Monday 28th February 2022

Squat
5 x 125kg
5 x 125kg
5 x 125kg (Voelde out of sync)

Front Squat
1 x 115kg PR

Stiff leg deadlift
10 x 100kg
10 x 110kg
10 x 110kg

Farmers walk
75kg - 2x20m (moesten 3 sets zijn, maar door max farmers van daags voor zat dit er niet in)

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Sunday 27th February 2022

Deadlift
2 x 177.5kg @8.5
2 x 177.5kg @8.5 PR

Deficit deadlift
3 x 137.5kg
3 x 137.5kg
3 x 137.5kg PR

Farmers walk
107kg - 15m (107/hand)

Axle press
5 x 40kg PR
5 x 50kg PR
5 x 60kg PR
5 x 70kg PR
4 x 80kg PR

Geen eten, dikke kater. Come hell or high water.

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Tuesday 22nd February 2022

Log press complex
1 x (1 strict + 2 push press) (70 kg, voelde zwaar moesten 2 strict zijn)
1 x (2 strict + 2 push press) (67.5)
1 x (3 push press) (tank was leeg voor strict)

Bench press
4 x 82.5kg
4 x 82.5kg
4 x 82.5kg
4 x 82.5kg PR

Pull up
15 x 90kg PR
5 x 90kg
5 x 90kg
3 x 90kg
2 x 90kg

Triceps cable pushdown
10 x 25kg
10 x 35kg
10 x 35kg
10 x 35kg

Dumbbell curls
10 x 16kg
10 x 16kg
10 x 16kg
10 x 16kg

30 pulls ups in zo weinig mogelijk sets

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Monday 21st February 2022

Squat
3 x 140kg @8.0
3 x 140kg @8.0 PR
5 x 140kg @8.0 PR

Front Squat
10 x 75kg
10 x 75kg
17 x 75kg PR

Stiff leg deadlift
10 x 100kg
10 x 110kg
10 x 110kg

Farmers walk deadlift & hold
65kg - 0:40
65kg - 0:40
65kg - 0:57,98

squats voelden fantastisch goed

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Saturday 19th February 2022

Deadlift
3 x 167.5kg @8.5
3 x 167.5kg @8.5
3 x 167.5kg @8.5 (2 sets DOH, 1 set straps)

Deficit deadlift
3 x 135kg
3 x 135kg
3 x 135kg

Circus dumbbell
5 x 37kg PR
5 x 42kg PR
2 x 47kg PR

Normaal yoke ook maar once again, Belgiums shit weather.

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Thursday 17th February 2022

Muscle snatch
3 x 50kg
3 x 50kg
3 x 50kg PR

Sandbag loading
80kg - 130cm
80kg - 130cm
80kg - 130cm (5 reps)

Box jump
90kg - 60cm
90kg - 60cm
90kg - 60cm (3 reps)

Farmers walk deadlift & hold
85kg - 0:20
85kg - 0:20
85kg - 0:20 (laatste set 49.80")

Farmers walk deadlift & hold moesten eigenlijk bij de maandag maar door tijdsgebrek verplaatst naar hier in de plaats van car push door het slechte weer.

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Wednesday 16th February 2022

Log press complex
2 x (2 strict + 2 push press)
2 x (2 strict + 2 push press) (67.5 kg @8.5)

Bench press
6 x 75kg
6 x 75kg
6 x 75kg
6 x 75kg PR

Pendlay row
5 x 80kg (axle) PR
5 x 90kg
5 x 90kg (axle) PR

Triceps cable pushdown
10 x 25kg
10 x 35kg
10 x 35kg
10 x 35kg PR

Dumbbell curls
10 x 16kg
10 x 16kg
10 x 16kg
10 x 16kg

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Monday 14th February 2022

Squat
5 x 120kg
5 x 120kg
5 x 120kg

Front Squat
6 x 85kg
6 x 85kg
6 x 85kg

Stiff leg deadlift
10 x 100kg
10 x 110kg PR
10 x 115kg PR

1ste nieuwe blok na NYMA onder coaching van Johan. Geen volgende geplande wedstrijd, dus tijd om te bouwen aan pure raw strenght.

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Wednesday 2nd February 2022

Log press
3 x 70kg
3 x 70kg
3 x 70kg (Viper press techniek) PR

Close grip bench press
6 x 80kg
6 x 80kg
6 x 80kg
6 x 80kg PR

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Monday 31st January 2022

Squat
5 x 125kg @8.0
5 x 125kg @8.0
5 x 125kg @8.0 PR

Front Squat
1 x 90kg (front squat geskipt wegens pijn rechterknie)

Stiff leg deadlift
10 x 100kg
10 x 100kg
10 x 100kg

Easy training. Last van rechterknie (oude blessure) squats gingen, front squats niet. Niets overpushen vlak voor NYMA

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Saturday 29th January 2022

Deadlift
3 x 170kg PR

Log press
1 x 65kg PR
1 x 70kg (Viper press techniek training! heel vlot!) PR

Medley
20kg - 20m
20kg - 20m (65 axle, 70 log(viper press), 42 dumbbel, 80 stone to shoulder)

Yoke walk
200kg - 2x15m
200kg - 2x15m
200kg - 2x15m

Atlas stones
80kg - 1m30
80kg - 1m30
80kg - 1m30
80kg - 1m30 (plus 1 rep 90kh)

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Wednesday 26th January 2022

Log press complex
3 x (3 strict + 3 push press)
3 x (3 strict + 3 push press)
3 x (3 strict + 3 push press) (62.5)

Close grip bench press
4 x 85kg
4 x 85kg
4 x 85kg
4 x 85kg PR

Log back attack
3 x (3 rows + 3 cleans)
3 x (3 rows + 3 cleans)
3 x (3 rows + 3 cleans) (70, 80, 85)

Triceps cable pushdown
10 x 30kg
10 x 30kg
10 x 30kg
10 x 30kg

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Wednesday 26th January 2022

Muscle snatch
1 x 67.5kg PR

Sandbag loading
80kg - 156cm (5 reps)

Box jump
90kg - Hoge kant
90kg - Hoge kant
90kg - Hoge kant (3 reps)

Husafell stone
80kg - 20m
80kg - 20m
80kg - 60m

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Monday 24th January 2022

Squat
3 x 137.5kg @8.5
3 x 137.5kg @8.5
3 x 137.5kg @8.5 PR

Front Squat
1 x 105kg

Stiff leg deadlift
10 x 100kg
10 x 105kg
10 x 105kg PR

Deadlift + hold
165kg - 0:10

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Saturday 22nd January 2022

Deadlift
1 x 175kg @8.0

Deficit deadlift
3 x 135kg @7.0
3 x 135kg @7.0
3 x 135kg @7.0 PR

Yoke walk
180kg - 2x15m
180kg - 2x15m
180kg - 2x15m (22"19,20"00,20"20)

Medley
20kg - 20m (2 sets op speed. 65 KG Axle, 70 KG log, 40 KG dumbbel, 80 zandzak)

Husafell stone
80kg - 20m
80kg - 20m
80kg - 60m

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Thursday 20th January 2022

Muscle snatch
3 x 45kg
3 x 45kg
3 x 45kg PR

Sandbag loading reps
5 x 80kg
5 x 80kg (142cm)

Box jump
90kg - Hoge kant
90kg - Hoge kant
90kg - Hoge kant (3 reps)

Tire flip
5 x 20kg
5 x 20kg
5 x 20kg

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Wednesday 19th January 2022

Log press complex
3 x (3 strict + 3 push press)
3 x (3 strict + 3 push press)
3 x (3 strict + 3 push press) (62.5 KG laatste rep laatste rep niet gelukt. Log weegt 32 KG dus eerder 65 KG.)

Close grip bench press
6 x 75kg (Moesten 3 sets zijn. Gestopt na eerste set wegens pijn in pols.) PR

Log back attack
3 x (3 rows + 3 cleans)
3 x (3 rows + 3 cleans)
3 x (3 rows + 3 cleans) (set 1 65 KG, set 2 en 3 70 KG)

Triceps cable pushdown
10 x 30kg
10 x 30kg
10 x 30kg
10 x 30kg

Nog steeds last van pols. Rustig aan gedaan om geen risico te nemen voor NYMA.

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Monday 17th January 2022

Squat
5 x 122.5kg
5 x 122.5kg
5 x 122.5kg PR

Front Squat
10 x 65kg
10 x 65kg
10 x 65kg PR

Stiff leg deadlift
10 x 100kg
10 x 100kg
10 x 100kg

Farmers walk deadlift & hold
85kg - 0:20
85kg - 0:20
85kg - 0:35 (Heel pijnlijke grip. Vroeger losgelaten daardoor.)

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Saturday 15th January 2022

Deadlift
3 x 165kg @8.5 PR

Deficit deadlift
3 x 125kg PR
3 x 135kg
3 x 135kg (125 was te licht. Vanaf nu met 135.) PR

Yoke walk
290kg - 10m
290kg - 10m
290kg - 10m (Pick was zwaarder dan andere keren. Waarschijnlijk stond de yoke ook 1 gat lager waardoor meer leg drive nodig was.)

Stone to shoulder
1 x 80kg (Enkele singles gedaan. Vooral techniek training. 80kg was gewoon de lichtste steen voor handen.) PR

Atlas stones
80kg - 1m30
80kg - 1m30
80kg - 1m30 (5 Reps/set)

Training bij Johan in Karakter. Techniek aanschaven voor NYMA events.

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Thursday 13th January 2022

Muscle snatch
1 x 65kg PR

Sandbag loading reps
5 x 80kg
5 x 80kg
5 x 80kg (@ 127cm)

Box jump
90kg - Hoge kant
90kg - Hoge kant
90kg - Hoge kant (3 reps)

Husafell stone
80kg - 20m
80kg - 20m
80kg - +-37m

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