- Terug van nul - Lefs trainingslog

[Lef]

za 7 sep 2013
BW = 72,4 kg
5/3/1 - Cyclus 2 - Week 4 - Deload - Training 1

Opwarming
arm & shoulder circles
Soft Tissue werk:

Pecs: tennisbal
Latissimus dorsi: foam roller
Posterior shoulder capsule: tennisbal
Thoracic spine: foam roller
Infraspinatus & teres minor: tennisbal
Traps & rhomboids: tennisbal​

Band dislocations

Press <-> Suspended Row
5x17 <-> 6xBW
5x17 <-> 6xBW
5x20 <-> 4xBW
5x17 <-> 4xBW
5x17 <-> 4xBW
5x17 <-> 4xBW

 

[Lef]

zo 8 sep 2013
5/3/1 - Cyclus 2 - Week 4 - Deload - Training 2

Opwarming:
Leg swings
Foam rolling:

Zijkant heup & heup flexoren
IT band
Quads
Glutes & piriformis
Adductors​

Rollover into V-sit
Fire hydrant circles
Mountain climbers

Deadlift <-> DARD
5x39,5 <-> 15x2,5
5x49,5 <-> 15x2,5
5x59,5 <-> 15x2,5

Suspended Hamstring Body Curl
5xBW
5xBW
5xBW

Stretching
Goodmorning hamstring stretch
Side split progression
kneeling quad/hip flexor stretch
lying glute stretch
Gravity boots hang

 

[Lef]

Schema voor cyclus 3:

Zaterdag:
Press
5/3/1 sets
Joker sets
Boring but big 10/8/5 reps
Staggered met lateral raises en supine rows

Zondag:
Deadlift
5/3/1 sets
Staggered met DARD
Sissy squats + buikspieren

Dinsdag:
Bench Press
5/3/1 sets
Joker sets
Boring but big 10/8/5 reps
Staggered met bent over lateral raises en chinups

Woensdag:
SSB Squat
5/3/1 sets
Staggered met calf raises
Suspended hamstring body curl + buikspieren


Joker sets doe ik altijd met hetzelfde aantal reps als de werksets van de week, en blijf weg van failure.

 

[Lef]

za 14 sep 2013
BW = 74kg
5/3/1 - cyclus 3 - week 1 - Training 1

Opwarming
arm & shoulder circles
Soft Tissue werk:

Pecs: tennisbal
Latissimus dorsi: foam roller
Posterior shoulder capsule: tennisbal
Thoracic spine: foam roller
Infraspinatus & teres minor: tennisbal
Traps & rhomboids: tennisbal​

Band dislocations

AB1: Press
5x17
5x17
5x18
5x21
5x24,5
5x26
11x27,5 PR
5x29,5
5x31
10x22
10x20
10x18
10x18
10x18

A2: DB Lateral Raise
8x2
15x4
15x4
15x4

B2: Medium Grip Supine Row
8xBW
7xBW
6xBW
6xBW
6xBW
6xBW
6xBW
6xBW
6xBW
6xBW

CD1: BB Curl
6x17
5x18
5x20
5x22
5x24
15x17

C2: Cable Neck Extension
43x8
30x8
D2: Lying Neck Flexion
27x0,5
25x0,5

E1: Fat DB Reverse Wrist Curl
links|rechts
12|20x3
15|23x3
17|19x3

E2: Hammer Pronation
links|rechts
15|15x2
15|15x2,5
11|15x2,5

Stretching
Sleeper stretch
Blast strap pec/shoulder stretch
Lat Stretch
Upper back loosener
Band dislocations

 

[Lef]

Ma 16 sep 2013
BW = 73 kg
5/3/1 - Cyclus 3 - Week 1 - Training 2

Opwarming:
Leg swings
Foam rolling:

Zijkant heup & heup flexoren
IT band
Quads
Glutes & piriformis
Adductors​

Fire hydrant circles
Mountain climbers

A1: Deadlift
5x37
5x44,5
5x54,5
5x64,5
5x74,5
5x79,5
9x84x5 PR

A2: DARD Tibia Raise
15x2,5
20x3
18x3
19x3
20x3
22x3
19x3

B1: Sissy Squat
10xBW-15
10xBW-10
10xBW-10
7xBW-10
10xBW-12,5

B2: V-up Hold
37sxBW
30sxBW
29sxBW
27sxBW
26sBW

C1: Fat Gripz Hammer Chinup
5xBW
4xBW
4xBW

D1: Lying Lateral Neck Flexion
links|rechts
40|50x1
50|40x1

CD2: Seated Calf Raise
15x27
22x32
20x32
25x32
25x32

Stretching
Goodmorning hamstring stretch
Side split progression stretch
kneeling quad/hip flexor stretch
lying glute stretch
Gravity boots hang

Opmerkingen:

• Fijne training, voelde goed en zo
• Deadlift PR komt overeen met een geschat 1RM van 108,5kg, een kleine verbetering van de 105kg op 25/8

 

[Lef]

wo 18 sep 2013
BW = 73,6 kg
5/3/1 - Cyclus 3 - Week 1 - Training 3

Opwarming
arm & shoulder circles
Soft Tissue werk:

Pecs: tennisbal
Latissimus dorsi: foam roller
Posterior shoulder capsule: tennisbal
Thoracic spine: foam roller
Infraspinatus & teres minor: tennisbal​

Band dislocations

AB1: Bench Press
8x22
5x27
5x34,5
5x39,5
5x47
5x49,5
5x52 PR
5x57
10x39,5
10x37
10x34,5
10x34,5
10,34,5

A2: Bent Over DB Lateral Raise
15x4
15x4
12x4
15x4

B2: Hammer Chinup|30cm
5xBW
6xBW
4xBW
4xBW
3xBW
3xBW
3xBW
1xBW

CD1: Reverse EZ Curl
10x15
8x23
8x23
8x23
8x23
8x23
20x13

C2: Cable Neck Extension
50x8
33x8

D2: Lying Neck Flexion
30x0,5
30x0,5

E1: Fat DB Wrist Curl
links|rechts
15|15x7
17|24x8
13|16x8

Hammer Supination
links|rechts
8|11x2,5
9|13x2,5
20|20x2