Aldo's Log.

[Pren]

Tip: Meer sets en minder reps voor power cleans. Door de explosieve aard van de oefening is een lange set op een gegeven moment te vermoeiend. Dan haal je niet meer de benodigde explosiviteit en dan is het nut van die oefening (het behouden/vergroten van je explosieve kracht) weg. Dat zou, zeker nu je serieuzer aan rugby doet, zonde zijn.

[Aldo Raine]

Tip: Meer sets en minder reps voor power cleans. Door de explosieve aard van de oefening is een lange set op een gegeven moment te vermoeiend. Dan haal je niet meer de benodigde explosiviteit en dan is het nut van die oefening (het behouden/vergroten van je explosieve kracht) weg. Dat zou, zeker nu je serieuzer aan rugby doet, zonde zijn.

Goede tip. 3x8 voelde ook als cardio aan. 5x3 it is.

[east1977]

powercleans is leuk maar ik vind al die oefeningen altijd lastig uit te voeren denk beetje motorisch gestoord. Hoe weet je of je uitvoering goed is?
Wel leuk dat je meer rugby gaat doen, zou ook wel iets voor mij zijn.

[pescatore]

Ziet er goed uit!

[Aldo Raine]

powercleans is leuk maar ik vind al die oefeningen altijd lastig uit te voeren denk beetje motorisch gestoord. Hoe weet je of je uitvoering goed is?
Wel leuk dat je meer rugby gaat doen, zou ook wel iets voor mij zijn.

Veel YouTube gekeken hè. Zo die ik dat altijd bij een nieuwe oefening.

Ziet er goed uit!

Danku Pesc.

[Aldo Raine]

Flexible Training For Faster Gains 3 Ways to Master Autoregulation

Here's what you need to know...

1. Plowing through a training program is good in theory, but when energy and recovery are lagging you need to be flexible and tweak the plan for your needs.
2. Use "rate of perceived exertion" to assign values to your efforts. Your weight training efforts should never be below a six.
3. Use the +2/-2 method to add or remove two reps from your workout plan depending on how you're feeling.
4. Learn the force velocity curve to know how heavy you should be going given the speed and explosiveness you're planning for your workout.

Your Body Knows. Listen To It.

Our bodies already know about autoregulation. They do it every second of every day.
Cells, tissues, organs, and organ systems respond to environmental changes. Climb a mountain at high elevation and your blood vessels will dilate in response to the lack of oxygen to carry more blood and O2 to your organs.
Sleep in a cold room and your body temperature will rise. Eat a meal and your endocrine system will release hormones to accommodate the nutrients.
Your body adapts to what you throw its way. And when it comes to training, you can do the same by planning for flexibility in your workouts.
You can get strong, shredded, and athletic by adjusting your training to accommodate your environmental stresses.

Autoregulation and Strength Gains

It's not just an excuse to take it easy. The extent of your gains will depend on your ability to regularly accommodate daily fluctuations in energy, focus, and intensity in your training within the structure of your program.
Whatever training program you're doing, you need to be able to adapt and respond to it on the fly. That's what autoregulation is all about.
Yes, follow the structure of a periodized program. But within that periodized program, allow for tweaks and adjustments as if they're built-in. Build them in.
Factors like sleep, nutrition, and stress play huge roles in your performance no matter what exercise selection, sets, reps, and intensity you planned for in advance.

Related:  Beating Stress to Build Muscle

Instinctively, you already have a sense of autoregulation. You can usually tell when your energy has tanked or your drive is out of whack, and you know when you've pushed yourself too hard for what you had to give.
But to confirm that instinct, there's some credence to autoregulation. A recent study examined the effect ofautoregulatory progressive training (APRE) versus linear periodization using college athletes. It found APRE to be more effective than linear periodization for increasing the bench press and squat.

Planned Flexibility: 3 Forms of Autoregulation

It's not as hippie-dippy as it may sound. You're not just letting yourfeelings determine the course of your workout. There are three calculated ways to use autoregulation in your training.
1.  RPE



You've probably heard of RPE (rate of perceived exertion) before, but have you actually used it?
You assign numerical value to your effort, and as a lifter you aim for somewhere between a 6 and an 8. Don't do strength, explosive, or power work if you can't muster up enough energy to at least train at a 6. Ideally, you'd train at a 7 or 8 most of the time.
Sure, you need to put in serious work, but not at the cost of progress. And that's exactly what happens when you train fatigued, don't put in enough effort, and then top it off with more fatigue. Recovery will take longer and gains come slower.
RPE isn't perfect, especially for novice lifters who aren't used to fatigue or aching and burning in the muscles. But practice recording RPE after your sets to see how hard you regularly tend to push it.

Related:  How to Modulate Intensity

You'll see patterns surface associated with training time of day, neural demands, nutrition, training volume, and overall periodization. Then you can autoregulate your program based on those associations and stay within the framework of your progression.

2.  The +2/-2 Method

The +2/-2 method gives you the freedom to add or subtract two reps from your training plan. This is the easiest method to adapt on the fly. You don't have to psych yourself out during a bad day, which may happen with the RPE scale.
So if your last working set is supposed to be 5 reps at 85% of your 1RM and you're demolishing your workout, you're free to add two more reps and go up to 7.
If your lift makes a tortoise giggle at your sluggish bar speed, drop it down to 3 and call it a day. You're not being a wuss; you're "investing in your next training session" as Christian Thibaudeau says.

+2/-2 Sample Progression

Week 1 squat: Warm-up, 1x8, 1x6, 1x4 (+2/-2 reps)
Week 2 squat: Warm-up, 1x7, 1x5, 1x3 (+2/-2 reps)
Week 3 squat: Warm-up, 1x6, 1x4, 1x2 (+2/-2 reps)
Week 4 squat: Warm-up, 1x5, 1x3, 1x1 (+2/-2 reps)
Allow your reps to fluctuate slightly and you'll be able to make the strength adaptations you're aiming for within your program.
Tip: Don't miss reps. If you're pushing for two more reps and you miss them, then you misjudged your abilities.

3.  The Force Velocity Curve



Use the force velocity curve to determine the best load for the intentions of your workout.
If you're doing box jumps, speed work, and plyo then keep your weight light and focus your attention on being explosive. The intensity comes from the speed at which you're moving.
If the goal is heavy strength work, the intensity is already built-in with the load you're lifting.

Related:  Explode Your Deadlift

If you're training too heavy for the pace you're expecting to move, you may be doing more harm than good. That said, if you're absolutely geared to destroy a set within your capabilities, you can push a little bit harder and blast out an extra rep or two.
Don't continuously go above and beyond ramping sets, especially when velocity is a factor in your training. And if you're peaking for a competition be as conservative as possible and go for only your prescribed reps.

Adjustments for the Advanced

The more experienced you are the more judicious your flexibility will become within your training programs.
While it sounds "hardcore" to suck it up and slog through every workout regardless of the way you feel, maturity means using your head and preventing the overuse injuries and bottomless fatigue before they set in.
Life is too chaotic to be determined by perfect percentages and precise repetitions. Take a cue from nature: Allow for autoregulation so that you can have more good days and be able to push yourself harder when you have them.

Resources

1. Baechle, T. (2008). Resistance Training. In Essentials of strength training and conditioning (3rd ed., p. 401). Champaign, IL: Human Kinetics.
2. Mann, Bryan, John Thyfault, Pat Ivey, and Stephen Sayers. "The Effect of Autoregulatory Progressive Resistance Exercise vs. Linear Periodization on Strength Improvement in College Athletes." The Journal of Strength and Conditioning Research. NSCA, 1 July 2010. Web. 2 Mar. 2015.

[Aldo Raine]

Bovenstaand vond ik wel een interessant stuk om te delen. Verder trainingen gaan goed nieuw PR op de squat en bench press. Oude pr's stonden op 140 en 110kg maar dat is al weer van een tijd geleden. 170 en 125 it is Ik doe het normaal nooit maar het was te lang geleden en ik ben kwa kracht flink vooruit gegaan.

[Naruto rulezz]

Dat zijn grote verbeteringen inderdaad !, gaat erg goed hier zo, had ook niks anders verwacht.

[mohwhip]

oh oh niet meer super veel om terug te lezen :P

[Aldo Raine]

Dat zijn grote verbeteringen inderdaad !, gaat erg goed hier zo, had ook niks anders verwacht.

Bedankt man!

oh oh niet meer super veel om terug te lezen :P

Nee klopt, niet heel actief meer.

[Aldo Raine]

Squats, Pullovers and Milk

Iemand bekend met het onderstaande? Ziet er wel heel sick uit.

Years ago, a fool proof method of bulking up was discovered. And yet gaining weight is a major problem with bodybuilders today because the old method somehow got lost in the shuffle. It’s too bad, because gaining weight is really no problem. Bulking up is far and away the easiest part of bodybuilding.

If you want to make use of some old gold and really apply yourself, you can gain lots of weight. If you want to quit scratching around for something new for a couple of months, you can get as bulky as you want.

Let’s review the old method, and then we’ll outline a program for you. We can sum up the essentials very quickly. Squats and milk. That’s the gist of it. Heavy squats and lots of milk and never mind if the principle is years old. If you’re in doubt, let me tell you this. I get scores of letters from lifters around the country who’ve tried the squats and milk program. They all say the same thing. They gained more weight in a month on the squats and milk than they had in a year or more on other types of programs.Gains of twenty to thirty pounds in a month are not uncommon. If you don’t gain at least ten pounds a month you’re doing something wrong.

Lets take it piece by piece. We’ll start with the milk bit. The bodybuilders who don’t gain well on milk usually fail because they misunderstand the instructions to drink a lot of it. I’ve met a few men who thought a couple glasses was a lot. That’s not what I mean. When I say a lot of milk, I’m talking about a gallon or so a day. A gallon of milk a day may sound excessive, and perhaps it is, but it’s a sure guarantee of fast gains.

You can even soup up the milk a bit by adding a few items to it; like a day’s supply of protein supplement, some ice cream or maybe some skim milk powder. Either way, just make sure you drink a gallon a day. The other essential to the program is the squat. This, like the milk, is often badly misunderstood. Let’s outline a bulking up routine for you, and discuss the squat in it’s proper place in the program.

You should start your program with a brief warmup. Spend about five minutes bending and twisting, doing light repetition snatches or cleans, sit-ups, running in place, and so on. Don’t wear yourself out on the warmup. Just get your blood moving and a good feeling about the whole thing. Your first exercise is the press behind the neck. Do three sets of twelve reps. Don’t be frightened by the relatively high reps, and don’t be stampeded into using low rep stuff. The value of low reps has been greatly exaggerated. Moderately high reps, properly used, provide umpteen times the growth stimulation, and are so much better for your health that comparisons become ridiculous.

Do the presses in strict style with a medium width grip. Work hard on them and try to force the poundage way up. There’s no use kidding yourself on this or any other exercise. If you use baby sized weights, then you can expect baby sized muscles. It’s as simple as that and there’s no way out of it. If you want respectable deltoid, trapezius, and triceps development, then you’ve got to work up to about three-quarters of your body weight for the twelve reps. That means around 105 pounds for a 140 pound man, 120 pounds for a 160 pound man, 150 pounds for a 200 pound man, and so on. Nothing less will do. If you think it will, forget it.

The biggest fallacy in weight training is the foisted notion that you can build big powerful muscles without hard work on heavy weights. You can’t do it, brothers, and you’re wasting your time trying. If you’re not gaining like you should, give your training poundages a long hard look. The fault may be entirely yours. Take a short rest after the presses. The next exercise is the big one, the key to the whole thing, the squat. You’ll do one set of twenty reps, in puff and pant style, with all the weight you an handle.

Twenty rep squats are the solution to everybody’s weight gaining problems. They’ll stimulate growth beyond belief if you work hard enough on them. Warm up your knees with a few free squats and then start right in on the heavy stuff. Take three huge gulping breaths between each rep. Hold the last breath and squat. Blast the air out violently as you come erect. Hold your head up and keep your back as flat as possible. Don’t go below parallel position. You should use a weight so heavy that the last five reps are doubtful. I continually get letters from trainees complaining about their slow gains in bodyweight. Eventually I find out they’re using weights in the squat that an old lady with arthritis could lift. You’ve gotta force the poundage. 150% of your bodyweight for twenty reps is rock bottom minimum. That means 300 pounds for a 200 pound man. And remember, that’s a minimum figure. You should figure on going well above that.

As soon as you finish the squats, do twenty pullovers with a light weight. Twenty pounds or so is plenty. All you want to do is give your rib box a good stretch. The next exercise is the bench press. This exercise has been published enough so that you shouldn’t need any special instruction on it. Do three sets in a rather loose style. The next exercise is bent over rowing. Do three sets of fifteen in very strict style. Rest your forehead on a block or lean it against a post or something to make sure you don’t cheat. Use a medium width grip and pull the bar to your lower abdomen.

The next exercise is the stiff legged deadlift. One set of fifteen reps. Do the deadlifts standing on a bench or a high block so that you can go all the way down without the plates hitting the floor. Concentrate on a full extension and contraction of your lower back. Don’t set the weight down when you finish the fifteen reps. Stand erect and do shoulder shrugs until you grip gives out. You should be able to get at least a dozen shrugs out of it. Do another set of light pullovers, twenty reps, after the deadlifts and shrugs.

That completes the program, and it looks like this:

1. Press behind neck 3 x 12
2. Squat 1 x 20
3. Pullover 1 x 20
4. Bench press 3 x 12
5. Rowing 3 x 15
6. Stiff legged deadlift 1 x 15
7. Pullover 1 x 20

Work hard on all the exercises, and work to your limit on the squats. Drink milk as suggested earlier. Get lots of rest and sleep. Maintain a calm, tranquil mind and start saving your money. You’ll need it to buy bigger clothes. In other articles, John McCullum stressed the importance of forcing the poundage on the squat. He said to add five pounds every workout!

from “Strength & Health“, November 1968. By John McCallum

[Pren]

Sounds like shit to me.

[Aldo Raine]

Sounds like shit to me.

Verklaar mijn vastgeroeste stronglifts fanaat?

[inferno_0666]

Iemand bekend met het onderstaande? Ziet er wel heel sick uit.

1. Press behind neck 3 x 12
2. Squat 1 x 20
3. Pullover 1 x 20
4. Bench press 3 x 12
5. Rowing 3 x 15
6. Stiff legged deadlift 1 x 15
7. Pullover 1 x 20

Een blik op dat programma en ik wist al waar het over ging.

Ja, het is geen makelijk programma maar het is wel een leuke uitdaging vanwege het mentale aspect. Want tijdens die squat set vindt er een conflict plaats in je hersenen. Een deel van je wilt ermee stoppen en dat is een obstakel dat je moet zien te overwinnen.

De traditionele manier is dacht ik om hetzelfde gewicht aan de stang te hangen waarmee je normaliter 10 reps doet en dan 20 reps eruit te persen. Voor velen is dat echter iets te hoog gegrepen, vooral als je al een tijdje bijvoorbeeld 5x5 hebt gedaan. Want dan is het best een omschakeling. Als alternatief kun je ook gewoon opbouwen door met een lager gewicht die 20 reps te doen en elke week gewicht erbij optellen.

Het zuipen van bijna 4 liter melk per dag is mijns inziens wel wat achterhaald. Je krijgt inderdaad extra kcals binnen en je gewicht gaat daardoor omhoog, maar vaak komt er onnodig veel vetmassa bij. Met de kennis van tegenwoordig is het prima mogelijk om een strak voedingsplan in elkaar te zetten met een betere balans tussen de macro's.

[Aldo Raine]

Een blik op dat programma en ik wist al waar het over ging.

Ja, het is geen makelijk programma maar het is wel een leuke uitdaging vanwege het mentale aspect. Want tijdens die squat set vindt er een conflict plaats in je hersenen. Een deel van je wilt ermee stoppen en dat is een obstakel dat je moet zien te overwinnen.

De traditionele manier is dacht ik om hetzelfde gewicht aan de stang te hangen waarmee je normaliter 10 reps doet en dan 20 reps eruit te persen. Voor velen is dat echter iets te hoog gegrepen, vooral als je al een tijdje bijvoorbeeld 5x5 hebt gedaan. Want dan is het best een omschakeling. Als alternatief kun je ook gewoon opbouwen door met een lager gewicht die 20 reps te doen en elke week gewicht erbij optellen.

Het zuipen van bijna 4 liter melk per dag is mijns inziens wel wat achterhaald. Je krijgt inderdaad extra kcals binnen en je gewicht gaat daardoor omhoog, maar vaak komt er onnodig veel vetmassa bij. Met de kennis van tegenwoordig is het prima mogelijk om een strak voedingsplan in elkaar te zetten met een betere balans tussen de macro's.

Dat gehele gomad is ook overdreven natuurlijk. Ik bedoelde inderdaad zoals jij zegt het mentale aspect wat mij uitdagend lijkt. Ik ga het misschien wel proberen En proberen om het geheel te loggen. 20x110 squat zal dan wel een uitdaging worden.