Search found 547 matches

by Wouter
Tue Jun 25, 2013 1:27 pm
Forum: ExRx lounge
Topic: Random crap
Replies: 3999
Views: 601803

Re: Random crap

Alpha-ketoglutarate looks promising as a supplement
by Wouter
Wed May 08, 2013 9:56 am
Forum: General
Topic: 5/3/1 twice a week.
Replies: 20
Views: 20612

Re: 5/3/1 twice a week.

Yep, it's taken directly from the newest book.
He does say 1-2 assistance exercises, but it's per main lift (see previous post).
by Wouter
Wed May 08, 2013 7:30 am
Forum: General
Topic: 5/3/1 twice a week.
Replies: 20
Views: 20612

Re: 5/3/1 twice a week.

He has 2 options in his newest book (I don't know if it's allowed to post it here, but anyway) Option 1 Monday Squat 5/3/1 Bench 5/3/1 Assistance: chins 3x10, back raises 3x15, DB bench 3x10, rear lateral 3x20 Wednesday/Tuesday DL 5/3/1 Press 5/3/1 Assistance: DB rows 3x10, dips 3x10-15, GM 3x10, cu...
by Wouter
Wed May 08, 2013 5:10 am
Forum: General
Topic: 5/3/1 twice a week.
Replies: 20
Views: 20612

Re: 5/3/1 twice a week.

Wendler recently posted an article at t-nation about the rest-pause system.
It is a 2 day a week program.
http://www.t-nation.com/free_online_art ... _challenge
by Wouter
Sun Apr 07, 2013 1:27 pm
Forum: General
Topic: Personal Best Log
Replies: 1146
Views: 509984

Re: Personal Best Log

Tried to go for a few PRs this week

Hang Cleans: 97kg/215lbsx3
Front Squat: 110kg/240lbsx6
Press: 60kg/130lbsx5
Hang Snatch: 68kg/150lbsx5
Incline Bench: 77kg/170lbsx5 (theoretical 1RM = 90kg = 1,0xbw)
Deadlift: 153kg/335lbsx5 (theoretical 1RM = 180kg = 2,0xbw)
by Wouter
Sat Feb 09, 2013 3:24 pm
Forum: ExRx lounge
Topic: Random crap
Replies: 3999
Views: 601803

Re: Random crap

http://www.t-nation.com/article-comment ... erfect_rep
I saw kenny post a few comments over at the nation.
by Wouter
Fri Jan 18, 2013 8:46 am
Forum: ExRx lounge
Topic: Random crap
Replies: 3999
Views: 601803

Re: Random crap

http://articles.elitefts.com/training-articles/teach-our-boys-to-be-men/ Nice article/rant. I don't think badly of Lance Armstrong, even though I'd like the sport more without the performance enhancing drugs (makes it more human). I do however think badly of the USADA/WADA/whatever. They haven't ca...
by Wouter
Sat Dec 22, 2012 2:46 pm
Forum: General
Topic: flexibility for cleans
Replies: 15
Views: 7130

Re: flexibility for cleans

i think these stretches could work. thanks! how much degrees is standard for the flexibility of the wrist? i don't even get a 90 degrees angle between hand and forearm. When you want to front squat, having only 2 fingers on the bar is enough (index and middle finger). Any more than that requires ex...
by Wouter
Sat Dec 22, 2012 2:41 pm
Forum: ExRx lounge
Topic: Anybody in the netherlands?
Replies: 19
Views: 18368

Re: Anybody in the netherlands?

ephs wrote:heineken is the piss from horses that drink german beer...
Belgian Beer > German beer
by Wouter
Tue Dec 18, 2012 9:42 am
Forum: ExRx lounge
Topic: Random crap
Replies: 3999
Views: 601803

Re: Random crap

Dub wrote:
Wouter wrote:You can barely see any stars in Belgium due to the light pollution, makes me jealous of you.
I got some northern lights in my backyard quite often, plus those stars too.
Nice, I hope I'm going to see them at least once in my life.
by Wouter
Fri Dec 14, 2012 9:54 am
Forum: ExRx lounge
Topic: Random crap
Replies: 3999
Views: 601803

Re: Random crap

I got 5/3/1 second edition, I like it, it got a good amount of new information.
Definately gonna try the 5x/week squat template.
by Wouter
Fri Dec 14, 2012 9:52 am
Forum: ExRx lounge
Topic: Random crap
Replies: 3999
Views: 601803

Re: Random crap

You can barely see any stars in Belgium due to the light pollution, makes me jealous of you.
Image
by Wouter
Thu Dec 06, 2012 2:43 pm
Forum: ExRx lounge
Topic: Random crap
Replies: 3999
Views: 601803

Re: Random crap

I got 3 squat days, but monday is heavy day.
by Wouter
Sat Oct 27, 2012 1:52 pm
Forum: General
Topic: RM Formulas
Replies: 6
Views: 2945

Re: RM Formulas

I just use the one from this site: http://exrx.net/Calculators/OneRepMax.html