Thursday 9th October 2025

Kb bottom up press
20 x 8kg
20 x 8kg
20 x 8kg PR

Behind the neck press
8 x 57.5kg
8 x 57.5kg
8 x 57.5kg PR

Db clean and press
4 x 30kg
4 x 30kg
4 x 30kg
4 x 30kg
4 x 30kg (2xR / 2xL) PR

Close grip incline bench
8 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg
8 x 60kg (High incline)

Incline db bench press
20 x 20kg (Low incline) PR
15 x 20kg
15 x 20kg

Triceps cable pushdown
20 x 20kg
20 x 20kg
20 x 20kg PR

Lekkere training!

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Wednesday 8th October 2025

Trap bar deadlift (handle down
8 x 140kg
8 x 140kg
8 x 140kg

Widestance boxsquat
40 x 16kg (20x16kg KB + 20x bw) PR
40 x 16kg
40 x 16kg

Farmers walk
60kg - 50m (Steady 'slow' tempo)
60kg - 50m
60kg - 50m

4setsSandbag to shoulder + 15m carry. 70-75-80kg

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Tuesday 7th October 2025

Axle clean and press
1 x 67.5kg (1clean / 1hangclean / 1continental clean + 2pushpress)
1 x 67.5kg
1 x 67.5kg
1 x 67.5kg
1 x 67.5kg
1 x 67.5kg

Axle high pull
2 x 92.5kg
2 x 92.5kg
2 x 92.5kg
2 x 92.5kg PR

Log press (strict)
2 x 67.5kg (1 rep = 1clean + 4 press)
2 x 67.5kg
2 x 62.5kg
2 x 62.5kg

Log press
5 x 70kg (Clean each rep)

Close grip incline bench
8 x 68kg (Medium incline, neutral grip)
8 x 68kg
8 x 68kg

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Sunday 5th October 2025

Lat Pulldown
10 x 35kg
10 x 35kg
10 x 35kg
10 x 35kg
20 x 40kg

Transformer frontsquat
3 x 105kg (1rep = 1.5reps / 3xpaused) PR
3 x 105kg
3 x 105kg

Pendlay row
5 x 85kg
5 x 85kg
5 x 85kg

Snatchgrip sldl
3 x 125kg (1rep = 2x to knee + 1 full)
3 x 125kg
3 x 125kg

Hammer curl
20 x 7.5kg
20 x 7.5kg
20 x 7.5kg PR
20 x 5kg

Ez bar curl
25 x 12.5kg
25 x 12.5kg
25 x 12.5kg
25 x 12.5kg (Reverse grip)

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Saturday 4th October 2025

Transformer ssb squat
3 x 120kg (Paused. Stand 4) PR
3 x 120kg
3 x 120kg

Db rdl
8 x 50kg
8 x 50kg
8 x 50kg
8 x 50kg
8 x 50kg (2x25kg) PR

Transformer goblet squat
12 x 50kg (Stand 4) PR
12 x 50kg
12 x 50kg

Suitcase carry
50kg - 25+25m
50kg - 25+25m
50kg - 25+25m
50kg - 25+25m

Sled pull
30kg - 50m
30kg - 50m
30kg - 50m
30kg - 50m
30kg - 50m
30kg - 50m

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Thursday 2nd October 2025

Lat Pulldown
10 x 35kg
10 x 35kg
10 x 35kg
10 x 35kg
20 x 40kg

Paused pull ups
3 x
3 x
3 x
3 x
3 x
3 x
3 x
3 x

Barbell row
8 x 70kg
8 x 70kg
8 x 70kg PR

Conventional deadlift
3 x 150kg (1rep = 1 full + 2 to knee. dubbel over hand)
3 x 150kg
3 x 150kg

Deadhang
0:40
0:40
0:40

Ez bar curl
25 x 12.5kg
25 x 12.5kg
25 x 12.5kg
25 x 12.5kg PR

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Tuesday 30th September 2025

Axle clean and press
3 x 57.5kg (1rep = 1clean + 3press)
3 x 57.5kg
3 x 57.5kg
3 x 57.5kg
3 x 57.5kg

Press
6 x 62.5kg
6 x 62.5kg
6 x 62.5kg
6 x 62.5kg PR
8 x 62.5kg (6+2PP) PR

Viper press
5 x 62.5kg (45sec) PR
5 x 65kg (45sec) PR
8 x 67.5kg (60sec) PR

Incline close grip press
8 x 70kg (Medium incline) PR
8 x 70kg
8 x 70kg

Good train, fokking vermoeid dit smorgens!

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Saturday 27th September 2025

Kb bottom up press
15 x 8kg
15 x 8kg
15 x 8kg PR

Behind the neck press
8 x 50kg
8 x 50kg
8 x 50kg PR

Db clean and press
2 x 30kg (1L / 1R)
2 x 30kg
2 x 30kg
2 x 30kg
2 x 30kg

Close grip incline bench
8 x 55kg (high incline)
8 x 55kg
8 x 55kg
8 x 55kg
8 x 55kg

Incline db bench press
12 x 20kg (low incline)
20 x 15kg PR
20 x 15kg

Triceps cable pushdown
20 x 15kg PR
18 x 15kg
15 x 15kg

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Friday 26th September 2025

Trap bar deadlift (handle down
8 x 130kg
8 x 130kg
8 x 130kg

Widestance boxsquat
40 x 12kg (20x12kg KB + 20BW) PR
40 x 12kg
40 x 12kg

Farmers walk
50kg - 50m (50/hand.)
50kg - 50m
50kg - 50m
50kg - 50m

Sandbag medley
1 x 70-75-80kg (To shoulder + 10m)
1 x 70-75-80kg
1 x 70-75-80kg
1 x 70-75-80kg

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Thursday 25th September 2025

Lat Pulldown
10 x 30kg (Medium, paused)
10 x 30kg
10 x 30kg
10 x 30kg
20 x 35kg

Transformer frontsquat
3 x 90kg (1rep= 1.5 reps + 3x paused) PR
3 x 90kg
3 x 90kg

Snatchgrip sldl
3 x 105kg (1rep = 2x to knee + 1 full rep)
3 x 105kg
3 x 105kg

Hammer curl
20 x 5kg
20 x 5kg
20 x 5kg
20 x 5kg PR

Bb curl (reverse grip)
25 x 7.5kg
25 x 7.5kg
25 x 7.5kg
25 x 7.5kg PR

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Tuesday 23rd September 2025

Axle clean and press
1 x 60kg (1 rep= 1 clean / 1 hangclean / 1 continental clean +2 pushpress)
1 x 60kg
1 x 60kg
1 x 60kg
1 x 60kg
1 x 60kg

Axle high pull
2 x 85kg
2 x 85kg
2 x 85kg
2 x 85kg
2 x 85kg
2 x 85kg PR

Log press (strict)
2 x 62.5kg (1 rep= 1 clean + 4 press)
2 x 60kg
2 x 60kg
2 x 60kg

Log press
5 x 60kg (Clean each rep)

Close grip incline bench
8 x 61kg
8 x 61kg
8 x 61kg (Medium incline. Multigrip)

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Saturday 20th September 2025

Transformer ssb squat
3 x 100kg (Paused. Stand 4) PR
3 x 100kg
3 x 100kg

Db rdl
8 x 40kg (2x20kg (light)) PR
8 x 40kg
8 x 40kg
8 x 40kg

Transformer goblet squat
12 x 35kg (Stand 4) PR
12 x 35kg
12 x 35kg
12 x 35kg

Sled pull
20kg - 50m (+slee)
20kg - 50m
20kg - 50m
20kg - 50m
20kg - 50m
20kg - 50m

Suitcase carry
40kg - 25+25m
40kg - 25+25m
40kg - 25+25m
40kg - 25+25m

Gewichten heel easy. Wel dikke quad burn.

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Thursday 18th September 2025

Lat Pulldown
10 x 35kg
10 x 35kg
10 x 35kg
10 x 35kg
20 x 35kg

Paused pull ups
2 x
2 x
2 x
2 x
2 x
2 x
2 x
2 x
2 x
2 x

Barbell row
8 x 65kg
8 x 65kg
8 x 65kg

Conventional deadlift
3 x 125kg (1 rep = 1 full + 2 to knee)
3 x 125kg
3 x 125kg

Lat Pulldown
10 x 40kg (wide grip)
10 x 40kg
10 x 40kg
20 x 45kg

Deadhang
0:30
0:30
0:30

Ez bar curl
25 x 7.5kg (tempo)
25 x 7.5kg
25 x 7.5kg

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Tuesday 16th September 2025

Axle clean and press
3 x 52.5kg (1rep = 1clean + 3 presses)
3 x 52.5kg
3 x 52.5kg
3 x 52.5kg
3 x 52.5kg
3 x 52.5kg

Press
8 x 60kg
8 x 60kg
8 x 60kg (2 pushpress)
8 x 60kg (4 pushpress)
8 x 60kg (6 pushpress)

Viper press
4 x 60kg (30sec)
4 x 60kg (30sec)
4 x 62.5kg (30sec) PR
4 x 62.5kg (30sec)
4 x 65kg (30sec) PR
4 x 65kg (30sec)

Incline close grip press
8 x 65kg (medium incline) PR
8 x 65kg
6 x 65kg

One arm dumbell snatch
6 x 20kg (3R + 3L) PR
6 x 20kg
6 x 20kg

UUUUhm okee, van 0 volume naar dit volume is eventjes veel xD Rust tussen sets 2min. Triceps en shoulders stonden al snel in brand xD De press staat iets te zwaar geprogrammeerd denk ik, ofwel moet ik nog serieus aanpassen. Axle ging wel vlot en viper ook.

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Saturday 13th September 2025

Log press
2 x 95kg PR

Easy, zonder elbow sleeves. Heel nice.

Niet verder gepusht, kom uit de nacht. Was nog maar 3uur wakker. En moet om 16u20 al weer weg om te gaan werken. Terug 11u tussen men 2 shifts maar.

Volgende week begint het volume!

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Thursday 11th September 2025

Conventional deadlift
5 x 200kg

Close grip incline bench
3 x 86kg (multibar)

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Tuesday 9th September 2025

Axle clean and press
2 x 60kg
2 x 70kg
2 x 80kg
2 x 90kg (Belt, no sleeve. Easy)

Transformer frontsquat
2 x 125kg PR
2 x 135kg PR
2 x 145kg PR
2 x 155kg (Easy nog.) PR

Bij transformer bar squat (stand 4 hard). Begon balans een licht dingetje te worden. Dus omdat de onderrug nog niet helemaal ok is hier gestopt. Wel easy nog.

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Monday 8th September 2025

Log press (strict)
2 x 90kg PR

Pull up
11 x

nog trapbars geprobeerd, maar deads voelen nog niet goed

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Friday 5th September 2025

Viper press
10 x 60kg (60 sec.) PR

Snatchgrip sldl
5 x 160kg PR

Viper press: kon meer reps gehaald hebben moest ik niet telkens de log losgelaten hebben. En heb mezelf na rep 4 wat tegengehouden omdat ik dacht mss ga ik te snel en ga ik gassed out geraken.

Snatchgrip stiff leg.
Gewicht vlot, lowerback zit nog niet echt ok, dus hierbij gelaten.

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Wednesday 3rd September 2025

Transformer bar squat
2 x 175kg (Ssb -> 4(hard)) PR

Incline shoulder press
3 x 70kg
3 x 75kg
3 x 80kg
3 x 85kg PR

Transformer bar was humbling xD moest heb blijkbaar ook niet zo ver op de rug leggen, was heel onstabiel. Ook lang niet echt iets gesquat, onderrug ook nog wat tight.

Shoulder presss easy.

Was oefeningen baseline testen, hoef zeker niet all out te gaan. En dan binnen 2 weken gaan we serieus volume knallen.

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