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  • Aldo Raine
    replied
    De afgelopen weken ben ik met het onderstaande bezig geweest. Ik heb het schema zelf ontwikkeld en het werkt top!

    Week 1-7 Volume Phase.

    Week 1.

    Training 1.
    Squat 5x5x110kg
    Bench press 5x80kg, 5x82.5kg, 5x85kg, 5x87.5, 5x90kg
    Pendlay row 5x80kg, 5x82.5kg, 5x85kg, 5x87.5, 5x90kg
    Incline dumbell press 5x5x30kg
    Chin ups 5x5xBw
    Calve raises/Core 3x15

    Training 2.
    Squat 5x5x90kg
    Romanian deadlift 5x110kg, 5x115kg, 5x120kg, 5x125kg, 5x130kg
    Overhead press 5x5x55kg
    Powercleans 5x50kg, 5x52.5kg, 5x55kg, 5x57.5kg, 5x60kg
    Chin ups 5x5xBw
    Side raises/Tricep extension 3x15

    Training 3.
    Squat 5x95kg, 5x100kg, 5x105kg, 5x110kg, 5x115kg
    Bench press 5x5x80kg
    Pendlay row 5x5x80kg
    Incline dumbell press 5x24kg, 5x26kg, 5x28kg, 5x30kg, 5x32kg
    Chin ups 5x5xBw
    Calve raises/Core 3x15

    Week 2.
    Training 1.
    Squat 5x5x115kg
    Bench press 5x82.5kg, 5x85kg, 5x87.5, 5x90kg, 5x92.5kg
    Pendlay row 5x82.5kg, 5x85kg, 5x87.5, 5x90kg, 5x92.5kg
    Incline dumbell press 5x5x32kg
    Chin ups 5x5xBw
    Calve raises/Core 3x15

    Training 2.
    Squat 5x5x95kg
    Romanian deadlift 5x115kg, 5x120kg, 5x125kg, 5x130kg, 5x135kg
    Overhead press 5x5x57.5kg
    Powercleans 5x52.5kg, 5x55kg, 5x57.5kg, 5x60kg, 5x62.5kg
    Chin ups 5x5xBw
    Side raises/Tricep extension 3x15

    Training 3.
    Squat 5x100kg, 5x105kg, 5x110kg, 5x115kg, 5x120kg
    Bench press 5x5x82.5kg
    Pendlay row 5x5x82.5kg
    Incline dumbell press 5x26kg, 5x28kg, 5x30kg, 5x32kg, 5x34kg
    Chin ups 5x5xBw
    Calve raises/Core 3x15



    Week 3.
    Training 1.
    Squat 5x5x120kg
    Bench press 5x85kg, 5x87.5kg, 5x90kg, 5x92.5, 5x95kg
    Pendlay row 5x85kg, 5x87.5kg, 5x90kg, 5x92.5, 5x95kg
    Incline dumbell press 5x5x34kg
    Chin ups 5x5xBw
    Calve raises/Core 3x15

    Training 2.
    Squat 5x5x100kg
    Romanian deadlift 5x120kg, 5x125kg, 5x130kg, 5x135kg, 5x140kg
    Overhead press 5x5x60kg
    Powercleans 5x55kg, 5x57.5kg, 5x60kg, 5x62.5kg, 5x65kg
    Chin ups 5x5xBw
    Side raises/Tricep extension 3x15

    Training 3.
    Squat 5x105kg, 5x110kg, 5x115kg, 5x120kg, 5x125kg
    Bench press 5x5x85kg
    Pendlay row 5x5x85kg
    Incline dumbell press 5x28kg, 5x30kg, 5x32kg, 5x34kg, 5x36kg
    Chin ups 5x5xBw
    Calve raises/Core 3x15

    Week 4.
    Training 1.
    Squat 5x5x125kg
    Bench press 5x87.5kg, 5x90kg, 5x92.5kg, 5x95, 5x97.5kg
    Pendlay row 5x87.5kg, 5x90kg, 5x92.5kg, 5x95, 5x97.5kg
    Incline dumbell press 5x5x36kg
    Chin ups 5x5xBw+2.5kg
    Calve raises/Core 3x15

    Training 2.
    Squat 5x5x105kg
    Romanian deadlift 5x125kg, 5x130kg, 5x135kg, 5x140kg, 5x5x145kg
    Overhead press 5x5x62.5kg
    Powercleans 5x57.5kg, 5x60kg, 5x62.5kg, 5x65kg, 5x67.5kg
    Chin ups 5x5xBw+2.5kg
    Side raises/Tricep extension 3x15

    Training 3.
    Squat 5x110kg, 5x115kg, 5x120kg, 5x125kg, 5x130kg
    Bench press 5x5x87.5kg
    Pendlay row 5x5x87.5kg
    Incline dumbell press 5x30kg, 5x32kg, 5x34kg, 5x36kg, 5x38kg
    Chin ups 5x5xBw+2.5kg
    Calve raises/Core 3x15

    Week 5.
    Training 1.
    Squat 5x5x130kg
    Bench press 5x90kg, 5x92.5kg, 5x95kg, 5x97.5, 5x100kg
    Pendlay row 5x90kg, 5x92.5kg, 5x95kg, 5x97.5, 5x100kg
    Incline dumbell press 5x5x38kg
    Chin ups 5x5xBw+5kg
    Calve raises/Core 3x15

    Training 2.
    Squat 5x5x110kg
    Romanian deadlift 5x130kg, 5x135kg, 5x140kg, 5x5x145kg, 5x5x150kg
    Overhead press 5x5x67.5kg
    Powercleans 5x60kg, 5x62.5kg, 5x65kg, 5x67.5kg, 5x70kg
    Chin ups 5x5xBw+5kg
    Side raises/Tricep extension 3x15

    Training 3.
    Squat 5x115kg, 5x120kg, 5x125kg, 5x130kg, 5x135kg
    Bench press 5x5x90kg
    Pendlay row 5x5x90kg
    Incline dumbell press 5x32kg, 5x34kg, 5x36kg, 5x38kg, 5x40kg
    Chin ups 5x5xBw+5kg
    Calve raises/Core 3x15

    Week 6.
    Training 1.
    Squat 5x5x135kg
    Bench press 5x92.5kg, 5x95kg, 5x97.5kg, 5x100, 5x102.5kg
    Pendlay row 5x92.5kg, 5x95kg, 5x97.5kg, 5x100, 5x102.5kg
    Incline dumbell press 5x5x40kg
    Chin ups 5x5xBw+7.5kg
    Calve raises/Core 3x15

    Training 2.
    Squat 5x5x115kg
    Romanian deadlift 5x135kg, 5x140kg, 5x5x145kg, 5x5x150kg, 5x5x155kg
    Overhead press 5x5x70kg
    Powercleans 5x62.5kg, 5x65kg, 5x67.5kg, 5x70kg, 5x72.5kg
    Chin ups 5x5xBw+7.5kg
    Side raises/Tricep extension 3x15

    Training 3.
    Squat 5x120kg, 5x125kg, 5x130kg, 5x135kg, 5x140kg
    Bench press 5x5x92.5kg
    Pendlay row 5x5x92.5kg
    Incline dumbell press 5x34kg, 5x36kg, 5x38kg, 5x40kg, 5x42kg
    Chin ups 5x5xBw+7.5kg
    Calve raises/Core 3x15

    Week 7.
    Training 1.
    Squat 5x5x140kg
    Bench press 5x95kg, 5x97.5kg, 5x100kg, 5x102.5, 5x105kg
    Pendlay row 5x95kg, 5x97.5kg, 5x100kg, 5x102.5, 5x105kg
    Incline dumbell press 5x5x42kg
    Chin ups 5x5xBw+10kg
    Calve raises/Core 3x15

    Training 2.
    Squat 5x5x120kg
    Romanian deadlift 5x140kg, 5x5x145kg, 5x5x150kg, 5x5x155kg, 5x5x160kg
    Overhead press 5x5x72.5kg
    Powercleans 5x65kg, 5x67.5kg, 5x70kg, 5x72.5kg, 5x75kg
    Chin ups 5x5xBw+10kg
    Side raises/Tricep extension 3x15

    Training 3.
    Squat 5x125kg, 5x130kg, 5x135kg, 5x140kg, 5x145kg
    Bench press 5x5x95kg
    Pendlay row 5x5x95kg
    Incline dumbell press 5x36kg, 5x38kg, 5x40kg, 5x42kg, 5x44kg
    Chin ups 5x5xBw+10kg
    Calve raises/Core 3x15


    Week 8-12 Deload 3x3.

    Week 8.
    Training 1.
    Squat 3x3x135kg
    Bench press 3x92.5kg, 3x95kg, 3x97.5kg
    Pendlay row 3x92.5kg, 3x95kg, 3x97.5kg
    Incline dumbell press 3x3x38kg
    Chin ups 3x3xBw+10kg

    Training 2.
    Squat 3x3x115kg
    Romanian deadlift 3x140kg, 3x145kg, 3x150kg
    Overhead press 3x3x65kg
    Powercleans 3x65kg, 3x67.5kg, 3x70kg
    Chin ups 3x3xBw+10kg

    Training 3.
    Squat 3x130kg, 3x135kg, 3x140kg
    Bench press 3x3x95kg
    Pendlay row 3x3x95kg
    Incline dumbell press 3x36kg, 3x38kg, 3x40kg
    Chin ups 3x3xBw+10kg


    Week 9.
    Training 1.
    Squat 3x3x140kg
    Bench press 3x95kg, 3x97.5kg, 3x100kg
    Pendlay row 3x95kg, 3x97.5kg, 3x100kg
    Incline dumbell press 3x3x40kg
    Chin ups 3x3+10kg

    Training 2.
    Squat 3x3x120kg
    Romanian deadlift 3x145kg, 3x150kg, 3x155kg
    Overhead press 3x3x67.5kg
    Powercleans 3x67.5kg, 3x70kg, 3x72.5kg
    Chin ups 3x3xBw+10kg

    Training 3.
    Squat 3x135kg, 3x140kg, 3x145kg
    Bench press 3x3x97.5kg
    Pendlay row 3x3x97.5kg
    Incline dumbell press 3x38kg, 3x40kg, 3x42kg
    Chin ups 3x3xBw+10kg


    Week 10.
    Training 1.
    Squat 3x3x145kg
    Bench press 3x97.5kg, 3x100kg, 3x102.5kg
    Pendlay row 3x97.5kg, 3x100kg, 3x102.5kg
    Incline dumbell press 3x3x42kg
    Chin ups 3x3+10kg

    Training 2.
    Squat 3x3x125kg
    Romanian deadlift 3x150kg, 3x155kg, 3x160kg
    Overhead press 3x3x70kg
    Powercleans 3x70kg, 3x72.5kg, 3x75kg
    Chin ups 3x3xBw+10kg

    Training 3.
    Squat 3x140kg, 3x145kg, 3x150kg
    Bench press 3x3x100kg
    Pendlay row 3x3x100kg
    Incline dumbell press 3x40kg, 3x42kg, 3x44kg
    Chin ups 3x3xBw+10kg

    Week 11.
    Training 1.
    Squat 3x3x150kg
    Bench press 3x100kg, 3x102.5kg, 3x105kg
    Pendlay row 3x100kg, 3x102.5kg, 3x105kg
    Incline dumbell press 3x3x44kg
    Chin ups 3x3+10kg

    Training 2.
    Squat 3x3x130kg
    Deadlift 3x155kg, 3x160kg, 3x165kg
    Overhead press 3x3x72.5kg
    Powercleans 3x72.5kg, 3x75kg, 3x77.5kg
    Chin ups 3x3xBw+10kg

    Training 3.
    Squat 3x140kg, 3x145kg, 3x155kg
    Bench press 3x3x102.5kg
    Pendlay row 3x3x102.5kg
    Incline dumbell press 3x42kg, 3x44kg, 3x46kg
    Chin ups 3x3xBw+10kg


    Week 12 Peak Week.
    Training 1.
    Squat 3x3x155kg
    Bench press 3x105kg, 3x107.5kg, 3x110kg
    Pendlay row 3x105kg, 3x107.5kg, 3x110kg
    Incline dumbell press 3x3x50kg
    Chin ups 3x3+10kg

    Training 2.
    Squat 3x3x135kg
    Deadlift 3x160kg, 3x165kg, 3x170kg
    Overhead press 3x3x75kg
    Powercleans 3x75kg, 3x77.5kg, 3x80kg
    Chin ups 3x3xBw+10kg

    Training 3.
    Squat 3x145kg, 3x155kg, 3x160kg
    Bench press 3x3x105kg
    Pendlay row 3x3x105kg
    Incline dumbell press 3x44kg, 3x46kg, 3x48kg
    Chin ups 3x3xBw+10kg

    Leave a comment:


  • Aldo Raine
    replied
    Originally posted by east1977 View Post
    Hoeveel tijd ben jij ongeveer kwijt per training ?
    75 minuten ongeveer.

    Leave a comment:


  • east1977
    replied
    Hoeveel tijd ben jij ongeveer kwijt per training ?

    Leave a comment:


  • Aldo Raine
    replied
    Friday Medium Day
    Squats
    5x105kg
    5x115kg
    5x125kg
    5x135kg
    5x145kg

    Bench Press
    5x90kg
    5x95kg
    5x100kg
    5x105kg
    5x110kg

    Powercleans
    5x55kg
    5x60kg
    5x65kg
    5x70kg
    5x75kg

    Barbell row
    4x10x80kg

    Chins
    8, 8, 8, 8

    Tricep extensions
    3x15x30kg

    Commentaar.



    Monday Heavy Day

    Squats
    5x117.5kg
    5x127.5kg
    5x137.5kg
    5x147.5kg
    3x157.5kg

    Bench Press
    5x92.5kg
    5x97.5kg
    5x102.5kg
    5x107.5kg
    3x112.5kg

    Deadlifts
    5x147.5kg
    5x157.5kg
    5x167.5kg
    5x177.5kg
    5x187.5kg

    Incline Dumbbell Press
    4x10x24kg

    Chins
    8, 8, 8, 8

    Calf Raises
    4x10x180kg

    Commentaar.

    Leave a comment:


  • Aldo Raine
    replied
    Wednesday Light Day
    Squats
    5x95kg
    5x105kg
    5x115kg
    5x125kg
    5x135kg

    Stiff Deadlifts
    4x10x87.5kg

    Overhead Press
    5x55kg
    5x60kg
    5x65kg
    5x70kg
    3x75kg

    Dips
    4x10xBw

    Chins
    8, 8, 8, 8

    Cable Curls
    15x20kg
    15x20kg
    15x20kg

    Commentaar.
    Training van gisteren.

    Leave a comment:


  • Aldo Raine
    replied
    Monday Heavy Day

    Squats
    5x115kg
    5x125kg
    5x135kg
    5x145kg
    5x155kg ging net...

    Bench Press
    5x90kg
    5x95kg
    5x100kg
    5x105kg
    5x110kg

    Deadlifts
    5x145kg
    5x155kg
    5x165kg
    5x175kg
    3x185kg

    Incline Dumbbell Press
    4x10x24kg

    Chins
    Overgeslagen

    Calf Raises
    4x10x180kg

    Commentaar.
    Afgelopen zaterdag een vrijgezellenfeest gehad. Dus van half 12 in de middag op zaterdag tot een uur of 7 de volgende dag zuivere zuiptijd gehad. Dat was ook wel te merken in de training van vandaag.

    Leave a comment:


  • Aldo Raine
    replied
    Friday Medium Day
    Squats
    5x102.5kg
    5x112.5kg
    5x122.5kg
    5x132.5kg
    5x142.5kg

    Bench Press
    5x87.5kg
    5x92.5kg
    5x97.5kg
    5x102.5kg
    5x107.5kg

    Powercleans
    5x52.5kg
    5x57.5kg
    5x62.5kg
    5x67.5kg
    5x72.5kg

    Barbell row
    4x10x80kg

    Chins
    10, 10, 8, 6

    Tricep extensions
    3x15x30kg

    Commentaar.
    Trainig van vorige week vrijdag. Ga gewoon voor de vlakke bench press. Incline is het net niet wat betreft het bankje en de ideale hoogte. Ik zit precies op zo'n tussenhoogte wat betreft de standen waar je hem op kan zetten. Ook de pullovers vervangen voor een row variant.

    Leave a comment:


  • east1977
    replied
    Powercleans gaan goed zie ik

    Leave a comment:


  • ProudPizza
    replied
    Originally posted by Aldo Raine View Post

    Als die zware dag het herstel van de woensdag in de weg gaat zitten. Dan switch ik hem met de medium dag. Dan heb ik twee dagen rust
    Precies, schuiven kan altijd

    Leave a comment:


  • Aldo Raine
    replied
    Nog wat lekkere muziek om te trainen vanaf 04:30

    https://www.youtube.com/watch?v=LMQ8sSvqphg

    Leave a comment:


  • Aldo Raine
    replied
    Originally posted by ProudPizza View Post

    Kan ik me goed voorstellen
    Als die zware dag het herstel van de woensdag in de weg gaat zitten. Dan switch ik hem met de medium dag. Dan heb ik twee dagen rust

    Leave a comment:


  • Aldo Raine
    replied
    Wednesday Light Day
    Squats
    5x92.5kg
    5x102.5kg
    5x112.5kg
    5x122.5kg
    5x132.5kg

    Stiff Deadlifts
    4x10x85kg

    Overhead Press
    5x52.5kg
    5x57.5kg
    5x62.5kg
    5x67.5kg
    5x72.5kg

    Dips
    4x10xBw

    Chins
    8, 8, 8, 8

    Cable Curls
    15x25kg
    15x20kg
    15x15kg

    Leave a comment:


  • ProudPizza
    replied
    Originally posted by Aldo Raine View Post

    Inderdaad. Bovenstaand is de training van gisteren. Ben blij dat ik het morgen rustig aan mag doen wat betreft de benen.
    Kan ik me goed voorstellen

    Leave a comment:


  • Aldo Raine
    replied
    Originally posted by ProudPizza View Post
    Flinke dag die maandag. Maar herstel moet goed zijn met zo'n lichte opvolgende woensdag. Schema ziet er goed uit.
    Inderdaad. Bovenstaand is de training van gisteren. Ben blij dat ik het morgen rustig aan mag doen wat betreft de benen.

    Leave a comment:


  • Aldo Raine
    replied
    Monday Heavy Day

    Squats
    5x112.5kg
    5x122.5kg
    5x132.5kg
    5x142.5kg
    5x152.5kg

    Bench Press
    5x87.5kg
    5x92.5kg
    5x97.5kg
    5x102.5kg
    5x107.5kg

    Deadlifts
    5x142.5kg
    5x152.5kg
    5x162.5kg
    5x172.5kg
    5x182.5kg

    Incline Dumbbell Press
    4x10x30kg

    Chins
    8, 8, 8, 8

    Calf Raises
    4x10x180kg

    Leave a comment:

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