floris.sp log

[floris.sp]

Training Maandag 13-09-2021
FH PowerBuilding W1-UB2
BW 98,5
80min

WARMUP
4min Fietsen
Front/Sideraises
Latpulley

Bench
2x8x20
5x60
1x80
5x87,5
5x87,5
5x87,5
5x87,5
5x87,5

Savickaspress
8x31
8x31
8x31
8x31

SUPERSET
Chinups
8xBW
7xBW
7xBW

Dips
6xBW +10
6xBW +10
6xBW +10

Facepulls
15x10
15x12,5

SUPERSET
Sideraises
7x10
7x10

CARDIO
10min Fietsen

 

[floris.sp]

Training Dinsdag 14-09-2021
FH PowerBuilding W2-LB1
BW 98,5
80min

WARMUP
5min Fietsen
TKE
BWsquats

Squat
2x5x20
5x60
3x90
Riem om
5x103
5x103
5x103
5x103

RDL
5x80
8x110
7x110
6x110

Legextension (Lying -> seated)
10x20 -> 5x20
10x20 -> 5x20
10x20 -> 5x20

SUPERSET
Legcurl
12x20
12x20
12x20

ABwheel
6xBW
6xBW

Chrunches
10xBW
10xBW
10xBW

 

[floris.sp]

Training Vrijdag 17-09-2021
FH PowerBuilding W2-UB1
BW 98,7
70min

WARMUP
4min Fietsen
Front/Sideraises
Latpulley

Savickaspress
2x5x20
5x30
5x42
5x42
4x42
4x42

SUPERSET
Chinups
6xBW
5xBW +10
3xBW +15 @9
3xBW +15 @9.5 (langzaam zakken laatste rep)

Small Bench
5x60
5x82
5x82
5x82
*energie werd hier stuk minder

Shrugs
10x82,5
10x82,5
10x82,5

SUPERSET
Dips
10xBW
8xBW
8xBW

Sideraises
8x10
8x10

CARDIO
10min Fietsen

 

[floris.sp]

Gisteren dagje naar DTM geweest dus wat anders en meer gegeten.

Training Zondag 19-09-2021
FH PowerBuilding W2-LB2
100min

WARMUP
5min Fietsen
TKE
BWsquats

Squat
2x5x20
5x60
3x90
3x105
Riem om
2x120 @8.5
2x120 @9

Frontsquat
5x62,5 *best heavy
5x62,5

Deadlift
5x70
3x120
1x160
2x182,5 @8.5
2x182,5
2x182,5

BarbellRow
8x65
8x65
6x65

SUPERSET
Legcurl
15x20
12x20
12x20

Farmerswalk (gewicht per hand)
20m x40kg
30m x40kg
30m x40kg
25m x40kg

Plank
45sec BW
45sec BW

CARDIO
12min Fietsen

 

[floris.sp]

Training Maandag 20-09-2021
FH PowerBuilding W2-UB2
BW 98,8
75min

WARMUP
5min Fietsen
Front/Sideraises
Latpulley

Bench
2x8x20
5x60
2x80
5x88,5
5x88,5
5x88,5
5x88,5

Savickaspress
8x32
8x32
8x32

SUPERSET
Chinups
9xBW
7xBW
7xBW
*vorige keer 8/7/7xBW

Dips
7xBW +10
6xBW +10
6xBW +10
*vorige keer 6/6/6xBW +10

Facepulls
15x12,5
15x12,5
15x12,5

SUPERSET
Sideraises
7x10
7x10
7x10

CARDIO
15min Fietsen

 

[floris.sp]

Door deadlines op het werk (indienen offertes grote aanbesteding) en de bijkomende stress van de afgelopen paar dagen vandaag wat minder setjes gedraaid.

Training Woensdag 22-09-2021
FH PowerBuilding W3-LB1
BW 98,7
80min

WARMUP
5min Fietsen
TKE
BWsquats

Squat
2x5x20
5x60
3x90
Riem om
5x104
5x104
5x104

RDL
5x80
9x110
8x110
6x110

Legextension (Lying -> seated)
10x22,5-> 8x22,5
10x22,5 -> 5x22,5

SUPERSET
Legcurl
12x22,5
10x22,5

ABwheel
7xBW
6xBW
5xBW

CARDIO
15min Fietsen

 

[floris.sp]

Hele wel al vrijwel hetzelfde BW. Wel extra cardio gedaan dus verwacht in de aankomende paar dagen wel flinke drop door waterflush.

Training Vrijdag 24-09-2021
FH PowerBuilding W3-UB1
BW 98,4
90min

WARMUP
5min Fietsen
Front/Sideraises
Latpulley

Savickaspress
2x5x20
5x30
5x42,5
5x42,5
5x42,5
5x42,5
*2e week moeizaam dus volgende week gelijkhouden

SUPERSET
Chinups
6xBW
5xBW +10
4xBW +15
3xBW +15 @9

Small Bench
5x60
5x83
5x83
5x83
5x83

Shrugs
10x85
10x85
10x85

SUPERSET
Dips
10xBW
10xBW
8xBW

Sideraises
8x10
7x10
7x10

CARDIO
15min Fietsen

 

[floris.sp]

Training Zondag 26-09-2021
FH PowerBuilding W3-LB2
BW 97,9
95min (ex cardio)

WARMUP
5min Fietsen
TKE
BWsquats

Squat
2x5x20
5x60
3x90
3x105
Riem om
1x122,5 @9
1x122,5 @10 *lichte grind
Riem af
8x80 *zonder sleeves

Deadlift
5x80
3x130
1x170
1x190
Riem om
1x202,5
1x202,5
Riem af
8x150 *halverwege mixedgrip

BarbellRow
8x65
8x65
7x65

SUPERSET
Legcurl
12x22,5
10x22,5
10x22,5

Plank
45sec BW
45sec BW

Chrunches
10xBW
8xBW
8xBW

CARDIO
37min Fietsen (buiten)

 

[floris.sp]

Training Dinsdag 28-09-2021
FH PowerBuilding W3-UB2
BW 98,1
70min

WARMUP
5min Fietsen
Front/Sideraises
Latpulley

Bench
2x8x20
5x60
3x80
5x89,5
5x89,5
5x89,5
5x89,5

OHP (buiten)
5x20
5x50
1x60
1x65

Savickaspress
8x30
8x30

SUPERSET
Chinups
9xBW
7xBW
7xBW

Dips
5xBW +10
5xBW +15
5xBW +15

Facepulls
8x40
8x40

SUPERSET
Sideraises
8x10
8x10

CARDIO
*drukke dag op werk dus geskipt

 

[floris.sp]

Training Donderdag 30-09-2021
FH PowerBuilding W4-LB1
BW 97,6
80min

WARMUP
5min Fietsen
TKE
BWsquats

Squat
2x5x20
5x60
3x90
Riem om
5x105
5x105
5x105
3x105
*zelfde gewicht volgende LB1

Frontsquat
5x60
5x60

RDL
5x90
8x110
8x110
8x110

Legextension (Lying -> seated)
10x22,5 -> 5x22,5
10x22,5 -> 5x22,5
10x22,5 -> 5x22,5

SUPERSET
Legcurl
12x22,5
10x22,5
10x22,5

ABwheel
6xBW
6xBW
6xBW

Chrunches
8xBW +5
8xBW +5

COOLINGDOWN
4min Fietsen

 

[floris.sp]

Even kleine deload. Morgen midweekje naar Landal dus Zaterdag weer normale training ipv deload. Heb dus toch genoeg rust gehad.

Training Zondag 03-10-2021
FH PowerBuilding W4-LB2 DELOAD
BW 99,3 (cheat)
40min

WARMUP
5min Fietsen
TKE
BWsquats

Squat
2x5x20
5x60
5x80
5x80

Deadlift
5x60
3x120
2x160
2x160

TRX Row
8xBW
8xBW


Training Vrijdag 01-10-2021
FH PowerBuilding W4-UB1 DELOAD
BW 97,8
25min

WARMUP
3min Fietsen
Front/Sideraises
Latpulley

OHP (seated)
2x5x20
5x30
5x30 +10kg on bands
5x30 +10kg on bands

Small Bench
5x60
5x70
5x70

Chinups
5xBW
5xBW

SUPERSET
Dips
5xBW
5xBW

 

[floris.sp]

miste wat kracht en uithoudingsvermogen qua reps. Weer even rustig opbouwen naar de gewenste sets/reps.

Training Zaterdag 09-10-2021
FH PowerBuilding W5-UB2
BW 99,7
70min

WARMUP
6min Fietsen
Front/Sideraises
Latpulley

Bench
2x8x20
5x60
3x80
3x95
4x90
4x90

SUPERSET
Chinups
6xBW
5xBW
5xBW
*pees rechteronderarm flink op spanning

OHP (seated)
8x30 +10kg on bands
5x30 +10kg on bands
5x30 +10kg on bands

SUPERSET
Latpulley (Hammergrip)
10x60
8x70

Dips
7xBW +10
6xBW +10

Facepulls
15x15
15x15

SUPERSET
Sideraises
7x10
7x10

BBcurl
8x30
8x30

CARDIO
10min Fietsen

 

[floris.sp]

Training Zondag 10-10-2021
FH PowerBuilding W5-LB1
BW 99,6
90min

WARMUP
6min Fietsen
TKE
BWsquats

Squat
2x5x20
5x60
3x90
Riem om
5x106 @8
5x106
5x106 @8.5
5x106 @9
5x106

RDL
5x90
8x112,5
7x112,5
6x112,5

Legextension (Lying -> seated)
10x22,5 -> 5x22,5
10x22,5 -> 5x22,5

SUPERSET
Legcurl
10x22,5
10x22,5

ABwheel (partial)
8xBW
8xBW
6xBW

Sit-ups
10xBW
10xBW

COOLINGDOWN
5min Fietsen

 

[floris.sp]

Ondanks paar nachten niet optimaal geslapen toch prima training neergezet.

Training Dinsdag 12-10-2021
FH PowerBuilding W5-UB1
BW 99,2
75min

WARMUP
5min Fietsen
Front/Sideraises
Latpulley

OHP (seated, no back support)
2x5x20
5x30
5x35 +10kg on bands
5x35 +10kg on bands
5x35 +10kg on bands
5x35 +10kg on bands
5x35 +10kg on bands

Small Bench
5x60
4x85
4x85
4x85
4x85
4x85

Chinups
5xBW
4xBW +15
3xBW +15
5xBW

SUPERSET
Dips
10xBW
10xBW
9xBW

Shrugs
10x90
10x90
10x90
10x90

Latpulley
8x60
8x60

SUPERSET
Sideraises
9x10
8x10
7x10

 

[floris.sp]

Training Woensdag 13-10-2021
FH PowerBuilding W5-LB2
BW 99,5
80min

WARMUP
5min Fietsen
TKE
BWsquats

Squat
2x5x20
5x60
5x90
3x107,5
Riem om
2x120
2x120

Frontsquat
5x60
5x60
5x60

Deadlift
6x70
3x120
3x150 *overhand geen magnesium
3x180
Riem om
1x200 *2e fail
1x200 @10
*rug toch te vermoeid van gisteren

Legcurl
12x22,5
12x22,5
12x22,5
8x22,5

Sit-ups
10xBW +5
10xBW +5
10xBW +5
14xBW

 

[floris.sp]

Korte training, niet helemaal fit en slecht geslapen.

Training Vrijdag 15-10-2021
FH PowerBuilding W5-UB2 (zonder Bench)
BW 99,8
45min

WARMUP
5min Fietsen
Front/Sideraises
Latpulley

Frontpress
2x8x20
5x30
8x40
8x40
5x45
5x45
3x47,5
3x47,5
2x50
2x50

Pullups
1-2-3
1-2
1

BarbellRow
8x60
8x60
8x60

 

[floris.sp]

Training Zaterdag 16-10-2021
FH PowerBuilding W5-UB3
BW 99,3

Bench
2x8x20
5x60
3x80
1x90
1x102,5 @9.5

Incline Bench
8x50
8x60
8x60
8x60

Pullups
3xBW
3xBW
3xBW

Dips
8xBW
8xBW
8xBW

BBcurl
15x20
12x20
12x20

 

[floris.sp]

Training Maandag 18-10-2021
FH PowerBuilding W6-LB1
BW 99,9
90min

WARMUP
5min Fietsen
TKE
BWsquats

Squat
2x5x20
5x60
3x90
Riem om
5x107
5x107
5x107
5x107 Video
5x107

Frontsquat
8x60
5x60
5x60
*uitbouwen naar 3x8

RDL
5x90
8x112,5
8x112,5
7x112,5

Legextension (Lying -> seated)
10x22,5 -> 6x22,5
10x22,5 -> 6x22,5
10x22,5 -> 2x22,5 *3e fail

SUPERSET
Legcurl
12x22,5
12x22,5
12x22,5
8x22,5

ABwheel (partial)
8xBW
8xBW
*klein btj last van onderrug

Chrunches
15xBW
15xBW
10xBW (L+R)
10xBW (L+R)

 

[floris.sp]

Laatste keer dat ik 1x107,5 benchpress deed was jaar geleden @105,1BW.

Training Dinsdag 19-10-2021
FH PowerBuilding W6-UB1
BW 99,3
75min

WARMUP
5min Fietsen
Front/Sideraises
Latpulley

Bench
2x8x20
5x60
3x80
1x95
1x105 (Video)
1x107,5 @10
1x105 @9

SUPERSET
Pullups
3xBW
3xBW
3xBW
3xBW
3xBW

Neckpress
8x20
8x40
8x40
8x40
8x40

Small Bench
5x60
5x85
5x85
5x85
5x85

Shrugs
10x95
10x95
10x95
8x95

SUPERSET
Dips
10xBW
10xBW
10xBW

Facepulls
15x20
15x20
15x20

SUPERSET
Sideraises
10x10
10x10
7x10

 

[floris.sp]

Training Vrijdag 22-10-2021
FH PowerBuilding W6-LB2
BW 99,8
80min

WARMUP
5min Fietsen
TKE
BWsquats

PinSquat @Bottom-12 (ME)
2x5x20
5x60
3x80
2x90
Riem om
1x95
1x100
1x102,5

Frontsquat
5x60
5x62,5
5x62,5

Deficit Deadlift (9,5cm)
5x62,5
5x100
5x110
3x120
3x120

BarbellRow
8x60
8x65
8x65
8x65

Legcurl
15x20
15x20
12x20

SUPERSET
Legraises (on dipbars)
10xBW
10xBW
7xBW

Plank
40sec
40sec