15 set 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (1 + 2) --------------------------------------rec 1 min 25 x 1s x (2 + 4) --------------------------------------rec 1 min 25 x 1s x (3 + 6) --------------------------------------rec 1 min 25 x 1s x (4 + 8) --------------------------------------rec 1 min 25 x 1s x (5 + 10) --------------------------------------rec 1 min 25 x 1s x (6 + 12) --------------------------------------rec 1 min 25 x 1s x (7 + 14) --------------------------------------rec 3 min 35 x 1s x (3 + 15) --------------------------------------rec 3 min 25 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
16 set 2014 --- SQUAT - FRONT SQUAT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 5r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 4r x 3s – rec 1 min -----------------------------------rec 2 min 70 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 3s - rec 2 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
17 set 2014 --- RUNNING - FRONT SQUAT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING (tot. 24 min) ------------------------------------------------ - corsa blanda x 10 minuti ------------------------------------------------ - 1 giro pista ciclabile 3 min 59 sec ------------------------------------------------ - corsa blanda x 10 minuti ------------------------------------------------ ------------------------------------rest 30 min------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 2s - rec 2 min ------------------------------------------------ -------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
18 set 2014 --- RUNNING - BENCH PRESS - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING (tot. 24 min) ------------------------------------------------ - corsa blanda x 10 minuti ------------------------------------------------ - 1 giro pista ciclabile 3 min 45 sec ------------------------------------------------ - corsa blanda x 10 minuti ------------------------------------------------ ------------------------------------rest 60 min------------------------------------------------------------------------------------------ # BENCH PRESS ------------------------------------------------ 20 x 10r -----------------------------------rec 2 min 30 x 8r -----------------------------------rec 2 min 40 x 6r -----------------------------------rec 2 min 50 x 5r x 3s – rec 1 min -----------------------------------rec 2 min 55 x 4r x 3s – rec 1 min -----------------------------------rec 2 min 60 x 3r x 3s – rec 1 min ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
19 set 2014 --- DEADLIFT - FRONT SQUAT - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5r x 3s – rec 1 min -----------------------------------rec 2 min 70 x 4r x 3s – rec 1 min -----------------------------------rec 2 min 90 x 3r x 3s – rec 1 min ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 1s ------------------------------------------------ -------------------------------------rest 2 min------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press) + (row) ------------------------------------------------ 25 x 1s x (5 + 10) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
21 set 2014 --- SQUAT - FRONT SQUAT - O.H. PRESS - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ # SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3 -----------------------------------rec 2 min 80 x 2 ----------------------------------rec 12 min 90 x 1 ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 1 ----------------------------------rec 5 min 45 x 1 ----------------------------------rec 5 min 55 x 1 ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 1 ----------------------------------rec 5 min 40 x 3 ------------------------------------------------ ------------------------------------rest 10 min------------------------------------------------------------------------------------------ # DEADLIFT ------------------------------------------------ 50 x 1 -----------------------------------rec 5 min 90 x 1 -----------------------------------rec 5 min 110 x 1 -----------------------------------rec 5 min 130 x 1r x 2s – rec 5 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
I carichi stanno risalendo, si avvicina qualche competizione o qualche test massimale?
|
Quote:
spero per il 2015 di tornare a fare qualche garetta di powerlifting, oltre a qualche garetta di corsa su strada sui 10 km :) grazie x essere passato ! |
23 set 2014 --- RUNNING - CIRCUITI
------------------------------------------------------------------------------------------------------------------------------------------ # RUNNING ------------------------------------------------ - corsa blanda x 20 minuti ------------------------------------------------ ------------------------------------rest 30 min------------------------------------------------------------------------------------------ #CIRCUITO 1 (sequenza 9 esercizi) ------------------------------------------------ - carico fisso 50 kg - no rest tra gli esercizi ------------------------------------------------ - Deadlift x 5 rep ---------------------------------------- - Mezzo stacco x 5 rep ---------------------------------------- - Rematore x 5 rep ---------------------------------------- - Stacco fino al ginocchio x 5 rep ---------------------------------------- - Pendlay row x 5 rep ---------------------------------------- - Stacco fino al ginocchio x 5 rep ---------------------------------------- - Rematore x 5 rep ---------------------------------------- - Mezzo stacco x 5 rep ---------------------------------------- - Deadlift x 5 rep ------------------------------------------------ -------------------------------------rest 5 min------------------------------------------------------------------------------------------ #CIRCUITO 2 (sequenza 4 esercizi) ------------------------------------------------ - carico fisso 20 kg - no rest tra gli esercizi ------------------------------------------------ - Lento avanti x 5 rep ---------------------------------------- - Lento dietro x 5 rep ---------------------------------------- - Goodmorning x 10 rep ---------------------------------------- - Squat x 10 rep ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
Quote:
(Io leggo sempre il tuo diario per vedere come vai, però si capisce che in questo periodo sono prevalentemente allenamenti "di sussistenza" e quindi non ci sono grandi commenti da fare) |
27 set 2014 --- FRONT SQUAT - O.H. PRESS - ROW - CIRCUITO
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 15 x 10r x 3s ---------------------------------- 25 x 10r x 2s (a cedimento) ---------------------------------- 35 x 3r x 3s (a cedimento) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 35 x 5r x 3s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 35 x 20r ------------------------------------------------ --------------------------------------rest 6 ore------------------------------------------------------------------------------------------ # ROW ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 10s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 5r x 5s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ # FRONT SQUAT ------------------------------------------------ bomber barbell ------------------------------------------------ 25 x 10r x 3s ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ #CIRCUITO (sequenza 5 esercizi x 1 set) ------------------------------------------------ - carico fisso 15 kg - no rest tra gli esercizi ------------------------------------------------ - O.H. press x 10 rep ---------------------------------------- - Row x 10 rep ---------------------------------------- - Frontsquat x 10 rep ---------------------------------------- - Row x 10 rep ---------------------------------------- - O.H. press x 10 rep ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
Quote:
Neanche a dirlo sono di nuovo fermo ai box e non potrò riprendere gli allenamenti prima di un paio di settimane...ma chi la dura la vince :) |
4 ott 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 15 x 3s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
5 ott 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 15 x 3s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
6 ott 2014 - O.H. PRESS / ROW
------------------------------------------------------------------------------------------------------------------------------------------ # O.H. PRESS /superset/ ROW ------------------------------------------------ bomber barbell - kg x set x (press + row) ------------------------------------------------ 15 x 4s x (10 + 20) ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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