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#16
10-09-2004, 11:48
Op internet kom je die schema`s bijna niet tegen als je dat bedoeld. Ze zijn ook meestal erg persoonlijk, was in mij geval toen ook zo.
Greets...
Growing is like sex you can never get enough...
Pain is temporary...pride is forever...
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#17
10-09-2004, 15:26
World Powerlifting
Monthly Training Plan - 1
In base (preparation) period by coach Boris Sheiko
(50% 5X1 – where: 50% - percentage of maximum; 5 – reps; 1 - sets)
1 WEEK
1 day (Monday)
1. Bench press 50% 5Õ1, 60% 4Õ2, 70% 3Õ2, 80% 3Õ6 (37)
2. Squat 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ5 (30)
3. Bench press 50% 5Õ1,60% 5Õ1,70% 5Õ5 (35)
4. Flat dumbbells “flies” 10Õ5.
5. Squat 55% 5Õ1,65% 4Õ1,75% 3Õ5 (24)
5. ”Good mornings” (standing) 5Õ5.
Total: 126 lifts
3 day (Wednesday)
1. Deadlift 50% 4Õ1,60% 4Õ2,70% 3Õ2,80% 3Õ5.(33)
2. Bench press 50% 5Õ1,60% 5Õ1,70% 4Õ2,75% 3Õ2,80% 2Õ2, 85% 1Õ2,80% 2Õ2,75% 3Õ2,70% 4Õ1,65% 6Õ1, 60% 8Õ1,55% 10Õ1,50% 12Õ1 (80)
3. Flat dumbbells “flies” 10Õ5.
4. Deadlift from boxes 60% 5Õ1,70% 4Õ2,80% 3Õ3,90% 2Õ4 (30)
5. Squats “Scissors” 5+5Õ5.
6. Abs 10Õ3.
Total: 143 lifts
5 day (Friday)
1. Squat 50% 5Õ1,60% 4Õ2,70% 3Õ2,80% 3Õ5 (34)
2. Bench press 50% 5Õ1,60% 4Õ2,70% 3Õ2,80% 2Õ6 (31)
3. Dips 6Õ5.
4. Squat 50% 5Õ1,60% 5Õ2,70% 4Õ4 (31)
4. French press 10Õ5.
5. ”Good mornings” (seating) 5Õ5.
Total: 96 lifts
Total in a week: 286 lifts
2 WEEK
1 day (Monday)
1. Squat 50% 5Õ1,60% 4Õ2,70% 3Õ2,80% 2Õ2, 90% 1Õ3 (26)
2. Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 2Õ6 (27)
3. Flat dumbbells “flies”10Õ5.
4. Push ups on the floor with weight (hands wider shoulders) 10Õ5.
5. Squat 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 2Õ4 (23)
6. ”Good mornings” (standing) 5Õ5.
Total: 76 lifts
3 day (Wednesday)
1. Deadlift till knees 50% 4Õ1,60% 4Õ2,70% 3Õ2,75% 3Õ4(30)
2. Bench press 50% 5Õ1,60% 5Õ1,70% 4Õ2,75% 3Õ2, 80% 2Õ2,75% 3Õ2,70% 5Õ2,60% 7Õ1,50% 9Õ1(60)
3. Flat dumbbells “flies”10Õ5.
4. Deadlift 50% 4Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ5.(29)
5. Squats “Scissors” 5+5Õ5.
Total:119 lifts
5 day (Friday)
1. Bench press 50% 5Õ1,60% 4Õ2,70% 3Õ2,80% 2Õ5 (29)
2. Squat 50% 5Õ1,60% 5Õ2,70% 5Õ5 (40)
3. Bench press 55% 4Õ1,65% 3Õ1,75% 2Õ5 (17)
4. Dips 8Õ5.
5. Leg presses 6Õ5.
6. ”Good mornings” (seating) 6Õ5.
Total: 86 lifts
Total in a week: 281 lifts
3 WEEK
1 day (Monday)
1. Squat 50% 5Õ1,60% 4Õ2,70% 3Õ2,80% 3Õ5.(34)
2. Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ5.(30)
3. Squat 50% 6Õ1,60% 6Õ1,65% 6Õ4 (36)
4. Bench press 55% 5Õ1,65% 5Õ2,75% 4Õ4 (31)
5. Flat dumbbells “flies”10Õ5.
6. ”Good mornings” (standing) 5Õ5.
Total:131 lifts
3 day (Wednesday)
1. Deadlift 50% 4Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ3, 85% 2Õ3 (29)
2. Bench press 50% 6Õ1,60% 5Õ1,70% 4Õ2,75% 3Õ2, 80% 2Õ2,85% 1Õ2,80% 2Õ2.75% 3õ2, 70% 5Õ1,65% 7Õ1,60% 9Õ1,55% 11Õ1, 50% 13Õ1 (86)
3. Flat dumbbells “flies”10Õ5.
4. Deadlift from boxes 65% 5Õ1,75% 5Õ2,85% 4Õ4.(31)
5. Squats “Scissors” 5+5Õ5.
6. Abs 10Õ3.
Total: 146 lifts
5 day (Friday)
1. Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ6 (33)
2. Squat 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ2, 85% 2ðÕ3ï,80% 3Õ3 (36)
3. Bench press 50% 5Õ1,60% 5Õ2,70% 5Õ5.(40)
4. Flat dumbbells “flies”10Õ5.
5. ”Good mornings” (seating) 5Õ5.
Total: 109 lifts
Total in a week: 386 lifts
4 WEEK
1 day (Monday)
1. Squat 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ2, 85% 2Õ2,90% 1Õ2 (27)
2. Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ2, 85% 2Õ2,80% 3Õ2 (31)
3. Flat dumbbells “flies” 10Õ5.
4. Dips 8Õ5.
5. Squat 55% 4Õ1,65% 4Õ1,75% 3Õ5 (23)
6. ”Good mornings” (standing) 5Õ5.
Total: 81 lifts
3 day (Wednesday)
1. Deadlift till knees 50% 3Õ1, 60% 3Õ2, 70% 3Õ2, 75% 2Õ4(23)
2. Bench press 50% 5Õ1, 60% 5Õ1, 70% 4Õ2, 75% 3Õ2, 80% 3Õ2, 75% 4Õ1, 70% 5Õ1, 65% 6Õ1, 60% 7Õ1, 55% 8Õ1, 50% 9Õ1 (65)
3. Deadlift 50% 4Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ6 (32)
4. Flat dumbbells “flies”10Õ5.
5. Squats “Scissors” 5+5Õ5.
6. Abs 10Õ3.
Total: 120 lifts
5 day (Friday)
1. Squat 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 3Õ7 (36)
2. Bench press 50% 5Õ1,60% 4Õ1,70% 3Õ2,80% 2Õ6 (27)
3. Flat dumbbells “flies”10Õ5.
4. Dips 8Õ5.
5. ”Good mornings” (seating) 5Õ5.
Total: 63 lifts
Total in a week: 264 lifts
Total in a month: 1296 lifts
Monthly volume in lifts (reps) by weekly cycles
Excersises
1 week
2 week
3 week
4 week
Total in a month
SQUAT
115
89
106
86
400
PRESSES
183
133
220
123
659
DEADLIFTS
63
59
60
55
237
Total in a week
365
281
386
264
1296
GOODMORNINGS
50
55
50
50
205
OTHER
210
245
185
275
915
Total in a week
925
581
621
589
2416
Number of workouts
3
3
3
3
12
World Powerlifting Copyright©2001 The World Powerlifting A. Butenko
kolere das een berg typen
It is scientificaly proven that the surface of the wings of a bumblebee is too small to fly, but the bumblebee doesnt know this and she flies
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#18
10-09-2004, 15:28
sitetje
hier staan er nog meer
It is scientificaly proven that the surface of the wings of a bumblebee is too small to fly, but the bumblebee doesnt know this and she flies
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#19
10-09-2004, 15:56
Thnx red, dat lijkt me er al beter op qua oefeningen, die oefeningen ken ik ook en dat is dan al makkelijker
Grtz
stil growing
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#20
12-09-2004, 17:59
Heb een voorbeed gevonden;
http://www.exrx.net/WeightTraining/P...gPrograms.html
Greets...
Growing is like sex you can never get enough...
Pain is temporary...pride is forever...
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#21
12-09-2004, 19:07
Thnx Mr C, duidelijk schema
Grtz
stil growing
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