Snoobs log

[snoob]

04-03-2022 TPP Week 2 Day 2
Back squat ( speed / banded / onto box / wide / SSB / 1-2-X-0 / r: 60s )
3*130 ( + 45kg bands )
3*130
3*130
3*130
3*130
3*130

Deadlift ( speed / banded / 4cm deficit / X-1-X-1 / r: 60s )
3*120 ( + 50kg bands )
3*120
3*140
3*140
3*140
3*140

Step up ( poliquin / DBs to side / 2-0-1-0 / r: 15s )
6*L*12,5 + 6*R*12,5
6*L*12,5 + 6*R*12,5
6*L*12,5 + 6*R*12,5
6*L*12,5 + 6*R*12,5
6*L*12,5 + 6*R*12,5
6*L*12,5 + 6*R*12,5

Reverse hyper ( bilateral / 2-0-1-1 / r: 15s )
6*70
6*70
6*70
6*70
6*70
6*70

Calf raise ( seated / neutral / bilateral / 2-2-1-0 / r: 15s )
6*50
6*50
6*50
6*50
6*50
6*50

Easy!

Squat set 3-6:

04-03-2022 130kg box squat set 3

Watch "04-03-2022 130kg box squat set 3" on Streamable.

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04-03-2022 130kg box squat set 6

Watch "04-03-2022 130kg box squat set 6" on Streamable.

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Deadlift set 3-6:

04-03-2022 140kg deficit deadlift set 3

Watch "04-03-2022 140kg deficit deadlift set 3" on Streamable.

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04-03-2022 140kg deficit deadlift set 6

Watch "04-03-2022 140kg deficit deadlift set 6" on Streamable.

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Step up set 6:

04-03-2022 12,5kg poliquin step up set 6

Watch "04-03-2022 12,5kg poliquin step up set 6" on Streamable.

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Reverse hyper set 6:

04-03-2022 70kg reverse hyper set 6

Watch "04-03-2022 70kg reverse hyper set 6" on Streamable.

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[snoob]

05-03-2022 TPP Week 2 Day 3
Chin-up SS DB press ( eccentric only / semi-supinated / narrow / 8-0-X-1 + Flat / semi-supinated / 5-0-X-0 )
2*BW ( 132 ) + 6*35
2*BW + 6*37,5
2*BW + 5*40
2*BW + 6*45

Lateral raise ( half / bottom ROM / seated / unsupported / semi-supinated / 2-0-1-1 / r: 15s )
6*10
6*10
6*10
6*10
6*10
6*10

Lateral raise ( prone / 40° incline / pronated / 2-0-1-1 / r: 15s )
6*10
6*10
6*12,5
6*12,5
6*12,5
6*12,5

Grip hold ( double overhand / thumbless / axle / X-5-X-5 )
3*5"*97
2*5"*107 ( 3F )

Good session, presses gaan beter nadat ik men borst en armen degelijk heb losgemaakt met nieuwe theragun 45kg voelde easy op DB press.
Grip was lastig met 107kg maar ging voorheen niet dus best ok. Het is ook de 5de training deze week om wat in te halen na ziek te zijn vorige week, grip is the first to suffer ...
Morgen nog dag 4 ( SSB squat / rope DL / sled drag ) en dan ben ik weer op schema!

Chin-up set 4:

05-03-2022 eccentric chinup set 4

Watch "05-03-2022 eccentric chinup set 4" on Streamable.

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DB press set 1-2-3-4:

05-03-2022 35kg DB press set 1

Watch "05-03-2022 35kg DB press set 1" on Streamable.

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05-03-2022 37,5kg DB press set 2

Watch "05-03-2022 37,5kg DB press set 2" on Streamable.

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05-03-2022 40kg DB press set 3

Watch "05-03-2022 40kg DB press set 3" on Streamable.

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05-03-2022 45kg DB press set 4

Watch "05-03-2022 45kg DB press set 4" on Streamable.

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seated laterals set 6:

05-03-2022 10kg side raise set 6

Watch "05-03-2022 10kg side raise set 6" on Streamable.

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prone laterals set 6:

05-03-2022 12,5kg prone laterals set 6

Watch "05-03-2022 12,5kg prone laterals set 6" on Streamable.

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Grip hold set 1-2:

05-03-2022 97kg grip hold set 1

Watch "05-03-2022 97kg grip hold set 1" on Streamable.

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05-03-2022 107kg grip hold set 2

Watch "05-03-2022 107kg grip hold set 2" on Streamable.

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[snoob]

06-03-2022 TPP Week 2 Day 4
Back squat ( olympic / heels on plates / narrow / SSB / 3-0-X-0 )
3*140
3*160
3*190

Deadlift ( rope / belt squat / X-2-X-1 )
3*240
3*280
3*320 hier stopt de grip haha

Sled drag ( forwards / on toes / X-0-X-0 / plate weight )
42m*160 in 48" ( slee is 45kg )

Garhammer raise ( 3-0-1-0 / laying / r: 15s)
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: 15s )
6*BW+2,5
6*BW+2,5
6*BW+2,5
6*BW+2,5
3*BW + 2,5 onderrug was klaar

Calf raise ( standing / toes neutral / 2-2-X-0 / r: 15s )
6*100
6*100
6*100
6*100
6*120
6*120

Zo na nachtje werken tot 5u en in de fucking kou staan met 3u slaap de gym in gedoken om toch maar te zorgen dat ik schema raak. Was lastig maar goed getraind, SSB squat gaat goed, rope deadlift ook, op 320kg begon men grip te gaan. Met voldoende rust lukt dit wel beter! De slee gewogen, is 45kg dus setje was met 205kg, bruut lastig. Garhammer raises liggend gedaan op een bankje zodat ik men abs beter kan aanspannen ipv hangen, bijna verkrampt. Incline back extensions was set 5 het licht uit . Gezien de omstandigheden tevreden!

Back squat set 1-2-3:

06-03-2022 140kg ssb squat set 1

Watch "06-03-2022 140kg ssb squat set 1" on Streamable.

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06-03-2022 160kg ssb squat set 2

Watch "06-03-2022 160kg ssb squat set 2" on Streamable.

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06-03-2022 190kg ssb squat set 3

Watch "06-03-2022 190kg ssb squat set 3" on Streamable.

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Deadlift set 1-2-3:

06-03-2022 240kg rope deadlift set 1

Watch "06-03-2022 240kg rope deadlift set 1" on Streamable.

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06-03-2022 280kg rope deadlift set 2

Watch "06-03-2022 280kg rope deadlift set 2" on Streamable.

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06-03-2022 320kg rope deadlift set 3

Watch "06-03-2022 320kg rope deadlift set 3" on Streamable.

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Sled drag set 1:

06-03-2022 205kg sled pull-push upload

Watch "06-03-2022 205kg sled pull-push upload" on Streamable.

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Incline back extension set 4:

06-03-2022 2,5kg back extension set 4

Watch "06-03-2022 2,5kg back extension set 4" on Streamable.

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Calf raise set 6:

06-03-2022 120kg standing calf raise set 6

Watch "06-03-2022 120kg standing calf raise set 6" on Streamable.

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[snowke90]

lange training zo ghost? Flink volume iig

 

[snoob]

09-03-2022 TPP Week 3 Day 1
Lat pulldown SS Press ( Rope / 3-0-1-1 + 45° incline / semi-supinated / DB / 3-1-1-0 )
10*50 + 10*30
8*60 + 8*35
6*70 + 6*40
15*40 + 10*22,5

Bicep curl SS Tricep extension ( Zottman / 80° incline / DB / 4-0-X-0 + standing / overhead / rope / 3-1-1-0 )
10*10 + 10*40
8*10 + 8*45
6*12,5 + 6*55
15*7,5 + 15*30

Wrist curl ( elbow 90° / pronated / mid grip / 2" bar / 2-0-1-1 + pronated / mid grip / 2" bar / 2-0-1-1)
15*10 + 15*15
12*11,5 + 12*16,5
10*13 + 10*18

Good train, zondag op maandag er weer in geslaagd men bekken te roteren / te kantelen. Redelijk veel pijn in IT-band / linker heup, morgen kiné, hopelijk weer rechtgetrokken

Lat pulldown set 2-3:

09-03-2022 60kg rope pulldown set 2

Watch "09-03-2022 60kg rope pulldown set 2" on Streamable.

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09-03-2022 70kg rope pulldown set 3

Watch "09-03-2022 70kg rope pulldown set 3" on Streamable.

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Press set 1-2-3:

09-03-2022 30kg incline press set 1

Watch "09-03-2022 30kg incline press set 1" on Streamable.

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09-03-2022 35kg incline press set 2

Watch "09-03-2022 35kg incline press set 2" on Streamable.

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09-03-2022 40kg incline press set 3

Watch "09-03-2022 40kg incline press set 3" on Streamable.

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[snoob]

12-03-2022 TPP Week 3 Day 2
Chin-up SS DB press ( Isometric hold / semi-supinated / narrow + Flat / semi-supinated / 3-2-X-0 )
1*BW ( 133 ) + 7*35
1*BW + 5*40
1*BW + 3*45
1*BW + 3*50
1*BW + 5*42,5
1*BW + 7*37,5

Lateral raise SS rear delt fly( full ROM / standing / pronating / 3-0-1-1 + peck deck )
10*8 + 10*35
8*10 + 8*45
6*12 + 6*60
15*6 + 15*40

Grip hold ( double overhand / axle / X-2-X-10 )
3*10"*91
3*10"*96
3*10"*106

Sandbag pick & run
2*100
1*120
2*150*10m

Gisteren eens gaan proberen in Atlas gym Zomergem, leuke gym, goed materiaal, toffe sfeer! DB bench gedaan op iets breder bankje dan standaard, voelde véél beter aan schouders en qua stabiliteit, 50kg vrij easy.
Grip hold moest ik eigenlijk 2" holds doen met 10" rust, maarja Verder nog wat zitten spelen met grippers, 3 x CoC 2,5 gesloten, 3rde keer met 10" hold. Na grip hold nog rolling thunder geprobeerd maar daar kwam ik niet verder dan 50kg ( zonder pin & handvat meegerekend ), denk zonder prefatigue wel 55-60kg te kunnen hierop. Op het einde nog wat zitten klooien met zandzakken, zat niet in men schema maar als je de kans hebt om een 150kg zandzak te heffen doe je het gewoon Vrij easy.

DB press set 2-3-4-5:

12-03-2022 40kg DB press set 2

Watch "12-03-2022 40kg DB press set 2" on Streamable.

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12-03-2022 45kg DB press set 3

Watch "12-03-2022 45kg DB press set 3" on Streamable.

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12-03-2022 50kg DB press set 4

Watch "12-03-2022 50kg DB press set 4" on Streamable.

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12-03-2022 42,5kg DB press set 5

Watch "12-03-2022 42,5kg DB press set 5" on Streamable.

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Side raise set 1:

12-03-2022 8kg side raise set 1

Watch "12-03-2022 8kg side raise set 1" on Streamable.

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Grip hold set 3:

12-03-2022 106kg grip hold set 3

Watch "12-03-2022 106kg grip hold set 3" on Streamable.

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[snoob]

13-03-2022 TPP Week 3 Day 3
Back squat ( speed / banded / onto box / wide / SSB / 1-2-X-0 / r: 60s )
5*120 ( + 45kg bands )
5*120
5*120
5*120
5*120

Deadlift ( speed / banded / 4cm deficit / X-1-X-1 / r: 60s )
5*150 ( + 50kg bands )
5*150
5*150
5*150
5*150

Step up SS Reverse hyper( russian / DBs to side / 2-0-1-1 + neck harness / bilateral / 2-0-1-1 )
10*L*12,5 + 10*R*12,5 + 10*50
8*L*17,5 + 8*R*17,5 + 8*50

Calf raise SS Tibia Dorsi raise( seated / neutral / bilateral / 2-1-1-0 + Unilateral / 2-0-1-1)
15*40 + 15*2,5
12*50 + 12*5
10*60 + 10* 7,5

Squat wat licht gehouden ( 10kg minder dan vorige week ), linker heup nog steeds wat mottig, morgen proberen fixen met oefeningen. Ganse nacht gewerkt, 10u in de kou gestaan dus wat stijfjes, squats & deadlifts gingen wel goed.
Op step-ups link viel de beweging tegen, maar gekapt na 2 sets. Deadlift voelt wel sterker en sterker, i like.

Squat set 2-5:

13-03-2022 120kg banded speed box squat set 2

Watch "13-03-2022 120kg banded speed box squat set 2" on Streamable.

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13-03-2022 120kg banded speed box squat set 5

Watch "13-03-2022 120kg banded speed box squat set 5" on Streamable.

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deadlift set 2-4:

13-03-2022 150kg deficit banded deadlift set 2

Watch "13-03-2022 150kg deficit banded deadlift set 2" on Streamable.

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13-03-2022 150kg deficit banded deadlift set 4

Watch "13-03-2022 150kg deficit banded deadlift set 4" on Streamable.

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[snoob]

15-03-2022 TPP Week 3 Day 4
Back squat ( Isometronics / top ROM / olympic / ankle extension / shoulder width / SSB / 1-0-1-6 )
6*200 + 6" iso
6*230 + 6" iso
6*260 + 6" iso

Deadlift ( isometronics rope / belt squat / 1-0-1-6 )
6*280 bottom + 6" iso
6*280 mid + 6" iso
6*280 top + 6" iso

Sled drag ( forwards / on toes / X-0-X-0 )
15m*205 in 12"
15m*205 in 10"
15m*205 in 15" op strap getrapt ,,|,,

Incline back extension ( 40° incline / snatch grip / 2-0-X-2 )
10*BW+20
8*BW+40
6*BW+60

Blijf wat last hebben van psoas / QL links, gelukkig valt het goed mee op meeste oefeningen, enkel windmills geskipt.
Training voelde goed. Nog week en half trainen en dan BK truck pull Ben benieuwd wat ik kan.

Squat set 1-2-3:

15-03-2022 200kg SSB isometric squat set 1

Watch "15-03-2022 200kg SSB isometric squat set 1" on Streamable.

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15-03-2022 230kg SSB isometric squat set 2

Watch "15-03-2022 230kg SSB isometric squat set 2" on Streamable.

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15-03-2022 260kg SSB isometric squat set 3

Watch "15-03-2022 260kg SSB isometric squat set 3" on Streamable.

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Deadlift set 1-2-3:

15-03-2022 280 rope deadlift set 1 bottom isometric

Watch "15-03-2022 280 rope deadlift set 1 bottom isometric" on Streamable.

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15-03-2022 280 rope deadlift set 2 mid isometric

Watch "15-03-2022 280 rope deadlift set 2 mid isometric" on Streamable.

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15-03-2022 280 rope deadlift set 3 top isometric

Watch "15-03-2022 280 rope deadlift set 3 top isometric" on Streamable.

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Sled drag set 2:

15-03-2022 205kg sled push set 2

Watch "15-03-2022 205kg sled push set 2" on Streamable.

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Back extension set 3:

15-03-2022 60kg snatch grip back extension set 3

Watch "15-03-2022 60kg snatch grip back extension set 3" on Streamable.

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[snoob]

17-03-2022 TPP Week 4 Day 1
Lat pulldown SS Press ( Rope / 3-0-1-1 + 45° incline / semi-supinated / DB / 3-1-1-0 )
10*60 + 10*30
8*70 + 8*35
6*80 + 6*40

Bicep curl SS Tricep extension ( Zottman / 80° incline / DB / 4-0-X-0 + standing / overhead / rope / 3-1-1-0 )
10*10 + 10*45
8*12,5 + 8*50
6*15 + 6*55

Wrist curl ( elbow 90° / pronated / mid grip / 2" bar / 2-0-1-1 + pronated / mid grip / 2" bar / 2-0-1-1)
12*12,5 + 12*22,5
10*15 + 12*32,5

Good train, alles gaat beter en zwaarder, enkel linkerschouder op press blijft twijfelachtig, maar smal bankje.

Lat pulldown set 3:

17-03-2022 80kg rope pulldown set 3

Watch "17-03-2022 80kg rope pulldown set 3" on Streamable.

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Incline press set 3:

17-03-2022 40kg incline press set 3

Watch "17-03-2022 40kg incline press set 3" on Streamable.

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Curl set 3:

17-03-2022 15kg zottman curl set 3

Watch "17-03-2022 15kg zottman curl set 3" on Streamable.

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Tricep extension set 3:

17-03-2022 55kg tricep rope extension set 3

Watch "17-03-2022 55kg tricep rope extension set 3" on Streamable.

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reverse wrist curl set 3:

17-03-2022 15kg reverse wrist curl set 2

Watch "17-03-2022 15kg reverse wrist curl set 2" on Streamable.

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wrist curl set 3:

17-03-2022 32,5kg wrist curl set 2

Watch "17-03-2022 32,5kg wrist curl set 2" on Streamable.

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[snoob]

19-03-2022 TPP Week 4 Day 2
Back squat ( speed / banded / onto box / wide / SSB / 1-2-X-0 / r: 90s )
8*120 ( + 45kg bands )
8*120
8*120

Deadlift ( speed / banded / 4cm deficit / X-1-X-1 / r: 90s )
8*150 ( + 50kg bands )
8*150

Schijttraining ( letterlijk ), nog steeds last van linkerbeen/heup, vannacht lang gewerkt, in de warmte-in de kou. 4u geslapen en ik herstel gewoon niet. Donderdag gans men been laten dry-needlen en het is nog steeds stijf en lastig. Dan maar gestopt na enkele sets op de hoofdoefeningen. Kracht zit meer dan goed maar ik ben brak op dit moment. Net voor de training ook nog diarree gehad, wrs gedehydrateerd er bovenop. Vanavond werk ik nog een shift en dan is het 2 weken niets, daarna max 1x per week ipv 2-3x. De trainingen + fulltime werken en daarnaast nog eens 2-3 avonden tot 5-6u 's nachts werken gaan duidelijk niet meer samen op mijn leeftijd

squat set 2-3:

19-03-2022 120kg boxsquat set 2

Watch "19-03-2022 120kg boxsquat set 2" on Streamable.

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19-03-2022 120kg boxsquat set 3

Watch "19-03-2022 120kg boxsquat set 3" on Streamable.

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deadlift 1-2:

19-03-2022 150kg defecit deadlift set 1

Watch "19-03-2022 150kg defecit deadlift set 1" on Streamable.

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19-03-2022 150kg defecit deadlift set 2

Watch "19-03-2022 150kg defecit deadlift set 2" on Streamable.

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[snoob]

20-03-2022 TPP Week 4 Day 3
Back squat ( Isometronics / top ROM / olympic / ankle extension / shoulder width / SSB / 1-0-1-6 )
6*250 + 6" iso
6*300 + 6" iso

Deadlift ( isometronics rope / belt squat / 1-0-1-6 )
6*300 bottom + 6" iso
6*300 mid + 6" iso
6*300 top + 6" iso

Sled drag ( forwards / on toes / X-0-X-0 )
15m*245 in 27"

Windmill SS Incline back extension ( Standing / Fist to floor / Dumbbell / 3-0-1-0 + 40° incline / snatch grip / 2-0-X-2 )
10*L*10 + 10*R*10 + 6*60
6*L*20 + 6*R*20 + 6*100

Calf raise ( standing / toes outwards / 2-0-X-2 )
12*100
12*120

Degelijk geslapen + hydro/ors oplossing ingenomen, dehydratatie weg! Training ging goed ondanks heup, heb de indruk dat het beter ging door te trainen

Squat set 1-2:

20-03-2022 250kg SSB isometric squat set 1

Watch "20-03-2022 250kg SSB isometric squat set 1" on Streamable.

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20-03-2022 300kg SSB isometric squat set 1.mp4

Watch "20-03-2022 300kg SSB isometric squat set 1.mp4" on Streamable.

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Deadlift set 1-2-3:

20-03-2022 300 rope deadlift set 1 bottom isometric

Watch "20-03-2022 300 rope deadlift set 1 bottom isometric" on Streamable.

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20-03-2022 300 rope deadlift set 2 mid isometric

Watch "20-03-2022 300 rope deadlift set 2 mid isometric" on Streamable.

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20-03-2022 300 rope deadlift set 3 top isometric

Watch "20-03-2022 300 rope deadlift set 3 top isometric" on Streamable.

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Sled drag set 1:

20-03-2022 245kg sled pull-push set 1

Watch "20-03-2022 245kg sled pull-push set 1" on Streamable.

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Back extension set 1-2:

20-03-2022 60kg snatch grip back extension set 1

Watch "20-03-2022 60kg snatch grip back extension set 1" on Streamable.

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20-03-2022 100kg snatch grip back extension set 2

Watch "20-03-2022 100kg snatch grip back extension set 2" on Streamable.

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[snoob]

21-03-2022 TPP Week 4 Day 4
Chin-up SS DB press ( Isometric hold ( high / mid / low ) / semi-supinated / narrow + Flat / semi-supinated / 3-2-X-0 )
1*BW ( 134 ) + 3*45
1*BW + 5*45
1*BW + 7*45

Lateral raise SS rear delt fly( full ROM / standing / pronating / 3-0-1-1 + bent over / bilateral / semi-supinated / cable / 3-0-1-1)
10*10 + 10*10
8*12,5 + 8*12,5
6*15 + 6*15

Grip hold ( double overhand / axle / X-2-X-10 )
3*2"*102
3*2"*122

Chin-up set 2-3:

21-03-2022 isometric chin-up set 2

Watch "21-03-2022 isometric chin-up set 2 " on Streamable.

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21-03-2022 isometric chin-up set 3

Watch "21-03-2022 isometric chin-up set 3" on Streamable.

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DB press set 2-3:

21-03-2022 45kg DB bench set 2

Watch "21-03-2022 45kg DB bench set 2" on Streamable.

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21-03-2022 45kg DB bench set 3

Watch "21-03-2022 45kg DB bench set 3" on Streamable.

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Lateral raise set 3:

21-03-2022 15kg lateral raise set 3

Watch "21-03-2022 15kg lateral raise set 3" on Streamable.

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Bent over laterals set 1:

21-03-2022 10kg bent over lateral flyes set 1

Watch "21-03-2022 10kg bent over lateral flyes set 1" on Streamable.

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Grip hold set 2:

21-03-2022 122kg grip hold set 2

Watch "21-03-2022 122kg grip hold set 2" on Streamable.

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21-03-2022 TPP Week 5 Day 1
Jump ( Seated / bilateral / To Box / X-0-X-0 )
3*BW op 60cm
3*BW op 60cm
3*BW op 60cm

Back squat ( speed focus / banded / oly / heels raised / shoulder width / ssb / 1-0-X-1 )
3*100 ( + 50kg bands )
3*100
3*115
3*115
3*115
3*130
3*130
3*130

Split squat SS Flat back extension ( 1 & quarter / DBs to side / front foot raised / 3-1-1-0 + 1 & quarter / DB across collarbone / 3-0-1-1 )
8*L*BW+2*10 + 8*R*BW+2*10 + 8*BW+12,5
6*L*BW+2*12,5+ 6*R*BW+2*12,5 + 6*BW+15
6*L*BW+2*15 + 6*R*BW+2*15 + 8*BW+20

Box jump set 3:

21-03-2022 seated boxjump set 3

Watch "21-03-2022 seated boxjump set 3" on Streamable.

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Back squat set 8:

21-03-2022 130kg speed squat set 8

Watch "21-03-2022 130kg speed squat set 8" on Streamable.

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Split squat set 3:

21-03-2022 15kg DB split squat set 3

Watch "21-03-2022 15kg DB split squat set 3" on Streamable.

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Back extension set 3:

21-03-2022 20kg flat back extension set 3

Watch "21-03-2022 20kg flat back extension set 3" on Streamable.

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2 sessies gedaan, morgen heb ik sessie bij Vision4body om alles los te maken Goeie timing! Linkerheup & -quad doen nog wat mottig maar gaat wel. UB kracht wordt beter en beter. Nog 2 korte sessies woensdag & donderdag en dan platte rust voor BK truckpull zondag. Ben benieuwd! Zwaar deelnemersveld:

 

[snoob]

24-03-2022 TPP Week 5 Day 2
Slam ( medicine ball / X-0-X-0 )
5*5
5*5
5*5

Chin-up SS Press ( semi-supinated / shoulder width / 1-0-X-1 + 60° incline / semi-supinated / DB / 1-0-X-1 )
3*131 + 3*35
3*131 + 3*35
3*131 + 3*35
3*131 + 3*37,5
3*131 + 2*40 ( links fail )

Halbert raise ( prone / 30° incline / semi-supinated / DB / 1-0-1-1 )
10*10
10*12,5
10*12,5

Chin-up set 3-4-5:

24-03-2022 chin-up set 3

Watch "24-03-2022 chin-up set 3" on Streamable.

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24-03-2022 chin-up set 4

Watch "24-03-2022 chin-up set 4" on Streamable.

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24-03-2022 chin-up set 5

Watch "24-03-2022 chin-up set 5" on Streamable.

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Press set 3-4:

24-03-2022 35kg high incline DB press set 3

Watch "24-03-2022 35kg high incline DB press set 3" on Streamable.

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24-03-2022 37,5kg high incline DB press set 4

Watch "24-03-2022 37,5kg high incline DB press set 4" on Streamable.

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Halbert raise set 2:

24-03-2022 12,5kg halbert raise set 2

Watch "24-03-2022 12,5kg halbert raise set 2" on Streamable.

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24-03-2022 TPP Week 5 Day 3
Romanian Rhytmic squats ( High bar / barbell / X-0-X-0 )
50*40
50*40
50*40

Deadlift ( speed / banded / 4cm deficit / clean grip / barbell / X-1-X-1 )
3*150 ( + 50kg bands )
3*175
3*200

Reverse hyperextension ( bilateral / 1-0-X-4 )
8*30
6*35

Deadlift set 1-2-3:

24-03-2022 150kg deficit deadlift set 1

Watch "24-03-2022 150kg deficit deadlift set 1" on Streamable.

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24-03-2022 175kg deficit deadlift set 2

Watch "24-03-2022 175kg deficit deadlift set 2" on Streamable.

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24-03-2022 200kg deficit deadlift set 3

Watch "24-03-2022 200kg deficit deadlift set 3" on Streamable.

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Reverse hyper set 2:

24-03-2022 35kg reverse hyper set 2

Watch "24-03-2022 35kg reverse hyper set 2" on Streamable.

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[snoob]

28-03-2022 BK Truckpull
Vandaag afgezakt naar Zonhoven voor BK truck pull, sterk deelnemersveld dus was benieuwd naar waar ik zou plaatsen.
Ingewogen op 130kg dus bij de lichtere deelnemers in de open klasse.

Harnas pull 23 ton:
Moeizame start, 23 ton snel in gang krijgen gaat beter met hoger BW maar eens ik op gang was ging ik vrij vlot. ~35 seconden, denk dat de eerste tijd rond 32 seconden was door Dominique Matthijs ( 150+BW ).

27-03-2022 BK truckpull harnas pull 23 ton

Watch "27-03-2022 BK truckpull harnas pull 23 ton" on Streamable.

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Hand-over-hand 12 ton:
Dit ging iets beter, ik had nog redelijk wat over op men benen en rug, de limiterende factor was men grip, ondanks deze al verbeterd is. Trok de truck binnen op 40 seconden, 7de tijd denk ik.

27-03-2022 BK truckpull hand-overhand pull 12 ton

Watch "27-03-2022 BK truckpull hand-overhand pull 12 ton" on Streamable.

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Overall 5de plek, in veld van 18 waarvan het gros ervaren was. Had op voorhand getekend voor een top 6 plaats dus zeker tevreden. Nog veel zaken te verbeteren maar goeie start van 2022!

 

[snoob]

31-03-2022
Pendulum squat SS Leg curl ( narrow / 4-0-1-0 + Standing / toes neutral / platarflexed / 4-0-1-0 )
10*5 + 8*L*50 + 8*R*50
10*10 + 8*L*55 + 8*R*55
10*15 + 8*L*60 + 8*R*60
10*20 + 8*L*65 + 8*R*65
10*25 + 8*L*70 + 8*R*70

Flat back extension SS Garhammer raise ( DB / Across collarbone / 4-0-1-0 + 4-0-1-0 )
10*BW+17,5 + 10*BW ( 130kg )
10*BW+17,5 + 10*BW
10*BW+17,5 + 10*BW
10*BW+17,5 + 10*BW
10*BW+25 + 10*BW

Hypertrophy / pompsessie om weer in gang te schieten, zaterdag nog meer van 't zelfde met flat presses / pulldowns en dan wat biceps & triceps. Volgende week 5 dagen "shock week". waarbij ik 3x zwaar ga op log/frontsquat, zware triple en eventueel zware single. Tussen deze trainingen door nog 2 trainingen met zware triples op olympic press ( no legdrive / grindset ) met de log en heavy beltsquat op box.
Daarna weekje hypertrophy terug met x-reps en dan begint conjugate fase. Na 2 weken komen de events er terug in!! Kijk er naar uit

pendulum squat set 5:

31-03-2022 25kg Pendulum squat set 5

Watch "31-03-2022 25kg Pendulum squat set 5" on Streamable.

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flat back extension set 5:

31-03-2022 25kg flat back extension set 5

Watch "31-03-2022 25kg flat back extension set 5" on Streamable.

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garhammer raise set 5:

31-03-2022 garhammer raises set 5

Watch "31-03-2022 garhammer raises set 5" on Streamable.

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[snoob]

02-04-2022
Press SS Lat pulldown ( flat / semi-supinated / DB / 4-0-1-0 + Supinated / narrow / prime-mag handle / 4-0-1-0)
10*35 + 10*65
10*35 + 10*65
10*37,5 + 10*70
8*37,5 + 10*75
10*37,5 + 10*80

Tricep extension SS Bicep curl ( Flat / To shoulders / semi-supinated / DB / 4-0-1-0 + 80° incline / semi-supinated / to shoulders / DB / 4-0-1-0 )
10*12,5 + 10*10
10*12,5 + 10*10
10*12,5 + 10*10
10*15 + 10*12,5
8*15 + 10*12,5

Achterlijke pomp

press set 5:

02-04-2022 37,5kg DB press set 5

Watch "02-04-2022 37,5kg DB press set 5" on Streamable.

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pulldown set 4-5:

02-04-2022 75kg pulldown set 4

Watch "02-04-2022 75kg pulldown set 4" on Streamable.

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02-04-2022 80kg pulldown set 5

Watch "02-04-2022 80kg pulldown set 5" on Streamable.

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tricep extension set 5:

02-04-2022 15kg tricep extension set 5

Watch "02-04-2022 15kg tricep extension set 5" on Streamable.

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DB curl set 5:

02-04-2022 12,5kg DB curl set 5

Watch "02-04-2022 12,5kg DB curl set 5" on Streamable.

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[snoob]

04-04-2022 shock week day 1
Log press ( from blocks / 1x squat clean / 1-2-X-2 )
3*90
3*95
3*100
3*105
1*110

Frontsquat ( straps / wrap around / shoulder width / 2-0-X-1 )
3*130
3*137,5
3*145
1*160

SSB good morning ( Standing / shoulder width / 3-0-X-0 )
5*100
5*110
5*120

Deze ochtend opgestaan met keelontsteking, gans men kop toe, voel me maar belabberd maar toch gaan trainen. Gewichten gingen nog OK, log voelde well volledig "off" qua timing tussen dip & press, komt wel goed. Als ik ziek vrij vlot 110kg kan drukken op deze 13" na het weken niet gedaan te hebben valt het wel mee.

Log set 1-5:

04-04-2022 90kg log set 1

Watch "04-04-2022 90kg log set 1" on Streamable.

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04-04-2022 95kg log set 2

Watch "04-04-2022 95kg log set 2" on Streamable.

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04-04-2022 100kg log set 3

Watch "04-04-2022 100kg log set 3" on Streamable.

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04-04-2022 105kg log set 4

Watch "04-04-2022 105kg log set 4" on Streamable.

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04-04-2022 110kg log set 5

Watch "04-04-2022 110kg log set 5" on Streamable.

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Frontsquat set 1-4:

04-04-2022 130kg frontsquat set 1

Watch "04-04-2022 130kg frontsquat set 1" on Streamable.

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04-04-2022 137,5kg frontsquat set 2

Watch "04-04-2022 137,5kg frontsquat set 2" on Streamable.

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04-04-2022 145kg frontsquat set 3

Watch "04-04-2022 145kg frontsquat set 3" on Streamable.

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04-04-2022 160kg frontsquat set 4

Watch "04-04-2022 160kg frontsquat set 4" on Streamable.

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SSB GM set 1-3:

04-04-2022 100kg SSB GM set 1

Watch "04-04-2022 100kg SSB GM set 1" on Streamable.

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04-04-2022 110kg SSB GM set 2

Watch "04-04-2022 110kg SSB GM set 2" on Streamable.

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04-04-2022 120kg SSB GM set 3

Watch "04-04-2022 120kg SSB GM set 3" on Streamable.

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[snoob]

06-04-2022 shock week day 2
Log press ( standing / olympic style press / 1-1-X-1 )
3*75
3*79
3*83
3*87
3*91

Belt squat ( to box / sit onto / wide / 2-2-X-0 )
5*200
5*240
5*280
5*320

Reverse hyper SS Hanging leg raise ( bilateral / 1-0-1-1 + Legs straight / 3-0-1-0 )
12*100 + 6*BW ( 132kg )
10*110 + 6*BW
10*120 + 6*BW

Eerste keer "olympic press" met log, voelde wel ok. Goed geslapen vannacht, ben aan de beterhand, enkel nog wat hoesten en wat keelpijn.
Volgende keer lagere box, ga anders de pitshark vernielen als ik meer gewicht gebruik.

Log press set 1-5:

06-04-2022 75kg olympic log press set 1

Watch "06-04-2022 75kg olympic log press set 1" on Streamable.

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06-04-2022 79kg olympic log press set 2

Watch "06-04-2022 79kg olympic log press set 2" on Streamable.

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06-04-2022 83kg olympic log press set 3

Watch "06-04-2022 83kg olympic log press set 3" on Streamable.

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06-04-2022 87kg olympic log press set 4

Watch "06-04-2022 87kg olympic log press set 4" on Streamable.

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06-04-2022 91kg olympic log press set 5

Watch "06-04-2022 91kg olympic log press set 5" on Streamable.

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Belt box squat set 3-4:

06-04-2022 280kg belt squat box squat set 3

Watch "06-04-2022 280kg belt squat box squat set 3" on Streamable.

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06-04-2022 320kg belt squat box squat set 4

Watch "06-04-2022 320kg belt squat box squat set 4" on Streamable.

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Reverse hyper set 3:

06-04-2022 120kg reverse hyper set 3

Watch "06-04-2022 120kg reverse hyper set 3" on Streamable.

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[snoob]

07-04-2022 shock week day 3
Log press ( standing / olympic style press / 1-1-X-1 )
3*75
3*80
3*85
3*90
3*95
3*100 easy

Belt squat ( to box / sit onto / wide / 2-2-X-0 )
5*200
5*215
5*230
5*245

Reverse hyper SS Hanging leg raise ( bilateral / 1-0-1-1 + Legs straight / 3-0-1-0 )
12*80 + 6*BW ( 132kg )
10*90 + 8*BW knee raises vanaf hier.
10*100 + 8*BW

Ging beter dan gisteren! van 3x91 naar 3x100 door techniek wat bij te schaven, zit nog meer in denk ik! Belt squat 10-11cm lager gedaan, was een pak zwaarder
Morgenochtend log PP & FSQ, eens benieuwd.

Log press set 4-5-6:

07-04-2022 90kg olympic log press set 4

Watch "07-04-2022 90kg olympic log press set 4" on Streamable.

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07-04-2022 95kg olympic log press set 5

Watch "07-04-2022 95kg olympic log press set 5" on Streamable.

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07-04-2022 90kg olympic log press set 4

Watch "07-04-2022 90kg olympic log press set 4" on Streamable.

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Belt squat box squat set 3:

07-04-2022 230kg belt squat set 3

Watch "07-04-2022 230kg belt squat set 3" on Streamable.

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[snoob]

08-04-2022 shock week day 4
Log press ( from blocks / 1x squat clean / 1-2-X-2 )
3*90
3*96
3*102
3*108
1*120

Frontsquat ( straps / wrap around / shoulder width / 2-0-X-1 )
3*135
3*145
3*155
1*175

SSB good morning ( Standing / shoulder width / 3-0-X-0 )
5*100
5*120
5*140

Dood, niet veel geslapen vannacht maar de press ging goed vandaag! Clean is nu het zwaarste aan de log dus goed Frontsquat ging ook goed, echter ben ik super brak nu, vorm was niet optimaal maar het ging toch omhoog.
Morgen nog een keer dit .. ofwel ga ik voor triple op 112,5kg of 125kg 1RM!

120kg op deze 13" log is wel PR! en 175kg frontsquat is lifetime PR!

Log set 3-4-5:

08-04-2022 102kg log set 3

Watch "08-04-2022 102kg log set 3" on Streamable.

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08-04-2022 108kg log set 4

Watch "08-04-2022 108kg log set 4" on Streamable.

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08-04-2022 120kg log set 5

Watch "08-04-2022 120kg log set 5" on Streamable.

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Frontsquat set 1-4:

08-04-2022 135kg frontsquat set 1

Watch "08-04-2022 135kg frontsquat set 1" on Streamable.

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08-04-2022 145kg frontsquat set 2

Watch "08-04-2022 145kg frontsquat set 2" on Streamable.

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08-04-2022 155kg frontsquat set 3

Watch "08-04-2022 155kg frontsquat set 3" on Streamable.

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08-04-2022 175kg frontsquat set 4

Watch "08-04-2022 175kg frontsquat set 4" on Streamable.

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GM set 3:

08-04-2022 140kg SSB good morning set 3

Watch "08-04-2022 140kg SSB good morning set 3" on Streamable.

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