GHL Log

[GoHeavyLifter]

Maandag 5 Juli 2021

Fat Bar Bench:
20x10x3sets
60x6x3sets
80x3
100x2x3sets

Fat DB Presses:
28x10x6sets

Seated Vhandle row:
40x20x6sets

Seated Fat DB press --> Fat bar press down
18x10 + 20x15 x 5sets

 

[snowke90]

Hoe dafuq heb ik gemist dat de legendarische Jean terug postte? Hoe is het maat?
Groetjes,
Dominique

 

[GoHeavyLifter]

Ik ga hier binnenkort terug wat proberen te loggen. Training van in de week even posten.

WOENSDAG 29 MAART 2023

Rev Band bench:
100x10, 100x10, 140x6, 140x6, 140x6, 140x6

Chins: BWx10x 6sets
superset
Dips: BWx10x6sets

DB presses: 28x15x4sets; 28x30reps

Grip: enkele sets met Tx10 links en rechts

 

[GoHeavyLifter]

VRIJDAG 7 APRIL 2023

Paused box squat:
60x10, 60x10, 100x6, 140x3, 140x3, 160x3

Dimmel DL:
100x10, 100x10, 100x10, 100x10, 100x10

Korte training

 

[Sanca Saxon]

Ik had helemaal gemist dat je terug was, niceness!

 

[GoHeavyLifter]

Zaterdag 8 April 2023

Speed bench press (Double minis)
60x3x10sets

DB press:
34x10reps x4sets

Chins: + weight vest van 10kg
6 reps x 6 sets

Press down --> Hammer curl --> Grippers
20x15 reps 28x 6reps Tx6reps
4 supersets van dit

 

[snoob]

mooi om te zien dat de oldschool nog steeds lift & leeft

 

[GoHeavyLifter]

Hey Simon, alles in orde met jou? Weeral even geleden, proberen terug wat in shape te geraken hier...

 

[snoob]

Hey Simon, alles in orde met jou? Weeral even geleden, proberen terug wat in shape te geraken hier...

ja ben tijdje terug opnieuw serieus begonnen met strongman, in juni doen we nog een gooi naar de Vlaemsche titel

 

[GoHeavyLifter]

Zondag 16 April 2023

Prehab rehab training

BW airsquat superset met walking lunges
10reps --> 10reps Links en rechts
10-15min non stop

Step up BW squat
10reps Links en rechts 6 sets
daarna amrap 45reps links en rechts

Beetje bloodflow en losmaken van de heupen

 

[GoHeavyLifter]

Vrijdag 21 april 2023

Opw: hyper extensions, leg raises, shoulder rotations, face pulls

Rev Band sumo DL: (+-40kg offload onderaan)
60x10, 100x10, 140x3, 180x3, 200x1, 220x1

Back leg raise 10x --> Side leg raise 10x --> Front leg raise 10x ---> Hyper extensions 20x --> Grip training T x10
5 supersets, wat hip lowerback alignment oefening. rustig accessory.

 

[GoHeavyLifter]

Zondag 23 april 2023

Hyper extensions: BW x 10 x 5 sets
Chins + Weight vest 10kg: 8 reps x 5 sets
One arm DB rows: 42x8x5 sets
Shrugs: 42x15x5 sets
Hyper extensions: BWx25x4 sets
Grippers: Tx10 reps x 6 sets

 

[GoHeavyLifter]

Zondag 31 april 2023

Paused box squat:
60x6, 60x6, 100x6, 140x6, 140x6, 160x3
Stiff leg DL slow exc
60x10x8sets
Step up DB squat:
22x6 x 6sets
Hyper ext --> Grippers
BWx15-20 en T/1x4-6 reps

 

[GoHeavyLifter]

Zaterdag 13 mei 2023

DB press:
22x10x2sets opw
28x10x4sets
34x10x4sets

Chins: BWx10x8sets
Hyp ext: BWx20x8sets

St DB press: 18x10x7sets
DB curls: 18x10x7sets

 

[GoHeavyLifter]

Dinsdag 16 mei 2023

Rev Band box squat:
100x10, 100x10, 140x3, 180x3, 200x1, 220x1, 240x1

Hyper extensions:
BWx20x5sets

DB lunges:
22x10x6sets