Ari70's Trainingslog

[broken bat]

beste superset combo's weer

je had toch al eens 150kg front squat gedaan? hoezo is nu 96kg 80%?

 

[Ari70]

Omdat ik 2 weken geleden 130 niet omhoog kreeg... Ben heel die groove kwijt na veel te lang niet (front)squatten. Moet zeggen dat het iedere training beter gaat,, 6 second decent met 95 voor triple ging vrij aardig

 

[Ari70]

[Afbeelding niet meer beschikbaar]

 

[Ari70]

Niet echt beste 1RM's zoals je ziet haha. Komt wel goed richting maart/april 2015 wanneer ik er weer moet staan. Hoofddoel is HipSnatch richting de 100 krijgen (was 96) De rest is weer op niveau krijgen en wat meer balans tussen de oefeningen

 

[DieNase]

 

[Ari70]

Klik om te verkleinen...

Dank U



Training van daarnet

Week 1 REACTIVE 90%
Training 2

#Hipsnatch
20 x 5 x 2
60 x 3
70
77.5 x 1 x 3 90%

#Front squat
60 x 5 50%
80 x 3 67%
110 x 2 x 3 90%
supersetted with
#Reactive Box Jump 50 cm
BW x 4 x 3
supersetted with
#6 meter sprint
BW x 1 x 3
supersetted with
#Thors hammer
7 x 12 x 3


#Dumbbell Press
32 x 5
39 x 2 x 3 90%
supersetted with
#Med ball chest pass
5 x 6 x 3
supersetted with
#TRX Row
BW-50 x 8 x 5 4 minute rest


#Pull over UP
58 x 4 x 3 90%
supersetted with
#Dynamic lat pull down
50 x 8 x 3 4 minute rest


#Romanian Deadlift
90 x 5
152 x 2 x 3 90%
supersetted with
#Blackburn
2.5 x 6 x 2


#Reverse grip tricep push down
10 x 8 x 2
supersetted with
#Bicep shock curls
20 x 6 x 2
supersetted with
#Rear delt raises
5 x 10 x 2
supersetted with
#TRX side raises
BW x 8 x 2

 

[DieNase]

Hoe lang doe je nou over zo'n training?

 

[Ari70]

Week 1 ECCENTRICS 70%
Training 3

#Powerclean
20 x 5 x 2
60 x 3
74 x 5 x 4 70% reactive


#Barbell step-up
42 x 8 x 3 70% 5:0:0:0
supersetted with
#Rolling Ab sit up
22 x 10 x 3
supersetted with
#Swiss ball leg curls
BW x 10 x 3


#Incline DB press oscillatory
22 x 15 x 3
supersetted with
#Twisting row
11 x 15 x 3
supersetted with
#Jobes
3 x 6 x 3 4:0:0:0


#DB walking lunge
44 x 8 x 3
supersetted with
#Bayesian chest (band resisted)
20 x 8 x 3
supersetted with
#Rear delt rebound drop
2 x 8 x 3


#Barbell Hip Thrust
122 x 8 x 3 70% 5:0:0:0
supersetted with
#Dragon Flags (negatives)
BW x 8 x 3
supersetted with
#90-90 groin ISO hold
BW x 10 x 3 10 seconden


#Incline barbell press
45.5 x 4 x 3 70% 5:0:0:0
supersetted with
#Zottman curl
10 x 8 x 3
supersetted with
#Tricep Pushdown
15 x 15 x 3
supersetted with
#EZ bar curl
27 x 15 x 3

Hoe lang doe je nou over zo'n training?

Klik om te verkleinen...

Lang haha uur of 2 ... 2,5.. Komt ook omdat ik nog moet wennen aan het volume/oefeningen lig er te lang uit. En die eccentrics vreten aan je lichaam.

 

[Ari70]

Week 3 ECCENTRICS 85%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
72 x 2 x 4 85% reactive

#Front squat
60 x 5 50%
80 x 3 67%
102 x 2 x 3 85% 6:0:0:0
supersetted with
#Squat jump
50 x 3 x 3
supersetted with
#6 meter sprint
BW x 1 x 3 4 minute rest


#Dumbbell Press
22 x 5 50%
29 x 3 67%
37 x 2 x 3 85% 6:0:0:0
supersetted with
#Clap push up
BW x 4 x 3
supersetted with
#Pendlay row
90 x 8 x 3 85% 4 minute rest


#Romanian Deadlift
110 x 3
144 x 2 x 3 85% 6:0:0:0
supersetted with
#Toe Press
60 x 12 x 3
supersetted with
#Tibia pull
30 x 12 x 3


#JM DB press
12 x 12 x 3
supersetted with
#Hammer curl
12 x 12 x 3
supersetted with
#TRX Cuban Rotation
BW-50 x 8 x 3
supersetted with
#Kneeling Ab Wheel
BW-50 x 8 x 3

 

[Ari70]

Week 1 REACTIVE 95%
Training 2

#Hipsnatch
20 x 5 x 2
60 x 3
70
81 x 1 x 3 95%



#Front squat
60 x 5 50%
80 x 3 67%
115 x 2 x 3 95%
supersetted with
#Reactive Box Jump 70 cm
BW x 4 x 3
supersetted with
#6 meter sprint
BW x 1 x 3
supersetted with
#Thors hammer
7 x 12 x 3



#Dumbbell Press
22 x 5 50%
29 x 3 67%
41 x 2 x 3 95%
supersetted with
#Med ball chest pass
5 x 6 x 3
supersetted with
#TRX Row
BW-50 x 8 x 5 4 minute rest



#Pull over UP
61 x 2 x 3 95%
supersetted with
#Dynamic lat pull down
55 x 8 x 3 4 minute rest



#Romanian Deadlift
110 x 3
161 x 2 x 3 95%
supersetted with
#Blackburn
2.5 x 6 x 2



#Reverse grip tricep push down
20 x 8 x 2
supersetted with
#Bicep shock curls
25 x 6 x 2
supersetted with
#Rear delt raises
6 x 10 x 2
supersetted with
#TRX side raises
BW x 10 x 2



Gewichten gingen wel redelijk soepel wel mega gaar/chagerijnig of niet @DieNase haha

 

[DieNase]

Idd zeg jankmuil, heb je die bumper weer gevonden inmiddels?

 

[Ari70]

Idd zeg jankmuil, heb je die bumper weer gevonden inmiddels?

Klik om te verkleinen...

Zeker bij de gedachte dat jou werksets nog te laag zijn om voor mij als warming-up gebruikt te worden voelt alles goed

 

[Ari70]

Week 1 ISOMETRICS 82% @3 seconds
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
70 x 2 x 4 82% reactive



#Front squat
60 x 5 50%
80 x 3 67%
100 x 2 x 3 82% 0:3:0:0
supersetted with
#Squat jump
70 x 4 x 3
supersetted with
#6 meter sprint
BW x 1 x 3 4 minute rest



#Dumbbell Press
22 x 5 50%
35 x 2 x 3 82% 0:3:0:0
supersetted with
#Clap push up
BW x 4 x 3
supersetted with
#Pendlay row
80 x 8 x 3 4 minute rest



#Romanian Deadlift
85 x 5 50%
114 x 3 67%
139 x 2 x 3 82% 0:3:0:0
supersetted with
#Toe Press
70 x 12 x 3
supersetted with
#Tibia pull
30 x 12 x 3




#JM DB press
14 x 12 x 3
supersetted with
#Hammer curl
14 x 12 x 3
supersetted with
#TRX Cuban Rotation
BW-50 x 8 x 3
supersetted with
#Kneeling Ab Wheel
BW-50 x 10 x 3

 

[Ari70]

Week 4 REACTIVE 92%
Training 2

#Hipsnatch
20 x 5 x 2
60 x 3
70
78 x 1 x 3 92%
82.5
87.5
!87.5 is best of last 2.5 months (nog wel een stukkie van de 96 k die ik heb staan.. maar dit zonder psych up of muziek etc)



#Front squat
60 x 5 50%
80 x 3 67%
110 x 2 x 4 92%
supersetted with
#Reactive Box Jump 70 cm
BW x 4 x 3
supersetted with
#6 meter sprint
BW x 1 x 3
supersetted with
#Thors hammer
7 x 12 x 3

Vid of 2nd set


#Dumbbell Press
22 x 5 50%
29 x 3 67%
40 x 2 x 3 92%
supersetted with
#Med ball chest pass
5 x 6 x 3
supersetted with
#TRX Row
BW-50 x 8 x 5 4 minute rest





#Pull over UP
59 x 2 x 3 92%
supersetted with
#Dynamic lat pull down
55 x 8 x 3 4 minute rest




#Romanian Deadlift
85 x 5 50%
114 x 3 67%
156 x 2 x 3 92%
supersetted with
#Blackburn
1.25 x 6 x 2




#Reverse grip tricep push down
20 x 8 x 2
supersetted with
#Bicep shock curls
27.5 x 6 x 2
supersetted with
#Rear delt raises
7 x 10 x 2
supersetted with
#TRX side raises
BW x 10 x 2

 

[broken bat]

je moet bij die sprints wel uitkijken dat je niet een stap teveel aanzet anders lig je tegen de muur aan

 

[Ari70]

je moet bij die sprints wel uitkijken dat je niet een stap teveel aanzet anders lig je tegen de muur aan

Klik om te verkleinen...

Klopt maar weet na 66x wel waar ik moest stoppen

 

[DieNase]

Nice! Best een flink train hok ook, dacht dat het veel kleiner was.

 

[Ari70]

Keer wat anders als die 4m^2 waar jij genoegen mee neemt hè

 

[DieNase]

 

[Ari70]

Week 5 ISOMETRICS 87% 3 second hold
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
74 x 2 x 4 87% reactive



#Front squat
20 x 5
70 x 3
105 x 2 x 3 87% 0:3:0:0
supersetted with
#Squat jump
75 x 4 x 3
supersetted with
#6 meter sprint
BW x 1 x 3 4 minute rest



#Dumbbell Press
22 x 5 50%
38 x 2 x 3 87% 0:3:0:0
supersetted with
#Clap push up
BW x 4 x 3
supersetted with
#Pendlay row
92.5 x 8 x 3 87% 4 minute rest



#Romanian Deadlift
90 x 5
147.5 x 2 x 3 87% 0:3:0:0
supersetted with
#Toe Press
60 x 12 x 3
supersetted with
#Tibia pull
30 x 12 x 3



#JM DB press
15.75 x 12 x 3
supersetted with
#Hammer curl
15.75 x 12 x 3
supersetted with
#TRX Cuban Rotation
BW-50 x 8 x 3
supersetted with
#Kneeling Ab Wheel
BW-50 x 12 x 3