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  • Training vanochtend ging prima! week 3 cyclus 2 afgerond.

    Deadlift: met straps
    - 107.5kg 1x5
    - 122.5kg 1x3
    - 137.5kg 1x2
    Volgende week wel de deload pakken, en dan over 2 weken, cyclus 3 starten.

    Military press:
    - 30kg 1x5
    - 32.5kg 1x5
    - 35kg 1x5
    Merkte dat dit toch voldoende was/is om mee te beginnen. Waarschijnlijk door gewenning / tijd niet gedaan, wat 'kracht' verloren in de military press. Dit erg staps gewijs opbouwen,

    V-bar lat pulldown:
    - pin 12 1x6
    - pin 14 1x6
    - pin 16 1x5
    Laatste was pittig, komende weken wat lager aantal herhalingen (4-6), en over 6 weken +- weer richting de 8-12.

    BB shrug:
    - 60kg 1x12
    - 70kg 1x12
    - 80kg 1x12
    Prima, zonder straps. Volgende week starten met de 80kg, en vanuit daar met 2.5-5kg per keer verhogen.

    DB bent over reverse fly:
    - 14kg 1x12
    - 16kg 1x8
    Prima

    Hanging knee raise:
    - BW 1x15

    Comment


    • Training van vanmiddag:

      Zercher squat:
      - 70kg 1x6
      - 72.5kg 2x3

      Rack pull pin 3 met straps:
      - 132.5kg 1x6
      - 132.5kg 1x4

      CG BP:
      - 50kg 1x10
      - 55kg 1x10
      - 60kg 1x10

      V-bar cable row:
      - pin 20 1x25
      - pin 20 3x15

      Seated DB h-curl:
      - 7kg 1x15
      - 8kg 1x10

      Lying DB extension:
      - 8kg 2x10

      Hanging knee raise:
      - BW 1x25

      Comment


      • Training ging meh en erge fail op de squat met 120kg, terwijl die vorige week was gelukt met 122.5kg.
        Volgende week naar paused squat 4-6 reps met 60% 1RM als start.

        Squat:
        - 100kg 1x1
        - 110kg 1x1
        - 115kg 1x1
        - 120kg 1x0

        Deficit deadlift:
        - 70kg 1x6
        - 75kg 1x6

        In db. bp:
        - 27.5kg 1x5
        - 27.5kg 2x3

        T-bar row:
        - 65kg 1x6
        - 50kg 2x6

        DB side raise:
        - 8kg 3x10

        Staning DB h-curl:
        - 9kg 1x20
        - 9kg 1x15

        Overhead rope extension:
        - pin7 1x20
        - pin8 1x20

        Hanging knee raise:
        - BW 1x26

        Comment


        • Training vandaag ging prima

          Deadlift:
          - 60kg 1x5
          - 72.5kg 1x5
          - 87.5kg 1x5
          Deload week van cyclus 2, volgende week beginnen met cyclus 3!

          Military press:
          - 32.5kg 1x6
          - 35kg 1x6
          - 37.5kg 1x6

          V-bar lat pulldown:
          - pin 15 1x6
          - pin 16 2x4 > laatste set dropset naar pin 10 6x

          BB shrug:
          - 80kg 1x12
          - 90kg 1x12
          - 95kg 1x8

          Bent over DB rev. fly:
          - 16kg 1x12
          - 18kg 1x8

          Hanging leg raise:
          - BW 3x8

          Comment


          • Training van vandaag:

            Zercher squat:
            - 72.5kg 1x6
            - 75kg 2x4

            Sumo deadlift:
            - 70kg 1x5
            - 75kg 1x5

            CG BP:
            - 65kg 1x6
            - 67.5kg 1x4
            - 67.5kg 1x6

            V-bar cable row:
            - pin 20 1x25
            - pin 20 1x20
            - pin 20 2x15

            Seated DB h-curl:
            - 8kg 1x10
            - 9kg 1x10

            Lying DB extension:
            - 8kg 1x12
            - 9kg 1x8

            Hanging leg raise:
            - BW 3x12

            Comment


            • Training van vandaag

              2 sec paused squat:
              - 70kg 1x6
              - 72.5kg 1x4
              - 72.5kg 1x6

              Deficit deadlift:
              - 75kg 1x6
              - 77.5kg 1x6

              In. db. bp:
              - 27.5kg 1x5
              - 27.5kg 2x4

              T-bar row:
              - 50kg 1x6
              - 52.5kg 1x6
              - 55kg 1x6

              Db side raise:
              - 9kg 1x10
              - 10kg 1x10
              - 12kg 1x8

              Standing DB h-curl:
              - 10kg 1x10
              - 10kg 1x8

              Overhead rope etension:
              - pin 9 1x15
              - pin 10 1x12

              Hanging leg raise:
              - BW 1x15
              - BW 1x12

              Comment


              • Training van vanmiddag ging goed:

                Deadlift:
                - 97.5kg 1x5
                - 112.5kg 1x5 < vanaf hier met straps
                - 127.5kg 1x6
                Laatste was 5+, dus behaald!

                Military press:
                - 37.5kg 1x6
                - 40kg 1x6
                - 42.5kg 1x4

                V-bar lat pulldown:
                - pin 16 1x4
                - pin 14 1x6
                - pin 15 1x4

                BB shrug: met straps
                - 90kg 1x12
                - 92.5kg 2x10

                Bent over DB rev fly:
                - 18kg 1x8
                - 18kg 1x10

                Hanging leg raise:
                - BW 1x12
                - BW 2x16

                Comment


                • Zercher squat:
                  - 75kg 1x6
                  - 77.5kg 2x4

                  Sumo deadlift:
                  -77.5kg 1x3
                  - 80kg 1x3
                  - 82.5kg 1x3

                  CG BP:
                  - 70kg 1x6
                  - 72.5kg 1x2 < had geen spotter
                  - 72.5kg 1x3

                  V-bar cable row:
                  - pin 20 1x25
                  - pin 20 2x20
                  - pin 20 1x15
                  + 5 reps erbij derde set

                  BB curl:
                  - 20kg 1x6
                  - 22.5kg 1x6

                  Lying DB extension:
                  - 9kg 1x10
                  - 9kg 1x6

                  Hanging leg raise:
                  - BW 1x20
                  - BW 1x16

                  Comment


                  • 2 sec paused squat:
                    - 72.5kg 1x6
                    - 75kg 1x4
                    - 75kg 1x6

                    Deficit deadlift (15kg schijf):
                    - 80kg 1x6
                    - 82.5kg 1x6

                    In. db. bp:
                    - 27.5kg 1x6
                    - 27.5kg 2x3

                    Yates row:
                    - 60kg 1x6
                    - 62.5kg 1x6
                    - 65kg 1x6

                    Bent over DB rev. fly:
                    - 6kg 1x20
                    - 7kg 1x20
                    - 8kg 1x15

                    Standing DB h-curl:
                    - 10kg 1x10
                    - 12kg 1x10

                    Overhead rope tricep extension:
                    - pin 10 1x12
                    - pin 10 1x10

                    Hanging leg raise:
                    - BW 1x20
                    - BW 1x16

                    Comment


                    • Deadlift cyclus 3 week 2

                      Deadlift: met straps
                      - 105kg 1x3
                      - 120kg 1x3
                      - 137.5kg 1x4
                      Doel was 3+, en had perongeluk 2.5kg extra gedaan dan nodig.

                      Military press:
                      - 42.5kg 1x6
                      - 45kg 2x4

                      V-bar lat pulldown:
                      - pin 12 1x12
                      - pin 13 1x6
                      - pin 12 1x8

                      BB shrug: met straps
                      - 92.5kg 1x12
                      - 95kg 1x10

                      Band pullapart:
                      - groene band 3x50

                      Hanging leg raise:
                      - BW 1x25
                      - BW 1x20

                      Comment


                      • Zercher pin squat:
                        - 70kg 2x2
                        - 72.5kg 1x3
                        - 75kg 1x1
                        - 77.5kg 1x1
                        - 80kg 1x1

                        Sumo deadlift:
                        - 82.5kg 1x3
                        - 85kg 1x3
                        - 87.5kg 1x3
                        - 90kg 1x1
                        - 95kg 1x1
                        - 100kg 1x1

                        CG BP:
                        - 72.5kg 1x4
                        - 72.5kg 1x3
                        - 72.5kg 1x2

                        V-bar cable row:
                        - pin 20 1x30
                        - pin 20 1x25
                        - pin 20 1x20
                        - pin 20 1x15

                        BB curl:
                        - 25kg 1x6
                        - 27.5kg 1x6

                        Lying DB extension:
                        - 9kg 2x8

                        Hanging leg raise:
                        - BW 1x18

                        Comment


                        • 2 sec paused squat:
                          - 75kg 1x6
                          - 77.5kg 2x4

                          Deficit deadlift:
                          - 85kg 1x6
                          - 87.5kg 1x6

                          In. db. bp:
                          - 27.5kg 1x5
                          - 25kg 2x4

                          Meadow row:
                          - 40kg 3x6

                          Face pulls:
                          - p5 1x15
                          - p6 1x15

                          Standing DB h-curl:
                          - 14kg 1x6
                          - 16kg 1x4

                          Overhead rope extension:
                          - pin10 1x15
                          - pin 11 1x11

                          Hanging toe bar raise:
                          - BW 1x5
                          Hanging knee raise:
                          - BW 1x10

                          Comment

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