Start to lift

[Othon]

Woensdag 05/12

Overhead press:
10x20
10x40
10x40
10x60
10x70
9x80 grrr
15x60

Trap bar overhead press:
4x8reps

HS Front military press:
3x8reps
1x6reps

Dip Machine + doubled greens:
6x8reps

 

[Othon]

Donderdag 06/12

Squat:
5x60
5x60
5x60
5x60
5x100
5x100
5x140
5x160
3x180
5x200
10x170
10x170

Box squat + reversed greens:
3x100
3x100
3x140
3x180
3x200
3x220

Pause squat:
5x60
5x80
5x100
5x110

Good mornings:
2x8reps

 

[The Locust]

bruut volume op die goodmornings !

 

[Othon]

Zondag 9/12

Bench Press:
8x60
8x60
8x60
8x80
8x100
5x120
5x140
5x150
5x155
5x157.5
5x160
4x162.5

Reversed band bench press (greens):
12x100
12x120
12x140
12x160

Face pulls + band pull aparts:
3 sets, 15 + 10

Rope pushdown + rack push ups (fat bar)
3 sets, 15 + 20

 

[Othon]

juj, de hele week nog niks gedaan...

kloteverkoudheid. duizend bommen en granaten

 

[Othon]

Zondag 16/12

Bench Press:
8x60
8x60
8x60
8x80
8x100
3x120
3x140
3x150
3x160
3x162.5
3x165
12x140

Narrow grip fat bar press:
10x60
10x80
10x100
10x120
10x110

Face pulls + band pull aparts:
3sets, 15 + 10

Tricep push down + rack push ups:
2 sets, 15+15

Nou Nou, mooi mooi na zo'n weekje ziek zijn en niets eten

 

[Othon]

Dinsdag 18/12

Deadlift:
8x70
8x70
8x70
5x120
4x160
2x190
4x170
2x210
4x175
2x220

Stiff legged deadlift:
3sets, 10x120

T-bar rowing:
5x50
5x60
5x70
5x80
5x90
5x100
8x8x70 45s rust tussensets

 

[Othon]

Woensdag 19/12

Overhead Press:
8x20
8x40
8x40
8x40
5x60
5x80
5x85
5x90
4x95
5x90

Trap bar overhead press:
4x12reps

HS Military press:
5x8reps

 

[Othon]

Donderdag 03/01

Squat:
5x60
5x60
5x60
5x100
5x120
5x140
5x160
5x160
5x160
5x160
5x160

Good mornings:
3x10reps

Fronts squat:
5x5



Zondag 06/01

Bench Press:
5x60
5x60
5x60
5x100
5x120
1x140
1x150
1x160
17x130

Narrow grip fat bar press, paused + reversed blue's:
10x100
10x120
10x140
10x150
10x160

Face pulls + band pull aparts:
3sets, 15+10reps

Tricep push down:
15x
12x
10x

Barbell curl:
5x8reps

 

[Othon]

Maandag 07/01

Deadlift:
5x70
5x70
5x70
5x110
4x150
2x190
4x160
2x210
4x170
2x220

Stiff legged deadlift:
3x10reps

Barbell rows:
5x70
5x110
5x110
5x120
5x120

Seated row:
3x8reps

 

[Othon]

Woensdag 09/01

Overhead press:
5x20
5x40
5x40
5x40
5x60
5x80
5x85
5x90
5x95
5x100

Trab bar overhead press:
4x10reps

Incline bench press:
12x60
12x80
12x100
12x90

Dips:
5x8reps

Bent over side raises + band pull aparts:
3sets, 10 + 10reps

 

[Othon]

Donderdag 10/01

Squat:
8x60
8x60
8x60
8x100
8x140
8x160
8x180

Reversed band squat (green)
1x140
1x180
1x200
1x220
1x240

Front squat:
5x60
5x80
5x100
5x110

Good mornings:
3x8reps




Zondag 13/01

Bench press:
5x60
5x60
5x60
5x100
5x120
1x140
1x160
1x170
12x140

Reversed band bench press (green)
5x100
5x140
5x160
5x180
5x200
5x200
5x200
5x200

Face pulls + band pull aparts:
3 sets, 15 + 10 reps

 

[Othon]

Maandag 14/01

Deadlift:
5x70
5x70
5x70
5x110
4x150
2x190
4x160
2x210
4x170
2x230

Stiff legged deadlift:
8x120
8x120
8x120
8x120

Barbell rows:
8x110
8x120
8x130
5x140

Seated rows:
5x8reps

Lat pull down:
3x8reps

GHR:
8reps
8reps + 5kg
8reps

 

[Othon]

Donderdag 17/01

Squat:
5x60
5x60
5x60
5x100

Reversed band squat (greens)
3x100
3x140
3x180
3x200
3x220
3x240
3x250 PR

Squat:
8x100
8x120
8x140

 

[Othon]

Zondag 20/01

Bench Press:
5x60
5x60
5x60
5x100
5x120
1x145
1x165
1x175
12x145

Reversed band bench press (greens)
8x100
8x140
8x160
8x180
5x200
10x180

Face pulls + band pull aparts:
3sets, 15reps + 10reps

Rack push ups + tricep push down:
15reps (met kind van 25kg) + 15reps
15reps (met kind van 25kg) + 12reps

Seated dumbbell curl:
3x8reps

 

[Othon]

Maandag 21/01

Deadlift:
5x70
5x70
5x70
5x110
4x150
2x200
4x160
2x220
4x170
1x240

Stiff legged deadlift + reversed hypers:
8x120 + 8reps
8x120 + 8reps
8x120 + 8reps
8x120 + 8reps

Barbell rows:
6x110
6x110
6x110
6x110
6x110
6x110

Seated rows:
4x8reps