Maandag 4 november
1) Squats 1x1 4RIR
4x3 (-15%)
2) Paused Deadlifts 3x5 4RIR
3a) Sissy squats hand supported 3x12-15
3b) DB SLDL 3x6-8
Dinsdag 5 november
1) Bench Press 1x1 4RIR
4x3 -15%
2a) Larssen press (touch & go) 3x7 5RIR
2b) Single arm DB row 3x8-10
3a) DB Shoulder Press 3x8-10
3b) DB skull crusher 3x12-15
3c) Back supported Hammer Curls 3x12-15
Woensdag 6 november
1) Deadlifts 1x1 4RIR
4x3 4RIR (-15%)
2a) Squats 3x6 5RIR
2b) Copenhagen Plank 3x30-45 seconds
3a) Banded Hamstring curls 3x8-10
3b) Bulgarian Split Squats 3x12
Donderdag 7 november
1) Bench Press 1x2 4RIR
3x4 -15%
2a) Tempo Benchpress (3-1-0) 3x5 4RIR
2b) Single Arm Lat Pulldown 3x 10-12
3a) DB Benchpress 3x6-8
3b) Lateral Raises 3x8-12
3c) Face pulls 3x12-15
Zaterdag 9 november
1) Squats 1x2 4RIR
Opt: explain lowbar 2x3 -10%
2a) Benchpress 1x1 4RIR //2x3 -15%
3a) Deadlifts 1x3 4-5RIR //2x3 -15%
3b) DB Benchpress 3x6-8
Zondag 10 november
1) Paused squats 3x5 4RIR
(light load for monday people) - please no other variaton
2a) Barbell romanian deadlifts 3x6 4RIR
2b) Tempo Pallof Press (2-2-2-0) 3x8
3) Heel elevated split squat 3x8-10
Maandag 11 november
1) Squats 1x1 3-4RIR
4x3 3-4RIR (-15%)
2) Paused Deadlifts 3x5 4RIR
3a) DB split squat 3x8-12
3b) Banded hamstring curl 3x6-8
Dinsdag 12 november
1) Bench Press 1x1 3-4RIR
4x3 -15%
2a) Larssen press (touch & go) 3x7 4RIR
2b) Chest supported DB row 3x8-10
3a) DB front raise 3x8-10
3b) Back supported Hammer Curls 3x12-15
3c) Overhead DB tricep extension 3x12-15
Woensdag 13 november
1) Deadlifts 1x1 3-4RIR
4x3 3-4RIR (-15%)
2a) Squats 3x6 4RIR
2b) Weighted plank 3x30-45 seconds
3a) Single leg hip thrust 3x8-10
3b) Banded leg extension 3x12
Donderdag 14 november
1) Bench Press 1x2 3-4RIR
3x4 -15%
2a) Tempo Benchpress (3-1-0) 3x5 4RIR
2b) Dumbell pullover 3x 15-20
3a) DB Benchpress 3x6-8
3b) Lateral Raises 3x8-12
Zaterdag 16 november
1) Squats 1x2 3-4RIR
2x3 -10%
2a) Benchpress 1x1 3-4RIR //2x3 -15%
3a) Deadlifts 1x3 3-4RIR //2x3 -15%
3b) DB Benchpress 3x6-8
Zondag 17 november
1) Paused squats 3x5 3-4RIR
(light load for monday people) - please no other variaton
2a) Barbell romanian deadlifts 3x6 3RIR
2b) RKC plank 3x8
3) Heel elevated Goblet Squat 3x12-15
Maandag 18 november
1) Squats 1x1 3RIR
4x3 3RIR (-15%)
2) Paused Deadlifts 3x5 5RIR
3a) Heel elevated gobled squat 3x1012
3a) DB RDL 3x8-10
Dinsdag 19 november
1) Bench Press 1x1 3RIR
4x3 -15%
2a) Larssen press (touch & go) 3x7 4RIR
2b) Upper Back Pulldown 3x8-10
3a) DB Shoulder Press 3x8-10
3b) Banded Face Pulls 3x12-15
3c) Banded tricep pushdown 3x12-15
Woensdag 20 november
1) Deadlifts 1x1 3RIR
4x3 3RIR (-15%)
2a) Squats 3x6 4RIR
2b) 3-2-0 Pallof press 3x6-8
3a) Heel elevated BSS 3x8
3b) Barbell RDL 3x8
Donderdag 21 november
1) Bench Press 1x2 3RIR
3x4 -15%
2a) Tempo Benchpress (3-1-0) 3x5 4RIR
2b) Single Arm DB Row 3x 8-10
3a) Incline dumbell press 3x 10-12
3b) Reverse Fly's 3x8-12
Zaterdag 23 november
1) Squats 1x2 3RIR
2x3 -10%
2a) Benchpress 1x1 2-3 RIR //2x3 -15%
3a) Deadlifts 1x3 2-3 RIR //2x3 -15%
3b) DB Benchpress 3x6-8
Zondag 24 november
1) Paused squats 3x5 3-4RIR
(light load for monday people) - please no other variaton
2a) Barbell romanian deadlifts 3x6 3RIR
2b) Copenhagen Plank 3x20-30 sec
3) Single leg DB hip thrust 3x8-10
