Aldo's Log.

[rain]

Zal er morgen even op reageren via Pm.

Mag ook hier hoor,dat vinden andere mensen ook wel interressant,waaronder ik.

[Aldo Raine]

Mag ook hier hoor,dat vinden andere mensen ook wel interressant,waaronder ik.

Oke ook goed.

Dag East,

Zoals beloofd even een toelichting. Ik train de laatste tijd in een fullbody vorm of een split Ub/Lb. Hiervoor trainde ik altijd in een 6 of 3 dagen push/pull/legs. Ik begon altijd met een van de grote drie die ik puur op powerlifting pakte. Hierna pakte ik twee andere oefeningen die ik meer op een bodybuilding manier pakte. Aangezien ik nu in fullbody train heb ik vaak met meerdere grote oefeningen te maken. Daarom pak ik vaak de grotere compounds op 2x8x85 om daarna over te gaan richting het kracht gedeelte van 3x3 of 3x5. Dit is eigenlijk een soort van zelf ontwikkelde manier van trainen wat goed aanslaat bij mij persoonlijk. Als je nog vragen heb hoor ik het wel!

Mike O'hearn legt het in de onderstaande video's goed uit misschien dat het hierdoor wat duidelijker voor je word.


Mike O'Hearn Power Lifting Program - Bodybuilding.com - YouTube

Mike O'Hearn Power Bodybuilding Back - Bodybuilding.com - YouTube

This back workout is centered on some crazy-ass, heavier-than-hell deadlifts and only two secondary lifts: one-arm rows and pulldowns. After you finish these deadlifts, that's all you're going to have left in the tank. Trust me.

This is one example of a Power Bodybuilding workout. Your weights and reps will change depending on where you are in the 12-week program.

Follow that program to the letter, and you too will end up with a big S stamped across your chest.

The deadlift is the best lift in weightlifting. It hits EVERYTHING. It's the superhero lift, the beast lift, the man lift. You can cheat a squat by not going deep, but with the deadlift, there's no cheating. You just grab hold of that bar and rip it from the ground like a freakin' caveman.

Take your time. Warm up slowly. Conserve energy. Don't rush through this. Save your energy for the heavy weights. Wait till you hit the working sets before you really work it.

I don't use straps. You can't use 'em in competition, why use 'em here? I switch grip every set. I don't listen to music. I don't need that to get psyched. I like the noise of the weight. I like feeling the heavy weight tear down my fibers. Go heavy enough, and the next day, you'll feel everything hurting - but in a good way.

It's not a slow pull for me. I rip it up. People ask, "Aren't you going to hurt your back?" but I don't know why people think that way. I don't get hurt. I don't worry. I just destroy the weight. It's not the other way around.

When I deadlift, I'm already putting density and thickness in the mid-back. The one-arm rows hit the lower and outer lat. Beautiful exercise to give you nice wingspan.

Take a wide-screen grip for pull-downs. You know how to do pull-downs, don't you? If you don't, I'm going to come through that screen and slap you silly. Do pull-downs to the chest instead of behind the neck. You get a longer pull down to the chest, more of a squeeze.

Ready? Go out and be great.

Mike O'Hearn Power Bodybuilding Legs - Bodybuilding.com - YouTube

Everybody asks me, "How do you, at 6-foot-3, 260 pounds, have such large legs?" That leg size comes from squatting. That's really the only exercise that's going to give you that thickness, that size, that density that you need.

Mind you, I don't use straps or belts. I just squat and I squat correctly.

This is one example of a Power Bodybuilding workout. Your weights and reps will change depending on where you are in the 12-week program.

Follow that program to the letter, and you too will end up with a big S stamped across your chest.

If you think this is too intense for you, remember Wolff's Law: The bones of a healthy person will remodel themselves over time to become stronger as they adapt to the increased resistance of blunt force trauma. Your body will adapt to become super human, the total package.

I don't stretch before squatting. I stretch out in the movements, in the hole, the bottom. I'll sit there for a second, wiggle around, get comfortable, and push some blood in there. If you start working out without blood in the muscle - well, that's how people injure themselves.

I put the bar between my traps and rear delts with a wider-than-shoulder-width grip. When I drop, I sit into the hole. I don't want half reps. You don't half bench. Why half squat?

I believe in full recovery between sets. I take as long as I want; I don't rush. This full-body exercise is a mass-builder-from-within. It makes you superhuman.

On the leg press, go deep in the hole. Take your time on this one too. Recover a bit, but every two minutes, get in there and do reps into the hole. Use proper form and full range of motion. That way, you don't get injured.

For leg extensions, definitely bring it all the way to the top and squeeze, even hold it for a second. At this point, you're done. You're going to be able to wobble home ... I guess.

This is a big head game. You gotta be mentally ready for this. It's a tough workout, but I've got faith in you. If I can do this, anybody can do this. But, this is about you. It's not about the contest you're doing, the judges, your friends, your parents, your girlfriend or your boyfriend. It's about you. C'mon man, dig deep. Get into the gym. Make it happen. Try this out.

Who doesn't love leg day?

Mike O'Hearn Power Bodybuilding Chest - Bodybuilding.com - YouTube

I do powerlifting and bodybuilding together. It's a hybrid workout that builds shocking chest strength. These are heavy weights, so use good form - but don't be afraid to go big.

This is one example of a Power Bodybuilding workout. Your weights and reps will change depending on where you are in the 12-week program.

Follow that program to the letter, and you too will end up with a big S stamped across your chest.

I don't go 10-to-12 reps like a lot of people do. Here's my little trick: I do low reps but a lot of sets. I like the poundage. I'm partial to free weights, but even with machines, I'll just go heavy for 5-to-6 reps, even when I'm preparing for a bodybuilding show. I let diet do the rest.

When I go light, I fade away. Supermen don't fade away. I'm a natural bodybuilder, always have been. Keep the weights heavy if you're a natural bodybuilder and want to build that extra size.

I start my chest workouts with incline presses to target upper chest. I go heavy - of course - but don't arch much. I bring it down in a nice, controlled motion. But the upstroke is an explosion.

For flat bench dumbbell press, use a spotter to help save your back. Watch your form here. Don't swing or bounce it. Take it down nice and slow and then pump it up.

Next up, flyes. You want to take your arms far out to the sides, stretching your chest. Again, keep it heavy. And that's it. But your chest will be annihilated, trust me.

I rest 3-to-5 minutes between sets. This may seem like a lot but I want to recover completely when I'm training for power and strength. The body needs it. Despite such long breaks, the pump remains. Credit - or blame - the poundage. It's tearing down the chest; the fibers are just getting torn up right now, in a good way.

To sum up, go heavy, heavy, heavy. You're going to love having that extra strength.

Don't be me. Be better than me.


Groetjes Aldo.

[Aldo Raine]

23.5

Bench press
2x5x90kg
3x3x100kg

Dumbell Row
2x5x34kg
2x5x38kg
1x3x40kg

Cable Flyes
4x8x30kg

Latt pulldown
4x8x80kg
2x8x+20kg

Shoulder press
4x8x55kg

Commentaar.
Een iets rustigere training aangezien ik vandaag vrij futloos was. Verder de dumbell row gepakt vanwege een zure onderrug en de 3x3 bench ben ik ook tevreden over. Komt langzaam weer terug met deze oefening. Paar weken niet gedaan en wat kleine techniek veranderingen toegepast. Misschien morgen als ik tijd heb nog wat schouder, armen en buik werk in combinatie met cardio.

[mascotte]

Mike o hearn wat een geile bruut sterke fucker is dat toch .

als je hem hoort praten dan wil je gewoon de gym ingaan .

[Aldo Raine]

Ja klopt. Zijn kanaal is ook een aanrader!

[Fitt God]

Lekkere chick & track #495. Je trainingen zien er goed en doordacht uit.

[Aldo Raine]

Lekkere chick & track #495. Je trainingen zien er goed en doordacht uit.

Dankje fitte god. Goed te doen dat nummer met een biertje in de zon. Zei ik nou bier op dit forum!?

[pescatore]

Dankje fitte god. Goed te doen dat nummer met een biertje in de zon. Zei ik nou bier op dit forum!?

Jij drinkt zomaar een biertje met dit weer? Ik zal het niet doorvertellen aan de echte, ambitieuze kampioenen op dit forum maar dit gaat wel ver hoor! Laat het niet weer gebeuren, je zit zeker ook met zakken chips op de bank he, zo ben jij wel en drinkt slagroom rauw uit het pak.

[akito]

Gaat lekker maatje, ga zo door

[antma]

Slagroom rauw uit een pak is niks mis mee hoor, deed dat toen ik keto deed goede vetbron

[Aldo Raine]

Gaat lekker maatje, ga zo door

Haha bij jou ook. Moeten nog een keer samen trainen.

Slagroom rauw uit een pak is niks mis mee hoor, deed dat toen ik keto deed goede vetbron

Niks mis mee inderdaad. In de cut ook altijd gewoon volle zuivel producten.

Jij drinkt zomaar een biertje met dit weer? Ik zal het niet doorvertellen aan de echte, ambitieuze kampioenen op dit forum maar dit gaat wel ver hoor! Laat het niet weer gebeuren, je zit zeker ook met zakken chips op de bank he, zo ben jij wel en drinkt slagroom rauw uit het pak.

Het waren zelfs twee lekkere corona's.

[antma]

Coronas en desperado enige bier wat ik echt lrkker vind

[Aldo Raine]

24.1

Bench press
8x80kg
8x85kg
5x90kg
5x95kg
3x3x100kg

Barbell Row
8x70kg
8x75kg
8x80kg
5x85kg
3x3x90kg

Dips
3x6+30kg

Pull ups
3x6+15kg

Shoulder press
8x50kg
8x55kg
5x60kg
3x3x65kg

Shruggs
4x8x80kg

Skullcrushers - Barbell curl superset
4x8x8x50kg

Commentaar.
Aardig zware training vooral op de eerste 5 oefeningen. Rustig opgebouwd en daarna 3 sets proberen te toppen. Geen extreme max opgezocht aangezien het vrij rustig was vanochtend vroeg en de enige spotters waren een paar bejaarden. Dat gaat hem niet worden natuurlijk.

[rain]

Mooie training, nu eerst een biertje?

[Aldo Raine]

Mooie training, nu eerst een biertje?

Nee doordeweeks sowieso nooit he