Ari70's Trainingslog

[Ari70]

Last weekend I won an international comp in Kessel-Lo (Leuven) with a new SB. 66,51 meter.. Unfortunately no footage..

Today an easy training.. Wednesday is testday... Upcoming saturday should be mynext peak performance..


#Hipsnatch
20 x 5 x 2
60 x 2
70
80
85



#Quarter (athletic) squat
70 x 4
100
130


#Pull over UP
37 x 5
47 x 3
57



#Bench Press
50 x 5
80 x 3
110



#Kneeling Ab Wheel
BW-50 x 10 x 3


#Standing DB Curl
24.5 x 6
24.5 x 6
24.5 x 7


#Rear delt raises
3.5x12x3


Interval sprints on stationary bikes
10 s 90%... 50 s easy pedalling x 6

 

[Ari70]

Test dag


#Hipsnatch
20 x 5
60 x 2
70
80
90
95
100 x 0
101 PR



#Quarter (athletic) squat
20 x 5
70 x 4
110
140
170 PR
180 PR



had some dinner and waited for a decent spotter


#Pull over UP
37 x 5
47 x 3
57
67
73 PR
77 PR



#Bench Press
20 x 10
60 x 4
90 x 3
110
120
130 x 0 spotted touched the bar
132.5 easy..

Some oblique work

and

#Hammer curl
24.5 x 6 PR
24.5 x 7 PR
24.5 x 7

 

[broken bat]

nice snatch man

 

[Ari70]

Took a little break from training... The competition I wanted to perform didn't deliver the distance I was aiming for....However had the highest average distance in my career. Unfortunately we had a minor headwind, which killed the really big throws.


Today

#Snatch high-pull
20 x 5
60 x 6
90 x 6 x 3


#Front squat
20 x 12
30 x 12
40 x 12



#Romanian Deadlift
70 x 12
100 x 12 x 2

way off from my regular deadlift records of 270 for a single and 200x11


#Calf press
70 x 12
80 x 12 x 2
supersetted with
#Tibia pull
30 x 12 x 3


Some interval sprints on stationary bike

 

[Ari70]

Some wacky bodybuilding day

#3way speedpully cable shoulder
35 x 12 x 3

#TRX Endo/Exo
BW-50 x 12 x 2

#Bench Press
20 x 12
60 x 12 x 4

#Depth pushup
BW x 12 (max)

#Chest supported DB row (incline)
10 x 12 x 3

#Chest supported DB lateral raises (incline)
5 x 12 x 2

#OH press
25 x 12
30 x 12
32 x 8
5 x 8 ;-(

#Pull over DB
12 x 12
20 x 12
26 x 12

#Pull ups Neutral grip
BW x 10
BW x 6
BW x 5

#Lat pulldown
70 x 12 (max)

#Bicep mechanical drop set (decline, straight, forward)
20 x 8
20 x 7
20 x 5
26 x 8
26 x 4
26 x 3
23 x 7
23 x 6
23 x 5

#BB tricep extension
30 x 12
30 x 12
30 x 8

#Bench dips max
BW x 23


En nog later wat voedsel genuttigd met @DieNase en @NickyCF waarvoor nogmaals thanks!

 

[DieNase]

Was gezellig man.

 

[Nicky!]

was leuk de echte vent achter Ari te zien

 

[Ari70]

Another boring day... of Pump


#3way speedpully cable shoulder
30 x 12 x 3

#Cuban Press
20 x 12 x 2

#Bench Press
20 x 12
60 x 12 x 4
70 x 12

#Depth pushup
BW x 15 (max)

#Chest supported DB row (incline)
14 x 12 x 3

#DB Lateral raises
4 x 12 x 2

#OH press
30 x 12
30 x 12
32.5 x 12


#Pull over DB
14 x 12
26 x 12
30 x 12

#Pull ups Neutral grip
BW x 10
BW x 9
BW x 9

#Lat pulldown
70 x 12 (max)

#Bicep 21
20 x 21 x 3

#BB tricep extension
30 x 12
30 x 12
30 x 12

#Bench dips max
BW x 24


5 dagen met extreem veel pijn aan patella(knie)pees gehad. Lijkt nu wat te stabiliseren, misschien voedsel iets beter op orde

 

[Ari70]

Knie is nog steeds kut,, laatste week BB-related training..

#3way speedpully cable shoulder
35 x 12 x 3

#TRX Endo/Exo
BW-50 x 12 x 2

#Bench Press
20 x 12
70 x 12
80 x 12
90 x 12

#Depth pushup
BW x 45 (max)

#Chest supported DB row (incline)
10 x 12
12 x 12
14 x 12


#Chest supported DB lateral raises (incline)
5 x 12 x 2

#OH press
30 x 12
35 x 12
37.5 x 8


#Pull over DB
22 x 12
30 x 12
30 x 12

#Pull ups Neutral grip
BW x 10
BW x 7
BW x 5



#Bicep mechanical drop set (decline, straight, forward)
20 x 8
20 x 7
20 x 5
26 x 8
26 x 4
26 x 3
26 x 7
26 x 6
26 x 5

#BB tricep extension
30 x 12
30 x 12
30 x 12

#Bench dips max
BW x 8

 

[Ari70]

Took n X-ray of my knee...Nothing showed up "luckily"

#Hipsnatch
20 x 5
60 x 5 x 2
65 x 5



#Dumbbell Press
22 x 8
34 x 8 x 3


#Chest supported row
12 x 10
14.5 x 10
17 x 10
22 x 10
24.5 x 10
27 x 10

#Dumbbell curl to press
14.5 x 8
17 x 8
19.5 x 8

#Rope Tricep Extention
20 x 10 x 3


easy slow paced training...

--- Ben inmiddels bezig aan een aangepaste versie van Bill Starr iets wat ik tot 3 jaar terug geregeld deed. Aandacht licht op Bench, OH Press (because I suck) en terug brengen van Hipsnatch. Vanaf volgende week weer squats

 

[Ari70]

Afgelopen vrijdag

nog gestoeid met 72.5 hipsnatch voor 5 reps, mogelijk knie een tikje gehad...

Knee felt awfull yesterday,had to use crutches to get from A to B. Damnit

Today somewhat better, hopefully next week an appointment with a specialist


#Bench Press
85 x 5
100 x 5
105 x 5
112.5 x 5

#OH press
50 x 5 x 5

#Standing DB Curl
24 x 5 x 2
24 x 9

#TRX Row
BW-50 x 8 x 2
BW-30 x 8 @added a rugsack didn't work out even with added bands to keep it attached

#Inverted Row
BW x 10 x 3


#TRX Inverted Curl
BW-50 x 8 x 2

 

[Ari70]

#Dumbbell Press
10 x 8
22 x 5
32 x 5
35.25 x 8 x 3
supersetted with
#TRX Row
BW-50 x 10 x 3


#Pull over UP
37 x 6
47 x 6
57 x 6
supersetted with
#OH Med ball slams
5 x 5 x 3
supersetted with
#TRX Face Pulls
BW-50 x 10 x 3

#Chest supported DB row (incline)
22 x 10 x 3

#Dumbbell curl to press
15.5 x 8
18 x 8
20.5 x 8

#Rope Tricep Extention
17.5 x 10 x 3
supersetted with
#Rear delt raises
3.5 x 10 x 3

 

[Ari70]

#Bench Press
102.5 x 5 x 5

#OH press
40 x 5
45 x 5
50 x 5
55 x 5
57 x 5

#Pull over UP
52 x 4 x 3
supersetted with
#OH Med ball slams
5 x 5 x 3
#TRX Cuban Rotation
BW-50 x 10 x 3

#Lat pull down (neutral)
60 x 12 x 3

#Bayesian chest (band resisted)
30 x 10
40 x 8 x 2
supersetted with
#Rear delt raises
3.5 x 10 x 3

#EZ Drag curl
42 x 6 x 3
supersetted with
#TRX Tricep Extention
BW-50 x 12 x 3


Vandaag bij de huisarts eindelijk doorverwijzing naar de orthopeed gehad. Hopelijk binnenkort meer nieuws over mijn verrote knie.

 

[Ari70]

#Bench Press
50 x 5
80 x 5
100 x 5
110 x 3
117.5 x 4 @5th against the J-blocks... PB voor thuis

#OH press
53 x 5 x 5
supersetted with
#Dynamic lat pull down
50 x 10 x 6

#Quarter (athletic) squat
20 x 5
50 x 5 x 3

#Snatch high-pull
50 x 6

#Standing DB Curl
25.5 x 5 x 3 VPR

Some pec stretches and shoulder rehab

 

[Ari70]

Vandaag 3 kilo aan zelf gemaakte Burrito's gegeten dus maar een lichte squat sessie gedaan ter compensatie

#Quarter (athletic) squat
20 x 20
30 x 20
40 x 20 x 2

Tot zover nog geen pijn aan de knie, wel een zwaar opspelende adductor...Maar goed daar zitten na een dubbele scheur van een aantal jaar terug ook nog niet alle bloedvaten om de 'verzuring' ( 20-40 kilo) af te voeren.

 

[Ari70]

#Dumbbell Press
10 x 8
22 x 5
36.5 x 8 x 3 VPR


#Pull over UP
42 x 6
52 x 6
62 x 6 PB
supersetted with
#OH Med ball slams
5 x 5 x 3
supersetted with
#TRX Row
BW-50 x 10 x 3


#Chest supported DB row (incline)
24.5 x 10 x 3 VPR

#Dumbbell curl to press
14.5 x 8
17.5 x 8
21 x 8 PR

Some tri- and bicep Myo reps.. for fun

#Kneeling Ab Wheel
BW-50 x 8
BW-50 x 6

 

[Ari70]

Some basic stretches...

#Snatch high-pull
20 x 5 (Snatch Woohoo)
60 x 4
80 x 4 x 3

#Quarter (athletic) squat
20 x 10
50 x 12
70 x 12 x 3

Hamstring felt iffy

Comments:
Wachten op de eventuele reactie morgen...

 

[Ari70]

Heel klein beetje gejank op mijn rechterknie, die High Pulls laat ik er toch maar uit voorlopig


#Bench Press
108 x 5 x 5

#OH press
45 x 5
50 x 5
55 x 5
60 x 5 PR? (geen idee eigenlijk)

#Pull over UP
57 x 4 x 3
supersetted with
#OH Med ball slams
5 x 5 x 3
#Dynamic lat pull down
BW-50 x 10 x 3

#Bayesian chest (band resisted)
30 x 10
40 x 8 x 2
supersetted with
#Rear delt raises
5 x 12 x 3

#EZ Drag curl
44 x 6 x 3
supersetted with
#TRX Tricep Extention
BW-50 x 12 @Fucked up my elbow
#OH tricep extention
12 x 10 x 2

 

[Ari70]

#Bench Press
50 x 5
80 x 3
105 x 3
117.5 x 3

#OH press
53 x 3 x 3
supersetted with
#Dynamic lat pull down
60 x 10 x 3

#Standing DB Curl
25.5 x 3 x 3

Some shoulder rehab

 

[Ari70]

Weinig tijd...

#Quarter (athletic) squat
20 x 20
50 x 20 PB
60 x 20 PB
70 x 20 PB (for what it's worth)

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