Wednesday 25th June 2025

Trap bar deadlift (handle down
2 x 220kg
5 x 165kg
5 x 165kg
5 x 165kg

Deadlift from blocks
4 x 210kg (Axle)
5 x 190kg
5 x 190kg PR

3 rounds: zercher yoke carry +40kg 30sec --> 1min rest --> sledpull +40kg 60sec --> 2min rest

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Tuesday 24th June 2025

Log press
2 x 80kg
2 x 80kg (2 clean + 1 strict press)
3 x 80kg
3 x 80kg
3 x 80kg (1 clean + 1 press)

Incline bench press
8 x 66kg (Wide grip. Multibar)
6 x 66kg (Closegrip)
6 x 66kg
6 x 71kg

60sec circus dumbell --> 1min rest 60sec axle clean and press --> 2min rest. 3 rounds

Close grip bench press
50 x 20kg PR
40 x 20kg
30 x 20kg
20 x 20kg
10 x 20kg

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Thursday 12th June 2025

Trap bar deadlift (handle down
4 x 180kg
4 x 200kg
6 x 170kg
6 x 170kg
6 x 170kg

Deadlift from blocks
4 x 200kg
5 x 175kg
5 x 175kg
5 x 175kg

Front Squat
6 x 110kg PR
6 x 90kg
6 x 90kg

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Friday 6th June 2025

Log press
4 x 75kg (2clean + 2press)
4 x 65kg (1 clean + 3 press)
4 x 65kg
4 x 60kg

Incline bench press
10 x 66kg (Closegrip multibar)
6 x 61kg (Widegrip multibar)
6 x 61kg
6 x 61kg

60sec circus dbe
60sec circus dumbell --> 1min rest --> 60sec axle clean and press --> 2min rest.

Close grip bench press
20 x 40kg
20 x 40kg
20 x 40kg (Slow down, slow up)

Dumbbell press
10 x 17.5kg
10 x 17.5kg
10 x 17.5kg

Topset log was stevig! Moet zoiezo PR zijn qua strict volume denk ik. Opwarming voelde sterk en na ziek te zijn had ik wel eens zin in een setje die eigenlijk iets te zwaar is xD.

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Tuesday 27th May 2025

Log press
4 x 70kg (2clean + 2 strict press)
4 x 65kg (1 clean + 3 pushpress)
4 x 65kg
4 x 65kg

Incline bench press
10 x 76kg (Multigrip, closegrip) PR
7 x 66kg (Wide grip)
7 x 66kg
7 x 66kg

3 rounds. 60sec monster dumbell --> 1min rest --> 60 sec axle clean/press (60kg) --> 2min rest

Close grip bench press
20 x 40kg
20 x 40kg
20 x 40kg (Tempo down/up)

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Monday 19th May 2025

Log press
4 x 75kg (1 rep = 2 cleans + 1 strictpress)
6 x 70kg (1rep = 1 clean + pushpress)
6 x 70kg
6 x 70kg

Incline bench press
12 x 66kg (Multigrip, closegrip) PR
10 x 56kg (Multigrip, widegrip)
10 x 56kg
10 x 56kg

3 rounds: 60sec circus dumbell press --> 1min rest --> 60sec axle clean and press --> 2min rest

Close grip bench press
20 x 40kg (Traag zakken, paused, traag omhoog.)
20 x 40kg
20 x 40kg

Log was dodelijk phew. De 3 rondjes waren pittig maar goed te doen. De close grip bench is RIP. Triceps en chest burn word zo erg dat ik de laatste set elke keer in stukken moet doen, kan niet meer locken of nieks xD

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Sunday 18th May 2025

Sandbag rows
8 x 50kg
8 x 50kg
8 x 50kg
8 x 50kg
8 x 50kg PR

Sandbag to chest
1 x 60kg (+4 squats)
1 x 60kg (+4 squats)
1 x 60kg (+4 squats)

Natural stone to shoulder
1 x 96kg PR

Natural stones
1 x 96kg (To chest)
1 x 100kg
1 x 100kg
1 x 100kg

3 rounds: 45sec sandbag to chest(80kg) --> 1min rest --> 60sec stone to shoulder(65kg) --> 2min rest.

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Thursday 15th May 2025

Trap bar deadlift (handle down
4 x 180kg (Slow eccentric)
7 x 140kg (Normal)
7 x 140kg
7 x 140kg
7 x 140kg
7 x 140kg

Deadlift from blocks
4 x 210kg (Axle, Slow eccentric) PR
5 x 175kg (Axle, normal) PR
5 x 175kg
5 x 175kg

Front Squat
6 x 90kg (Slow eccentric)
7 x 75kg (Normal)
7 x 75kg
7 x 75kg

3 rounds: 30sec yoke zercher --> 1min rest --> 60sec KB carry (40+48) --> 2min rest.

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Tuesday 13th May 2025

Log press
4 x 70kg (2 cleans + 1 press)
6 x 65kg (1 clean + 2PP)
6 x 65kg
6 x 65kg

Incline bench press
12 x 56kg (Close grip)
9 x 48.5kg (Widegrip)
9 x 48.5kg
9 x 48.5kg
9 x 48.5kg

3 rounds:1min: 1arm db clean/press 25kg1min: rest1min: axle clean/press 45kg2min: rest

Close grip bench press
20 x 40kg (Slow down/paused/slow up) PR
20 x 40kg
20 x 40kg

Dumbbell press
20 x 12.5kg
20 x 12.5kg
20 x 12.5kg (Pushpress) PR


Klaar in 1u30. Jezus xD

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Sunday 11th May 2025

Sandbag rows
7 x 50kg
7 x 50kg
7 x 50kg
7 x 50kg
7 x 50kg PR

Sandbag to chest
1 x 60kg (+4 squats)
1 x 60kg (+4 squats)
1 x 60kg (+4 squats)

Natural stones
1 x 97.5kg
1 x 97.5kg (To chest)
1 x 100kg (To chest)
1 x 105kg (To chest)

3 rounds: 45sec / 80kg sandbag to chest --> 1min rest --> 60sec / 65kg stone to shoulder --> 2min rest.

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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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