Ari70's Trainingslog

[Ari70]

Vroeg getraind, mijn spotter moest vanavond 'The Passion' zien

Week 3 Train 2
UB Transition 77.5%



#Pull over UP
57 x 4 x 3 77.5%
#OH Med ball slams
5 x 5 x 3
supersetted with
#Dynamic lat pull down
60 x 8 x 3



#Bench Press
65 x 5 50%
87 x 3 67%
101 x 3 x 3 77.5%
supersetted with
#Med ball chest pass
5 x 6 x 3



Pomp werk

#Incline barbell press
35 x 10 x 3
ss
#Bicep shock curls
32.5 x 12 x 3
ss
#Rear delt raises
7 x 10 x 3



#Bayesian chest (band resisted)
40 x 12 x 3
ss
#Zottman Curls
11 x 10 x 3
ss
#Standing Ab Wheel (rollout)
BW-20 x 3 x 3

 

[Ari70]

Week 1 70%
Morning train UB

Repsxsets

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


#Front squat
70 x 5 50%
100 x 2 x 3 70% x
supersetted with
#Double broad jump
BW x 4 x 3
supersetted with
#6 meter sprint
BW x 1 x 3 4 minute rest


#Split Squat
70 x 6 x 3



Evening training LB

#Pull over UP
50 x 2 x 3 70%
supersetted with
#OH Med ball slams
5 x 6 x 3
supersetted with
#Dynamic lat pull down
60 x 8 x 3 4 minute rest


#Bench Press
65 x 5 50%
91 x 2 x 3 70%
supersetted with
#Med ball chest pass
5 x 6 x 3

Schouder was fucked


#Dumbbell curl to press
18.25 x 6 x 3
SS
#Rear delt raises
7 x 12 x 3

#Standing DB Curl
18.25 x 4
22 x 5
24.5 x 5 x 2 PR
SS
#Rear delt raises
7 x 12 x 4

 

[Ari70]

Vroege middag één van de betere werpsessies gedraaid, was ook verdomd lekker weer natuurlijk

#Powerclean
60 x 3
70 x 2
80
90
100
112.5 SB
115 SB

#Bench Press
20 x 8
50 x 5
80 x 3
100
110
120
127.5
130 =SB

#PowerClean & Jerk
20 x 5
30 x 2
40 x 2
50 x 2
60
70 x 2
80 x 1 x 2

Rear delt exercises and some instructions for a high jumper/sprinter

 

[DieNase]

Nette powercleans!

 

[Ari70]

Nette powercleans!

Klik om te verkleinen...

Moet nog 10/15 kilo bij henk!

 

[Ari70]

Zo weer terug van een8-tal dagen trainen in Portugal. Ging eigenlijk best aardig zowel de technische als de fysieke trainingen.

7 Apri.l

eerste werptraining was lekker ... quad is nog wel licht vertiefd


#Bench Press
20 x 10
60 x 5
100 x 2
110 x 2
120 x 2
130 x 2 SB
100 x 14


#Pendlay row
80 x 8 x 5
ss
#Lat pull down (neutral)
80 x 8 x 5


#pull over kettlebell (stretch)
10 x 6
20 x 6 x 4

stretching



8 April

#PowerClean
113x1 SB

#HipSnatch
91x1






11 April

#Bench Press
20 x 10
60 x 5
100 x 3
110
120
130
135 x1 SB




12 April

#Powerclean PB = 122.5 (2007)
20 x 5
60 x 3
80 x 2
90 x 2
100 x 2
110
120 x 0 x 2

#Hangclean PB = 117.5
100
110
120 x 0 x 3
120 PB
125 x 0 x 2
125 PB

 

[DieNase]

Hey dikke, leef je nog?

 

[Ari70]

Hey dikke, leef je nog?

Klik om te verkleinen...

Nee ben gebroken... Zaterdag naar Groningen (Avond ervoor vertrokken)

Kogelslingeren 37.24 nieuw PR en Clubrecord
Discuswerpen ging kut maar wel SB

Gisteren voor het drinken nog rustig getraind

HipSnatch tot een niet zo soepele 80x2
Powerclean met 60 mijn werp elleboog verkloot
wat Rotator Cuff werk en doorbloeding van elleboog ...

 

[DieNase]

Niks lekkerders dan cleans voor je ellebogen.

 

[Ari70]

Week 1 ECCENTRICS 6 second 77%
Training 1
Repsxsets



#DB walking lunge
24.5 x 6 x 3
supersetted with
#Power step-up
BW x 6 x 3
supersetted with
#6 meter sprint
BW x 1 x 3
supersetted with
#Thors hammer
2.5 x 8 x 3 4 minute rest


#Pull over UP
55 x 2 x 3 77% 6:0:0:0
supersetted with
#OH Med ball slams
5 x 6 x 3
supersetted with
#Dynamic lat pull down
50 x 8 x 3 4 minute rest


#Bench Press
50 x 3
80 x 3
100 x 2 x 3 77% 6:0:0:0
supersetted with
#Med ball chest pass
5 x 6 x 3
supersetted with
#Pendlay row
60 x 8 x 3 4 minute rest


#Dumbbell curl to press
10 x 12
12 x 10
14.5 x 8
supersetted with
#Rear delt raises
5 x 12 x 3


#Kneeling Ab Wheel
BW-50 x 8 x 2
supersetted with
#Ball leg curls
BW x 8

 

[Nicky!]

gave actiefoto

 

[Ari70]

Laatste weken beetje ziek/zwak geweest...


Dinsdag

Week 2 ECCENTRICS 6 second 79%
Training 1
Repsxsets

#HipSnatch
20 x5x2
60 x3
79 x2x4 79% reactive


#DB walking lunge
26 x6x3
supersetted with
#Power step-up
BW x6x3
supersetted with
#6 meter sprint
BW x1x3
supersetted with
#Thors hammer 2.5 x8x3 4 minute rest


#Pull over UP
56 x2x3 79% 6:0:0:0
supersetted with
#OH Med ball slams 5 x6x3


#Bench Press
50 x3
80 x3
103 x2x3 79% 6:0:0:0
supersetted with
#Med ball chest pass
5 x6x3


#Dumbbell curl to press 12 x12
15 x10
17 x8
supersetted with
#Rear delt raises 5 x12x3


#Kneeling Ab Wheel
BW-50 x8x2
supersetted with
#Ball leg curls
BW x8
supersetted with
#Hammer Curl
11 x12x2




Gisteren

Week2 REACTIVE 89%
Training 2

#HipSnatch
20 x5x2
60 x3
70 x1
80x1
85x0
85x1
90 x0x4 89%


#DB walking lunge
36 x4x3
supersetted with
#Double broad jump
BW x3x3
supersetted with
#6 meter sprint
BW x1x3
supersetted with
#Thors hammer 2.5 x8x3 4 minute rest




#Pull over UP 63 x1x3 89%
supersetted with
#OH Med ball slams 5 x6x3
supersetted with
#Dynamic lat pull down 50 x8x3 4 minute rest



#Bench Press
50 x5
80 x3
100 x1
116 x1x3 89%
supersetted with
#Med ball chest pass
5 x6x4



#Barbell Hip Thrust
100 x5 50%
79 x3 67%
150 x2x3
170x3 PR
190x2 PR
supersetted with
#Blackburn 2.5 x6x2


#Rope Tricep Extention 10 x8x3
supersetted with
#Bicep shock curls 30 x6x3
supersetted with
#Band lateral raises 20 x10x3
supersetted with
#TRX side raises BW x11x3

 

[Ari70]

Zaterdag nog wat licht pompwerk

Gisteren nog functioneel met de sloophamer aan de slag geweest


Vandaag
Week 3 Isometrics 3 second 81%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
80 x 2 x 3 81% reactive
90 Pfff with ease...



#DB walking lunge
29 x 6 x 3
supersetted with
#Power step-up
BW x 6 x 3
supersetted with
#6 meter sprint
BW x 1 x 3
supersetted with
#Thors hammer
2.5 x 8 x 3 4 minute rest



#Pull over UP
58 x 2 x 3 81% 0:3:0:0
supersetted with
#OH Med ball slams
5 x 6 x 3
supersetted with
#Dynamic lat pull down
50 x 8 x 3 4 minute rest



#Bench Press
50 x 3
80 x 3
105 x 2 x 3 81% 0:3:0:0
supersetted with
#Med ball chest pass
5 x 6 x 3
#TRX Row
BW-50 x 10 x 2



#Dumbbell curl to press
13 x 12
15.5 x 10
18 x 8
supersetted with
#Rear delt raises
6 x 12 x 3



#Kneeling Ab Wheel
BW-50 x 3 (To much coughing in the last couple of days... so was not gaining anything, by continuing)
supersetted with
#Ball leg curls
BW x 8 x 3
supersetted with
#Hammer curl
12 x 12 x 3

 

[Ari70]

Week 3 REACTIVE 91%
Training 2

#Hipsnatch
20 x 5 x 2
60 x 3
70
80 x 1 x 2
91 x 1 x 3 91%


#DB walking lunge
39 x 4 x 3
supersetted with
#Power step-up
BW x 6 x 3
supersetted with
#Double broad jump
BW x 3 x 3
supersetted with
#6 meter sprint
BW x 1 x 3
supersetted with
#Thors hammer
2.5 x 8 x 3 4 minute rest



#Bench Press
50 x 5
80 x 3
110
117.5 x 1 x 3 91%
supersetted with
#Med ball chest pass
5 x 6 x 4



#Pull over UP
65 @91% left latissimus or infra/supra felt wrong..
supersetted with
#OH Med ball slams
5 x 6 x 3



#Barbell Hip Thrust
140 x 3
180 x 2 x 3 91%
supersetted with
#Blackburn
2.5 x 6 x 7




#TRX side raises
BW x 12 x 3
supersetted with
#DB Tricep extention
5 x 12 x 3
supersetted with
#Bicep shock curls
32.5 x 6 x 2


Afgezien van wat haastige sprints richting het toilet lekker getraind..

 

[Ari70]

Week 4 ISOMETRICS 3 second 83%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
83.5 x 2 x 3 83% reactive



#DB walking lunge
32 x 6 x 3
supersetted with
#Power step-up
BW x 6 x 3
supersetted with
#6 meter sprint
BW x 1 x 3
supersetted with
#Thors hammer
2.5 x 8 x 3 4 minute rest



#Pull over UP
59 x 2 x 3 83% 0:3:0:0
supersetted with
#OH Med ball slams
5 x 6 x 3




#Bench Press
50 x 3
80 x 3
107.5 x 2 x 3 83% 0:3:0:0
supersetted with
#Med ball chest pass
5 x 6 x 3
supersetted with
#TRX Row
BW-50 x 10 x 4

Shoulder was feeling iffy


#Dumbbell curl to press
14.5 x 12 PR
17 x 10 PR
19.5 x 8 PR
supersetted with
#Rear delt raises
7 x 12 x 3


#Kneeling Ab Wheel
BW-50 x 10 x 3
supersetted with
#Ball leg curls
BW x 8 x 2
supersetted with
#Hammer curl
14.5 x 12 x 2

 

[Ari70]

Week 4 REACTIVE 93%
Training 2

#Hipsnatch
20 x 5 x 2
60 x 3
70
80
93 x 1 x 2 93%



#DB walking lunge
42 x 4 x 3 PR
supersetted with
#Power step-up
BW x 6 x 3
supersetted with
#6 meter sprint
BW x 1 x 3
supersetted with
#Thors hammer
2.5 x 8 x 3 4 minute rest



#Pull over UP
66 x 1 x 2 93%
supersetted with
#OH Med ball slams
5 x 6 x 3
supersetted with
#Dynamic lat pull down
50 x 8 x 3 4 minute rest



#Bench Press
50 x 5
80 x 3
100
121 x 1 x 2 93%
supersetted with
#Med ball chest pass
5 x 6 x 4
supersetted with
#TRX Row
BW-50 x 8 x 5
supersetted with
#Blackburn
2.5 x 6 x 2 4 minute rest




#Barbell Hip Thrust
140 x 5 50%
182 x 2 x 3 93%
200 x 2 PR



#DB Tricep extention
5 x 10
5 x 10
7 x 10
supersetted with
#Bicep shock curls
30 x 6
30 x 8
30 x 10
supersetted with
#Band lateral raises
20 x 10 x 2
supersetted with
#TRX side raises
BW x 12 x 3

 

[Ari70]

Week 5 Combined training because of yesterday's competition and upcoming hectic week.

furthest throw of yesterday at Leuven Belgium


REACTIVE 95%
Training

#Hipsnatch
20 x 5 x 2
60 x 3
70
80
95 95%


#DB walking lunge
22 x 46 x 3 @Light because of continuing knee trouble
supersetted with
#Power step-up
BW x 6 x 3
supersetted with
#6 meter sprint
BW x 1 x 3
supersetted with
#Thors hammer
2.5 x 8 x 3 4 minute rest



#Pull over UP
67 x 1 x 3 95%
supersetted with
#OH Med ball slams
5 x 6 x 3



#Bench Press
50 x 5
80 x 3
110
125 x 1 x 2 95%
supersetted with
#Med ball chest pass
5 x 6 x 4


#Barbell Hip Thrust
150 x 5
185 x 2 x 3 95%
supersetted with
#Blackburn
2.5 x 6 x 3
supersetted with
#Dynamic lat pull down
50 x 8 x 3



#Dumbbell curl to press
15.25 x 12 PR
17.75 x 10 PR
20.25 x 8 PR
supersetted with
#Rear delt raises
5 x 12 x 3


#Kneeling Ab Wheel
BW-50 x 8
#Standing Ab Wheel (rollout)
BW-40 x 5 x 2
supersetted with
#Ball leg curls
BW x 8 x 3
supersetted with
#TRX hammer curl
BW-50 x 12 x 3

 

[Ari70]

Vandaag even wat uitgetest in de voorbereiding op de wedstrijd. Volgens mij goed uitgepakt.

#Hipsnatch (80% van afgelopen training)
20x5
60x2
70x1
75x1x2

#Pull over Up met rek
28x4x3

gevolgd door nog wat andere stretches..


Kleine avond wedstrijd gehad in Zundert (vlakbij huis), wederom SB verbeterd naar 63,61 meter. Volgende week eerste piek van het seizoen. Over een 4 tal weken NK Atletiek

 

[Ari70]

Feeling pretty devastated from a bachelor weekend and my club not promoting to the highest division

Week 6 87%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
85
87.5 87% reactive



#DB walking lunge
20 x 6 x 3
supersetted with
#Power step-up
BW x 6 x 3
supersetted with
#6 meter sprint
BW x 1 x 3
supersetted with
#Thors hammer
2.5 x 8 x 3 4 minute rest



#Pull over UP
62 x 2 x 3 87%
supersetted with
#OH Med ball slams
5 x 6 x 3
supersetted with
#Dynamic lat pull down
50 x 8 x 3 4 minute rest



#Bench Press 50 x3
80 x 3
113 x 2 x 3 87%
supersetted with
#Med ball chest pass
5 x 6 x 3
supersetted with
#TRX Row
BW-50 x 8 x 3



#Dumbbell curl to press
12 x 12
14.5 x 10
17 x 8
supersetted with
#Rear delt raises
5 x 12 x 3



#Kneeling Ab Wheel
BW-50 x 8 x 2
supersetted with
#Ball leg curls
BW x 8 x 2
supersetted with
#Hammer curl
10 x 8 x 2

 

[Ari70]

Week 6 REACTIVE 97%
Training 2

#Hipsnatch
20 x 5 x 2
60 x 2
80
90
95 x 0 x 2 @no problem had an awesome throwing session yesterday


#DB walking lunge
32 x 4 x 3
supersetted with
#Power step-up
BW x 6 x 3
supersetted with
#6 meter sprint
BW x 1 x 3
supersetted with
#Thors hammer
2.5 x 8 x 3 4 minute rest



#Pull over UP
37 x 5
47 x 3
57
67
72 PB
supersetted with
#OH Med ball slams
5 x 6 x 3





#Bench Press
50 x 5
80 x 3
110
120
126 x 1 97%
supersetted with
#Med ball chest pass
5 x 6 x 4
supersetted with
#TRX Row
BW-50 x 8 x 5 4 minute rest


#Barbell Hip Thrust
140 x 2
170 x 2
200 x 2
220 x 2 PB
supersetted with
#Blackburn
3.5 x 6 x 2 PB



#Rope Tricep Extention
10 x 8 x 2
supersetted with
#Bicep shock curls
25 x 6 x 2
supersetted with
#Band lateral raises
20 x 10 x 2
supersetted with
#TRX side raises
BW x 12 x 3