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  • Training C

    One legged back extension:
    - BW 2x15

    BB shrug:
    - 150kg 8x, 6x, 5x
    superset met
    Neck curl:
    - 30kg 3x6

    Push press:
    - 52.5kg 1x
    - 50kg 3x1
    - 50kg 1x2

    Chin ups:
    - BW + 25kg 3x3

    Dips:
    - BW + 15kg 2x10

    Crunch op back extension:
    - BW 20x
    - BW 15x
    superset met
    Full ROM DB side raise:
    - 4kg 12x
    - 4kg 10x

    One arm DB preacher curl:
    - 10kg 15x
    - 16kg 1x

    Comment


    • Nog de training van gister > keertje op werk getraind voor 'fun'.

      Back extension:
      - BW + 30kg 6x
      - BW 40x

      Leg extension:
      - 32kg 2x15

      Behind the neck lat pulldown:
      - 30kg 2x20

      One arm cable side raise:
      - 4.5kg 2x20
      - 4.5kg 1x15

      BB upright row:
      - 25kg 2x10
      - 30kg 1x10
      superset met
      Neck side bent:
      - 5kg 15x L en R
      - 10kg 10x L en R

      Reverse pec dec:
      - 45kg 20x
      - 45kg 15x

      Dips:
      - BW 2x12
      superset met
      BB curl:
      - 30kg 8x
      - 30kg 4x

      Ab wheel rollout:
      - 12x, 12x, 8x

      Reverse crunch:
      - BW 10x
      - BW 4x (reverse dragon flag)

      Calf raise:
      - 20kg 12x
      - 40kg 12x
      - 60kg 15x

      Comment


      • Training B

        Bulgarian split squat:
        - 22.5kg 10x (barbell)
        - BW 15x

        Zercher SL rack pull:
        - 70kg 2x10 (pin 1)

        Bench press:
        - 80kg 2x
        - 80kg 1x
        - 80kg 2x

        Hammer grip chin ups:
        - BW + 5kg 12x
        - BW + 2.5kg 10x
        superset met
        Neck extension:
        - 20kg 13x, 10x

        Behind the neck shoulder press:
        - 32.5kg 8x
        - 32.5kg 5x

        Incline DB curl:
        - 10kg 16x
        - 18kg 0x

        DB pullover:
        - 25kg 2x5
        superset met
        Side bent op back extension:
        - BW + 4kg 2x10

        Comment


        • Training C

          One legged back extension:
          - BW + 4kg 2x10

          BB hold:
          - 180kg 10 seconden, 7 seconden.
          Wanneer ik dit 30 seconden kan vasthouden, ga ik over op reps (BB shrugs).
          superset met
          Neck curl:
          - BW + 30kg 3x7

          Push press:
          - 50kg 5x2

          Chin ups:
          - BW + 26kg 2x
          - BW + 16kg 4x
          - BW + 6kg 6x

          Dips:
          - BW + 20kg 2x10

          Crunch op back extension:
          - BW 2x8
          Grotere ROM dan vorige keer

          One arm DB preacher curl:
          - 10kg 16x
          - 16kg 1x
          Last edited by Naruto rulezz; 05-04-2024, 10:27.

          Comment


          • Training A

            Safety bar squat:
            - 80kg 2x1
            - 80kg 2x2
            - 80kg 2x4

            Snatch grip SL DL:
            - 60kg 2x10

            WIde grip BTN lat pulldown:
            - 31kg 2x12
            Paired met
            DB seated OH press:
            - 16kg 14x
            - 16kg 10x

            BB high pull:
            - 32.5kg 2x10

            Reverse crunch op bankje:
            - BW 2x13

            DB h-curl superset met push ups AMRAP:
            - 10kg 2x15 / BW 20x, 16x
            (Deze voortaan doen na de high pull)
            Last edited by Naruto rulezz; 08-04-2024, 11:01.

            Comment


            • Training B

              Hatfield SSB bulgarian split squat:
              - 25kg 2x10

              Zercher SL rack pull:
              - 75kg 2x4

              Bench press:
              - 80kg 2x
              - 80kg 2x1

              Hammer grip chin ups:
              - BW 15x (PR)
              - BW + 3kg 7x
              superset met
              Neck extension:
              - 25kg 2x5

              Behind the neck shoulder press:
              - 35kg 6x
              - 35kg 4x

              Incline DB curl:
              - 12kg 6x
              - 16kg 3x

              DB pullover:
              - 16kg 2x6 (zo groot mogelijke stretch / ROM)
              superset met
              Side bent op back extension:
              - BW + 4kg 2x12
              Last edited by Naruto rulezz; 10-04-2024, 10:11.

              Comment


              • Training C

                Zercher squat:
                - 70kg 3x2

                One legged back extension:
                - BW + 6kg 12x L en R
                - BW + 8kg 6x L en R

                Push press:
                - 52.5kg 4x1
                - 52.5kg 1x2

                Chin ups:
                - BW + 30kg 2x
                - BW + 20kg 6x
                - BW + 10kg 8x

                Dips:
                - BW + 25kg 2x6

                Crunch op back extension:
                - BW 2x8

                One arm DB preacher curl:
                - 12kg 10x
                - 16kg 1x

                Comment


                • Training A

                  Safety bar squat:
                  - 90kg 4x1

                  Snatch grip SL DL met shrug:
                  - 62.5kg 2x10

                  WIde grip BTN lat pulldown:
                  - 31kg 2x15
                  paired met
                  Seated DB shoulder press:
                  - 18kg 10x
                  - 18kg 8x

                  BB high pull:
                  - 40kg 2x6
                  superset met
                  Neck curl:
                  - 30kg 2x8

                  DB h-curl:
                  - 12kg 2x15
                  superset met
                  Push ups:
                  - BW 22x
                  - BW 17x

                  Reverse crunch op bankje:
                  - BW 2x14

                  Comment


                  • Training B

                    Hatfield safety bar bulgarian split squat:
                    - 40kg 2x6

                    Zercher SL rack pull:
                    - 20kg 2x15
                    (zwarte balk als rack)

                    Bench press:
                    - 80kg 3x
                    - 80kg 1x
                    - 80kg 2x

                    Hammer grip chin ups:
                    - BW + 1kg 15x
                    - BW + 3kg 8x
                    superset met
                    Neck extension:
                    - 25kg 2x6

                    Behind the neck shoulder press:
                    - 40kg 2x3

                    Incline DB curl:
                    - 12kg 10x
                    - 16kg 2x

                    DB pullover:
                    - 16kg 2x7
                    superset met
                    Side bent op back extension:
                    - BW + 6kg 2x8

                    Comment


                    • Training C

                      Zercher squat:
                      - 70kg 3x4

                      One legged back extension:
                      - BW + 8kg 10x L en R
                      - BW + 10kg 6x L en R

                      Push press:
                      - 52.5kg 4x2
                      - 52.5kg 1x3

                      Chin ups:
                      - BW + 31kg 2x
                      - BW + 21kg 6x
                      - BW + 11kg 8x

                      Dips:
                      - BW + 25kg 8x
                      - BW + 25kg 6x

                      Crunch op back extension:
                      - BW 6x, 4x
                      Grotere ROM
                      Last edited by Naruto rulezz; 4 weken geleden.

                      Comment


                      • Training A

                        Safety bar squat:
                        - 91kg 4x1

                        Wide grip SL DL met shrug:
                        - 70kg 2x10

                        Wide grip BTN lat pulldown:
                        - 32.5kg 15x
                        - 32.5kg 12x
                        paired met
                        Seated DB OH press:
                        - 20kg 8x
                        - 20kg 4x

                        BB high pull:
                        - 40kg 2x8
                        superset met
                        Neck curl:
                        - 30kg 2x10

                        DB h-curl superset met push ups:
                        - 18kg 6x / BW 25x
                        - 18kg 3x / BW 18x

                        Reverse crunch op bankje:
                        - BW 2x15

                        Comment


                        • Training B

                          Hatfield SSB bulgarian split squat:
                          - 40kg 10x L en R
                          - 50kg 5x L en R

                          Power clean:
                          - 30kg 2x6
                          - 40kg 1x6

                          Bench press:
                          - 80kg 1x
                          - 60kg 6x @ RPE 6

                          Hammer grip chin ups:
                          - BW + 2.5kg 13x
                          - BW + 3kg 8x
                          superset met
                          Neck extension:
                          - 25kg 7x, 10x

                          Behind the neck shoulder press:
                          - 40kg 2x3

                          Incline DB curl:
                          - 12kg 11x
                          - 12kg 5x

                          DB pullover:
                          - 16kg 8x, 4x
                          superset met
                          Side bend op back extension:
                          - BW + 6kg 2x10 L en R

                          Comment


                          • Training C

                            Zercher squat:
                            - 72.5kg 3x4

                            One legged back extension:
                            - BW + 10kg 2x8

                            Push press:
                            - 55kg 5x1

                            Chin ups:
                            - BW + 35kg 2x
                            - BW + 25kg 4x
                            - BW + 15kg 8x

                            Dips:
                            - BW + 30kg 6x
                            - BW + 30kg 5x

                            Crunch op back extension:
                            - BW 2x8

                            One arm DB preacher curl:
                            - 8kg 20x L en R

                            Comment


                            • Training A

                              Safety bar squat:
                              - 91kg 4x2

                              WIde grip SL DL met shrug:
                              - 75kg 2x10

                              WIde grip BTN lat pulldown:
                              - 32.5kg 16x
                              - 32.5kg 14x
                              Paired met
                              Seated DB OH press:
                              - 20kg 9x
                              - 20kg 6x

                              BB high pull:
                              - 40kg 2x10
                              superset met
                              Neck curl:
                              - 30kg 2x11

                              DB h-curl superset met push ups:
                              - 18kg 6x / BW 30x
                              - 18kg 3x / BW 20x

                              Reverse crunch op bankje:
                              - BW 18x
                              - BW 13x

                              Comment


                              • Training B

                                Hatfield SSB BSS:
                                - 50kg 1x8
                                - 50kg 1x6

                                B-stance DB SL RDL:
                                - 10kg 2x15 L en R

                                Wide high incline bench press:
                                - 30kg 2x12
                                Rustig inkomen met deze variatie.

                                Hammer grip chin ups:
                                - BW + 2.5kg 14x
                                - BW + 3kg 8x
                                superset met
                                Neck extension:
                                - 25kg 2x10

                                Behind the neck shoulder press:
                                - 40kg 4x
                                - 40kg 3x

                                Incline DB curl:
                                - 12kg 8x
                                - 12kg 6x

                                DB pullover: (heup laag, armen recht, schouderbladen wat van bankje)
                                - 8kg 10x
                                - 8kg 8x
                                superset met
                                Side bent op back extension:
                                - BW + 6kg 12x
                                - BW + 8kg 6x

                                Comment

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