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Hoeveel tijd ben jij ongeveer kwijt per training ?
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Goed gejat is het halve werk! -
75 minuten ongeveer.Originally posted by east1977 View PostSkeggǫld, Skálmǫld, Skildir ro Klofnir.Comment
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De afgelopen weken ben ik met het onderstaande bezig geweest. Ik heb het schema zelf ontwikkeld en het werkt top!
Week 1-7 Volume Phase.
Week 1.
Training 1.
Squat 5x5x110kg
Bench press 5x80kg, 5x82.5kg, 5x85kg, 5x87.5, 5x90kg
Pendlay row 5x80kg, 5x82.5kg, 5x85kg, 5x87.5, 5x90kg
Incline dumbell press 5x5x30kg
Chin ups 5x5xBw
Calve raises/Core 3x15
Training 2.
Squat 5x5x90kg
Romanian deadlift 5x110kg, 5x115kg, 5x120kg, 5x125kg, 5x130kg
Overhead press 5x5x55kg
Powercleans 5x50kg, 5x52.5kg, 5x55kg, 5x57.5kg, 5x60kg
Chin ups 5x5xBw
Side raises/Tricep extension 3x15
Training 3.
Squat 5x95kg, 5x100kg, 5x105kg, 5x110kg, 5x115kg
Bench press 5x5x80kg
Pendlay row 5x5x80kg
Incline dumbell press 5x24kg, 5x26kg, 5x28kg, 5x30kg, 5x32kg
Chin ups 5x5xBw
Calve raises/Core 3x15
Week 2.
Training 1.
Squat 5x5x115kg
Bench press 5x82.5kg, 5x85kg, 5x87.5, 5x90kg, 5x92.5kg
Pendlay row 5x82.5kg, 5x85kg, 5x87.5, 5x90kg, 5x92.5kg
Incline dumbell press 5x5x32kg
Chin ups 5x5xBw
Calve raises/Core 3x15
Training 2.
Squat 5x5x95kg
Romanian deadlift 5x115kg, 5x120kg, 5x125kg, 5x130kg, 5x135kg
Overhead press 5x5x57.5kg
Powercleans 5x52.5kg, 5x55kg, 5x57.5kg, 5x60kg, 5x62.5kg
Chin ups 5x5xBw
Side raises/Tricep extension 3x15
Training 3.
Squat 5x100kg, 5x105kg, 5x110kg, 5x115kg, 5x120kg
Bench press 5x5x82.5kg
Pendlay row 5x5x82.5kg
Incline dumbell press 5x26kg, 5x28kg, 5x30kg, 5x32kg, 5x34kg
Chin ups 5x5xBw
Calve raises/Core 3x15
Week 3.
Training 1.
Squat 5x5x120kg
Bench press 5x85kg, 5x87.5kg, 5x90kg, 5x92.5, 5x95kg
Pendlay row 5x85kg, 5x87.5kg, 5x90kg, 5x92.5, 5x95kg
Incline dumbell press 5x5x34kg
Chin ups 5x5xBw
Calve raises/Core 3x15
Training 2.
Squat 5x5x100kg
Romanian deadlift 5x120kg, 5x125kg, 5x130kg, 5x135kg, 5x140kg
Overhead press 5x5x60kg
Powercleans 5x55kg, 5x57.5kg, 5x60kg, 5x62.5kg, 5x65kg
Chin ups 5x5xBw
Side raises/Tricep extension 3x15
Training 3.
Squat 5x105kg, 5x110kg, 5x115kg, 5x120kg, 5x125kg
Bench press 5x5x85kg
Pendlay row 5x5x85kg
Incline dumbell press 5x28kg, 5x30kg, 5x32kg, 5x34kg, 5x36kg
Chin ups 5x5xBw
Calve raises/Core 3x15
Week 4.
Training 1.
Squat 5x5x125kg
Bench press 5x87.5kg, 5x90kg, 5x92.5kg, 5x95, 5x97.5kg
Pendlay row 5x87.5kg, 5x90kg, 5x92.5kg, 5x95, 5x97.5kg
Incline dumbell press 5x5x36kg
Chin ups 5x5xBw+2.5kg
Calve raises/Core 3x15
Training 2.
Squat 5x5x105kg
Romanian deadlift 5x125kg, 5x130kg, 5x135kg, 5x140kg, 5x5x145kg
Overhead press 5x5x62.5kg
Powercleans 5x57.5kg, 5x60kg, 5x62.5kg, 5x65kg, 5x67.5kg
Chin ups 5x5xBw+2.5kg
Side raises/Tricep extension 3x15
Training 3.
Squat 5x110kg, 5x115kg, 5x120kg, 5x125kg, 5x130kg
Bench press 5x5x87.5kg
Pendlay row 5x5x87.5kg
Incline dumbell press 5x30kg, 5x32kg, 5x34kg, 5x36kg, 5x38kg
Chin ups 5x5xBw+2.5kg
Calve raises/Core 3x15
Week 5.
Training 1.
Squat 5x5x130kg
Bench press 5x90kg, 5x92.5kg, 5x95kg, 5x97.5, 5x100kg
Pendlay row 5x90kg, 5x92.5kg, 5x95kg, 5x97.5, 5x100kg
Incline dumbell press 5x5x38kg
Chin ups 5x5xBw+5kg
Calve raises/Core 3x15
Training 2.
Squat 5x5x110kg
Romanian deadlift 5x130kg, 5x135kg, 5x140kg, 5x5x145kg, 5x5x150kg
Overhead press 5x5x67.5kg
Powercleans 5x60kg, 5x62.5kg, 5x65kg, 5x67.5kg, 5x70kg
Chin ups 5x5xBw+5kg
Side raises/Tricep extension 3x15
Training 3.
Squat 5x115kg, 5x120kg, 5x125kg, 5x130kg, 5x135kg
Bench press 5x5x90kg
Pendlay row 5x5x90kg
Incline dumbell press 5x32kg, 5x34kg, 5x36kg, 5x38kg, 5x40kg
Chin ups 5x5xBw+5kg
Calve raises/Core 3x15
Week 6.
Training 1.
Squat 5x5x135kg
Bench press 5x92.5kg, 5x95kg, 5x97.5kg, 5x100, 5x102.5kg
Pendlay row 5x92.5kg, 5x95kg, 5x97.5kg, 5x100, 5x102.5kg
Incline dumbell press 5x5x40kg
Chin ups 5x5xBw+7.5kg
Calve raises/Core 3x15
Training 2.
Squat 5x5x115kg
Romanian deadlift 5x135kg, 5x140kg, 5x5x145kg, 5x5x150kg, 5x5x155kg
Overhead press 5x5x70kg
Powercleans 5x62.5kg, 5x65kg, 5x67.5kg, 5x70kg, 5x72.5kg
Chin ups 5x5xBw+7.5kg
Side raises/Tricep extension 3x15
Training 3.
Squat 5x120kg, 5x125kg, 5x130kg, 5x135kg, 5x140kg
Bench press 5x5x92.5kg
Pendlay row 5x5x92.5kg
Incline dumbell press 5x34kg, 5x36kg, 5x38kg, 5x40kg, 5x42kg
Chin ups 5x5xBw+7.5kg
Calve raises/Core 3x15
Week 7.
Training 1.
Squat 5x5x140kg
Bench press 5x95kg, 5x97.5kg, 5x100kg, 5x102.5, 5x105kg
Pendlay row 5x95kg, 5x97.5kg, 5x100kg, 5x102.5, 5x105kg
Incline dumbell press 5x5x42kg
Chin ups 5x5xBw+10kg
Calve raises/Core 3x15
Training 2.
Squat 5x5x120kg
Romanian deadlift 5x140kg, 5x5x145kg, 5x5x150kg, 5x5x155kg, 5x5x160kg
Overhead press 5x5x72.5kg
Powercleans 5x65kg, 5x67.5kg, 5x70kg, 5x72.5kg, 5x75kg
Chin ups 5x5xBw+10kg
Side raises/Tricep extension 3x15
Training 3.
Squat 5x125kg, 5x130kg, 5x135kg, 5x140kg, 5x145kg
Bench press 5x5x95kg
Pendlay row 5x5x95kg
Incline dumbell press 5x36kg, 5x38kg, 5x40kg, 5x42kg, 5x44kg
Chin ups 5x5xBw+10kg
Calve raises/Core 3x15
Week 8-12 Deload 3x3.
Week 8.
Training 1.
Squat 3x3x135kg
Bench press 3x92.5kg, 3x95kg, 3x97.5kg
Pendlay row 3x92.5kg, 3x95kg, 3x97.5kg
Incline dumbell press 3x3x38kg
Chin ups 3x3xBw+10kg
Training 2.
Squat 3x3x115kg
Romanian deadlift 3x140kg, 3x145kg, 3x150kg
Overhead press 3x3x65kg
Powercleans 3x65kg, 3x67.5kg, 3x70kg
Chin ups 3x3xBw+10kg
Training 3.
Squat 3x130kg, 3x135kg, 3x140kg
Bench press 3x3x95kg
Pendlay row 3x3x95kg
Incline dumbell press 3x36kg, 3x38kg, 3x40kg
Chin ups 3x3xBw+10kg
Week 9.
Training 1.
Squat 3x3x140kg
Bench press 3x95kg, 3x97.5kg, 3x100kg
Pendlay row 3x95kg, 3x97.5kg, 3x100kg
Incline dumbell press 3x3x40kg
Chin ups 3x3+10kg
Training 2.
Squat 3x3x120kg
Romanian deadlift 3x145kg, 3x150kg, 3x155kg
Overhead press 3x3x67.5kg
Powercleans 3x67.5kg, 3x70kg, 3x72.5kg
Chin ups 3x3xBw+10kg
Training 3.
Squat 3x135kg, 3x140kg, 3x145kg
Bench press 3x3x97.5kg
Pendlay row 3x3x97.5kg
Incline dumbell press 3x38kg, 3x40kg, 3x42kg
Chin ups 3x3xBw+10kg
Week 10.
Training 1.
Squat 3x3x145kg
Bench press 3x97.5kg, 3x100kg, 3x102.5kg
Pendlay row 3x97.5kg, 3x100kg, 3x102.5kg
Incline dumbell press 3x3x42kg
Chin ups 3x3+10kg
Training 2.
Squat 3x3x125kg
Romanian deadlift 3x150kg, 3x155kg, 3x160kg
Overhead press 3x3x70kg
Powercleans 3x70kg, 3x72.5kg, 3x75kg
Chin ups 3x3xBw+10kg
Training 3.
Squat 3x140kg, 3x145kg, 3x150kg
Bench press 3x3x100kg
Pendlay row 3x3x100kg
Incline dumbell press 3x40kg, 3x42kg, 3x44kg
Chin ups 3x3xBw+10kg
Week 11.
Training 1.
Squat 3x3x150kg
Bench press 3x100kg, 3x102.5kg, 3x105kg
Pendlay row 3x100kg, 3x102.5kg, 3x105kg
Incline dumbell press 3x3x44kg
Chin ups 3x3+10kg
Training 2.
Squat 3x3x130kg
Deadlift 3x155kg, 3x160kg, 3x165kg
Overhead press 3x3x72.5kg
Powercleans 3x72.5kg, 3x75kg, 3x77.5kg
Chin ups 3x3xBw+10kg
Training 3.
Squat 3x140kg, 3x145kg, 3x155kg
Bench press 3x3x102.5kg
Pendlay row 3x3x102.5kg
Incline dumbell press 3x42kg, 3x44kg, 3x46kg
Chin ups 3x3xBw+10kg
Week 12 Peak Week.
Training 1.
Squat 3x3x155kg
Bench press 3x105kg, 3x107.5kg, 3x110kg
Pendlay row 3x105kg, 3x107.5kg, 3x110kg
Incline dumbell press 3x3x50kg
Chin ups 3x3+10kg
Training 2.
Squat 3x3x135kg
Deadlift 3x160kg, 3x165kg, 3x170kg
Overhead press 3x3x75kg
Powercleans 3x75kg, 3x77.5kg, 3x80kg
Chin ups 3x3xBw+10kg
Training 3.
Squat 3x145kg, 3x155kg, 3x160kg
Bench press 3x3x105kg
Pendlay row 3x3x105kg
Incline dumbell press 3x44kg, 3x46kg, 3x48kg
Chin ups 3x3xBw+10kg
Skeggǫld, Skálmǫld, Skildir ro Klofnir.Comment
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