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  • PB Armen, buik 3.5

    Dips
    5x10+15kg

    Close grip chins
    5x10+10kg

    Tricep extensions
    10x10x35kg

    Bicep curls
    10x10x25kg

    Ab wheel
    10x10

    Commentaar.
    Geen 1000 reps meer. Dit is ook al redelijk pittig mits het langzaam uitgevoerd wordt. Volgende week waarschijnlijk weer vier keer trainen even kijken hoe het zit wat betreft tijd.
    Skeggǫld, Skálmǫld, Skildir ro Klofnir.

    Comment


    • PB Rug 4.1

      Deadlift
      2x5x130kg
      3x5x140kg
      1x3x150kg
      1x3x160kg
      1x170kg
      1x180kg
      1x190kg fail

      Kroc Row
      5x10x40kg

      Lat Pulldown
      4x10x70kg

      Barbell Shruggs
      4x10x100kg

      Low Row
      3x15x60kg

      Bicep curls
      3x15x30kg

      Commentaar.
      Fail op de deadlift. Misschien een andere opbouw hanteren mocht ik voor een pr willen gaan. Grip problemen bij de Kroc Row. Oefening zelf goed uit kunnen voeren. Laatste twee oefeningen als extra gedaan.
      Skeggǫld, Skálmǫld, Skildir ro Klofnir.

      Comment


      • Maar wilde je ook voor een pr gaan of kwam dat ineens bij je op omdat het bv wel lekker ging ? Opbouw ziet er wat dat betreft al best zwaar uit.
        Goed gejat is het halve werk!

        Comment


        • Originally posted by east1977 View Post
          Maar wilde je ook voor een pr gaan of kwam dat ineens bij je op omdat het bv wel lekker ging ? Opbouw ziet er wat dat betreft al best zwaar uit.
          Ja best pittig als ik het zo terug lees. Maar ik wilde niet specifiek voor een pr gaan. Misschien minder sets van 5 maken.
          Skeggǫld, Skálmǫld, Skildir ro Klofnir.

          Comment


          • PB Borst 4.2

            Bench Press
            5x5x85kg
            3x3x95kg

            Dips
            5x10+15kg

            Flyes
            4x10x20kg

            Incline Bench Press
            4x10x50kg

            Wide Chest Press
            3x10x60kg

            Tricep extensions
            3x10x35kg

            Commentaar.
            Na het werk meteen even wezen trainen. Borst gedaan ipv benen aangezien ik toch nog wel wat spierpijntjes heb van de wedstrijd van zondag. Na de dips eigenlijk al redelijk op maar even op de tandjes gebeten en verder gefocust op langzame herhalingen. Nieuw apparaat in de sportschool. Een wide chest press van Hammer Strength. Ideaal ding.

            http://www.youtube.com/watch?v=Cz3O0JftA5w
            Skeggǫld, Skálmǫld, Skildir ro Klofnir.

            Comment


            • Gaat lekker maatje!
              Einigkeit und Recht und Freiheit für das Google's Vaterland! Danach lasst uns alle strebenbrüderlich mit Herz und Hand! Recht und Freiheit sind unsere Google Einigkeit!

              Comment


              • PB Benen 4.3

                Squat
                5x5x110kg
                3x3x140kg

                Leg press
                50x80kg
                40x90kg
                30x100kg

                Leg extensions
                2x20x50kg

                Calve raises
                2x20x150kg

                Commentaar.
                Oef zwaar. Vooral dat leg press verhaal. Dit ga ik nog wel een aantal dagen voelen.
                Skeggǫld, Skálmǫld, Skildir ro Klofnir.

                Comment


                • Originally posted by Eeldesports View Post
                  Gaat lekker maatje!
                  Hehe dank!
                  Skeggǫld, Skálmǫld, Skildir ro Klofnir.

                  Comment


                  • Goed bezig maatje!
                    "Aan****testosteron****hangen geen risico's want islichaamseigen****stof" -****Dexie****2013 ( het srs jaar)****

                    Comment


                    • PB Schouders, Lats 4.4

                      Pull ups
                      5x5+15kg
                      3x3+25kg

                      Military press
                      5x5x50kg
                      2x3x60kg
                      1x2x70kg
                      1x1x75kg pr.

                      Latt pulldown
                      5x10x50kg

                      Side raises
                      5x10x10kg

                      Face pulls
                      5x10x30kg

                      Commentaar.
                      Ah deze week heb ik hem wel kunnen locken! Dus een nieuwe pr voor zover dat uitmaakt. Ik zit erover te denken om over een paar weken te beginnen met Madcow. Even wat info winnen bij bepaalde forumleden om toch meer de kracht kant op te gaan straks.
                      Skeggǫld, Skálmǫld, Skildir ro Klofnir.

                      Comment


                      • Originally posted by Nocerino View Post
                        Goed bezig maatje!
                        Dankje honnepon!
                        Skeggǫld, Skálmǫld, Skildir ro Klofnir.

                        Comment


                        • How to Increase Your Pull-Up Power

                          Here's what you need to know...

                          •  The pull-up has been beaten to death by lifters and athletes who try at all costs to get their rep total higher and higher. They should be adding load instead.
                          •  Simply hanging from the bar is an important form of loading. If you want to do 25 strict pull-ups, can you even hang from the bar long enough to do them?
                          •  The ab wheel mimics many of the keys to proper pull-ups.
                          •  Pavel's Russian Fighter Pull-up Program allows you to "sneak up" on a higher number of reps.

                          I pity the pull-up. In the past decade, this wonderful movement has been trashed and beaten by enthusiasts who try at all costs to up their rep total higher and higher. Sure, high reps have their place, but many of us need a smarter, more rational approach.
                          After a certain age, pull-ups start "bugging" people. For most of us, there's a pain in the elbow that only goes away when we avoid pull-ups. A few weeks or months later, it seems to cure itself and the only way we reinjure it is by doing more high-rep pull-ups and... we succeed! We have a name for this in my gym. We call it Middle Age Pull-Up Syndrome, or MAPS. "You too can help us cure this disease. Please send money now to..."
                          Improving your pull-up numbers, either with more reps or more load - which I tend to recommend over more reps - is going to be a study in balance. If you force the reps up with more and more volume, you might eventually hit your new personal record in the movement but never again throw a ball or comb your hair. You could keep your hair really short, or you could train the pull-up using a few contrarian ideas.

                          How Long Can You Hang?


                          I learned an interesting thing from Gray Cook. Gray and I do workshops together on work capacity and he recently told me something that changed my vision of training the pull-up: merely hanging from the bar is an important form of loading.
                          After I watched the famous video of the gibbon taunting the tiger cubs online, I learned the power of brachiation (essentially, swinging by one arm). I also know that we have mobile shoulders and opposable thumbs, and years ago I found that monkey bars, that wonderfully ignored piece of equipment, seemed to resurrect javelin throwers. Gray's insight about hanging from the bar being a great form of loading connected all those dots for me and I came up with a meaningful challenge:

                          How long can you hang?
                          Seriously, if you want to do 25 pull-ups, can you hang from the bar long enough to do them? Don't know? Test it. Simply hang from the bar as long as you can. Now double that number! How you go about doing this, I don't care, but if you can only hold onto the bar 30 seconds, doubling the time might give you the wiggle room to succeed on your pull-up goal. It's that simple. To make it more challenging, try to hold your chin over the bar for time. Later, progress to a one-arm hang. Just working the monkey bars alone might be enough to keep you going for a while.

                          It Sounds Weird, But it Works


                          In my gym, during our morning sessions, we rarely do more than five pull-ups in a row. Because of the size and age of some of our men, we prefer to mix in reps of the pull-up with the ab-wheel roll out because it mimics the keys to proper pull-ups: tight abs, hollow core, and an explosion over the top at the finish.
                          When I do pull-ups, I like to finish them with my thumbs in my armpits and then I attempt to drive my elbows back behind me. Working the ab wheel looks and feels like a proper attempt in the pull-up, hence the synergy. Moreover, the ab wheel, while hard on the abs, is very easy on the elbows and you can move back and forth between the two movements for a while.
                          With the mechanics of the ab wheel fresh in your mind and nervous system, do a pull-up with feet crossed and knees squeezed together and "ab wheel" yourself over the pull-up bar. It'll feel as if you're rolling over the bar, not pulling up. I've found that five ab wheel rollouts supersetted with a SINGLE excellent pull-up is repeatable and easy on the elbows. It does, obviously, get harder as you go on, so if you decide to do more than ten total sets of ab wheel rollout/pull-ups, do three reps of ab rollouts instead of five.

                          Pavel's Russian Fighter Program


                          My last bit of advice involves reps and loads. Years ago, Pavel introduced to the idea of the Russian Fighters' Pull-up Program. It's a multi-week program that involves "sneaking up" on reps in the pull-up. If your max is five real pull-ups, try this:

                          The 5RM Russian Pull-up Program

                          Day 1: 5, 4, 3, 2, 1
                          Day 2: 5, 4, 3, 2, 2
                          Day 3: 5, 4, 3, 3, 2
                          Day 4: 5, 4, 4, 3, 2
                          Day 5: 5, 5, 4, 3, 2
                          Day 6: Off
                          Day 7: 6, 5, 4, 3, 2
                          Day 8: 6, 5, 4, 3, 3
                          Day 9: 6, 5, 4, 4, 3
                          Day 10: 6, 5, 5, 4, 3
                          Day 11: 6, 6, 5, 4, 3
                          Day 12: Off
                          Day 13: 7, 6, 5, 4, 3
                          Day 14: 7, 6, 5, 4, 4
                          Day 15: 7, 6, 5, 5, 4
                          Day 16: 7, 6, 6, 5, 4
                          Day 17: 7, 7, 6, 5, 4
                          Day 18: Off
                          Day 19: 8, 7, 6, 5, 4
                          Day 20: 8, 7, 6, 5, 5
                          Day 21: 8, 7, 6, 6, 5
                          Day 22: 8, 7, 7, 6, 5
                          Day 23: 8, 8, 7, 6, 5
                          Day 24: Off
                          Day 25: 9, 8, 7, 6, 5
                          Day 26: 9, 8, 7, 6, 6
                          Day 27: 9, 8, 7, 7, 6
                          Day 28: 9, 8, 8, 7, 6
                          Day 29: 9, 9, 8, 7, 6
                          Day 30: Off

                          Rest a few days and test the new max number of pull-ups.
                          If, however, you can do more than five reasonable reps, I strongly recommend adding load. The test would be max reps for three, with load. So, if you can do three reps with, say, 15 pounds around your waist, follow the simple 12-day program below. Use the same load for the duration of the 12-days.

                          The 3RM Russian Pull-up Program

                          Day 1: 3, 2, 1, 1
                          Day 2: 3, 2, 1, 1
                          Day 3: 3, 2, 2, 1
                          Day 4: 3, 3, 2, 1
                          Day 5: 4, 3, 2, 1
                          Day 6: Off
                          Day 7: 4, 3, 2, 1, 1
                          Day 8: 4, 3, 2, 2, 1
                          Day 9: 4, 3, 3, 2, 1
                          Day 10: 4, 4, 3, 2, 1
                          Day 11: 5, 4, 3, 2, 1
                          Day 12: Off

                          Rest a few days and test the next max number of pull-ups with load.
                          Rebuild your pull-up numbers with some very reasonable workouts. Try increasing your hang time and then get in that ab wheel work. Then, give yourself a few weeks on the pull-up bar with or without load and see if you can increase your numbers, pain free.
                          Skeggǫld, Skálmǫld, Skildir ro Klofnir.

                          Comment


                          • PB Rug 5.1

                            Deadlift
                            3x5x140kg
                            2x3x160kg
                            1x180kg
                            1x190kg

                            Kroc Row
                            5x10x42kg

                            Lat Pulldown
                            4x10x50kg

                            Barbell Shruggs
                            4x10x100kg

                            Commentaar.
                            Pr op de deadlift eindelijk de 190kg kunnen locken. Een wat andere opbouw gehanteerd dan normaal en dit werkte prima. Verder grip problemen bij de Kroc row maar dat had ik ook wel verwacht. Ik heb een opzet gemaakt voor Madcow binnenkort ook even mijn max bepalen met de oefeningen. Ben benieuwd even kijken hoelang ik dit door trek en welke assist ik ga gebruiken.
                            Skeggǫld, Skálmǫld, Skildir ro Klofnir.

                            Comment


                            • Lekkere dl maat! Goed bezig!

                              Comment


                              • Gefeliciteerd met je 75kg military press maatje! Zeker helemaal high van de endorfine daarna?
                                BP:1x130 SQ:1x200 DL:1x225 @85kg

                                Comment

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