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Snoobs log (1 bezoeker)

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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

 
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.

 
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.

 
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.
 
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

 
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
 
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
 
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::treuren:
 
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

 
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
 
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:
55kg set 9:
60kg set 10:
65kg set 11:
70kg set 12:
 
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.

 
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.

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

 
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..

 
Laatst bewerkt:
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

 
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!

 
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

 
Laatst bewerkt:
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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