Friday 23rd January 2026

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

Widestance boxsquat
40 x 12kg (20 met KB + 20 zonder)
40 x 12kg
40 x 12kg

Farmers walk
50kg - 50m
50kg - 50m
50kg - 50m

sandbag to shoulder 70-75-80Kg + 10m carry

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Wednesday 21st January 2026

Lat Pulldown
10 x 35kg
10 x 35kg
10 x 35kg
10 x 35kg (Smal)
20 x 40kg

Pendlay row
5 x 75kg
5 x 75kg
5 x 75kg

Snatchgrip sldl
3 x 100kg (2 x to knee + 1 full rep)
3 x 100kg
3 x 100kg

Front Squat
3 x 82.5kg (1.5 reps / 3x paused)
3 x 82.5kg
3 x 82.5kg

Hammer curl
20 x 7.5kg
20 x 7.5kg
20 x 7.5kg
20 x 7.5kg
20 x 7.5kg

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Monday 19th January 2026

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

Axle high pull
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg

Log press
2 x 60kg (Clean each rep + 4trict press)
2 x 60kg
2 x 60kg
2 x 60kg
5 x 60kg (Push press. Clean each rep)

Incline bench press
8 x 61kg (Multigrip, medium incline.)
8 x 61kg
8 x 61kg

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Tuesday 13th January 2026

Axle clean and press
3 x 50kg (1 clean + 3 presses)
3 x 50kg
3 x 50kg
3 x 50kg

Press
8 x 55kg
8 x 55kg
8 x 55kg
8 x 55kg

Viper press
4 x 60kg (30 sec)
4 x 60kg
4 x 60kg
4 x 60kg
5 x 62.5kg
5 x 62.5kg

Close grip incline bench
8 x 62.5kg
8 x 62.5kg
8 x 62.5kg

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Friday 2nd January 2026

Paused squat
3 x 100kg
3 x 100kg
3 x 100kg
3 x 120kg
3 x 120kg
3 x 130kg
3 x 130kg
2 x 140kg
2 x 140kg

Log press
1 x 60kg
1 x 70kg
1 x 80kg
5 x 60kg (Strict)
5 x 60kg (Strict)

Triceps cable pushdown
12 x 15kg
12 x 15kg
12 x 15kg

Pallof press
5 x 15kg
5 x 15kg
5 x 15kg (Met holds) PR

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Tuesday 28th October 2025

Axle clean and press
1 x 70kg (1clean / 1 hang clean / 1 continental clean + 2 Pushpress)
1 x 70kg
1 x 70kg
1 x 70kg
1 x 70kg
1 x 70kg

Axle high pull
2 x 120kg
2 x 120kg
2 x 120kg PR

Log press (strict)
2 x 72.5kg (clean each rep + 4 press)
2 x 67.5kg
2 x 67.5kg
2 x 67.5kg

Log press
3 x 75kg
3 x 75kg
3 x 75kg

Incline close grip press
6 x 70kg (mid incline / multipress)
6 x 70kg
6 x 70kg
6 x 70kg

press was stevig vandaag, strict log eerste set was rough xD

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Saturday 25th October 2025

Transformer ssb squat
3 x 130kg (paused) PR
3 x 130kg
3 x 130kg

Db rdl
8 x 70kg (2x35) PR
8 x 80kg (2x40) PR
8 x 80kg
8 x 80kg
8 x 80kg

Transformer goblet squat
12 x 60kg
12 x 60kg
12 x 60kg
12 x 60kg PR

Sled pull
50kg - 25m
50kg - 25m
50kg - 25m
50kg - 25m
50kg - 25m
50kg - 25m

Suitcase carry
55kg - 25+25m
55kg - 25+25m
55kg - 25+25m
55kg - 25+25m

quads zijn best kapot hiervan damn.

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Thursday 23rd October 2025

Lat Pulldown
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg (Smal)
20 x 45kg

Paused pull ups
4 x
4 x
4 x
4 x

Barbell row
6 x 75kg
6 x 75kg
6 x 75kg
6 x 75kg PR

Conventional deadlift
2 x 160kg (1rep= 1full +2 to knee)
2 x 160kg
2 x 160kg

Lat Pulldown
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg (wide)
20 x 55kg PR

Deadhang
0:50
0:50

Ez bar curl
25 x 15kg
25 x 15kg
25 x 15kg PR

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Tuesday 21st October 2025

Axle clean and press
2 x 62.5kg (1 rep = 1 clean + 3 press)
2 x 62.5kg
2 x 62.5kg
2 x 62.5kg
2 x 62.5kg
2 x 62.5kg

Press
6 x 67.5kg PR
6 x 67.5kg
6 x 67.5kg
6 x 67.5kg

Viper press
6 x 62.5kg (45 sec)
6 x 67.5kg
8 x 72.5kg (60sec) PR
6 x 72.5kg (60sec)
7 x 72.5kg (60sec)

Incline close grip press
6 x 73.5kg (Medium incline.) PR
6 x 73.5kg
6 x 73.5kg

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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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