Snoobs log

[snoob]

16-01-2022 AGVT Week 4 Day 3
Incline press SS rear delt raise ( dead press / 60° / Log / 2-4-X-0 + prone / 30° / supinating / 2-0-1-2 )
5*78 + 5*7,5
5*78 + 5*7,5
5*78 + 5*7,5
5*78 + 5*7,5
5*78 + 5*7,5
5*78 + 5*7,5
5*78 + 5*7,5
5*78 + 5*7,5
5*78 + 5*7,5
5*81 + 5*7,5

Tricep extension SS Lat pulldown ( Standing / overhead / pronated / narrow / EZ-bar / 3-0-X-0 + pronated / wide / 3-0-X-0 )
12*28 + 12*50
10*33 + 10*55
10*33 + 10*60

Log set 9-10:

Watch 16-01-2022 78kg incline log set 9 | Streamable

Watch "16-01-2022 78kg incline log set 9" on Streamable.

streamable.com

Watch 16-01-2022 81kg incline log set 10 | Streamable

Watch "16-01-2022 81kg incline log set 10" on Streamable.

streamable.com

Rear delt set 7:

Watch 16-01-2022 7,5kg rear delt raise set 7 | Streamable

Watch "16-01-2022 7,5kg rear delt raise set 7" on Streamable.

streamable.com

Tricep extension set 3:

Watch 16-01-2022 33kg tricep extension set 3 | Streamable

Watch "16-01-2022 33kg tricep extension set 3" on Streamable.

streamable.com

Pulldown set 3:

Watch 16-01-2022 60kg pulldown set 3 | Streamable

Watch "16-01-2022 60kg pulldown set 3" on Streamable.

streamable.com

 

[snoob]

19-01-2022 AGVT Week 4 Day 4
Deadlift ( snatch grip / 3-1-X-0 )
5*60
3*100
5*132,5
5*132,5
5*132,5
5*132,5
5*132,5
5*132,5
5*132,5
5*132,5
5*140
5*140
5*140

Lunge SS Windmill( barbell / walking / 1-0-X-0 + 1 & 2 quarters / standing / fingers to floor / 3-2-1-0 )
10*L*20 + 10*R*20 + 6*L*12,5 + 6*R*12,5
10*L*25 + 10*R*25 + 6*L*15 + 6*R*15
10*L*25 + 10*R*25 + 6*L*15 + 6*R*15

Hanging knee raise ( on elbows / 3-0-1-1 / block between knees )
10*BW
10*BW
10*BW

Gaat beter en beter

Deadlift set 7-8:

Watch 19-01 132,5kg snatch grip DL set 7 | Streamable

Watch "19-01 132,5kg snatch grip DL set 7" on Streamable.

streamable.com

Watch 19-01 140kg snatch grip DL set 8 | Streamable

Watch "19-01 140kg snatch grip DL set 8" on Streamable.

streamable.com

Lunges set 2:

Watch 19-01 25kg barbell lunge set 2 | Streamable

Watch "19-01 25kg barbell lunge set 2" on Streamable.

streamable.com

Windmill set 2:

Watch 19-01 15kg windmill set 2 | Streamable

Watch "19-01 15kg windmill set 2" on Streamable.

streamable.com

 

[snoob]

20-01-2022 AGVT Week 4 Day 5
Press SS Bicep curl SS Row ( flat / biacromial / 3-1-X-0 + DB / 50° incline / semi-supinated / to shoulders / 3-0-X-0 + seated / bilateral / supinated / cable / 3-0-X-0 )
5*80 + 5*15 + 5*60
5*80 + 5*15 + 5*60
5*80 + 5*15 + 5*60
5*80 + 5*15 + 5*60
5*80 + 5*15 + 5*60
5*80 + 5*15 + 5*60
5*85 + 5*17,5 + 5*65
5*85 + 5*17,5 + 5*65
5*90 + 5*17,5 + 5*65
5*90 + 5*17,5 + 5*65

Lateral raise SS Grip hold ( dumbbells / standing / pronating / 3-0-1-0 + DO / axle / X-2-X-2 )
10*7,5 + 12*82
10*7,5 + 10*87
10*10 + 10*87

Good train, linker arm / schouder & nek voelen beter sinds ik dinsdag die Fitbit Charge heb afgedaan ... Bizar maar het verkloot me blijkbaar.

bench set 9-10:

Watch 20-01 90kg cg bench set 9 | Streamable

Watch "20-01 90kg cg bench set 9" on Streamable.

streamable.com

Watch 20-01 90kg cg bench set 10 | Streamable

Watch "20-01 90kg cg bench set 10" on Streamable.

streamable.com

Incline curl set 7:

Watch 20-01 17,5kg incline curl set 7 | Streamable

Watch "20-01 17,5kg incline curl set 7" on Streamable.

streamable.com

Seated row set 7:

Watch 20-01 65kg seated row set 7 | Streamable

Watch "20-01 65kg seated row set 7" on Streamable.

streamable.com

Laterals set 3:

Watch 20-01 10kg laterals set 3 | Streamable

Watch "20-01 10kg laterals set 3" on Streamable.

streamable.com

grip hold set 3:

Watch 21-01 87kg grip hold set 3 | Streamable

Watch "21-01 87kg grip hold set 3" on Streamable.

streamable.com

 

[snoob]

22-01-2022 AGVT Week 5 Day 1
Log press SS Trap 3 Raise SS Chin Up( 1x squat clean / 1-2-X-2 + prone / full ROM / 30° / 2-0-1-2 + semi-supinated / narrow / 3-0-X-0 )
4*85 + 4*7,5 + 3*BW-40 ( 90kg )
4*85 + 4*7,5 + 3*BW-40
4*85 + 4*7,5 + 3*BW-40
4*85 + 4*7,5 + 3*BW-40
4*85 + 4*7,5 + 3*BW-40
4*85 + 4*7,5 + 3*BW-40
4*85 + 4*7,5 + 3*BW-40
4*85 + 4*7,5 + 3*BW-40
4*85 + 4*7,5 + 3*BW-40
4*85 + 4*7,5 + 3*BW-40

DB press SS DB row ( 70° / semi-supinated / 3-0-X-0 + kneeling / semi-supinated / 3-0-X-0 )
10*20 + 10*L*20 + 10*R*20
8*22,5 + 10*L*22,5 + 10*R*22,5
10*25 + 10*L*25 + 10*R*25

Stevig, ging wel goed, uitgebreid opgewarmd en alles ging vrij vlot. Assisted chin-ups gedaan

Log set 3-6-8-10:

Watch 22-01-2022 85kg log set 3 | Streamable

Watch "22-01-2022 85kg log set 3" on Streamable.

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Watch 22-01-2022 85kg log set 6 | Streamable

Watch "22-01-2022 85kg log set 6" on Streamable.

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Watch 22-01-2022 85kg log set 8 | Streamable

Watch "22-01-2022 85kg log set 8" on Streamable.

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Watch 22-01-2022 85kg log set 10 | Streamable

Watch "22-01-2022 85kg log set 10" on Streamable.

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Trap 3 raise set 1:

Watch 22-01-2022 7,5kg trap 3 raise set 1 | Streamable

Watch "22-01-2022 7,5kg trap 3 raise set 1" on Streamable.

streamable.com

Chin-up set 10:

Watch 22-01-2022 90kg assisted chinup set 10 | Streamable

Watch "22-01-2022 90kg assisted chinup set 10" on Streamable.

streamable.com

DB press set 3:

Watch 22-01-2022 25kg shoulder press set 3 | Streamable

Watch "22-01-2022 25kg shoulder press set 3" on Streamable.

streamable.com

 

[snowke90]

lekker bezig ghost!

De geruchten gaan dat je 150 stone voor reps beloofd hebt

 

[snoob]

lekker bezig ghost!

De geruchten gaan dat je 150 stone voor reps beloofd hebt

Klik om te verkleinen...

Al gedaan in augustus na 7 weken trainen:

Watch 15-08 150kg stone | Streamable

Watch "15-08 150kg stone" on Streamable.

streamable.com

Eerst die 180kg knikker erop, dan reps!

 

[snoob]

24-01-2022 AGVT Week 5 Day 2
Frontsquat SS Inverse curl ( straps / wrap around / 3-0-X-0 + Full ROM / 3-0-X-0 )
4*120 + 4*70 ( BW - 60kg )
4*120 + 4*70
4*120 + 4*70
4*120 + 4*70
4*120 + 4*70
4*120 + 4*70
4*120 + 4*70
4*127,5 + 4*75
4*127,5 + 4*75
4*127,5 + 4*75

Step up SS Reverse hyper ( Barbell / Russian / High front / 1-0-X-0 + Bilateral / 2-0-X-0 )
10*L*20 + 10*R*20 + 10*50
9*L*30 + 8*R*30 + 10*70
9*L*30 + 8*R*30 + 10*70

Epic low back pump

Frontsquat set 7-8:

Watch 24-01-2022 120kg frontsquat set 7 | Streamable

Watch "24-01-2022 120kg frontsquat set 7" on Streamable.

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Watch 24-01-2022 127,5kg frontsquat set 8 | Streamable

Watch "24-01-2022 127,5kg frontsquat set 8" on Streamable.

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Inverse curl set 8:

Watch 24-01-2022 75kg inverse curl set 8 | Streamable

Watch "24-01-2022 75kg inverse curl set 8" on Streamable.

streamable.com

Step-up set 2:

Watch 24-01-2022 30kg step up set 2 | Streamable

Watch "24-01-2022 30kg step up set 2" on Streamable.

streamable.com

Reverse hyper set 2:

Watch 24-01-2022 70kg reverse hyper set 2 | Streamable

Watch "24-01-2022 70kg reverse hyper set 2" on Streamable.

streamable.com

 

[snoob]

02-02-2022 AGVT Week 5 Day 3
Incline press SS rear delt raise ( dead press / 60° / Log / 2-4-X-0 + prone / 30° / supinating / 2-0-1-2 )
4*81 + 4*7,5
4*81 + 4*7,5
4*86 + 4*7,5
4*86 + 4*7,5
4*86 + 4*7,5
4*86 + 4*7,5
3*86 + 4*7,5 ( 4F )
4*81 + 4*7,5
4*81 + 4*7,5
4*86 + 4*7,5

Tricep extension SS Lat pulldown ( Standing / overhead / rope / cable / 3-0-X-0 + pronated / wide / 3-0-X-0 )
10*45 + 10*55
10*50 + 10*60
8*55 + 8*65

Week ziek geweest, nek zat vast van te hoesten, maandag laten losmaken, was redelijk mottig. Pin presses gingen maar minder, had blijkbaar de pin 1tje te hoog gezet en kon men triceps niet goed gebruiken. Verlaagd na de fail op 86kg en ging een pak vlotter. Pinhoogte 14 ipv 15 dus

incline log set 9-10:

Watch 02-02-2022 81kg incline log set 9 | Streamable

Watch "02-02-2022 81kg incline log set 9" on Streamable.

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Watch 02-02-2022 86kg incline log set 10 | Streamable

Watch "02-02-2022 86kg incline log set 10" on Streamable.

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Tricep extension set 1:

Watch 02-02-2022 45kg tricep extension set 1 | Streamable

Watch "02-02-2022 45kg tricep extension set 1" on Streamable.

streamable.com

Pulldown set 1:

Watch 02-02-2022 55kg pulldown set 1 | Streamable

Watch "02-02-2022 55kg pulldown set 1" on Streamable.

streamable.com

 

[snoob]

05-02-2022 AGVT Week 5 Day 4
Deadlift ( snatch grip / 3-1-X-0 )
4*60
4*100
5*140 misscount
4*140
4*140
4*140
4*140
4*140
4*140
4*150
4*150
4*150
3*150 ( extra setje om techniek te filmen )

Lunge SS Windmill( barbell / walking / 1-0-X-0 + 1 & 2 quarters / standing / fingers to floor / 3-2-1-0 )
8*L*40 + 8*R*40 + 6*L*20 + 6*R*20
8*L*25 + 8*R*45 + 6*L*22,5 + 6*R*22,5
8*L*50 + 8*R*50 + 6*L*25 + 6*R*25

Hanging knee raise ( pull-up grip / 3-0-1-1 / block between knees )
10*BW
10*BW
10*BW

Ging vlot, gewicht op lunges & windmills verdubbeld tov vorige sessie. Pittig wel.
Op het einde van men deadlifts techniek wat aangepast, voeten wat smaller en hoofd meer achteruit, meer op de benen ipv rug, voelde beter. Was set 10 vergeten filmen, vandaar 11de setje.
Morgen pressen

Deadlift set 1-2-3-4-8-11:

Watch 05-02-2022 140kg deadlift set 1 | Streamable

Watch "05-02-2022 140kg deadlift set 1" on Streamable.

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Watch 05-02-2022 140kg deadlift set 2 | Streamable

Watch "05-02-2022 140kg deadlift set 2" on Streamable.

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Watch 05-02-2022 140kg deadlift set 3 | Streamable

Watch "05-02-2022 140kg deadlift set 3" on Streamable.

streamable.com

Watch 05-02-2022 140kg deadlift set 4 | Streamable

Watch "05-02-2022 140kg deadlift set 4" on Streamable.

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Watch 05-02-2022 150kg deadlift set 8 | Streamable

Watch "05-02-2022 150kg deadlift set 8" on Streamable.

streamable.com

Watch 05-02-2022 150kg deadlift set 11 | Streamable

Watch "05-02-2022 150kg deadlift set 11" on Streamable.

streamable.com

Lunges set 3:

Watch 05-02-2022 50kg lunges set 3 | Streamable

Watch "05-02-2022 50kg lunges set 3" on Streamable.

streamable.com

Windmill set 3:

Watch 05-02-2022 25kg windmills set 3 | Streamable

Watch "05-02-2022 25kg windmills set 3" on Streamable.

streamable.com

 

[snoob]

06-02-2022 AGVT Week 5 Day 5
Press SS Bicep curl SS Row ( flat / biacromial / 3-1-X-0 + DB / 50° incline / semi-supinated / to shoulders / 3-0-X-0 + seated / bilateral / supinated / cable / 3-0-X-0 )
4*90 + 4*17,5 + 4*65
4*90 + 4*17,5 + 4*65
4*90 + 4*17,5 + 4*65
4*90 + 4*17,5 + 4*65
4*90 + 4*17,5 + 4*65
4*90 + 4*17,5 + 4*65
4*90 + 4*17,5 + 4*65
4*90 + 4*17,5 + 4*65
4*90 + 4*17,5 + 4*70
4*90 + 4*17,5 + 4*70

Lateral raise SS Grip hold ( dumbbells / standing / pronating / 3-0-1-0 + DO / axle / X-2-X-2 )
10*7,5 + 12*72
10*10 + 10*72
10*7,5 + 10*72

Gisteren wat te weinig gegeten en uitgeweest, bleh, monsterachtig stijf van gisteren maar de training ging desondanks nog OK. Moest 85kg CG pressen, voelde vorige week vrij easy, dan maar naar 90kg gegaan. Laatste setjes pittig aan linkerschouder maar ging goed.

Press set 1-3-4-9:

Watch 06-02-2022 90kg CG bench set 1 | Streamable

Watch "06-02-2022 90kg CG bench set 1" on Streamable.

streamable.com

Watch 06-02-2022 90kg CG bench set 3 | Streamable

Watch "06-02-2022 90kg CG bench set 3" on Streamable.

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Watch 06-02-2022 90kg CG bench set 4 | Streamable

Watch "06-02-2022 90kg CG bench set 4" on Streamable.

streamable.com

Watch 06-02-2022 90kg CG bench set 9 | Streamable

Watch "06-02-2022 90kg CG bench set 9" on Streamable.

streamable.com

Incline curl set 9:

Watch 06-02-2022 17,5kg incline hammer curl set 9 | Streamable

Watch "06-02-2022 17,5kg incline hammer curl set 9" on Streamable.

streamable.com

Row set 9:

Watch 06-02-2022 70kg cable row set 9 | Streamable

Watch "06-02-2022 70kg cable row set 9" on Streamable.

streamable.com

 

[snoob]

09-02-2022 AGVT Week 6 Day 1
Log press SS Trap 3 Raise SS Chin Up( 1x squat clean / 1-2-X-2 + prone / full ROM / 30° / 2-0-1-2 + semi-supinated / narrow / 3-0-X-0 )
3*91 + 3*5 + 1*BW ( 132kg na carb-up ( aka bloated )+ kledij )
3*91 + 3*5 + 1*BW
3*91 + 3*5 + 1*BW
3*91 + 3*5 + 1*BW
3*91 + 3*5 + 1*BW
3*91 + 3*5 + 1*BW
3*91 + 3*5 + 1*BW
3*91 + 3*5 + 1*BW
3*97,5 + 3*5 + 1*BW
3*105 + 3*5 + 1*BW

DB press SS DB row ( 60° / semi-supinated / 3-0-X-0 + kneeling / semi-supinated / 3-0-X-0 )
8*20 + 9*L*20 + 8*R*20
8*25 + 8*L*25 + 8*R*25
8*30 + 8*L*30 + 8*R*30

Easy train, ga blij zijn als ik terug normalere repranges & sets mag doen Was enorm bloated, vanochtend 2 proteine drankjes gedronken, blijkbaar kan ik niet goed tegen lactose, ganse dag op de pot, dan maar veel gedronken en goed gegeten. Resultaat bloated AF.
Training ging wel goed

Log set 5-9-10:

Watch 09-02-2022 91kg log set 5 | Streamable

Watch "09-02-2022 91kg log set 5" on Streamable.

streamable.com

Watch 09-02-2022 97,5kg log set 9 | Streamable

Watch "09-02-2022 97,5kg log set 9" on Streamable.

streamable.com

Watch 09-02-2022 105kg log set 10 | Streamable

Watch "09-02-2022 105kg log set 10" on Streamable.

streamable.com

Chin-up set 1-3:

Watch 09-02-2022 132kg chin-up set 1 | Streamable

Watch "09-02-2022 132kg chin-up set 1" on Streamable.

streamable.com

Watch 09-02-2022 132kg chin-up set 3 | Streamable

Watch "09-02-2022 132kg chin-up set 3" on Streamable.

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Incline press set 2-3:

Watch 09-02-2022 25kg incline press set 2 | Streamable

Watch "09-02-2022 25kg incline press set 2" on Streamable.

streamable.com

Watch 09-02-2022 30kg incline press set 3 | Streamable

Watch "09-02-2022 30kg incline press set 3" on Streamable.

streamable.com

 

[snoob]

12-02-2022 AGVT Week 6 Day 2
Frontsquat SS Inverse curl ( straps / wrap around / 3-0-X-0 + Full ROM / 3-0-X-0 )
3*130 + 3*70 ( BW - 60kg )
3*130 + 3*70
3*130 + 3*70
3*130 + 3*70
3*130 + 3*70
3*130 + 3*70
3*130 + 3*70
3*137,5 + 3*75
3*145 + 3*75
3*152,5 + 3*75

Step up SS Reverse hyper ( Barbell / Russian / High front / 1-0-X-0 + Bilateral / 2-0-X-0 )
8*L*30 + 8*R*30 + 8*70
6*L*40 + 6*R*40 + 8*80
6*L*50 + 6*R*50 + 8*90

Let's go

Frontsquat set 5-8-9-10:

Watch 12-02-2022 130kg frontsquat set 5 | Streamable

Watch "12-02-2022 130kg frontsquat set 5" on Streamable.

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Watch 12-02-2022 137,5kg frontsquat set 8 | Streamable

Watch "12-02-2022 137,5kg frontsquat set 8" on Streamable.

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Watch 12-02-2022 145kg frontsquat set 9 | Streamable

Watch "12-02-2022 145kg frontsquat set 9" on Streamable.

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Watch 12-02-2022 152,5kg frontsquat set 10 | Streamable

Watch "12-02-2022 152,5kg frontsquat set 10" on Streamable.

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Inverse curl set 1-8:

Watch 12-02-2022 70kg inverse curl set 1 | Streamable

Watch "12-02-2022 70kg inverse curl set 1" on Streamable.

streamable.com

Watch 12-02-2022 75kg inverse curl set 8 | Streamable

Watch "12-02-2022 75kg inverse curl set 8" on Streamable.

streamable.com

Step up set 3:

Watch 12-02-2022 50kg step-up set 3 | Streamable

Watch "12-02-2022 50kg step-up set 3" on Streamable.

streamable.com

 

[snoob]

13-02-2022 AGVT Week 6 Day 3
Incline press SS rear delt raise ( dead press / 60° / Log / 2-4-X-0 + prone / 30° / supinating / 2-0-1-2 )
3*85 + 3*7,5
3*85 + 3*7,5
3*85 + 3*7,5
3*85 + 3*7,5
3*85 + 3*7,5
3*85 + 3*7,5
3*85 + 3*7,5
3*90 + 3*7,5
3*95 + 3*7,5
3*95 + 3*7,5

Tricep extension SS Lat pulldown ( Standing / overhead / rope / cable / 3-0-X-0 + pronated / wide / 3-0-X-0 )
8*45 + 8*60
8*50 + 8*70
6*55 + 6*80

Rear delt fly ( peck deck )
50*30

Heavy

Log incline press set 7-8-10:

Watch 13-02-2022 85kg dead press set 7 | Streamable

Watch "13-02-2022 85kg dead press set 7" on Streamable.

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Watch 13-02-2022 90kg dead press set 8 | Streamable

Watch "13-02-2022 90kg dead press set 8" on Streamable.

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Watch 13-02-2022 95kg dead press set 10 | Streamable

Watch "13-02-2022 95kg dead press set 10" on Streamable.

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Rear delt raise set 1:

Watch 13-02-2022 7,5kg rear delt raise set 1 | Streamable

Watch "13-02-2022 7,5kg rear delt raise set 1" on Streamable.

streamable.com

Tricep extension set 3:

Watch 13-02-2022 55kg tricep extension | Streamable

Watch "13-02-2022 55kg tricep extension" on Streamable.

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Pulldown set 3:

Watch 13-02-2022 80kg pulldown set 3 | Streamable

Watch "13-02-2022 80kg pulldown set 3" on Streamable.

streamable.com

 

[snoob]

16-02-2022 AGVT Week 6 Day 4
Press SS Bicep curl SS Row ( flat / biacromial / 3-1-X-0 + DB / 50° incline / semi-supinated / to shoulders / 3-0-X-0 + seated / bilateral / supinated / cable / 3-0-X-0 )
3*90 + 3*20 + 3*80
3*90 + 3*20 + 3*80
3*90 + 3*20 + 3*80
3*90 + 3*20 + 3*80
3*90 + 3*20 + 3*80
3*90 + 3*20 + 3*80
3*90 + 3*20 + 3*80
3*97,5 + 3*20 + 3*80
3*105 + 3*20 + 3*80
3*112,5 + 3*20 + 3*80

Lateral raise SS Grip hold ( dumbbells / standing / pronating / 3-0-1-0 + DO / axle / X-2-X-2 )
8*10 + 8*72
8*10 + 8*82
8*12,5 + 8*92

Easy, als linkerschouder wat beter wordt press ik 120kg of meer.

Press set 1-8-9-10:

Watch 16-02-2022 90kg cg bench set 1 | Streamable

Watch "16-02-2022 90kg cg bench set 1" on Streamable.

streamable.com

Watch 16-02-2022 97,5kg cg bench set 8 | Streamable

Watch "16-02-2022 97,5kg cg bench set 8" on Streamable.

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Watch 16-02-2022 105kg cg bench set 9 | Streamable

Watch "16-02-2022 105kg cg bench set 9" on Streamable.

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Watch 16-02-2022 112,5kg cg bench set 10 | Streamable

Watch "16-02-2022 112,5kg cg bench set 10" on Streamable.

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Incline curl set 1:

Watch 16-02-2022 20kg DB curl set 1 | Streamable

Watch "16-02-2022 20kg DB curl set 1" on Streamable.

streamable.com

Grip hold set 3:

Watch 16-02-2022 92kg grip hold set 3 | Streamable

Watch "16-02-2022 92kg grip hold set 3" on Streamable.

streamable.com

 

[snoob]

18-02-2022 AGVT Week 6 Day 5
Deadlift ( snatch grip / 3-1-X-0 )
3*60
3*100
3*130
3*150
3*150
3*150
3*150
3*150
3*150
3*160
3*172,5
3*185
3*200

Lunge ( barbell / walking / 1-0-X-0 )
6*L*60 + 6*R*60
6*L*60 + 6*R*60

Gym ging dicht dus wat ingekort op assistance en gewoon wat zwaarder gegaan. Deze block zit erop, was uitdagend! Volgende 5 weken ga ik trainen voor BK truck pull, aangepast programma, ben benieuwd!

Deadlift set 6-7-8-9-10:

Watch 18-02-2022 150kg snatch grip DL set 6 | Streamable

Watch "18-02-2022 150kg snatch grip DL set 6" on Streamable.

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Watch 18-02-2022 160kg snatch grip DL set 7 | Streamable

Watch "18-02-2022 160kg snatch grip DL set 7" on Streamable.

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Watch 18-02-2022 172,5kg snatch grip DL set 8 | Streamable

Watch "18-02-2022 172,5kg snatch grip DL set 8" on Streamable.

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Watch 18-02-2022 185kg snatch grip DL set 9 | Streamable

Watch "18-02-2022 185kg snatch grip DL set 9" on Streamable.

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Watch 18-02-2022 200kg snatch grip DL set 10 | Streamable

Watch "18-02-2022 200kg snatch grip DL set 10" on Streamable.

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Lunges set 2:

Watch 18-02-2022 60kg lunges set #2 | Streamable

Watch "18-02-2022 60kg lunges set #2" on Streamable.

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[snoob]

21-02-2022 TPP Week 1 Day 1 ( Truck Pull Program )
Lat pulldown ( Rope / 3-0-1-0 / r: 20s )
6*50
6*50
6*50
6*50
6*50
6*50

Press ( 50° incline / semi-supinated / DB / 3-0-1-0 / r: 20s )
6*30
6*30
6*30
6*30
6*30
3*30 kraaaaaaaaaaaaaamp

Bicep curl ( prone / 40° incline / semi-supinated / DB / to shoulders / 3-0-1-0 / r: 20s )
6*12,5
6*12,5
6*12,5
6*12,5
6*12,5
6*12,5

Tricep extension ( bent over / to forehead / supinated / EZ bar / cable / 3-0-1-0 / r: 20s )
6*40
6*40
6*40
6*45
6*45
6*45

Wrist curl ( elbow 90° / pronated / mid grip / 2" bar / 2-0-1-1 / r: 20s )
6*12
6*12
6*12
6*7
6*7
6*7

Wrist curl ( elbow 90° / pronated / mid grip / 2" bar / 2-0-1-1 / r: 20s )
6*12
6*12
6*12
6*12
6*12
6*12

Speciale workout, moet er wat aan wennen. Voelt wel goed aan, op de incline DB benchpress laatste set helemaal verkrampt
Onderarm extensors bizar zwak, of mobiliteitsissue, werk aan de winkel.

Pulldown set 6:

Watch 21-02-2022 50kg lat pulldown set 6 | Streamable

Watch "21-02-2022 50kg lat pulldown set 6" on Streamable.

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DB press set 5-6:

Watch 21-02-2022 30kg incline press set 5 | Streamable

Watch "21-02-2022 30kg incline press set 5" on Streamable.

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Watch 21-02-2022 30kg incline press set 6 | Streamable

Watch "21-02-2022 30kg incline press set 6" on Streamable.

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Prone curl set 5-6:

Watch 21-02-2022 12,5kg prone curl set 5 | Streamable

Watch "21-02-2022 12,5kg prone curl set 5" on Streamable.

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Watch 21-02-2022 12,5kg prone curl set 6 | Streamable

Watch "21-02-2022 12,5kg prone curl set 6" on Streamable.

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Tricep extension set 6:

Watch 21-02-2022 45kg tricep extension set 6 | Streamable

Watch "21-02-2022 45kg tricep extension set 6" on Streamable.

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Wrist extension set 6:

Watch 21-02-2022 7kg pronated wrist curl set 6 | Streamable

Watch "21-02-2022 7kg pronated wrist curl set 6" on Streamable.

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Wrist curl set 6:

Watch 21-02-2022 12kg supinated wrist curl set 6 | Streamable

Watch "21-02-2022 12kg supinated wrist curl set 6" on Streamable.

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[snoob]

25-02-2022 TPP Week 1 Day 2
Back squat ( speed / banded / onto box / wide / SSB / 1-2-X-0 / r: 60s )
3*100 ( + 45kg bands )
3*100
3*100
3*100
3*120
3*120
3*120
3*120

Deadlift ( speed / banded / 4cm deficit / X-1-X-1 / r: 60s )
3*100 ( + 50kg bands )
3*100
3*100
3*100
3*100
3*100
3*100
3*100

Step up ( poliquin / DBs to side / 2-0-1-0 / r: 20s )
6*L*10 + 6*R*10
6*L*10 + 6*R*10
6*L*10 + 6*R*10
6*L*10 + 6*R*10
6*L*10 + 6*R*10
6*L*10 + 6*R*10

Reverse hyper ( bilateral / 2-0-1-1 / r: 20s )
6*60
6*60
6*60
6*60
6*60
6*60

Calf raise ( seated / neutral / bilateral / 2-2-1-0 / r: 20s )
6*40
6*40
6*40
6*40
6*40
6*40

Ganse week ziek geweest, bovenste luchtwegen dicht. Toch maar gaan trainen, licht gehouden maar toch goed getraind.

Squat set 7-8:

Watch 25-02-2022 120kg boxsquat set 7 | Streamable

Watch "25-02-2022 120kg boxsquat set 7" on Streamable.

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Watch 25-02-2022 120kg boxsquat set 8 | Streamable

Watch "25-02-2022 120kg boxsquat set 8" on Streamable.

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Deadlift set 7-8:

Watch 25-02-2022 100kg speed deadlift set 7 | Streamable

Watch "25-02-2022 100kg speed deadlift set 7" on Streamable.

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Watch 25-02-2022 100kg speed deadlift set 8 | Streamable

Watch "25-02-2022 100kg speed deadlift set 8" on Streamable.

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Step up set 6:

Watch 25-02-2022 10kg poliquin step up set 6 | Streamable

Watch "25-02-2022 10kg poliquin step up set 6" on Streamable.

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Reverse hyper set 5-6:

Watch 25-02-2022 60kg reverse hyper set 5 | Streamable

Watch "25-02-2022 60kg reverse hyper set 5" on Streamable.

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Watch 25-02-2022 60kg reverse hyper set 6 | Streamable

Watch "25-02-2022 60kg reverse hyper set 6" on Streamable.

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[snoob]

28-02-2022 TPP Week 1 Day 3
Chin-up SS DB press ( eccentric only / semi-supinated / narrow / 5-0-X-1 + Flat / semi-supinated / 5-0-X-0 )
2*BW ( 132 ) + 6*30
2*BW + 6*32,5
2*BW + 5*35
2*BW + 5*37,5
2*BW + 6*40

Lateral raise ( half / bottom ROM / seated / unsupported / semi-supinated / 2-0-1-1 / r: 20s )
6*7,5
6*7,5
6*7,5
6*7,5
6*7,5
6*7,5

Lateral raise ( prone / 40° incline / pronated / 2-0-1-1 / r: 20s )
6*7,5
6*7,5
6*7,5
6*7,5
6*7,5
6*7,5

Grip hold ( double overhand / thumbless / axle / X-5-X-5 )
3*5"*82
3*5"*102
3*5"*102

Nog steeds niet 100%, ging wel OK.

Chin-up set 1:

Watch 28-02-2022 132kg eccentric chinup | Streamable

Watch "28-02-2022 132kg eccentric chinup" on Streamable.

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DB press set 5:

Watch 28-02-2022 40kg DB bench set 5 | Streamable

Watch "28-02-2022 40kg DB bench set 5" on Streamable.

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seated laterals set 6:

Watch 28-02-2022 7,5kg side raise set 6 | Streamable

Watch "28-02-2022 7,5kg side raise set 6" on Streamable.

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prone laterals set 6:

Watch 28-02-2022 7,5kg prone laterals set 6 | Streamable

Watch "28-02-2022 7,5kg prone laterals set 6" on Streamable.

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Grip hold set 3:

Watch 28-02-2022 102kg axle hold set 3 | Streamable

Watch "28-02-2022 102kg axle hold set 3" on Streamable.

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[snoob]

02-03-2022 TPP Week 1 Day 4
Back squat ( olympic / heels on plates / narrow / SSB / 3-0-X-0 )
5*140
5*155
5*170

Deadlift ( rope / belt squat / X-2-X-1 )
5*150
5*200
5*230

Sled drag ( forwards / on toes / X-0-X-0 / plate weight )
42m*120 in 45"
42m*120 in 49"
42m*100 in 54"

Bweuk, misschien te zwaar gestart, set-up van alles duurde wat te lang, geen tijd voor garhammer raises / back raises / kuiten. Vanavond afwerken met upper body workout.
Sled drag was bruut lastig haha, denk dat slee 50-60kg is, 120kg extra was mss te veel om te starten haha.

Back squat set 1-2-3:

Watch 02-03-2022 140kg SSB squat set 1 | Streamable

Watch "02-03-2022 140kg SSB squat set 1" on Streamable.

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Watch 02-03-2022 155kg SSB squat set 2 | Streamable

Watch "02-03-2022 155kg SSB squat set 2" on Streamable.

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Watch 02-03-2022 170kg SSB squat set 3 | Streamable

Watch "02-03-2022 170kg SSB squat set 3" on Streamable.

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Deadlift set 3:

02-03-2022 230kg beltsquat deadlift set 3

Watch "02-03-2022 230kg beltsquat deadlift set 3" on Streamable.

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Sled drag set 1:

02-03-2022 120kg sled drag set 1

Watch "02-03-2022 120kg sled drag set 1" on Streamable.

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[snoob]

02-03-2022 TPP Week 2 Day 1
Lat pulldown ( Rope / 3-0-1-0 / r: 15s )
6*55
6*55
6*55
6*55
6*55
6*55

Press ( 50° incline / semi-supinated / DB / 3-0-1-0 / r: 15s )
6*30
6*30
6*30
6*30
6*30
6*30

Bicep curl ( prone / 40° incline / semi-supinated / DB / to shoulders / 3-0-1-0 / r: 15s )
6*12,5
6*12,5
6*12,5
6*12,5
6*12,5
6*12,5

Tricep extension ( bent over / to forehead / supinated / EZ bar / cable / 3-0-1-0 / r: 15s )
6*45
6*45
6*50
6*50
6*50
6*50

Wrist curl ( elbow 90° / pronated / mid grip / 2" bar / 2-0-1-1 / r: 15s )
6*10
6*10
6*10
6*10
6*10
6*10

Wrist curl ( elbow 90° / pronated / mid grip / 2" bar / 2-0-1-1 / r: 15s )
6*15
6*15
6*15
6*15
6*15
6*15

Garhammer raise ( 3-0-1-0 )
6*BW
6*BW
6*BW
6*BW
6*BW
6*BW

Incline back extension ( arms extended / 40° incline / DB / 3-0-1-0 / r: 20s )
6*BW+2,5
6*BW+2,5
6*BW+2,5
6*BW+2,5
6*BW+2,5
6*BW+2,5 brutaal lastig

Calf raise ( standing / toes neutral / 2-2-X-0 )
6*50
6*70
6*70
6*90
6*90
6*90

Zwaarder kunnen gaan op sommige oefeningen met 5 seconden minder rust! I like.
Daarna nog 3 oefeningen gedaan die ik deze ochtend geen tijd voor had, brak! Veeg me samen!

Pulldown set 6:

02-03-2022 55kg pulldown set 6

Watch "02-03-2022 55kg pulldown set 6" on Streamable.

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DB press set 1-6:

02-03-2022 30kg incline press set 1

Watch "02-03-2022 30kg incline press set 1" on Streamable.

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02-03-2022 30kg incline press set 6

Watch "02-03-2022 30kg incline press set 6" on Streamable.

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Prone curl set 6:

02-03-2022 12,5kg prone curl set 6

Watch "02-03-2022 12,5kg prone curl set 6" on Streamable.

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Tricep extension set 6:

02-03-2022 50kg tricep extension set 6

Watch "02-03-2022 50kg tricep extension set 6" on Streamable.

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Wrist extension set 6:

02-03-2022 10kg reverse wrist curl set 6

Watch "02-03-2022 10kg reverse wrist curl set 6" on Streamable.

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Wrist curl set 6:

02-03-2022 15kg wrist curl set 6

Watch "02-03-2022 15kg wrist curl set 6" on Streamable.

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Garhammer raise set 6:

02-03-2022 BW garhammer raise set 6

Watch "02-03-2022 BW garhammer raise set 6" on Streamable.

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Incline back extension set 6:

02-03-2022 2,5kg DB back raise set 6

Watch "02-03-2022 2,5kg DB back raise set 6" on Streamable.

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