Het doel is om lineaire progressie te boeken op de grote lifts. De assistance oefeningen verhoog ik gewoon wanneer 't goed voelt!
Zoals jullie zien bevat t schema minder volume dan voorheen.
LB1
Deadlift
10 x 20
8 x 60
8 x 80
6 x 100
3 x 115
2 x 3 x 125
Squat
10 x 20
10 x 40
8 x 60
8 x 80
4 x 8 x 85
Dumbell SLDL
3 x 10 x 36 kg korte rust.
Leg press
12 x 180
3 x 12 x 190
Lunges
A lot. + 26 kg
Calves Smith machine
6 x 12-15 x 60 kg
LB2
Squat
10 x 20
10 x 40
8 x 60
5 x 80
5 x 5 x 92,5
Deadlift
8 x 60
6 x 87,5
3 x 6 x 107,5
Hack squat
3 x 10 x 45 kg
Leg curls
8 x 40 + 2 x 10 x 35
Lunges
3 x 20 x 26 per hand
Calves SS Ab wheel
4 x 12 x 65 SS 4 x 10
Romanian sit-ups (bench)
3 x 15 x 14 kg
UB1
Schouders opwarmen
Bench press
12 x 20
10 x 40
8 x 60
4 x 6 x 67,5 kg
BOR
4 x 8 x 65 kg
Dumbell shoulder press
4 x 8-10 20 kg
Dumbell one arm row
3 x 10 x 36 kg
Incline dumbbell press
8 8 6 x 28 kg + 1 x 7 x 26 kg
Pull-ups
4 sets
Push ups
3 – 4 sets
Tricep overhead extensions/dips/cable push down
Alternating dumbbell curls/barbell curls
Front raises/rear delt raises
UB2
Schouders opwarmen
OHP
10 x 20
8 x 30
5 x 5 x 37,5
Weighted pull-ups
8 x bw
5 x 7 + 6
Bench press
4 x 8 x 57,5
T-bar row
12 11 10 x 50
Incline dumbbell press
10 9 8 x 26
One-arm dumbbell rows
3 x 10 x 36
Dips
10 9 8 8
Barbell curls
2 x 10 x 25 kg + 1 x 8 x 25 kg > 1 x 6 x 20 kg
Rear delt flyes
3 x 10 x 6
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