Maandag 31 maart
1) Squats 1x2 2-3RIR
3x4 2-3RIR (-10%)
2) Paused Deadlifts 3x5 4RIR
3a) Sissy squats hand supported 3x12-15
3b) DB RDL 3x8-10
Dinsdag 1 april
1) Bench Press 2x4 2-3RIR
1x1 2-3RIR (+10%-ish)
paused bench press 2x3 -7.5%
2a) DB bench press 3x8 2RIR
2b) Pentlay row 3x 6-8
3a) (Overhead) tricep extension 3x 10-12
3b) Lateral Raises 3x8-12
3c) Face pulls 3x12-15
Donderdag 3 april
1) Deadlifts 1x1 3RIR
3x4 3RIR (-15%)
2a) Squats 3x5 3RIR
2b) Hanging leg raises 3x2-30 seconds
3a) Banded Hamstring curls 3x8-10
3b) Bulgarian Split Squats 3x12
Zaterdag 5 april
1) Squats 1x2 3RIR
Opt: explain lowbar 2x5 (-15%)
2) Benchpress 3x4 3RIR
1x1 +10% of 4s
3a) Deadlifts 1x2 3RIR
2x4 -15%
3b) DB Benchpress 3x6-8
