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  • Training B

    RDL:
    - 100kg 3x4

    Push ups:
    - BW 20x, 15x, 10x

    Lat pulldown:
    - 30kg 15x
    - 40kg 2x12
    superset met
    DB side raise: 8kg 3x15


    One legged leg extension:
    - 6kg 15x, 20x, 20x

    DB rolling triceps extension:
    - 6.25kg 2x20
    superset met
    Incline DB curl:
    - 6.25kg 2x20


    Sinds gister wat vaste spieren bij rechterkant nek/trapezius rechts, hierdoor voelde incline BP niet fijn, dus hiervoor in de plaats push ups gedaan, en idemdito voor pull ups naar lat pulldown. Gelijk lichte deload wat geen kwaad kan.

    Comment


    • Training C

      Weighted accommodating dips:
      - BW + 40kg + groene band 4x @ RPE 9.5
      - BW + 30kg + groene band 6x @ RPE 9
      - BW + 20kg + groene band 10x @ RPE 9

      Inverted rows:
      - BW + 20kg 3x8
      superset met
      Straigth arm lat pulldown:
      - 22.5kg 3x15

      BSS:
      - BW + 16kg 3x10

      Lu side raise:
      - 6kg 15x
      - 6kg 2x12
      superset met
      One arm BB shrug:
      - 42.5kg 10x, 8x, 8x

      Wide grip SL banded DL:
      - 70kg + groene band 2x6
      - 80kg + groene band 6x

      DB curl:
      - 10kg 2x10
      superset met
      Cable pushdown:
      - 20kg 2x10

      Comment


      • Training A

        Weighted dips:
        - BW + 50kg 1x
        - BW + 40kg 5x
        - BW + 30kg 7x
        Paired set met:
        Weighted chin ups:
        - BW + 40kg 1x
        - BW + 30kg 2x
        - BW + 20kg 5x

        Wide grip BB shrugs:
        - 150kg 10x, 6x, 6x
        superset met
        Standing calf raise:
        - BW + 75kg 11x (3 sec hold en stretch)
        - BW + 75kg 2x20

        DB h-curl:
        - 17kg 2x6
        superset met
        One arm DB OH extension:
        - 8.5kg 2x12

        Unilateral leg curl:
        - 10kg 2x15

        Comment


        • Training B

          Romanian deadlift:
          - 100kg 3x6

          Incline BP:
          - 70kg 1x
          - 60kg 10x
          - 60kg 8x

          Pull ups:
          - BW + 5.5kg 3x4
          paired met:
          DB side raise: 12kg 3x12

          One legged leg extension:
          - 7.5kg 3x15

          DB rolling triceps extension:
          - 6.75kg 2x20
          superset met
          Incline DB curl:
          - 6.75kg 2x20

          Comment


          • Training C

            Wide grip deadlift:
            - 80kg 2x
            - 90kg 2x
            - 100kg 1x
            - 110kg 1x
            - 120kg 1x
            - 100kg 2x (back-off set)

            Weighted dips:
            - BW + 45kg + groene band 3x
            - BW + 35kg + groene band 5x
            - BW + 25kg + groene band 7x

            Inverted row: 2 sec hold
            - BW 3x10
            superset met:
            Straigth arm lat pulldown: 23.5kg 3x12

            BSS:
            - BW + 10kg p.k. 3x8

            Lu side raise:
            - 6kg 2x15
            superset met: One arm BB shrug: 30kg 2x15

            DB curl:
            - 12kg 2x10
            superset met:
            Cable pushdown:
            - 17.5kg 2x15

            Comment


            • Training A

              Weighted dips:
              - BW + 50kg 3x
              - BW + 40kg 6x
              - BW + 30kg 7x
              Paired met
              Weighted chin ups:
              - BW + 30kg 2x
              - BW + 20kg 3x
              - BW + 10kg 5x

              Wide grip BB hold:
              - 170kg > 150kg > 100kg > 60kg
              Elk gewicht zolang mogelijk vasthouden en gedropset.
              Superset met
              One legged standing calf raise:
              - BW + 7.5kg 3x12 L en R

              DB side raise:
              - 6kg 2x25
              superset met
              DB h-curl:
              - 17kg 4x, 3x (deload volgende week)
              superset met
              One arm overhead DB triceps extension:
              - 9kg 2x10

              Unilateral leg curl:
              - 11kg 2x15

              Comment


              • Training B

                RDL:
                - 100kg 8x, 6x, 6x

                Incline BP:
                - 72.5kg 3x @ RPE 7.5
                - 62.5kg 8x, 6x

                Triset:
                Chest supported DB row: 16kg p.k. 3x15
                Y-raise: 2.5kg 3x15
                DB side raise: 8kg 3x15

                One legged leg extension:
                - 8.5kg 2x20

                DB rolling triceps extension:
                - 8kg 2x15
                superset met
                Incline DB curl:
                - 8kg 2x15

                Comment


                • Training C

                  Wide grip banded deadlift:
                  - 85kg + groene band 6x
                  - 90kg + groene band 6x
                  - 100kg + groene band 6x

                  Weighted dips:
                  - BW + 47.5kg + groene band 1x
                  - BW + 37.5kg + groene band 4x
                  - BW + 27.5kg + groene band 8x

                  Inverted row:
                  - BW + 5kg 3x10
                  superset met:
                  Straigth arm lat pulldown: 25kg 3x12

                  BSS:
                  - BW + 10kg p.k. 2x10

                  Lu side raise:
                  - 6.5 2x15

                  DB curl:
                  - 12kg 11x, 8x
                  superset met:
                  Cable pushdown:
                  - 18kg 15x, 12x

                  Comment


                  • Training A

                    Weighted dips:
                    - BW + 55kg 3x
                    - BW + 45kg 4x
                    - BW + 35kg 6x
                    Paired met
                    Weighted chin ups:
                    - BW + 10kg 6x
                    - BW + 5kg 8x
                    - BW 7x

                    Wide grip BB hold: zolang mogelijk vasthouden
                    180kg > 130kg > 120kg > 100kg > 60kg 20x bb shrugs
                    Tijdens warming up paired met DB side raise 8kg 10 reps 2 sets.

                    DB h-curl:
                    - 12kg 2x12
                    superset met:
                    One arm DB OH triceps extension:
                    - 9kg 2x12

                    Unilateral leg curl:
                    - 12kg 2x15

                    Comment


                    • Training B
                      RDL:
                      - 100kg 10x
                      - 100kg 2x6

                      Incline BP:
                      - 75kg 1x
                      - 65kg 8x, 6x

                      Triset:
                      Chest supported row: 18kg 3x12
                      Y-raise 2.5kg 3x15
                      DB side raise: 8kg 15x, 10x, 6kg 12x

                      One legged leg extension:
                      - 10kg 3x15 L en R

                      DB rolling triceps extension:
                      - 8.25kg 15x, 12x
                      superset met
                      Incline DB curl:
                      - 8.25kg 15x, 12x

                      Comment


                      • Training C
                        Banded deadlift:
                        - 100kg + groene band 2x (wide grip)
                        - 120kg + groene band 2x (1x wide grip, 1x gewone overhand grip)
                        - 120kg + groene band 3x (met straps, normale grip)

                        Weighted accommodating resistance dips:
                        - BW + 47.5kg + groene band 3x
                        - BW + 37.5kg + groene band 4x
                        - BW + 27.5kg + groene band 7x

                        Inverted row:
                        - BW + 10kg 3x8
                        superset met
                        Straigth arm lat pulldown: 20kg 3x15

                        BSS:
                        - BW + 12kg 2x8

                        Lu side raise:
                        - 6.75kg 2x15

                        DB curl:
                        - 12kg 12x, 10x
                        superset met
                        Cable pushdown:
                        - 18.5kg 15x, 13x

                        Comment


                        • Training A

                          Weighted dips:
                          - BW + 60kg 2x (PR!!)
                          - BW + 50kg 3x
                          - BW + 40kg 5x
                          paired met
                          Pull ups:
                          - BW 8x, 6x, 6x, 6x, 4x

                          Wide grip BB hold: zolang mogelijk
                          - 200kg > 180kg > 130kg > 120kg > 80kg > 60kg 20x (shrugs)
                          Superset met:
                          Standing tempo calf raise: (5 sec stretch en hold)
                          - BW + 30kg 4x8

                          DB h-curl:
                          - 12.5kg 2x12
                          superset met
                          Overhead one arm DB triceps extension:
                          - 10kg 2x10

                          Unilateral leg curl:
                          - 12.5kg 15x, 12x

                          Comment

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