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  • Haha yup. Naja, volgende week 78kg 4x6 en dan weer 'back on track'. Shit happens

    Comment


    • Deadlift:
      - 141kg 1x1
      - 107.5kg 2x5

      Military press:
      - 47.5kg 5x3

      Paired met

      Pull ups:
      - 8x6
      - 1x5

      BSS:
      - BW + 14kg 2x8

      One arm cable side raise:
      - p4 + 0.5kg 4x15

      One legged calf raise:
      - BW 1x10
      - BW + 17.5kg 2x10
      2 sec hold, 3 sec stretch

      DB f-walk: 27.5kg 1 min
      DB hold: 30kg 1 min

      Comment


      • Squat:
        - 90.5kg 6x3

        Hip thrust:
        - 32.5kg 1x12
        - 40kg 1x12
        - 50kg 1x12
        - 60kg 1x12

        In. CG. BP:
        - 60kg 3x5
        - 60kg 1x6

        V-bar lat pulldown:
        - p11 + 0.75kg 4x12

        One arm cable side raise:
        - p4 + 1kg 4x12

        Deficit push ups:
        - BW 1x25
        - BW 1x15

        DB hammer curl:
        - 10kg 2x15
        - 10kg 1x8 +-

        Comment


        • Squat:
          - 80kg 3x6
          - 80.5kg 1x8

          Bench press:
          - 83kg 5x1
          - 83kg 1x2

          One arm DB row:
          - 32.5kg 4x8

          DB butterfly raise:
          - 4.25kg 1x25
          - 4.25kg 1x20

          Face pulls:
          - p6 + 0.25kg 4x15

          Dips:
          - BW + 10kg 2x10
          - BW + 11.25kg 1x8

          DB curl:
          - 12kg 2x10

          Comment


          • Deadlift:
            - 142.5kg 1x1
            - 108kg 2x5

            Military press:
            - 48kg 4x3
            - 50kg 1x3
            Paired met:
            Pull ups:
            - BW 3x7
            - BW 4x6
            - BW 2x5

            BSS met safety bar:
            - 20kg 1x8
            - 22.5kg 1x8
            - 25kg 1x8

            One arm cable side raise:
            - p4 + 0.75kg 4x15

            Dip belt one legged calf raise:
            - BW 1x10
            - BW + 18kg 2x10

            DB f-walk: 30kg 30 sec
            DB hold: 32.5kg 60 sec

            Comment


            • Squat:
              - 91kg 5x3
              - 92.5kg 1x3

              Hip thrust:
              - 70kg 2x12
              - 80kg 1x12
              - 90kg 1x12

              In CG BP:
              - 60kg 1x6
              - 60kg 3x4

              V-bar lat pulldown:
              - p7 + 1kg 4x15

              One arm cable side raise:
              - p5 3x12
              - p5 1x10

              Deficit push ups:
              - BW + 10kg 1x15
              - BW 1x12

              DB hammer curl:
              - 12kg 1x12
              - 12kg 2x8

              Comment


              • Squat:
                - 81kg 4x6

                Bench press:
                - 83kg 3x1
                - 80kg 3x3

                One arm DB row:
                - 32.5kg 2x10
                - 32.5kg 2x8

                DB butterfly raise:
                - 4.25kg 2x25

                Face pulls:
                - p6 + 0.5kg 3x15
                - p6 + 1kg 1x15

                Dips:
                - BW + 11.25kg 2x8
                - BW + 11.25kg 1x10

                DB curl:
                - 12kg 1x12
                - 12kg 1x11

                Comment


                • Deadlift:
                  - 143kg 1x1
                  - 110kg 2x5

                  Military press:
                  - 50kg 3x3
                  - 50kg 1x2
                  - 50kg 1x3

                  Pull ups:
                  - BW + 1.25kg 8x5

                  BSS:
                  - 25kg 1x8
                  - 27.5kg 1x6
                  - 30kg 1x8

                  One arm cable side raise:
                  - p4 + 1kg 4x15

                  One legged calf raise met dip belt:
                  - BW 1x10
                  - + 20kg 2x10

                  DB f-walk: 30kg 45 sec
                  DB hold: 35kg 40 sec

                  Comment


                  • Squat:
                    - 92.5kg 5x3
                    - 93.5kg 1x3

                    Hip thrust:
                    - 70kg 1x12
                    - 80kg 1x12
                    - 90kg 1x12
                    - 100kg 1x10
                    Laatste set kon wat netter.

                    In. CG. BP:
                    - 60kg 2x6
                    - 60kg 1x4
                    - 60kg 1x5

                    V-bar lat pulldown:
                    - p11 + 1kg 3x12
                    - p11 + 1kg 1x8

                    One arm cable side raise:
                    - p5 + 0.25kg 4x12

                    Feet op bench deficit push ups:
                    - BW 2x12

                    Hammer curl:
                    - 12kg 1x8
                    - 14kg 2x6

                    Comment


                    • Squat:
                      - 82.5kg 4x6

                      Bench press:
                      - 82.5kg 4x1
                      - 70kg 2x3 (1 sec paused)

                      One arm DB row:
                      - 35kg 3x6
                      - 35kg 1x8

                      DB butterfly raise:
                      - 5kg 1x15
                      - 5.5kg 1x15

                      Face pull:
                      - p6 + 1kg 1x15
                      - p7 1x15
                      - p7 + 0.25kg 1x15
                      - p7 + 0.5kg 1x15

                      Dips:
                      - BW + 12.5kg 2x8
                      - BW + 12.75kg 1x8

                      DB curl:
                      - 12kg 1x12
                      - 12kg 1x10

                      Comment

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