Snoobs log

[snoob]

16/07/2021 Intensification 1 Week 3 Day 3
Log ( 1 squat clean )
1*90
6*70
1*100
6*80

One arm DB press ( clean every rep / jerk / 60mm fat grip op DB )
5*L*30 + 5*R*30
3*L*40 + 3*R*40

Half powell raise SS DB Lateral raise ( Semi-supinated + Full ROM / pronating / Lu raises )
10*L*5 + 10*R*5 + 10*5
10*L*5 + 10*R*5 + 10*5
10*L*5 + 10*R*5 + 10*5

Fat grip hold ( 60mm fat grips )
30"*60
30"*65
30"*60

Fuck yeah, log techniek komt goed terug ( mss zelfs beter dan vroeger ). Easy 100kg log, RPE 8.

Set 3 Log 100kg

16-07 100kg log

Watch "16-07 100kg log" on Streamable.

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Set 4 log 80k

16-07 80kg log

Watch "16-07 80kg log" on Streamable.

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set 2 one arm DB links 40kg

16-07 40kg one arm DB

Watch "16-07 40kg one arm DB" on Streamable.

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[snoob]

18/07/2021 Intensification 1 Week 3 Day 4
Good morning SS DB windmill ( pause op safety / SSB +Standing windmill )
8*50 + 8*L*15 + 89*R*15
8*60 + 8*L*15 + 89*R*15
8*60 + 8*L*15 + 89*R*15
8*60 + 8*L*15 + 89*R*15

Reverse hyper ( isometric push )
10"*60
10"*60
10"*70

Farmers walk ( 10m / turn / 10m / drop & turn / 10m / turn / 10m )
60 op 31"
60 op 28"
60 op 25"

Atlas stones
3*80 op 1m30
3*110 op 1m30
3*135 op 1m30
1*150 op 1m30

Dood.

Set 2 GM:

18-07 60kg GM op pins

Watch "18-07 60kg GM op pins" on Streamable.

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set 2 windmills:

18-07 15kg windmills

Watch "18-07 15kg windmills" on Streamable.

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set 3 reverse hyper:

18-07 70kg reverse hyper hold

Watch "18-07 70kg reverse hyper hold" on Streamable.

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set 1 farmers walk:

18-07 60kg farmers

Watch "18-07 60kg farmers" on Streamable.

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110kg stone:

18-07 110kg atlas

Watch "18-07 110kg atlas" on Streamable.

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135kg stone:

18-07 135kg atlas

Watch "18-07 135kg atlas" on Streamable.

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150kg stone:

18-07 big atlas

Watch "18-07 big atlas " on Streamable.

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[Calyptus]

Equipment in die gym is best om van te dromen...

 

[snoob]

Equipment in die gym is best om van te dromen...

I know, heb het helpen inrichten 😁
Zou nog loadable monsterDB / hacksquat / zandzak of 2 / axle en swiss bar moeten komen.

 

[snoob]

20-07-2021 Intensification 1 Week 4 Day 1
Push press SS Trap 3 Raise ( banded ( dunste ) / speed + prone / 50° incline / bilateral )
4*50 + 12*2,5
4*55 + 12*2,5
4*60 + 12*2,5
4*60 + 12*2,5
4*60 + 12*2,5

Incline press SS DB row ( Myotatic 1/4 / 60° / wijd / 4-0-X-0 + bent over / unilateral / supinating 4-0-X-0)
6*40 + 5*L*30 + 5*R*30
6*50 + 5*L*30 + 5*R*30
6*55 + 5*L*30 + 5*R*30

DB bench SS incline Zottman curl ( 2-2-1-0 + 5-5-5-0 / 60° incline / pause on eccentric )
20*17,5 + 5*10
15*25 + 5*10

Goeie training, vlotter dan vorige week! Push press snelheid beter met 60kg, vooral laatste set. Tate press vervangen door DB bench ( tricep focus ).

PP set 1:

20-07 push press 50kg

Watch "20-07 push press 50kg" on Streamable.

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PP set 3:

20-07 push press 60kg set 1

Watch "20-07 push press 60kg set 1" on Streamable.

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PP set 4:

20-07 push press 60kg set 2

Watch "20-07 push press 60kg set 2" on Streamable.

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PP set 5:

20-07 push press 60kg set 3

Watch "20-07 push press 60kg set 3" on Streamable.

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Moytatic press set 1

20-07 myotatic press 40kg

Watch "20-07 myotatic press 40kg" on Streamable.

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DB row set 1

20-07 DB row 30kg

Watch "20-07 DB row 30kg" on Streamable.

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[g-men]

Duidelijk hibbert met al die tempos

 

[snoob]

Duidelijk hibbert met al die tempos

Haha yup, is allemaal wat nieuw voor mij maar het bevalt enorm.
Het verplicht me wat verstandig gewichten te kiezen en zo men gewrichten en ligamenten wat te sparen

 

[snoob]

22-07-2021 Intensification 1 Week 4 Day 2
Speed deadlift ( banded 20kg-25 @ lockout / X-2-X-1)
4*100
4*110
4*120
4*130
4*140

Front squat SS Inverse curl ( Straps / 3-0-X-0 + 4-0-1-0 )
5*80 + 10*100
3*100 + 10*100
5*100 + 10*100
3*110 + 10*100

DB Split squat SS Leg raises ( 3-2-1-0 + 3-0-1-1 / wijde dipstanden )
8*L*10 + 8*R*10 + 10*BW
8*L*10 + 8*R*10 + 10*BW

Leg raises gedaan ipv Garhammer raises gezien ik deze overal voel behalve lower abs. Gewichten voelen vrij easy, toch pak meer tonnage met minder sets dan vorige week zonder veel moeite.

Deadlift set 2:

22-07 110kg DL

Watch "22-07 110kg DL" on Streamable.

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Deadlift set 3:

22-07 120kg DL.mp4

Watch "22-07 120kg DL.mp4" on Streamable.

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Deadlift set 4:

22-07 130kg DL.mp4

Watch "22-07 130kg DL.mp4" on Streamable.

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Deadlift set 5:

22-07 140kg DL.mp4

Watch "22-07 140kg DL.mp4" on Streamable.

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FSQ set 1:

22-07 80kg FSQ.mp4

Watch "22-07 80kg FSQ.mp4" on Streamable.

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FSQ set 2:

22-07 100kg FSQ.mp4

Watch "22-07 100kg FSQ.mp4" on Streamable.

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FSQ set 3:

22-07 100kg FSQ set 2.mp4

Watch "22-07 100kg FSQ set 2.mp4" on Streamable.

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FSQ set 4:

22-07 110kg FSQ.mp4

Watch "22-07 110kg FSQ.mp4" on Streamable.

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[snoob]

23/07/2021 Intensification 1 Week 4 Day 3
Log ( 1 squat clean )
1*95
6*75
1*105
6*85

One arm DB press ( clean every rep / jerk / 60mm fat grip op DB )
5*L*32,5 + 5*R*32,5
1*L*42,5 + 1*R*42,5

Half powell raise SS DB Lateral raise ( Semi-supinated + Full ROM / pronating / Lu raises )
10*L*7,5 + 10*R*7,5 + 10*5
10*L*7,5 + 10*R*7,5 + 10*5

Fat grip hold ( 60mm fat grips / snatch grip)
30"*50
30"*50

Easy 105kg log, One arm DB press suckt echt met hex DBs, graven in men nek/schouders, zelfs met sweater aan. Eens loadable DB moeten bestellen...
Voor de rest kalm aan.

Log set 1:

23-07 95kg log

Watch "23-07 95kg log" on Streamable.

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Log set 2:

23-07 75kg log

Watch "23-07 75kg log" on Streamable.

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Log set 3:

23-07 105kg log

Watch "23-07 105kg log" on Streamable.

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Log set 4:

23-07 85kg log

Watch "23-07 85kg log" on Streamable.

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One arm DB set 2:

23-07 42,5kg one arm DB

Watch "23-07 42,5kg one arm DB" on Streamable.

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[Calyptus]

One arm DB press suckt echt met hex DBs, graven in men nek/schouders, zelfs met sweater aan.

Likje verf, je haar blonderen en je kan nog cosplayen als een saiyan ook.

 

[snoob]

25-07-2021 Intensification 1 Week 4 Day 4
Deadlift ( 1-1-1-1-1 rest pause: 30" )
5*1*160
5*1*170
5*1*180
5*1*190
5*1*200

Yoke ( 40m, 3x drop & turn )
40m*160 in 33"
40m*180 in 26"
20m*230 in 16"

Front carry ( atlas stone, 3x turn)
40m*65 in 26"
40m*65 in 24"
40m*65 in 20"

Kill me now, dood op en doorweekt

Deadlift set 2:

25-07 170kg deadlift

Watch "25-07 170kg deadlift" on Streamable.

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Deadlift set 3:

25-07 180kg deadlift

Watch "25-07 180kg deadlift" on Streamable.

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Deadlift set 4:

25-07 190kg deadlift

Watch "25-07 190kg deadlift" on Streamable.

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Deadlift set 5:

25-07 200kg deadlift

Watch "25-07 200kg deadlift" on Streamable.

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yoke set 2:

25-07 180kg yoke

Watch "25-07 180kg yoke" on Streamable.

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yoke set 3:

25-07 230kg yoke

Watch "25-07 230kg yoke" on Streamable.

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[snoob]

28-07-2021 Accumulation 2 Week 5 Day 1
Military press SS Halbert raise ( rest pause 10s / speed focus / chains / fat grip / 1-0-X-1 + prone / 30° incline / pronated / 1-0-1-1 )
6(3-2-1)*80 ( 60kg chains ) + 15*5
6(3-2-1)*65 ( 25kg chains ) + 15*5
6(3-2-1)*65 ( 25kg chains ) + 15*5
6(3-2-1)*65 ( 25kg chains ) + 15*7,5
6(3-2-1)*65 ( 25kg chains ) + 15*7,5

California press SS ezbar curl ( rest pause: 10s / 5-0-1-0 + rest pause: 10s / 3-2-1-0 )
10(6+4)*30 + 10(6+4)*28
10(6+4)*30 + 10(6+4)*28
10(6+4)*30 + 10(6+4)*28
10(6+4)*30 + 10(6+4)*28

DB press SS Cable row ( rest pause: 10s / 70° Incline / Semi-Supinated / 3-2-1-0 + to belly / seated / pronated / 3-0-1-2 )
10(6+4)*17,5 + 10(6+4)*60
10(6+4)*20 + 10(6+4)*70
10(6+4)*20 + 10(6+4)*70

Voor training dry needling gehad in linker schouder/lat/borst/trap, voelde als pudding aan. Ook deep tissue op psoas / middenrif. Dus was niet optimaal, dacht slim te zijn en beide kettingen toe te voegen, om één of andere reden dacht ik dat 12,5kg en 17,5kg kettingen per kant 70kg was, het was 80 dus ... Te zwaar voor speed werk. De rest ging / voelde wel goed aan, dikke arm pomp. Tempo op california press en bicep curls was vanaf set #2 wel trager op eccentric.

MP set 1:

27-07 80kg chain press

Watch "27-07 80kg chain press" on Streamable.

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MP set 2:

27-07 65kg chain press set 1

Watch "27-07 65kg chain press set 1" on Streamable.

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MP set 3:

27-07 65kg chain press set 2

Watch "27-07 65kg chain press set 2" on Streamable.

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MP set 4:

27-07 65kg chain press set 3

Watch "27-07 65kg chain press set 3" on Streamable.

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MP set 5:

27-07 65kg chain press set 4

Watch "27-07 65kg chain press set 4" on Streamable.

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California press set 1:

27-07 30kg California press

Watch "27-07 30kg California press" on Streamable.

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Ezbar curl set 1:

27-07 27,5kg bicep curl

Watch "27-07 27,5kg bicep curl" on Streamable.

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[snoob]

29-07-2021 Accumulation 2 Week 5 Day 2
Deadlift ( 1" deficit / reverse band (20kg onderin ) / speed )
6(3-2-1)*130
6(3-2-1)*130
6(3-2-1)*130
6(3-2-1)*130
6(3-2-1)*130

SSB squat SS standing leg curl ( 3-2-X-0 + plantarflexed/toes inward / 3-0-1-2)
6*80 + 8*L*12 + 8*R12
6*90 + 8*L*14 + 8*R14
6*100 + 8*L*14 + 8*R14
6*110 + 8*L*12 + 8*R12

Russian step-up SS back raise ( front / step op belt squat / barbell / 2-0-X-0 + snatch grip / 2-0-1-2 )
8*L*BW+20 + 8*R*BW+20 + 8*BW+20
8*L*BW+20 + 8*R*BW+20 + 8*BW+20
8*L*BW+20 + 8*R*BW+20 + 8*BW+20

Felt good.

Deadlift set 1:

29-07 130kg deadlift set 1

Watch "29-07 130kg deadlift set 1" on Streamable.

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Deadlift set 5:

29-07 130kg deadlift set 5

Watch "29-07 130kg deadlift set 5" on Streamable.

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SSB squat set 1:

29-07 80kg ssb squat

Watch "29-07 80kg ssb squat" on Streamable.

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SSB squat set 4:

29-07 110kg ssb squat

Watch "29-07 110kg ssb squat" on Streamable.

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Russian step up set 3:

29-07 russian step up 20kg set 3

Watch "29-07 russian step up 20kg set 3" on Streamable.

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Back raise set 3:

29-07 back extension 20kg set 3

Watch "29-07 back extension 20kg set 3" on Streamable.

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[snoob]

30/07/2021 Accumulation 2 Week 5 Day 3
Log press ( C&P elke rep / 1-2-X-2 )
5*70
4*75
3*80
3*90

Overhead lockout ( fat grip / bovenop squatrek )
10"*90
10"*110
10"*130

DB External Rotation SS DB Lateral raise ( seated / elbow on knee / eccentric only / 5-0-X-0 + prone / 30° incline / supinating )
6*L*7,5 + 6*R*7,5 + 8*7,5
6*L*7,5 + 6*R*7,5 + 8*7,5
6*L*7,5 + 6*R*7,5 + 8*7,5
6*L*7,5 + 6*R*7,5 + 8*7,5

Pinch grip hold ( bumperplate )
8*L*20*4" + 8*R*20*4"
8*L*20*4" + 8*R*20*4"

Easy train, had ganse dag wat last van men spijsvertering dus wat ingehouden op log, rest voelde enorm goed.

Log set 3:

30-07 80kg log

Watch "30-07 80kg log" on Streamable.

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Log set 4:

30-07 90kg log

Watch "30-07 90kg log" on Streamable.

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Overhead lockout set 3:

30-07 130kg support

Watch "30-07 130kg support" on Streamable.

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Eccentric DB RC set 1:

30-07 eccentric DB RC

Watch "30-07 eccentric DB RC " on Streamable.

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lateral raise set 1:

30-07 supinating rear delts

Watch "30-07 supinating rear delts" on Streamable.

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[snoob]

31-07-2021 Accumulation 2 Week 5 Day 4
Good morning SS windmills ( SSB / wide / X-reps / 4-0-X-0 + kneeling / 2-2-1-0)
8*80 + 6*L*12,5 + 6*R*12,5
6*90 + 6*L*12,5 + 6*R*12,5
6*100 + 6*L*17,5 + 6*R*17,5

Reverse Hyperextension ( isometric hold)
20"*60
20"*65
20"*70

Farmers walk ( 10m / drop / 10m / tijd drop niet meegerekend )
20m*80 in 10"
20m*80 in 9"
20m*80 in 9"
20m*80 in 9"
20m*80 in 8"

Atlas stone ( EMOM / one motion )
8*110 op 1m30

Voelde goed, enkel die x-reps / pulses na men reguliere reps gingen moeilijk. Hyper isometrics voelen beter en beter. Farmers zijn kut op zo'n korte track maar ging wel goed. Stones gingen vlotter naarmate de reps vorderden, slechts 1 fumble.

GM set 1:

31-07 80kg GM

Watch "31-07 80kg GM" on Streamable.

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GM set 3:

31-07 100kg GM

Watch "31-07 100kg GM" on Streamable.

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Windmill set 1:

31-07 12,5kg kneeling windmill

Watch "31-07 12,5kg kneeling windmill" on Streamable.

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Hyper set 3:

31-07 70kg hyper

Watch "31-07 70kg hyper" on Streamable.

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Farmers set 1:

31-07 80kg farmers set 1

Watch "31-07 80kg farmers set 1" on Streamable.

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Farmers set 5:

31-07 80kg farmers set 5

Watch "31-07 80kg farmers set 5" on Streamable.

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Stones:

31-07 110kg stone

Watch "31-07 110kg stone" on Streamable.

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[snoob]

03-08-2021 Accumulation 2 Week 6 Day 1
Military press SS Halbert raise ( rest pause 10s / speed focus / chains / fat grip / 1-0-X-1 + prone / 30° incline / pronated / 1-0-1-1 )
6(3-2-1)*65 ( 25kg chains ) + 15*7,5
6(3-2-1)*67,5 ( 25kg chains ) + 15*7,5
6(3-2-1)*70 ( 25kg chains ) + 15*7,5
6(3-2-1)*72,5 ( 25kg chains ) + 15*10

California press SS ezbar curl ( rest pause: 10s / 5-0-1-0 + rest pause: 10s / 3-2-1-0 / pronated)
10(6+4)*30 + 10(6+4)*18
10(6+4)*35 + 10(6+4)*23
10(6+4)*37,5 + 10(6+4)*23

DB press SS Cable row ( rest pause: 10s / 70° Incline / Semi-Supinated / 3-2-1-0 + to belly / seated / pronated / 3-0-1-2 )
10(6+4)*20 + 10(6+4)*50
10(6+4)*25 + 10(6+4)*55

Good train, zondag 12u gewerkt op tractorpulling event, vastgezeten in modder, gans geklooi, 2 kutdagen op werk, even geslapen en dan nog gaan trainen om 23u, deed deugd.

MP set 1:

03-08 65kg press

Watch "03-08 65kg press" on Streamable.

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MP set 2:

03-08 67,5kg press

Watch "03-08 67,5kg press" on Streamable.

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MP set 3:

03-08 70kg press

Watch "03-08 70kg press" on Streamable.

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MP set 4:

03-08 72,5kg press

Watch "03-08 72,5kg press" on Streamable.

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California press set 3:

03-08 37,5kg California press

Watch "03-08 37,5kg California press" on Streamable.

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Ezbar curl set 3:

03-08 23kg pronated curl

Watch "03-08 23kg pronated curl" on Streamable.

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[snoob]

06-08-2021 Accumulation 2 Week 6 Day 2
Deadlift ( 1" deficit / reverse band (20kg onderin ) / speed )
6(3-2-1)*130
6(3-2-1)*140
6(3-2-1)*145
6(3-2-1)*150

SSB squat SS standing leg curl ( 3-2-X-0 + plantarflexed/toes inward / 3-0-1-2)
6*100 + 6*L*14 + 6*R14
5*120 + 6*L*16 + 6*R16
4*140 + 6*L*18 + 6*R18

Russian step-up SS back raise ( front / step op belt squat / barbell / 2-0-X-0 + snatch grip / 2-0-1-2 )
10*L*BW+30 + 10*R*BW+30 + 8*BW+30
10*L*BW+35 + 10*R*BW+35 + 8*BW+35

Morning session, going well

Deadlift set 1:

06-08 130kg DL

Watch "06-08 130kg DL" on Streamable.

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Deadlift set 2:

06-08 140kg DL

Watch "06-08 140kg DL" on Streamable.

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Deadlift set 3:

06-08 145kg DL

Watch "06-08 145kg DL" on Streamable.

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Deadlift set 4:

06-08 150kg DL

Watch "06-08 150kg DL" on Streamable.

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SSB squat set 1:

06-08 100kg SSB

Watch "06-08 100kg SSB" on Streamable.

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SSB squat set 2:

06-08 120kg SSB

Watch "06-08 120kg SSB" on Streamable.

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SSB squat set 3:

06-08 140kg SSB

Watch "06-08 140kg SSB" on Streamable.

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Russian step up set 2:

06-08 35kg stepups

Watch "06-08 35kg stepups" on Streamable.

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Back raise set 2:

06-08 35kg back extension

Watch "06-08 35kg back extension" on Streamable.

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[snoob]

06-08-2021 Accumulation 2 Week 6 Day 3
Log press ( C&P elke rep / 1-2-X-2 )
3*80
3*87,5
3*95

Overhead lockout ( fat grip / bovenop squatrek )
10"*130
10"*140

DB External Rotation SS DB Lateral raise ( seated / elbow on knee / eccentric only / 5-0-X-0 + prone / 30° incline / supinating )
6*L*7,5 + 6*R*7,5 + 8*7,5
6*L*7,5 + 6*R*7,5 + 8*7,5
6*L*10 + 6*R*10 + 8*10

Pinch grip hold ( einde EZbar )
8*L*13*2" + 8*R*13*2"
8*L*15,5*2" + 8*R*15,5*2"

2 workouts in 1 dag, morgen geen tijd ( uurtje of 15 werken ), legdrive was weg na eerste set log, UB kracht voelt wel goed, easy press.
Binnenkort vakantie, ben wat overwerkt door onderbemanning op vaste job.

Log set 1:

06-08 80kg log

Watch "06-08 80kg log" on Streamable.

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Log set 2:

06-08 87,5kg log

Watch "06-08 87,5kg log" on Streamable.

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Log set 3:

06-08 95kg log

Watch "06-08 95kg log" on Streamable.

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Overhead lockout set 2:

06-08 140kg support press

Watch "06-08 140kg support press" on Streamable.

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Pinch grip set 2:

06-08 15,5kg hub

Watch "06-08 15,5kg hub" on Streamable.

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[snoob]

08-08-2021 Accumulation 2 Week 6 Day 4
Deadlift ( 2" Raise/Partial / X-2-X-1)
6*150
6*170
4*180
4*200
3*220

Yoke ( 10m / drop turn / 10m / X-0-X-0 )
20m*200 in 9"
20m*200 in 8"
20m*200 in 10"

Front carry ( zercher omdat ik geen zandzak heb )
80m*70 in 58"
80m*50 in 41"
80m*50 in 42"

Gisteren 7u plafonds uitgebroken/nieuwe geïnstalleerd, daarna 7u geportierd, dikke vechtpartij, onder het bloed thuisgekomen ( gelukkig niet het mijne ). Toen ik opstond was duidelijk dat ik slecht gelegen had in slaap, rechter heup/QL/adductor naar de klote. Deels uit kunnen rollen en training ging OK, echter op de carry voelde ik het hard, dus maar gewicht lichter gemaakt. Denk dat ik op DL goed ben voor 230kg van die hoogte.

Deadlift set 1:

08-08 150kg DL

Watch "08-08 150kg DL" on Streamable.

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Deadlift set 2:

08-08 170kg DL

Watch "08-08 170kg DL" on Streamable.

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Deadlift set 3:

08-08 180kg DL

Watch "08-08 180kg DL" on Streamable.

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Deadlift set 4:

08-08 200kg DL

Watch "08-08 200kg DL" on Streamable.

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Deadlift set 5:

08-08 220kg DL

Watch "08-08 220kg DL" on Streamable.

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Yoke set 1:

08-08 200kg yoke set 1

Watch "08-08 200kg yoke set 1" on Streamable.

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Yoke set 2:

08-08 200kg yoke set 2

Watch "08-08 200kg yoke set 2" on Streamable.

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Yoke set 3:

08-08 200kg yoke set 3

Watch "08-08 200kg yoke set 3" on Streamable.

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Carry set 1:

08-08 carry set 1

Watch "08-08 carry set 1" on Streamable.

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Carry set 2:

08-08 carry set 2

Watch "08-08 carry set 2" on Streamable.

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Carry set 3:

08-08 carry set 3

Watch "08-08 carry set 3" on Streamable.

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[snoob]

09-08-2021 Intensification 2 Week 7 Day 1
Push press SS Trap 3 Raise ( Axle / banded ( dunste +8kg bovenin ) / speed + prone / 50° incline / bilateral )
3*70 + 8*2,5
3*70 + 8*2,5
3*70 + 8*2,5
3*70 + 8*2,5
3*70 + 8*2,5
3*70 + 8*2,5
3*70 + 8*2,5
3*75 + 8*2,5

Incline press SS DB row ( Axle / 60° incline / 3-0-X-0 + kneeling / unilateral / 3-0-1-1)
8*42 + 5*L*25 + 5*R*25
6*52 + 5*L*27,5 + 5*R*27,5
4*62 + 5*L*35 + 5*R*35
4*72 + 5*L*40 + 5*R*40

Dix press SS Bicep curl ( Axle / 2-2-1-0 + seated / 40° incline / semi-supinated / 3-0-1-2 )
10*32 + 8*10
10*32 + 8 *7,5
8*37 + 8*7,5

Good train, dikke pomp in schouders/triceps.

Axle push press set 2-8

10-08 axle PP

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Incline press set 3-4:

10-08 incline press

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DB row set 3-4:

10-08 DB row

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Dix press set 1:

10-08 32kg dix press

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