 15x, 15x, 12x

              DB rolling triceps extension:
              - 4.75kg 2x20
              superset met
              Incline DB curl:
              - 4.75kg 2x20

              L-sit 2x10 reps
              superset met
              Banded crunch 2x20 (blauw)

              Comment


              • Training C
                Weighted dips:
                - BW + 32.5kg + groene band 6x
                - BW + 22.5kg + groene band 8x
                - BW + 12.5kg + groene band 11x

                Inverted row:
                - BW + 15kg 3x8
                superset met
                Straigth arm lat pulldown:
                - 15kg 3x15

                BSS:
                - BW + 6kg 2x12

                Lu side raise:
                - 5kg 12x
                - 5kg 2x15
                superset met
                One arm BB shrugs:
                - 40kg 3x12

                Wide grip SLDL:
                - 50kg 2x10

                DB curl:
                - 8.5kg 12x
                - 8.5kg 12x > dropset hammer curl 5x

                Comment


                • Training A

                  Weighted dips:
                  - BW + 51kg 2x
                  - BW + 45kg 3x
                  - BW + 37.5kg 6x
                  Paired met
                  Weighted chin ups:
                  - BW + 32.5kg 2x
                  - BW + 22.5kg 4x
                  - BW + 12.5kg 6x

                  Wide grip BB shrugs:
                  - 140kg 3x7
                  superset met
                  Tempo standing calf raise:
                  - BW + 50kg 4x12

                  DB h-curl:
                  - 16kg 8x
                  - 16kg 5x

                  Unilateral leg curl:
                  - 16kg 2x12

                  Comment


                  • Training B

                    RDL:
                    - 85kg 3x10

                    Incline BP:
                    - 65kg 6x
                    - 55kg 12x
                    - 55kg 6x

                    Weighted pull ups:
                    - BW + 5kg 3x6
                    Paired met
                    DB side raise: 11kg 3x15

                    One legged leg extension:
                    - 2.5kg 25x
                    - 3kg 2x25

                    DB rolling triceps extension:
                    - 5kg 2x20
                    superset met
                    Incline DB curl:
                    - 5kg 2x20

                    L-sit 2x12
                    superset met
                    Banded crunch 2x25 (blauw)

                    Comment


                    • Training C
                      Weighted dips:
                      - BW + 35kg + groene band 6x
                      - BW + 25kg + groene band 8x
                      - BW + 15kg + groene band 10x

                      Inverted row:
                      - BW + 15kg 3x10
                      superset met
                      Straight arm lat pulldown: 17.5kg 3x15

                      Bulgarian split squat:
                      - BW + 8kg 15x
                      - BW + 12kg 2x12

                      Lu side raise:
                      - 5kg 16x
                      - 6kg 2x10
                      superset met
                      One arm BB shrug: 40kg 13x, 12x, 12x

                      Wide grip SL deadlift:
                      - 52.5kg 12x
                      - 55kg 12x
                      - 60kg 12x

                      DB curl:
                      - 8.75kg 2x12

                      Comment


                      • Sinds weekje plaats ik m'n workouts op Youtube, mocht men het leuk vinden te abonneren: Victory Coaching

                        Comment


                        • Training A

                          Weighted dips:
                          - BW + 55kg 1x
                          - BW + 45kg 3x
                          - BW + 40kg 5x
                          Paired met
                          Weighted chin ups:
                          - BW + 33kg 1x
                          - BW + 23kg 3x
                          - BW + 13kg 6x

                          Wide grip BB shrugs:
                          - 150kg 3x6
                          superset met
                          Standing calf raise:
                          - BW + 65kg 4x10

                          DB h-curl:
                          - 16kg 9x
                          - 16kg 6x

                          Unilateral leg curl:
                          - 17.5kg 2x10

                          F-walk:
                          - 40kg 58 seconden

                          Comment


                          • Training B

                            RDL:
                            - 90kg 3x8

                            Incline BP:
                            - 66kg 6x @ RPE 8
                            - 56kg 11x, 8x @ RPE 8.5

                            Weighted pull ups:
                            - BW + 5.5kg 6x, 6x, 4x
                            Superset met
                            DB side raise: 12kg 3x10

                            One legged leg extension:
                            - 3.5kg 25x
                            - 5kg 25x, 20x

                            DB rolling triceps extension:
                            - 6kg 2x20
                            superset met
                            Incline DB curl:
                            - 6kg 2x20

                            A) L-sit 2x15
                            B) Banded crunch 2x20 (dikkere rode elastiek)

                            Comment


                            • Training C

                              Weighted dips:
                              - BW + 37.5kg + groene band 6x
                              - BW + 27.5kg + groene band 7x
                              - BW + 17.5kg + groene band 8x

                              Inverted row:
                              - BW + 17.5kg 10x, 10x, 8x
                              superset met
                              Straigth arm lat pulldown:
                              - 20kg 3x15

                              BSS:
                              - BW + 14kg 3x10

                              Lu side raise:
                              - 6kg 3x12
                              superset met
                              One arm BB shrug: 40kg 3x15

                              Wide grip SL DL:
                              - 65kg 2x12
                              - 70kg 1x6

                              DB curl:
                              - 9kg 2x12
                              superset met
                              Cable pushdown:
                              - 15kg 2x15

                              Comment


                              • Training A

                                Weighted dips:
                                - BW + 60kg 1x
                                - BW + 50kg 2x
                                - BW + 40kg 3x
                                Paired met
                                Weighted chin ups:
                                - BW + 35kg 1x
                                - BW + 25kg 3x
                                - BW + 15kg 5x

                                Wide grip BB shrugs:
                                - 150kg 2x7
                                - 150kg 1x6
                                superset met
                                Tempo standing calf raise:
                                - BW + 65kg 4x15

                                DB h-curl:
                                - 16.5kg 8x, 6x
                                superset met
                                One arm DB OH tricep extension:
                                - 8kg 15x, 10x

                                Unilateral leg curl:
                                - 20kg 6x, 5x (deload volgende week)

                                Comment

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