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wzoet's log (1 bezoeker)

Bezoekers in dit topic

Bench 3 sec down 3sec paused
opw hele riedel tot
3x80kg
4x3x75kg
4x75kg

SQ paused
5x20kg
3x50kg
3x70kg
6x3x85kg

RDL
8x50kg
8x70kg
6x85kg
4x6x95kg

Belt SQ
12x40kg
12x80kg
8x80kg

Ring Pullups
5x5xbw + 10kg

Snatchgrip shrugs
80kg 12-12-12-10-10

DB hammer curls
3x12x16kg
10x16kg

Side laterals
3x10-15x 8kg
 
opw hele riedel
Bench paused
5x20kg/3x50/1x65kg/1x75/1x80kg
4x85kg @ rpe 7
3x4x82,5kg

SQ 4 sec down
5x20kg
4x40kg
4x60kg
5x4x67,5kg

DL sumo ( 2e keer sinds jaren)
3x60kg
3x80kg
3x100kg
1x110kg
1x120kg
1x130kg

Front foot elevated Bulgarians
3x10x12kg

Lying Hamstring curl unilateraal
2x8x12,5kg

Ring Pullups
bwx 10/10/8

Cable rows wide grip
5x10x50kg

Cable flyes low to high
3x12x15kg

Side laterals cable ss Bayesian curl ss tricep extensions
2x8x10kg 2x8x30kg 2x10x20kg
 
opwarmen hele riedel

Bench paused
5x20kg/3x50kg/2x65/2x77,5kg/1x87,5kg
2x95 @8,5
2x2x90kg
8x80kg

SQ
5x20kg/4x50kg/3x70kg/2x80kg/1x90kg
5x95 @7
5x90kg
5x82,5kg paused

Leg Extensions
12x50kg
8x60kg
6x80kg

Incline DB press paused
opw 4x26kg
3x9x32kg

( vorige week 3x10x30, volgende week 3x8x34kg, 3x7x36kg, 3x6x38kg, 3x5x40kg
( zou mooi zijn om mijn topset van 4x40 laatst op deze manier te verbeteren)

Incline DB tricep extension 2 hands ss Y-raises
3x12x10kg 3x10x6kg

Side raises
2x20-25x 7kg
 
Laatst bewerkt:
vandaag om 08;00 op een banaan een pannekoek, wist dat de omstandigheden niet ideaal waren maar tijd maak je

opw
DL
3x2x60kg
2x80kg
2x95kg
2x105kg
4x3x115kg

Pendlay rows
2x6x70kg
6x60kg
8x60kg

Hamstringcurls zittend
45kg / 10x - 10x - 8x - 8x

Pullthrough cable
50kg / 15x - 15x - 10x - 10x

40 minuten
 
opw hele riedel

Bench 3 sec down 3 sec paused
5x20kg / 3x50/3x65kg/1x72,5kg
5x80kg
3x4x75kg

SQ paused
5x20kg
5x50kg
3x70kg
6x3x87,5kg

RDL
6x60kg
6x80kg
2x6x100kg
2x6x90kg

Pendlay rows
70kg 8 / 8 / 6 rug frieddd

Bulgarians DB squat
3x8x14kg

Dips x 12xbw / 10xbw / 10xbw
 
Zaterdag 25 okt
opw hele riedel

SQ 4 sec tempo
5x20kg 3x50kg
5x3x72,5kg

Seated row wide grip
3x12x45kg

DB curls
4x5x20kg

Bayesian Curls
3x8x25kg

Rear delt flyes
4x10-15
 
zondag 26 oktober

meet meegedaan om te kijken waar ik sta
opwarmen hele riedel

SQ
1e beurt 110kg
2e beurt 120kg
3e beurt 125kg

Bench
1e beurt 95kg
2e beurt 100kg
3e beurt 105kg

DL
1e beurt 145kg
2e beurt 155kg
3e beurt 160kg

Was geweldig zat toch meer in dan gedacht. Toch anders als je telkens in je eentje traint. Nu weer bouwen de komende 8 weken.
 
DI 27 oktober

Bench paused
5x20kg/ 3x50kg /1x75 / 1x85kg / 1x95kg
2x3x85kg
3x80kg

SQ 2 sec paused
5x20kg
3x50kg
2x70kg
5x2x80g

Belt SQ
3x8x110kg
10x80kg sumo stance

Incline DB press paused
3x8x34kg

Tricep Extensions lying
12kg 8x 10x 10x
 
opwarmen

DL
3x60kg / 3x80kg / 1x100kg
2x3x115kg
3x117,5kg
5x120kg belt

DL deficit paused
2x5x80kg
3x90kg

Pendlay rows
3x5x72,5kg

Snatch grip shrugs
4x10x90kg

Hamstring curl seated
45kg 12 - 12- 10

Ring pullups
bw x 10 - 10 - 8 - 8

Rear delt flyes blue band
3/4 x max

Oly BB curl
8x30kg
2x8x35kg
8x30kg drop
21x20kg
 
opw hele riedel

Bench paused 3 sec down 3 sec paused
5x20kg / 3x50kg / 1x60kg
4x4x70kg ( elbows iets meer flaren dit block zodat mijn ellebogen recht onder de bar zitten in de bodempositie
11x70kg paused

SQ 4 sec down
5x20kg / 3x50kg / 1x60kg
4x4x72,5kg
2x4x80kg belt

Booty machine
4x8x90kg

Seated row
8x50kg
8x65kg
8x70kg
8x75kg
8x80kg

Dips
3x15xbw
 
opw hele riedel

Bench paused
5x20kg/3x50kg/3x65kg/3x75kg
5x87,5kg
4x5x85kg

SQ
5x20kg/3x50kg/3x70kg/3x85kg
3x3x100kg
5x100kg belt

Sumo DL
5x60kg
3x80kg
7 tot 10 sets met 100kg voor de techniek

Front foot elevated split sq
4x12x14kg

DB hammer curls
3x8-10x18kg

High to low row
3x15x70kg
 
New block 8 weken, techniek wat finetunen rpe wat omlaag.

Bench paused
5x20kg
5x50kg
3x70kg
4x3x85kg
10x75kg

SQ
5x20kg
3x50kg
3x70kg
1x85kg
3x3x97,5kg
2x5x82,5kg

Leg extensions
2x6x50kg

Incline DB press paused
warm-up
3x7x36kg next week 3x6x38kg - > 3x5x40kg ( met mijn pr op 4x40 normaal momenteel) gaat goedkomen.

Tricep extension db lying
3x12x12kg

Side Raise
3x10-12x 10kg
 
warmup
birddogs/dynamic stretches/pulltroughs etc

DL
3x60kg /1x80kg/1x100kg/1x115kg/1x130kg
4x3x117,5kg
5x122,5kg
5x90kg paused

Pendlay rows
4x62,5kg
3x4x75kg
8x75kg

Cable rows low
70kg 10/10/10/9

Booty machine
3x10x80kg external rotation at the hips, squueze at the top. glute pump

Seated hamstring curl
50kg 13/12/12
 
Laatst bewerkt:
opw hele riedel

Bench 3 sec down 2 sec paused
5x20kg/3x50kg/2x70kg
2x5x75kg
2x5x77,5kg

SQ paused
5x20kg
3x50kg
2x4x90kg
2x3x95kg

RDL
6x60kg
6x80kg
2x6x90kg
8x90kg

snatch grip shrugs
3x15x90kg
2x10x90kg

Ring pullups ss Dips SS KB side raises
3x10xbw ss 3x15xbw ss 3x8-10 x 8kg + partials tot 20 reps

klaar.
 
Bench paused
5x20kg/5x50kg/3x70kg/1x80kg
7x85kg
2x6x85kg

SQ 3 sec tempo
5x20kg/3x50kg/3x70kg
6x3x82,5kg

Incline DB press paused
warmup
3x5x38kg

Ring pullups
5xbw
5xbw + 5
5xbw + 10kg
5xbw + 15kg

Rear delt rows
3x10-15 x 18kg

DB hammer curls 2 arms
3x5x18kg
 
opw hele riedel
Bench paused
5x20kg
3x50kg
2x70kg
1x80kg
5x3x87,5kg

SQ
5x20kg
3x50kg
3x70kg
5x3x100kg

DL
warm-up
4x3x120kg

Front Foot elevated bulgarian split SQ
4x8x16kg

Tricep Extension 2 arms
3x8x14kg
 
Pendlay rows
5x40kg/5x60kg
4x5x70kg

Hex bar shrugs
15x60kg
100kg 12-12-10-10

Hanging legcurl bw
3x8xbw

Seated legcurls
3x10x50kg

Cable rows wide grip
50kg 15-12-10

Chest supported LPD
80kg 15-13-12

Rea delt flyes cable
4x15x5kg

Incline DB curls
4x10x14kg

Side Raises
4x15x7kg
 
opw

Bench paused 3 sec ecc
5x20kg / 3x60kg / 3x72,5kg
5x82,5kg
4x5x77,5kg
10x77,5kg paused zonder tempo

SQ paused
5x20kg / 3x50kg / 3x70kg
5x3x95kg

Sumo DL
8x2x100kg ( positie oefenen)

RDL
3x8x70kg tranquilo op deze focussen op lat spanning

Belt SQ
80kg 12x - 10x - 7x

Seated rows
5x10x50kg

Dips
20xbw 15xbw 15xbw
 
snelle training, was toch in de gym.
warm-up
SQ 3 sec tempo, 21,22,23
5x20kg/3x50/3x70g
5x3x85kg
1x105kg

DL
5x60kg
3x80kg
3x100kg
3x115kg
3x125kg

DL paused
4x2x100kg

done
 
vandaag;

Bench paused
5x20kg/5x50kg/3x70kg/3x95kg
12x70kg
11x70kg
10x70kg

CGBP paused
2x8x60kg
2x4x70kg

High to low row
5x10x90kg

Incline DB curls
3x10x16kg

Rear delt rows
3x12x18kg
 
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