Switch from WSB to RTS

[Phenochef]

*circuit 3x : 20 back ext , 30 pushdowns , 40s plank trx , 30 pushdowns onderhands
*Non stop set : 7x40 band pa en 5x5x100 close grip floor plus warmupsets
*Skullcrushers plus chains : 12xbar , 2x10x40 2x10x45
*Pushdowns 3x8
*Overhead triceps ext 3x30
*Db row 6x62.5 2x6x72.5 2x6x82.5
*Side raises 3x12
*Front raises 2x15
*Trx pushup 2x14

 

[Phenochef]

*abs in pully 3x20
*2 matjes sumo : 3x3x125 3x155 1x185 1x215 1x245 1x265 1x285 1x305 Fx315 1x315 PR
*squat : 10x75 10x105 10x125
*back attack 4x20
*weighted situp 20x44 2x12x52
*cs row 3x15
*rev hyp 3x15

 

[Phenochef]

*circuit :
one leg rev hyp 3x20 , pushdowns 3x30 , abs pully 3x25 PR
*reverse light band close grip bench : 8x70 8x90 6x110 6x130 3x150 3x160 3x170 2x177.5 (3e fail) , 2x1x182.5
Weak as piss . Maar wel mn slechte grip en na paar stevige triples. 30kg deload vanonder en boven los.
*pushdowns 4x10
*rev grip pushdowns 3x20
*skullcrushers plus 25 chains : 10xbar 10x30 2x10x40
*db triceps oh ext : 3x15
*rear delt flys 4x12
*russian swings 3x12
*pullup 23x PR , 12x
*db curl 3x12
*scott curl 3x12

 

[Robke78]

1x315 PR

Boh die sumo

 

[g-men]

Ik zie back attack, is dit DE back attack machine waar Shaw zo fan van is? Ik zou die zo graag eens proberen.

 

[Phenochef]

Ik zie back attack, is dit DE back attack machine waar Shaw zo fan van is? Ik zou die zo graag eens proberen.

Nee helaas . Een zelfgemaakte versie ervan . Ongeziene pomp in lowerback .

 

[Phenochef]

Nog een 325 fail

 

[Phenochef]

*slee 2 trips
*abs pully 2x30
*foambox gcb squat vs medium bands : warmup , halfsuit : 15x5x155 . Elke derde minuut beginnen squatten
*speed sumo dl : 18x1x185 plus 25kg chains , 1x185 plus 50kg chains , 1x185 plus 75 kg chains .
*one leg rev hyp : 2x20x90 PR

 

[Phenochef]

*circuit : back ext 40x 35x 30x , pushdowns 3x30 , band pa 3x40
*speed spoto press close grip : 8x40 5x60 4x5x80 5x100
*jm press plus 25kg chains : 10xbar 10x40 2x10x50
*pushdowns 4x15
*rev grip pushdowns 3x30
*oh tri ext 3x25
*wide pullup 15xbw+10 PR 13xbw+10 11xbw+10
*scapula raises 3x30
*concentration curl : 5x12

 

[Phenochef]

*back ext 2x20
*abs pully 2x20
*rev supermini combibar boxsquat (20kg deload) : 2x6x85 4x115 2x155 1x175 1x195
Halfsuit : 1x215 1x225 1x245 1x265 Fx285 misgroove
*squat 8x75 8x115 8x135 8x155
*back attack : 3x20x medium band PR
*rom chair situp : 3x15
*one leg rev hyp : 3x20x110 PR

 

[Phenochef]

*facepull 3x20
*pushdowns 3x20
*2 board bench vs dubbele monsterminis : 10x40 10x60 10x80 3x100 3x112.5 3x120 3x127.5 1x140 1x150 1x155
*board marathon: 4x25x60 . 5 boards per board 5 reps
*circuit 4xamrap : pushdowns , skullcrusher , oh tri ext
*circuit 3xamrap : v pulldowns en rear delt raises

 

[Phenochef]

*cs row 2x20
*buffalo bar boxsquat vs choked light bands : 6x60 5x100 3x130
Halfsuit 3x170 5x3x190 5x3x200
*paused speed sumo pulls : 2x185 8x2x215
Pittig maar echt nog snel
*one leg rev hyp 3x15x110
*db row 3x12x30
*abs pully 1x60

 

[Phenochef]

*V pushdowns ss v pully ss pully abs 3x20 alles *Spoto close grip vs dubbele superminis 5x5x90
*Bw dips 3x20
*Pushdowns 3x20
*Rev grip pd 3x15
*Oh tri ext 3x20
*pullup challenge om de 5 sec 1x optrekken tot je niet meer kunt : 4 min en een klets 49 reps
*Curls 3x10
*Side raises 3x10
*Facepull 3x20

 

[Phenochef]

*lat pull 25 20 15
*back ext 45° : 3x15 plus weights
*squat : 6x60 6x100 6x130 6x150 6x170 6x185
*wide stance arched back GM : 4x8x100
*back attack met pully 3x20
*abs pully 4x12

Done . Morgen shirt .

 

[Phenochef]

*abs pully : 3x15
*pushdowns 3x20
*seated db press 3x20x20
*2 board press vs dubbele monsters: 10x40 10x60 6x100 1x120 1x140
Shirt aan : 1x180 1x210 1x230 1x250 1x270 1x285 PR BOOOOMMM , repout 250 : 1 rep Lol . Op .
*incline db fly 2x15
*board marathon: 4x25x70 . Alle boards afgaan tot borst
*circuit 3xamrap : pushdowns , ez bar skullcrusher en ez bar press
*rear delt raises 4xamrap

 

[Phenochef]

*pushdowns 30 25 20
*facepull 30 25 20
*back ext 3x20
*speedbench close grip vs dubbele oranje band(net zwaarder dan monsters denk ik) : 2x5x60 3x5x70
*dips 4x20xbw VPR
*pushdowns 20 12 10
*rev grip pushdowns 3x15
*oh tri ext 3x15
*pullups : 8x10xbw 4 verschillende grepen
*curls 3x10

Paar weken echt tricepsvolume aan het knallen en volume speedbench wat geminderd en arm nu aan t groeien.

 

[Phenochef]

*abs pully 2x20
*back ext 2x20
*rev light band dl : 5x125 3x155 3x185 1x215 1x245 1x275 1x305 1x317.5 Fx330 Fx335
Eerste fail was zo fucking close . Iets uit groove en daardoor geen lock . 317.5 was snelste 300 plus pull ever. 335 snel van de grond tot aan knie . Training om 7u s morgens , 7 kg lichter dan vorige PR met 325 . Next time heb ik m .
*squat 10x75 10x115 10x145
*rev hyp : 15x130 15x150 2x15x170
*ab wheel 3 sets amrap

 

[Phenochef]

*pushdowns 3x20
*band pa 3x30
*close grip 1 board bench : 12x60 8x100 3x130 3x140 3x150 3x1x160
Weak
*db press 2x20x40
*jm press plus 25kg chains : 15xbar 15x30 12x30 plus extra 25 chain , 3x10x40
*pushdowns 4x10
*oh tri ext 3x15
*mat w rows 10x25 10x30 10x35 10x40

 

[Phenochef]

*beltsquats : 3x25
*foambox buffalo bar squats vs 44kg chain : 8x50 5x100
Halfsuit 5x5x150 5x5x170 verschillende stances
*deficit sumo : 2x125 1x155 1x185 15x1x205
*beltsquat pulltroughs 3x20
*beltsquat calf raises 3x20

 

[Phenochef]

*Pulltroughs 3x20
*Lat pull 20 15 12 10 8 6
*Floorpress 12x60 8x90 1x110 1x130 5x137.5 4x5x130
*Bw dips 30xbw PR 23x 21x
*Pushdowns 20 15 12
*Rev grip pd 2x8
*Oh tri ext 3x15
*Seated row 15 12 10 3x8
*Curls 3x12
*Rear delt raises 4x15