Ari70's Trainingslog

[Ari70]

Light/Moderate Pull...


# Single Leg Deadlift
29 x 12 x 2
supersetted with
# Reverse grip EZ Curl
32 x 12 x 2


# Romanian Deadlift
70 x 12
100 x 12
supersetted with
# Dumbbell Row
34.5 x 12 x 3


# Barbell Shrug
120 x 12 x 2
supersetted with
# Rear delt raises
9 x 12 x 2

# TRX side raises
BW x 12 x 2
supersetted with
# Blackburn Complex
3 x 12 x 2

 

[Ari70]

Light/Moderate Push

Had some dry needling earlier today.

#Dips
BW x 5 x 4

#Close Grip Bench press
50 x 12
65 x 12
75 x 10 legs up in the air.. due too Dry Needling
supersetted with
#High DB Flye
12 x 10 x 3

#Rope Tricep Extention
10 x 12
12.5 x 12 x 4
#DB Lateral raises
11 x 12 x 4

 

[Ari70]

Deze week ruim 85 uur aan stedebouw / architectuur portfolio gewerkt, geen tijd gehad om te trainen

Gestart met glute oefeningen

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

#Clean & Press
60 x 2
70 x 3
80 x 2 (feeling dizzy) PR
90 x 0
85 x 0
85 PR

#Chin-up
BW x 5 x 3
supersetted with
#Romanian Deadlift
90 x 5
135 x 5 x 2 +Shrug

#High DB Flye
7 x 12 x 3
supersetted with
#TRX Face Pulls
BW-50 x 12 x 3
supersetted with
#Calf Press (single leg)
40 x 15 x 3


#Band tricep extension
50 x 15 x 3
supersetted with
#EZ Drag curl
32 x 12 x 3
supersetted with
#TRX Row (superslow-motion)
BW-50 x 4 x 3

 

[Ari70]

Vorige zaterdag speertjes geworpen eindelijk weer, was 6 maanden geleden, geen reactie op knie gelukkig.

Na de kerst wat verplichtingen in mijn agenda. Daarom nu pas getraind. Vanmiddag dryneedling op ham, glute en quad. Dus geen lowerbody vandaag.

#High DB Flye
3.5x12x2
5x12x2
7x12x3
supersetted with
#TRX Row
BW-50x12x7

#Chin-up
Bwx3
Bw+5x3
BW+7.5x3
BW+10x3
BW+12.5x3
BW+15x3
BW+17.5x3
BW+27.5x1
BW+30x0

 

[Ari70]

Niet geslapen vannacht, gisteren ook ruk. Kut DEADlines

#Hipsnatch
20 x 5
60 x 2
70 x 2
75 x 2
80 x 0 x 3 WTF?
60 x 2
70 x 2
80 x1,0,1 double met F tussendoor

#Quarter (athletic) squat
70 x 5
100 x 5
110 x 5
120 x 5
supersetted with
#Power step-up
BW x 4 x 4
supersetted with
#6 meter sprint
BW x 1 x 4

#Barbell Hip Thrust
120 x 8 x 3

Jillemaal gaar..

 

[Ari70]

Slept a lot better than the last couple of days, and sent my portfolio out, after an horrendous amount of work. Portfolio 2017


#Bench Press
20 x 5
50 x 5
80 x 3
100 x 2
110 x 2
120 x 2
supersetted with
#Clap push up
BW x 4 x 6


#Pull over UP
32 x 8
42 x 8
47 x 3
57 x 3
62 x 2
supersetted with
#OH Med ball slams
3 x 4 x 3
5 x 6 x 2

#DL RDL BOR PC FRSQ PP BS GM Complex
20 x 5
40 x 5

#Chin-up
BW x 3
BW+10 x 2
BW+15 x 2
BW+20 x 3

#EZ Drag curl
37 x 10 x 4
supersetted with
#Band lateral raises
20 x 12 x 4
supersetted with
#Kneeling Ab Wheel
BW-50 x 5 x 4

 

[Ari70]

Lange warming up omdat ik dit jaar wat meer focus op lenigheid wil leggen... en omdat het fucking koud was... -2 in mijn gym...


Foam Rollen Thoracaal en quad, ti band
Smashwerx
Calf stretch
OH Band Wide BB grip + Foam Roller
King Kneel , band behind back, Long head of the biceps
Band squat against wall
BB legs wide, leaning forward, towell
Pidgeon, band pull laterally
Kneeling, back leg lifted, suck belly button
knee and feet out flat, band on hip

Exercises
Spider crawl
Band Glute Bridge
Rear feet elevated Single leg squat
Side Med Ball Toss


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

#Hangclean
20 x 5
60 x 3
80 x 2
90 x 2
100 x 2

#Quarter (athletic) squat
20 x 5
70 x 3
100 x 2
120 x 2
130 x 2
140 x 2
supersetted with
#6 meter sprint
BW x 1 x 6

#Messier Squat
20 x 10 x 2

 

[Ari70]

Helaas nog veel spierpijn/schade dus rustig aan gedaan vanmiddag met oa. Pull over

Langeg W-up

#Bench Press
20 x 5
50 x 3
80 x 3
110 x 2
120 x 1
125 x 1 x 3
supersetted with
#Clap push up
BW x 4 x 6

#Pull-over UP (stretch)
37 x 5 x 4
#OH Med ball slams
5 x 5 x 4

#DB Lateral raises
10 x 8 x 4
supersetted with
#Rear delt raises
5 x 10 x 4

#Standing DB Curl
22 x 6 x 3

 

[Ari70]

Rustige stretches, sprong werk, med balls en sloopwerk

 

[Ari70]

Was gesloopt vooraf, moest door die kut wind met de fiets op en neer naar mijn werk. Bloedvaten in ingescheurde adductor trekken dat niet goed...


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



#Quarter (athletic) squat
20 x 5
70 x 5
100 x 4
120 x 4
140 x 4
155 x 2
supersetted with
#6 meter sprint
BW x 1 x 6



#Pull over UP
37 x 4
47 x 4
57 x 4
64 x 3
supersetted with
#OH Med ball slams
5 x 4 x 4



#Bench Press
20 x 5
50 x 5
80 x 3
110 x 3
125 x 2
supersetted with
#Clap push up
BW x 4 x 3



#One legged Med ball side throw
2 x 12 x 4
supersetted with
#EZ Drag curl
39 x 12 x 4
supersetted with
#Band lateral raises
20 x 12 x 4
supersetted with
#One legged Glute Bridge
BW x 8 x 4
#Kneeling Ab Wheel
BW-50 x 10 x 4
supersetted with
#Rear delt raises
5 x 12 x 4
supersetted with
#TRX Row
BW-50 x 12 x 4

Ging stukken beter als verwacht

 

[Ari70]

Weinig geslapen, werd wakker gebelt dat ik vanaf maandag 40+ uur in de week aan de slag kan in Delft, binnenkort dus maar verhuizen naar 010... Bye bye brabant en homegym


Testdag

#Hipsnatch
20 x 5
60 x 3
70
80
90
92.5 x 0

#Quarter (athletic) squat
20 x 5
70 x 5
100
130
150 Knee felt iffy
supersetted with
#6 meter sprint
BW x 1 x 4

#Bench Press
20 x 10
50 x 5
80 x 3
110
120
130
135

 

[Ari70]

Training van gisteren, Beetje last van adductor (niet de ingescheurde kant), morgen mini-wedstrijdje net buiten Antwerpen...

#Hipsnatch
20 x 5
50 x 3
60 x 3 x 2


#Quarter (athletic) squat
20 x 5
70 x 3
100 x 3 x 3 (jumps, epische speed.. Vandaag mega spierpijn van opvangen barr...)

#Pull-over UP (stretch)
39 x 5 x 2
37 x 5

 

[DieNase]

poe poe

 

[Ari70]

poe poe

En dan te bedenken dat dit een speed training op 60% was.. zijn gewoon jou openingsbeurten op een wedstrijd (Gij doet da als nun opening, godverdomme <--! zo beter knoest-->

 

[DieNase]

Jouw

 

[Ari70]

Gesloopt, zondag wedstrijd gedaan... was niet best... ok niet super slecht.. Dikke jetlag vanwege werktijden... Vertrek thuis van 06:15 en ben meestal iets na 20:00 uur weer thuis
Daarom volume iets terug gebracht

Week 1 ECCENTRICS 6 second 78%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
40 x 5
60 x 3
72.5 x 2 x 2 78% reactive



#Quarter (athletic) squat
20 x 7
70 x 3
100 x 2
130 x 2 x 2 78% 6:0:0:0
supersetted with
#6 meter sprint
BW x 1 x 4



#Pull over UP
37 x 5
53 x 2 x 2 78% 6:0:0:0
supersetted with
#OH Med ball slams
5 x 6 x 3



#Bench Press
20 x 10
50 x 5
80 x 3
105 x 2 x 2 78% 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
90 x 2 x 2 78% reactive


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

 

[Ari70]

Way to cold today to train... -1


#Hipsnatch
20x3
60x2
70x1
75x1
80x1x2


#Quarter (athletic) squat
20x5
70x3
100x3
120x1
140x1x2

#Bench Press
20x5
50x4
80x3
110x1
120x1x2

 

[Ari70]

#Hipsnatch
20x5
60x3
70x2
75x2x3


#Quarter (athletic) squat
20x5
70x5
100x3
130x1
150x1
160x1
170x1
150x6 PR

Training planning was anders, maar trek het niet na zuipweekend... om 6 seconde eccentrics te doen met shitload aan giant sets...

 

[Ari70]

Knee felt somewhat iffy.. had only 23 minutes of deep sleep, and went out of bed at 04:00... So all the right reasons to kill this work-out


#Hipsnatch
20 x 5
60 x 2
70 x 2
75 x 2 x 3


#Quarter (athletic) squat
20 x 5
70 x 3
100 x 3
120 x 4
140 x 4
140 x 10 PB
some sprints

#Pull over UP
37 x 4
47 x 4
57 x 4
67 x 4 5F would have been a record
some OH throws

#Bench Press
20 x 5
50 x 5
80 x 3
110 x 3 x 2 totally depleted from pull overs...

TRX Row and Knee exercises

 

[Ari70]

#Hipsnatch
20x5x2
60x2
70x2
80x1
85x1x3

#Snatch high-pull
90x2
100x2x3

#Quarter (athletic) squat
20x5
70x5
100x2
130x2
160x3 PB

Morgen UB... nu slapen.. wederom een werkdag van meer dan 13.5 uur gedraaid..