Snoobs log

snoob · 25 jan 2023

25-01-2023 Offseason Week 2 Day 2
Leg extension SS Barbell hack squat SS Power squat ( toes neutral / bilateral / 2-0-1-2 + Heels supported / Narrow / 4-0-1-0 + Facing outwards / 3-2-1-0 )
10*60 + 8*30 + 6*120
10*55 + 7*25 + 6*110
10*50 + 8*20 + 6*100
10*45+ 8*20 + 6*90

Garhammer raise SS DB side bend ( Lying / 5-0-1-0 + 2-0-2-0 )
10*BW + 15*L*40 + 15*R*40
10*BW + 15*L*40 + 15*R*40

25-01-2023 60kg leg extension set 1

Watch "25-01-2023 60kg leg extension set 1" on Streamable.

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25-01-2023 30kg barbell hacksquat set 1

Watch "25-01-2023 30kg barbell hacksquat set 1" on Streamable.

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25-01-2023 120kg power squat set 1

Watch "25-01-2023 120kg power squat set 1" on Streamable.

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snoob · 27 jan 2023

27-01-2023 Offseason Week 2 Day 3
Wrist curl SS Bicep Curl SS Bicep curl ( elbow | 90° / pronated / mid grip / ez bar / 2-0-1-1 + 60° incline / semi-supinated / to shoulders / DB / 5-0-1-0 + standing / pronated / narrow / ezbar / 3-2-1-0 )
8*14,5 + 6*20 + 6*19,5
8*14,5 + 5*20 + 6*19,5
8*12 + 5*17,5 + 6*17

Tricep extension SS Tricep extension SS Press ( Tate Press / 60° incline / bilateral / DB / 3-1-1-0 + Standing / overhead / rope / cable / 3-2-1-0 + 60° incline / wide / football bar )
10*15 + 8*40,5 + 3*70
10*15 + 7*36 + 5*60
10*12,5 + 6*31,5 + 6*50

Hella pumped.

27-01-2023 20kg hammer curl set 1

Watch "27-01-2023 20kg hammer curl set 1" on Streamable.

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27-01-2023 15kg Tate press set 1

Watch "27-01-2023 15kg Tate press set 1" on Streamable.

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27-01-2023 40,5kg tricep extension

Watch "27-01-2023 40,5kg tricep extension" on Streamable.

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27-01-2023 60kg football bar press set 2

Watch "27-01-2023 60kg football bar press set 2" on Streamable.

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snoob · 28 jan 2023

28-01-2023 Offseason Week 2 Day 4
Legcurl SS Glute Ham Raise SS Deadlift ( toes inwards / plantarflexed / unilateral / 5-0-1-0 + 4-0-1-0 + Romanian / Snatch grip / barbell / 3-2-1-0 )
6*L*40 + 6*R*40 + 8*BW + 6*150
6*L*30 + 6*R*30 + 7*BW + 6*140
6*L*25 + 6*R*25 + 6*BW + 6*130
6*L*25 + 6*R*25 + 5*BW + 6*120
Abs geskipt, nog niet hersteld van vorige keer.

28-01-2023 BW glute ham raise set 1

Watch "28-01-2023 BW glute ham raise set 1" on Streamable.

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28-01-2023 140kg SG RDL set 2

Watch "28-01-2023 140kg SG RDL set 2" on Streamable.

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28-01-2023 150kg SG RDL set 1

Watch "28-01-2023 150kg SG RDL set 1" on Streamable.

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Calyptus · 29 jan 2023

Dat is nieuw, een glute-ham raise set met een spleet in het midden zodat je niet op je ballen/leuter zit te pressen. Ga ik eens voorstellen.

snoob · 31 jan 2023

30-01-2023 Offseason Week 3 Day 1
Press SS Lat/cable Pulldown ( flat bench / semi-supinated / DB / 4-0-1-0 + semi-supinated / shoulder width / MAG handle / 4-0-1-0 )
12*30 + 10*75
10*32,5 + 8*80
8*35 + 8*80
8*37,5 +8*85

Press SS Row ( 40° incline / semi-supinated / DB / 4-0-1-0 + seated / pronated / shoulder width / semi-supinated / MAG handle / cable / 4-0-1-0 )
10*25 + 12*50
8*27,5 + 10*60
8*27,5 + 10*60
8*30 + 8*70

Fly ( flat bench / bilateral / pronated / DB / 3-0-1-0 )
12*10
12*10
12*10
10*10
9*10
10*9
10*9

Lateral raise ( bent over / bilateral / pronated / cable / 3-0-1-0 )
12*4,5
12*4,5
12*4,5
12*4,5
12*4,5
12*4,5
12*4,5

30-01-2023 37,5kg DB press set 4

Watch "30-01-2023 37,5kg DB press set 4" on Streamable.

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30-01-2023 85kg pulldown set 4

Watch "30-01-2023 85kg pulldown set 4" on Streamable.

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30-01-2023 30kg incline DB press set 4

Watch "30-01-2023 30kg incline DB press set 4" on Streamable.

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30-01-2023 70kg seated row set 4

Watch "30-01-2023 70kg seated row set 4" on Streamable.

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snoob · 7 feb 2023

01-02-2023 Offseason Week 3 Day 2
Power squat SS leg curl ( shoulder width / facing inwards / 4-0-1-0 + Standing / toes neutral / dorsiflexed / unilateral / 4-0-1-0 )
12*100 + 12*L*20 + 12*R*20
10*120 + 10*L*25 + 10*R*25
8*140 + 8*L*30 + 8*R*30
6*160 + 8*L*35 + 8*R*35

snoob · 7 feb 2023

04-02-2023 Offseason Week 3 Day 3
Tricep extension SS Bicep curl ( flat bench / to forehead / pronated / ez bar / 4-0-1-0 + prone / bilateral / semi-supinated / to shoulders / DB / 4-0-1-0 )
12*32 +12*12,5
12*32 +10*12,5
12*34,5 +10*12,5
10*39,5 + 8*15

Tricep extension SS Bicep curl ( standing / overhead / rope / cable / 4-0-1-0 + 60° incline / bilateral / supinated / DB / 4-0-1-0 )
12*27,5 + 12*10
12*31,5 + 12*10
10*36 + 10*10
8*40,5 + 10*12,5

Tricep extension ( bent-over / to forehead / supinated / mid grip / cable / 3-0-1-0 )
12*36
12*36
12*36
12*36
12*36
12*36
12*36

Bicep curls ( standing / supinated / mid grip / cable / 3-0-1-0 )
12*27,5
12*27,5
12*27,5
10*27,5
10*22,5
12*22,5
12*22,5

snoob · 7 feb 2023

05-02-2023 Offseason Week 3 Day 4
Belt squat SS garhammer raise ( powerlifting / wide / 4-0-1-0 + 4-0-1-0 )
10*87,5 + 10*BW
10*92,5 + 10*BW
10*97,5 + 10*BW
10*112,5 + 10*BW

Deadlift SS Reverse hyperextension ( from floor / heels on 5kg plates / shoulder width / hex bar / 4-0-1-0 + bilateral / table flat / 1-0-1-1 )
8*127,5 + 12*80
8*147,5 + 10*85
8*167,5 + 8*90
8*167,5 + 8*90

Leg press ( narrow / 2-1-1-0 )
12*190
12*190
12*190
10*190
10*190
10*190
10*190

Calf Raise ( toe press / leg press / toes neutral / bilateral / 2-1-1-0 )
12*130
12*130
12*130
12*130
12*130
12*130
12*130

:treuren:

snoob · 7 feb 2023

06-02-2023 Offseason Week 4 Day 1
Press SS Lat/cable Pulldown ( flat bench / semi-supinated / DB / 4-0-1-0 + semi-supinated / shoulder width / MAG handle / 4-0-1-0 )
12*30 + 12*65
8*35 + 10*70
8*35 + 10*70
8*40 + 8*80

Press SS Row ( 40° incline / semi-supinated / DB / 4-0-1-0 + seated / pronated / shoulder width / semi-supinated / MAG handle / cable / 4-0-1-0 )
10*25 + 10*60
8*30 + 10*65
8*30 + 10*65
8*35 + 8*70

Fly ( flat bench / bilateral / pronated / DB / 3-0-1-0 )
12*12.5
12*12.5
12*12.5
12*12.5
10*12.5
10*12.5
10*10

Reverse peck deck ( 3-0-1-0 )
12*50
12*50
12*40
12*40
12*40
12*40
12*40

Streamable Video

Watch this video on Streamable.

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06-02-2023 80kg pulldown set 4

Watch "06-02-2023 80kg pulldown set 4" on Streamable.

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Streamable Video

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snoob · 13 feb 2023

08-02-2023 Offseason Week 4 Day 2
Tricep extension SS Bicep curl ( flat bench / to forehead / pronated / ez bar / 4-0-1-0 + prone / bilateral / semi-supinated / to shoulders / DB / 4-0-1-0 )
10*37 +12*12,5
10*37 +10*12,5
8*42 +10*12,5
8*47 + 8*15

Tricep extension SS Bicep curl ( standing / overhead / rope / cable / 4-0-1-0 + 60° incline / bilateral / supinated / DB / 4-0-1-0 )
12*31,5 + 8*12,5
10*36 + 8*12,5
10*40,5 + 8*15
8*45 + 8*15

Tricep extension ( bent-over / to forehead / supinated / mid grip / cable / 3-0-1-0 )
12*40,5
12*40,5
12*40,5
12*40,5
12*40,5
12*40,5
12*40,5

Bicep curls ( standing / supinated / mid grip / cable / 3-0-1-0 )
12*27
12*27
12*27
10*27
10*22
12*22
12*22

snoob · 13 feb 2023

11-02-2023 Offseason Events Week 1 Day 1
Clean & push jerk ( EMOM / From floor / power clean all reps / Monster DB / 1-2-X-2 )
1*R*45 + 1*L*45
1*R*45 + 1*L*45
1*R*50 + 1*L*50
1*R*50 + 1*L*50
1*R*50 + 1*L*50
1*R*50 + 1*L*50
1*R*50 + 1*L*50
1*R*55 + 1*L*55
1*R*60 + F*L*60 linkerschouder is bleh
1*R*65
F*R*70 close but no cigar

Press SS Row ( seated / unsupported / semi-supinated / DB / 2-0-1-0 + prone / 40° incline / bilateral / semi-supinated / DB / 2-0-1-0 )
30*15 + 35*15
25*15 + 30*17,5

Tricep Extension SS Bicep curl ( tate press / 40° incline / DB / 2-0-10 + 40° incline / bilateral / supinating / DB / 2-0-1-0 )
40*10 + 50*5
25*12,5 + 35*6

Eindelijk terug events :rocker2:

Eerste keer terug monster DB press, rack positie is nog niet goed, beetje werken aan mobiliteit en effectief jerken ipv pushpressen.

50kg set 7:

Watch 11-02-2023 50kg MDB press set 7 | Streamable

Watch "11-02-2023 50kg MDB press set 7" on Streamable.

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55kg set 9:

Watch 11-02-2023 55kg MDB press set 9 | Streamable

Watch "11-02-2023 55kg MDB press set 9" on Streamable.

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60kg set 10:

Watch 11-02-2023 60kg MDB press set 10 | Streamable

Watch "11-02-2023 60kg MDB press set 10" on Streamable.

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65kg set 11:

Watch 11-02-2023 65kg MDB press set 11 | Streamable

Watch "11-02-2023 65kg MDB press set 11" on Streamable.

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70kg set 12:

Watch 11-02-2023 70kg MDB press fail set 12 | Streamable

Watch "11-02-2023 70kg MDB press fail set 12" on Streamable.

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snoob · 16 feb 2023

15-02-2023 Offseason Events Week 1 Day 2
Deadlift ( speed focus / reverse band / from floor / powerlifting / clean grip / barbell / X-1-X-1 )
8*140 blues pin 40
8*140
8*140
8*140
8*140
8*140
8*140
8*140

Back squat ( half | top ROM / high bar / Oly / to box | touch only / shoulder width / barbell / 3-0-1-0 )
6*120
6*130
6*140

Split squat SS Leg curl ( front food raised / DB / 2-0-1-0 + standing / toes inwards / dorsiflexed / unilateral / 2-0-1-0 )
25*L*5 + 25*R*5 + 25*L*25 + 25*R*25
20*L*6 + 20*R*6 + 20*L*27,5 + 20*R*27,5

Step up ( DB to side / poliquin / 2-0-1-0 )
30*L*3 + 30*R*3
30*L*3 + 30*R*3

Bleh

moet lagere box vinden voor box squats, vorm op Poliquin step ups kan beter maar nog niet veel gedaan.

Watch 15-02-2023 140kg reverse band deadlift set 6 | Streamable

Watch "15-02-2023 140kg reverse band deadlift set 6" on Streamable.

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Watch 15-02-2023 140kg box squat set 3 | Streamable

Watch "15-02-2023 140kg box squat set 3" on Streamable.

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Watch 15-02-2023 5kg split squat set 1 | Streamable

Watch "15-02-2023 5kg split squat set 1" on Streamable.

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Watch 15-02-2023 27,5kg leg curl set 2 | Streamable

Watch "15-02-2023 27,5kg leg curl set 2" on Streamable.

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Watch 15-02-2023 3kg poliquin step up set 2 | Streamable

Watch "15-02-2023 3kg poliquin step up set 2" on Streamable.

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Misaa · 16 feb 2023

snoob zei:
15-02-2023 Offseason Events Week 1 Day 2
Deadlift ( speed focus / reverse band / from floor / powerlifting / clean grip / barbell / X-1-X-1 )
8*140 blues pin 40
8*140
8*140
8*140
8*140
8*140
8*140
8*140

Back squat ( half | top ROM / high bar / Oly / to box | touch only / shoulder width / barbell / 3-0-1-0 )
6*120
6*130
6*140

Split squat SS Leg curl ( front food raised / DB / 2-0-1-0 + standing / toes inwards / dorsiflexed / unilateral / 2-0-1-0 )
25*L*5 + 25*R*5 + 25*L*25 + 25*R*25
20*L*6 + 20*R*6 + 20*L*27,5 + 20*R*27,5

Step up ( DB to side / poliquin / 2-0-1-0 )
30*L*3 + 30*R*3
30*L*3 + 30*R*3

Bleh moet lagere box vinden voor box squats, vorm op Poliquin step ups kan beter maar nog niet veel gedaan.

Watch 15-02-2023 140kg reverse band deadlift set 6 | Streamable

Watch "15-02-2023 140kg reverse band deadlift set 6" on Streamable.

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Watch 15-02-2023 140kg box squat set 3 | Streamable

Watch "15-02-2023 140kg box squat set 3" on Streamable.

streamable.com

Watch 15-02-2023 5kg split squat set 1 | Streamable

Watch "15-02-2023 5kg split squat set 1" on Streamable.

streamable.com

Watch 15-02-2023 27,5kg leg curl set 2 | Streamable

Watch "15-02-2023 27,5kg leg curl set 2" on Streamable.

streamable.com

Watch 15-02-2023 3kg poliquin step up set 2 | Streamable

Watch "15-02-2023 3kg poliquin step up set 2" on Streamable.

streamable.com

Nice deads weer terug na jouw lumbago. Merk je nog iets of gaat gaat goed?

snoob · 16 feb 2023

Misaa zei:
Nice deads weer terug na jouw lumbago. Merk je nog iets of gaat gaat goed?

Gaat wel, onderrug voelt nog beetje zwak, heb vooral last van spanning in TFL & verzwakte glutes. Die nu wat optrainen.

snoob · 19 feb 2023

18-02-2023 Offseason Events Week 1 Day 3
Clean & Push press ( from blocks / 1xsquat clean / log / 1-2-X-2 )
6*80
4*92,5
3*105
6*90

Clean & Strict press ( olympic style press / from blocks / 1x power clean / log / 2-2-X-1 )
8*75

Trap 3 raise SS Powel raise ( prone / 30° incline / bilateral / DB / 2-0-1-0 + standing / pronated / cable / 2-0-1-0 )
40*2 + 50*L*2,25 + 50*R*2,25
30*3 + 40*L*2,25 + 40*R*2,25

Lateral raise SS Lateral raise ( prone / 70° incline / bilateral / semi-supinated / DB / 2-0-1-0 + bent over / bilateral / pronated / cable / 2-0-1-0 )
40*3 + 4*2,25
37*4 + 4*2,25

Streamable Video

Watch this video on Streamable.

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18-02-2023 105kg log set 3

Watch "18-02-2023 105kg log set 3" on Streamable.

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18-02-2023 75kg strict log set 1

Watch "18-02-2023 75kg strict log set 1" on Streamable.

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snoob · 21 feb 2023

20-02-2023 Offseason Events Week 1 Day 4
Good morning ( standing / wide / SSB / 4-0-1-0 )
12*50
12*60
12*70

Yoke ( EMOM / forwards / 2x10m / X-0-X-0 )
20m*260 in 13s
20m*260 in 11s
20m*260 in 11s
20m*260 in 11s
20m*260 in 11s
20m*260 in 10s
20m*260 in 12s
20m*260 in 11s
20m*260 in 12s
5m*260 rug aids

Loading ( lap then load / atlas stone / load to platform / deadlift 2x / X-0-X-2 )
5*95
5*110
1*120 rug aids

Reverse hyperextension SS Garhammer raise ( bilateral / decompression focus / 2-0-1-0 + 2-0-1-0 )
25*40 + 20*BW

Onderrug weer wat overdaan op set 10 vd yoke, warmte en stretchen dus maar weer. Lijkt me niet te erg..

Watch 20-02-2023 70kg SSB GM set 3 | Streamable

Watch "20-02-2023 70kg SSB GM set 3" on Streamable.

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Watch 20-02-2023 260kg yoke set 8 | Streamable

Watch "20-02-2023 260kg yoke set 8" on Streamable.

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Watch 20-02-2023 260kg yoke set 10 | Streamable

Watch "20-02-2023 260kg yoke set 10" on Streamable.

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20-02-2023 120kg atlas stone set 3

Watch "20-02-2023 120kg atlas stone set 3" on Streamable.

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20-02-2023 110kg atlas stone set 2

Watch "20-02-2023 110kg atlas stone set 2" on Streamable.

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snoob · 21 feb 2023

20-02-2023 Offseason Events Week 2 Day 1
Clean & push jerk ( EMOM / From floor / power clean all reps / Monster DB / 1-2-X-2 )
1*R*50 + 1*L*50
1*R*50 + 1*L*50
1*R*50 + 1*L*50
1*R*50 + 1*L*50
1*R*50 + 1*L*50
1*R*50 + 1*L*50
1*R*50 + 1*L*50
1*R*50 + 1*L*50

Press SS Row ( seated / unsupported / semi-supinated / DB / 2-0-1-0 + prone / 40° incline / bilateral / semi-supinated / DB / 2-0-1-0 )
38*15 + 40*15
32*15 + 35*17,5

Tricep Extension SS Bicep curl ( tate press / 40° incline / DB / 2-0-10 + 40° incline / bilateral / supinating / DB / 2-0-1-0 )
30*10 + 35*6
25*12,5 + 30*7

Monster DB techniek is aan 't verbeteren, i like

Watch 20-02-2023 50kg MDB set 7 | Streamable

Watch "20-02-2023 50kg MDB set 7" on Streamable.

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Watch 20-02-2023 50kg MDB set 8 | Streamable

Watch "20-02-2023 50kg MDB set 8" on Streamable.

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snoob · 23 feb 2023

22-02-2023 Offseason Events Week 2 Day 2
Deadlift ( speed focus / reverse band / from floor / powerlifting / clean grip / barbell / X-1-X-1 )
8*160 blues pin 40
8*160
8*160
8*160
8*160
8*160

Back squat ( half | top ROM / high bar / Oly / to box | touch only / shoulder width / barbell / 3-0-1-0 )
6*130
6*130

Split squat SS Leg curl ( front food raised / cable / 2-0-1-0 + standing / toes inwards / dorsiflexed / unilateral / 2-0-1-0 )
25*L*31,5 + 25*R*31,5 + 25*L*20 + 25*R*20
20*L*22,5 + 20*R*22,5 + 25*L*22,5 + 25*R*22,5

Step up ( DB to side / poliquin / 2-0-1-0 )
40*L*BW + 40*R*BW
30*L*BW+3 + 30*R*BW+3

Schijtestijf maar doorgezet!

22-02-2023 160kg RB deadlift set 4

Watch "22-02-2023 160kg RB deadlift set 4" on Streamable.

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22-02-2023 160kg squat set 2

Watch "22-02-2023 160kg squat set 2" on Streamable.

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22-02-2023 31,5kg cable FFE split squat set 1

Watch "22-02-2023 31,5kg cable FFE split squat set 1" on Streamable.

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22-02-2023 BW Poliquin step up set 1

Watch "22-02-2023 BW Poliquin step up set 1" on Streamable.

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snoob · 25 feb 2023

24-02-2023 Offseason Events Week 2 Day 3
Clean & Push press ( from blocks / 1xsquat clean / log / 1-2-X-2 )
6*90
4*100
3*110
2*110 3F ( want had eerste set met 110 niet gefilmd ... )
6*92,5

Clean & Strict press ( olympic style press / from blocks / 1x power clean / log / 2-2-X-1 )
8*77,5 8F

Trap 3 raise SS Powel raise ( prone / 30° incline / bilateral / DB / 2-0-1-0 + standing / pronated / cable / 2-0-1-0 )
35*2 + 35*L*4,5 + 35*R*4,5
30*3 + 30*L*6,25 + 30*R*6,25

Lateral raise ( prone / 70° incline / bilateral / semi-supinated / DB / 2-0-1-0 )
30*4
30*4

24-02-2022 100kg log press set 2

Watch "24-02-2022 100kg log press set 2" on Streamable.

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24-02-2022 110kg log press set 4

Watch "24-02-2022 110kg log press set 4" on Streamable.

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snoob · 27 feb 2023

26-02-2023 Offseason Events Week 2 Day 4
Deadlift ( 2" raise / PL / clean grip / barbell / X-2-X-1 )
6*180
6*210
6*240

Yoke ( EMOM / forwards / 2x10m / X-0-X-0 )
20m*240kg in 16s
20m*240kg in 14s
20m*240kg in 11,5s
20m*240kg in 12s
20m*240kg in 14s
20m*240kg in 11s
20m*240kg in 11s
20m*240kg in 11s

Loading ( lap then load / atlas stone / load to platform / deadlift 2x / X-0-X-2 )
5*110
5*120

Kracht komt beter terug dan verwacht, CNS fried though

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