Conventional deadlift testdag was maar 210 ( -10 onder old pr) maar was te verwachten .
Kleine deload en ik ga deze week weer even rustig beginnen.
Ik heb een 2 weeks washout gekregen van Mike tuscherer om weer wat sensitiever te worden voor volume.
Hier is week 1 van 2.
Day 1
Competition Raw Bench x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
Row of your choice x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)
Close Grip Incline x9 @6, x9 @7, x9 @8 plus 2 down sets (repeat)
Day 2 (P2)
Squat w/belt x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
GM (from pins) x9 @6, x9 @7, x9 @8 plus 2 down sets (repeat)
Landmine x9 @6, x9 @7, x9 @8 plus 2 down sets (repeat)
Day 3
Vertical Pull of your choice x9 @6, x9 @7, x9 @8 plus 3 down sets (repeat)
Pin Press (chest level) x9 @6, x9 @7, x9 @8 plus 2 down sets (repeat)
Pull Ups x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
Day 4
Deadlift w/belt x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
Lunges x9 @6, x9 @7, x9 @8 plus 2 down sets (repeat)
Ab Wheel x9 @6, x9 @7, x9 @8 plus 2 down sets (repeat)