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SBD: 510 kg (SQ 160 • BP 130 • DL 220)

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ShinBuilds – athlete
SBD Totaal: 510 kg
SQ 160 BP 130 DL 220

📓 Huidig Programma (4 dagen / 4 weken)

Week 1
RPE 6
±3–4 RIR
Week 2
RPE 6.5–7
±2–3 RIR
Week 3
RPE 7.5–8
±1–2 RIR
Week 4
RPE 8–8.5
top sets
Week 5
Deload
RPE 5–6 • 50–60% volume

🏁 Dag 1 — Squat Heavy + Bench techniek

  • Back Squat — 4×4 (volgens week‑RPE)
  • Spoto Bench (1–2s pause) — 3×5
  • Leg Press — 3×10 @ 6–8
  • Leg Curl — 3×12 @ 8

💪 Dag 2 — Bench Volume + Upper Back + Core

  • Competition Bench — 4×5
  • Chest‑Supported/Seal Row — 4×8 @ 7–8
  • Face Pulls — 3×15 @ 7–8
  • Hanging Leg Raise — 3×10 @ 8
  • (Optioneel) Incline DB Bench — 2×10 @ 6–7

⚡ Dag 3 — Deadlift Heavy + Front Squat + DL‑techniek

  • Slack Pulls / Iso DL tegen pin — 3–4×(3–5s) (in warm‑up)
  • Deadlift — 3×3–4
  • Paused Deadlift (1s net onder knie) — 3×2–3
  • Front Squat — 3×5

🎯 Dag 4 — Bench Intensity + Squat Stabiliteit

  • Close‑Grip Bench — 5×4
  • Pause Squat (2s in de hole) — 4×3
  • Pull‑ups/Lat Pulldown — 3×6–10 @ 7–8
  • Step‑Ups — 2×10 @ 6–7 (of BSS)
  • Cable Crunch — 3×12 @ 8

🧭 Notes

  • Top/back‑off: 1 topset (bv. 4@RPE7) + 2–3 back‑offs −6–8%.
  • RPE te hoog → −2.5–5 kg of 1 accessoire‑set schrappen.
  • Slaap <6u / hoge stress → onderkant RPE‑range.
  • Deload in week 5; heropbouw vanaf RPE 6.
  • Eiwit 1.8–2.2 g/kg/dag; onderhoud kcal; carbs rond training.

Guides

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