Goei plan! Is die assistance in WSB dan zo vastgelegd?
Ligt niet echt vast, als je het maar doet, tenminste voor zo ver ik dat weet.
Dit is wat ik in grote lijnen ga doen:
ME bench (maandag)
ME exercise warmup in trippels > 4 singles > 90%
Triceps 1 heavy 4x5-8 / 1 light 4x8-12
Shoulders 4x10-12
Lats/upper back 4x8-10
(biceps 3x8-10)
DE squat (dinsdag)
speed box squat 8-12x2 > 50-60%
(speed deadlift 5x1)
Hamstrings 3-6x5-8
Lower back 4x8-12
Abs 3-5x6-12
DE bench (donderdag)
speed bench 8x3 > 50-65% (3 grips)
Triceps 1 heavy 4x5-8 / 1 light 4x8-12
Shoulders 4x10-12
Lats/upper back 4x8-10
(biceps 3x8-10)
ME squat (vrijdag)
ME exercise warmup in trippels > 4 singles > 90%
Hamstrings 3-6x5-8
Lower back 4x8-12
Abs 3-5x6-12
Hoofdbewegingen:
Squat+: Squat, Front squat, Box squat, Low box squat, Zercher squat, Quarter squat, Bulgarian squat, Pistols ,Good morning , Seated GM, Step up squats
Bench+: Bench press, Incline bench press, Close grip bench press, Pin press
Deadlift+:Conventional deadlift, Sumo deadlift ,Rack pull sumo & conventional, Romanian deadlifts, Reverse band deadlifts
Accessory oefeningen:
Onderrug, hamstrings, glutes +: Hyper extension, Reverse hyper extension, Dumbbell swing, leg curl, pull troughs, Glute ham raises, Plate pinch bows
Borst +: Dumbbell press, One arm dumbbell press, Dumbbell floor press, Key presses, Blast strap push ups (bands), Dips (bent forward)
Rug +: Chins (close grip, wide grip,towell), Fatman pull ups, Dumbbell rows, Bent over rows, Pendlay rows, Barbell shrug, Power shrug, face pulls
Overhead/ Schouders +: Military press (seated / standing), Push press, Pin press (different heights), Dumbbell press, Dumbbell clean, One arm dumbbell press, Lateral raises, One arm lateral raises, front raises (dumbbell / barbell), Bent over rear dumbbell raises, Plate raises
Triceps +: Dips (weigthed, bench), Lying barbell extension, JM press, Dumbbell extension, Overhead dumbbell extension, Tate press (incline), push downs
Biceps/onderarmen +:Barbell curl, Dumbbell curl, Hammer curl
moet dus 70 zijn.
