- Lid sinds
- 18 dec 2006
- Berichten
- 56.619
- Waardering
- 17.420
- Lengte
- 1m72
- Massa
- 105kg
- Vetpercentage
- 15%
Herkuul's weg naar de gym
- Topic starter herkuul
- Startdatum
- Recente activiteit Recente activiteit:
- Reacties 1.760
- Weergaven 70.226
- Volgers 29
-
- Tags
- gym
marina1975
Never give up!
Super Mod
Elite Member
10 jaar lid
Voeding
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 3 feb 2013
- Berichten
- 34.007
- Waardering
- 18.479
- Lengte
- 1m68
Dat dood zijn nadien ken ik wel ja.Train alles wel graag, kijk er altijd wel beetje tegenaan om benen te doen, vind de zwaarste spiergroep om te trainen, kost me telkens meeste energy en kracht, ben altijd dood nadien dan
en thanks mooi weer buiten om wat cardio te doen ook
Maar ik vind het gewoon een lekker gevoel dat ik hard ben bezig geweest.
- Lid sinds
- 20 dec 2006
- Berichten
- 13.376
- Waardering
- 799
- Lengte
- 1m80
- Massa
- 95kg
- Vetpercentage
- 13%
Merci Nicky maandag was het mooi indd, gisteren begon het op eens toch donker te worden, was nog optijd terug wel, haha
Waarom moet iedereen altijd maar zo doorbomen over die beentrainingen... alsof iedereen het zo graag doet.
Sterker nog, volgens mij papegaaid heel DBB mekaar maar na over benen trainen en vinden ze het eigenlijk niet
leuk. Maarja, anders hoor je er niet bij natuurlijk
Misschien dat vrouwen er minder tegen aan zien, of liever lb dan ub doen weet niet
voor die paar dagen op een jaar dat ik is met een korte broek loop dan
Dat dood zijn nadien ken ik wel ja.
Maar ik vind het gewoon een lekker gevoel dat ik hard ben bezig geweest.
nadien heb ik er ook altijd wel voldoening van, de ene keer gaat het ook beter dan de andere keer soms kijk ik er wel echt tegen aan maar doe ik het gewoon kan in nadien weer trots op mezelf zijn
_________________________________________________________________________________
Vandaag, woensdag: kt borst
opwarming db press boven hoofd
db fly: 6kg x10, 8kg x10, 10kg x10
cable cross: 15kg x10, 20kg x10 x2
bench press: 50 x10, 60 x10, 70 x10, 80 x9
schuin db press 18 x10, 20 x10
weer serieus last van me linker elleboog belemmerde wel men training bij zowat elke oefening, hoop dat het niet weer verslechterd
morgen benen kan me arm wat rusten, hoop vrijdag dan rug te kunnen doen
- Lid sinds
- 18 dec 2006
- Berichten
- 56.619
- Waardering
- 17.420
- Lengte
- 1m72
- Massa
- 105kg
- Vetpercentage
- 15%
Moess
Competitive Bodybuilder
- Lid sinds
- 9 jan 2014
- Berichten
- 1.860
- Waardering
- 211
- Lengte
- 1m69
- Massa
- 56kg
- Vetpercentage
- 23%
- Lid sinds
- 9 dec 2005
- Berichten
- 23.982
- Waardering
- 3.522
Daarom dus ook die super lichte fly's? Door je elleboog?
Misschien een tijdje even die arm laten rusten dan kerel
Juist, ik adviseer smolov.
- Lid sinds
- 20 dec 2006
- Berichten
- 13.376
- Waardering
- 799
- Lengte
- 1m80
- Massa
- 95kg
- Vetpercentage
- 13%
Daarom dus ook die super lichte fly's? Door je elleboog?
Misschien een tijdje even die arm laten rusten dan kerel
Mja heb er geen goed oog in heb al is tennis elleboog en golf elleboog aan me linker arm gehad.
Wil niet rusten maar zal wel moeten vrees ik
Jij ook lekker bezig
In
Dank je Moess
was net paar weken goed bezig, maar deze week is het nog voor geen meter gegaan.Pijn aan me linker elleboog en niet vol uit kunnen gaan op training.
Juist, ik adviseer smolov.
Wat bedoel je daarmee Chick?
ben nogal dom en noob dus ja 
--------------------------------------------------------------------------------------------------------
vandaag kt: donderdag schouders bezig geweest
Al snel die elleboog die dwars lag dus, morgen braaf benen doen dan maar
up right rows: 35 x10 x3
mp: 35 x10, 39x 10, 43 x9, 47 x9
side laterals: 6kg x10 x2
front laterals 8kg x10 x2
cable rows: 20 kg x10 x3
tricep push down: 40 x10, 45 x10, 50 x10 x2
crunches: 20 x2, 15, 10
marina1975
Never give up!
Super Mod
Elite Member
10 jaar lid
Voeding
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 3 feb 2013
- Berichten
- 34.007
- Waardering
- 18.479
- Lengte
- 1m68
He Herkuul.... das echt balen met je elleboog.
Dan is het beter misschien toch even wat rustiger aan te doen. Merk het zelf ook met mijn borst. Flink gevallen/gestoten en kan ook niet veel meer.. zal ook rust moeten nemen...
Maar dan gaan we morgen samen aan de benen oke? Ook ik zie er soms wel tegenop omdat het zwaar is.
Maar morgen trots de gym uitlopen day je het wel gedaan hebt he!
Hoop echt dat je elleboog snel hersteld.
Vind de gewichten nog heel netjes met zo een last van je elleboog.
Dan is het beter misschien toch even wat rustiger aan te doen. Merk het zelf ook met mijn borst. Flink gevallen/gestoten en kan ook niet veel meer.. zal ook rust moeten nemen...
Maar dan gaan we morgen samen aan de benen oke? Ook ik zie er soms wel tegenop omdat het zwaar is.
Maar morgen trots de gym uitlopen day je het wel gedaan hebt he!
Hoop echt dat je elleboog snel hersteld.
Vind de gewichten nog heel netjes met zo een last van je elleboog.
- Lid sinds
- 20 dec 2006
- Berichten
- 13.376
- Waardering
- 799
- Lengte
- 1m80
- Massa
- 95kg
- Vetpercentage
- 13%
He Herkuul.... das echt balen met je elleboog.
Dan is het beter misschien toch even wat rustiger aan te doen. Merk het zelf ook met mijn borst. Flink gevallen/gestoten en kan ook niet veel meer.. zal ook rust moeten nemen...
Maar dan gaan we morgen samen aan de benen oke? Ook ik zie er soms wel tegenop omdat het zwaar is.
Maar morgen trots de gym uitlopen day je het wel gedaan hebt he!
Hoop echt dat je elleboog snel hersteld.
Vind de gewichten nog heel netjes met zo een last van je elleboog.
Ja had ik gelezen in je log dat iemand plots een deur open slaagde op je werk en dat je daardoor er tegen aan liep met je borst, veel beterschap daarmee.
Oké, morgen voor beide legday
Tja de ene oefening gaat dan weer wel en de andere niet je kent het wel wss, hoop ik zelf ook merci Marina
marina1975
Never give up!
Super Mod
Elite Member
10 jaar lid
Voeding
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 3 feb 2013
- Berichten
- 34.007
- Waardering
- 18.479
- Lengte
- 1m68
Ja is echt klote.. Pijn wordt ook erger dus morgen huisarts maar bellen.Ja had ik gelezen in je log dat iemand plots een deur open slaagde op je werk en dat je daardoor er tegen aan liep met je borst, veel beterschap daarmee.
Oké, morgen voor beide legday
Tja de ene oefening gaat dan weer wel en de andere niet je kent het wel wss, hoop ik zelf ook merci Marina
Yep.. legday en lekker knallen. Ik zal aan je denken en wat positieve vibes sturen!
Ja dat herken ik zeker. Wel fly's kunnen maken in mijn geval met borst maar een BP gewoon nauwelijks kunnen doen. Echt irritant.
Beterschap en knallen morgen!
- Lid sinds
- 9 dec 2005
- Berichten
- 23.982
- Waardering
- 3.522
3 weken alleen maar squatten, 4 dagen per week.Wat bedoel je daarmee Chick?
Laatste week komt het er ongeveer op neer dat je 9 setjes van 3 reps moet doen met het gewicht dat voor die 3 weken je absolute max was.
Best pittig.
Kan je elleboog wel heerlijk rusten.
- Lid sinds
- 20 dec 2006
- Berichten
- 13.376
- Waardering
- 799
- Lengte
- 1m80
- Massa
- 95kg
- Vetpercentage
- 13%
3 weken alleen maar squatten, 4 dagen per week.
Laatste week komt het er ongeveer op neer dat je 9 setjes van 3 reps moet doen met het gewicht dat voor die 3 weken je absolute max was.
Best pittig.
Kan je elleboog wel heerlijk rusten.
4 dagen per week squaten
dat trekt me onderrug niet Heb vooral last van onder arm en onderkant bicep, binnenkant van me arm denk golfelleboog,
denk dat BP en DL me ook nog afgaat.
curlen en roeien niet echt
Misschien daar schema rond maken voor komende weken
squaten en deadliften dan
Even gegoogld naar die Smolov:
Smolov Layout
Smolov is a super cycle (a long training cycle composed of shorter, but different styles, of training cycles) with approximately five cycles.
Cycle Length
Introductory microcycle 2 weeks
Base mesocycle 4 weeks
Switching 2 weeks
Intense mesocycle 4 weeks
Taper 1 week
The introductory microcycle will bring you up to 90% of your best squat in one week and prep you for the rest of the program. The base mesocycle is going to deliver a 30-60 pound strength increase, maybe a little less for smaller lifters. The switching cycle is used to stimulate your nervous system with a different type of stimuli and thus make it more responsive to another cycle of slow and heavy training. It will also allow your body a chance to recuperate as you move into the intense cycle. The intense cycle is another four week loading block that is good for a 20-40 pound squat increase. Finally the taper is a one week active rest period before you max out. Keep in mind Smolov can also be used to peak for a competition.
INTRODUCTORY MICROCYCLE
Like every other program that works off percentages you have to plugin your one rep max in order to find the weight you should be using. Use your best raw squat or a projected max using this calculator. Whatever your max is you should subtract 10-15 pounds just to be on the safe side. Below are the first three days of the first week of Smolov.
NoteSets and reps in this article are the reverse of the way they are written in the U.S. In Russia, the number of reps is given first, followed by the number of sets. Thus “8×3″ in this article indicates that the trainee would perform 3 sets of 8 reps each.)
Day Workout
1 65%x8x3, 70%x5, 75%x2x2, 80%x1
2 65%x8x3, 70%x5, 75%x2x2, 80%x1
3 70%x5x4, 75%x3, 80%x2x2, 90%x1
After you complete these three days the next three will be spent doing lunges focusing on maximal stretching of the thighs. The second week you will be squatting every other day (Monday, Wednesday, and Friday) with 80-85% of your max. At the end of week you must work up to one set of five with 80-85%. Although there has never been a set plan written out for week two, you may want to do something like this.
Day Sets Reps Percentage
Monday 1 5 80%
Wednesday 1 5 82.5%
Friday 1 5 85%
As you can see the volume is nothing compared to week one, but the intensity of the work sets will get the job done. Again this is just a suggestion and you can format week two however you please as long as you hit that set of five with 80-85%. Smolov also wants us to include explosive drills for the introductory cycle consisting of jumps and Plyos (nothing to hard on the knees) that should be done after squatting.
BASE MESOCYCLE
NoteWhen you add weight onto your percentage, it’s just the same weight you used last week plus the amount it says to add. Do not add on another 30 pounds the third week, instead add ten for a total of 30.)
Week Monday Wednesday Friday Saturday
1 70%x9x4 75%x7x5 80%x5x7 85%x3x10
2 (70%+20lbs)x9x4 (75%+20lbs)x7x5 (80%+20lbs)x5x7 (85%+20lbs)x3x10
3 (70%+30lbs)x9x4 (75%+30lbs)x7x5 (80%+30lbs)x5x7 (85%+30lbs)x3x10
4 Rest Rest work up to a near max single work up to a near max single
As you can see you’ll be squatting four times a week working up to ten sets of a triple using 85% of your 1RM (one rep max). Smolov will give you a little break on week four to prepare you for working up to a new max, which you’ll use for the intense mesocycle. If you start failing sets all over the place during the second, or third week you may want to drop the weight at least five pounds.
SWITCHING
The switching cycle is used in Smolov to give both your mind and body some well needed recovery. All lifts during this cycle are done with maximum explosion focusing on speed. All workouts are DE (dynamic effort) and you should never use more than 60% of your max. Like week two there is no set program for the switching cycle, but there are guidelines and recommended exercises laid out for us. Smolov insists we do box squats or regular squats from our sticking point, again focusing on speed and being explosive. We also have negative squats, deep squat jumps, and box jumps to do during these two weeks.
INTENSE MESOCYCLE
This four week loading block was originally designed by I. M. Feduleyev who was a powerlifting and weightlifting coach from Moscow. If you can handle the intense cycle you will reap the benefits of throwing another 20-40 pounds onto your squat. Some people just use the base mesocycle which is what smolov jr is based on, because this cycle is to much for them.
Week Day
1 Monday 65%x3 75%x4 85%x4x3 85%x5
Wednesday 60%x3 70%x3 80%x4 90%x3, 85%x5x2
Saturday 65%x4 70%x4 80%x4x5
2 Monday 60%x4 70%x4 80%x4 90%x3, 90%x4x2
Wednesday 65%x3 75%x3 85%x3 90%x3x3, 95%x3
Saturday 65%x3 75%x3 85%x4 90%x5x4
3 Monday 60%x3 70%x3 80%x3 90%x5x5
Wednesday 60%x3 70%x3 80%x3 95%x3x2
Saturday 65%x3 75%x3 85%x3 95%x3x4
4 Monday 70%x3 80%x4 90%x5x5
Wednesday 70%x3 80%x3 95%x3x4
Saturday 75%x3 90%x4 80%x4x3
You’ll only be squatting three times a week, but 44% of the time you’ll be using weights between 81 and 90% of your 1RM. This cycle is formatted for lifters used to high volume/high intensity and you must be sure you are recovering between workouts. If at any point you feel you can not keep up reduce the weight by 5-7% in all sets without cutting back on the sets or repetitions. Pavel Tsatsouline described this cycle perfectly.
You are going to top off with three sets of four reps at 95% of your current -not projected -max, and these numbers mean two things. First, you are going to get unbelievably strong, and second, there will be many moments when you shall wish you had stuck to your stamp collecting.
TAPER
The taper is the last week before you max and is spent resting to let your body recover. There are a few different layouts for this last week of Smolov. One is designed for a veteran lifter used to the high volume and intensity, the other is for one unaccustomed to Russian style training. This one is for more hardened lifters and uses a high load in the beginning of the week.
Day Workout
Monday 70%x3, 80%x3, 90%x5x2, 95%x4x3
Tuesday Rest
Wednesday 75%x4, 85%x4x4
Thursday Rest
Friday Rest
Saturday Rest
Sunday Max
This is for lifters who can’t handle that type of workload before maxing out. You may want to add in a light workout on Monday to keep your form flowing nicely.
Day Workout
Monday Rest
Tuesday Rest
Wednesday 75%x4, 85%x5
Thursday Rest
Friday Rest
Saturday Rest
Sunday Max
Smolov is a super cycle (a long training cycle composed of shorter, but different styles, of training cycles) with approximately five cycles.
Cycle Length
Introductory microcycle 2 weeks
Base mesocycle 4 weeks
Switching 2 weeks
Intense mesocycle 4 weeks
Taper 1 week
The introductory microcycle will bring you up to 90% of your best squat in one week and prep you for the rest of the program. The base mesocycle is going to deliver a 30-60 pound strength increase, maybe a little less for smaller lifters. The switching cycle is used to stimulate your nervous system with a different type of stimuli and thus make it more responsive to another cycle of slow and heavy training. It will also allow your body a chance to recuperate as you move into the intense cycle. The intense cycle is another four week loading block that is good for a 20-40 pound squat increase. Finally the taper is a one week active rest period before you max out. Keep in mind Smolov can also be used to peak for a competition.
INTRODUCTORY MICROCYCLE
Like every other program that works off percentages you have to plugin your one rep max in order to find the weight you should be using. Use your best raw squat or a projected max using this calculator. Whatever your max is you should subtract 10-15 pounds just to be on the safe side. Below are the first three days of the first week of Smolov.
Note
Sets and reps in this article are the reverse of the way they are written in the U.S. In Russia, the number of reps is given first, followed by the number of sets. Thus “8×3″ in this article indicates that the trainee would perform 3 sets of 8 reps each.)Day Workout
1 65%x8x3, 70%x5, 75%x2x2, 80%x1
2 65%x8x3, 70%x5, 75%x2x2, 80%x1
3 70%x5x4, 75%x3, 80%x2x2, 90%x1
After you complete these three days the next three will be spent doing lunges focusing on maximal stretching of the thighs. The second week you will be squatting every other day (Monday, Wednesday, and Friday) with 80-85% of your max. At the end of week you must work up to one set of five with 80-85%. Although there has never been a set plan written out for week two, you may want to do something like this.
Day Sets Reps Percentage
Monday 1 5 80%
Wednesday 1 5 82.5%
Friday 1 5 85%
As you can see the volume is nothing compared to week one, but the intensity of the work sets will get the job done. Again this is just a suggestion and you can format week two however you please as long as you hit that set of five with 80-85%. Smolov also wants us to include explosive drills for the introductory cycle consisting of jumps and Plyos (nothing to hard on the knees) that should be done after squatting.
BASE MESOCYCLE
Note
When you add weight onto your percentage, it’s just the same weight you used last week plus the amount it says to add. Do not add on another 30 pounds the third week, instead add ten for a total of 30.)Week Monday Wednesday Friday Saturday
1 70%x9x4 75%x7x5 80%x5x7 85%x3x10
2 (70%+20lbs)x9x4 (75%+20lbs)x7x5 (80%+20lbs)x5x7 (85%+20lbs)x3x10
3 (70%+30lbs)x9x4 (75%+30lbs)x7x5 (80%+30lbs)x5x7 (85%+30lbs)x3x10
4 Rest Rest work up to a near max single work up to a near max single
As you can see you’ll be squatting four times a week working up to ten sets of a triple using 85% of your 1RM (one rep max). Smolov will give you a little break on week four to prepare you for working up to a new max, which you’ll use for the intense mesocycle. If you start failing sets all over the place during the second, or third week you may want to drop the weight at least five pounds.
SWITCHING
The switching cycle is used in Smolov to give both your mind and body some well needed recovery. All lifts during this cycle are done with maximum explosion focusing on speed. All workouts are DE (dynamic effort) and you should never use more than 60% of your max. Like week two there is no set program for the switching cycle, but there are guidelines and recommended exercises laid out for us. Smolov insists we do box squats or regular squats from our sticking point, again focusing on speed and being explosive. We also have negative squats, deep squat jumps, and box jumps to do during these two weeks.
INTENSE MESOCYCLE
This four week loading block was originally designed by I. M. Feduleyev who was a powerlifting and weightlifting coach from Moscow. If you can handle the intense cycle you will reap the benefits of throwing another 20-40 pounds onto your squat. Some people just use the base mesocycle which is what smolov jr is based on, because this cycle is to much for them.
Week Day
1 Monday 65%x3 75%x4 85%x4x3 85%x5
Wednesday 60%x3 70%x3 80%x4 90%x3, 85%x5x2
Saturday 65%x4 70%x4 80%x4x5
2 Monday 60%x4 70%x4 80%x4 90%x3, 90%x4x2
Wednesday 65%x3 75%x3 85%x3 90%x3x3, 95%x3
Saturday 65%x3 75%x3 85%x4 90%x5x4
3 Monday 60%x3 70%x3 80%x3 90%x5x5
Wednesday 60%x3 70%x3 80%x3 95%x3x2
Saturday 65%x3 75%x3 85%x3 95%x3x4
4 Monday 70%x3 80%x4 90%x5x5
Wednesday 70%x3 80%x3 95%x3x4
Saturday 75%x3 90%x4 80%x4x3
You’ll only be squatting three times a week, but 44% of the time you’ll be using weights between 81 and 90% of your 1RM. This cycle is formatted for lifters used to high volume/high intensity and you must be sure you are recovering between workouts. If at any point you feel you can not keep up reduce the weight by 5-7% in all sets without cutting back on the sets or repetitions. Pavel Tsatsouline described this cycle perfectly.
You are going to top off with three sets of four reps at 95% of your current -not projected -max, and these numbers mean two things. First, you are going to get unbelievably strong, and second, there will be many moments when you shall wish you had stuck to your stamp collecting.
TAPER
The taper is the last week before you max and is spent resting to let your body recover. There are a few different layouts for this last week of Smolov. One is designed for a veteran lifter used to the high volume and intensity, the other is for one unaccustomed to Russian style training. This one is for more hardened lifters and uses a high load in the beginning of the week.
Day Workout
Monday 70%x3, 80%x3, 90%x5x2, 95%x4x3
Tuesday Rest
Wednesday 75%x4, 85%x4x4
Thursday Rest
Friday Rest
Saturday Rest
Sunday Max
This is for lifters who can’t handle that type of workload before maxing out. You may want to add in a light workout on Monday to keep your form flowing nicely.
Day Workout
Monday Rest
Tuesday Rest
Wednesday 75%x4, 85%x5
Thursday Rest
Friday Rest
Saturday Rest
Sunday Max
Is indd wel erg pittig ja
Bedankt nog, zou de gym niet kunnen missen hier kan ik nog met verder wel.
- Lid sinds
- 18 dec 2006
- Berichten
- 56.619
- Waardering
- 17.420
- Lengte
- 1m72
- Massa
- 105kg
- Vetpercentage
- 15%
- Lid sinds
- 9 dec 2005
- Berichten
- 23.982
- Waardering
- 3.522
- Lid sinds
- 3 mrt 2005
- Berichten
- 11.760
- Waardering
- 2.136
- Lengte
- 1m88
- Massa
- 95kg
- Vetpercentage
- 22%
- Lid sinds
- 20 dec 2006
- Berichten
- 13.376
- Waardering
- 799
- Lengte
- 1m80
- Massa
- 95kg
- Vetpercentage
- 13%
Ja is echt klote.. Pijn wordt ook erger dus morgen huisarts maar bellen.
Yep.. legday en lekker knallen. Ik zal aan je denken en wat positieve vibes sturen!
Ja dat herken ik zeker. Wel fly's kunnen maken in mijn geval met borst maar een BP gewoon nauwelijks kunnen doen. Echt irritant.
Beterschap en knallen morgen!
Merci voor de positieve vibes hebben me geholpen denk
Jij ook beterschap! en knallen
Bedoel je straps rond me elleboog? of in men handen voor de grip van de bar?
Wat is een scharnierende lathandle zal sewes is googlen, liggen wel veel verschillende dingen bij ons in de gym wss hebben ze dat wel dan. Thanks Rob
Haha eerst jaren mee verder doen herken ik mezelf ook wel in dan.
Heb er bijna jaar geleden ook last van gehad en nu weer het zelfde daarmee heb er geen goed oog in, is het nu helemaal genezen dan of blijft het iets waar je rekening mee moet houden?
Voor JIJ het door had?
-------------------------------------------------------------------------------------------------
Vandaag kt: benen
beetje bicep curls gedaan heel voorzichtig
leg curl 20kg x 10 x4
leg extension 20kg x10 x4
squat: 50 x10, 60 x10, 70 x8, 80 x6, 90 x5 (nog strikt), 100 x5 (niet meer zo strikt, huffing and puffing)
leg press plate loaded: (vrij dood vooral in me onderrug denk) 100kg x10 x3, 120kg x 10
calve raises, standing calve machine: 40kg x30, 50kg x20 x3, 58kg x10
hyper extension: 12 reps x2
- Lid sinds
- 9 dec 2005
- Berichten
- 23.982
- Waardering
- 3.522
Zou wat zijn als ik het wel meteen door had maar er toch jaren mee rond bleef lopen.Voor JIJ het door had?
Nu volledig genezen ja. Ben wel wat voorzichtiger geworden met het verzwaren van gewichten.
marina1975
Never give up!
Super Mod
Elite Member
10 jaar lid
Voeding
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 3 feb 2013
- Berichten
- 34.007
- Waardering
- 18.479
- Lengte
- 1m68
Moess
Competitive Bodybuilder
- Lid sinds
- 9 jan 2014
- Berichten
- 1.860
- Waardering
- 211
- Lengte
- 1m69
- Massa
- 56kg
- Vetpercentage
- 23%
- Lid sinds
- 23 jun 2010
- Berichten
- 11.757
- Waardering
- 2.886
- Lengte
- 2m
- Massa
- 158kg
4 dagen per week squaten
Heb vooral last van onder arm en onderkant bicep, binnenkant van me arm denk golfelleboog,
denk dat BP en DL me ook nog afgaat.
curlen en roeien niet echt
Misschien daar schema rond maken voor komende weken
squaten en deadliften dan
Even gegoogld naar die Smolov:
Smolov Layout
Smolov is a super cycle (a long training cycle composed of shorter, but different styles, of training cycles) with approximately five cycles.
Cycle Length
Introductory microcycle 2 weeks
Base mesocycle 4 weeks
Switching 2 weeks
Intense mesocycle 4 weeks
Taper 1 week
The introductory microcycle will bring you up to 90% of your best squat in one week and prep you for the rest of the program. The base mesocycle is going to deliver a 30-60 pound strength increase, maybe a little less for smaller lifters. The switching cycle is used to stimulate your nervous system with a different type of stimuli and thus make it more responsive to another cycle of slow and heavy training. It will also allow your body a chance to recuperate as you move into the intense cycle. The intense cycle is another four week loading block that is good for a 20-40 pound squat increase. Finally the taper is a one week active rest period before you max out. Keep in mind Smolov can also be used to peak for a competition.
INTRODUCTORY MICROCYCLE
Like every other program that works off percentages you have to plugin your one rep max in order to find the weight you should be using. Use your best raw squat or a projected max using this calculator. Whatever your max is you should subtract 10-15 pounds just to be on the safe side. Below are the first three days of the first week of Smolov.
Note
Day Workout
1 65%x8x3, 70%x5, 75%x2x2, 80%x1
2 65%x8x3, 70%x5, 75%x2x2, 80%x1
3 70%x5x4, 75%x3, 80%x2x2, 90%x1
After you complete these three days the next three will be spent doing lunges focusing on maximal stretching of the thighs. The second week you will be squatting every other day (Monday, Wednesday, and Friday) with 80-85% of your max. At the end of week you must work up to one set of five with 80-85%. Although there has never been a set plan written out for week two, you may want to do something like this.
Day Sets Reps Percentage
Monday 1 5 80%
Wednesday 1 5 82.5%
Friday 1 5 85%
As you can see the volume is nothing compared to week one, but the intensity of the work sets will get the job done. Again this is just a suggestion and you can format week two however you please as long as you hit that set of five with 80-85%. Smolov also wants us to include explosive drills for the introductory cycle consisting of jumps and Plyos (nothing to hard on the knees) that should be done after squatting.
BASE MESOCYCLE
Note
Week Monday Wednesday Friday Saturday
1 70%x9x4 75%x7x5 80%x5x7 85%x3x10
2 (70%+20lbs)x9x4 (75%+20lbs)x7x5 (80%+20lbs)x5x7 (85%+20lbs)x3x10
3 (70%+30lbs)x9x4 (75%+30lbs)x7x5 (80%+30lbs)x5x7 (85%+30lbs)x3x10
4 Rest Rest work up to a near max single work up to a near max single
As you can see you’ll be squatting four times a week working up to ten sets of a triple using 85% of your 1RM (one rep max). Smolov will give you a little break on week four to prepare you for working up to a new max, which you’ll use for the intense mesocycle. If you start failing sets all over the place during the second, or third week you may want to drop the weight at least five pounds.
SWITCHING
The switching cycle is used in Smolov to give both your mind and body some well needed recovery. All lifts during this cycle are done with maximum explosion focusing on speed. All workouts are DE (dynamic effort) and you should never use more than 60% of your max. Like week two there is no set program for the switching cycle, but there are guidelines and recommended exercises laid out for us. Smolov insists we do box squats or regular squats from our sticking point, again focusing on speed and being explosive. We also have negative squats, deep squat jumps, and box jumps to do during these two weeks.
INTENSE MESOCYCLE
This four week loading block was originally designed by I. M. Feduleyev who was a powerlifting and weightlifting coach from Moscow. If you can handle the intense cycle you will reap the benefits of throwing another 20-40 pounds onto your squat. Some people just use the base mesocycle which is what smolov jr is based on, because this cycle is to much for them.
Week Day
1 Monday 65%x3 75%x4 85%x4x3 85%x5
Wednesday 60%x3 70%x3 80%x4 90%x3, 85%x5x2
Saturday 65%x4 70%x4 80%x4x5
2 Monday 60%x4 70%x4 80%x4 90%x3, 90%x4x2
Wednesday 65%x3 75%x3 85%x3 90%x3x3, 95%x3
Saturday 65%x3 75%x3 85%x4 90%x5x4
3 Monday 60%x3 70%x3 80%x3 90%x5x5
Wednesday 60%x3 70%x3 80%x3 95%x3x2
Saturday 65%x3 75%x3 85%x3 95%x3x4
4 Monday 70%x3 80%x4 90%x5x5
Wednesday 70%x3 80%x3 95%x3x4
Saturday 75%x3 90%x4 80%x4x3
You’ll only be squatting three times a week, but 44% of the time you’ll be using weights between 81 and 90% of your 1RM. This cycle is formatted for lifters used to high volume/high intensity and you must be sure you are recovering between workouts. If at any point you feel you can not keep up reduce the weight by 5-7% in all sets without cutting back on the sets or repetitions. Pavel Tsatsouline described this cycle perfectly.
You are going to top off with three sets of four reps at 95% of your current -not projected -max, and these numbers mean two things. First, you are going to get unbelievably strong, and second, there will be many moments when you shall wish you had stuck to your stamp collecting.
TAPER
The taper is the last week before you max and is spent resting to let your body recover. There are a few different layouts for this last week of Smolov. One is designed for a veteran lifter used to the high volume and intensity, the other is for one unaccustomed to Russian style training. This one is for more hardened lifters and uses a high load in the beginning of the week.
Day Workout
Monday 70%x3, 80%x3, 90%x5x2, 95%x4x3
Tuesday Rest
Wednesday 75%x4, 85%x4x4
Thursday Rest
Friday Rest
Saturday Rest
Sunday Max
This is for lifters who can’t handle that type of workload before maxing out. You may want to add in a light workout on Monday to keep your form flowing nicely.
Day Workout
Monday Rest
Tuesday Rest
Wednesday 75%x4, 85%x5
Thursday Rest
Friday Rest
Saturday Rest
Sunday Max
Is indd wel erg pittig ja
Bedankt nog, zou de gym niet kunnen missen hier kan ik nog met verder wel.
Direct stoppen met golfen!
