Snoobs log

[snoob]

28-12-2023 Anaconda week 1 day 4
Press AS Halbert raise ( arnold press / 80° incline / DB / 4-0-1-0 + prone / 30° incline / pronated / DB / 1-0-1-1 )
10*17,5 + 10*10
10*17,5 + 10*10
10*17,5 + 10*10
10*17,5 + 10*10
10*17,5 + 10*10
10*17,5 + 10*10
10*22,5 + 8*12,5
9*25 + 8*12,5
8*27,5 + 8*12,5
7*30 + 8*12,5

In a state of perpetual soreness

28-12-2023 30kg arnold press set 10

Watch "28-12-2023 30kg arnold press set 10" on Streamable.

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28-12-2023 12,5kg halbert raise set 8

Watch "28-12-2023 12,5kg halbert raise set 8" on Streamable.

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[snoob]

29-12-2023 Anaconda week 2 day 1
Reverse hyper AS Split squat ( bilateral / table flat / 1-0-1-1 + front foot raised / handle / cable | low / 2-2-1-0 )
10*80 + 5*L*20 + 5*R*20
10*80 + 5*L*20 + 5*R*20
10*80 + 5*L*20 + 5*R*20
10*80 + 5*L*20 + 5*R*20
10*80 + 5*L*20 + 5*R*20
10*80 + 5*L*20 + 5*R*20
10*90 + 5*L*25 + 5*R*25
10*100 + 5*L*30 + 5*R*30
10*110 + 5*L*35 + 5*R*35
8*120 + 5*L*40 + 5*R*40

sooooore

29-12-2023 120kg reverse hyper set 10

Watch "29-12-2023 120kg reverse hyper set 10" on Streamable.

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29-12-2023 40kg FFE split squat set 10

Watch "29-12-2023 40kg FFE split squat set 10" on Streamable.

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[snoob]

30-12-2023 Anaconda week 1 day 2
Press AS lat pulldown ( flat bench / semi-supinated / DB / 2-2-1-0 + pronated / wide / 2-0-1-2 )
10*30 + 10*60
10*30 + 10*60
10*30 + 10*60
10*30 + 10*60
10*30 + 10*60
10*30 + 10*60
10*35 + 10*70
10*45 + 10*90
6*45 + 8*90

Linkerschouder voelt nog altijd wat brak aan, wel degelijk volume / gewicht aangekunnen.

30-12-2023 40kg DB press set 8

Watch "30-12-2023 40kg DB press set 8" on Streamable.

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30-12-2023 45kg DB press set 9

Watch "30-12-2023 45kg DB press set 9" on Streamable.

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30-12-2023 90kg pulldown set 9

Watch "30-12-2023 90kg pulldown set 9" on Streamable.

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[snoob]

01-01-2024 week 3 day 1
Carry ( hold in front / sandbag / forwards / X-0-X-0 )
80m*60 in 55"
80m*60 in 50"
80m*60 in 45"

Clean & Push Press ( pause on concentric | 1x / 4" raise / squat clean all reps / log / 1-2-X-2 )
6*70
6*70
6*70

Lateral raise AS Pull up ( mechanical drop / seated / unsupported / bilateral / pronating / DB / 4-0-X-0 + isometric hold | yielding / bilateral / pronated / shoulder width / dead hang / X-60-X-0 )
20*7 + 60"*BW ( 138kg )
15*7 + 80"*BW
20*7 + 60"*BW

Terug aan de events, spieruithouding in hamstrings/glutes & onderrug is affreus, afzien met een 60kg zandzak schaamtelijk maar goed we moeten erdoor. Log ging best ok maar conditioneel gezien lastig, kan maar verbeteren!
Al tijdje last van men linker schouder, klikt en kraakt bij presses, had er ook serieus wat last van gisteren. Door de retractie bij de yielding dead hangs is dit precies grotendeels losgekomen, erin houden dus

01-01-2024 60kg sandbag carry set 3

Watch "01-01-2024 60kg sandbag carry set 3" on Streamable.

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01-01-2024 70kg log set 3

Watch "01-01-2024 70kg log set 3" on Streamable.

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01-01-2024 BW yielding dead hang set 2

Watch "01-01-2024 BW yielding dead hang set 2" on Streamable.

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[snoob]

03-01-2024 week 3 day 2
Press AS Row ( double barrel / 70° incline / semi-supinated / DB / 3-1-1-1 + double barrel / seated / unilateral / semi-supinated / handle / cable | low / 3-1-1-1 )
8*20 + 8*L*36 + 8*R*36
8*20 + 8*L*36 + 8*R*36
8*20 + 8*L*36 + 8*R*36

Deadlift ( pause on eccentric | 1x / from floor / clean grip / barbell / 3-2-1-0 )
8*120
8*120
8*120

Incline back extension ( horizontal banded / 40° / snatch grip / barbell / 2-0-1-1 )
10*20
10*20
10*20

Taking it easy, zenuwpijn in onderbeen is zo goed als weg, echter heupflexoren & glutes links zijn nog wel tight. Geeft wel nog wat ongemak in de onderrug.

03-04-2024 20kg DB db press set 1

Watch "03-04-2024 20kg DB db press set 1" on Streamable.

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03-04-2024 120kg deadlift set 3

Watch "03-04-2024 120kg deadlift set 3" on Streamable.

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03-04-2024 20kg banded SG back extension set 3

Watch "03-04-2024 20kg banded SG back extension set 3" on Streamable.

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[snoob]

06-01-2024 week 3 day 3
Front squat AS Glute ham raise ( concentric first / straps | wrap around / heels on 2.5kg plates / 3-2-1-0 + mechanical drop / DB / 10-0-X-0 )
6*70 + 1*BW+5
6*70 + 1*BW+5
6*70 + 1*BW+5

Power snatch ( top of thigh / from hang / snatch grip / 1-4-X-0 )
6*30
6*30
6*40

External rotation AS Lateral raise ( standing / unilateral / arm abducted to side / elbow high / pronated / handle / cable | low / 2-0-1-1 + prone / 40° incline / bilateral / pronated / DB / 2-0-1-1 )
20*L*4,5 + 20*R*4,5 + 20*4
20*L*4,5 + 20*R*4,5 + 20*4
20*L*4,5 + 20*R*4,5 + 20*4

Hamstrings kort & weak AF

06-01-2024 70kg concentric first FSQ set 2

Watch "06-01-2024 70kg concentric first FSQ set 2" on Streamable.

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06-01-2024 40kg hang snatch set 3

Watch "06-01-2024 40kg hang snatch set 3" on Streamable.

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06-01-2024 4kg rear delt raise set 1

Watch "06-01-2024 4kg rear delt raise set 1" on Streamable.

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[snoob]

07-01-2024 week 3 day 4
Back squat ( high bar / oly / shoulder width / 10-0-X-0 )
1*120
1*120
1*120

Press AS Pull down ( seated / unsupported / comp grip / axle / 4-0-1-0 + semi-supinated / shouldert width / MAG / 3-0-1-2 )
8*60 + 8*65
8*60 + 8*65
8*60 + 8*65

Deadlift AS Calf raise ( quarter | bottom ROM / from floor / snatch grip / 2-0-1-1 + standing / toes neutral / 2-1-1-0 )
15*60 + 20*52,5
15*60 + 20*52,5
15*60 + 20*52,5

Squat & press voelen OK aan.

07-01-2024 120kg slow eccentric squat set 1

Watch "07-01-2024 120kg slow eccentric squat set 1" on Streamable.

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07-01-2024 60kg axle press set 3

Watch "07-01-2024 60kg axle press set 3" on Streamable.

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07-01-2024 65kg pulldown set 2

Watch "07-01-2024 65kg pulldown set 2" on Streamable.

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[snoob]

08-01-2024 week 4 day 1
Carry ( hold in front / sandbag / forwards / X-0-X-0 )
80m*60 in 53"
80m*60 in 52"
80m*60 in 48"
80m*60 in 44"

Clean & Push Press ( pause on concentric | 1x / 4" raise / squat clean all reps / log / 1-2-X-2 )
5*80
5*80
5*80
5*80

Lateral raise AS Pull up ( mechanical drop / seated / unsupported / bilateral / pronating / DB / 4-0-X-0 + isometric hold | yielding / bilateral / pronated / shoulder width / dead hang / X-45-X-0 )
15*7 + 60"*BW ( 138kg )
15*7 + 45"*BW+20

Fucking koud id gym, morgen rustdag, heb het nodig

Watch 08-01-2024 60kg sandbag run set 4 | Streamable

Watch "08-01-2024 60kg sandbag run set 4" on Streamable.

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Watch 08-01-2024 80kg paused log clean & press set 4 | Streamable

Watch "08-01-2024 80kg paused log clean & press set 4" on Streamable.

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[snoob]

10-01-2024 week 4 day 2
Press AS Row ( double barrel / 70° incline / semi-supinated / DB / 3-1-1-1 + double barrel / seated / unilateral / semi-supinated / handle / cable | low / 3-1-1-1 )
7*25 + 7*L*45 + 7*R*45
7*25 + 7*L*45 + 7*R*45
7*25 + 7*L*45 + 7*R*45
7*25 + 7*L*45 + 7*R*45

Deadlift ( pause on eccentric | 1x / from floor / clean grip / barbell / 3-2-1-0 )
7*150
7*150
7*150
7*150

Incline back extension ( horizontal banded / 40° / snatch grip / barbell / 2-0-1-1 )
15*20+medium green
15*20+medium green

Pak beter dan vorige week, nieuwe Cerberus DL bar getest, voelde super!

10-01-2024 25kg DB DB press set 2

Watch "10-01-2024 25kg DB DB press set 2" on Streamable.

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10-01-2024 150kg paused DL set 3

Watch "10-01-2024 150kg paused DL set 3" on Streamable.

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10-01-2024 banded SG back extension set 1

Watch "10-01-2024 banded SG back extension set 1" on Streamable.

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[horn]

Fijn volgen zo die logs met filmpjes

 

[snoob]

11-01-2024 week 4 day 3
Front squat AS Glute ham raise ( concentric first / straps | wrap around / heels on 2.5kg plates / 3-2-1-0 + mechanical drop / DB / 10-0-X-0 )
5*80 + 1*BW
5*80 + 1*BW
5*80 + 1*BW
5*80 + 1*BW

Power snatch ( top of thigh / from hang / snatch grip / 1-4-X-0 )
5*45
5*45
5*45
5*45

External rotation AS Lateral raise ( standing / unilateral / arm abducted to side / elbow high / pronated / handle / cable | low / 2-0-1-1 + prone / 40° incline / bilateral / pronated / DB / 2-0-1-1 )
15*L*6,25 + 20*R*6,25 + 15*5
15*L*9 + 20*R*9 + 15*5

Voel me langzaamaan beetje bij beetje beter, hoop voor wedstrijd in mei is nog niet opgegeven!

11-01-2024 80kg concentric first front squat set 3

Watch "11-01-2024 80kg concentric first front squat set 3" on Streamable.

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11-01-2024 BW tempo GHD set 2

Watch "11-01-2024 BW tempo GHD set 2" on Streamable.

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11-01-2024 45kg hang snatch set 1

Watch "11-01-2024 45kg hang snatch set 1" on Streamable.

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11-01-2024 6,25kg external rotation set 1

Watch "11-01-2024 6,25kg external rotation set 1" on Streamable.

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11-01-2024 5kg rear delt raise set 1

Watch "11-01-2024 5kg rear delt raise set 1" on Streamable.

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[snoob]

12-01-2024 week 4 day 4
Back squat AS Leg curl ( high bar / oly / shoulder width / 10-0-X-0 + seated / toes inwards / plantarflexed / bilateral / 4-0-1-0 )
1*145 + 5*80
1*145 + 5*80
1*145 + 5*80
1*145 + 5*80

Press AS Pull down ( seated / unsupported / comp grip / axle / 4-0-1-0 + semi-supinated / shouldert width / MAG / 3-0-1-2 )
7*70 + 7*70
7*70 + 7*70
7*70 + 7*70
7*70 + 7*70

Deadlift AS Calf raise ( quarter | bottom ROM / from floor / snatch grip / 2-0-1-1 + standing / unilateral / toes neutral / 2-1-1-0 )
15*60 + 15*L*BW + 15*R*BW
15*60 + 15*L*BW + 15*R*BW

Goeie training, 145kg voelde easy. Press met 70kg voelde vrij makkelijk, verrassend unsupported, blij met vandaag!

12-01-2024 145kg slow eccentric back squat set 3

Watch "12-01-2024 145kg slow eccentric back squat set 3" on Streamable.

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12-01-2024 80kg leg curl set 1

Watch "12-01-2024 80kg leg curl set 1" on Streamable.

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12-01-2024 70kg unsupported axle press set 3

Watch "12-01-2024 70kg unsupported axle press set 3" on Streamable.

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12-01-2024 60kg smitty DL set 1

Watch "12-01-2024 60kg smitty DL set 1" on Streamable.

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[snoob]

14-01-2024 week 5 day 1
Clean & Push Press ( pause on concentric | 1x / 4" raise / squat clean all reps / log / 1-2-X-2 )
4*90
4*90
4*90
4*90
4*100

Carry ( hold in front / sandbag / forwards / X-0-X-0 )
40m*80 lower back pumped AF

Lateral raise AS Pull up ( mechanical drop / seated / unsupported / bilateral / pronating / DB / 4-0-X-0 + isometric hold | yielding / bilateral / pronated / shoulder width / dead hang / X-30-X-0 )
12*8 + 30"*BW

's Ochtends bij familie van vriendin gaan brunchen, moest gigantische zetel opgehoffen worden voor tapijt terug onder te rollen, rug beetje overdaan vrees ik .. Log press geen probleem, voelde het direct op sandbag carry.
Volgende keer beter

14-01-2024 90kg log C&P set 4

Watch "14-01-2024 90kg log C&P set 4" on Streamable.

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14-01-2024 100kg log C&P set 5

Watch "14-01-2024 100kg log C&P set 5" on Streamable.

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14-01-2024 80kg sandbag set 1

Watch "14-01-2024 80kg sandbag set 1" on Streamable.

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[snoob]

16-01-2024 week 5 day 2
Deadlift ( pause on eccentric | 1x / from floor / clean grip / barbell / 3-2-1-0 )
6*170
6*170
6*170
6*170
6*170

Press AS Row ( double barrel / 70° incline / semi-supinated / DB / 3-1-1-1 + double barrel / seated / unilateral / semi-supinated / handle / cable | low / 3-1-1-1 )
6*30 + 6*L*49,5 + 6*R*49,5
6*30 + 6*L*49,5 + 6*R*49,5
6*30 + 6*L*49,5 + 6*R*49,5
6*30 + 6*L*49,5 + 6*R*49,5
6*30 + 6*L*49,5 + 6*R*49,5

Incline back extension AS Windmill ( horizontal banded / 40° / snatch grip / barbell / 2-0-1-1 + )
12*40+medium green ( meer spanning dan vorige keren )

Training vandaag afgewerkt, windmills gaan nog altijd enorm stroef, maar goed, betert wel.

Watch 16-01-2024 170kg paused deadlift set 2 | Streamable

Watch "16-01-2024 170kg paused deadlift set 2" on Streamable.

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Watch 16-01-2024 170kg paused deadlift set 5 | Streamable

Watch "16-01-2024 170kg paused deadlift set 5" on Streamable.

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Watch 17-01-2024 30kg DB DB press set 5 | Streamable

Watch "17-01-2024 30kg DB DB press set 5" on Streamable.

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Watch 16-01-2024 49,5kg DB cable row set 3 | Streamable

Watch "16-01-2024 49,5kg DB cable row set 3" on Streamable.

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Watch 17-01-2024 40kg banded SG back extension set 1 | Streamable

Watch "17-01-2024 40kg banded SG back extension set 1" on Streamable.

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Watch 17-01-2024 20kg half kneeling wind mill set 1 | Streamable

Watch "17-01-2024 20kg half kneeling wind mill set 1" on Streamable.

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[snoob]

19-01-2024 week 5 day 3
Power snatch ( top of thigh / from hang / snatch grip / 1-4-X-0 )
4*50
4*50
4*50
4*50
4*60

Front squat AS Glute ham raise ( concentric first / straps | wrap around / heels on 2.5kg plates / 3-2-1-0 + mechanical drop / DB / 10-0-X-0 )
4*95 + 1*BW
4*95 + 1*BW
4*95 + 1*BW
4*95 + 1*BW
4*95 + 1*BW

External rotation AS Lateral raise ( standing / unilateral / arm abducted to side / elbow high / pronated / handle / cable | low / 2-0-1-1 + prone / 40° incline / bilateral / pronated / DB / 2-0-1-1 )
12*L*11,25 + 12*R*11,25 + 12*6

Good train, voel me beetje bij beetje beter.

19-01-2024 60kg hang snatch set 5

Watch "19-01-2024 60kg hang snatch set 5" on Streamable.

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19-01-2024 95kg eccentric first front squat set 5

Watch "19-01-2024 95kg eccentric first front squat set 5" on Streamable.

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19-01-2024 BW slow eccentric GHR set 1

Watch "19-01-2024 BW slow eccentric GHR set 1" on Streamable.

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[snoob]

21-01-2024 week 5 day 4
Back squat AS Leg curl ( high bar / oly / shoulder width / 10-0-X-0 + seated / toes inwards / plantarflexed / bilateral / 4-0-1-0 )
1*170 + 4*90
1*170 + 4*90
1*170 + 4*90
1*170 + 4*90
1*170 + 4*90

Press AS Pull down ( seated / unsupported / comp grip / axle / 4-0-1-0 + semi-supinated / shouldert width / MAG / 3-0-1-2 )
6*75 + 6*85
6*75 + 6*85
6*75 + 6*85
6*75 + 6*85
6*75 + 6*85

Deadlift AS Calf raise ( quarter | bottom ROM / from floor / snatch grip / 2-0-1-1 + standing / unilateral / toes neutral / 2-1-1-0 )
12*90 + 12*L*BW+10 + 12*R*BW+10

Content van deze training, volgende week RPE 10, ben benieuwd waar ik strand.

Watch 21-01-2024 170kg slow eccentric squat set 3 | Streamable

Watch "21-01-2024 170kg slow eccentric squat set 3" on Streamable.

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Watch 21-01-2024 170kg slow eccentric squat set 4 | Streamable

Watch "21-01-2024 170kg slow eccentric squat set 4" on Streamable.

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Watch 21-01-2024 75kg unsupported axle press set 3 | Streamable

Watch "21-01-2024 75kg unsupported axle press set 3" on Streamable.

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21-01-2024 85kg pulldown set 1

Watch "21-01-2024 85kg pulldown set 1" on Streamable.

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Watch 21-01-2024 75kg unsupported axle press set 4 | Streamable

Watch "21-01-2024 75kg unsupported axle press set 4" on Streamable.

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Watch 21-01-2024 90kg smitty DL set 1 | Streamable

Watch "21-01-2024 90kg smitty DL set 1" on Streamable.

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[snoob]

23-01-2024 week 6 day 1
Clean & Push Press ( pause on concentric | 1x / 4" raise / squat clean all reps / log / 1-2-X-2 )
3*105
3*115

Clean & Push Press ( from blocks / squat clean all reps / log / 1-2-X-2 )
1*120
1*125
f*130

Carry ( hold in front / sandbag / forwards / X-0-X-0 )
60m*80 in 33"
30m*100 in 20"

Lateral raise AS Pull up ( mechanical drop / seated / unsupported / bilateral / pronating / DB / 4-0-X-0 + isometric hold | yielding / bilateral / pronated / shoulder width / dead hang / X-30-X-0 )
12*6 + 30"*BW
12*8 + 30"*BW+10
12*10 + 30"*BW+20

Happy met log, ben de zwaardere gewichten en deze houten log niet gewoon, dus al bij al heel tevreden met 125kg. De stabiliteit in core & onderrug is nog niet super maar press is wel easy.

23-01-2024 115kg pause clean log C&P set 2

Watch "23-01-2024 115kg pause clean log C&P set 2" on Streamable.

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23-01-2024 125kg log set 2

Watch "23-01-2024 125kg log set 2" on Streamable.

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23-01-2024 80kg sandbag set 1

Watch "23-01-2024 80kg sandbag set 1" on Streamable.

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23-01-24 100kg sandbag set 2

Watch "23-01-24 100kg sandbag set 2" on Streamable.

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23-01-2024 BW+20kg hang set 3

Watch "23-01-2024 BW+20kg hang set 3" on Streamable.

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[snoob]

25-01-2024 week 6 day 2
Deadlift ( pause on eccentric | 1x / from floor / clean grip / barbell / 3-2-1-0 )
5*180
5*220
1*240 normale rep

Press AS Row ( double barrel / 70° incline / semi-supinated / DB / 3-1-1-1 + double barrel / seated / unilateral / semi-supinated / handle / cable | low / 3-1-1-1 )
5*32,5 + 6*L*54 + 5*R*54
5*40 + 5*L*67,5 + 5*R*67,5

Incline back extension AS Side bend ( horizontal banded / 40° / snatch grip / barbell / 2-0-1-1 + DB / 2-1-1-1 )
12*30+medium green + 12*L*20 + 12*R*20
12*40+medium green + 12*L*25 + 12*R*25
12*50+medium green + 12*L*30 + 12*R*30

Beter en beter ..

Watch 25-01-2024 220kg paused eccentric deadlifts set 2 | Streamable

Watch "25-01-2024 220kg paused eccentric deadlifts set 2" on Streamable.

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Watch 25-01-2024 240kg deadlift | Streamable

Watch "25-01-2024 240kg deadlift" on Streamable.

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Watch 25-01-2024 40kg DB DB press set 2 | Streamable

Watch "25-01-2024 40kg DB DB press set 2" on Streamable.

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Watch 25-01-2024 67,5kg DB cable row set 2 | Streamable

Watch "25-01-2024 67,5kg DB cable row set 2" on Streamable.

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Watch 25-01-2024 50kg SG back extension set 3 | Streamable

Watch "25-01-2024 50kg SG back extension set 3" on Streamable.

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[snoob]

28-01-2024 week 6 day 3
Power snatch ( top of thigh / from hang / snatch grip / 1-4-X-0 )
3*55
3*70

Front squat AS Glute ham raise ( concentric first / straps | wrap around / heels on 2.5kg plates / 3-2-1-0 + mechanical drop / DB / 10-0-X-0 )
3*115 + 1*BW
0*140 + 1*BW+5

External rotation AS Lateral raise ( standing / unilateral / arm abducted to side / elbow high / pronated / handle / cable | low / 2-0-1-1 + prone / 40° incline / bilateral / pronated / DB / 2-0-1-1 )
12*L*8 + 12*R*8 + 12*4
12*L*11,25 + 12*R*11,25 + 12*6
12*L*13,5 + 12*R*13,5 + 12*7,5

Slecht geslapen, was men dag niet, snatch voelde best ok, moet nog beter onder de bar raken maar dit gewicht zou niet gelukt zijn 2-3 weken terug.
Concentric front squats can go eat a d*ck, 3x met 140kg niet in positie geraakt, bar goed tegen kin gehad, maar mee gekapt.
Slaag er nu wel in men heupen beter naar voor te houden in de eccentric GHR, das wel een win!
Rotator cuffs zijn ook wel pak sterker aan 't worden, benieuwd wat dat geeft op men axle press zonder rugsteun vandaag.

28-01-2024 55kg hang snatch set 1

Watch "28-01-2024 55kg hang snatch set 1" on Streamable.

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28-01-2024 70kg hang snatch set 2

Watch "28-01-2024 70kg hang snatch set 2" on Streamable.

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28-01-2024 115kg concentric first FSQ set 1

Watch "28-01-2024 115kg concentric first FSQ set 1" on Streamable.

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28-01-2024 140kg concentric first FSQ set 2

Watch "28-01-2024 140kg concentric first FSQ set 2" on Streamable.

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28-01-2024 5kg eccentric GHD set 2

Watch "28-01-2024 5kg eccentric GHD set 2" on Streamable.

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28-01-2024 13,5kg external rotation set 3

Watch "28-01-2024 13,5kg external rotation set 3" on Streamable.

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28-01-2024 7,5 rear laterals set 3

Watch "28-01-2024 7,5 rear laterals set 3" on Streamable.

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[snoob]

28-01-2024 week 6 day 4
Back squat AS Leg curl ( high bar / oly / shoulder width / 10-0-X-0 + seated / toes inwards / plantarflexed / bilateral / 4-0-1-0 )
1*165 + 3*90
1*195 + 3*105
1*215

Press AS Pull down ( seated / unsupported / comp grip / axle / 4-0-1-0 + semi-supinated / shouldert width / MAG / 3-0-1-2 )
5*80 + 5*90
2*90 godver
3*90 + 5*105

Deadlift AS Calf raise ( quarter | bottom ROM / from floor / snatch grip / 2-0-1-1 + standing / unilateral / toes neutral / 2-1-1-0 )
12*70 + 12*L*BW + 12*R*BW
10*75 + 12*L*BW+5 + 12*R*BW+5
8*80 + 12*L*BW+10 + 12*R*BW+10

Squat ging goed, teveel zitten klooien met unsupported press, heb 2 keer 2 reps gedaan, daarna 3 maar 't was op.

28-01-2024 195kg slow eccentric squat set 2

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28-01-2024 215kg slow eccentric squat set 3

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28-01-2024 105kg leg curl set 2

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28-01-2024 90kg unsupported axle press set 2

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28-01-2024 105kg pulldown set 2

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28-01-2024 70kg smitty deadlift set 1

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