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  • Deload week cyclus 3

    Deadlift:
    - 60kg 1x5
    - 75kg 1x5
    - 90kg 1x5

    Military press:
    - 45kg 1x5
    - 45kg 2x4

    V-bar lat pulldown:
    - pin 9 1x15
    - pin 10 1x15
    - pin 11 1x10

    BB shrug:
    - 100kg 1x12
    - 102.5kg 1x12
    - 105kg 1x8

    DB front raise / side raise / rev. fly:
    - 2kg 1x12
    - 4kg 1x12

    Hanging knee raise ss bicycle crunch:
    - BW 2x12 / BW 2x15

    Comment


    • Zercher squat:
      - 80kg 1x2
      - 82.5kg 1x2

      Sumo deadlift:
      - 100kg 1x3
      - 102.5kg 2x3

      Incline bench press:
      - 40kg 1x12
      - 42.5kg 2x6

      One arm cable row:
      - pin 10 1x15
      - pin 11 1x12
      - pin 11 2x8
      - pin 6 1x15

      BB curl:
      - 30kg 1x6
      - 32.5kg 1x6

      DB pullover:
      - 16kg 1x12
      - 20kg 1x12
      - 22.5kg 1x8

      Crunch ss reverse crunch:
      - BW 2x25 / 2x25

      Comment


      • 2 sec paused squat:
        - 80kg 1x6
        - 82.5kg 1x6
        - 85kg 1x4

        Deficit deadlift (15kg schijf):
        - 95kg 1x6
        - 97.5kg 1x4

        In. db. bp:
        - 22.5kg 2x6
        - 25kg 1x4

        DB one arm row:
        - 25kg 6x3
        om en om

        Face pulls:
        - p7 1x15
        - p9 1x15
        - p11 1x15

        Behind the shoulder one arm cable curl:
        - p2 1x15
        - p3 1x15
        - p 4 1x15

        Crunch ss rev. crunch:
        - BW 3x25 / 3x25

        Comment


        • Deadlift:
          100kg 1x5
          - 115kg 1x5
          - 132.5kg 1x5

          Military press:
          - 45kg 1x6
          - 47.5kg 2x3

          V-bar lat pulldown:
          - pin 10 1x15
          - pin 11 2x12

          BB shrug:
          - 105kg 1x12
          - 110kg 1x6
          - 100kg 1x6

          DB front raise ss side raise ss rev. fly:
          - 5kg 2x12 / 12 / 12

          Hanging leg raise ss trunk rotation:
          - BW 1x18 / stok 1x50
          - BW 1x12 / stok 1x15


          Hierna (gezien al na 70 min ish klaar was) nog wat calf raises gedaan 3x25 met BW en standing leg curl, pin 1 6x, pin 2 6x, pin 3 4x
          Waarschijnlijk zo nu en dan (of 1x per week) deze combo doen, wie weet helpt het mijn deadlift (on)bewust.

          Comment


          • Zercher squat:
            - 82.5kg 1x3 (+1 rep)
            - 85kg 1x2

            Sumo deadlift:
            - 102.5kg 1x3
            - 105kg 1x3
            - 107.5kg 1x3

            Incline CG BP:
            - 42.5kg 1x12
            - 45kg 1x12
            - 47.5kg 1x6

            One arm cable row:
            - pin 11 1x12
            - pin 12 1x10
            - pin 12 1x8
            - pin 13 1x6

            BB curl:
            - 32.5kg 1x6
            - 35kg 1x4

            DB pullover:
            - 20kg 1x12
            - 22.5kg 1x6

            Crunch ss lying leg raise:
            - BW 3x30 / 3x30

            Band pull apart:
            Licht groen 1x100
            --------
            Leg curl p 1 8x, pin 2 8x
            Calf raise: BW 3x25

            Comment


            • 2 sec paused squat:
              - 85kg 1x6
              - 87.5kg 1x6
              - 90kg 1x2

              Deficit deadlift: 15 kg schijf:
              - 100kg 1x6
              - 102.5kg 1x6

              In. db. bp: 1 stand schuiner gezet
              - 14kg 1x12
              - 16kg 1x12
              - 18kg 1x8

              DB one arm row: om en om
              - 27.5kg 6x3

              Face pulls:
              - p9 1x15
              - p11 1x15
              - p13 1x15

              Behind the shoulder one arm cable curl:
              - p4 1x15
              - p5 1x12
              - p6 1x10

              Crunch ss rev. crunch:
              - BW 1x25 / 1x25

              Ab wheel: vanaf de knieën:
              - BW 2x8

              Comment


              • Deadlift:
                - 107.5kg 1x3
                - 125kg 1x3
                - 140kg 1x3

                Military press:
                - 47.5kg 1x3
                - 50kg 2x2

                V-bar lat pulldown:
                - pin 11 1x12
                - pin 11 1x10
                - pin 11 1x8

                BB shrug:
                - 80kg 1x12
                - 82.5kg 2x10

                DB front raise ss side raise ss rev. fly:
                - 6kg 1x12/12/12
                - 6kg 1x8/8/8

                Hanging knee raise:
                - BW 2x15
                ss
                Trunt rotation:
                - stok 50 per kant
                - stok 75 per kant

                Farmer walk:
                - 14,16 en 18kg voor +- 40 meter achter elkaar.

                Comment


                • Training ging decent. Bij de squat maar 1 set gedaan (moest naar de wc nr 2, dus was niet echt fijn om dan te gaan squatten op een goed gefocuste wijze).

                  Zercher squat:
                  - 85kg 1x1
                  Ga deze eruit halen, en focussen op de sumo deadlift (Gezien hier toch ook quadriceps mee word aangesproken).

                  Sumo deadlift:
                  - 105kg 1x3
                  - 107.5kg 1x3
                  - 110kg 1x3
                  - 115kg 1x1 < extra
                  - 120kg 1x1 < extra

                  Incline CG BP:
                  - 45kg 1x12
                  - 47.5kg 1x8
                  - 50kg 1x6

                  Wide grip lat pulldown:
                  - pin 4 1x25
                  - pin 5 1x25
                  - pin 6 1x25
                  - pin 7 1x20

                  BB curl:
                  - 35kg 1x5
                  - 35kg 1x4

                  DB pullover
                  - 22.5kg 1x8
                  - 25kg 1x8

                  Hanging knee raise:
                  - BW 1x15

                  Comment


                  • Squat:
                    - 80kg 4x3

                    Deficit deadlift:
                    - 105kg 1x6
                    - 107.5kg 1x4

                    In. db. bp:
                    - 16kg 1x12
                    - 18kg 1x12
                    - 20kg 1x8

                    DB one arm row:
                    - 30kg 3x6

                    Face pulls:
                    - p13 1x15
                    - p14 1x15
                    - p15 1x12

                    Behind the shoulder one arm cable curl:
                    - p5 1x15
                    - p6 1x15

                    AB wheel:
                    - BW 1x10

                    Band pullapart lichtgroen 1x100

                    Comment


                    • Deadlift:
                      - 115kg 1x5
                      - 130kg 1x3
                      - 150kg 1x1

                      Push press:
                      - 50kg 4x2
                      - 52.5kg 1x2

                      Chin ups:
                      -BW + 10kg 4x3
                      - BW + 12.5kg 1x3

                      BB shrug:
                      - 90kg 1x5
                      - 92.5kg 1x5
                      - 95kg 1x5

                      Hanging knee raise:
                      - BW 2x16
                      ss
                      Trun rotation:
                      - stok 2x100

                      Band pullapart lichtgroen 1x100

                      Comment


                      • Training van vandaag

                        Sumo deadlift:
                        - 110kg 1x3
                        - 115kg 1x3
                        - 115kg 1x1
                        - 110kg 1x1

                        In. CG. BP:
                        - 50kg 1x8
                        - 52.5kg 1x6
                        - 55kg 1x4

                        Wide grip lat pulldown:
                        - pin 5 1x25
                        - pin 6 2x25
                        - pin 7 1x20

                        BB curl:
                        - 35kg 1x5
                        - 35kg 1x3

                        DB pullover:
                        - 25kg 1x8
                        - 30kg 1x4

                        Toe to bar:
                        - BW 1x4

                        Band pullapart lichtgroen 1x100

                        Comment


                        • Training ging best goed ondanks de warmte

                          Squat:
                          - 80kg 3x3
                          - 82.5kg 2x3

                          Deficit deadlift:
                          - 110kg 2x4

                          In db. bp:
                          - 18kg 1x12
                          - 20kg 1x10
                          - 22.5kg 1x6

                          DB one arm row:
                          - 30kg 3x8

                          DB bent over reverse fly superset band pull apart:
                          - 4kg 1x20 / licht groen 1x20
                          - 6kg 1x20 / licht groen 1x20

                          Behind the shoulder one arm cable curl:
                          - pin 6 1x15
                          - pin 7 1x8

                          AB wheel rollout op de knieën:
                          - BW 1x12

                          Licht groen band pullapart 1x100

                          Comment


                          • Training ging decent:

                            Deadlift:
                            - 62.5kg 1x5
                            - 77.5kg 1x5
                            - 92.5kg 1x5

                            Push press:
                            - 52.5kg 5x2

                            Chin ups:
                            - BW + 12.5kg 4x3
                            - BW + 15kg 1x3

                            BB shrug: met straps
                            - 92.5kg 1x5
                            - 97.5kg 1x5
                            - 100kg 1x5

                            Hanging knee raise:
                            - BW 1x20

                            Licht groen band pullapart 1x100

                            Comment


                            • Sumo deadlift:
                              - 80kg 3x6

                              Incline CG BP:
                              - 55kg 1x6
                              - 60kg 1x1
                              - 60kg 1x2
                              - 40kg 1x6

                              Wide grip lat pulldown:
                              - pin 6 2x25
                              - pin 7 2x25

                              BB curl:
                              - 30kg 1x6
                              - 32.5kg 1x6

                              DB pullover:
                              - 25kg 1x10
                              - 25kg 1x8

                              Toe to bar:
                              - BW 1x5
                              - BW 1x3

                              Licht groen band pullapart 1x100

                              Comment


                              • Training van zojuist:
                                Squat:
                                - 82.5kg 4x3
                                - 85kg 1x3

                                Deficit deadlift met straps:
                                - 110kg 1x6
                                - 115kg 1x4

                                In DB BP:
                                - 20kg 1x10
                                - 22.5kg 1x8
                                - 22.5kg 1x6

                                DB one arm row:
                                - 30kg 3x10

                                DB h-curl:
                                - 6kg 1x15
                                - 7kg 1x15

                                AB wheel op knieën:
                                - BW 1x15


                                Lichtgroen band pull apart 1x50

                                Comment

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