Nou, gezien ik al in week 2 zit van de Coan schema gaat het nog best lekker. Voel gewoon een PR aankomen @ 17 april! Moet ook wel gezien m'n epic lage DL. Nu is er 1 "probleem". Gezien ik nog slechts 3 weken over heb na deze week gaat het mij sowieso niet lukken om de schema volledig af te ronden. Dus ik vroeg me af.. Zal ik gewoon verder gaan met me schema week bij week of zal ik de overige weken die ik heb (8 weken) verdelen onder training voor de aankomende 3 weken.
Schema:
Week 1: Werkset 75%x2 - Speedsets 8x3x60% (gehad dus)
Week 2: Werkset 80%x2 - Speedsets 8x3x65% (momenteel hier)
Week 3: Werkset 85%x2 - Speedsets 6x3x70%
Week 4: Werkset 90%x2 - Speedsets 5x3x75%
Week 5: Werksets 80% 3x3 - Speedsets 3x3x65%
Week 6: Werkset 85%x2 - Speedsets 3x3x70%
Week 7: Werkset 90%x2 - Speedsets 3x3x75%
Week 8: Werkset 95%x2 - Speedsets 3x3x70%
Week 9: Werkset 97,5%x1 - Speedsets 2x3x70%
Week 10: Werkset 100%x1 - Speedsets 2x3x60%
-Meet-
Iemand enige suggestie of ik gewoon verder moet gaan met 3x p/w de werksets/speedsets voor die week of gewoon de overige 8 weken verdelen over 3 weken ofzo? (dus iedere week 3 trainingen en dan doe ik week 3 in de eerste week 2x en daarna iedere training de volgende week-training zeg maar)
Assistance werk:
WEEKS 1-4: Work through the following exercises in a circuit format. Resting 90 seconds between each exercise (DO NOT SUPER SET). Do 8 reps and rest 2-3 minutes between the end of the circuit and beginning of the circuit again. Do this 3 times for a total of 3x8 reps on each exercise. 1.) Stiff Leg Deadlifts 2.) Bent Over Rows 3.) Underhand Grip Lat Pulldowns 4.) Arched Back Good Mornings
WEEKS 5-6: You will do the following exercises for 3 sets of 5. (DO NOT CIRCUIT, Do one exercise finish all your sets and move on to next exercise. Rest 90-120 sec between sets.)
1.) Power Shrugs
2.) Stiff Leg Deadlifts
3.) Bent Over Rows
4.) Underhand Grip Lat Pulldowns
5.) Good Mornings
Now here is where it gets tricky. In the following table you will see what percentage to use on Power Shrugs ONLY. Do sets/reps as prescribed in table above for weeks 5-6.
WEEK 5: Power Shrugs (60%) of Dead max
WEEK 6: Power Shrugs (65%) of Dead max
WEEK 7: Power Shrugs (70%) of Dead max
WEEK 8: Power Shrugs (75%) of Dead max
WEEK 9: Power Shrugs (75%) of Dead max
WEEKS 7-8: Now here is where the volume will drop and you will start to drop the number of sets you do for each exercise on assistance. Use the below table as a guideline for sets beginning with week 7.
Week 7--2 sets of each exercise Week 8--2 sets of each exercise
WEEKs 9-10: Now we drop most of the assistance to start to rest up for meet by reducing the volume of work done. Follow the below table for the last two weeks of Cycle. Do only the assistance listed below!!
Week 9 2 sets of Shrugs(75%)2 sets of St Leg Deads
Week 10 NO ASSISTANCE
