Trainingen week 22/2017
Training Monday 29 .05.2017 Intensity Day
Exercises for overall shoulder health & warming up:
Band Pulls with Thera-Band tube silver.
Primary Exercise:
Bench Press: 20x20, 2x5x70, 5x100, 5x130 & 5x1x165kg.
Secondary Exercise for Muscle Balance (opposite movement from bench press):
Wide Grip Seated Rows with Band (60mm): 5x20
Training Thursday 01.06.17 Volume Day.
Exercises for overall shoulder health & warming up:
Band Pulls with Thera-Band tube silver.
Primary Exercise:
Bench Press: 20x20, 2x5x70, 5x100 & 5x5x130kg
Secondary Exercise for Muscle Balance (opposite movement from bench press):
Wide Grip Seated Rows with Band (60mm): 5x20
Daily additional Excerises: Band Pulls & Bodyweight Squats
Comment: 3 September is het NK Classic Bench Press en dat is over zo´n 12 weken. Zodoende begonnen met de voorbereiding.
Ik heb gekozen voor de powerliftingversie van de Texas Methode van Starting Strength die wederom gebaseerd is op de "power & pump" Methode van Dough Hepburn
*
Je doet 2x per week bankdrukken. Een intensity day met 5 Singles en een volume day met 5x5. Bij de Singles start je met 90% en met 5x5 op 70% van je 1RM. Ik heb 185kg als 1RM genomen.
Verwar Singles overigens niet met maximaal beurten...je doet weliswaar heavy Singles mar begint op 90% en verhoogt elke week het gewicht. Op de intensityday simuleer je de wedstrijddag...vandaar de Singles en alle Singles worden ook paused gedaan. Op de volumeday mogen de sets (gecontroleerde) touch & go beurten zijn.
Doelstelling: heel blijven en een nieuw wedstrijd pr raw voor elkaar krijgen.
* Dough Hepburn deed in eerste instantie 5x1 en 5x5 achter elkaar in dezelfde workout maar gaf later toe dat dit overkill was en dat het beter was dit te splitsen in twee verschillende workouts.
http://startingstrength.com/articles/texas_method_rippetoe.pdf
Hier legt Mark Rippetoe uit waarop TM is gebasseerd.
We call the program The Texas Method, because we are in Texas and it is a Method – a very good one that has proven itself for years. It was originally based on Doug Hepburn’s classic bench press workout, as told to me by Bill Starr many years ago. Hepburn was said to do 5 heavy singles across followed by 5 sets of 5 reps. I tried applying this schedule to our workouts on the bench and the squat, and found that we couldn’t recover from the combination of volume and intensity, so we tried splitting the workout into 5 sets of 5 the first day (Monday, it happened to be) and the singles across on the second day (Friday, it was). This didn’t seem right, the singles by themselves, so we started using one heavier set of 5 on Friday, and the combination worked better for us than the murderously long horrible thing Hepburn was supposed to have done. I’m sure it worked for Doug his way, but our way worked pretty well for us mortals.
