Snoobs log

snoob · 3 mrt 2024

01-03-2024 Comp prep week 1 day 3
Clean & Push press ( EMOM / From blocks / log / X-1-X-1 )
2*110
2*110
2*110
2*110
2*110
2*110
2*110
2*110
2*110
2*110

Powell raise AS Trap 3 raise ( standing / pronated / cable | high / 5-0-5-0 + standing / unilateral / rope / cable | mid / 5-0-5-0 )
5*5,63 + 5*4,5
5*5,63 + 5*4,5
5*5,63 + 5*4,5

Laterals & wrist curls geskipped want wou ASC zien

Watch 01-03-2024 110kg log C&P set 1-10 | Streamable

Watch "01-03-2024 110kg log C&P set 1-10" on Streamable.

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Watch 01-03-2024 5,625kg powell raise set 1 | Streamable

Watch "01-03-2024 5,625kg powell raise set 1" on Streamable.

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Watch 01-03-2024 4,5kg trap 3 raise set 1 | Streamable

Watch "01-03-2024 4,5kg trap 3 raise set 1" on Streamable.

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snoob · 4 mrt 2024

03-03-2024 Comp prep week 1 day 4
Leg curl SS Overhead toss ( seated / toes neutral / plantarflexed / bilateral / 3-0-1-2 + unilateral / countermovement / sandbag / X-0-X-0 )
6*70 + 3*L*16 + 3*R*16 ( 4m )
6*80 + 3*L*18+ 3*R*18
6*90 + 3*L*20 + 3*R*20

Good morning ( standing / wide / SSB / 5-0-1-0 )
12*45
12*65
12*65

Yoke ( EMOM / on toes / forwards / X-0-X-0 )
15m*160 in 6"
15m*160 in 7"
15m*160 in 7"
15m*160 in 7"
15m*160 in 6"

Carry medley ( Hold in front / sandbag / forwards / X-0-X-0 + Hold in front / keg/ forwards / X-0-X-0)
15m*80 in 10" + 15m*80 in 12"
15m*80 in 10" + 15m*80 in 12"
15m*80 in 8" + 15m*80 in 10"
15m*80 in 8" + 15m*80 in 10"
15m*80 in 9" + 15m*80 in 11"

Garhammer raise AS Flat back extension ( 5-0-5-0 + isometric hold | yielding / X-2-X-5 )
5*BW + 5*BW
5*BW + 3*BW ( megakramp in rechter quad )

Bag throws waren ff geleden, zeker unilateraal, toch 6x 20kg over 4m gekregen met 1 arm. Good morning voelde ik men hamstrings hard werken. Barefoots vergeten dan maar yoke etc op sneakers, voelde best kut, yoke op tenen/bal vd voet was raar

.
Carry medley was eigenlijk EMOM maar dat lukte me niet, was doodop. Met 50-60kg zou het gelukt zijn maar onze lichtste keg is 80kg dus maar men tijd genomen. Garhammer raises voelden goed maar bij de 2de set op flat back extensions kreeg ik een nare kramp in men rechter quad, maar gestopt dan.

Watch 03-03-2024 20kg WFH over 4m set 3 | Streamable

Watch "03-03-2024 20kg WFH over 4m set 3" on Streamable.

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Watch 03-03-2024 65kg GM set 3 | Streamable

Watch "03-03-2024 65kg GM set 3" on Streamable.

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Watch 03-03-2024 160kg yoke on toes set 1 | Streamable

Watch "03-03-2024 160kg yoke on toes set 1" on Streamable.

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Watch 03-03-2024 80kg sandbag/keg medley set 4 | Streamable

Watch "03-03-2024 80kg sandbag/keg medley set 4" on Streamable.

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Watch 03-03-2024 garhammer raise set 2 | Streamable

Watch "03-03-2024 garhammer raise set 2" on Streamable.

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Watch 03-03-2024 isometric flat back extension set 2 | Streamable

Watch "03-03-2024 isometric flat back extension set 2" on Streamable.

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snoob · 5 mrt 2024

05-03-2024 Comp prep week 2 day 1
Push Press ( rest pause: 10 / log / 1-2-X-2 )
6(3-2-1)*100
6(3-2-1)*110
6(3-2-1)*120

Press ( behind the neck / seated / unsupported / comp grip / barbell / 3-2-1-0 )
6*65
6*70
6*75

Row AS Press ( seated / supinating / handle / cable | low / 5-0-5-0 + 80° incline / semi-supinated / DB / 5-0-5-0 )
5*L*45 + 5*R*45 + 5*25
5*L*45 + 5*R*45 + 5*25
5*L*49,5 + 5*R*49,5 + 3*27,5

Tricep Extension AS Bicep Curl ( Tate press / 60° incline / DB / 5-0-5-0 + standing / pronated / narrow / EZ-bar / cable | low / 5-0-5-0 )
5*15 + 5*15,75
5*15 + 5*15,75
3*17,5 + 5*18

Benen waren nog helemaal naar de kloten van zondag, echt bizar haha. Voelde wat ongemakkelijk qua legdrive op push press, maar ging nog ok. Morgen opnieuw benen ...

Watch 05-03-2024 120kg log push press set 3 | Streamable

Watch "05-03-2024 120kg log push press set 3" on Streamable.

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Watch 05-03-2024 75kg BTN press set 3 | Streamable

Watch "05-03-2024 75kg BTN press set 3" on Streamable.

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Watch 05-03-2024 45kg tempo cable row set 2 | Streamable

Watch "05-03-2024 45kg tempo cable row set 2" on Streamable.

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Watch 05-03-2024 25kg DB press set 2 | Streamable

Watch "05-03-2024 25kg DB press set 2" on Streamable.

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Watch 05-03-2024 15kg tate press set 2 | Streamable

Watch "05-03-2024 15kg tate press set 2" on Streamable.

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Watch 05-03-2024 15,75kg reverse grip curl set 2 | Streamable

Watch "05-03-2024 15,75kg reverse grip curl set 2" on Streamable.

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psycomantje · 5 mrt 2024

Lekker man die log!

snoob · 5 mrt 2024

psycomantje zei:
Lekker man die log!

thanks, als ik men linker adductors wat sterker krijg, vliegt die 140kg zo overhead!

snoob · 8 mrt 2024

07-03-2024 Comp prep week 2 day 2
Jump ( standing / bilateral / countermovement / to box / X-0-X-0 )
6*BW op 24"
6*BW
6*BW

Deadlift ( speed focus / reverse band / from floor / stiff leg / clean grip / barbell / X-4-X-1 )
3*180 met medium reds ( spotter height: 24 / pin 1&7 )
3*180
3*180
3*180
3*180
3*180
3*180
3*180

Back squat ( powerlifting / to box | sit onto / wide / SSB / 5-1-X-0 )
6*125
6*135
4*145

Split squat AS Leg curl ( FFE / handle / cable | low / 5-0-5-0 + seated / toes inwards / plantarflexed / bilateral / 5-0-5-0 )
5*L*16 + 5*R*16 + 5*70
3*L*18 + 5*3*18 + 5*75
5*80

Incline back extension AS Pallof press ( across collarbone / 40° incline / DB / 5-0-5-0 + standing / bilateral / handle / cable | mid / 5-0-5-0 )
5*BW + 5*L*13,5 + 5*R*13,5
5*BW+10 + 5*L*13,5 + 5*R*13,5

Pittig

Watch 07-03-2024 24inch box jump set 3 | Streamable

Watch "07-03-2024 24inch box jump set 3" on Streamable.

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Watch 07-03-2024 180kg RB speed DL set 3-5-7 | Streamable

Watch "07-03-2024 180kg RB speed DL set 3-5-7" on Streamable.

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Watch 07-03-2024 145kg wide SSB box squat set 3 | Streamable

Watch "07-03-2024 145kg wide SSB box squat set 3" on Streamable.

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Watch 07-03-2024 16kg split squat set 1 | Streamable

Watch "07-03-2024 16kg split squat set 1" on Streamable.

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Watch 07-03-2024 70kg leg curl set 1 | Streamable

Watch "07-03-2024 70kg leg curl set 1" on Streamable.

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snoob · 8 mrt 2024

Nieuwe lifters gekocht, eindelijk Tyr L1 gevonden in maatje 48, zitten heel comfortabel en voelen enorm stabiel, beter dan men oude Romaleos 3.5XD:

psycomantje · 8 mrt 2024

Nice shoe! Lekker wijde toe box ook. Netjes

snowke90 · 8 mrt 2024

Je breekt nog best veel vanuit je knieën bij die box squats... Als je het á la westside wil doen (en ik zou niet weten waarom je anders wide stance box squats met een echte zit zou doen) kan je beter nog meer breken vanuit je heupen. Eerst reet naar achter en je knieën automatisch laten volgen. Daarnaast nog wat meer je knieën naar buiten drukken en je voeten in de grond schroeven. Goede schoenen overigens, maar juist niet voor wide stance box squats.

snoob · 8 mrt 2024

snowke90 zei:
Je breekt nog best veel vanuit je knieën bij die box squats... Als je het á la westside wil doen (en ik zou niet weten waarom je anders wide stance box squats met een echte zit zou doen) kan je beter nog meer breken vanuit je heupen. Eerst reet naar achter en je knieën automatisch laten volgen. Daarnaast nog wat meer je knieën naar buiten drukken en je voeten in de grond schroeven. Goede schoenen overigens, maar juist niet voor wide stance box squats.

I know, is gewoon beetje experimenteren nu, deze versie met oly schoenen is een pak lastiger op men heupen. Met flats kan ik veel zwaarder op deze beweging:

Watch 15-12-2023 180kg SSB box squat set 2 | Streamable

Watch "15-12-2023 180kg SSB box squat set 2" on Streamable.

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snoob · 28 mrt 2024

09-03-2024 Comp prep week 2 day 3
Clean & Push press ( EMOM / powerclean / From blocks / log / X-1-X-1 )
2*90
2*90
2*90
2*90
2*90
2*90
2*90
2*90
2*90
2*90

Powell raise AS Trap 3 raise ( standing / pronated / cable | high / 5-0-5-0 + standing / unilateral / rope / cable | mid / 5-0-5-0 )
5*5,63 + 5*4,5
5*5,63 + 5*4,5
5*6,25 + 5*5.63

Lateral raise AS Wrist curl ( prone / 30° incline / bilateral / supinated / DB / 5-0-5-0 + Elbow | locked / pronated / mid grip / EZ bar / 5-0-5-0 )
5*6 + 5*12
5*6 + 5*12
5*6 + 5*12

Ff het loggen wat verwaarloosd, weer oppakken.

Watch 09-03-2024 90kg log PC-PP set 6 | Streamable

Watch "09-03-2024 90kg log PC-PP set 6" on Streamable.

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Watch 09-03-2024 90kg log PC-PP set 10 | Streamable

Watch "09-03-2024 90kg log PC-PP set 10" on Streamable.

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Watch 09-03-2024 5,625kg powell raise set 2 | Streamable

Watch "09-03-2024 5,625kg powell raise set 2" on Streamable.

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Watch 09-03-2024 4,5kg trap3raise set 2 | Streamable

Watch "09-03-2024 4,5kg trap3raise set 2" on Streamable.

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Watch 09-03-2024 6kg rear laterals set 1 | Streamable

Watch "09-03-2024 6kg rear laterals set 1" on Streamable.

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snoob · 28 mrt 2024

10-03-2024 Comp prep week 2 day 4
Leg curl SS Overhead toss ( seated / toes neutral / plantarflexed / bilateral / 3-0-1-2 + unilateral / countermovement / sandbag / X-0-X-0 )
6*50 + 4*L*16 + 4*R*16 ( 4m )
6*60 + 5*L*18+ 5*R*20
6*70 + 5*L*20 + 5*R*20

Deadlift ( 1" defecit / clean grip / barbell / X-2-X-1 )
5*180
5*200
3*220

Loading ( EMOM / lap & load / atlas stone / load to platform / X-0-X-0 )
2*120 op 1m50
2*120
2*120
2*120
2*120

Garhammer raise AS Flat back extension ( 5-0-5-0 + isometric hold | yielding / X-2-X-5 )
5*BW + 5*BW+10
5*BW + 5*BW+10
5*BW + 5*BW+15

Watch 10-03-2024 20kg unilateral WFH set 2 | Streamable

Watch "10-03-2024 20kg unilateral WFH set 2" on Streamable.

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Watch 10-03-2024 220kg deficit deadlift set 3 | Streamable

Watch "10-03-2024 220kg deficit deadlift set 3" on Streamable.

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Watch 10-03-2024 120kg stone 1m50 set 1 | Streamable

Watch "10-03-2024 120kg stone 1m50 set 1" on Streamable.

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Watch 10-03-2024 15kg flat back extension set 3 | Streamable

Watch "10-03-2024 15kg flat back extension set 3" on Streamable.

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snoob · 28 mrt 2024

12-03-2024 Comp prep week 3 day 1
Push Press ( rest pause: 10 / log / 1-2-X-2 )
1*120
1*130
1*130
1*135
F*140

Press ( behind the neck / seated / unsupported / comp grip / barbell / 3-2-1-0 )
1*75
1*80
1*85

Row AS Press ( seated / supinating / handle / cable | low / 5-0-5-0 + 80° incline / semi-supinated / DB / 5-0-5-0 )
5*L*49,5 + 5*R*49,5 + 5*22,5
5*L*59,5 + 5*R*59,5 + 5*27,5

Tricep Extension AS Bicep Curl ( Tate press / 60° incline / DB / 5-0-5-0 + standing / pronated / narrow / EZ-bar / cable | low / 5-0-5-0 )
5*15 + 5*15,75
5*17,5 + 5*19,13

Kracht is er, mobiliteit & thoracale extensie is er niet.

Watch 12-03-2024 130kg log PP set 1 | Streamable

Watch "12-03-2024 130kg log PP set 1" on Streamable.

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Watch 12-03-2024 130kg log PP set 2 | Streamable

Watch "12-03-2024 130kg log PP set 2" on Streamable.

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Watch 12-03-2024 135kg log PP set 3 | Streamable

Watch "12-03-2024 135kg log PP set 3" on Streamable.

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Watch 12-03-2024 140kg fail log PP set 4 | Streamable

Watch "12-03-2024 140kg fail log PP set 4" on Streamable.

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Watch 12-03-2024 59,5kg seated cable row set 2 | Streamable

Watch "12-03-2024 59,5kg seated cable row set 2" on Streamable.

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Watch 12-03-2024 27,5kg tempo DB press set 2 | Streamable

Watch "12-03-2024 27,5kg tempo DB press set 2" on Streamable.

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Watch 12-03-2024 19,2kg reverse cable curl set 2 | Streamable

Watch "12-03-2024 19,2kg reverse cable curl set 2" on Streamable.

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snoob · 28 mrt 2024

13-03-2024 Comp prep week 3 day 2
Jump ( standing / bilateral / countermovement / to box / X-0-X-0 )
6*BW op 24"
6*BW op 30" ( 75cm )

Deadlift ( speed focus / reverse band / from floor / stiff leg / clean grip / barbell / X-4-X-1 )
3*180 met medium reds ( spotter height: 24 / pin 1&7 )
3*180
3*180
3*180
3*180
3*180

Back squat ( powerlifting / to box | sit onto / wide / SSB / 5-1-X-0 )
1*165
1*185
1*195
1*205

Split squat AS Leg curl ( FFE / handle / cable | low / 5-0-5-0 + seated / toes inwards / plantarflexed / bilateral / 5-0-5-0 )
5*L*13,5 + 5*R*13,5 + 5*65
5*L*18 + 5*R*18 + 5*80

Incline back extension AS Pallof press ( across collarbone / 40° incline / DB / 5-0-5-0 + standing / bilateral / handle / cable | mid / 5-0-5-0 )
5*BW+10 + 5*L*13,5 + 5*R*13,5
5*BW+20 + 5*L*13,5 + 5*R*13,5

Watch 13-03-2024 30inch boxjump set 2 | Streamable

Watch "13-03-2024 30inch boxjump set 2" on Streamable.

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Watch 13-03-2024 180kg RB speed DL set 1 | Streamable

Watch "13-03-2024 180kg RB speed DL set 1" on Streamable.

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Watch 13-03-2024 195kg SSB boxsquat set 3 | Streamable

Watch "13-03-2024 195kg SSB boxsquat set 3" on Streamable.

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Watch 13-03-2024 205kg SSB boxsquat set 4 | Streamable

Watch "13-03-2024 205kg SSB boxsquat set 4" on Streamable.

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Watch 13-03-2024 18kg split squat set 2 | Streamable

Watch "13-03-2024 18kg split squat set 2" on Streamable.

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Watch 13-03-2024 80kg leg curl set 2 | Streamable

Watch "13-03-2024 80kg leg curl set 2" on Streamable.

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Watch 13-03-2024 20kg back extension set 2 | Streamable

Watch "13-03-2024 20kg back extension set 2" on Streamable.

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snoob · 28 mrt 2024

16-03-2024 Comp prep week 3 day 3
Clean & Push press ( EMOM / powerclean / From blocks / log / X-1-X-1 )
2*100
2*100
2*100
2*100
2*100
2*100
2*110

Powell raise AS Trap 3 raise ( standing / pronated / cable | high / 5-0-5-0 + standing / unilateral / rope / cable | mid / 5-0-5-0 )
5*5,63 + 5*4,5
5*6,75 + 5*6,75

Lateral raise AS Wrist curl ( prone / 30° incline / bilateral / supinated / DB / 5-0-5-0 + Elbow | locked / pronated / mid grip / EZ bar / 5-0-5-0 )
5*5 + 5*12
5*7 + 5*14,5

Watch 16-03-2024 110kg log PC-PP set 7 | Streamable

Watch "16-03-2024 110kg log PC-PP set 7" on Streamable.

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snoob · 28 mrt 2024

17-03-2024 Comp prep week 3 day 4
Leg curl SS Overhead toss ( seated / toes neutral / plantarflexed / bilateral / 3-0-1-2 + unilateral / countermovement / sandbag / X-0-X-0 )
6*70 + 1*L*20 + 1*R*20 ( 4m )
4*90 + 0*L*24 + 1*R*24

Good morning ( stnading / wide / SSB / 5-0-1-0 )
10*55
8*75
6*95

Yoke ( EMOM / forwards / X-0-X-0 )
10m*260 in 7"
10m*260 in 8"
10m*260 in 8"
10m*260 in 7"
10m*260 in 8"

Carry Medley ( hold in front / forwards / X-0-X-0 )
8m*120kg husafell bag op 1m20 in 15"
8m*100kg keg op 1m20 in 15"
8m*140kg sandbag op 1m20 in 16"

Garhammer raise AS Flat back extension ( 5-0-5-0 + isometric hold | yielding / X-2-X-5 )
5*BW + 5*BW+37,5
5*BW + 5*BW+45

Watch 17-03-2024 20kg unilateral WFH set 2 | Streamable

Watch "17-03-2024 20kg unilateral WFH set 2" on Streamable.

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Watch 17-03-2024 95kg SSB GM set 3 | Streamable

Watch "17-03-2024 95kg SSB GM set 3" on Streamable.

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Watch 17-03-2024 260kg yoke set 4 | Streamable

Watch "17-03-2024 260kg yoke set 4" on Streamable.

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Watch 17-03-2024 120kg husafell bag set 1 | Streamable

Watch "17-03-2024 120kg husafell bag set 1" on Streamable.

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Watch 17-03-2024 100kg keg set 1 | Streamable

Watch "17-03-2024 100kg keg set 1" on Streamable.

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Watch 17-03-2024 140kg sandbag set 1 | Streamable

Watch "17-03-2024 140kg sandbag set 1" on Streamable.

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Watch 17-03-2024 45kg flat back extension set 2 | Streamable

Watch "17-03-2024 45kg flat back extension set 2" on Streamable.

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snoob · 28 mrt 2024

18-03-2024 Comp prep week 4 day 1
Clean & push press ( from blocks / 1xsquat clean / log / 1-2-X-2)
6*110
4*120
3*130

Press ( olympic style press / standing / log / 2-4-X-0 )
5*80
5*85
5*90

Pull-up AS Press ( subscapular / pronated / wide / 3-0-1-1 + 1&quarter / 60° incline / semi-supinated / DB / 3-1-1-0 )
2*BW + 8*30
2*BW + 7*32,5
2*BW + 3*37,5

Tricep Extension AS Bicep Curl ( California press / 1&quarter / standing / clean grip / barbell / 3-1-1-0 + 1&quarter / standing / semi-supinated / DB / 3-0-1-1 )
8*40 + 8*15
8*45 + 8*15
8*50 + 6*20

Rechterarm zat helemaal vast, kon elleboog niet goed meer strekken. Toch op log erdoor geduwd, achteraf mogen bekopen

Watch 18-03-2024 110kg log set 1 | Streamable

Watch "18-03-2024 110kg log set 1" on Streamable.

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Watch 18-03-2024 120kg log set 2 | Streamable

Watch "18-03-2024 120kg log set 2" on Streamable.

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Watch 18-03-2024 130kg log set 3 | Streamable

Watch "18-03-2024 130kg log set 3" on Streamable.

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snoob · 28 mrt 2024

20-03-2024 Comp prep week 4 day 2
Speed snatch ( from hang / snatch grip / barbell / X-0-X-0 )
4*40
4*45
4*50

Deadlift ( speed focus / banded / from floor / clean grip / barbell / X-1-X-1 )
4*70 + medium red
4*70
4*70
4*70
4*70
4*70

Front squat ( rest pause: 10 / straps | wrap around / heels on 2,5kg plates / shoulder width / barbell / 3-0-X-0 )
5(1-1-1-1-1)*130
5(1-1-1-1-1)*140
5(1-1-1-1-1)*150

Elleboog/schouder aids houdt aan, echter weinig problemen gehad deze training. Dag 3 geskipt vanwege fysio.

Watch 20-03-2024 50kg speed snatch set 3 | Streamable

Watch "20-03-2024 50kg speed snatch set 3" on Streamable.

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Watch 20-03-2024 70kg banded speed DL set 5 | Streamable

Watch "20-03-2024 70kg banded speed DL set 5" on Streamable.

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Watch 20-03-2024 150kg frontsquat set 3 | Streamable

Watch "20-03-2024 150kg frontsquat set 3" on Streamable.

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snoob · 28 mrt 2024

24-03-2024 Comp prep week 4 day 4
Overhead toss ( rest pause: 10 / countermovement / sandbag / X-0-X-0 )
5*18 over 4m
5*20
5*22

Deadlift ( 1" deficit / clean grip / barbell / X-2-X-1 )
3*200
3*225
3*250

Loading ( lap then load / atlas stone / load to platform / X-0-X-0 )
5*110 op 1m30
5*120
5*120

Carry medley ( hold in front / forwards / X-0-X-0 )
8m*120kg husafell bag op 1m20 in 11"
8m*100kg keg op 1m20 in 12"
8m*140kg sandbag op 1m20 in 17"

Flat back extention ( isometric hold | yielding / arms hang down / snatch grip / barbell / X-0-X-20 )
1*40
1*40
1*50

Sneller op husafell bag & keg, sandbag beetje zelfde. Kracht gaat wel ok, blij met 3x250kg van 3cm deficit.
Dit was wel beulensessie

140kg sandbag heeft wel iets overspannen in men linkerglute/heup. Is geen uitstraling of zenuwpijn, gewoon wat spierstijfheid, wel hinderlijk.