MuscleMeat

☠ "Master of magic, God of war, Odin wanders alone." ☠

Ja, alcohol ook ja. :p
 
En geestverruimende middelen?!!!! :eek:
 
Yepz. Plenty of it. :D
 
Damn Fawaz, you never fail to amaze me brother... ;)
 
Waarom denk je dat ik suck in cutten? Al die vreetkicks.. Haha. :roflol:
 
Goed bezig Fawaz! ;)
 
  • Topic Starter Topic Starter
  • #14.468
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  • #14.469
Hotdamned, wat is het ineens ****ing warm op mn zolder, werd al duizelig van mn radio optezetten

Clean and pushpress elke rep clean

35-3
55-3
75-3
80-1
85-1
90-1
95- goede (power)clean maar no press, blijft hard zonder riem maar ik moet wennen! Dit is ongehoord bij een strict 1RM van 95kg
95- no clean :rolleyes:
85-2
85-2
85-2
85-2

Deze avond squats!(heeft niets met de hitte te maken ofzo, was sowieso het plan)
 
  • Topic Starter Topic Starter
  • #14.470
Part II

Squat

80-2
80-2
80-2
80-2
100-1
120-1
135-1
150-1
120-3
120-3
120-3

Strict press

35-6
45-1
55-1
65-1
75-1
60-3
60-3
60-3
60-3
60-3
60-3
60-3
60-3

Pfff, lijkt wel of het nog nooit zo warm geweest is op mn zolder, hennig puffen en (zelfs voor mijn doen) asociaal veel gezweet
 
Juup had het vandaag ook, zelf met airco.
 
hahaha, ja, bij mij was het ook 36 in de schuur :p

Nice pressing though :thumbs:
 
  • Topic Starter Topic Starter
  • #14.473
Het is zeker warm genoeg nu!
Ik dacht, ik ga voor de gein mn thermometer eens mee oppakken (24°), toen ik naar onder kwam stond ie op 36.5°, even wat opgefrist, shake'je gedronken en nu geeft ie inmiddels 37.8° aan and still counting, hoeft niet gekker te worden

Pushpress

60-5
60-5
60-5
80-5
100-0 :rolleyes:
95-2
100-1
85-3
85-3

Squat

80-6
120-2
120-2
140-2 te murw voor een andere opbouw en om meer te doen
 
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  • #14.474
Squat

60-1
70-1
80-1
90-1
100-1
110-1
120-1
130-1
140-1
150-1

One armed fat dumbbell press 60mm, elke rep clean

rechts only:

49-3
49-3
54-2
59-2
64-1
64-1
64-1
64-1
64-1 "PR"
 
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  • #14.475
Deadlift hookgrip

140-3
140-3
160-1
180-1
210-1
230-1 *
180-3
180-3

* mixed grip bij de 230, alles beltless en hitchless, zwaarste DL sinds blessure, zeker niet ontevreden :cool:

Pushpress

55-10
75-6
95-3
102.5-0 aaarrgh
102.5-1 yaaahrr
107.5-0 dacht dat ik 'em kon hebben na de vorige set, zou beltless PR zijn, mind****s allover the place
60-20 afstraffing

Jumpsquat

60-2
80-2
100-2
110-2 PR
110-2
100-3
100-3

Heerlijk
 
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Good train sancasan!
 
Deadlifts zijn nice, doetem goe!
 
  • Topic Starter Topic Starter
  • #14.478
Thanks guys, voelde erg lekker!!

Ik kwam net in een ander topic een mooie quote tegen die ik jullie niet wilt onthouden

houthakker zei:
•Beginners should start out with a broomstick for 3-4 weeks and do thousands of reps so that their Olympic technique becomes a motor engram.


•Back squats carry over more to the snatch, whereas front squats carry over more to the clean. Front squats are usually limited by upper back strength, so they don't stimulate the legs sufficiently. Squatting is not very difficult in terms of CNS stress and the body gets used to it very quickly, just like walking.


•The jerk is the most violent portion of any part of the O-lifts.


•Max out on squats every day. Max out on deadlifts 2-3 times per year.


•Don't do overhead squats as a separate exercise; you do them when you snatch.


•You will go through "dark times" where you're stagnant. Eventually you'll start setting PR's while in a fatigued state. That's when you know you're doing something right.


•Percentages for daily programming on a long-term chart don't work. You never know what you're capable of on any given day. How you feel is a lie.


•Slow movements don't help any athlete in any sport. Going slow with light weights is a big no-no.


•The fastest athlete is the best athlete. Move at a top speed in every movement, every day, every time you touch a bar.


•Using straps in the snatch is a necessity due to the volume of training. For lower volumes they're not necessary, but for higher volumes your hands simply can't take the abuse. Never, ever use straps with cleans.


•Deadlifts tax the back too much and take too long to recover from. If you're going to deadlift, do sets of 2-3 fast pulls in the 70-85% range.


•Lunges suck and are very dangerous.


•Jumping and plyos should be left to track athletes, not Oly lifters. Save the joint stress and energy for lifting.


•Eventually, maxing out becomes like clockwork. The more you do it, the more natural it feels, and your body accepts it. There should be a minimum number you hit every day you train.


•Failing to train daily leads to more injuries, due to the inconsistent recovery rates amongst different tissues. Daily training is training under fatigued muscles. If you take days off, the muscles recover faster than other soft-tissues, which increases the likelihood of injury.


•The only percentage that is important is what percentage of days you train each year. If you train three times per week, that's 43% of total days. If you train seven days per week you're at 100%. If you train twice a day, seven days per week, even better.


•Forget jump shrugs, high pulls, etc. Forget all assistance lifts, unless you want to become a master of assistance lifts. The classic full lifts take an immense amount of dedication to learn, so why waste energy on something that probably won't carry over?


•Don't take days off if you have access to train. Even if you're incredibly sore, go in and do something. Squat something, at least the bar, for 30 reps or so. This will help the adaptation process progress faster. Anything you do is better than riding the couch.


•The lifter that can endure the most pain will be the most successful. This is the most important piece of advice contained within this article.


•When you train twice a day, you don't get very tight and don't need much stretching. Stretching is done while warming up by doing the Oly lifts with a bar for 2 - 5 minutes at the beginning of a session.


•Decent technique takes between two and ten months to develop with beginners, with an average of around six months.


•When the snatch or clean begins to lag behind the other, train the weaker one first. Switch the order and focus your power on the lagging lift.


•Hold the bar overhead for 3-5 seconds at the top of every overhead lift. This builds core strength and confidence.


•If you wait for a day to train when you feel good, you'll lift about twice a year. Those days are rare. Your mind plays tricks on you. Learn to ignore it and keep training.


•You surely won't PR every workout, sometimes not for months. Keep pushing both intensity and volume to continue progress. If you can't take the tree down with one swing, keep taking smaller swings and it will eventually fall.


•Hang cleans and snatches should be reserved for training for "hang" competitions. I have never seen a hang competition but if you find one, then those lifts will be good for that.



My Favorite Aspects of the Broz System


Each Lift has its Own Rules
Different exercises place different stresses on the body, so why would volume be equal for every exercise? For the most part, snatching is easier on the body than cleaning & jerking, which is why Broz programs more volume with the snatch. Max daily squatting is no problem, but max daily deadlifting is too strenuous. For this reason the Oly lifts and speed pulls are used daily.

Work Capacity or "Daily Minimums" Rise Every Few Months
Although there may be extended times where strength stagnates or even decreases, the general goal is to slowly increase your daily maxes every few months. For example, if your daily max squat number is 350 lbs. and you raise it to 400 lbs. over the course of a year, you're obviously much stronger. There's not much guesswork involved – you're either stronger or you're not!

Always Training in a Fatigued State
You're always giving it your all, but when you're tired the weight on the bar will be smaller. The effort and desire mimic the competition, but since you're fresh at a meet the weight on the bar will be larger. The fight with maximum weight is the same regardless of the load. This is the key to the system: learning to fight a max. When you rest before a meet you're not getting stronger, it's just that now you're finally able to pull together all of your power to use on the same day.

In training, PR's come on anytime. The resting/peaking allows you to assume that you can hit the PR's on any given day and lets you stack the cards in your favor for the greatest chance of success.


Broz Knows
One could argue Broz's training methods aren't the safest ways to train, but you can't deny the strength and power producing effects that they elicit. Broz has some impressive lifters training under his tutelage and their results speak for themselves.

If your goal is to be the strongest you can possibly be at Olympic weightlifting, you should definitely consider the Broz Method. If powerlifting is more your thing, Broz's powerlifting system warrants serious consideration as well. There are plenty of lifters who simply respond better to high frequency training.

The human body is an adaptive organism. Push the envelope. You're stronger than you think you are.




PUBLISHED 06-28-11 15:52




Other Articles by AuthorMax Out on Squats Every Day 06/28/2011
Can't Turn This! 04/07/2011
Truth About Bodybuilding Genetics 01/11/2011
Rule #1: Do What Works 12/21/2010
The Hypertrophy Specialist 10/27/2010
More...
Bret Contreras has a master's degree from ASU and a CSCS certification from the NSCA. He currently lives in Auckland, New Zealand where he is studying to receive his PhD in Sports Science at AUT University.

Hij heeft aparte ideeen maar als ze voor hun werken de bulgaren en russen deden dat toch ook .
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QFT
 
Hmmm.....
 
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