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  • Training D

    Safety bar goodmorning:
    - 65kg 7x

    Paused safety bar squat:
    - 91kg 3x

    Wide grip bent over row:
    - 75.5kg 7x

    Pull ups:
    - BW + 0.5kg 8x
    - BW + 0.25kg 7x

    High incline DB BP:
    - 25.25kg 6x

    BB shrug:
    - 151kg 10x

    DB power side raise:
    - 16kg 5x
    Crucifix hold 4kg 60 sec

    Leroy Colbert seated DB curl:
    - 10kg 2x8

    Table reverse grip push ups:
    - p3 25x
    - p3 10x

    DB side bent:
    - 50kg 8x

    Ab wheel standing rollout:
    - 2 rubbere vloervlakken 15x (qua afstand)

    Comment


    • Ten eerste iedereen een erg gelukkig en hopelijk gezond nieuwjaar gewenst!

      Training A

      Safety bar squat:
      - 111kg 2x
      - 90kg 2x
      - 90kg 3x

      Deficit wide grip SL DL:
      - 80.5kg 2x10

      'Touwtje springen':
      - 16kg per kant 2x40 hupjes.
      Superset met
      DB side raise:
      - 6kg 2x15

      Wide grip BTN pulldown:
      - 36kg 2x12
      Paired met
      Seated DB OH press:
      - 25.25kg 3x
      - 18.25kg 8x

      Face pulls;
      - 30kg 16x
      - 30kg 12x

      Gargoyle back extension DB preacher hammer curl:
      - 8kg 2x12

      Dip leg raise:
      - BW 20x

      Comment


      • Training B

        Safety bar squat:
        - 80.5kg 13x

        One legged calf raise:
        - BW + 30kg 10x
        - BW + 30kg 5x
        Superset met
        Lu DB side raise:
        - 8.25kg 14x
        - 8.25kg 12x

        Pendlay row:
        - 81kg 10x
        - 61kg 20x

        Bench press:
        - 81kg 2x
        - 71kg 7x

        Neutral grip chin ups:
        - BW + 5.25kg 9x
        - BW + 5.25kg 5x

        BTN shoulder press:
        - 26kg 15x

        Gargoyle back extension DB preacher curl:
        - 8kg 2x12
        Superset met
        Banded pushdown:
        - dik rood 20x, 12x

        Back extension crunch:
        - BW + 2.5kg 5x

        Comment


        • Training C

          Pin zercher squat:
          - 70kg 4x
          - 70kg 6x

          Safety bar back extension:
          - 40kg 3x
          - 22.5kg 10x

          Push press:
          - 53.5kg 2x2
          - 48.5kg 4x
          Paired met
          Chin ups:
          - BW + 32.5kg 1x
          - BW + 17.5kg 4x
          - BW 10x

          Dips:
          - BW + 25kg 2x4
          - BW + 25kg 1x6

          Reverse grip BB curl:
          - 35kg 3x
          - 21kg 15x

          Hollow hold lv2:
          - BW + 5kg 30 seconden

          Comment


          • Training D

            Sumo safety bar goodmorning:
            - 20kg 2x12
            Erge stretch in hamstrings, hier even aan wennen, dus rustig opbouwen. Meer 'strongman' achtige positie m.b.t. liften van een sandbag van de grond etc.

            1 sec paused safety bar squat:
            - 92kg 4x

            Wide grip bent over row:
            - 80kg 5x

            Pull ups:
            - BW + 0.75kg 10x
            - BW + 0.5kg 6x

            High incline DB BP:
            - 25.5kg 6x

            BB shrug:
            - 170kg 1x

            DB crucifix hold:
            - 4.25kg 60 sec
            - 4.25kg 30 sec

            Leroy Colbert style seated DB curl:
            - 10.25kg 2x10

            Table reverse grip push ups:
            - p2 15x

            BB side bent:
            - 20kg 15x L en R

            Ab wheel standing rollout:
            - 3 vlakken 5x

            Comment


            • Training A

              Safety bar squat:
              - 111.5kg 2x
              - 91kg 3x
              - 91kg 4x

              Deficit wide grip SL DL:
              - 85kg 2x10

              Seated calf raise:
              - BW 2x60
              Superset met
              DB side raise:
              - 6.25kg 20x
              - 6.25kg 16x

              Wide grip BTN lat pulldown:
              - 37.5kg 15x
              - 37.5kg 12x
              Paired met
              Seated DB OH press:
              - 26kg 2x
              - 20kg 6x

              Face pulls:
              - 30.5kg 16x
              - 30.5kg 13x

              Gargoyle back extension DB preacher curl:
              - 8kg 2x15

              Dip leg raise:
              - BW 25x

              Comment


              • Training B

                SSB squat:
                - 90kg 2x

                One legged calf raise:
                - 30kg 15x, 8x L en R
                Superset met
                Lu side raise:
                - 8.5kg 15x, 13x

                Pendlay row:
                - 90kg 3x
                - 70kg 15x

                Bench press:
                - 82.5kg 2x
                - 72.5kg 7x

                Neutral grip chin ups:
                - BW + 5.5kg 10x
                - BW + 5.5kg 6x

                BTN shoulder press:
                - 30kg 12x

                Gargoyle style back extension DB preacher curl:
                - 8kg 16x
                - 8kg 12x
                Superset met
                Banded pushdown:
                - rood 20x
                - rood 14x

                Back extension crunch:
                - BW + 2.5kg 8x

                Comment


                • Training C

                  Pin zercher squat:
                  - 70.5kg 6x
                  - 70.5kg 8x

                  Safety bar back extension:
                  - 40.5kg 4x
                  - 23kg 11x

                  Push press:
                  - 56kg 2x2
                  - 51kg 3x
                  Paired met
                  Chin ups:
                  - BW + 33.5kg 1x
                  - BW + 20kg 5x
                  - BW 11x

                  Dips:
                  - BW + 26kg 2x3
                  - BW + 26kg 6x

                  Reverse grip BB curl:
                  - 35.5kg 3x
                  - 21.5kg 16x

                  Neck plank vanaf de knieën:
                  - 1 minuut
                  - 45 seconden

                  Comment


                  • Training D

                    1 sec paused safety bar squat:
                    - 92.5kg 6x

                    Sumo safety bar goodmorning:
                    - 21kg 2x15

                    Wide grip bent over row:
                    - 80.5kg 6x

                    Pull ups:
                    - BW + 1kg 10x
                    - BW + 1kg 6x

                    High incline DB BP:
                    - 26kg 6x

                    BB shrug:
                    - 180kg 15 sec hold

                    DB crucifix hold:
                    - 6kg 2x 30 seconden

                    Leroy Colbert seated DB curl:
                    - 12kg 2x6

                    Table reverse push ups:
                    - p2 20x

                    BB side bent:
                    - 30kg 15x L en R

                    Partial ab wheel standing rollout:
                    - 3 vlakken 5x
                    Last edited by Naruto rulezz; 4 weken geleden.

                    Comment


                    • Training A

                      Safety bar squat:
                      - 112.5kg 2x
                      - 92.5kg 4x
                      - 92.5kg 5x

                      Deficit wide grip SL DL:
                      - 90kg 2x10

                      Standing calf raise:
                      - BW 60x (op de grond staand)
                      - BW 40x
                      -Hatfield standing calf raise 20kg 15x
                      Superset met
                      DB side raise:
                      - 6.5kg 2x20
                      - 6.5kg 15x

                      Wide grip BTN lat pulldown:
                      - 40kg 12x
                      - 40kg 11x
                      Paired met
                      Seated DB OH press:
                      - 26kg 2x
                      - 20.25kg 6x

                      Face pulls:
                      - 31kg 18x
                      - 31kg 15x

                      Gargoyle back extension DB preacher hammer curl:
                      - 8.5kg 2x10

                      Dip leg raise:
                      - BW 30x

                      Comment


                      • Redelijk verkouden, dus van meeste oefeningen maar 1 set gedaan en wat meer RIR / intensiteit wijs in de pocket overgehouden.

                        Training B

                        SSB squat:
                        - 72.5kg 12x

                        One legged calf raise:
                        - BW + 31kg 16x
                        Superset met
                        Lu side raise:
                        - 8.75kg 16x

                        Pendlay row:
                        - 91kg 4x
                        - 71kg 10x

                        Bench press:
                        - 83kg 1x (op een 'gewone' niet ziek zijn dag, had een tweede rep sowieso er in gezeten, twijfelde of zou proberen maar vond het de effort vs reward niet waard).
                        - 73kg 6x

                        Neutral grip chin ups:
                        - BW + 6.25kg 9x

                        BTN shoulder press:
                        - 31kg 12x

                        Gargoyle back extension DB preacher curl:
                        - 10kg 2x6
                        superset met
                        Banded pushdown:
                        - dik rood + groen elastiek 5x, 3x

                        Back extension crunch:
                        - BW + 5kg 6x

                        Comment


                        • Training C

                          Pin zercher squat:
                          - 80kg 3x
                          - 80kg 4x

                          Safety bar back extension:
                          - 45kg 1x
                          - 25kg 12x

                          Push press:
                          - 57.5kg 2x1
                          - 52.5kg 3x
                          Paired met
                          Chin ups:
                          - BW + 35kg 1x
                          - BW + 20.5kg 5x
                          - BW 11x

                          Paused dips:
                          - 27.5kg 2x
                          - 27.5kg 3x

                          Reverse grip BB curl:
                          - 21.5kg 17x

                          Neck plank vanaf knieën:
                          - BW 30 seconden (tenen los van de grond).

                          Comment


                          • Training D

                            1 sec paused safety bar squat:
                            - 95kg 3x

                            Sumo safety bar goodmorning:
                            - 22.5kg 2x15

                            Wide grip bent over row:
                            - 82.5kg 3x

                            Pull ups:
                            - BW + 1.25kg 10x
                            - BW + 1.25kg 6x

                            High incline DB BP:
                            - 26kg 6x

                            BB hold:
                            - 200kg 13 sec (met straps)

                            DB crucifix hold:
                            - 6kg 2x33 seconden

                            Leroy Colbert seated DB curl:
                            - 12kg 7x

                            Table reverse grip push ups:
                            - p1 20x

                            BB side bent:
                            - 40kg 20x L en R

                            Partial standing ab wheel rollout:
                            - BW 2x (3.5 vlakken)

                            Comment


                            • Training A

                              Safety bar squat:
                              - 115kg 3x (VPR)
                              - 105kg 2x

                              Deficit wide grip SL DL:
                              - 100kg 5x
                              - 100kg 6x

                              Hatfield standing calf raise:
                              - 40kg 3x20
                              Superset met
                              DB side raise:
                              - 8kg 3x15

                              Wide grip BTN lat pulldown:
                              - 41kg 14x
                              - 41kg 11x
                              Paired met
                              Seated DB OH press:
                              - 26kg 2x
                              - 21kg 6x

                              Face pulls:
                              - 32.5kg 19x
                              - 32.5kg 15x

                              Gargoyle style DB preacher hammer curl:
                              - 10kg 8x
                              - 10kg 6x

                              Dip leg raise:
                              - BW 30x

                              Comment


                              • Training B

                                SSB squat:
                                - 73kg 12x

                                One legged calf raise:
                                - BW + 32.5kg 18x
                                - BW + 32.5kg 8x
                                Superset met
                                Lu side raise:
                                - 10kg 10x

                                Pendlay row:
                                - 100kg 1x
                                - 80kg 4x

                                Bench press:
                                - 85kg 1x
                                - 75kg 5x

                                Neutral grip chin ups:
                                - BW + 6.75kg 10x
                                - BW + 6.75kg 6x
                                - Towel neutral grip chin ups BW 5x

                                BTN shoulder press:
                                - 32.5kg 10x

                                Gargoyle style DB preacher curl
                                - 10kg 2x10
                                Superset met
                                Banded pushdown:
                                - dik rood + groen 8x, 6x

                                Back extension crunch:
                                - BW +5kg 8x

                                Comment

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