hahaah thx! ben ook wel een kl***zak om mee te trainen hoor, veel te serieusSterke Squats man.
Goed bezig, zo in je ééntje.
Dude, Ajax-Feyenoord is tegenwoordig echt geen wedstrijd meer waarvoor je thuis moet blijven. Er zijn betere clubs in Rotterdam
Zit altijd in de arena man
Maar gasten, dit wat voor de rug-deadlift dag?
Week 1
Deadlift (75%): 1x2 @ 202.5 kg
Speed deadlift (60%): 8x3 @ 162.5 kg (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 2
Deadlift (80%): 1x2 @ 215 kg
Speed deadlift (65%): 8x3 @ 175 kg (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 3
Deadlift (85%): 1x2 @ 230 kg
Speed deadlift (70%): 6x3 @ 190 kg (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 4
Deadlift (90%): 1x2 @ 242.5 kg
Speed deadlift (75%): 5x3 @ 202.5 kg (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 5
Deadlift (80%): 3x3 @ 215 kg
Speed deadlift (65%): 3x3 @ 175 kg (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 155 kg
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5
Week 6
Deadlift (85%): 1x2 @ 230 kg
Speed deadlift (70%): 3x3 @ 190 kg (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 170 kg
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5
Week 7
Deadlift (90%): 1x2 @ 242.5 kg
Speed deadlift (75%): 3x3 @ 202.5 kg (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 182.5 kg
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
Week 8
Deadlift (95%): 1x2 @ 257.5 kg
Speed deadlift (70%): 3x3 @ 190 kg (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 195 kg
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
Week 9
Deadlift (97.5%): 1x1 @ 262.5 kg
Speed deadlift (70%): 2x3 @ 190 kg (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 195 kg
Stiff-leg deadlift: 2x5
Week 10
Deadlift (100%): 1x1 @ 270 kg
Speed deadlift (60%): 2x3 @ 162.5 kg (rest as needed b/w sets)
