Aldo's Log.

[Aldo Raine]

Deze bedoelde ik, was ff in de war excuus. Hoe bepaal je die gewichten? lijkt me lastig inschatten wat je na zo'n 6x6 nog kan bijvoorbeeld

Dat lukt ook niet in het begin. Dit was een redelijk zware training, maar puur op gevoel. De deadlift ging eigenlijk zo de lucht in. Bench ging ook prima aangezien ik die de dag daarvoor niet extreem had belast, en geen overlap had in deze training. BOR was pittiger omdat ik al twee zware compounds erop had zitten. De verzwaring is eigenlijk hetgeen wat ik normaal met 3x3 ook haal. Maar go with the flow zoals jij het eerder beschreef is dan de juiste bewoording ervoor.

Ik verzwaar niet elke training met een bepaald gewicht (wat niet weg haalt dat ik dit misschien wel zou moeten doen en mij strikt moet houden aan drie fullbody dagen). Als mijn borst op de woensdag niet goed aanvoelt dan doe ik één oefening ipv de eventueel geplande twee. Als mijn rug goed aanvoelt dan doe ik er twee ipv de eventueel geplande individuele oefening enzovoort. Ik hoop dat het nu duidelijk is?

[Jurvg]

Dat lukt ook niet in het begin. Dit was een redelijk zware training, maar puur op gevoel. De deadlift ging eigenlijk zo de lucht in. Bench ging ook prima aangezien ik die de dag daarvoor niet extreem had belast, en geen overlap had in deze training. BOR was pittiger omdat ik al twee zware compounds erop had zitten. De verzwaring is eigenlijk hetgeen wat ik normaal met 3x3 ook haal. Maar go with the flow zoals jij het eerder beschreef is dan de juiste bewoording ervoor.

Ik verzwaar niet elke training met een bepaald gewicht (wat niet weg haalt dat ik dit misschien wel zou moeten doen en mij strikt moet houden aan drie fullbody dagen). Als mijn borst op de woensdag niet goed aanvoelt dan doe ik één oefening ipv de eventueel geplande twee. Als mijn rug goed aanvoelt dan doe ik er twee ipv de eventueel geplande individuele oefening enzovoort. Ik hoop dat het nu duidelijk is?

Aha oke duidelijk! thanks

[Aldo Raine]

Aha oke duidelijk! thanks

Mooi dat het nu duidelijk is!

[Aldo Raine]

9.2 Fullbody

Squat
6x6x115kg

Bench press
6x6x85kg

Pull ups
6x6xBw+15kg

Side raises
4x10x12kg

Barbell curls
4x10x40kg

Ab wheel
4x10

Commentaar.
Squats gingen wat stroef. Komt waarschijnlijk door het volume van maandag. Verder ging het goed op de barbell curls na want daar was ik redelijk op. Ach bij een isolatie maakt dat niet uit.

[Pascal Jongejan]

Nette pullups!

[Aldo Raine]

Nette pullups!

Danku PJ.

[Aldo Raine]

9.3 Fullbody

Deadlift
2x6x140kg
2x6x150kg
2x6x160kg

Dips
6x6xBw+20kg

Pull ups
6x6xBw

Close grip bench press
6x6x70kg

Close grip pull ups
6x6xBw

Farmers walks
5x20 meter met 80kg (2x40kg dumbells)

Commentaar.
Zware trainig dus ik denk niet dat ik morgen nog wat ga doen. Lange week achter de rug en elke dag wel rond 05:30 mijn bedje uit. Morgen ook nog dus daarna even rustig aan.

[Aldo Raine]

10.1 Fullbody

Squat
6x6x120kg

Pull ups
6x6xBw+10kg

Dips
3x6xBw+15kg
1x6xBw+20kg
1x6xBw+25kg
1x6xBw+30kg

Bent over row
6x6x90kg

Flyes
6x6x24kg

Wat arm en kuitwerk op 4x10 hierna.

Commentaar.

[Aldo Raine]

Training Hard vs. Training Smart

Here's what you need to know...

•  What better describes your training personality? Are you a detail-oriented training geek who's read all the studies? Or are you an intensity-focused, leave-blood-on-the-bar meathead?
•  Ideally, a combination of both is best, and the key is to find your sweet spot.
•  If you've never been injured you could be a really smart lifter... or you could be just not working hard enough.
•  If you fall too far on one end of the spectrum, answer a few questions honestly and you can trend toward your ideal sweet spot for making progress.

There are a number of ways you might break down the various elements that result in a successful training program, but let's look at a hypothetical "sweet spot" that resides on a continuum between two of these elements. Namely, training smart and training hard.

Meathead vs. Nerd: What's Your Personality Type?

Over the course of my coaching career, I've noticed there are two basic personality types when it comes to lifting weights: Those who seem to prioritize the value of working hard, and those who prioritize the value of working smart. Put another way, some lifters are lead by visceral cues and others by cognitive instincts. On the surface, you might assume that these two strategies might co-exist on some level, and I suspect that on a macro level, they can, but on the micro level (let's say during the performance of a simple lift), I'm not so sure.
After all, we're all familiar with the term "paralysis by analysis," which is simply another way of saying that you can't apply coordinated, maximum, all-out effort against a heavy weight if your brain is tied up in knots. This is why I always tell my clients that the heavier the bar gets, the fewer cues you should have in your head, and the more you should allow "the body to drive the mind" rather than vice versa.
Now of course, it might strike you as odd to think that it's not ideal to be training both 100% hard and 100% smart, but the dynamics of the recovery process dictate this reality. Nevertheless, there have always been those (and CT Fletcher is one popular voice for this notion) who claim "there is no such thing as overtraining." However, if you have even half a brain, you know that this isn't the case. Yes, there are those who train harder than others – muchharder in some cases – but there are both physiological and practical limits to how hard and how much you can, or should, train.
Now of course, it may well be true that many or perhaps even most people should train harder and more often then they currently do, but that doesn't mean there aren't limits. And truth be told, if you forced me to pick which strategy I'd choose if I had to limit myself to only one, I'd pick training hard over training smart. When I think back to the 100 most successful athletes I've either known or coached, they ALL trained very hard, but less than half of them trained in a way that gym geeks would consider "smart."

Finding Your Sweet Spot

So let's come back to the sweet spot. There are a few ways to identify whether or not you should move closer to the "hard" end of the spectrum or the "smart" end. In no particular order they are:
• Identify your instinctive preference. What's more appealing to you, watching a "blood and guts" type training video featuring some jacked up Neanderthal lifting incomprehensible weights, or reading a 5000-word treatise on Eastern-bloc periodization by a leading sports scientist? If you identify more with the first example, move toward the "smart" end of the spectrum. If you find the geek stuff more appealing, you might be better off focusing on hard work.
• How often are you sore and/or injured? Injuries certainly aren't a good thing, and if you've never been injured, it could be a sign that you're training smart. But, and I suspect this is somewhat more likely, it could be because you're not training hard enough. If you're training hard enough to get optimal results, you're going to feel the effects of that training on a fairly regular basis, whether that takes the form of injuries, soreness, or just being "wiped out" from time to time.
• How adaptable are you? Do you painstakingly write out 16-week training plans down to the smallest detail and completely lose your focus when a particular workout doesn't go exactly as planned? If so, you might be a bit too far on the cognitive end of the spectrum. On the other hand, if you train completely by instinct and almost never have a real plan, it's likely that you need to be a bit more thoughtful about your training.
• Would friends call you more of a "Type A" personality, or more of a laid back, easy-going type of person? By this point, I'm sure you can interpret the implications of this particular assessment.

Making The Shift

As you consider the four questions, don't put too much stock in any single one of them. Instead, consider the bulk of the evidence and revise your strategy accordingly. If you've determined that you might be a bit too intellectual about your training, look for opportunities to do something just a bit dumb or reckless – nothing crazy mind you, but maybe it won't kill you to train legs two days in a row, or to do a 50-rep back-off set, even if you're a powerlifter.
And conversely, if this little exercise left you with the impression that maybe you should smarten up a bit, there's certainly lots of great info right here at T Nation. Make it a resolution to read one training article here, every single day, for an entire year. If you manage to do that, you'll be well on your way to a genius-level gym IQ. And don't worry, you won't lose any of your passion – that'll always be there by default.
Clearly, we all need to train both hard and smart, but brawn without brain is a disaster waiting to happen, while brain without brawn leads to disappointment and unfulfilled promise. Like virtually everything else in life, the truth resides in the middle, not on either extreme. So if you're personally in need of some recalibration, take this as your call to action.

[Aldo Raine]

10.2 Fullbody

Stiff deadlift - Shruggs
6x6x110kg - 6x6x110kg

Dips
6x6xBw+25kg

Pull ups
6x6xBw+15kg

Dumbell shoulder press
3x6x28kg
6x30kg
6x32kg
6x34kg
6x6x90kg

Close grip bench press - Barbell curls
4x6x70kg - 4x6x50kg

Commentaar.
Wat supersets gedaan ivm tijdnood en drukte in de sportschool. Was genoodzaakt om in de avond te trainen helaas. Verder een prima training en die deadlift shruggs was erg lekker afgekeken van Vaillant.

[generation_iron]

6x6x90 lijkt me sterk typfoutje denk ik

[rain]

Bent over row 6 x 6 x 90

[Pren]

6x6x90 lijkt me sterk typfoutje denk ik

Lijpe gym wel met 90 kg dumbbells

[generation_iron]

Inderdaad, daar zal een hoop stof op liggen lijkt me

Sterke bor man!

[Aldo Raine]

Was nog van de bent over row inderdaad. Typefoutje.