likes to kill zei:
Welke schema volg je? Zit er een ingebouwde progressie in?
Ik heb SL 5x5 gesplit in push/pull/legs met bij iedere split nog wat andere compound oefeningen en 1 isolatieoefening bij push day.
Monday Push day:
- Standing over-head press, 5x5
- Push-ups, 5x25 (sometimes with plate of10 kg on back)
- Bench press, 5x5 @85 kg (been stuck at this for ages)
- Dips, 60 reps @bw (in as little sets as possible)
- Chair dips 3x15 @20 kg
Tuesday
- Martial arts training, Taekwondo. 1 hour and a half of HIIT and of course sport specific exercises.
Wednesday Pull day:
- Dead lift, 5x5 @110 kg
- Weighted pull-ups, 5x5 @15 kg
- Barbell curls 5x5 @35 kg
- Inverted rows, 3x12 @10 kg
- Chin up iso hold, 3xtill fail
Thursday Leg day & abs:
- Squats, 5x5 @95 kg;
- Weighted jumping squats, 5x15 @20 kg plate;
- Box jumps, 50 reps;
- Leg raises, 3xtill fail (reps);
- L-sit, 3xtill fail (timed);
Friday
- Martial arts training, Taekwondo.
Saturday
- Push day routine as described above.
Sunday
- Active rest: Cycling anywhere from 15 km to 3 hours or running (5 km to 10km).
Next week:
- I continue with push-pull-legs (& abs), depending on with what I ended the week before.
Misschien toch gewoon cardio opkrieken...
