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  • Training D

    Paused safety bar squat:
    - 110kg 2x
    - safety bar hindu squat 20kg 20x

    Safety bar goodmorning:
    - 60kg 12x

    BB hanging power clean:
    - 50kg 1x
    - 50kg 2x2

    Wide neutral grip pull ups:
    - BW + 15kg 4x
    - BW + 5kg 8x
    - Towel chin ups BW 9x

    Close grip larsen BP:
    - 70kg 8x
    - 70kg 6x

    Wide grip chest supported BOR:
    - 30kg 20x

    Sandbag walk:
    - 75kg 30 sec

    DB side bent:
    - 25kg 45x L en R

    Kogel grip:
    - 10kg 1x L en R
    Last edited by Naruto rulezz; 4 weken geleden.

    Comment


    • Training A

      Safety bar squat:
      - 120kg 4x (VPR)
      - 3 sec paused SSB squat 65kg 4x

      Deficit DL:
      - 150.5kg 5x (VPR)
      - 130kg 3x

      Hatfield one legged standing calf raise:
      - 40kg 3x8 L en R
      Superset met
      Rear delt upperback chest supported DB row:
      - 12kg 2x20

      Wide grip BTN lat pulldown:
      - 35kg 2x13
      Paired met
      Seated DB OH press:
      - 25.5kg 4x
      - 18kg 10x

      Rear delt pullapart chest expender:
      - 5 springs 8x
      superset met
      Push ups:
      - BW 31x

      DB hammer curl:
      - 16kg 7x
      - 12kg 13x

      Dip knee raise:
      - BW + 20kg 10x > dropset BW 20x (totaal 30 reps)

      Side plank:
      - BW 13x L en R

      Comment


      • Training B

        Safety bar squat:
        - 101.5kg 10x

        One legged standing calf raise:
        - BW + 12kg 12x, 12x, 8x

        DB side raise:
        - 6kg 2x20

        Pendlay row:
        - 90kg 5x

        Wide grip larsen BP:
        - 90kg 1x
        - 80kg 3x

        Neutral grip chin ups:
        - BW + 5kg 1,2,3,4,3,2,1

        BTN shoulder press:
        - 50.5kg 1x

        Gargoyle DB preacher curl:
        - 8kg 25x
        - 8kg 10x
        Superset met
        Banded pushdown:
        - rood 25x, 12x

        Crunch op bankje:
        - BW + 15kg 2x15 > dropset BW 35x (50x totaal, alleen laatste set)

        Seated L-sit 'walk': (om en om)
        - BW 2x10 L en R

        Comment


        • Training C

          Paused zercher squat:
          - 71kg 2x2 (2 sec paused)

          Back extension:
          - BW + 5kg 35x
          - one legged back extension BW + 5kg 10x L en R

          Push press:
          - 52.5kg 4x
          - 52.5kg 2x3
          Paired met
          Paused chin ups:
          - BW + 2.5kg 3x4 (2 sec paused bovenin)

          Kneeling side bent:
          - stok 50x per kant.
          - 21kg 10x per kant.

          Dips:
          - BW + 30kg 9x
          - BW + 5.5kg 12x
          Paired met
          Reverse grip BB curl:
          - 30.5kg 12x
          - 20kg 20x

          Cylinder grip: 20.5kg 2x L en R
          Blob: 6.25kg 4x L en 2x R
          Donker + blauw vingerelastiek: 20x

          Neck extension deadlift:
          - 5kg 30x
          - 10kg 30x

          Comment


          • Training D

            1 sec paused safety bar squat:
            - 110kg 3x
            - SSB Hindu squat 30kg 20x

            Safety bar goodmorning:
            - 70kg 2x

            BB hang power clean:
            - 52.5kg 2x1
            - 52.5kg 1x2

            Wide neutral grip pull ups:
            - BW 10x
            - BW 8x
            - BW 7x
            - Towel chin ups BW + 2.5kg 4x

            Close grip larsen BP:
            - 72.5kg 8x
            - 72.5kg 5x

            Wide grip cehst supported BOR:
            - 40kg 10x

            Sandbag walk:
            - 75kg 33 sec

            DB side bent:
            - 30kg 15x

            Comment


            • Training A

              Safety bar squat:
              - 125kg 2x (PR en VPR!!)
              - 5 sec paused safety bar squat 70kg 3x

              Deficit deadlift:
              - 155kg 1x

              Hatfielld ssb one legged standing calf raise:
              - 40kg 3x10
              Superset met
              Rear delt upperback chest supported DB row:
              - 16kg 2x10

              WIde grip BTN lat pulldown:
              - 35kg 2x15
              Paired met
              One arm standing DB OH press:
              - 10kg 12x 10x L en R
              One arm DB z-press 10kg 10x L en R

              Voortaan verder met de one arm DB z-press, zodat ik niet de plafon raak.

              Rear delt pullapart met chest expender:
              - 5 springs 9x
              Superset met
              Push ups:
              - BW 32x

              DB hammer curl:
              - 16kg 2x10

              L-sit 'walk' 15x om en om

              Comment


              • Training B

                Safety bar squat:
                - 102.5kg 10x

                Standing calf raise:
                - BW 2x25
                - BW 20x
                Superset met
                DB side raise:
                - 6kg 2x23

                Pendlay row:
                - 95kg 4x

                Wide grip larsen BP:
                - 90kg 3x
                - 80kg 4x

                Neutral grip chin ups:
                - BW 10x

                BTN shoulder press:
                - 30kg 8x

                Gargoyle DB preacher curl:
                - 8.5kg 20x
                - 8.5kg 13x
                Superset met
                Banded pushdown:
                - rood 27x
                - rood 20x

                Crunch op bankje:
                - BW + 15kg 20x > dropset BW 30x

                Seated L-sit 'walk' (om en om) 2x15 per kant.

                Comment


                • Training C

                  Paused zercher squat:
                  - 71kg 2x3 (2 sec paused)

                  Back extension:
                  - BW + 5kg 40x
                  - One legged BW + 5kg 12x L en R

                  Push press:
                  - 55kg 2x1
                  - 55kg 1x3
                  Paired met
                  Paused chin ups:
                  - BW + 5kg 3x2 (2 sec hold bovenin)

                  Kneeling side bent:
                  -22.5kg 12x beide kanten

                  Dips:
                  - BW + 50kg 2x
                  - BW 15x
                  Paired met
                  Reverse grip BB curl:
                  - 32.5kg 8x

                  Cylinder grip: 21.5kg 5x L en R
                  Donker + blauw vinger elastiek 25x L en R

                  Neck extension deadlift:
                  - 10kg 15x
                  - 20kg 6x

                  Comment


                  • Training D

                    1 sec paused safety bar squat:
                    - 112.5kg 3x
                    - ssb squat 60kg 10x

                    Safety bar goodmorning:
                    - 70kg 6x

                    BB hang power clean:
                    - 52.5kg 2x2
                    - 52.5kg 1x3

                    Wide neutral grip pull ups:
                    - BW + 1.25kg 12x
                    - BW + 1.25kg 7x
                    - BW + 1.25kg 6x
                    - Towel chin ups: BW + 5kg 3x

                    Close grip larsen BP:
                    - 80kg 3x
                    - 60kg 12x

                    Sandbag walk:
                    - 75kg 24 sec

                    Back extension side bent:
                    - BW 12x L en R

                    Comment


                    • Training A

                      Safety bar squat:
                      - 130kg 1x
                      - 3 sec paused ssb squat 72.5kg 3x

                      Deficit DL:
                      - 155kg 2x

                      Weighted calf jumps:
                      - 4kg elke hand 50x
                      - 6kg elke hand 50x
                      Superset met
                      Push ups:
                      - BW 25x
                      - BW 15x

                      Wide grip BTN lat pulldown:
                      - 37.5kg 2x10
                      Paired met
                      DB z-press:
                      - 10.5kg 2x12

                      Rear delt pullapart chest expender:
                      - 5 springs 9x
                      Superset met
                      DB shrug:
                      - 25kg 40x

                      DB hammer curl:
                      - 16kg 8x, 7x

                      Seated L-sit 'walk':
                      - 2x20 (om en om, totaal 40 per set)

                      Comment


                      • Training B

                        Safety bar squat:
                        - 105kg 10x (VPR)

                        Standing tempo calf raise:
                        - BW + 2.5kg 25x
                        - BW + 5kg 2x25
                        Superset met
                        DB side raise:
                        - 6kg 2x25

                        Pendlay row:
                        - 95kg 3x

                        Wide grip larsen BP:
                        - 92.5kg 1x (PR!)
                        - 82.5kg 2x

                        Neutral grip chin ups:
                        - BW + 2.5kg 10x

                        BTN shoulder press:
                        - 30kg 10x

                        Gargoyle style DB preacher curl:
                        - 10kg 2x8
                        superset met
                        Push ups:
                        - BW 20x
                        - BW 15x

                        Crunch op bankje:
                        - BW + 15kg 25x > dropset BW 25x

                        Seated L-sit pulse: 20x, 12x

                        Comment


                        • Training C

                          Paused zercher squat:
                          - 80kg 2x2 (2 sec paused)

                          Back extension:
                          - BW + 10kg 20x
                          - One legged back extension BW + 10kg 6x L en R

                          Push press:
                          - 60kg 2x
                          - 60kg 1x
                          - 50kg 3x
                          Paired met
                          Paused chin ups:
                          - BW + 5kg 3x4

                          Kneeling side bent:
                          - stok 20x p/k
                          - 20kg 10x p/k
                          - 30kg 10x p/k

                          Dips:
                          - BW + 50kg 3x
                          - Paused dips: BW + 5kg 6x (2 sec paused)
                          Paired met
                          Reverse grip BB curl:
                          - 32.5kg 9x

                          Cylinder grip: 25kg 3x L en 2x R
                          Donker + blauw vingerelastiek, vinger extensie.26x L en R

                          Comment


                          • Training D

                            Paused safety bar squat:
                            - 115kg 1x
                            - ssb squat 60kg 15x

                            Safety bar goodmorning:
                            - 70kg 8x

                            BB hang power clean:
                            - 55kg 1x
                            - 40kg 6x

                            Wide neutral grip pull ups:
                            - BW + 2.5kg 11x
                            - BW + 2.5kg 2x7

                            Close grip larsen BP:
                            - 90kg 0x (eigenwijs en raakte de safety pin rechts, had eigenlijk 80kg 3-4x moeten doen).
                            - 60kg 12x

                            Chest supported kelso shrug:
                            - 60kg 2x12

                            Sandbag walk:
                            - 75kg 32 sec

                            Seated L-sit pulse: 25x

                            Comment

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