Switch from WSB to RTS

[Phenochef]

*back ext 3x20
*Cs row 15,12,10
*Fatbar spoto press : warm-up, 5x130 , 5x150 , 5x137.5 , 5x130
*4 sets band pa in superset met spoto
*3 sets rear delt r in superset met spoto
*5-board close grip : 200 reps Total 80kg in 8 sets

 

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*slee 2x90m
*Back ext 3x20
*Rev green band Sumo : warm-up , 1x270 , 1x290 , 1x310 , Fx330
20 CM van de grond en beetje naar voor komen dus gelost
*Rev hypers 5x12
*Side bends 3x20
*DB row 3x12x60
*DB shrugs 2x20x60

 

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*back ext 3x20
*Bench : 2x10x60 , 6x100 , 2x3x140 , 1x160 , 1x180 Nice and easy .
*Shirt 1-board : 1x220 , 1x240 , 1x260 , Fx272.5 misgroove , 1x272.5
*DB incline: 40x20 , 30x25
*Dips : 10xbw , 3x5xbw plus 20 , 15xbw
*One arm landmine press 3x10
*Landmine t bar row 5x20
*H curl 3x12
*Side bends 3x20

 

[Phenochef]

*back ext SS lat pull 3x20
*Frontsquats: 5x60 , 5x100 , 5x130 , 5x150 , 5x140 , 5x130
*Bb row : 5x100 , 5x120 , 3x5x140
*Seated Sumo box dl VS paarse band: 8x5x100

 

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*slee 90 m , backextensions 20 , facepull 20 : 2 circuits
*Bench plus 25kg chains : 8x60 , 6x100 , 3x120 , 3x140 , 1x160 .
*nieuw shirt inzer sdp : 2x200 (25 c) , 2x220 (25c) , 2x2x220 (75 c) , 1x220 (75kg c) deze bijna touch , 1x230 (75kg chains) touch en PR
Hiermee nieuw shirt -overgekocht van Jeroen Pol - ingewijd .
*Incline db p : 40x25 , 30x25
*Floorpress close grip : 3x20xbar plus 90kg chains
*Seated db press : 2x15x25

 

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*circuit 3x : slee 60 m , back ext 20 , cs row 15x
*Gcb bar boxsquat VS 40 kg chains : 4x130 , 2x160
Halfsuit : 2x210 , 2x230 , 2x250 , 1x260 , 1x270 , 1x282.5
*Speeddl VS dubbel zwarte bands (schat zo n 120kg at top) : 5x1x120 , 1x150 , 1x170 , 1x180 , 1x190
Mooi .
*Slee : 3 zware trips 60 m
*Back ext VS dubbel supermini : 3x15
*Abs pully 2x40

 

[Phenochef]

*circuit 3x : 90m slee , 20 back ext , 20 abs pully, 20 facepull
*3-board cg bench VS dubbel bands(25 kg at top) : warm-up , 1x160 , 1x167.5 , 1x172.5
*5-board cg VS bands : 3x140 , 3x150 , 3x160 , 3x170
*Bw dips : 5x15
*V lat pulls : 5x15
*OH bb walks 1 min : 40,50 en 60kg

 

[Phenochef]

*back ext SS abductoren: 2x20
*Extra wide squat : warm-up, 5x140 , 5x160 , 2x5x180 @7
*Seated Sumo dl VS dubbel paarse bands : 8x5x100
*Abs pully 2x20
*Bench bb sit-ups 2x8
*Back ext : 3x8x60 (barbell behind the Neckermann)
*One arm rows 3x10

 

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*facepull 3x20
*Bench paused wide grip no arch : warm-up, 4x130 , 4x140 , 2x4x132.5
*Dips 3x15
*Side front and rear delt r : 3x15
*Lat pull 5x10
*Pushdowns 100
*Side bends 3x20

 

[Phenochef]

Weekend trainen bij Ger McNamara.
*Sumo deadlift : 2x5x70 , 3x110 , 1x140 , 1x170
*Suit : 1x200 , 1x230 , 1x260
*Reverse light band (25kg deload) : 9x1x280
*Reverse short Red band : 1x315
*Pullthroughs 4x20
*Rev hypers: 4x20

 

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Day 2
*Bench 2x8x70 , 2x3x120 , 1x150
*Shirt aan , 4-board : 2x200 , 2x220 , 1x240 , 1x260
*3-board : 5x1x260
*2-board Rev light band : 1x290 , 1x310
*DB press 2x30x30
*Viking press : 4x15

 

[Phenochef]

*back ext 3x20
*Cs row 3x12
*Buffalo bar box sq VS 2 green bands : warm-up
Halfsuit: 8x3x180
*Speed Sumo : warm-up , 20x1x210
*Pullthroughs: 4x20
*Back ext VS dubbel zwarte band : 3x15

 

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*Circuit 3x : Rev hypers , slee , lat pull .
*Floor fatbar : 4x140@8 , 4x4x130 in ss met 20 band pa.
*Incline db press 2x50x20.
*Dips : 15xbw , 12xbw plus 8 , 10xbw plus 12 , 10xbw plus 20 , 4xbw plus 32 .
*Viking press met landmine 5x15 .
*Lat pull 5x12

 

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*3x ss back ext 30xbw en 30 abs in pully
*Frontsquats: warm-up , 1x150, 1x160 , 1x170 PR , 1x180 PR (vorige x 180 was met wraps)
*Deficit bb rows : 2x5x120 , 3x145 , 3x3x165 WTF
*Ssb rounded back GM handen niet aan de steunen : 15xbar , 4x12x50
*Rev hypers 3x20x90 plus superminis
*Slee 40 m : 3 trips voorwaarts

 

[Phenochef]

*circuit 3x : slee 90m , 20 back ext , 20 facepull
*2- board bench VS dubbel paarse bands (50kg at top) : 1x130 , 1x150
Shirt : 4x1x240 , Fx247.5 misgroove , 1x260 PR
*Incl DB press: 2x30x30
*Pin floorpress lockout 5cm : 13x1x200 , 1x220 , 1x240
*T bar row 4x20

 

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*slee SS backextensions 2 x
*Buffalo bar boxsquat vs 2 Blue bands : warm-up ,
Halfsuit : 2x190 , 4x2x200
Mat hoger : 1x220
Mat hoger : 1x247.5
*Sumo dl : 20x1x200 plus 25 kg chains
*Ab pully 3x20

 

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*2x50 abs in pully , 2x40 back ext , 2x40x20 DB incline press
*Superset 10x15 facepull met 10x10xbw plus 8 dips
*Superset 5x20 band pa met
2x5x70 en 3x5x80 floor iso press tegen pin nr 5 . 5 sec duwen tegen pin elke rep .
*Seated v pulls : 4x20
*Viking press : 4x20
*Rev hypers VS dubbel supermini : 15x90 , 15x100 , 15x110
*Fatgripz DB curl 3x15

 

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*slee 7 trips van 50 m
*Chain suspended Giant cambered bar GM plus 40 kg chains : warm-up , 5x180 , 3x200 , 2x220 PR , 6x2x200
*Back ext met 20 kg weightvest : 15x , 12x25 , 10x50 , 8x70 en dropset
*Cs row 4x6
*Ab pully 4x12
*Pullthroughs 3x20

 

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Extra :
*200 pushdowns
*3x20 back ext
*3x25 ab pully
*3x20 ghr
*3x20 bench sit-ups
*2 x 90m slee

Nu drie weken elke dag 400 band pushdowns gedaan . Volgende drie weken elke dag 400 leg curls

 

[Phenochef]

*back ext 3x20
*Band pa 3x25
*Bench : warm-up , 1x160
Shirt : 1x210 , 1x235 , Fx252.5 misgroove , 1x270 , 1x285 , 1x297.5 tot hiertoe niks kunnen touchen lol
1x302.5 Massive PR yesssss
*Incl DB press 2x25x30
*Floorpress ISO lockout 5 sec holds 4x5x100
*Facepull 3x15