Grazie Principe !
|
....a proposito del mio ultimo squat in gara, ho recuperato un altro video qualitativamente migliore :)
https://www.youtube.com/watch?v=gGk58Fzeyvs |
8 dic 2013 - SQUAT - BENCH PRESS - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 4 -----------------------------------rec 1 min 70 x 3 -----------------------------------rec 1 min 80 x 2 -----------------------------------rec 1 min 90 x 1r x 5s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 3 -----------------------------------rec 1 min 70 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 5 -----------------------------------rec 1 min 70 x 4 -----------------------------------rec 1 min 90 x 3 -----------------------------------rec 1 min 110 x 1r x 5s - rec 1 min ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------- |
9 dic 2013 - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING --------------------------------------------------- circuito mattoncini cemento (parcheggio) --------------------------------------------------- - distanza 5.11 km - durata 00:29:16 - vel media 10.48 km/h --------------------------------------------------- - salite 147 metri - discese 145 metri --------------------------------------------------- - ritmo medio 5:43 min/km --------------------------------------------------- - km + lento: 6:17 min/km --------------------------------------------------- - km + veloce: 4:52 min/km --------------------------------------------------- - ritmo 01° km 6:14 min/km - ritmo 02° km 4:52 min/km - ritmo 03° km 6:16 min/km - ritmo 04° km 4:52 min/km - ritmo 05° km 6:17 min/km --------------------------------------------------- --------------------------------------------------------------------------------------------------------------------------------------------- |
12 dic 2013 - SQUAT - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 4 -----------------------------------rec 1 min 70 x 3 -----------------------------------rec 1 min 80 x 2 -----------------------------------rec 1 min 90 x 1r x 10s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 3 -----------------------------------rec 1 min 70 x 1r x 10s - rec 1 min ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------- |
13 dic 2013 - Palestra L'Aquila - MACCHINE + TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ #MACCHINE: pump leggero ---------------------------------- cingolo scapolare + quadricipiti ---------------------------------- ------------------------------------------------------------- #CORSA TREADMILL -------------------------------- 60 minuti totali -------------------------- - warmup -------------------------- - 8 km/h x 15 minuti -------------------------- - 12 km/h x 5 minuti -------------------------- - 8 km/h x 15 minuti -------------------------- - 10 km/h x 10 minuti -------------------------- - 8 km/h x 15 minuti -------------------------- - cooldown -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
15 dic 2013 - SQUAT - BENCH PRESS - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 4 -----------------------------------rec 1 min 70 x 3 -----------------------------------rec 1 min 80 x 2 -----------------------------------rec 1 min 90 x 1r x 10s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 3 -----------------------------------rec 1 min 70 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 5 -----------------------------------rec 1 min 70 x 4 -----------------------------------rec 1 min 90 x 3 -----------------------------------rec 1 min 110 x 1r x 10s - rec 1 min ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------- |
16 dic 2013 - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING --------------------------------------------------- pista ciclabile Cascia --------------------------------------------------- - distanza 10.17 km - durata 00:55:53 - vel media 10.9 km/h --------------------------------------------------- - salite 108 metri - discese 108 metri --------------------------------------------------- - ritmo medio 5:29 min/km --------------------------------------------------- - km + lento: 5:44 min/km (10° km) --------------------------------------------------- - km + veloce: 5:16 min/km (4° km) --------------------------------------------------- - ritmo 01° km 5:26 min/km - ritmo 02° km 5:19 min/km - ritmo 03° km 5:31 min/km - ritmo 04° km 5:16 min/km - ritmo 05° km 5:26 min/km - ritmo 06° km 5:24 min/km - ritmo 07° km 5:35 min/km - ritmo 08° km 5:31 min/km - ritmo 09° km 5:42 min/km - ritmo 10° km 5:44 min/km --------------------------------------------------- --------------------------------------------------------------------------------------------------------------------------------------------- |
18 dic 2013 - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING --------------------------------------------------- pista ciclabile Cascia --------------------------------------------------- - distanza 10.16 km - durata 00:56:24 - vel media 10.8 km/h --------------------------------------------------- - salite 96 metri - discese 90 metri --------------------------------------------------- - ritmo medio 5:33 min/km --------------------------------------------------- - km + lento: 6:11 min/km (3° km) --------------------------------------------------- - km + veloce: 4:26 min/km (9° km) --------------------------------------------------- - ritmo 01° km 6:06 min/km - ritmo 02° km 6:01 min/km - ritmo 03° km 6:11 min/km - ritmo 04° km 5:46 min/km - ritmo 05° km 4:34 min/km - ritmo 06° km 5:45 min/km - ritmo 07° km 4:40 min/km - ritmo 08° km 6:03 min/km - ritmo 09° km 4:26 min/km - ritmo 10° km 5:51 min/km --------------------------------------------------- --------------------------------------------------------------------------------------------------------------------------------------------- |
19 dic 2013 - SQUAT - BENCH PRESS - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 4 -----------------------------------rec 1 min 70 x 3 -----------------------------------rec 1 min 80 x 2 -----------------------------------rec 1 min 90 x 1r x 10s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 3 -----------------------------------rec 1 min 70 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 5 -----------------------------------rec 1 min 70 x 4 -----------------------------------rec 1 min 90 x 3 -----------------------------------rec 1 min 110 x 1r x 10s - rec 1 min ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------- |
20 dic 2013 - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #RUNNING --------------------------------------------------- pista ciclabile Cascia --------------------------------------------------- - distanza 5.94 km - durata 00:33:49 - vel media 10.5 km/h --------------------------------------------------- - salite 15 metri - discese 9 metri --------------------------------------------------- - ritmo medio 5:41 min/km --------------------------------------------------- - km + lento: 6:36 min/km (6° km) --------------------------------------------------- - km + veloce: 4:05 min/km (5° km) --------------------------------------------------- - ritmo 01° km 5:51 min/km - ritmo 02° km 5:55 min/km - ritmo 03° km 5:59 min/km - ritmo 04° km 5:48 min/km - ritmo 05° km 4:05 min/km - ritmo 06° km 6:36 min/km --------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
21 dic 2013 - DEADLIFT - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5r x 5s – rec 1 min -----------------------------------rec 1 min 70 x 4r x 4s – rec 1 min -----------------------------------rec 1 min 90 x 3r x 3s – rec 1 min -----------------------------------rec 1 min 110 x 1r x 10s - rec 1 min ------------------------------------------------ ------------------------------------rest 30 min-------------------------------------------------------------------------------------------- #RUNNING --------------------------------------------------- asfalto – percorso andata / ritorno --------------------------------------------------- saliscendi con salita (+595 metri) all’andata --------------------------------------------------- - distanza 13.12 km - durata 01:16:29 - vel media 10.03 km/h --------------------------------------------------- - salite 595 metri - discese 596 metri --------------------------------------------------- - ritmo medio 5:49 min/km --------------------------------------------------- - km + lento andata: 6:44 min/km (3° km) - km + lento ritorno: 5:52 min/km (12° km) --------------------------------------------------- - km + veloce andata: 5:53 min/km (1° km) - km + veloce ritorno: 5:12 min/km (10° km) --------------------------------------------------- - ritmo 01° km 5:53 min/km - ritmo 02° km 6:23 min/km - ritmo 03° km 6:44 min/km - ritmo 04° km 6:16 min/km - ritmo 05° km 6:12 min/km - ritmo 06° km 6:13 min/km - giro di boa a 6.5 km - ritmo 07° km 6:09 min/km - ritmo 08° km 5:30 min/km - ritmo 09° km 5:47 min/km - ritmo 10° km 5:12 min/km - ritmo 11° km 5:19 min/km - ritmo 12° km 5:52 min/km - ritmo 13° km 5:19 min/km --------------------------------------------------- --------------------------------------------------------------------------------------------------------------------------------------------- |
22 dic 2013 - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 4 -----------------------------------rec 1 min 70 x 3 -----------------------------------rec 1 min 80 x 2 -----------------------------------rec 1 min 90 x 1r x 10s - rec 1 min ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------- |
23 dic 2013 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 1 min 30 x 8 -----------------------------------rec 1 min 40 x 6 -----------------------------------rec 1 min 50 x 5 -----------------------------------rec 1 min 60 x 3 -----------------------------------rec 1 min 70 x 1r x 10s - rec 1 min -----------------------------------rec 9 min 70 x 1r x 5s - rec 1 min -----------------------------------rec 9 min 70 x 1r x 5s - rec 1 min -----------------------------------rec 9 min 70 x 1r x 5s - rec 1 min -----------------------------------rec 9 min 70 x 1r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 9 min--------------------------------------------------------------------------------------------- #TRAZIONI SBARRA ------------------------------------------------ 1 x Max (10 reps) ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- 23dic13 Pulling Up be4 Xmas - YouTube |
30dic2013 - Palestra Oliveto Citra - SQUAT + BENCH PRESS + DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT -------------------------------- 20 x 10 -------------------------- 35 x 10 -------------------------- 45 x 10 -------------------------- 55 x 10 -------------------------- 65 x 1 -------------------------- 75 x 1 -------------------------- 85 x 1 -------------------------- 95 x 1r x 10s -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS -------------------------------- 25 x 15 -------------------------- 35 x 10 -------------------------- 45 x 5 -------------------------- 55 x 1 -------------------------- 65 x 1 -------------------------- 75 x 1 -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT -------------------------------- 60 x 1 -------------------------- 80 x 1 -------------------------- 90 x 1 -------------------------- 100 x 1 -------------------------- 110 x 1 -------------------------- 120 x 1 -------------------------- 125 x 1r x 3s -------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
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