Wednesday 7th May 2025

Trap bar deadlift (handle down
4 x 160kg (Slow eccentric)
7 x 130kg (Normal)
7 x 130kg
7 x 130kg
7 x 130kg
7 x 130kg

Deadlift from blocks
4 x 200kg (Axle, slow eccentric) PR
5 x 170kg (Normal speed) PR
5 x 170kg
5 x 170kg

Front Squat
6 x 80kg (Slow eccentric)
7 x 70kg (Normal)
7 x 70kg
7 x 70kg

Zercher yoke carrry + Farmers (time)
80kg - 0:30 (1min rest) + 40.48kg - 1:00 (2min rest)
80kg - 0:30 (1min rest) + 40.48kg - 1:00 (2min rest)
80kg - 0:30 (1min rest) + 40.48kg - 1:00 (2min rest)

Leuke stevige training! Farmers is dus 1 40Kg KB en een 48Kg KB. Wisselen na 30sec

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Tuesday 6th May 2025

Log press
4 x 70kg (1rep = 2 clean + 1 press)
5 x 72.5kg (1 rep = 1 clean + 2 pushpress)
5 x 65kg
5 x 60kg

Incline bench press
12 x 56kg (Multigrip, closegrip) PR
9 x 48.5kg (Widegrip)
9 x 48.5kg (Widegrip)
9 x 48.5kg

Db clean and press + Axle clean and press
12 x 20kg (1min) + 6 x 40kg (1min)
12 x 20kg (1min) + 6 x 40kg (1min)
12 x 20kg (1min) + 6 x 40kg (1min)

Close grip bench press
12 x 50kg (Slow down/up + pauze)
15 x 40kg
15 x 40kg

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Friday 2nd May 2025

Natural stones
3 x 50kg (Pick ups -> to lap -> to chest.)
3 x 97kg
3 x 100kg
3 x 105kg PR

Sandbag boxsquat
3 x 50kg
3 x 60kg
3 x 70kg
3 x 80kg
3 x 80kg

Sandbag squats voor de stones gedaan. Als soort van warmup

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Thursday 1st May 2025

Close grip bench press
4 x 85kg
4 x 70kg
4 x 70kg
4 x 70kg
4 x 70kg

Kb carry
32kg - 40m
32kg - 40m
32kg - 40m
32kg - 40m (2x32)

Fietsen
5km - 10min (Concept 2 bike avg 197watt)

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Sunday 27th April 2025

Log press
4 x 65kg (Full reps)
4 x 60kg
4 x 60kg
4 x 60kg

Sandbag boxsquat
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg

Natural stone to shoulder
1 x 55kg
1 x 55kg
1 x 55kg
1 x 55kg
1 x 55kg

.

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Sunday 27th April 2025

Paused squat
4 x 150kg
4 x 120kg
4 x 120kg
4 x 120kg
4 x 120kg

Floor press
4 x 87.5kg
4 x 70kg
4 x 70kg
4 x 70kg
4 x 70kg
4 x 70kg
4 x 70kg
4 x 70kg
4 x 70kg

Ez bar curl
5 x 27.5kg
5 x 37.5kg
5 x 42.5kg
5 x 47.5kg
5 x 52.5kg PR
3 x 57.5kg PR

Back extentions
8 x 5kg
8 x 5kg
8 x 5kg
8 x 5kg (Last rep 8s hold) PR

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Friday 25th April 2025

Trap bar deadlift (handle down
4 x 160kg
4 x 130kg
4 x 130kg
4 x 130kg
4 x 130kg
4 x 130kg
4 x 130kg
4 x 130kg
4 x 130kg

Axle clean and press
2 x 50kg
2 x 50kg
2 x 50kg
2 x 50kg
2 x 50kg
2 x 50kg

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Thursday 24th April 2025

Close grip bench press
4 x 80kg
4 x 65kg
4 x 65kg
4 x 65kg
4 x 65kg

Kb carry
32kg - 40m
32kg - 40m
32kg - 40m (2x32kg)

Back extentions
8 x
8 x
8 x
8 x (Last rep 8-10s hold) PR

Chin-up
5 x
5 x

Pull up
5 x
5 x

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Tuesday 22nd April 2025

Paused squat
4 x 145kg
4 x 115kg
4 x 115kg
4 x 115kg
4 x 115kg

Floor press
4 x 85kg
4 x 67.5kg
4 x 67.5kg
4 x 67.5kg
4 x 67.5kg
4 x 67.5kg
4 x 67.5kg
4 x 67.5kg
4 x 67.5kg

Incline dumbell curl
8 x 12.5kg
8 x 12.5kg
6 x 17.5kg
6 x 17.5kg
6 x 17.5kg
6 x 17.5kg PR

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Tuesday 25th March 2025

Fietsen
5km - 10.3min (177 watt)

Cg larsen press
7 x 100kg
7 x 100kg
7 x 100kg PR

Chin-up
6 x
6 x

Pull up
6 x
6 x

Strict ez curl
5 x 17.5kg
5 x 27.5kg
5 x 37.5kg
5 x 47.5kg PR

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Friday 21st March 2025

Fietsen
5km - 10.3min (Concept 2 bike)

Squat
10 x 6kg
10 x 6kg
10 x 6kg
10 x 6kg
10 x 6kg
10 x 6kg
10 x 6kg
10 x 6kg
10 x 6kg
10 x 6kg (6KG KB. 5sec tempo, 5sec pause. Afwisselend met band rond knieen en zonder.)

Seated press
15 x 15kg (Dumbells. Bench van volledig rechtopstaand elke set 1 stand zakken tot de bench is afgewerkt)
15 x 15kg
15 x 15kg
15 x 15kg
15 x 15kg
15 x 15kg
15 x 15kg
15 x 15kg
15 x 15kg PR
20 x 15kg
20 x 15kg
20 x 15kg PR

Incline dumbell curl
8 x 15kg
8 x 15kg
8 x 15kg
8 x 15kg

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Wednesday 5th March 2025

Close grip bench press
2 x 90kg
3 x 70kg
3 x 70kg
3 x 70kg
3 x 70kg

Dumbbell press
20 x 10kg
20 x 10kg

Farmers walk
40kg - 75m
40kg - 75m
40kg - 75m
40kg - 75m (2x40kg KB)

Super easy training. Heel snel klaar dus ook. Wel blij want had barstende koppijn deze ochtend. Geen idee waarom de press zo licht is. Maar tis ok voor nu, ik neem het als actieve rustdag 🤣. Heavy work komt toch nog wel.

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Monday 3rd March 2025

Paused squat
2 x 170kg
3 x 135kg
3 x 135kg
3 x 135kg
3 x 135kg

Floor press
2 x 90kg
3 x 70kg
3 x 70kg
3 x 70kg
3 x 70kg

Hammer curl
15 x 10kg
10 x 15kg
10 x 15kg
8 x 17.5kg
5 x 20kg

Walk out en staan met de bar geeft heel lichte druk op de onderrug. Squatten zelf niet echt last. Beweegt vlot, zit wel wat in men hoofd met dat ik de walkouts voel, dus alles wat trager en veel gecontroleerder.

Bench ez

Hammer curls allemaal easy ook.

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Saturday 1st March 2025

Log press
4 x 80kg (3 strict)
4 x 65kg
4 x 65kg
4 x 65kg
4 x 65kg (Alles strict)

Sandbag boxsquat
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg PR

Dan nog wat curls en triceps pushdown.

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Friday 28th February 2025

Conventional deadlift
4 x 180kg
4 x 145kg
4 x 145kg
4 x 145kg
4 x 145kg

Close grip bench press
4 x 80kg
4 x 65kg
4 x 65kg
4 x 65kg
4 x 65kg

Farmers walk
40kg - 50m
40kg - 50m
40kg - 50m
40kg - 50m
40kg - 50m
40kg - 50m (2x40kg KBs)

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Friday 21st February 2025

Paused squat
3 x 160kg (No belt, no sleeves.)
4 x 125kg
4 x 125kg
4 x 125kg
4 x 125kg PR

Floor press
4 x 85kg
4 x 70kg
4 x 70kg
4 x 70kg
4 x 70kg

Goeie training. Eerste training terug on program sinds blessure. Rehab ging goed, nieks zwaarder gesquat dan 110 toen. Dus 160 voelde wel zwaar op de rug en mentaal ook ff weer. Zonder belt en sleeves zodat ik niets forceer en goed voel wat er gebeurt.

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Thursday 30th January 2025

Log press
6 x 77.5kg
6 x 65kg
6 x 65kg

Incline shoulder press
8 x 63.5kg (Multigrip)
6 x 61kg
6 x 61kg

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

Air bike
1 x 60 / 20
1 x 60 / 20
1 x 60 / 20
1 x 60 / 20
1 x 60 / 20

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Tuesday 28th January 2025

Squat
8 x 155kg
6 x 130kg
6 x 130kg
6 x 130kg

Dumbell press (fatgrip)
4 x 32.5kg
4 x 32.5kg
4 x 32.5kg
4 x 32.5kg
4 x 32.5kg
4 x 32.5kg (2xl / 2xr) PR

Lat Pulldown
12 x 50kg
12 x 50kg
12 x 50kg
12 x 50kg

Bb curl (reverse grip)
20 x 10kg
20 x 10kg
20 x 10kg
20 x 10kg

Eerste 'echte' training weer in meer dan 2 weken biceps voelen beter en beter, nog goed opletten maar gaat de goeie richting uit.

Elke training high rep curls, lijk er deugt van te hebben. Afwisselend hammer curls met dbs en reverse grip bb.

Als mijn pezen echt goed genezen zijn kijken of we ook wat zwaardere reps kunnen tussen steken zodat de biceps ook effectief deftig mee getraind worden.

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Wednesday 8th January 2025

Log press
1 x 90kg
1 x 95kg
1 x 102.5kg PR
0 x 107.5kg (Bicepspezen pijn. Mind wou niet meer mee, kreeg mezelf niet overtuigd)

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Tuesday 7th January 2025

Axle squat
9 x 175kg (60sec) PR

Circus dumbell
1 x 42.5kg
1 x 47.5kg
1 x 52.5kg PR
0 x 57.5kg

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