John Ove's Krachtlog

[JOHN OVE]

week 9 dag 4 massa amraps

cardio 10m crossfiets/10m hardlopen/ 10m fiets

overhead press

40/40/40 kg

db bent over laterals

12/12/12kg

db side raises

10/10/10

db shrugs

24/24/24

db hammer curls + cable tri ext

14/14/14 + 15/20/25

done

weekend baby

 

[JOHN OVE]

week 10 dag 1 massa amraps

cardio 20 min fiets + 10 min hardlopen

bankdrukken

60/60/60 kg

small bankdrukken

40/40/40 kg

flys

18/18/18 kg

peckdeck

40/40/40 kg

cable tri etx rope

15/15/15 kg

single arm tri etx

5/5/5 kg

done

 

[JOHN OVE]

week 10 dag 2 massa amraps

cardio 15 min crossfiets/15 min hardlopen

bb rows

60/60/60 kg

plates loaded one arm rows

30/30/30 kg

cable wide pull downs

50/50/50 kg

cable close gripp ull downs

50/50/50 kg

bb curls

20/20/20 kg

db hammer curls

14/14/14 kg

done baby

 

[JOHN OVE]

week 10 dag 3 massa amraps

cardio 45 min 20 min hardlopen/25 min fiets

legcurls + core

35/35/35 kg

legpress + core

110/110/110 kg

legextenions

50/50/50 kg

kuiten

100/100/100 kg

hacksquats

80/80/80 kg

done

 

[JOHN OVE]

week 10 dag 4 massa amaps ( training vrijdag )

cardio 25 min crossfiets / 20 min hardlopen

db bent over lat

12/12/12 kg

db side raises

10/10/10 kg

overhead press

50/50/50 kg

sset

bb curls 20/20/20 kg + cable rope tri etx 15/15/15

arm curls 20/20/20 + machine tri etx 30/30/30

done

 

[JOHN OVE]

week 11 dag 1 massa amraps

cardio 20 min hardlopen/20 min crossfiets / 2 min roeien

chestpress

60/60/60 kg

incline chestpress

50/50/50 kg

wide gripp chestpress

70/70/70

cable cross overs

15/15/15 kg

cable tri etx

stang 20/20/20 kg

single arm 5/5/5 kg

done

 

[JOHN OVE]

week 11 dag 2 massa amraps

cardio 45 min

cable rows

40/40/40 kg

plates loades wide rows

70/70/70

single arm rows

30/30/30 kg

wide gripp p downs

80/80/80 kg

bb curls

20/20/20 kg

hammer gripp cable rows

15/15/15 kg

done

 

[JOHN OVE]

week 11 dag 3 en 4 massa amraps

cardio 45 min

legcurls

35/35/35/ kg

legextenions

50/50/50 kg

legpress + core

120/120/120 / kg

hacksquats

80/80/80/ kg

kuiten

3 sets x bw

overhead press

50/50/50/ kg

db bent over lat

12/12/12 kg

db side raises

10/10/10 kg

db shrugs

20/20/20 kg

bb curls + cable tri etx

20/20/20 kg + 25/25/25 kg

db hammer curls + cable rope etx

14/14/14 kg + 15/15/15 kg

pfff done

ps geen tijd de komende dagen vandaar deze training

 

[JOHN OVE]

week 12 dag 1 kracht 5/3/1

ps effe wat geschoven met dagen

cardio 45 min

overheadpress

10x20
10x20
10x20
5x40
5x45
14x50

db side raises

5x15x12

chinups

10
10
10
10
8

bb rows

3x10x70

db press

3x10x28

core 2 oef

 

[JOHN OVE]

week 12 dag 2 kracht 5/3/1

cardio 40 min

tricepsdips x bw

3x10

bb curls

3x10x30

deadlifts

10x50
10x50
10x90
5x110
5x120
10x130

plates loaded legpress

5x15x160

legextenions

5x10x60

hacksquats

5x10x80

done

 

[JOHN OVE]

week 12 dag 3 kracht 5/3/1/

good training - mooie afsluiter van de week

cardio 45 min fiets

tricepsdips x bw

10x
10x
10x

bb curls

3x10x30

bankdrukken

20xstang
10x30
10x30
5x50
5x60
12x70

db bench press

15x26
11x26
10x26
10x26
10x26

bb rows

5x10x70

smith machine shoulder press

3x15x30

chin ups

10x
10x
10x

core 2 oef

done

 

[JOHN OVE]

week 13 dag 1 kracht 5/3/1

cardio 45 min crossfiets

tricepsdips x bw

10x
10x
10x

bb curls

3x10x30

overhead press

15x20
15x20
3x40
3x50
14x55

db side raises

5x15x10

chin ups

5x10

plates loaded one arm rows

15x40
15x40
15x40

db benchpress

15x24
15x24
15x24

core 2 oef

done

 

[JOHN OVE]

week 13 dag 2 kracht 5/3/1

cardio 60 min fiets/crossfiets

deadlifts

10x50
10x50
10x90
3x120
3x130
9x140

legpress plates loaded

5x15x160 + core

legextenions

3x12x60

legcurls

3x12x40

kuiten legpress

3x15x120

core 2 oef

done baby

 

[JOHN OVE]

week 13 dag 3 kracht 5/3/1/

cardio 45 min fiets

tricepsdips x bw
10/14/12 x

bb curls

3x10x30

bankdrukken

20xstang
15x30
15x30
10x50
3x60
3x70
10x75

bb rows

5x10x70

small bankdrukken

3x12x50

smith machine shoulder press

3x15x30

chin ups

3x10

corewerk 3 oef

 

[JOHN OVE]

week 14 dag 7 kracht 5/3/1/

cardio 30 crossfiets

tricepsdips x bw
3x10

bb curls
3x10x30

bankdrukken
5x60
5x60
5x60
3x70
7x80 - nice

db benchpress

3x12x26

one arm machine rows

3x12x70

overheadpress

5x40
5x40
5x40
3x50
12x60

db side raises

3x12x10

chin ups

3x10xbw

core 2 oef

done

 

[JOHN OVE]

week 14 dag 8 kracht 5/3/1

cardio 30 min fiets

deadlifts

10x50
10x90
10x90
5x120
5x120
5x120
3x140
7x150

stiff deadlifts

10x60
10x60
10x60

hacksquats

12x100
12x100
12x100

legcurls

12x40
12x40
12x40

legextenions

12x60
12x60
12x60

done baby

ps afsluiter ook van het krachtgedeelte

vanaf do weer het fb schema in

 

[JOHN OVE]

de kracht fase weer ten einde , puur omdat ik daar niet echt meer voor train

week 14 dag 9 FB

cardio 30 min crossfiets

tricepsdips x bw

10x
10x
10x
10x

cable rope tri etx

10x20
10x20
10x20
10x20

chin ups x bw

10x
10x
10x
10x

db shrugs

10x26
10x26
10x26

smith machine shoulder press

10x30
10x30
10x40
10x40

db benchpress

10x26
10x26
10x26
10x26

machine arm curls

10x25
10x25
10x25
10x25

core 3 oef

done

 

[JOHN OVE]

week 14 FB dag 4

cardio 45 min fiets

cable legpress + core

10x120
10x120
10x120
10x120

cable legcurls

10x45
10x45
10x45

bb rows onderhandse gripp

10x70
10x70
10x70
10x70

plates loaded single arm hammer gripp rows

10x50
10x50
10x50
10x50

decline opdrukken

15x
15x
15x
15x

peckdecks

10x50
10x50
10x50

close gripp benchpress

10x50
10x50
10x50
10x50

cable rope tri ext

10x25
10x25
10x25

bb curls

10x30
10x30
10x30

close gripp chin ups

10x
10x
10x

core 3 oef

done baby - pffff

 

[JOHN OVE]

week 1 dag 1 FB

tricepsdips x bw

12x
12x
12x
10x

cable tri etx

12x30
12x30
12x30

chin ups x bw

10x
10x
10x
10x

db shrugs x 34

10x
10x
10x

stiff deadlifts

10x60
10x70
10x70
10x70

db side laterals

10x14
10x14
10x14
10x14

bankdrukken + core

10x50 x10
10x50 x 10
10x70 x 10
10x70 x 10
10x70 x 10

db incline curls

10x14
10x14
10x14

arm curls

10x25
10x25
10x25

cardio hiit 15 min

 

[JOHN OVE]

week 1 dag 2 FB

plates loaded single arm hammer gripp rows

4x10x50/50

plates loaded low rows

3x10x80

overhead press

4x10x50 + hanging leg raises

goblet squats

4x10x20

peckdecks + core

4x10x55

cable rope tri etx

3x10x20

cable single arm tri ext

3x10x10/10

cable rope hammer curls

3x10x25

bb wrist curls

5x10x50

cardio hiit fiets

25sec op / 35 sec af