Switch from WSB to RTS

[Phenochef]

*back ext : 45x
*Ssb box sq plus 50kg chains: warm-up tot 4x85
Halfsuit : 5x5x115 , 5x5x125 . Op tijd . Elke derde minuut squatten .
*Ab wheel 2x12
*Speed Sumo dl VS dubbel superminis: 5x2x120 , 2x140, 2x160 , 2x180
*KB side bends : 3x15x50
*T bar row SS leg curls : 4 sets

 

[Phenochef]

*cs row : 3x20
*Incline fatbar bench : 8x50,70,90 , 6x100,110
*KB shrug: 4x20x35
*DB floorpress: 52,39,33,24,20,17,15x30
*Band pa : 2x50,45,40
*Side r : 3x25
*Pushdowns: 4x50
*DB curl : 3x8

 

[Phenochef]

Gisteren
*back ext: 45x
*Squat extra wide : 10x50 , 6x90 , 1x120,150,170,180,190
Halfsuit: 1x220,240,260
Straps up : 1x280
*Rackpull 7cm onder knie : 5x150,190,210,220,230,240
*Rope crunches: 3x15
*Bb row : 6x60,100 , 4x6x140
*Bb side bends: 3x12x60

Volgende Dynamic rechte bar VS bands . Trillen als een mofo bij alles boven de 220 .

 

[Phenochef]

Dinsdag :
*Back ext 2x20
*Floorpress: 10x60 , 10x100 , 4x120 , 2x140 , 1x150,160,170
*Slingshot: 1x190
Ging voor geen meter .
*DB press 2x20x40
*Curls , pushdowns

Donderdag :
*Back ext 3x20
*Squat VS green bands : 10xbar , 8x75 , 5x105
Halfsuit : 3x125 , 10x3x145
Straps up : 1x175 , 1x195 , 1x205
Goeie diepte
*Sumo dl VS 25kg chains: 8x2x140
*One arm bb side bends: 3x12x60 plus elke rep shrug

Vandaag :
*Facepull 3x20
*Buffalo bar bench VS dubbel superminis no arch voetjes vooruit op een bankje : 15x6x60
In superset met 25 band pullaparts
*One arm DB press: 20x20,30,35
*EZ bar Rev pushdowns: 4x50
*Fatgripz DB curl : 3x10x25
*Front raise met bb : 2x20

 

[Phenochef]

*back ext 3x20
*Sumo dl VS 2 doubled superminis (3 matjes) : 3x120 , 1x140,160,180,200,210,220 PR
*Ssb sq : 5x65,75,85,95,105,115
*Bb side bends plus shrug : 15,12,10x60
*Back ext VS doubled purple : 3x15
*Ab wheel 3 X10
*Abductoren met bands in SS met band leg curls: 2x30

 

[Phenochef]

*Back ext : 3x25
*Squat VS 2 choked greens : 8xbar , 8x65 , 5x105
Halfsuit : 8x5x145
*Seated box dl VS 2 korte groene bands naar voren : 5x5x100

 

[Phenochef]

*back ext 3x20
*Squat Rev band (2supermini) : 10x75 , 6x105 , 5x125 , 4x155 , 3x185
Briefs en halfsuit : 1x 235 , 265 , 285 , 305 , 320 , 335
*Sumo 3 matjes : 4x3x200
*Back ext : 12x dubbel rode band , 2x10x 2 dubbel rode bands
*Slee : 5 runs 40 m

 

[Phenochef]

*cs row 3 x 20
*4 sec paused bench buiten ringen : 12x60 , 5x100, 4x120 , 4x130 , 4x140 , 4x150 , 4x142.5
*Pushpress: 6x60,70,80,90,85,85
*Cs row : 3x10
*Band pa 4x20
*Zijwaarts liggende tri ext : 3x15x12.5
*Curl 3x10

RTS toegepast . Graag in de toekomst eens proberen.

 

[Phenochef]

*back ext 3x20
*Sumo dl : 2x4x120 , 4x160 , 4x200 , 4x215 @9
*Floorpress: 10x60 , 4x100 , 4x120 , 4x127.5 , 4x130 @9
*Frontsquat: 6x60 , 6x100 , 6x115 , 6x130 @7

 

[Phenochef]

*back ext 3x20
*Band pa : 5x20
*Squat : 2x8x60 , 4x100 , 4x140 , 4x160@7 , 4x172.5@8
*Bench : 2x8x60 , 6x100 , 4x140 @8 , 4x147.5@9
*Bench 3 sec paused : 5x100 , 5x120 @7 , 5x130@8,5
*Facepull : 3x20
*Ab wheel : 10xbw , 2x8xbw plus weightvest 20kg
*Bb Side bends plus shrug : 2x10x60

 

[Phenochef]

*facepull : 3x20
*Back ext 3x20
*Sumo dl : 2x5x120 , 2x2x160 , 4x190 , 4x205@7 , 4x220@8 , 4x230@8.5
*Floorpress: 8x60 , 8x100 , 4x120 , 4x140@9.5 lol
*Frontsquats: 6x60 , 6x100 , 6x120@7 , 6x140@8
*Seated v row : 3x10
*Ab wheel : 5x8

 

[Bosco55555]

Mooi logje
Een keertje helemaal doorspitten....

 

[Phenochef]

Thanks .

Gisteren:
*Back ext 3x25
*Paused squat: 2x8x60 , 5x100 , 5x120 , 5x140 , 5x160@8 , 5x170@9
*Touch and go bench : 2x8x60 , 6x100 , 6x120 , 6x130@7, 6x140@8 , 5x150@10
*Pushpress : 6x60 , 6x80@8, 6x90@8.5
*Ab wheel 3 X10

 

[Phenochef]

*back ext 2x20
*Seated box sumo dl , bands naar voor : 12x60 , 5x100 , 5x120 , 5x140 , 5x160 , 5x170@8
*Close grip bench : 2x8x60 , 6x100 , 6x120@8 , 5x130@9
*Bb row : 6x110,120,130

 

[Phenochef]

*backextensions 3x20
*Squat: Wu , 5x175 @9 , 5x165@8 , 5x165@9
*Bench wijsvinger: Wu , 5x150@9.5 , 5x142,5@8 , 5x142,5@8.5
*2 sec Paused bench ringvinger : 4x130 , 4x140@7.5 , 4x147.5@8 , 4x152.5@9.5
*Facepull 5x20
*Ab wheel 8xbw , 2x6xbw plus weightvest

 

[Phenochef]

*backextensions 3x20
*Sumo dl : Wu , 5x230@9 , 5x217.5@8 , 5x217.5@9
*Floorpress: Wu , 3x145@9 , 3x140@9
*303 squat : 3x7x100
*Cs row : 5x10

 

[Phenochef]

*backextensions 3x20
*Squat : 8x60 , 2x4x100 , 2x140 , 1x160 ,
Wraps : 1x175 , 4x195@9.5 , 4x185@9
*Bench tng : 2x8x60, 6x100 , 2x130 , 5x150@9 , 5x140@9
*DB shrug op incline bank : 4x25
*Incline close grip : 7x60 , 7x80 , 7x95@8 , 7x90@8.5 , 7x90@9
*Bb side bends: 3x15x60
*Band pa : 3x2x20s hold

 

[Phenochef]

*rackpull 5 CM onder knie : 8x60 , 8x100 , 3x140 , 3x180 , 3x200 , 3x240 , 3x260@8 PR , 3x280@9 PR , 3x265@9
*JM press: 20xbar , 7x40 ,7x60 , 7x70 , 7x80
*Cs row : 3x7
*Ab wheel 3x8

 

[Phenochef]

*backextensions 3x20
*Squat with belt : 2x8x60 , 2x4x100 , 3x140 , 3x165@8 , 3x180@9.5 , 3x170@9
Onderrug volledig verzuurd. Bij opwarming al.
*Bench wijsvinger: 2x8x60 , 2x5x100 , 3x140 , 3x160@9 , 3x152.5@8 , 3x152.5@8.5 , 3x152.5@9
*3sec paused bench ringvinger: 4x130 , 4x147.5@9 , 4x140@8 , 4x140@9
*Incl DB shrug : 4x20x35
*Rear delt r : 3x20

 

[Phenochef]

*backextensions 3x20
*Sumo dl: 3x4x120 , 3x160 , 1x200 , 3x220@9 , 3x200@8
*Floorpress: 2x8x6 , 2x5x100 , 4x120 , 4x140@9 , 4x127.5 @8 , 4x127.5@8.5
*Fsq : warm-up tot 5x120 en gestopt
*Band pa : 5x20
Echt compleet naar de klote. Niets waard