Aldo's Log.

[Aldo Raine]

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.

[Aldo Raine]

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.

[east1977]

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.

[Aldo Raine]

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.

[Aldo Raine]

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

[Eeldesports]

Gaat lekker maatje!

[Aldo Raine]

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.

[Aldo Raine]

Gaat lekker maatje!

Hehe dank!

[Nocerino]

Goed bezig maatje!

[Aldo Raine]

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.

[Aldo Raine]

Goed bezig maatje!

Dankje honnepon!

[Aldo Raine]

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.

[Aldo Raine]

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.

[Dexie]

Lekkere dl maat! Goed bezig!

[Gus]

Gefeliciteerd met je 75kg military press maatje! Zeker helemaal high van de endorfine daarna?