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YABB: Time to add some strength & muscle

Ingediend door NarN op Ma, 30/04/2012 - 10:48.

In Januari en Februari 2012 heb ik een zeer stressvolle periode meegemaakt met een financiële impact die ik binnen 10 jaar nog ga voelen. Hierdoor ben ik 6kg verloren maar voelde ik me ook zeer slap en moedeloos. Om kosten te besparen ben ik met de fiets naar het werk beginnen rijden. En dat beviel me na een maandje zo dat de stap naar een gezonde voeding met enkele specifieke doelen snel gezet was. Vanaf April 2012 terug (5 jaar geleden deed ik hetzelfde) alle voeding beginnen bijhouden, veel cardio en een krachtschema opgesteld.

Periode April - Juli 2012
In totaal 15kg afgevallen en mijn doel van 10%BF gehaald. Begin April met een basis krachtschema gestart. Gezien de zeer lichte gewichten en de calorie deficit verwacht ik niet dat in deze periode veel kracht is bijgekomen.

Periode Augustus - Oktober 2012
Programma is gebaseerd op 5x5 en lineaire progressie, gewichten worden steeds zwaarder en heb enkele fails/stagnaties gehad op bench press en DB BOR.

Periode November 2012
Eind Oktober zijn de gewichten zo zwaar geworden dat ik overgeschakeld ben op 3x5.

Squat (3x5 83kg), deadlift (1x5 103kg) en press (3x5 41kg) doelen voor 2012 zijn gehaald.

Periode December 2012
Ik sukkel vooral met de bench press. De laatste 6 weken van 2012 plan ik een bench press programma te volgen om alsnog het doel van 2012 te halen. De andere lifts draaien op een lager pitje (maintenance).

Huidige bench press: 3x5 54kg, doel 3x5 63kg (31/12/2012 gaan we er voor).

Periode Januari - Puzzled 2013
Nieuwe doelen zijn gezet, belangrijkste is om de lineaire progressie zo lang mogelijk uit te melken.

Squat: 3x5 138kg, deadlift: 1x5 166kg, press: 3x5 52kg, bench press: 3x5 76kg

Voeding

Ik let minder op voeding, tel mijn calorieën niet meer. Ik probeer er wel voor te zorgen dat ik voldoende binnen krijg. Na 4 maanden elke dag elke calorie te tellen krijg je een goed beeld van wat je nodig hebt. Gewicht stijgt een beetje maar niet excessief. Begin Mei de winterkilotjes er terug vanaf tegen de zomer misschien, maar is geen topprioriteit.

Huidige krachtschema

Dinsdag
Squat 3x5
Press 3x5
Pull ups 3xAMRAP

Donderdag
Powercleans 3x3
Deadlift 1x5
Bench press 3x5
Pull ups 3xAMRAP

Zaterdag
Squat 3x5
DB Bent over row 3x5
Dips 3xAMRAP (weighted)

En af en toe wat cardio (fiets, lopen)

Tools: Verstelbare bench, Oly barbell met 110kg gewichten, squat rack met pull up en dip mogelijkheden (home made), straps, dipping belt, chalk.

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Valt het op?5x5 begon wat

Ingediend door NarN op Don, 17/01/2013 - 22:50.

Valt het op?

5x5 begon wat saai to worden. Dus dit terug gebracht naar 1x5 en de gewonnen tijd stop ik nu in het aanleren van de Oly's.

Waarom de Oly's? Sprongkracht, flexibiliteit, snelheid, fun!

January 19 Warm

Ingediend door NarN op Zat, 19/01/2013 - 15:14.

January 19

Warm up
Stationary bike
Dynamic stretching
Shoulder dislocations
Olympic warm up with training bar

Snatch balance
3x20
3x20
3x30
3x35

Squat
5x50
3x70
3x85
5x103

Last reps where very hard.

RDL
3x20
3x30
3x35

Low weight, easing into this. New exercise, learning form.

DB BOR
5x20
5x25
5x31

Dips
5x
5x
5x

BB Curlz
20x20

Burnzie in the gunzie.

Went for a 50 minute run in

Ingediend door NarN op Zon, 20/01/2013 - 17:13.

Went for a 50 minute run in the snow. Great feeling but hard on the legs.

January 22 (Week 31) Warm

Ingediend door NarN op Din, 22/01/2013 - 21:49.

January 22 (Week 31)

Warm up
Stationary bike
Dynamic stretching
Shoulder dislocations
Burgener warm up with training bar

Pocket snatch
3x20
3x25
3x30
3x40

Better form after watching a few hours of instructional video's. Took a video myself and will post on the form sub-forum.

Back squat
5x50
5x70
3x90
5x104

Didn't feel that hard.

Front squat
5x50
5x50
5x50

Been stretching my wrists for the last few days, not feeling any improvement yet. Still hard on the wrists.

Press
5x20
3x35
5x42

Becoming hard again but doable.

Pull ups
5x - Wide grip
5x
7x - Chin ups

Barbell curls
10x20
10x20
10x20

Ok workout. I might do snatches on thursday and drop the C&J for a while.

January 24 Warm

Ingediend door NarN op Don, 24/01/2013 - 22:51.

January 24

Warm up
Stationary bike
Dynamic stretching
Shoulder dislocations
Olympic warm up with training bar

Pocket Snatch
3x20
3x20
3x20
3x20
3x20
3x25

Deadlift
5x60
3x90
2x100
5x114

Front Squat
3x20
3x30
3x40
3x50

Bench press
5x30
3x40
2x50
5x58

Pull ups
4x - Wide grip
4x
5x - Chin ups

Great workout. I sweat a lot during the snatches and later on I get cold, it's 5°C in my garage.

January 26

Ingediend door NarN op Zon, 27/01/2013 - 16:06.

January 26

Only snatched today, focus on form. Bad, real bad. Got pissed off, started trowing things.

Looks like this is going to take a lot of time.

January 29 (Week 32) Warm

Ingediend door NarN op Din, 29/01/2013 - 23:04.

January 29 (Week 32)

Warm up
Stationary bike
Dynamic stretching
Shoulder dislocations
Burgener warm up with training bar

Snatch
Focus on learning the snatch.

Using the training bar (dowel) I'm trying to get perfect form. I have identified a few issues I'm going to work on first:

- Swinging the bar, focus on elbows high and outside. Keep the bar close.
- Front squat flexibility. 2 words: it sucks LOL. Looking to improve my leg flexibility. Don't know what's wrong just yet. I think it's my ankle joint that's to inflexible.

Back squat
5x50
3x70
2x90
5x105

No issues here.

Front squat
3x50
3x55
3x65

Front squat still easy. More weight next time.

Press
5x20
5x30
5x43

Getting near my max again, getting heavy.

Pull ups
4x - Wide grip
5x
2x - Right hand (with left hand gripping right wrist). 1x - Left hand (with right hand gripping left wrist).

The single arm pull ups where fun, but bad form. Was just for fun, supprised I could do one (let alone 2).

waarom eigenlijk maar van

Ingediend door psycomantje op Din, 29/01/2013 - 23:19.

waarom eigenlijk maar van alles 1 echte werkset?

Quote: waarom eigenlijk maar van

Ingediend door NarN op Din, 29/01/2013 - 23:23.
psycomantje schreef:
waarom eigenlijk maar van alles 1 echte werkset?

Omdat anders de training te lang duurt. Zie het als een "maintenance" mode. Focus is nu bij het leren van de snatch maar ik wil wel niet al te veel kracht verliezen. Snatch doe ik met een houten lat, daar wordt je dus niet sterk van Eye-wink

January 31 Warm

Ingediend door NarN op Don, 31/01/2013 - 22:16.

January 31

Warm up
Stationary bike
Dynamic stretching

Snatch
20 minutes doing skill transfer exercises and hang cleans. Everything on tape for review.

Deadlift
5x80
3x90
2x100
5x114

No issues here.

Front squat
5x50
5x60
5x70

Still going strong, progressing 5kg each workout until it gets though.

Bench press
5x30
3x40
2x50
5x59

Yeah, managed 5 reps on working set.

Pull ups
4x - Wide grip
5x
2x - Chin ups

Bumped my knee against the wall on the second chin up.

February 2 Warm

Ingediend door NarN op Zat, 02/02/2013 - 15:22.

February 2

Warm up
Stationary bike
Dynamic stretching
Burgener warm up
Skill transfer exercises

High hang power snatch
3x20
3x25
3x30
2x35
1x40
1x45

Stopped at 45kg. I pressed it out instead of lockout. Form should be a lot better. Bar isn't winging behind my back anymore.

Squat
5x50
5x70
3x90
5x106

No issues here.

RDL
5x20
5x40
5x50

Progressing 5kg each workout until it gets though.

DB ROW
5x15
5x25
5x33

Dips
5x
5x
5x

Vertical jumps
10x60cm with pause

10x75cm with pause
10x60cm no pause

Finally the weather allowed for some plyometric jumps outside (first workout with my DIY plyobox)

Measured my vertical jump: 40cm. I would like to increase this with 10cm by July 31. Time to start snatching!

February 4 Warm

Ingediend door NarN op Ma, 04/02/2013 - 22:44.

February 4

Warm up
Stationary bike
Dynamic stretching
Burgener warm up
Skill transfer exercises

Snatch
3x20 - Snatch balance (first snatched the bar)
3x20 - High hang snatch
3x25 - Snatch balance (first snatched the bar)
3x25 - High hang snatch
3x30 - Snatch balance (first snatched the bar)
3x30 - High hang snatch
3x35 - Snatch balance (first snatched the bar)
3x35 - High hang snatch
3x40 - Snatch balance (first snatched the bar)
3x40 - High hang snatch
2x45 - Snatch balance (first snatched the bar)
2x45 - High hang snatch

Stopped at 45kg. I pressed it out instead of lockout but better then last time.

Squat
5x50
5x70
3x90
5x107

No issues here.

Front squat
5x50
5x60
5x75

75kg was heavy, going to increase by 1kg from now on.

Press
5x20
4x30
5x44

Pull ups
5x - Wide grip
5x
7x - Chins

Great workout overall. I have the feeling my snatch is improving a lot. Time to make me some wooden 45cm disks so I can start learning from the floor.

February 7 Warm

Ingediend door NarN op Don, 07/02/2013 - 23:16.

February 7

Warm up
Stationary bike
Dynamic stretching

Snatch
45 minutes doing skill transfer exercises and hang cleans. Everything on tape for review. Focus was on finishing the second pull and have a complete triple extension. Didn't go that great (yet).

Deadlift
5x80
2x100
5x116

No issues here.

Front squat
3x50

Completely waisted due to the long snatch session. Stopped after 1 set of 3.

Bench press
5x20
2x50
5x60

Nearing my max. Last 2 reps where really bad. Seems like I didn't add extra strength the last month.

Pull ups
4x - Wide grip
4x
5x - Chin ups

Overall a not so stellar session. Happens, NEXT!

geef je Youtube channel eens

Ingediend door Glenn VdB op Don, 07/02/2013 - 23:38.

geef je Youtube channel eens schat.

February 9 Warm

Ingediend door NarN op Zat, 09/02/2013 - 13:53.

February 9

Warm up
Stationary bike
Dynamic stretching
Burgener warm up
Skill transfer exercises

Snatch
Trained with training bar. Focus was on landing stance. I put 2 rubber tiles at the max width my feet should be and jumped dozens of times. I also started with lowering the bar to just above the knee.

Squat
5x50
5x70
3x90
5x108 - PB

No issues here.

RDL
5x30
5x40
5x50

Progressing 5kg each workout until it gets though.

DB ROW
5x15
5x25
5x34

Dips
5x
5x

Was short on time so only did 2 sets.

I feel my flexibility is improving a lot. The overhead squat doesn't feel as hard as a month ago. I also tried OHS with my heels elevated. Huge difference. Time to invest in weightlifting shoes.

Glenn:

Ingediend door NarN op Zat, 09/02/2013 - 13:55.

Glenn: http://www.youtube.com/user/narn001/videos?view=0&flow=grid

Ik heb niet veel sets op youtube staan, voorlopig voldoende om zelf de video's te analyseren.

February 12

Ingediend door NarN op Din, 12/02/2013 - 22:54.

February 12

Looks like I'm in a dip. Don't feel up to doing heavy exercises. Shoulder/neck is acting up. Tried a few front squats but 50kg felt heavy and 70kg was a pain.

Warmup and snatch progression exercises with a dowel for an hour.

February 26 (Week

Ingediend door NarN op Woe, 27/02/2013 - 10:30.

February 26 (Week 1)

Warmup
Stationary bike 10'

Squat
3x5 @ 20kg
5x10 @ 30kg

Press
5x10 @ 20kg

Pull ups
1x3 - Wide grip
1x4
1x5 - Chin up

Taking it easy. First workout in 3 weeks. Hernia is feeling better, kinetherapy has helped a lot.

March 26 (Week 1

Ingediend door NarN op Din, 26/03/2013 - 22:35.

March 26 (Week 1 again)

Warmup
Stationary bike 10'

Squat
1x5 @ 20kg
1x5 @ 30kg
1x5 @ 40kg
1x5 @ 50kg
1x5 @ 60kg
3x5 @ 70kg

Supersetted with 8x10 @ 20kg BB curls

Press
1x5 @ 20kg
1x5 @ 25kg
3x5 @ 30kg

Pull ups
1x3 - Wide grip
1x3
1x3 - Chin up

Workout lasted 45 minutes which is my goal for the next months. Short intense workouts using supersets a a little less weight.

Good to be back!

Welcome back Ik zag je

Ingediend door Rybeara op Din, 26/03/2013 - 23:53.

Welcome back Eye-wink
Ik zag je doelen voor dit jaar, ga ervoor zou ik zeggen, is niet onmogelijk.

Look what the cat dragged

Ingediend door NarN op Zat, 04/05/2013 - 22:11.

Look what the cat dragged in. It's me.

Squat

1x5 20kg
1x5 40kg
1x5 60kg
1x5 65kg
3x5 70kg

Supersetted with BB Curls

Bench press

1x5 20kg
1x5 25kg
1x5 30kg
1x5 35kg
3x5 40kg

Chin ups

1x7
1x5

Just a tryout workout. AFP starts again on tuesday.

Tuesday May 7 Squat 1x5

Ingediend door NarN op Woe, 08/05/2013 - 11:01.

Tuesday May 7

Squat
1x5 20kg
1x5 40kg
1x5 50kg
1x5 60kg
1x5 70kg
3x5 75kg

Supersetted with BB Curls

Press
2x5 20kg
1x5 25kg
3x5 30kg

Chin ups
1x6
1x6
1x5

Chest still a bit sore from saturday. Lost a lot of power. Doing chin ups again until I can do 3x8. Then I switch back to pull ups.

Gewoon afwisselen tussen

Ingediend door Rybeara op Woe, 08/05/2013 - 11:41.

Gewoon afwisselen tussen chins en pull ups,
beide zéér goeie oefeningen voor rug en biceps.

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