John Ove's Krachtlog

[JOHN OVE]

training vrijdag

oef 1 small bankdrukken + holding bar core

5x10x50 + 5x10met 50

oef 2 plates loaded wide pull downs

4x15x100

oef 3 the Bear ( powercleans + front squats + oh press + back squats + neckpress )

5/5/5/5/5 x 30 - 1min rest
5/5/5/5/5 x 30
5/5/5/5/5 x 30
5/5/5/55 x 30 - zware kost man

oef 4 z press

3x20x20

oef 5 single arm cable rows

4x10/10x25

oef 6 squats + airsquats

4x10x50 + 4x10

oef 7 cable rope tri ext + db curls a 14

3x15x30 + 3x10/10 x 14

oef 8 db hammer curls + cable stang tri ext

3x/10/10 x 14 + 3x15x40

oef 9 cardioduur crossfiets 20 min

oef 10 cardioduur fiets 20 min

done - nice weekend

 

[JOHN OVE]

training maandag

oef 1 bankdrukken + burpees

10/9/8/7/6/5/4/3 + 1/2/3/4/5/6/7/8 x bp

oef 2 schuin db drukken

12x26
12x26
12x26

oef 3 flyes

12x20
12x20
12x20

oef 4

one arm db rows

10/10x20
10/10x22
10/10x24
10/10x26
10/10x28

oef 5 bb rows bovenhands + onderhands

10x30+10x30
10x40 +10x40
10x50+10x50
10x60+10x60

oef 6 bb curls + cable tri ext

3x15x25 + 3x15x30/40/50
3x10x25 + 3x15x30

oef 7 1000 mtr roeien

oef 8 20 min cardio hardloop interval

oef 9 15 min cardioduur fiets

done baby

 

[JOHN OVE]

training woensdag

oef 1 legextenions

15x40/40/45/45/50/50

oef 2 squats

10x40/50
3x60/70/80/90/100

oef 3 deadlifts

3x60/80/100/110/120

oef 4 legpress plates loaded

5x10x100

oef 5 standing legcurls

3x15x25

oef 6 cardio duur crossfiets 20 min

oef 7 cardio duur fiets 20 min


training vrijdag

oef 1 schuin db drukken

10x20/22/24/26
6x30/30/30

oef 2 plates loaded wide grip pull downs + o h press - geen rust

7 x 10x90 + 7 x 10x20

oef 3 powercleans + overhead press

3x5x40 + 3x5x40

oef 4 bb rows + boxjumps a 50 cm

5x10x60 + 5x10

oef 5 nose breaker

3x15x35

oef 6 db side raises

3x15x12

oef 7 curls + cable tri ext

10x30 + 15x15 + 15x14
10x30 + 15x15 + 15x14
8x16/16 + 15x30/30
2x10x30 + 2x15x50

oef 8 cardio duur hardlopen 20 min

done

 

[JOHN OVE]

training maandag

oef 1 bankdrukken + bb rows + burpees - 50 sec rust

8x60 + 8x60 + 3x
8x60 + 8x60 + 3x
8x60 + 8x60 + 3x
8x60 + 8x60 + 3x
8x60 + 8x60 + 3x

oef 2 db trusthers - 30 sec rust

10x12
10x12
10x12
10x12
10x12

oef 3 z press + airsquats - no rest

15x20 + 15x
15x20 + 15x
15x20 + 15x
15x20 + 15x

oef 4 plates loaded wide pull downs

10x80
10x90
10x100
10x110
10x120

oef 5 cable tri ext

2x20x40 - stang
2x15x30 - rope
2x20x50 - kromme stang

oef 6 db curls on the rack

5/5x12/14/16 + 3/3x18 + 1/1x20
3/3x18 + 5/5x16/14/12

oef 7 crossfiets cardio duur 30 min

oef 8 fiets cadio duur 15 min

done baby

 

[JOHN OVE]

training dinsdag

oef 1 wijd optrekken

10x
10x
8x
8x
6x
3x
1x

oef 2 peckdecks

15x30
15x35
15x40
15x45
15x50

oef 3 1000 mtr roeien

oef 4 the bear
powercleans/frontsquats/o h press/squats/neckpress - no rest - tussen 1 set 1 min rust

5/5/5/5/5 x 30
5/5/5/5/5 x 30
5/5/5/5/5 x 30
5/5/5/5/5 x 30
5/5/5/5/5 x 30 - nice

oef 5 bb curls + bal curl

5x15x20 + 5x15x6

oef 6 small bankdrukken + benchdips

5x12x50 + 5x15

oef 7 cardio fietsduur 20 min
cardio crossfiets duur 20 min

done

 

[JOHN OVE]

training woensdag

oef 1 incline db press + one arm db rows

10x20 + 10x20
10x22 + 10x22
10x24 + 10x24
10x26 + 10x26
10x28 + 10x28 - 45 sec rust

oef 2 plates loaded wide pull downs + oh press

5x10x100 + 5x10x30 - no rest

oef 3 squats + airsquats

5x40/50/60/70/80 + 5x15 - 30 sec rest

oef 4 db side raises

4x15x12

oef 5 burpees + boxjumps - 30 sec rust

5x3 + 5x10

oef 6 incline db curls a 14 kg + 6kg

4x8x14 + 4x10x6

oef 7 cable tri ext to failure

one arm 15/12/8x amraps
stang schuin groot 50/40/30 x amraps
rope 30/25/20 x amraps
stang recht 40/30/20 x amraps
stang klein 50/40/30 x amraps

oef 8 cardio duur crossfiets 20 min
fiets 25 min

done baby

 

[JOHN OVE]

training maandag

oef 1 bankdrukken + burpees + bb rows

5x40/45/50/55/60/65/70/75 + 8x3 + 5x40/45/50/5/60/65/70/75

oef 2 incline flyes + incline db press

5x5x18/20/22/24/26 + 5x5x18/20/22/24/26

oef 3 triset db bent over lat + db side raises + db front raises

3x15x10 + 3x15x10 + 3x15x10

oef 4 plates loaded wide pull downs + oh press

7x10x80 + 7x20 - no rest

oef 5 small bankdrukken

4x15x50

oef 6 triset triceps/biceps/triceps

kromme stang 20x40 + bb curls15x20 + 20x40
rope 18x30 + bb curls 15x20 + 15x30
rechte stang 20x40 + bb curls + 18x40
one arm 12x15 + bb curls 15x20 + 15x15

oef 7 1000 mtr roeien

oef 8 cardio hardloop interval 20 min

oef 9 cardio fiets duur 15 min

done

 

[JOHN OVE]

training dinsdag

oef 1 legexenions

15x40/45/50/55/60

oef 2 legcurls

15/15/15/10/10 x 20/25/30/30/30

oef 3 squats + balcore + squats

5x60 + 10x + 5x60
5x70 + 10x + 5x70
5x80 + 10x + 5x80
3x90 + 10x + 3x90

oef 4 powercleans + box step up a 30 cm

4x5x30 + 4x10+30kg

oef 5 powersnatch + box step up a 30 cm

5x1x30 + 5x3+30kg

ps 2 oef toegevoegd die regelmatig gaan terugkeren
puur om explosiviteit met uithoudingsvermogen samen te voegen
bedoeling is om met het gewicht de stappen te maken

oef 6 cardio duur crossfiets 20 min

done

 

[JOHN OVE]

training zaterdag

oef 1 powerclean + f squat + oh press + squat + neckpress = 1 set zonder rust

6/6/6/6/6 x 30
6/6/6/6/6 x 30
6/6/6/6/6 x 30
6/6/6/6/6 x 30

oef 2 powercleans + box stap met dat gewicht

5x+8x 30
5x+8x 30
5x+8x 30
5x+8x 30

oef 3 powersnatch + box stap met dat gewicht

4 x 3 x 30 + 4x5x30

oef 4 burpees + boxjumps

4x5 + 4x10 - toen ging het licht uit

oef 5 bb curls + cable tri ext

4x15x20 + 4x25x30

oef 6 30 min cardioduur fiets

com uithoudingsvermogen behoorlijk getraind +

done

training maandag

oef 1 rear delts flyes

15x30
12x35
12x40
12x45

oef 2 bankdrukken reps maken met 70 kg

7/5/5/5/4/3 x

oef 3 burpees + boxjumps

4x5 + 4x5

oef 4 plates loaded wide pull downs + oh press met no rest

5x10x100 + 5x5x30

oef 5 db side raises

10x12/14/16
15x10

com nice die 16

oef 6 face pulls

10x30
10x35
10x40
10x45

oef 7 cable tric ext to failure

rope 30/25/20
stang recht 40/30/20
stang krom 40/30/20

oef 8 cardio hardloop interval 25 min
1min op 1 min af

oef 9 15 min cardioduur fiets

done baby

 

[JOHN OVE]

training dinsdag

oef 1 legextenions

4x15x40 - 10 sec rust

oef 2 cable legpress one leg + cable legpress

3x10/10x50 + 3x10x50

oef 3 cable legpress

10x100
10x105
10x110

oef 4 squats

15/12/10/8 x 50/60/70/80

oef 5 frontsquats

3x10x40

oef 6 airsquats + froghobs

3x15 + 3x5

oef 7 staand legcurls + core

3x10x20

oef 8 cardio duur 30 min crossfiets

done

 

[JOHN OVE]

training woensdag - komt beter uit zo deze week

oef 1 plates loaded one arm wide pull downs

10/10x20
10/10x40
10/10x60
10/10x70
10x140
10x150 - 2 handen

oef 2 t bar rows

3x15x60

oef 3 one arm db rows

3x10/10x30

oef 4 cable wide gripp rows

3x10x50

oef 5 kettlebelt + bb rows

3x10x10 + 3x10x60

oef 6 bb curls

3x20/20/15 x 20

oef 7 cable curls to failure

rope met 30/20/10
stang met 40/30/20
machine met 40/30/20

oef 8 cardio duur fiets 30 min

done

 

[JOHN OVE]

training vrijdag middag

oef 1 the bear ( powercleans/frontsquats/o h press / squats / neckpress )

7/7/7/7/7 x 30
7/7/7/7/7 x 30
7/7/7/7/7 x 30

oef 2 powersnatch + step up

3x3xx30 + 3x5

oef 3 deadlifts + push ups

3x5x80 + 3x10

oef 4 deadlifts + boxjumps

3x3x80 + 3x5

oef 5 high pulls + box jumps

3x8x30 + 3x5

oef 6 bb curls + cable tri ext to failure

20x20 + rope a 30 kg
20x20 + kromme stang a 40 kg
20x20 + rechte stang a 40 kg
20x20 + one arm a 15 kg
20x20 + overhead a 30 kg

oef 7 cardio interval 30 sec op , 30 sec af

10 min hardlopen
10 min crossfiets
10 min fiets

done baby - nice weekend

 

[JOHN OVE]

training maandag middag

oef 1 optrekken x bw

5x5

oef 2 cable legpress

15x50
15x70
15x90
15x110

oef 3 squats

10x40
5x60
3x80
1x90
1x100
1x110
1x120
15x60

oef 4 bankdrukken

10x40
5x60
3x70
1x80
1x85
1x90
27x45

oef 5 overhead press

10x30
5x40
1x40
3x50
1x50
1x60
1x60
18x30

oef 6 bb curls

25x20
25x20
25x20

oef 7 cable tri ex

25x40
25x40
25x40

oef 8 1000 mtr roeien

oef 9 cardio duur 15 min fiets

 

[JOHN OVE]

training woensdagochend

oef 1 cable converging chestpress

20x25
15x30
15x40
15x45
20x25

oef 2 bankdrukken + db drukken - no rest

5x5x70 + 5x15x20

oef 3 schuin db drukken

3x15x26

oef 4 barbell trusthers

3x8x30

oef 5 powersnatch

5 x 3 voorbeweging + 5x1x30

oef 6 small bankdrukken + goblet squats

3x15x50 + 3x8x24

oef 7 db side raises + db hammer curls

3x10x12 + 3x8x12

oef 8 cable rope tri ext + overhead tri ext

3x15x25 + 3x10x25

oef 9 cardio duur 30 min fiets

done

 

[JOHN OVE]

training donderdag ochtend

oef 1 2000 mtr roeien

oef 2 plates wide pull downs + overhead press - no rest

6x10x80 + 6x8x30

oef 3 powercleans + front squats

3x8x40 + 3x8x40

oef 4 bb rows + stiff deadlifts

3x10x60 + 3x8x60

oef 5 one arm db rows + db holds a 30 sec

3x8/8/ x 32 + 14/16/18 x 30 sec

oef 6 db curls + db hammer curls

5x12 + 5x12
5x14 + 5x14
5x16 + 5x16

oef 7 bb curls + cable stang tri ext

3x10x25 + 3 x20 x 40

oef 8 cable tri ext

3x25/20/15 x 40/45/50

oef 9 cardio duur 20 min crossfiets
cardio duur 20 min fiets

done weekend baby

 

[JOHN OVE]

training maandag ochtend

oef 1 bankdrukken + burpees

10/9//8/7/6/5/4/3/2 x 60 + 1/2/3/4/5/6/7/8/9 x bp

oef 2 wijd bankdrukken + small bankdrukken

3x15x40 + 3x10x40

oef 3 flyes + schuin db drukken

10/8/5 x 22 + 10/8/5 x 22

oef 4 bb rows

4x10x60

oef 5 oef z press

3x15x20

oef 6 db side raises + db curls

3x10x12 + 3x10x12

oef 7 bb curls + bal curls

3x15x20 + 3x10x6

oef 8 cardio

2000 mtr roeien
10 min hardlopen interval
10 min fiets duur

done

 

[JOHN OVE]

training donderdagochtend

oef 1 the bear - powercleans/frontsquats/oh press/backsquats/neckpress a 30 kg
3 rondes zonder rust
8/8/8/8/8 x 30
8/8/8/8/8 x 30
8/8/8/8/8 x 30

com op naar de 9 reps

oef 2 frontsquats box step up a 40 cm a 30 kg
10x30
10x30
10x30

oef 3 backsquats box step up a 40 cm a 30 kg
10x30
10x30
10x30

oef 4 squats

5x60
3x80
3x90
3x90
3x90

oef 5 stiff deadlifts

3x10x 60 kg

oef 6 platesloaded legpress

3x15x100 kg

oef 7 staand legcurls

3x10x20kg

oef 8 cardio 2000 mtr roeien + 15 min cardio duur fiets

done

 

[JOHN OVE]

training vrijdagochtend

oef 1 pull ups
8/8//8/8/6/4/3/3 - nice

oef 2 2000 mtr roeien

oef 3 burpees + boxstep up a 50 cm - no rest

4x5 + 4x10

oef 5 deadlifts + opdrukken

4x5x80 + 4x5

oef 6 kettebelt swing a 10 kg + db side raises

3x10 + 3x10x14

oef 7 oh press + wide pull downs - no rest

5x10x30 + 5x10x80

oef 8 biceps + triceps

bb curls 3 x15x20 + rope 3x10x30
db hammer curls 2x10x16 + stang krom 2x15x40
cable curls 2x10x40 + stang recht 2x15x40

oef 9 cardio 20 min duur fiets

done baby

 

[Mentat]

training vrijdagochtend

oef 1 pull ups
8/8//8/8/6/4/3/3 - nice

Mooie aantallen, op naar de 50.


Hoeveel rust tussen de sets?

En betekent de de dubble streep na de tweede 8 iets?

 

[JOHN OVE]

30 sec tussen de sets - prima dacht ik zo

training woensdagochtend

oef 1 bankdrukken + burpees

15x40 + 5x
15x45 + 5x
15x50 + 5x
15x55 + 5x
15x60 + 5x
10x65 + 5x
8x70 + 5x

oef 2 powercleans

4x5x40

oef 3 squats + airsquats

10x40 + 15x
10x50 + 15x
10x60 + 15x
10x70 + 15x

oef 4 barbell rows

15x60
15x60
15x60
15x60

oef 5 db side raises

10x12
10x14
10x14
10x14

oef 6 bb curls

25x20
25x20
25x20
20x20

oef 7 triceps

stang 2x20x40
one arm 2x20x15
rope 2x15x30

oef 8 cardio 30 min crossfiets + 15 min hardlopen

done