Ok, ik ga m'n trainingen loggen en stuffz hier.
[b]Krachtstats, afgelopen week getest:[/b]
Deadlift: 130 kg 8x / 150 kg 3x / 160 kg 1x (bare feet)
Squat: 110 kg 8x / 120 kg 5x / 130 kg 3x / 140 kg 1x (new record)
Bench Press: 90 kg 3x / estimated 1rm = 100 kg
Seated cable row: 95 kg 6x / 100 kg 4x
Lat pulldown: 90 kg 5x
Seated military press: 50 kg 10x / 60 kg 4x / 65 kg 2x
Military Dumbell press: 28 kg db 6x
Incline db bench press: 28 kg 10x / 30 kg 7x
Seated calf raise: 55 kg 12x / 60 kg 8x
Lying hamstring curl: 35 kg 12x / 40 kg 6x
Machine shrugs: 120 kg 12x
Overhead db tricep extension: 30 kg 12x / 32 kg 8x
Tricep cable pushdown: 30 kg 10x / 35 kg 6x
Cable flyes: 35 kg 12x / 40 kg 6x
Bent over db row: 32 kg 10x
Lat shoulder pull: 25 kg 12x
Training
Main exercise: deadlift
FQ: 2x per week deadlift (maandag, vrijdag), 1x full body (woensdag)
Load: 110% bovenop 1 fullrm deadlift = 176-180kg
Rest: 2-3 minuten tussen iedere deadlift set
Overview
Week 1: 2x6, pinnen op 5-7 cm onder lockout
Week 2: 2x5, staand op schijven
Week 3: 3x4, pinnen op volgende lagere positie
Week 4: 2x3, staand op schijven
Week 5: 3x2, pinnen op volgende lagere positie
Week 6: nieuwe 1 rm testen aan het einde van de week
Morgen het schema uitgebreider.
New ''deadlift program'', starting 15-09-2008
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- Site Admin
- Berichten: 1755
- Lid geworden op: 27-02-2008 10:59
New ''deadlift program'', starting 15-09-2008
[quote="Tomgh"]
I was so scared that my asshole was cut in half[/quote]
I was so scared that my asshole was cut in half[/quote]
-
- Site Admin
- Berichten: 1755
- Lid geworden op: 27-02-2008 10:59