Snoobs log

[snoob]

21-03-2023 Offseason Events Week 6 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*45 + 1*L*45
1*R*45 + 1*L*45
1*R*60 + 1*L*60
1*R*60 + 1*L*60
1*R*60 + 1*L*60
1*R*60 + 1*L*60
1*R*60 + 1*L*60
1*R*60 + 1*L*60
1*R*60 + 1*L*60
1*R*60 + 1*L*60

Press SS Row ( concentric failure++ / seated / 80° incline / semi-supinated / DB / 4-0-1-0 + concentric failure++ / seated / supinated / shoulder width / cable / 4-0-1-0 )
11*30 + 12*70
12*25 + 12*55

Tricep Extension SS Bicep curl ( concentric failure++ / standing / overhead / rope / cable / 4-0-1-0 + concentric failure++ / 80° incline / bilateral / supinated / DB / 4-0-1-0 )
12*36 + 8*17,5
12*31,5 + 8*12,5

Moest 4 lichte en 4 zwaardere setjes doen op MDB, maar 8 gedaan op 60kg, techniek voelt nog steeds niet goed, maar ik kon voorheen 60kg niet duwen met links, dus nu 8 reps ben ik blij mee!

21-03-2023 45kg MDB set 1

Watch "21-03-2023 45kg MDB set 1" on Streamable.

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21-03-2023 60kg MDB set 12

Watch "21-03-2023 60kg MDB set 12" on Streamable.

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21-03-2023 70kg cable row set 1

Watch "21-03-2023 70kg cable row set 1" on Streamable.

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21-03-2023 36kg tricep extension set 1

Watch "21-03-2023 36kg tricep extension set 1" on Streamable.

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[snoob]

23-03-2023 Offseason Events Week 6 Day 2
Deadlift ( speed focus / reverse band / from floor / powerlifting / clean grip / barbell / X-1-X-1 )
6*220 blues pin 40
6*220
6*220
6*220

Back squat ( half | top ROM / high bar / Oly / to box | touch only / shoulder width / barbell / 2-0-X-1 )
5*140
5*170

Split squat SS Leg curl ( concentric failure++ / DB to side / back foot raised / 4-0-1-0 + concentric failure++ / standing / toes neutral / dorsiflexed / unilateral / 4-0-1-0)
9*L*20 + 7*R*20 + 12*L*35 + 12*R*35
8*L*15 + 8*R*15 + 12*L*25 + 12*R*25

Barbell hack squat SS Flat back extension ( concentric failure++ / heels supported / narrow / 4-0-1-0 + concentric failure++ / barbell on neck / neck extended / 4-0-1-0 )
9*20 + 8*20

Fried, deadlift moest ik 5 setjes doen, gesprongen van 160kg naar 220kg, snelheid ging wat achteruit op set 4 dus 5de set niet gedaan. Wel goeie training.

Streamable Video

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23-03-2023 170kg back squat set 2

Watch "23-03-2023 170kg back squat set 2" on Streamable.

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23-03-2023 35kg leg curl set 1

Watch "23-03-2023 35kg leg curl set 1" on Streamable.

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23-03-2023 20kg hack squat set 1

Watch "23-03-2023 20kg hack squat set 1" on Streamable.

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23-03-2023 20kg back extension set 1

Watch "23-03-2023 20kg back extension set 1" on Streamable.

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[snoob]

25-03-2023 Offseason Events Week 6 Day 3
Clean & push press ( from blocks / 1x squat clean / log / 1-2-X-2 )
5*105
2*115 ( 3F, houten log is te klein van diameter / awkward )
3*115 ( switch naar metalen log )
1*125 ( 2F )
5*107,5

Clean & Strict Press ( Olympic Style Press / from blocks / 1x powerclean / log / 2-2-X-1 )
6*90 easy

Moest 5/3/2/5 doen, gestart met houten log, diameter is wat veranderd met het uitdrogen, voelt niet goed aan, faalde rep 3 op 115kg, geswitched naar metalen log en opnieuw gedaan. Hierdoor was ik wat vermoeid en heb ik rep 2 niet gehaald op 125kg, licht gefrustreerd Na log gestopt want had enorm druk/lastig weekend.

25-03-2023 105kg log set 1

Watch "25-03-2023 105kg log set 1" on Streamable.

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25-03-2023 115kg log set 2

Watch "25-03-2023 115kg log set 2" on Streamable.

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25-03-2023 115kg log set 3

Watch "25-03-2023 115kg log set 3" on Streamable.

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25-03-2023 125kg log set 4

Watch "25-03-2023 125kg log set 4" on Streamable.

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25-03-2023 107,5kg log set 5

Watch "25-03-2023 107,5kg log set 5" on Streamable.

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25-03-2023 90kg strict log set 1

Watch "25-03-2023 90kg strict log set 1" on Streamable.

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[snoob]

27-03-2023 Offseason Events Week 6 Day 4
Deadlift ( 2" raise / PL / clean grip / barbell / X-2-X-1 )
3*195
3*235
3*275 easy

Yoke ( forwards / EMOM / X-0-X-0 )
10m*220 in 5"
10m*220 in 5"
10m*220 in 5"
10m*220 in 5"
10m*220 in 5"
10m*220 in 4,28"
10m*220 in 4,5"
10m*220 in 5"

Loading ( pause on Concentric | 1x / lap then load / atlas stone / load to platform / X-0-X-2 )
5*120 op 1m30
1*135 op 1m30 ( 2F )

Reverse hyper SS Garhammer raise ( concentric failure++ / bilateral / decompression fopcus / 4-0-1-0 + concentric failure++ / 4-0-1-0 )
10*50 + 12*BW
10*40 + 10*BW

Deadlift voelde goed, om het arm-bending na, aan werken dat ik men armen mooi recht hou, zal ik ook meer kunnen trekken. Yoke tandje terug geschakeld op gewicht en voor snelheid gegaan, snelste run was 4,28" over 10m. Op stones blijf ik wat sukkelen, es moeten bekijken wat ik anders doe qua techniek.

Watch 27-03-2023 195kg deadlift set 1 | Streamable

Watch "27-03-2023 195kg deadlift set 1" on Streamable.

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Watch 27-03-2023 235kg deadlift set 2 | Streamable

Watch "27-03-2023 235kg deadlift set 2" on Streamable.

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Watch 27-03-2023 275kg deadlift set 3 | Streamable

Watch "27-03-2023 275kg deadlift set 3" on Streamable.

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Watch 27-03-2023 220kg yoke set 6 | Streamable

Watch "27-03-2023 220kg yoke set 6" on Streamable.

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Watch 27-03-2023 110kg stone set 1 | Streamable

Watch "27-03-2023 110kg stone set 1" on Streamable.

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[snoob]

28-03-2023 Offseason Events Week 7 Day 1
Push press ( speed focus / banded / clean grip / axle / 1-2-X-2 )
3*60 + greens ( 15kg in rack / 25 @ lockout )
3*60 + greens
3*60 + greens
3*60 + greens
3*60 + greens
3*60 + greens
3*60 + greens
3*60 + greens

Press SS Lat pulldown ( 60° incline / semi-supinated / DB / 2-0-X-0 + pronated / shoulder width / 2-0-X-0 )
8*30 + 8*70
8*35 + 8*85
8*40 + 8*100

Tricep extension SS Bicep curl ( standing / overhead / narrow / football bar / 2-0-X-0 + prone / 40° incline / bilateral / semi-supinated / to Shoulders / DB / 2-0-X-0 )
8*30 + 8*15
8*40 + 8*20
6*50 + 8*25

Door superdruk weekend men 4de training gisteren moeten doen, vandaag dag 1, moet vanavond werken en heb niet genoeg geslapen, training dag 2 zal voor donderdagavond worden...
Dan heb ik nog vrijdag & zaterdag voor trainingdag 3&4 aangezien ik zondag moet judgen op Belgian Record Breakers in Antwerpen en vertrek naar UK 's avonds.. Wordt nog pittig

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28-03-2023 40kg DB press set 3

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28-03-2023 100kg pulldown set 3

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28-03-2023 25kg hammer curl set 3

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[snoob]

30-03-2023 Offseason Events Week 7 Day 2
Deadlift ( speed focus / banded / from floor / powerlifting / clean grip / barbell / X-4-X-1 )
2*160 against blues ( 10kg bottom / 70kg on top )
2*160
2*160
2*160
2*160
2*160
2*160
2*160
2*160
2*160

Frontsquat ( straps | wrap around / shoulder width / barbell / 2-0-X-0 )
3*120
3*140
2*160
1*180 fuck no

Assistance gecut, morgen nog log en assistance, zaterdag nog GM / yoke / stones, mss één van de zwaardere compounds cutten zodat ik zondag geen wrak ben.
Al 2 dagen serieus steken in men maag dus deze training was vrij challenging

Watch 30-03-2023 160kg speed DL set 8 | Streamable

Watch "30-03-2023 160kg speed DL set 8" on Streamable.

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Watch 30-03-2023 160kg speed DL set 9 | Streamable

Watch "30-03-2023 160kg speed DL set 9" on Streamable.

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Watch 30-03-2023 160kg frontsquat set 3 | Streamable

Watch "30-03-2023 160kg frontsquat set 3" on Streamable.

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Watch 30-03-2023 180kg frontsquat set 4 | Streamable

Watch "30-03-2023 180kg frontsquat set 4" on Streamable.

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[snoob]

31-03-2023 Offseason Events Week 7 Day 3
Clean & push press ( from blocks / 1x squat clean / log / 1-2-X-2 )
3*105
3*115
3*125 evenaring PR

Clean & Strict Press ( Olympic Style Press / from blocks / 1x powerclean / log / 2-2-X-1 )
5*100 easy

Trap 3 raise SS Powell raise ( bent over | braced / unilateral / DB / 3-0-X-0 + semi-supinated / DB / 3-0-X-0 )
8*5 + 8*L*5 + 8*R*5
8*6 + 8*L*6 + 8*R*6
8*7 + 8*L*7 + 8*R*7

Evenaring PR van vorig jaar op log, 3x125@9 was men beste 3RM. Nu eens geprobeerd met de 7mm XL elbow sleeves van Cerberus, helpt wel een pak, 3x125@7-7.5. Benieuwd wat ik hiermee kan pressen op 1RM, eventueel met de triple ply sleeves van Cerberus.

31-03-2023 105kg log press set 2

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31-03-2023 125kg log press set 3

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[snoob]

01-04-2023 Offseason Events Week 7 Day 4
Yoke ( forwards / EMOM / X-0-X-0 )
10m*320 in 6"
10m*360 in 7"
10m*400 in 17"

Begon te regenen, maar doorgedaan, de 400kg begon 2 keer van men rug te glijden, waarop ik de yoke neergezet heb uit veiligheidsredenen.
Maar toch blij dat ik de 10m heb uitgelopen. 360kg ging wel nog goed vlot! Morgen referee op Belgian record breakers in Antwerpen en dan vertrekken we 's avonds terug richting Southampton.

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01-04-2023 360kg set 2

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01-04-2023 400kg set 3

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[snoob]

03-04-2023 --> 07-04-2023 Big Z training camp @ Winning Strength Southampton
Weekje in Southampton gezeten terug, trainingscamp met Zydrunas, heb niet gelogd maar hier zijn wat videos van die week.

Watch 03-04-2023 105kg axle C&P | Streamable

Watch "03-04-2023 105kg axle C&P" on Streamable.

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Watch 03-04-2023 80kg MDB | Streamable

Watch "03-04-2023 80kg MDB" on Streamable.

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Watch 04-04-2023 200kg squat set 2 | Streamable

Watch "04-04-2023 200kg squat set 2" on Streamable.

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Watch 04-04-2023 225kg squat set 3 | Streamable

Watch "04-04-2023 225kg squat set 3" on Streamable.

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Watch 04-04-2023 175kg squat set 4 | Streamable

Watch "04-04-2023 175kg squat set 4" on Streamable.

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Watch 04-04-2023 110kg farmers set 2 | Streamable

Watch "04-04-2023 110kg farmers set 2" on Streamable.

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Watch 04-04-2023 130kg farmers set 3 | Streamable

Watch "04-04-2023 130kg farmers set 3" on Streamable.

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Watch 06-04-2023 70-80-90-100kg sandbag run | Streamable

Watch "06-04-2023 70-80-90-100kg sandbag run" on Streamable.

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Watch 05-04-2023 100kg sandbag run | Streamable

Watch "05-04-2023 100kg sandbag run" on Streamable.

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Watch 05-04-2023 160kg stone | Streamable

Watch "05-04-2023 160kg stone" on Streamable.

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06-04-2023 140kg log

Watch "06-04-2023 140kg log" on Streamable.

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06-04-2023 130kg log

Watch "06-04-2023 130kg log" on Streamable.

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06-04-2023 120kg log

Watch "06-04-2023 120kg log" on Streamable.

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Watch 07-04-2023 300kg deadlift | Streamable

Watch "07-04-2023 300kg deadlift " on Streamable.

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Watch 07-04-2023 320kg yoke beltless | Streamable

Watch "07-04-2023 320kg yoke beltless" on Streamable.

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Watch 07-04-2023 420kg yoke | Streamable

Watch "07-04-2023 420kg yoke" on Streamable.

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[snoob]

12-04-2023 Offseason Events Week 8 Day 1
Press SS Lat pulldown ( 60° incline / semi-supinated / DB / 2-0-X-0 + pronated / shoulder width / 2-0-X-0 )
8*35 + 8*80
8*40 + 8*90
6*45 + 6*100

Tricep extension SS Bicep curl ( standing / overhead / narrow / football bar / 2-0-X-0 + prone / 40° incline / bilateral / semi-supinated / to Shoulders / DB / 2-0-X-0 )
8*30 + 8*15
8*40 + 8*20
6*45 + 6*22,5

Speed leg training drop ik deze week, UB speed day axle laten vallen als major compound, assistance wel gedaan. Vanavond kiné, linker schouder blijft beetje brak, komt wel goed. Vrijdagavond log sessie, gaan voor nieuwe 2RM of 3RM.
Zaterdag of zondag ga ik voor nieuwe 2RM op DL vanop 5cm matjes en stones. Wish me luck
Volgende week start prep voor SM van Vlaanderen !

12-04-2023 40kg incline DB press set 2

Watch "12-04-2023 40kg incline DB press set 2" on Streamable.

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12-04-2023 45kg incline DB press set 3

Watch "12-04-2023 45kg incline DB press set 3" on Streamable.

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12-04-2023 100kg pulldowns set 3

Watch "12-04-2023 100kg pulldowns set 3" on Streamable.

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12-04-2023 40kg tricep extension set 2

Watch "12-04-2023 40kg tricep extension set 2" on Streamable.

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12-04-2023 20kg prone DB curls set 2

Watch "12-04-2023 20kg prone DB curls set 2" on Streamable.

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[Calyptus]

Volgende week start prep voor SM van Vlaanderen !

Zijn de events al bekend?

 

[snoob]

Zijn de events al bekend?

*Truck pull, afstand 20m. Snelste wint.
*Over-head Medley. (biervat, log, Axel, One-arm dumbell )
*Dead lift for reps (Car DL of Wheel DL)
*Heavy Yoke , Afstand 20m ( 1VS1 ) of Medley run.
*Atlas Stones

 

[snoob]

14-04-2023 Offseason Events Week 8 Day 3
Clean & push press ( from blocks / 1x squat clean / log / 1-2-X-2 )
2*110
2*120
2*130 easy PR
1*137,5 PR

Clean & Strict Press ( Olympic Style Press / from blocks / 1x powerclean / log / 2-2-X-1 )
2*110 ( 3F ) PR

Trap 3 raise SS Powell raise ( bent over | braced / unilateral / DB / 3-0-X-0 + semi-supinated / DB / 3-0-X-0 )
8*L*6 + 8*R*6 + 8*L*6 + 8*R*6
8*L*6 + 8*R*6 + 8*L*6 + 8*R*6
8*L*7,5 + 8*R*7,5 + 8*L*7,5 + 8*R*7,5

Lateral raise ( mechanical drops / standing / bilateral / pronating / dumbbell / press DB up & Lu Raise eccentric / 3-0-X-0 )
8*15
6*17,5

Let's go, had 3-4 reps op 130kg denk ik

120kg:

Watch 14-04-2023 120kg log press set 2 | Streamable

Watch "14-04-2023 120kg log press set 2" on Streamable.

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130kg:

Watch 14-04-2023 130kg log press set 3 | Streamable

Watch "14-04-2023 130kg log press set 3" on Streamable.

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137,5kg:

Watch 14-04-2023 137,5kg log press set 4 | Streamable

Watch "14-04-2023 137,5kg log press set 4" on Streamable.

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110kg strict:

Watch 14-04-2023 110kg strict log set 1 | Streamable

Watch "14-04-2023 110kg strict log set 1" on Streamable.

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Watch 14-04-2023 17,5kg eccentric lu raises set 2 | Streamable

Watch "14-04-2023 17,5kg eccentric lu raises set 2" on Streamable.

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[snoob]

15-04-2023 Offseason Events Week 8 Day 4
Deadlift ( 2" raise / PL / clean grip / barbell / X-2-X-1 )
2*220
2*260
2*300 PR

Loading ( lap then load / atlas stone / load to platform / X-0-X-2 )
1*135
1*150
1*180 PR
Niet veel meer gedaan, ben uitgeput. Met 4-5 PRs dit weekend sluiten we deze blok af, volgende week begint contest prep voor SM van Vlaanderen. Ga het denk ik een weekje of 2 vrij rustig aan doen

15-04-2023 220kg block deadlift set 1

Watch "15-04-2023 220kg block deadlift set 1" on Streamable.

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15-04-2023 260kg block deadlift set 2

Watch "15-04-2023 260kg block deadlift set 2" on Streamable.

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15-04-2023 300kg block deadlift set 3

Watch "15-04-2023 300kg block deadlift set 3" on Streamable.

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15-04-2023 180kg stone to 1m30

Watch "15-04-2023 180kg stone to 1m30" on Streamable.

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[Calyptus]

Deload en pieken. Nog 9 weken... 180kg stone, fuck...

 

[snoob]

19-04-2023 Vlaanderen prep Week 1 Day 1
Clean & push press SS clean & push press ( EMOM / from floor / one motion / keg / X-0-X-1 / 0" rest + EMOM / from blocks / 1x power clean / log / X-0-X-1 / 50" rest )
80kg keg + 100kg log
80kg keg + 100kg log
80kg keg + 100kg log
80kg keg + 100kg log
80kg keg + 100kg log
80kg keg + 100kg log
80kg keg + 100kg log
80kg keg + 100kg log
80kg keg + 100kg log
80kg keg + 100kg log

Press ( seated / unsupported / semi-supinated / DB / 2-1-1-0 )
8*20
8*20
8*20
8*20
8*20

Row ( seated / semi-supinated / shoulder width / MAG handle / cable / 2-0-1-1 )
8*50
8*50
8*50
8*50
8*50

Tricep extension ( flat bench / to shoulders / semi-supinated / DB / 2-1-1-0 )
8*12,5
8*12,5
8*12,5
8*12,5
8*12,5

Bicep curl ( 40° incline / supinated / DB / 2-1-1-0 )
8*7,5
8*7,5
8*7,5
8*7,5
8*7,5

Beetje vermoeid, sessie moest gebeuren, zag net dat ik powercleans moest doen met de log ipv lap & clean, anyway, ging vlot gezien dit comp weights zijn voor begin van de overhead medley op Vlaanderen.

Watch 19-04-2023 80kg keg 100kg log set 1-3-5-7-9 | Streamable

Watch "19-04-2023 80kg keg 100kg log set 1-3-5-7-9" on Streamable.

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[snoob]

20-04-2023 Vlaanderen prep Week 1 Day 2
Deadlift ( speed focus / reverse band / from floor / trap bar / X-4-X-1 )
3*257 blue bands
3*257
3*257
3*257
3*257
3*257
3*257
3*257

Back squat ( oly lifting / narrow / SSB / 4-0-X-0 )
3*170
3*200 PR
15*150 no tempo

Step up ( DBs to side / High front | quad dominant / 2-0-1-0 )
8*L*5 + 8*R*5
8*L*5 + 8*R*5
8*L*5 + 8*R*5
8*L*5 + 8*R*5
8*L*5 + 8*R*5

Leg curl ( standing / toes inwards / dorsiflexed / unilateral / 2-0-1-1 )
8*L*30 + 8*R*30
8*L*30 + 8*R*30
8*L*30 + 8*R*30
8*L*30 + 8*R*30
8*L*30 + 8*R*30

Carry ( overhead / barbell / forwards / 1-0-1-0 )
40m*L*20 + 40m*R*20
40m*L*20 + 40m*R*20
40m*L*20 + 40m*R*20
40m*L*20 + 40m*R*20
40m*L*20 + 40m*R*20

Calf raise ( standing / toes inwards / bilateral / 2-1-1-0 )
8*120
8*120
8*120
8*120
8*120

Vrij heftige training, feeling good though.

20-04-2023 257kg RB trap bar DL set 5-7-8

Watch "20-04-2023 257kg RB trap bar DL set 5-7-8" on Streamable.

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20-04-2023 SSB squat set 1-2-3

Watch "20-04-2023 SSB squat set 1-2-3" on Streamable.

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20-04-2023 20kg waiter walk set 3

Watch "20-04-2023 20kg waiter walk set 3" on Streamable.

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20-04-2023 120kg calf raise set 3

Watch "20-04-2023 120kg calf raise set 3" on Streamable.

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[snoob]

22-04-2023 Vlaanderen prep Week 1 Day 3
Clean & Push Press ( from floor / 1x belt/belly clean / axle / 1-2-X-2 )
5*90
5*100
5*110

Push press ( blast press / yoke / 1-2-X-2 )
5*100
5*110
3*120 PR ( extra set )

Trap 3 raise ( quarter | top ROM / prone / 30° incline / bilateral / DB / 1-2-1-2 )
8*3
8*3
8*3
8*3
8*3

Lateral raise ( prone / 70° incline / bilateral / semi-supinated / DB / 2-0-1-1 )
8*10
8*10
8*10
8*10
8*10

Lateral raise ( prone / 30° incline / bilateral / supinating / DB / 2-0-1-1 )
8*5
8*5
8*5
8*5
8*5

22-04-2023 100kg axle push press set 2

Watch "22-04-2023 100kg axle push press set 2" on Streamable.

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22-04-2023 110kg axle push press set 3

Watch "22-04-2023 110kg axle push press set 3" on Streamable.

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22-04-2023 110kg yoke press set 2

Watch "22-04-2023 110kg yoke press set 2" on Streamable.

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22-04-2023 120kg yoke press set 3

Watch "22-04-2023 120kg yoke press set 3" on Streamable.

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[snoob]

23-04-2023 Vlaanderen prep Week 1 Day 4
Good morning ( standing / wide / SSB squat / 5-0-1-0 )
15*60
15*65
15*70

Loading ( lap then load / atlas stone / load to platform / X-2-X-0 )
4*120

Kuttraining, voelde me brak, elleboog & pols fucked van gevecht van vannacht ( security job ), recovery pover. Maar op tijd mee gekapt.

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23-04-2023 120kg stone set 1

Watch "23-04-2023 120kg stone set 1" on Streamable.

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[snoob]

Voelde me zondag slecht, helemaal ontstoken, kreeg wat last aan men stuit, maandag & gisteren full blown abces.. Bij proctoloog op consultatie geweest dinsdagavond. Vanochtend om 8u onder 't mes, was gelukkig veel minder erg dan 4 jaar terug.
2 weken wondzorg en het rustig aan doen, 11 mei opvolging, hopelijk mag ik dan terug de gym in duiken. Dan zou ik nog 6 weken comp prep hebben voor SM van Vlaanderen.