Switch from WSB to RTS

[Phenochef]

*back ext one arm holds 2x30sx16
*ab pully 2x20
*boxsquat buffalo bar : 2x8x70 , 5x100 , 5x140
Halfsuit : 5x190 5x210 5x220 5x220 5x230
Box lager gezet . Fuck my life i suck.
*speed sumo dead : 20x1x215
*rom chair situps 2x12

 

[Phenochef]

Extra
2x20 back ext
2x20x60 fullsquats
1x20x pullup

 

[Phenochef]

*facepull 3x20
*cs row 3x20
*back ext 3x20
*rom chair situp 3x15
*larsen press met buffalo bar : 8x60 6x90 1x110 1x130 1x145 1x160 1x170 PR , 4x3x140
Niet goed , niet slecht
*chaos bench met kettlebells 20x60 20x80 15x96 PR
*seated db press 2x30x25
*superset tbar row en cs row : 3x15+12
*pushdowns 40 22 15 12
*ez bar curls 50 2x25

 

[Phenochef]

*back ext : 2x30
*bruce lee abs 2x20
*full anderson squat met pauze op een lage pin vs bands(50kg at top) : 5x60 3x90 1x110 1x130 1x150 1x170 1x180 3x3x145 . Nou ... hoe weak is dees
*trx band planks: 3x8xarmen naar voor
*bb 45° back ext : 8x60 , 8x70 , 2x8x80
*wide pullups plus 20kg : 8,6,5
*bb lunges 2x30x50
*band rot voor add en abd : 2x30

 

[Phenochef]

Extra :
2x20x60 squat
30 band exo rot
30 band abd

 

[Phenochef]

*45° back ext 3x30(pr) ss band pushdowns 3x50xlight b ss band pullaparts 3x50
*Speed bench vs superminis pause on the way down 3x3x70 3x3x80 6x3x90
*Ab wheel 2x12
*Slingshot bench 20x120 20x130
*Ab wheel 2x10
*Trx inv row plus 15kg : 15x(pr) 10x 8x
*Ab wheel 2x10
*Band pushdowns 3x15
*Db row ss db rear delt : 15x80+12x20 , 12x80+8x20

 

[g-men]

80kg db rows

 

[Phenochef]

*back ext 3x25 ss abs pully 3x15
*buffalo bar boxsq 2x8x70 5x120 5x160
Halfsuit 5x5x225
Beter dan vorige week
*speed sumo 20x1x215
*rom chair situp 2x15
*side bends 2x30

 

[Phenochef]

Extra
150 leg curls
150 leg ext
100 side raises met been
4x50 band pa

 

[Phenochef]

Extra :
*fullsquat 2x20x70
*band facepull 2x50
*band hip exo rot ss int rot : 2x50

 

[Phenochef]

*back ext 3x25
*pushdown 3x50
*scapula band 3x40
*Bench close grip 8x60 8x100 1x140 1x160
*shirt speed : 3x210 3x220 3x230 3x240
*4 board close grip 5x140 5x150 5x160 5x170 5x180
*seated db press 2x20x30
*pullup 8,8,7x bw plus 20
*db rear delt row 3x12x30
*pushdown 1tel houden 4 tellen omhoog 5x12
*ez bar curl 2x20

 

[Phenochef]

*band pushdowns slow negatives : 2x50
*band pa 2x50
*band scapula r 2x50

Pezen versterken elleboog . Hopelijk wat minder last zo.

 

[Phenochef]

*rev hyp 3x20x130
*rom chair situp 3x12
*low foambox close stance squat : 5x90 5x110 5x130 5x150 5x170
*rackpull 5cm onder knie plus 50kg chains 4x100 2x140 2x180 1x210 1x230 1x250 1x260 1x270 4x2x230
*medicine ball situp 15xbw plus 32 3x12xbw plus 44
*back ext BB behind the back : 15xbar 3x15x40

 

[Phenochef]

*Leg curls 150
*leg side raises 90
*leg ext 100

 

[Phenochef]

*2x20x70 fullsquat
*2x50 band abd
*2x50 band add

 

[Phenochef]

*back ext 2x25 ss band pd 2x25 ss band upright row 2x20
*Speed pauses bench 9x3x90 vs superminis *Klokov press 2x25x40
*band ez bar pushdowns 5x10 slow neg plus pauze *Non stop Superset : trx inverted row plus 20 en db pendlay row : 14x+10x 10x+8x 8x+6x

 

[g-men]

Bizar totaalvolume wekelijks

 

[Phenochef]

*iso back ext hold : 3x20sx20kg per arm
*abs pully 3x15
*cs row 3x15
*facepull 2x20
*buffalo bar boxsq 2x8x70 5x120 5x160
Halfsuit 1x190 1x210 5x5x230
Straps up 2x1x250 1x260
*paused sumo pulls vs dubbele superminis 15x2x125
Elke set andere stance
Daarna halfuur hout gekliefd en wat slee gedaan

 

[Phenochef]

Extra
2x20x70 fullsq
2x50 leg curls band
2x20 back ext

 

[Phenochef]

Warmup superset :
*band pushdown 3x20
*band pullapart 3x40
*ab wheel 20 12 10
*back ext 35 30 25
Training :
*floorpress plus 25kg chain 8x60 6x90 3x110 3x125 3x132.5 3x140 3x145 rep PR
*light band reversed erbij : 1x160 1x170 (20kg deload onderin)
*pushpress 6x60 6x70 6x80 2x6x90
*trx band pushups 15x 12x
*ez bar pushdowns vs 2 dubbele light bands : 5x12
*ez bar skullcrusher enkel 25kg chains 5x15
*wide grip pullup 13x PR 9x 5x
Korte rust tss sets
*db row 30x60 Rep PR 20x60
De pomp ...
*ez bar curls 3x20