- Lid geworden
- 25 sep 2007
- Berichten
- 10.772
- Waardering
- 1.530
- Lengte
- 1m86
- Massa
- 96kg
- Vetpercentage
- 15%
Helemaal gemist....
Natuurlijk abbo SNOOBBB
Natuurlijk abbo SNOOBBB
-
Volg het forum via Google Nieuws
Snoobs log
- Topic starter snoob
- Startdatum
- Reacties 970
- Weergaven 88K
- Volgers 25
Bezoekers in dit topic
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #702
10-10-2022 Offseason Week 3 Day 1
Grip hold SS Flat back extension ( unilateral / hub / X-2-X-2 + isometric hold / across collarbone / DB / X-0-X-60 )
20*L*7,5 + 20*R*7,5 + 60"*BW+5
20*L*7,5 + 20*R*7,5 + 60"*BW+5
20*L*7,5 + 20*R*7,5 + 60"*BW+5
Back squat ( high bar / oly / wide / barbell / 4-0-1-0 )
8*130
8*110
8*110
Press SS Bicep curl ( flat bench / biacromial / axle / 3-2-1-0 + 60° incline / supinated / DB / 3-2-1-0 )
8*80 + 8*7,5
8*80 + 8*7,5
8*80 + 8*7,5
Flat back extension SS Hanging leg raise ( across collarbone / DB / 2-0-1-1 + legs straight / 3-0-1-0 )
20*BW+10 + 12*BW
streamable.com
Grip hold SS Flat back extension ( unilateral / hub / X-2-X-2 + isometric hold / across collarbone / DB / X-0-X-60 )
20*L*7,5 + 20*R*7,5 + 60"*BW+5
20*L*7,5 + 20*R*7,5 + 60"*BW+5
20*L*7,5 + 20*R*7,5 + 60"*BW+5
Back squat ( high bar / oly / wide / barbell / 4-0-1-0 )
8*130
8*110
8*110
Press SS Bicep curl ( flat bench / biacromial / axle / 3-2-1-0 + 60° incline / supinated / DB / 3-2-1-0 )
8*80 + 8*7,5
8*80 + 8*7,5
8*80 + 8*7,5
Flat back extension SS Hanging leg raise ( across collarbone / DB / 2-0-1-1 + legs straight / 3-0-1-0 )
20*BW+10 + 12*BW
10-10-2022 7,5kg hub lift set 1
Watch "10-10-2022 7,5kg hub lift set 1" on Streamable.
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #703
13-10-2022 Offseason Week 3 Day 2
Grip hold ( double overhand / clean grip / thumbless / axle / X-0-X-60 )
60"*50
60"*50
60"*50
Deadlift ( 2" deficit / PL / snatch grip / barbell / 5-1-1-0 )
5*60
8*100
8*100
8*100
Deadlift ( suited / PL / 1-0-X-1 )
1*180
1*220
1*260
1*300 ( PR )
Press SS Lat pulldown ( 1 & quarter / 80° incline / semi-supinated / 3-1-1-0 + 1 & quarter / semi-supinated / shoulder width / MAG / 3-0-1-1 )
10*20 + 10*50
10*20 + 10*50
10*20 + 10*50
Lateral raise SS Lateral raise ( half | bottom ROM / prone / 70° incline / bilateral / semi-supinated / DB / 2-0-1-1 + prone / 40° incline / bilateral / pronated / DB / 2-0-1-1 )
20*7,5 + 20*5
20*7,5 + 20*5
20*7,5 + 20*5
Gisteren size 56 jack deadlift suit van METAL ontvangen, moest het natuurlijk proberen! Helpt enorm onderin de beweging, moet enkel wat werken aan men arch / meer anterior pelvic tilt zodat de lockout makkelijker wordt... Denk dat in december op push-pull 320/330kg mogelijk moet zijn!
SG deficit DL set 2:
streamable.com
suited DLs:
Grip hold ( double overhand / clean grip / thumbless / axle / X-0-X-60 )
60"*50
60"*50
60"*50
Deadlift ( 2" deficit / PL / snatch grip / barbell / 5-1-1-0 )
5*60
8*100
8*100
8*100
Deadlift ( suited / PL / 1-0-X-1 )
1*180
1*220
1*260
1*300 ( PR )
Press SS Lat pulldown ( 1 & quarter / 80° incline / semi-supinated / 3-1-1-0 + 1 & quarter / semi-supinated / shoulder width / MAG / 3-0-1-1 )
10*20 + 10*50
10*20 + 10*50
10*20 + 10*50
Lateral raise SS Lateral raise ( half | bottom ROM / prone / 70° incline / bilateral / semi-supinated / DB / 2-0-1-1 + prone / 40° incline / bilateral / pronated / DB / 2-0-1-1 )
20*7,5 + 20*5
20*7,5 + 20*5
20*7,5 + 20*5
Gisteren size 56 jack deadlift suit van METAL ontvangen, moest het natuurlijk proberen! Helpt enorm onderin de beweging, moet enkel wat werken aan men arch / meer anterior pelvic tilt zodat de lockout makkelijker wordt... Denk dat in december op push-pull 320/330kg mogelijk moet zijn!
SG deficit DL set 2:
13-10-2022 100kg SG deficit DL set 2
Watch "13-10-2022 100kg SG deficit DL set 2" on Streamable.
- Lid geworden
- 25 sep 2008
- Berichten
- 302
- Waardering
- 153
Nice easy! Wordt flink aan je lockout werken dus.
Hoe gaat t met je heup?
Hoe gaat t met je heup?
- Lid geworden
- 25 sep 2007
- Berichten
- 10.772
- Waardering
- 1.530
- Lengte
- 1m86
- Massa
- 96kg
- Vetpercentage
- 15%
Dat zijn weer lekker kilo's maat! You make it look easy
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #706
thx!Dat zijn weer lekker kilo's maat! You make it look easy
Ja begint bij de startpositie, moet heupen naar voor krijgen / archen, komt goed.
Heup is iets beter al, hopelijk evolueert het positief!
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #707
15-10-2022 Offseason Week 3 Day 3
Grip hold SS reverse hyperextension ( unilateral / pinch grip / X-2-X-2 + isometric hold | yielding / bilateral / X-0-X-60 )
20*L*10 + 20*R*10 + 1"*30
20*L*10 + 20*R*10 + 1"*20
20*L*10 + 20*R*10 + 1"*20
Front squat SS Glute ham raise ( straps | wrap around / heels on plates / narrow / barbell / 3-2-1-0 + across collarbone / DB / 3-2-1-0 )
6*100 + 10*BW
6*80 + 10*BW
6*80 + 10*BW
Push press ( log / 4-1-X-1 )
6*70
6*70
6*70
reverse hyperextension SS Windmill ( bilateral / decompression focus / 1-0-1-1 + Standing / Fist to floor | touch to side / DB / 3-0-1-0 )
20*60 + 20*L*15 + 20*R*15
Grip hold SS reverse hyperextension ( unilateral / pinch grip / X-2-X-2 + isometric hold | yielding / bilateral / X-0-X-60 )
20*L*10 + 20*R*10 + 1"*30
20*L*10 + 20*R*10 + 1"*20
20*L*10 + 20*R*10 + 1"*20
Front squat SS Glute ham raise ( straps | wrap around / heels on plates / narrow / barbell / 3-2-1-0 + across collarbone / DB / 3-2-1-0 )
6*100 + 10*BW
6*80 + 10*BW
6*80 + 10*BW
Push press ( log / 4-1-X-1 )
6*70
6*70
6*70
reverse hyperextension SS Windmill ( bilateral / decompression focus / 1-0-1-1 + Standing / Fist to floor | touch to side / DB / 3-0-1-0 )
20*60 + 20*L*15 + 20*R*15
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #708
16-10-2022 Offseason Week 3 Day 4
Wrist curl ( Elbow | 90° / pronated / mid grip / ez bar / 2-0-1-1 )
20*12,5
20*12,5
12*12,5
Power clean ( pause on concentric | 1x / 2" partial / log / 2-1-1-2 )
6*70
6*70
6*70
Good morning SS Split squat ( seated / toes raised | knees locked / wide / SSB / 3-2-1-0 + 1 & quarter / DB to side / front foot raised / 3-1-1-0 )
10*50 + 10*L*10 + 10*R*10
10*50 + 10*L*5 + 10*R*5
10*50 + 10*L*5 + 10*R*5
Trap 3 raise SS Row ( prone / 40° incline / bilateral / DB / 2-0-1-1 + bent over | braced / unilateral / supinating / DB / 2-0-1-1 )
20*3 + 20*L*20 + 20*R*20
20*3 + 20*L*20 + 20*R*20
20*3 + 20*L*20 + 20*R*20
Wrist curl ( Elbow | 90° / pronated / mid grip / ez bar / 2-0-1-1 )
20*12,5
20*12,5
12*12,5
Power clean ( pause on concentric | 1x / 2" partial / log / 2-1-1-2 )
6*70
6*70
6*70
Good morning SS Split squat ( seated / toes raised | knees locked / wide / SSB / 3-2-1-0 + 1 & quarter / DB to side / front foot raised / 3-1-1-0 )
10*50 + 10*L*10 + 10*R*10
10*50 + 10*L*5 + 10*R*5
10*50 + 10*L*5 + 10*R*5
Trap 3 raise SS Row ( prone / 40° incline / bilateral / DB / 2-0-1-1 + bent over | braced / unilateral / supinating / DB / 2-0-1-1 )
20*3 + 20*L*20 + 20*R*20
20*3 + 20*L*20 + 20*R*20
20*3 + 20*L*20 + 20*R*20
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #709
19-10-2022 Offseason Week 4 Day 1
Grip hold SS Flat back extension ( unilateral / hub / X-2-X-2 + isometric hold / across collarbone / DB / X-0-X-60 )
15*L*10 + 15*R*10 + 45"*BW+5
15*L*10 + 15*R*10 + 45"*BW+5
15*L*10 + 15*R*10 + 45"*BW+5
Back squat ( high bar / oly / wide / barbell / 4-0-1-0 )
7*117,5
7*117,5
7*117,5
7*117,5
Press SS Bicep curl ( flat bench / biacromial / axle / 3-2-1-0 + 60° incline / supinated / DB / 3-2-1-0 )
7*85 + 7*8
7*85 + 7*8
7*85 + 7*8
7*85 + 7*8
Flat back extension SS Hanging leg raise ( across collarbone / DB / 2-0-1-1 + legs straight / 3-0-1-0 )
15*BW+10 called it here, krampen.
Was ff vergeten loggen, heb het druk met werk / social life / training / verhuizen.
Grip hold SS Flat back extension ( unilateral / hub / X-2-X-2 + isometric hold / across collarbone / DB / X-0-X-60 )
15*L*10 + 15*R*10 + 45"*BW+5
15*L*10 + 15*R*10 + 45"*BW+5
15*L*10 + 15*R*10 + 45"*BW+5
Back squat ( high bar / oly / wide / barbell / 4-0-1-0 )
7*117,5
7*117,5
7*117,5
7*117,5
Press SS Bicep curl ( flat bench / biacromial / axle / 3-2-1-0 + 60° incline / supinated / DB / 3-2-1-0 )
7*85 + 7*8
7*85 + 7*8
7*85 + 7*8
7*85 + 7*8
Flat back extension SS Hanging leg raise ( across collarbone / DB / 2-0-1-1 + legs straight / 3-0-1-0 )
15*BW+10 called it here, krampen.
Was ff vergeten loggen, heb het druk met werk / social life / training / verhuizen.
Laatst bewerkt:
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #710
20-10-2022 Offseason Week 4 Day 2
Grip hold ( double overhand / clean grip / thumbless / axle / X-0-X-60 )
45"*60
45"*60
Deadlift ( 2" deficit / PL / snatch grip / barbell / 5-1-1-0 )
7*120
7*120
7*120
7*120
Press SS Lat pulldown ( 1 & quarter / 80° incline / semi-supinated / 3-1-1-0 + 1 & quarter / semi-supinated / shoulder width / MAG / 3-0-1-1 )
8*22,5 + 8*60
8*22,5 + 8*60
8*22,5 + 8*60
8*22,5 + 8*60
Lateral raise SS Lateral raise ( half | bottom ROM / prone / 70° incline / bilateral / semi-supinated / DB / 2-0-1-1 + prone / 40° incline / bilateral / pronated / DB / 2-0-1-1 )
15*9 + 15*6
15*9 + 15*6
streamable.com
streamable.com
Grip hold ( double overhand / clean grip / thumbless / axle / X-0-X-60 )
45"*60
45"*60
Deadlift ( 2" deficit / PL / snatch grip / barbell / 5-1-1-0 )
7*120
7*120
7*120
7*120
Press SS Lat pulldown ( 1 & quarter / 80° incline / semi-supinated / 3-1-1-0 + 1 & quarter / semi-supinated / shoulder width / MAG / 3-0-1-1 )
8*22,5 + 8*60
8*22,5 + 8*60
8*22,5 + 8*60
8*22,5 + 8*60
Lateral raise SS Lateral raise ( half | bottom ROM / prone / 70° incline / bilateral / semi-supinated / DB / 2-0-1-1 + prone / 40° incline / bilateral / pronated / DB / 2-0-1-1 )
15*9 + 15*6
15*9 + 15*6
20-10-2022 120kg SG deficit deadlit set 3
Watch "20-10-2022 120kg SG deficit deadlit set 3" on Streamable.
20-10-2022 22,5kg DB press set 2
Watch "20-10-2022 22,5kg DB press set 2" on Streamable.
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #711
23-10-2022 Offseason Week 4 Day 3
Grip hold SS reverse hyperextension ( unilateral / pinch grip / X-2-X-2 + isometric hold | yielding / bilateral / X-0-X-45 )
15*L*11,25 + 15*R*11,25 + 45"*25
15*L*11,25 + 15*R*11,25 + 45"*25
Front squat SS Glute ham raise ( straps | wrap around / heels on plates / narrow / barbell / 3-2-1-0 + across collarbone / DB / 3-2-1-0 )
5*90 + 8*BW
5*90 + 8*BW
5*90 + 8*BW
5*90 + 8*BW
Push press ( log / 4-1-X-1 )
5*80
5*80
5*80
5*80
reverse hyperextension SS Windmill ( bilateral / decompression focus / 1-0-1-1 + Standing / Fist to floor | touch to side / DB / 3-0-1-0 )
15*50 + 15*L*12,5 + 15*R*12,5
15*50 + 15*L*12,5 + 15*R*12,5
Zaterdag Graston gehad, beetje beurs, links stond vagus zenuw ontstoken, is nu wel beter.
streamable.com
streamable.com
Grip hold SS reverse hyperextension ( unilateral / pinch grip / X-2-X-2 + isometric hold | yielding / bilateral / X-0-X-45 )
15*L*11,25 + 15*R*11,25 + 45"*25
15*L*11,25 + 15*R*11,25 + 45"*25
Front squat SS Glute ham raise ( straps | wrap around / heels on plates / narrow / barbell / 3-2-1-0 + across collarbone / DB / 3-2-1-0 )
5*90 + 8*BW
5*90 + 8*BW
5*90 + 8*BW
5*90 + 8*BW
Push press ( log / 4-1-X-1 )
5*80
5*80
5*80
5*80
reverse hyperextension SS Windmill ( bilateral / decompression focus / 1-0-1-1 + Standing / Fist to floor | touch to side / DB / 3-0-1-0 )
15*50 + 15*L*12,5 + 15*R*12,5
15*50 + 15*L*12,5 + 15*R*12,5
Zaterdag Graston gehad, beetje beurs, links stond vagus zenuw ontstoken, is nu wel beter.
23-10-2022 90kg paused FSQ set 2
Watch "23-10-2022 90kg paused FSQ set 2" on Streamable.
23-10-2022 80kg log push press set 3
Watch "23-10-2022 80kg log push press set 3" on Streamable.
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #712
24-10-2022 Offseason Week 4 Day 4
Wrist curl ( Elbow | 90° / pronated / mid grip / ez bar / 2-0-1-1 )
15*12
15*12
Power clean ( pause on concentric | 1x / 2" partial / log / 2-1-1-2 )
5*80
5*80
5*80
5*80
Good morning SS Split squat ( seated / toes raised | knees locked / wide / SSB / 3-2-1-0 + 1 & quarter / DB to side / front foot raised / 3-1-1-0 )
8*60 + 8*L*15 + 8*R*15
8*60 + 8*L*15 + 8*R*15
8*60 + 8*L*15 + 8*R*15
8*60 + 8*L*15 + 8*R*15
Trap 3 raise SS Row ( prone / 40° incline / bilateral / DB / 2-0-1-1 + bent over | braced / unilateral / supinating / DB / 2-0-1-1 )
15*4 + 15*L*30 + 15*R*30
15*4 + 15*L*30 + 15*R*30
Gisteren potje of 20 armworstelen gedaan, rechts was brachialis & rear delt enorm sore, maar vanaf set 3 op de powercleans ging het beter.
streamable.com
streamable.com
Wrist curl ( Elbow | 90° / pronated / mid grip / ez bar / 2-0-1-1 )
15*12
15*12
Power clean ( pause on concentric | 1x / 2" partial / log / 2-1-1-2 )
5*80
5*80
5*80
5*80
Good morning SS Split squat ( seated / toes raised | knees locked / wide / SSB / 3-2-1-0 + 1 & quarter / DB to side / front foot raised / 3-1-1-0 )
8*60 + 8*L*15 + 8*R*15
8*60 + 8*L*15 + 8*R*15
8*60 + 8*L*15 + 8*R*15
8*60 + 8*L*15 + 8*R*15
Trap 3 raise SS Row ( prone / 40° incline / bilateral / DB / 2-0-1-1 + bent over | braced / unilateral / supinating / DB / 2-0-1-1 )
15*4 + 15*L*30 + 15*R*30
15*4 + 15*L*30 + 15*R*30
Gisteren potje of 20 armworstelen gedaan, rechts was brachialis & rear delt enorm sore, maar vanaf set 3 op de powercleans ging het beter.
24-10-2022 80kg log powerclean set 4
Watch "24-10-2022 80kg log powerclean set 4" on Streamable.
24-10-2022 4kg trap 3 raise set 1
Watch "24-10-2022 4kg trap 3 raise set 1" on Streamable.
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #713
25-10-2022 Offseason Week 5 Day 1
Grip hold SS Flat back extension ( unilateral / hub / X-2-X-2 + isometric hold / across collarbone / DB / X-0-X-60 )
12*L*11,25 + 15*R*11,25 + 30"*BW+12,5
Back squat ( high bar / oly / wide / barbell / 4-0-1-0 )
6*130
6*130
6*130
6*130
6*130
Press SS Bicep curl ( flat bench / biacromial / axle / 3-2-1-0 + 60° incline / supinated / DB / 3-2-1-0 )
6*90 + 6*10
6*90 + 6*12,5
6*90 + 6*12,5
6*90 + 6*12,5
6*90 + 6*12,5
Flat back extension SS Hanging knee raise ( across collarbone / DB / 2-0-1-1 + 3-0-1-0 )
12*BW+10 + 20*BW
streamable.com
streamable.com
streamable.com
Grip hold SS Flat back extension ( unilateral / hub / X-2-X-2 + isometric hold / across collarbone / DB / X-0-X-60 )
12*L*11,25 + 15*R*11,25 + 30"*BW+12,5
Back squat ( high bar / oly / wide / barbell / 4-0-1-0 )
6*130
6*130
6*130
6*130
6*130
Press SS Bicep curl ( flat bench / biacromial / axle / 3-2-1-0 + 60° incline / supinated / DB / 3-2-1-0 )
6*90 + 6*10
6*90 + 6*12,5
6*90 + 6*12,5
6*90 + 6*12,5
6*90 + 6*12,5
Flat back extension SS Hanging knee raise ( across collarbone / DB / 2-0-1-1 + 3-0-1-0 )
12*BW+10 + 20*BW
25-10-2022 11,25kg hub grip set 1
Watch "25-10-2022 11,25kg hub grip set 1" on Streamable.
25-10-2022 12,5kg iso back extension set 1
Watch "25-10-2022 12,5kg iso back extension set 1" on Streamable.
25-10-2022 130kg highbar squat set 4
Watch "25-10-2022 130kg highbar squat set 4" on Streamable.
Laatst bewerkt:
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #714
27-10-2022 Offseason Week 5 Day 2
Grip hold ( double overhand / clean grip / thumbless / axle / X-0-X-60 )
30"*90
Deadlift ( 2" deficit / PL / snatch grip / barbell / 5-1-1-0 )
6*130
6*130
6*130
6*130
6*130
Press SS Lat pulldown ( 1 & quarter / 80° incline / semi-supinated / 3-1-1-0 + 1 & quarter / semi-supinated / shoulder width / MAG / 3-0-1-1 )
7*27,5 + 7*70
7*27,5 + 7*70
7*27,5 + 7*70
7*27,5 + 7*70
7*27,5 + 7*70
Lateral raise SS Lateral raise ( half | bottom ROM / prone / 70° incline / bilateral / semi-supinated / DB / 2-0-1-1 + prone / 40° incline / bilateral / pronated / DB / 2-0-1-1 )
12*10 + 12*7
Volgende week wordt interessant met max effort werk met deze varianten & tempo ...
streamable.com
streamable.com
Grip hold ( double overhand / clean grip / thumbless / axle / X-0-X-60 )
30"*90
Deadlift ( 2" deficit / PL / snatch grip / barbell / 5-1-1-0 )
6*130
6*130
6*130
6*130
6*130
Press SS Lat pulldown ( 1 & quarter / 80° incline / semi-supinated / 3-1-1-0 + 1 & quarter / semi-supinated / shoulder width / MAG / 3-0-1-1 )
7*27,5 + 7*70
7*27,5 + 7*70
7*27,5 + 7*70
7*27,5 + 7*70
7*27,5 + 7*70
Lateral raise SS Lateral raise ( half | bottom ROM / prone / 70° incline / bilateral / semi-supinated / DB / 2-0-1-1 + prone / 40° incline / bilateral / pronated / DB / 2-0-1-1 )
12*10 + 12*7
Volgende week wordt interessant met max effort werk met deze varianten & tempo ...
27-10-2022 130kg SG deficit DL set 1
Watch "27-10-2022 130kg SG deficit DL set 1" on Streamable.
27-10-2022 27,5kg DB press set 1
Watch "27-10-2022 27,5kg DB press set 1" on Streamable.
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #715
01-11-2022 Offseason Week 5 Day 3
Grip hold SS reverse hyperextension ( unilateral / pinch grip / X-2-X-2 + isometric hold | yielding / bilateral / X-0-X-45 )
12*L*13,75 + 12*R*13,75 + 30"*35
Front squat SS Glute ham raise ( straps | wrap around / heels on plates / narrow / barbell / 3-2-1-0 + across collarbone / DB / 3-2-1-0 )
4*100 + 7*BW
4*100 + 7*BW
4*100 + 7*BW
4*100 + 7*BW
4*100 + 7*BW
Push press ( log / 4-1-X-1 )
3*95 ( 4F )
4*95
4*95
reverse hyperextension SS Windmill ( bilateral / decompression focus / 1-0-1-1 + Standing / Fist to floor | touch to side / DB / 3-0-1-0 )
12*60 + 16*L*20 + 12*R*20
Wou 5x4 op log pushpress doen met 85kg, had er 95kg op gestoken zonder het door te hebben, verklaart waarom het zo zwaar voelde Rug verkrampte op 4de rep van set 3, dus laatste 2 sets laten vallen.
Op 't einde nog 150kg sandbag over yoke gedaan, 4 reps gingen vrij vlot.
streamable.com
streamable.com
Grip hold SS reverse hyperextension ( unilateral / pinch grip / X-2-X-2 + isometric hold | yielding / bilateral / X-0-X-45 )
12*L*13,75 + 12*R*13,75 + 30"*35
Front squat SS Glute ham raise ( straps | wrap around / heels on plates / narrow / barbell / 3-2-1-0 + across collarbone / DB / 3-2-1-0 )
4*100 + 7*BW
4*100 + 7*BW
4*100 + 7*BW
4*100 + 7*BW
4*100 + 7*BW
Push press ( log / 4-1-X-1 )
3*95 ( 4F )
4*95
4*95
reverse hyperextension SS Windmill ( bilateral / decompression focus / 1-0-1-1 + Standing / Fist to floor | touch to side / DB / 3-0-1-0 )
12*60 + 16*L*20 + 12*R*20
Wou 5x4 op log pushpress doen met 85kg, had er 95kg op gestoken zonder het door te hebben, verklaart waarom het zo zwaar voelde
Rug verkrampte op 4de rep van set 3, dus laatste 2 sets laten vallen.Op 't einde nog 150kg sandbag over yoke gedaan, 4 reps gingen vrij vlot.
01-11-2022 13,75kg pinch grip set 1
Watch "01-11-2022 13,75kg pinch grip set 1" on Streamable.
01-11-2022 100kg paused FSQ set 3
Watch "01-11-2022 100kg paused FSQ set 3" on Streamable.
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #716
02-11-2022 Offseason Week 5 Day 4
Wrist curl ( Elbow | 90° / pronated / mid grip / ez bar / 2-0-1-1 )
12*14,5
Power clean ( pause on concentric | 1x / 2" partial / log / 2-1-1-2 )
4*90
4*90
4*90
4*90
4*90
Good morning SS Split squat ( seated / toes raised | knees locked / wide / SSB / 3-2-1-0 + 1 & quarter / DB to side / front foot raised / 3-1-1-0 )
7*60 + 7*L*10 + 7*R*10
7*60 + 7*L*10 + 7*R*10
7*60 + 7*L*10 + 7*R*10
7*60 + 7*L*10 + 7*R*10
7*60 + 7*L*10 + 7*R*10
Trap 3 raise SS Row ( prone / 40° incline / bilateral / DB / 2-0-1-1 + bent over | braced / unilateral / supinating / DB / 2-0-1-1 )
12*5 + 12*L*35 + 12*R*35
streamable.com
streamable.com
Wrist curl ( Elbow | 90° / pronated / mid grip / ez bar / 2-0-1-1 )
12*14,5
Power clean ( pause on concentric | 1x / 2" partial / log / 2-1-1-2 )
4*90
4*90
4*90
4*90
4*90
Good morning SS Split squat ( seated / toes raised | knees locked / wide / SSB / 3-2-1-0 + 1 & quarter / DB to side / front foot raised / 3-1-1-0 )
7*60 + 7*L*10 + 7*R*10
7*60 + 7*L*10 + 7*R*10
7*60 + 7*L*10 + 7*R*10
7*60 + 7*L*10 + 7*R*10
7*60 + 7*L*10 + 7*R*10
Trap 3 raise SS Row ( prone / 40° incline / bilateral / DB / 2-0-1-1 + bent over | braced / unilateral / supinating / DB / 2-0-1-1 )
12*5 + 12*L*35 + 12*R*35
02-11-2022 90kg log powerclean set 1
Watch "02-11-2022 90kg log powerclean set 1" on Streamable.
02-11-2022 10kg DB split squat set 1
Watch "02-11-2022 10kg DB split squat set 1" on Streamable.
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #718
Heb 2 maand niet getraind, begin november men beste maat verloren & wat gedoe gehad. Eerste 2 weken 12 kg verloren en dan besloten om toch mee te doen aan push-pull en men opener proberen trekken, wou 300-315-330kg doen maar stress & gewichtsverlies hebben me goed genaaid. Nacht erna wakker geworden met zware lumbago, 4 dagen niet kunnen staan of degelijk bewegen, 4 kiné sessies gehad op 6 dagen tijd en dan kon ik ietwat normaal stappen. Deze week terug begonnen met trainen, wel net voor nieuwjaar ff nieuwe log getest in de gym, 112kg leeg ging nog omhoog. The rebuild started this week
300kg DL @ 117kg
Misaa
Advanced Bodybuilder
- Lid geworden
- 23 nov 2019
- Berichten
- 1.358
- Waardering
- 1.350
- Lengte
- 1m87
- Massa
- 96kg
- Vetpercentage
- 15%
Gecondoleerd nog!Heb 2 maand niet getraind, begin november men beste maat verloren & wat gedoe gehad. Eerste 2 weken 12 kg verloren en dan besloten om toch mee te doen aan push-pull en men opener proberen trekken, wou 300-315-330kg doen maar stress & gewichtsverlies hebben me goed genaaid. Nacht erna wakker geworden met zware lumbago, 4 dagen niet kunnen staan of degelijk bewegen, 4 kiné sessies gehad op 6 dagen tijd en dan kon ik ietwat normaal stappen. Deze week terug begonnen met trainen, wel net voor nieuwjaar ff nieuwe log getest in de gym, 112kg leeg ging nog omhoog. The rebuild started this week
300kg DL @ 117kg
112kg wooden log:
OP
- Lid geworden
- 30 nov 2005
- Berichten
- 11.967
- Waardering
- 1.007
- Lengte
- 1m93
- Massa
- 126kg
- Topic Starter
- #720
23-01-2023 Offseason Week 2 Day 1
Trap 3 raise SS Bicep curl SS Lat/Cable pulldown ( prone / 40° incline / bilateral / DB / 3-0-1-2 + prone / 40° incline / bilateral / semi-supinated / to shoulders / DB / 3-0-1-2 + semi-supinated / shoulder width / MAG handle / 3-0-1-1 )
10*5 + 10*12,5 + 6*90
10*4 + 10*12,5 + 6*85
10*4 + 10*10 + 6*80
Fly SS Tricep extension SS Press ( flat bench / bilateral / pronating / DB / 3-0-2-0 + Flat bench / bilateral / to shoulders / pronating / DB / 3-1-1-0 + Flat bench / bilateral / semi-supinated / DB / 3-2-1-0 )
10*12,5 + 8*17,5 + 6*35
10*10 + 8*15 + 6*30
10*10 + 8*15 + 6*30
Good pump, feeling good.
streamable.com
Trap 3 raise SS Bicep curl SS Lat/Cable pulldown ( prone / 40° incline / bilateral / DB / 3-0-1-2 + prone / 40° incline / bilateral / semi-supinated / to shoulders / DB / 3-0-1-2 + semi-supinated / shoulder width / MAG handle / 3-0-1-1 )
10*5 + 10*12,5 + 6*90
10*4 + 10*12,5 + 6*85
10*4 + 10*10 + 6*80
Fly SS Tricep extension SS Press ( flat bench / bilateral / pronating / DB / 3-0-2-0 + Flat bench / bilateral / to shoulders / pronating / DB / 3-1-1-0 + Flat bench / bilateral / semi-supinated / DB / 3-2-1-0 )
10*12,5 + 8*17,5 + 6*35
10*10 + 8*15 + 6*30
10*10 + 8*15 + 6*30
Good pump, feeling good.
23-01-2023 5kg trap 3 raise set 1
Watch "23-01-2023 5kg trap 3 raise set 1" on Streamable.
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