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
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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
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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
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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)
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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
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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
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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.
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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
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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
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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
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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
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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
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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 RLast edited by Naruto rulezz; 4 weken geleden.
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-
Training C
Paused zercher hindu squat:
- 70kg 3x
- 70kg 4x
Back extension:
- BW + 5kg 32x
- one legged BW 20x L en R
Military press:
- 51kg 4x
- 51kg 2x2
Paired met
Chin ups:
- BW + 15kg 4x
- BW 3x5 (1 sec paused bovenin)
Kneeling stok side bent:
- stok 25x p/k
- 20kg 10x
Dips:
- BW + 25kg 10x
- BW + 5kg 16x
Paired met
Reverse grip BB curl:
- 30kg 8x
Cylinder grip 20kg 1x L en R
Blob: 5.5kg 4x L en R
Neck extension 'deadlift':
- 5kg 15x
- 15kg 15x
- 20kg 10x
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Training B
Safety bar squat:
- 101kg 10x
One legged calf raise:
- BW + 10kg 15x, 13x L en R
DB side raise:
- 4.25kg 2x30 (rest paused waar nodig)
Pendlay row:
- 90kg 2x
Wide grip larsen BP:
- 85kg 3x
- 75kg 5x
Neutral grip chin ups:
- BW + 25kg 2x
- BW + 5kg 8x
BTN shoulder press:
- 50.5kg 1x
Gargoyle DB preacher curl:
- 12kg 7x
- 10kg 12x
Superset met
Banded pushdown:
- Blauw 40x
- Blauw 23x
- Blauw 18x
Crunch op bankje:
- BW + 5kg 25x
- BW + 5kg 15x > dropset BW 15x (30x totaal)
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Antwoord op Naruto's logdoor Naruto rulezzTraining D
Paused safety bar squat:
- 115kg 1x
- ssb squat 60kg 15x
Safety bar goodmorning:
- 70kg 8x
...-
Kanaal: Trainingslogjes
11 uur geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining C
Paused zercher squat:
- 80kg 2x2 (2 sec paused)
Back extension:
- BW + 10kg 20x
- One legged back...-
Kanaal: Trainingslogjes
2 dagen geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining B
Safety bar squat:
- 105kg 10x (VPR)
Standing tempo calf raise:
- BW + 2.5kg 25x
- BW + 5kg 2x25...-
Kanaal: Trainingslogjes
4 dagen geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining A
Safety bar squat:
- 130kg 1x
- 3 sec paused ssb squat 72.5kg 3x
Deficit DL:
- 155kg 2x
...-
Kanaal: Trainingslogjes
1 week geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining D
1 sec paused safety bar squat:
- 112.5kg 3x
- ssb squat 60kg 10x
Safety bar goodmorning:
- 70kg...-
Kanaal: Trainingslogjes
1 week geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining C
Paused zercher squat:
- 71kg 2x3 (2 sec paused)
Back extension:
- BW + 5kg 40x
- One legged BW...-
Kanaal: Trainingslogjes
1 week geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining B
Safety bar squat:
- 102.5kg 10x
Standing calf raise:
- BW 2x25
- BW 20x
Superset met
...-
Kanaal: Trainingslogjes
2 weken geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining A
Safety bar squat:
- 125kg 2x (PR en VPR!!)
- 5 sec paused safety bar squat 70kg 3x
Deficit deadlift:...-
Kanaal: Trainingslogjes
2 weken geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining D
1 sec paused safety bar squat:
- 110kg 3x
- SSB Hindu squat 30kg 20x
Safety bar goodmorning:
-...-
Kanaal: Trainingslogjes
3 weken geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining C
Paused zercher squat:
- 71kg 2x2 (2 sec paused)
Back extension:
- BW + 5kg 35x
- one legged back...-
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