15 mag 2013 – CORSA - BENCH PRESS
------------------------------------------------------------------------------------------------ #CORSA ------------------------------------------------------------- spola 500 m (fraz. 100m) ritmo 1 min a frazione ---rest 3 min spola 1 km (frazione 100m) ritmo 30 sec a frazione ---rest 3 min spola 500 m (fraz. 100m) ritmo 1 min a frazione ------------------------------------------------------------- -------------------------------------------------rest 1 ora------------------------------------ #BENCH PRESS (presa 81 cm) -------------------------------------- 50 x 3 x 3 - rec 2 min ---------------------------rec 2 min 60 x 3 x 3 - rec 2 min ---------------------------rec 2 min 70 x 3 x 3 - rec 2 min -------------------------------------- -------------------------------------------------------------------------------------------------- |
16 mag 2013 – CORSA - BENCH PRESS
------------------------------------------------------------------------------------------------ #CORSA ------------------------------------------------------------- spola 1 km (fraz. 100m) ritmo 1 min a frazione ---a seguire spola 1 km (frazione 100m) ritmo 40 sec a frazione ---a seguire spola 1 km (fraz. 100m) ritmo 1 min a frazione ------------------------------------------------------------- -------------------------------------------------rest 45 min------------------------------------ #BENCH PRESS (presa 81 cm) -------------------------------------- 50 x 3 x 3 - rec 2 min ---------------------------rec 2 min 60 x 3 x 3 - rec 2 min ---------------------------rec 2 min 70 x 3 x 3 - rec 2 min -------------------------------------- -------------------------------------------------rest 20 min------------------------------------ #SQUAT ----------------------------- 50 x 3r x 5s - rec 1 min ----------------------------- -------------------------------------------------------------------------------------------------- |
19 mag 2013 - BENCH PRESS
------------------------------------------------------------------------------------------------ #BENCH PRESS (presa 81 cm) --------------------------------------------- 50 x 1-2-3-4-5 - rec 1 min ---------------------------------rec 5 min 60 x 1-2-3-4 - rec 2 min ---------------------------------rec 5 min 70 x 1-2-3 - rec 3 min ---------------------------------rec 5 min 80 x 1-2 - rec 4 min ---------------------------------rec 5 min 90 x 1 --------------------------------------------- ------------------------------------------------------------------------------------------------- |
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...soddisfatto, anche xkè sto facendo molto lavoro aerobico ed il mio bw è 64-65 kg. |
23 mag 2013 - BENCH PRESS
------------------------------------------------------------------------------------------------ #BENCH PRESS (presa 81 cm) ---------------------------------------------- 50 x 1-2-3-4-5 - rec 1 min ---------------------------------rec 10 min 60 x 5 ---------------------------------rec 10 min 70 x 1-2-3-2-1 - rec 2 min ---------------------------------------------- ------------------------------------------------------------------------------------------------- |
GARA DUATHLON ATLETICO - CERVIA 26 mag2013
---------------------------------------------------------------------------------- BW: 64.5 KG -------------------------------- BENCH PRESS 1 lift - 80 kg 2 lift - 85 kg 3 lift - 90 kg -------------------------------- CORSA 2 KM SU SPIAGGIA 9 min 37 sec -------------------------------- Classifica: 7° posto ---------------------------------------------------------------------------------- Cervia 26mag13 BenchPress 80kg lift 1 - YouTube Cervia 26mag13 BenchPress 85kg lift 2 - YouTube Cervia 26mag13 BenchPress 90kg lift 3 - YouTube Corsa 2 km spiaggia 9m37s - YouTube |
28 mag 2013 - BENCH PRESS
------------------------------------------------------------------------------------------------ #BENCH PRESS (presa 81 cm) ---------------------------------------------- 50 x 1-2-3-4-5 - rec 1 min ---------------------------------rec 5 min 60 x 5 ---------------------------------rec 5 min 70 x 1-2-3-2-1 - rec 3 min ---------------------------------------------- ------------------------------------------------------------------------------------------------- |
30mag2013 - DEADLIFT - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT --------------------------------------------- 50 x 5 x 5 - rec 1 min --------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #SQUAT bilanciere basso -------------------------------------------- 50 x 5 x 5 - rec 1 min -------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
Deadlift ?!? una rarità... :D
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:)
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4 giu 2013 - SQUAT - BENCH PRESS - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT --------------------------------------------- 50 x 5 x 5 - rec 1 min --------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS -------------------------------------------- 50 x 5 ---------------------------------rec 2 min 60 x 4 ---------------------------------rec 2 min 70 x 3 ---------------------------------rec 2 min 60 x 4 ---------------------------------rec 2 min 50 x 5 ---------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT -------------------------------------------- 50 x 5 x 5 - rec 1 min -------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
7 giu 2013 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ - 36 ore da gara Bench Press ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS --------------------------------------- 50 x 5 --------------------------rec 10 min 60 x 4 --------------------------rec 10 min 70 x 3 --------------------------rec 10 min 80 x 2 --------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
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GARA BENCH PRESS - CASORIA (NA) 9 giu 2013
------------------------------------------------------------------------------------ BW: 65.1 KG -------------------------------- 1 lift - 80 kg - OK 2 lift - 87.5 kg - OK 3 lift - 95 kg - FAIL ------------------------------------------------------------------------------------ |
10 giu 2013 - Palestra - SQUAT - DEADLIFT - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT --------------------------------------------- 40 x 3 ---------------------------------rec 1 min 50 x 3 ---------------------------------rec 1 min 60 x 3 ---------------------------------rec 1 min 70 x 3 ---------------------------------rec 1 min 80 x 3 --------------------------------------------- ---------------------------------rest 7 min--------------------------------------------------------------------------------------------- #DEADLIFT --------------------------------------------- 60 x 3 ---------------------------------rec 1 min 70 x 3 ---------------------------------rec 1 min 80 x 3 ---------------------------------rec 1 min 90 x 3 ---------------------------------rec 3 min 105 x 3r x 5s - rec 2 min --------------------------------------------- ---------------------------------rest 7 min--------------------------------------------------------------------------------------------- #BENCH PRESS --------------------------------------------- 45 x 3r x 5s - rec 1 min --------------------------------------------- ----------------------------------rest 15 min------------------------------------------------------------------------------------------- #CALLISTENICI + LAVORO AEROBICO x 15 minuti ------------------------------------------------------------------------------------------------------------------------------------------ |
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E va beh, avevi fatto da poco i 90. Come è andata? |
Beh nel complesso bene...ho saputo di dover gareggiare solo venerdì..motivo per cui ho improvvisato una doppia a 80 solo 36 ore prima (visto che venivo da 2 settimane di cazzeggio) x provare a "riattivarmi"...l'obiettivo era di ripetere i 90 nonostante la preparazione approssimativa , ma ho provato il colpaccio a 95 perché se ci fossi riuscito avrei recuperato una posizione in classifica...cmq soddisfattonel ccomplesso
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13 giu 2013 - Palestra - DEADLIFT - SQUAT - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT --------------------------------------------- 45 x 3r x 10s - rec 1 min --------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #SQUAT --------------------------------------------- 45 x 3r x 10s - rec 1 min --------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS --------------------------------------------- 45 x 3r x 10s - rec 1 min --------------------------------------------- ----------------------------------rest 5 min-------------------------------------------------------------------------------------------- #COMPLEMENTARI con bilanciere x 10 minuti ------------------------------------------------------------------------------------------------------------------------------------------ |
24 giu 2013 - BOARD PRESS – MEZZO STACCO – TRAZIONI
------------------------------------------------------------------------------------------------------------------------------------------ #BOARD PRESS (board 7 cm - presa mignoli su collari) ----------------------------------------------------------------- 50 x 10r x 3s - rec 2 min ----------------------------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ----------------------------------------------------------------- 50 x 10r x 3s – rec 2 min ----------------------------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #TRAZIONI ----------------------------------------------------------------- BW x 5r x 3s - rec 2 min ----------------------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
25 giu 2013 - DEADLIFT - BENCH PRESS - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ---------------------------------------------- 50 x 5 x 5 - rec 1 min ---------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: medi sui collari) ---------------------------------------------- 50 x 5 x 5 - rec 1 min ---------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #SQUAT ---------------------------------------------- 50 x 5 x 5 - rec 1 min ---------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
Tutto con 50kg per essere più veloce e non dover caricare e scaricare il bilanciere? :D
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30 giu 2013 - DEADLIFT - BENCH PRESS - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ---------------------------------------------- 50 x 5 -----------------------------------rec 1 min 60 x 4r x 5s - rec 1 min ---------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ---------------------------------------------- 50 x 5 -----------------------------------rec 1 min 55 x 4r x 5s - rec 1 min ---------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #SQUAT ---------------------------------------------- 50 x 5 ----------------------------------rec 1 min 60 x 4r x 5s - rec 1 min ---------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
1 lug 2013 - BOARD PRESS – MEZZO STACCO (corsa pre-wo)
------------------------------------------------------------------------------------------------------------------------------------------ #BOARD PRESS (board 7 cm - presa mignoli su collari) ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 60 x 8 -----------------------------------------------------rec 2 min 60 x 7 (a limite) -----------------------------------------------------rec 2 min 60 x 5 (a limite) ----------------------------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 60 x 8r x 3s – rec 2 min ----------------------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ 1 ora prima del wo con i pesi: #Corsetta/camminata su fondo misto: Runtastic 5.43 km in 39:02 minuti ------------------------------------------------------------------------------------------------------------------------------------------ |
2 lug 2013 - CORSA
------------------------------------------------------------------------------------------------------------------------------------------ #Corsetta (fondo regolare pianeggiante) - Runtastic 2.98 km in 19:44 min ------------------------------------------------------------------------------------------------------------------------------------------ |
3 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT - CORSA
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ---------------------------------------------- 50 x 5 -----------------------------------rec 1 min 60 x 4 -----------------------------------rec 1 min 70 x 3r x 5s - rec 1 min ---------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ---------------------------------------------- 50 x 5 -----------------------------------rec 2 min 55 x 4 -----------------------------------rec 2 min 60 x 3r x 5s - rec 2 min ---------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #SQUAT ---------------------------------------------- 50 x 5 ----------------------------------rec 3 min 60 x 4 ----------------------------------rec 3 min 70 x 3r x 5s - rec 3 min ---------------------------------------------- ----------------------------------rest 20 min-------------------------------------------------------------------------------------------- #CORSA (fondo misto) --------------------------- Runtastic 3.82 km in 22:04 min ritmo 5:36 min/km ------------------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ |
4 lug 2013 - BOARD PRESS – MEZZO STACCO - CORSA
------------------------------------------------------------------------------------------------------------------------------------------ #BOARD PRESS (board 7 cm - presa mignoli su collari) ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 55 x 8 -----------------------------------------------------rec 2 min 60 x 6r x 3s - rec 2 min ----------------------------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 60 x 8 -----------------------------------------------------rec 2 min 70 x 6r x 3s – rec 2 min ----------------------------------------------------------------- ----------------------------------rest 20 min-------------------------------------------------------------------------------------------- #CORSA (fondo misto) --------------------------- circa 3 km in 20 minuti ------------------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ |
8 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 5 -----------------------------------rec 1 min 60 x 4 -----------------------------------rec 1 min 70 x 3 -----------------------------------rec 1 min 80 x 2r x 5s - rec 1 min ------------------------------------------------ ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 50 x 5 -----------------------------------rec 2 min 55 x 4 -----------------------------------rec 2 min 60 x 3 -----------------------------------rec 2 min 65 x 2r x 5s - rec 2 min ------------------------------------------------ ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #SQUAT ------------------------------------------------ 50 x 5 -----------------------------------rec 3 min 60 x 4 -----------------------------------rec 3 min 70 x 3 -----------------------------------rec 3 min 80 x 2r x 5s - rec 3 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ |
8 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------ Video Squat --------------- 8lug13 Squat 2 x 80 kg set 1 - YouTube 8lug13 Squat 2 x 80 kg set 3 - YouTube 8lug13 Squat 2 x 80 kg set 5 - YouTube |
Non so se sia solo una impressione mia, ma mi sembra di notare un poco più di incertezza al passaggio del parallelo in risalita?
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10 lug 2013 - BOARD PRESS – MEZZO STACCO
------------------------------------------------------------------------------------------------------------------------------------------ #BOARD PRESS (board 7 cm - presa mignoli su collari) ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 55 x 8 -----------------------------------------------------rec 2 min 60 x 6 -----------------------------------------------------rec 2 min 65 x 4r x 3s - rec 2 min ----------------------------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ----------------------------------------------------------------- 50 x 10 -----------------------------------------------------rec 2 min 60 x 8 -----------------------------------------------------rec 2 min 70 x 6 -----------------------------------------------------rec 2 min 80 x 4r x 3s – rec 2 min ----------------------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
10 lug 2013 - BOARD PRESS – MEZZO STACCO
------------------------------------------------------------------------------------------------------------------------------------------ #Video Mezzo Stacco ----------------------------------------------------------------- 10lug13 Mezzo Stacco 10 x 50 kg - YouTube 10lug13 Mezzo Stacco 8 x 60 kg - YouTube 10lug13 Mezzo Stacco 6 x 70 kg - YouTube 10lug13 Mezzo Stacco 4 x 80 kg set 3 - YouTube 10lug13 Mezzo Stacco 4 x 80 kg set 2 - YouTube 10lug13 Mezzo Stacco 4 x 80 kg set 1 - YouTube |
Hai un fisico della miseria
... però sculi :D |
...una delle due cose non è vera ah ah ah ah ah
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14 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 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) ------------------------------------------------ 50 x 5 -----------------------------------rec 2 min 55 x 4 -----------------------------------rec 2 min 60 x 3 -----------------------------------rec 2 min 65 x 2 -----------------------------------rec 2 min 70 x 1r x 5s - rec 2 min ------------------------------------------------ ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #SQUAT ------------------------------------------------ 50 x 5 -----------------------------------rec 3 min 60 x 4 -----------------------------------rec 3 min 70 x 3 -----------------------------------rec 3 min 80 x 2 -----------------------------------rec 3 min 90 x 1r x 5s - rec 3 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------ |
14 lug 2013 - DEADLIFT - BENCH PRESS - SQUAT
------------------------------------------------------------------------------------------------------------------------------------------ Video BenchPress - Squat ------------------------------------------------------ 14lug13 Bench Press 1 x 70 kg - YouTube 14lug13 Squat 1 x 90 kg - YouTube |
15 lug 2013 - BOARD PRESS – MEZZO STACCO - CORSA
------------------------------------------------------------------------------------------------------------------------------------------ #BOARD PRESS (board 7 cm - presa mignoli su collari) ----------------------------------------------------------------- 50 x 5 -----------------------------------------------------rec 2 min 55 x 5 -----------------------------------------------------rec 2 min 60 x 5 -----------------------------------------------------rec 2 min 65 x 5 -----------------------------------------------------rec 2 min 70 x 5 ----------------------------------------------------------------- ---------------------------------rest 5 min--------------------------------------------------------------------------------------------- #MEZZO STACCO ----------------------------------------------------------------- 50 x 5 -----------------------------------------------------rec 2 min 60 x 5 -----------------------------------------------------rec 2 min 70 x 5 -----------------------------------------------------rec 2 min 80 x 5 -----------------------------------------------------rec 5 min 90 x 5 ----------------------------------------------------------------- ----------------------------------rest 20 min-------------------------------------------------------------------------------------------- #CORSA (fondo misto) --------------------------- Runtastic 2.82 km in 17:11 min ritmo 6:06 min/km ----------------------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
15 lug 2013 - BOARD PRESS – MEZZO STACCO - CORSA
------------------------------------------------------------------------------------------------------------------------------------------ #Video Board Press - Mezzo Stacco ----------------------------------------------------------------- 15lug13 Board Press 5 x 70 kg - YouTube 15lug13 Mezzo Stacco 5 x 80 kg - YouTube 15lug13 Mezzo Stacco 5 x 90 kg - YouTube |
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