Switch from WSB to RTS

[Phenochef]

*back ext SS ab pully: 2x20
*Spiderbar boxsquat plus 40 kg chains : halfsuit 12x5x140 . 2.5 min rust tss sets
*Speeddl VS dubbel superminis: 10x1x180
*Ghr 4x20
*Abs pully 3x15

 

[Phenochef]

*ssb arched back GM : warm-up , 5x105 , 5x125 , 5x137.5 , 5x145
*Sumo 4 matten : warm-up , 1x260 , 1x280 , Fx300 misgroove , 1x300 PR
*Back ext VS dubbel zwart : 4x15
*Cs row 4x12
*Ghr : 3x20

 

[Phenochef]

*Back ext 3x20
*Abs pully 3x20
*Bench : warm-up , 1x170 WTF zwaar
Speedsessie dan maar....
*Shirt 3-board 3x220
*2-board 3x220
*1-board : 4x3x240
*4-board raw close grip: 200 reps met 80 , elke set amrap
*Viking press 5x15
*V-row 3x20

 

[Phenochef]

*back ext 3x20
*Abs 3x20
*Halfsuit spiderbar boxsquat plus 40 kg ketting: warm-up , 8x3x160 , 1x180 , 1x200
*Speed Sumo : 20x1x210 plus 20 kg chains
*Seated ssb GM : 3x20

 

[Phenochef]

*band pa 4x40
*db press 2x20x20 , 8x6x40 30s rust , niet wegleggen
*fatbar paused illegal wide: 8x60 , 5x100 , 5x120 , 5x140 ,5x130 , 5x120
*Chaos bench 3x20
*abs 1x100
*v pully 5x10
*pushdown 2x50
*db curl2x10

 

[Phenochef]

*back ext 3x25
*standing band abs 3x50
*chain suspended ssb squat: warmup, 1x145 , 5x1x155 , rev light band : 1x165
*rackpull 5cm onder knie : 5x230 , 5x250 fucking heavy door voorgaande oef . Dan maar volume : 3x5x237.5
*rounded back gm tenen op schijfje: 3x20x60
*cs row 4x12

Fucking dood

 

[Phenochef]

*Facepull 3x20
*db press 20x20 20x25 20x30
*floorpress warmup , 3x130 1x150 1x160 wtf zwaar
*pin 3 floor 1x160
*pin 4 floor 1x160 1x170 1x175
*buffalo bar bench 10x110 10x120 7x130 5x140 3x150
*viking press 4x15
*lat pulls 5x10
*abs 3x50

Shirt gaat omhoog RAW omlaag . Na mn shirt wat leer volume doen RAW

 

[Phenochef]

*circuit: 3x 20 back ext, 90m slee , 20 abs
*combibar boxsq 40kg chain : 6x2x185 .
Matje bij : 1x205 ,1x225 1x245 1x265
Lekker 305 kg at top met deze bar
*speed sumo 25kg chain en 2 dubbel superminis: 20x1x120 . Alles overhands
*db row 4x10x60
*side bends 3x20

 

[Phenochef]

*circuit 3x : 20 back ext, 20 db swings, 20 side r
*football bar : 8x6x60 . 5 seconde negatieve en terug omhoog met pauze 5 cm boven chest
*db press 4x12x40 zo zwak
*seated v pully 5x12
*abs : 3x50
*pushdown 3x50
*db curl 2x12

 

[Phenochef]

*abs pully 3x20
*sumo : warmup , 1x240 ,1x270
Reverse light band : 6x1x290 . 30 kg deload onderin
Rev green band : Fx310 at knee
*chain suspended ssb seated GM 20xbar 20x55 15x65 15x75
*sl pulltroughs 4x20
*rev hyp 3x12 be superminis
*ab Wheel 2x8

 

[Phenochef]

*reverse hyper 3x15x90 plus superminis
*incline db press 3x20
*paused bench plus 50kg chain 4x1x140
Rev blue band 1x160 1x170 1x180
*db floor 4x20x30
*viking press 4x10
*lat pull 5x10
*ab band 1x100
*pushdown 2x75
*db curl 2x10

 

[Phenochef]

*Back ext 2x25
*ab pully 2x30
*buffalo bar squat : raw tot 1x170
Halfsuit 1x240
Straps up : 1x260 1x280 3x1x300
Rev band 1x320 1x340
*back ext : 3x20xbw plus supermini
*rev hyper 4x20
*ssb lunges 1x80 reps pfff
*ab 2x50

 

[Phenochef]

*abs in pully 3x30
*ssb boxsq vs greens: halfsuit 8x2x135
*speed sumo ultra wide staande 10x1x210 plus korte band naar voor
*back ext vs dubbele supermini en dubbele zwarte 4x10

 

[Phenochef]

*back ext 3x20
*incl db press 3x20x20
*3 board in shirt : 2c250 2x270 5x1x290 PR en VPR
Reverse blue band : 1x305 1x320 heel smooth die laatste . Blij met setup volume en gewicht
*db press 4x20x30
*v pully 5x8
*pushdown 3x50
*h curl 2x8

 

[Phenochef]

*slee 25m voor 25 achter : 4 sets
*back ext 2x20
*chain suspended gcb GM vs 40kg chain : 5x70 5x90 5x120 5x140 5x160 5x180 6x3x150
*band abs 3x50
*superset 3x 50m slee en 50m 60kg db farmers

 

[Phenochef]

*incl db press 3x20x20
*back ext 1x60
*bench vs superminis: 20x3x70
*seated ohp 5x60 5x70 3x5x80
*side r 4x20
*h curl 2x8
*abs pully 1x60

 

[Phenochef]

*back ext 3x25
*band pa 3x30
*seated db press 15x20 2x15x25
*bench 8x60 8x100 4x140 2x1x160
Shirt aan : 2b 3x210 , 2b 3x240 , 1b 2x3x240 , 3x240 touch
*db press 20x30 2x20x35
*landmine one arm press 4x5
*pushdown 2x75
*cd row 5x8
*side bends 4x25

 

[ProjectNL]

wow lekkere bench nummers

 

[Phenochef]

Thanks .

*rackpull 5 cm onder knie : 1x270 1x290 PR 1x305 PR , 9x3x240 .
*kb swings vs light band 4x20x52
*abs band 2x60
*bb lunges 1x80 reps 40kg lol

 

[Phenochef]

*back ext 3x30
*seated db press 20x20 20x25 20x30
*bench vs dubbele superminis 20x3x80 4 soorten grepen
*kenelly ext 3x50x12.5
*seated v pully 4x12
*side r 4x20
*h curl 2x8
*abs 1x50