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  • Training A

    Weighted dips:
    - BW + 52.5kg 1x
    - 42.5kg 2x2
    Paired met
    Weighted pull ups:
    - BW + 16kg 3x4
    - BW 8x (AMRAP)

    One legged standing calf raise:
    - BW + 27.5kg 15x, 13x, 13x
    superset met
    Paused rear delt shoulder pull:
    - 40kg 3x8

    DB h-curl:
    - 16kg 2x8
    superset met
    Banded pushdown:
    - groen + rood 25x, 20x

    One legged leg extension:
    - 8kg 20x, 15x

    Comment


    • Training B

      RDL:
      - 112.5kg 8x, 6x, 4x

      Push press:
      - 56kg 4x1
      Paired met
      Weighted neutral grip chin ups:
      - BW + 15kg 4x4

      Heel elevated zercher squat:
      - 35kg 3x8
      superset met
      DB side raise:
      - 10kg 15x, 12x, 12x

      Standing calf raise:
      - BW + 50kg 6x6 15 sec rust tussen sets in.

      RKC Plank:
      - 3x 30 seconden
      Last edited by Naruto rulezz; 08-06-2022, 10:36.

      Comment


      • Training C

        Deficit wide grip deadlift:
        - 75kg 3x8
        Vorige week bij de 2de rep derde set met 132.5kg leek heeeel lichtelijk weer in onderrug 'te schieten' en nu al paar dagen last van rond stuitje regio. Vandaar maar deadlift variant gedaan waarbij lichter gewicht nodig is (potentieel) zelfde intensiteit. Maar voor zekerheid wel rustig aangedaan, kijken hoe morgen voelt.

        Bench press:
        - 67.5kg 8x
        - 67.5kg 2x6
        - 67.5kg 4x
        Deload ish en meer reps om zo opnieuw op te bouwen weer. (Gezien vorige week de 88kg niet gelukt was).

        Chin ups:
        - BW + 12.5kg 6x
        - BW + 12.5kg 3x4

        Bulgarian split squat:
        - BW + 10kg 2x8

        Triset:
        Neutral grip DB shoulder press:
        - 14kg 12x
        - 14kg 8x
        DB side raise:
        - 6kg 2x15
        Y-raise:
        - 6kg 2x15

        Incline DB curl:
        - 6kg 2x16
        - 6kg 12x
        superset met
        One arm overhead triceps extension:
        - 4kg 3x15

        Comment


        • Training A
          Weighted dips:
          - BW + 27.5kg 2x8
          - BW + 27.5kg 1x6
          Paired met
          Weighted pull ups:
          - BW + 17.5kg 2x3
          - BW + 17.5kg 1x2
          BW 6x (AMRAP wide grip)

          One legged standing calf raise:
          - BW + 30kg 2x12
          - BW + 30kg 1x15
          superset met
          Rear delt row
          - 40kg 12x
          - 40kg 11x
          - 40kg 8x

          DB h-curl:
          - 14kg 3x12
          superset met
          Rope pushdown:
          - 15kg 15x
          - 15kg 2x12

          One legged leg extension:
          - 8.5kg 2x15

          Comment


          • Training B

            RDL:
            - 115kg 2x8
            - 115kg 1x4

            Push press:
            - 57.5kg 4x1
            Paired met
            Weighted neutral grip chin ups:
            - BW + 17.5kg 4x4

            Heel elevated zercher squat:
            - 40kg 3x8
            superset met
            DB uprgiht row:
            - 12kg 3x12

            Incline DB chest fly:
            - 4kg 2x15

            Standing calf raise:
            - BW + 55kg 5x5 met 15 sec rust tussen sets in

            Ab wheel rollout:
            - 3x10

            Comment


            • Training C

              Deficit wide grip deadlift:
              - 80kg 3x8

              Bench press:
              - 72.5kg 4x4

              Weighted chin ups:
              - BW + 15kg 6x
              - BW + 15kg 3x4

              BSS:
              - BW + 10kg 2x10

              Triset
              Neutral grip DB shoulder press:
              - 14kg 13x
              - 14kg 10x
              DB side raise:
              - 6kg 20x
              - 6kg 15x
              DB y-raise:
              - 6kg 20x
              - 6kg 15x

              Incline DB curl:
              - 6.5kg 3x15
              superset met
              One arm overhead DB triceps extension:
              - 4kg 3x20

              Comment


              • Training A
                Weighted dips:
                - BW + 40kg 3x4
                Paired met
                - BW + 17.5kg 4x, 4x, 3x

                One legged standing calf raise:
                - BW + 30kg 3x16
                superset met
                Paused rear delt row:
                - 40kg 14x
                - 40kg 11x
                - 40kg 9x

                DB h-curl:
                - 14.25kg 12x, 10x, 9x
                superset met
                Rope pushdown:
                - 16kg 12x,12x, 9x

                One legged leg extension:
                - 10kg 2x15

                Comment


                • Training B

                  RDL:
                  - 120kg 6x, 4x, 4x

                  Push press:
                  - 60kg 3x1
                  - 50kg 1x3
                  Paired met
                  Weighted neutral grip chin ups:
                  - BW + 20kg 4x4

                  Heel elevated zercher squat:
                  - 45kg 3x8
                  superset met
                  DB side raise (paused 2 sec bovenin)
                  - 4kg 2x20

                  Incline DB chest fly:
                  - 4.5kg 2x20

                  Standing calf raise:
                  - BW + 55kg 7x7 15 sec rust tussen de sets in

                  Ab wheel rollout:
                  -3x12

                  Comment


                  • Training C

                    Deficit wide grip deadlift:
                    - 90kg 3x3

                    Bench press:
                    - 80kg 2x
                    - 65kg 10x
                    - 65kg 5x

                    Chin ups:
                    - BW + 16kg 6x
                    - BW + 16kg 3x3

                    Bulgarian split squat:
                    - BW + 12kg 2x10

                    Triset
                    Neutral grip DB shoulder press:
                    - 14.5kg 2x12
                    DB side raise:
                    - 6.5kg 2x15
                    DB y-raise:
                    - 6.5kg 2x15

                    Incline DB curl:
                    - 7kg 2x15
                    - 7kg 1x10
                    superset met
                    One arm overhead triceps extension:
                    - 4.5kg 3x20

                    Comment


                    • Training A

                      Weighted dips:
                      - BW + 53.5kg 1x
                      - BW + 43.5kg 2x2
                      Paired met
                      Weighted pull ups:
                      - BW + 20kg 3x
                      - BW + 20kg 3x2

                      One legged standing calf raise:
                      - BW + 32.5kg 3x13
                      superset met
                      Rear delt row:
                      - 42.5kg 2x10
                      - 42.5kg 1x6

                      DB h-curl:
                      - 15kg 3x8
                      superset met
                      Rope pushdown:
                      - 17.5kg 12x, 10x, 10x

                      One legged leg extension:
                      - 10.5kg 2x15

                      Comment


                      • Training B

                        RDL:
                        - 120kg 7x
                        - 120kg 2x4

                        Push press:
                        - 60kg 1x
                        - 50kg 3x
                        - 40kg 8x
                        - 30kg 12x (OH Press)
                        Paired met
                        Weighted neutral grip chin ups:
                        - BW + 21.25kg 4x4

                        Heel elevated zercher squat:
                        - BW + 50kg 6x, 4x, 4x
                        superset met
                        Paused DB side raise:
                        - 4.25kg 2x20

                        Incline DB chest fly:
                        - 5kg 3x20

                        Standing calf raise:
                        - BW + 55kg 8x8

                        Ab wheel:
                        - 15x, 15x, 10x
                        Last edited by Naruto rulezz; 29-06-2022, 12:27.

                        Comment


                        • Training C

                          Deficit deadlift:
                          - 100kg 5x1

                          Bench press:
                          - 70kg 8x
                          - 70kg 6x
                          - 70kg 4x
                          - 70kg 5x

                          Chin ups:
                          - BW + 20kg 6x, 3x, 2x, 2x

                          Bulgarian split squat:
                          - 16kg 2x6

                          Triset
                          Neutral grip DB shoulder press:
                          - 16kg 12x, 8x
                          DB side raise:
                          - 7kg 2x15
                          Y-raise:
                          - 7kg 2x15

                          Incline DB curl:
                          - 8kg 12x, 10x, 10x
                          superset met
                          One arm overhead triceps extension:
                          - 5kg 20x
                          - 6kg 2x15

                          Comment


                          • Training A

                            Weighted dips:
                            - BW + 30kg 3x6
                            Paired met
                            Weighted pull ups:
                            - BW + 20kg 4x, 3x, 2x, 1x

                            One legged standing calf raise:
                            - BW + 35kg 3x12
                            superset met
                            Wide grip lat pulldown:
                            - 30kg 3x15

                            DB h-curl:
                            - 15kg 10x, 9x, 10x
                            superset met
                            Rope pushdown:
                            - 17.5kg 13x, 12x, 11x

                            One legged leg extension:
                            - 10.5kg 20x, 15x

                            Comment


                            • Training B

                              RDL:
                              - 125kg 3x
                              - 105kg 2x5

                              Push press:
                              - 60kg 1x
                              - 50kg 6x
                              - 40kg 10x
                              - 30kg 13x (OH press)
                              Paired met
                              Weighted neutral grip chin ups:
                              - BW + 25kg 3x3
                              - BW + 25kg 1x2

                              Heel elevated zercher squat:
                              - 50kg 8x, 6x, 6x
                              superset met
                              Paused DB side raise:
                              - 4.5kg 2x20

                              Incline DB fly:
                              - 6kg 3x20

                              Standing calf raise:
                              - BW + 65kg 5x5

                              Paused ab wheel rollout:
                              - 8x, 6x, 4x

                              Comment


                              • Training C

                                Deficit deadlift:
                                - 100kg 5x3

                                Bench press:
                                - 75kg 4x4

                                Chin ups:
                                - BW + 21.25kg 4x3

                                BSS:
                                - BW + 16kg 7x
                                - BW + 16kg 6x

                                Neutral grip DB shoulder press:
                                - 16.5kg 10x
                                - 16.5kg 8x
                                superset with
                                Cable upright row:
                                - 10kg 2x15

                                Incline DB curl:
                                - 8kg 15x
                                - 8kg 2x12
                                superset met
                                One arm overhead triceps extension:
                                - 6kg 3x20

                                Comment

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