- Lid geworden
- 17 nov 2002
- Berichten
- 19.637
- Waardering
- 901
- Lengte
- 1m72
- Massa
- 88kg
- Topic Starter
- #2.121
Log clean & push jerk (kleine log):
3x32 kg
3x52 kg
3x72 kg
<belt om>
3x82 kg
3x82 kg
3x82 kg
3x82 kg
Even wat extra volume pakken op de jerk om de beweging erin te krijgen
Full front squat:
5x20 kg
5x60 kg
<belt om>
5x60 kg +2 doubled red mini bands
5x80 kg +2 doubled red mini bands
5x80 kg +2 doubled red mini bands
5x85 kg +2 doubled red mini bands
5x85 kg +2 doubled red mini bands
5x85 kg +2 doubled red mini bands
Bench press:
8x60 kg
8x90 kg
8x95 kg
8x95 kg
Incline dumbbell curl:
8x12,5 kg
8x17,5 kg
8x20 kg
7x20 kg
Yoke (speed):
130 kg 2x16m
170 kg 2x8m
<belt om>
220 kg 2x8m
220 kg 2x8m
220 kg 2x8m
Cable exo rotation (overhead):
8x2,5 kg L&R
8x2,5 kg L&R
Cable exo rotation:
10x2,5 kg L&R
10x5 kg L&R
Cable endo rotation:
10x5 kg L&R
10x7,5 kg L&R
Dumbbell unilateral lateral raise:
8x7,5 kg L&R
8x10 kg L&R
8x12,5 kg L&R
EZ-bar wrist curl:
20x7,5 kg
12x12,5 kg
12x12,5 kg
3x32 kg
3x52 kg
3x72 kg
<belt om>
3x82 kg
3x82 kg
3x82 kg
3x82 kg
Even wat extra volume pakken op de jerk om de beweging erin te krijgen
Full front squat:
5x20 kg
5x60 kg
<belt om>
5x60 kg +2 doubled red mini bands
5x80 kg +2 doubled red mini bands
5x80 kg +2 doubled red mini bands
5x85 kg +2 doubled red mini bands
5x85 kg +2 doubled red mini bands
5x85 kg +2 doubled red mini bands
Bench press:
8x60 kg
8x90 kg
8x95 kg
8x95 kg
Incline dumbbell curl:
8x12,5 kg
8x17,5 kg
8x20 kg
7x20 kg
Yoke (speed):
130 kg 2x16m
170 kg 2x8m
<belt om>
220 kg 2x8m
220 kg 2x8m
220 kg 2x8m
Cable exo rotation (overhead):
8x2,5 kg L&R
8x2,5 kg L&R
Cable exo rotation:
10x2,5 kg L&R
10x5 kg L&R
Cable endo rotation:
10x5 kg L&R
10x7,5 kg L&R
Dumbbell unilateral lateral raise:
8x7,5 kg L&R
8x10 kg L&R
8x12,5 kg L&R
EZ-bar wrist curl:
20x7,5 kg
12x12,5 kg
12x12,5 kg