- Lid sinds
- 24 okt 2002
- Berichten
- 6.329
- Waardering
- 26
Dit is een squat programma dat ik heb opgesteld heb om te zien of ik het systeem zo wat door heb. dit heb ik dus gemaakt dankzij de info van Wim en nog eigen lectuur. het is voor een 210kg Squatter die tegen de volgende wedstrijd (13 weken later) 220kg wil squatten.
Peaking Program For Squat.
Current 1rm : 210kg
Planned 1rm : 220kg
Duration of Cycle : 12 weeks (excl meet)
1) 175kg -> 80% = 140kg
2) 180kg -> 80% = 145kg
3) 185kg -> 85% = 157,5kg
4) 190kg -> 80% = 150kg
5) 195kg -> 80% = 155kg
6) 200kg -> 85% = 170kg
7) 205kg -> 80% = 165kg
8) 210kg -> 80% = 170kg
9) 215kg -> 85% = 182,5kg
10) 220kg -> 80% = 175kg
11) 220kg -> 85% = 185kg
12) 220kg -> 90% = 200kg
% of Current 1rm :
---------------|
140kg = 66,6% |
145kg = 69,0% |
157,5kg = 75,0%| => 12/24 (18)
150kg = 71,4% |
155kg = 73,8% |
---------------|
170kg = 80,9% |
165kg = 78,5% | => 10/20 (15)
170kg = 80,9% |
---------------|
182,5kg = 86,9%|
175kg = 83,3% | => 4/10 (7)
185kg = 88,1% |
200kg = 95,2% |
---------------|
% = 70% >> #r/s = 3-6 >> Lifts/w-o = 12-24 >> optimal # Lifts = 18 *
% = 80% >> #r/s = 2-4 >> Lifts/w-o = 10-20 >> optimal # Lifts = 15
% = 70% >> #r/s = 1-2 >> Lifts/w-o = 4-10 >> optimal # Lifts = 7
rep/set scheme :
@ 70% : 2/6, 2/12, 3/4, 3/6, 3/8, 4/3, 4/4, 4/6, 6/2, 6/3, 6/4, 8/3
@ 80% : 2/5, 2/6, 2/8, 2/10, 3/4, 3/5, 4/3, 4/5
@ 90% : 1/4, 1/5, 1/7, 2/2, 2/3, 2/4, 2/5
Program :
140 4/4
145 3/6
157,5 2/6
150 3/6
155 3/4 With Belt
---------------------
170 2/5
165 3/5
170 3/4 Belt+Loose wraps
----------------------------
182,5 2/4
175 2/5
185 2/3
200 2/2 Belt+thighter wraps
-------------------------------
Meet : 200-210-220
* ref : The Importance of Volume, Louie Simmons
Peaking Program For Squat.
Current 1rm : 210kg
Planned 1rm : 220kg
Duration of Cycle : 12 weeks (excl meet)
1) 175kg -> 80% = 140kg
2) 180kg -> 80% = 145kg
3) 185kg -> 85% = 157,5kg
4) 190kg -> 80% = 150kg
5) 195kg -> 80% = 155kg
6) 200kg -> 85% = 170kg
7) 205kg -> 80% = 165kg
8) 210kg -> 80% = 170kg
9) 215kg -> 85% = 182,5kg
10) 220kg -> 80% = 175kg
11) 220kg -> 85% = 185kg
12) 220kg -> 90% = 200kg
% of Current 1rm :
---------------|
140kg = 66,6% |
145kg = 69,0% |
157,5kg = 75,0%| => 12/24 (18)
150kg = 71,4% |
155kg = 73,8% |
---------------|
170kg = 80,9% |
165kg = 78,5% | => 10/20 (15)
170kg = 80,9% |
---------------|
182,5kg = 86,9%|
175kg = 83,3% | => 4/10 (7)
185kg = 88,1% |
200kg = 95,2% |
---------------|
% = 70% >> #r/s = 3-6 >> Lifts/w-o = 12-24 >> optimal # Lifts = 18 *
% = 80% >> #r/s = 2-4 >> Lifts/w-o = 10-20 >> optimal # Lifts = 15
% = 70% >> #r/s = 1-2 >> Lifts/w-o = 4-10 >> optimal # Lifts = 7
rep/set scheme :
@ 70% : 2/6, 2/12, 3/4, 3/6, 3/8, 4/3, 4/4, 4/6, 6/2, 6/3, 6/4, 8/3
@ 80% : 2/5, 2/6, 2/8, 2/10, 3/4, 3/5, 4/3, 4/5
@ 90% : 1/4, 1/5, 1/7, 2/2, 2/3, 2/4, 2/5
Program :
140 4/4
145 3/6
157,5 2/6
150 3/6
155 3/4 With Belt
---------------------
170 2/5
165 3/5
170 3/4 Belt+Loose wraps
----------------------------
182,5 2/4
175 2/5
185 2/3
200 2/2 Belt+thighter wraps
-------------------------------
Meet : 200-210-220
* ref : The Importance of Volume, Louie Simmons