Ari70's Trainingslog

[Ari70]

Week Transmutation 2 66%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 2
66 x 2 x 2 66% reactive



#DB walking lunge
22 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
48 x 2 x 3 66%
supersetted with
#OH Med ball slams
5 x 6 x 3
supersetted with
#Dynamic lat pull down
52 x 8 x 3 4 minute rest


#Bench Press
50 x 3
80 x 3
86 x 2 x 3 66%
supersetted with
#Med ball chest pass
5 x 6 x 3



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



#Standing Ab Wheel (rollout)
BW-30 x 5
BW-15 x 5 x 2
supersetted with
#Ball leg curls
BW x 8 x 2
supersetted with
#Hammer curl
15 x 12 x 2


Overal speed was dik in orde

 

[Ari70]

Saturdays final test...


Last training before nationals... 78%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
78 x 1 x 2 78% Fast as fuck


#DB walking lunge
22 x 6 x 3
supersetted with
#Power step-up
BW x 6 x 3
supersetted with
#6 meter sprint
BW x 1 x 3



#Pull over UP
47 x 2 x 2
supersetted with
#OH Med ball slams
5 x 6 x 3
supersetted with
#Dynamic lat pull down
52 x 8 x 3 4 minute rest


#Bench Press
50 x 3
80 x 3
101 x 2 x 3 78%
supersetted with
#Med ball chest pass
5 x 6 x 3




#Dumbbell curl to press
22 x 5 x 2 PR
Supersetted with
#Rear delt raises
7 x 12 x 3



#Standing Ab Wheel (rollout)
BW-15 x 5 x 3

 

[Ari70]

Jawel NK is wederom goed verlopen, waren licht ongunstige omstandigheden. Was de enige met een beste seizoensprestatie....

Ben uiteindelijk zesde geworden op nationaal kampioenschap morgen weer beginnen met opbouwen

 

[Ari70]

Zaterdag even goed gaan stappen... Zondag stuk, Maandag goed ziek maar toch gaan bewegen...

#OH Squat
20 x 10
30 x 8

#Dropsnatch
30 x 4 x 5

#Musclesnatch
40 x 5 x 4

#Cleanpull
90 x 4 x 4

#Powerjerk
50 x 4 x 3

#Back squat
20 x 5
50 x 5
80 x 5
80 x 3

Some BB stuff




Gisteren Yper zijn Groote Oorlog memorabilia gaan bekijken... Owjah en 12 soort bier aan Untappd toegevoegd


Vandaag


#Squatclean
80 x 2 x 4 75%

#Push Press
50 x 5 x 3 70%

#Snatch Pull
60 x 3 x 4 75%


#TRX Row
BW-50 x 8 x 3

#Incline BB Press
20 x 10
40 x 4
50 x 4
60 x 4


#Pull ups Neutral grip
BW x 5 x 3

#EZ bar curl
47 x 3
47 x 4


Wasted because of the humidity and the flu I got between Qualifications and Finals of the nationals...

 

[Ari70]

#OH Squat
20 x8
40 x6

#Dropsnatch
40 x4x5

#FullSnatch
50x2
60x1
65x0


#Front Squat
20x5
70x3
90x3
100x2


Tot zover het Olympische gewichtheffen het waren 3 fantastische dagen .... Pff ik heb die lenigheid niet man...

 

[broken bat]

beetje mobility werk doen man, dan heb je er met een paar weken de flexibiliteit wel voor.

 

[Ari70]

[Afbeelding niet meer beschikbaar]
Heb de tijd en moeite niet om hier iets van te gaan maken.

Houdt dropsnatch en OH squat er waarschijnlijk wel in. Misschien nog een paar weken pushpresses maar de rest (full varianten) heeft absoluut nul toegevoegde waarde op de versimpelde uitvoeringen die ik doe op de oly lifts

 

[broken bat]

daar heb je ook gelijk in, als je het puur voor explosiviteit dan zijn power cleans en power snatches (al dan niet van hang of blokken) meer dan voldoende.
de full lifts hebben een bepaalde flexibiliteit en vaardigheid nodig, en kan goed begrijpen dat je dat er niet voor over hebt.

 

[Ari70]

Testing after a week full off awfull- and soreness

#Hipsnatch
20 x 5
60 x 2
70
80
85
90
92.5 x 0 x 2 @okay I'm fucked


#Snatch high-pull
92.5
110
120


#Bench Press
20 x 10
50 x 3
80 x 2
100
110
120
125
130 x 0


#Quarter (athletic squat)
70 x 3
110 x 3
140 x 3
160 x 2


#Bayesian chest (band resisted)
30 x 12 x 3
supersetted with
#TRX reverse flies
BW-50 x 12 x 4

 

[Ari70]

Van het weekend slechte wedstrijd gedraaid met Kogel maar vooral met discus, heel snel vergeten.

Daarnet

Week 1 ECCENTRICS 6 second descent 82%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
76 x 2 x 3 82% reactive



#Quarter (athletic) squat
135 x 2 x 3 82% 6:0:0:0
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 2 82% 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
103 x 2 x 2 82% 6:0:0:0
supersetted with
#Med ball chest pass
5 x 6 x 2
supersetted with
#Clap push up
BW x 3 x 2 4 minute rest



#Snatch high-pull
97 x 2 x 2 82% reactive



#Kneeling Ab Wheel
BW-50 x 8 x 2

 

[Ari70]

Week 1 REACTIVE 92%
Training 2

#Hipsnatch
20 x 5 x 2
60 x 3
70
85 x 1 x 2 92%


#Quarter (athletic) squat
151 x 1 x 2 92%
supersetted with
#Power step-up
BW x 3 x 3
supersetted with
#6 meter sprint
BW x 1 x 3



#Pull over UP
65 x 1 x 2 92%
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
110
115 x 1 x 2 92%
supersetted with
#Clap push up
BW x 3 x 4
supersetted with
#Med ball chest pass
5 x 6 x 4



#Snatch high-pull
110 x 1 x 3 92%


#TRX side raises
BW x 12 x 3
supersetted with
#Incline DB Fly (stretch)
7 x 12 x 3
#Standing DB Curl
10 x 12 x 3
#Rear delt raises
2.5 x 12 x 3

 

[Ari70]

Had a really awesome week.. Had the possibility to throw at the Museumplein/Museaumsquare.... Big empty grass lot in the middle of Amsterdam.

Gained 6 kilos in 5 days... which is just below my record of 7.5 in 6 days...


Week 3 ISOMETRICS 3 SECONDS 86%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
80 x 2 x 3 86% reactive


#Quarter (athletic) squat
142 x 2 x 3 86% 0:3:0:0
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
61 x 2 x 2 86% 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
108 x 2 x 2 86% 0:3:0:0
supersetted with
#Med ball chest pass
5 x 6 x 2
supersetted with
#Clap push up
BW x 3 x 2 4 minute rest


#Snatch high-pull
102 x 2 x 2 86% reactive

 

[DieNase]

 

[Ari70]

Week 3 REACTIVE 96%
Training 2

#Hipsnatch
20 x 5 x 2
60 x 3
70
90 x 1 x 2 96%



#Quarter (athletic) squat
60 x 1 x 2 96%
supersetted with
#Power step-up
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



#Pull over UP
68 96% right tricep felt awfull...still does
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
120 x 1 x 2 96% (felt like I used only one arm)
supersetted with
#Med ball chest pass
5 x 6 x 4
supersetted with
#TRX Row
BW-50 x 8 x 5 4 minute rest



#Snatch high-pull
115 x 1 x 3 96%
supersetted with
#Blackburn
2.5 x 6 x 2



#TRX side raises
BW x 8 x 2
#Hammer curl (negatives)
10 x 8 x 2

Some little irritations here and there, hopefully nothing serious

 

[DieNase]

Toch een lekkere train, pas op met die kleine pijntjes. Wanneer is het wedstrijdseizoen over zodat die kleine pijntjes kunnen herstellen?

 

[Ari70]

Extra training want geen wedstrijd dit weekend....

Week 4 Isometrics 78% 3 seconds negatives 2 second isometric
Training 3

#Quarter (athletic) squat
20 x 5 x 2
60 x 3
130 x 3 x 4 78% 3:2:0:0

#Incline barbell press (dead start)
40 x 3
50 x 3 x 2 78% 3:2:0:0
60 x 2
70 x 2 PR
75 x 0
50 x 6 3:2:0:0
supersetted with
#TRX Row
BW-50 x 8 x 5


#Pull ups Neutral grip
BW x 3
BW+2.5 x 3
BW+5 x 3
BW+7.5 x 3
BW+10 x 3


#Rear delt raises
3.5 x 12 x 4

 

[Ari70]

Week 4 Isometric 4 second 88%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
81 x 1 x 3 88% reactive


#Quarter (athletic) squat
145 x 1 x 3 88% 0:4:0:0
supersetted with
#Power step-up
BW x 6 x 3



#Pull over UP
62 x 1 x 2 88% 0:4:0:0
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
110 x 1 x 3 88% 0:4:0:0
supersetted with
#Med ball chest pass
5 x 6 x 3


Some ab work during coaching session



Zometeen hooien jeuujjj...

 

[Ari70]

Week 4 REACTIVE 98%
Training 2

#Hipsnatch
20 x 5 x 2
60 x 3
70
91 x 1 x 2 98%


#Quarter (athletic) squat
160 x 1 x 2 98%
supersetted with
#Power step-up
BW x 3 x 3


#Pull over UP
70 x 1 x 2 98%
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
125 x 1 x 3 98%
supersetted with
#Med ball chest pass
5 x 6 x 4


to much trouble with right biceps brachii


______________



Week 4 Isometrics Training 3

3 second negatives 2 second isometrichold
Training 3

#Quarter (athletic) squat
20 x 5 x 2
60 x 3
130 x 3 x 4 78% 3:2:0:0



#Incline barbell press
57 x 4 x 3 78% 3:2:0:0



#Pull ups Neutral grip
BW+5 x 3
BW+7.5 x 3
BW+10 x 3
BW+12.5 x 3


#Bayesian chest (band resisted)
30 x 12 x 3
supersetted with
#Rear delt raises
3.5 x 12 x 3


#Standing DB Curl
22 x 4 x 3
supersetted with
#Band resisted lateral raise
20 x 12 x 3

 

[Ari70]

Week 6 90%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
83 x 1 x 3 90% reactive


#Quarter (athletic) squat
150 x 1 x 3 90%
supersetted with
#Power step-up
BW x 6 x 3



#Pull over UP
64 x 1 x 2 90%
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
113 x 1 x 2 90%
supersetted with
#Med ball chest pass
5 x 6 x 2
supersetted with
#Clap push up
BW x 3 x 2 4 minute rest


No snatch high pulls because of brachialis





#Kneeling Ab Wheel
BW-50 x 8 x 3
supersetted with
#Ball leg curls
BW x 8 x 3
supersetted with
#Hammer curl
22 x 6
24.5 x 5 x 2

 

[Ari70]

Week 5 REACTIVE 100%
Training 2

#HipSnatch
20 x5x2
60 x3
70 x1
93 x1x2 100%


#Quarter (athletic) squat
165 x1
supersetted with
#Power step-up
BW x4x3



#Pull over UP
72 x1 100% =PB
supersetted with
#OH Med ball slams
5 x6x3



#Bench Press
50 x5
80 x3
110 x1
120x1
125 x1 100%
supersetted with
#Med ball chest pass
5 x6x4
supersetted with
#TRX Row
BW-50 x8x5 4 minute rest


#Snatch high-pull
70x1
110x1
121x1 PB
110x3 PB
supersetted with
#Blackburn
2.5 x6x2



#TRX side raises
BW x8x3
#EZ bar curl
36x8x3
#Rear delt raises
3.5x12x3