Lo squat con 100kg sembra abbastanza ben controllato (anche se in uscita dalla buca perdi un po' la schiena)
Lo stacco lo sculi un po'. |
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grazie, speriamo di riuscire a fare di meglio ! |
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9 nov 2013 - SQUAT + DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ - 22 gg a gara PowerLifting ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ---------------------------- 20 x 10 ----------------rec 2 min 30 x 10 ----------------rec 2 min 40 x 10 ----------------rec 2 min 50 x 3 ----------------rec 2 min 60 x 2 ----------------rec 2 min 70 x 1 ----------------rec 2 min 80 x 1 ----------------rec 2 min 90 x 1 ----------------rec 2 min 100 x 1 ----------------rec 2 min 90 x 1 ----------------rec 2 min 80 x 1 ---------------------------- -----------------------------------rest 10 min-------------------------------------------------------------------------------------------- #DEADLIFT ---------------------------- 50 x 5 ----------------rec 2 min 70 x 4 ----------------rec 2 min 90 x 3 ----------------rec 2 min 110 x 2 ----------------rec 2 min 130 x 1 ----------------rec 2 min 120 x 1 ----------------rec 2 min 110 x 1 ---------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
Se osservi il tuo stacco con 130kg noterai che afferri il bilanciere cominci a tirare ma il bilanciere si comincia ad alzare solo dopo che il tuo sedere si è alzato un po' e le spalle sono avanzate. Ecco quella dovrebbe essere la tua posizione di partenza giusta; il movimento che la precede ti fa disperdere inutilmente energie.
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9 nov 2013 - SQUAT + DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ 9nov13 Squat 1 x 80 90 100 90 80 kg - YouTube 9nov13 Deadlift 1 x 130 120 110 kg - YouTube |
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(E' una beffa perchè so benissimo cosa dovrei fare ma col cavolo che riesco a farlo :D) |
10 nov 2013 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ - 21 gg a gara PowerLifting ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 3r x 3s – rec 2 min -----------------------------------rec 2 min 60 x 2r x 3s – rec 2 min -----------------------------------rec 2 min 70 x 1r x 3s – rec 2 min -----------------------------------rec 2 min 80 x 1 -----------------------------------rec 2 min 78 x 1 -----------------------------------rec 2 min 76 x 1 -----------------------------------rec 2 min 74 x 1 -----------------------------------rec 2 min 72 x 1 -----------------------------------rec 2 min 70 x 1 ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- |
10 nov 2013 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ 10nov13 Bench Press 1 x 80 78 76 74 72 70 kg - YouTube |
12 nov 2013 - SQUAT + DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ - 19 gg a gara PowerLifting ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ---------------------------- 20 x 10 ----------------rec 2 min 30 x 10 ----------------rec 2 min 40 x 10 ----------------rec 2 min 50 x 3 ----------------rec 2 min 60 x 2 ----------------rec 2 min 70 x 1 ----------------rec 2 min 80 x 1 ----------------rec 2 min 90 x 1 ----------------rec 2 min 100 x 1 ----------------rec 2 min 90 x 1 ----------------rec 2 min 80 x 1 ---------------------------- -----------------------------------rest 10 min-------------------------------------------------------------------------------------------- #DEADLIFT ---------------------------- 50 x 5 ----------------rec 2 min 70 x 4 ----------------rec 2 min 90 x 3 ----------------rec 2 min 110 x 2 ----------------rec 2 min 130 x 1 ----------------rec 2 min 120 x 1 ----------------rec 2 min 110 x 1 ---------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
12 nov 2013 - SQUAT + DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ 12nov13 Squat 1 x 90 100 90 kg - YouTube 12nov13 Deadlift 1 x 130 120 110 kg - YouTube |
14 nov 2013 - BENCH PRESS - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ - 17 gg a gara PowerLifting ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 3r x 3s – rec 2 min -----------------------------------rec 2 min 60 x 2r x 3s – rec 2 min -----------------------------------rec 2 min 70 x 1r x 3s – rec 2 min -----------------------------------rec 2 min 80 x 1 -----------------------------------rec 2 min 78 x 1 -----------------------------------rec 2 min 76 x 1 -----------------------------------rec 2 min 74 x 1 -----------------------------------rec 2 min 72 x 1 -----------------------------------rec 2 min 70 x 1 ------------------------------------------------ -------------------------------------------------rest 20 min---------------------------------------------------------------------------- #CORSA asfalto - pianura (pista ciclabile) ------------------------------------------------------------------- Runtastic ------------------------------------------------------------------- - distanza 10.10 km - durata 00:57:26 - vel media 10.6 km/h - salite 75 metri - discese 69 metri - ritmo 5:41 min/km - tratto veloce: 1 km (tra 8° e 9°) ritmo 4:21 (senso orario) ------------------------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
15 nov 2013 - SQUAT + DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ - 16 gg a gara PowerLifting ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ---------------------------- 20 x 10 ----------------rec 2 min 30 x 10 ----------------rec 2 min 40 x 10 ----------------rec 2 min 50 x 3 ----------------rec 2 min 60 x 2 ----------------rec 2 min 70 x 1 ----------------rec 2 min 80 x 1 ----------------rec 2 min 90 x 1 ----------------rec 2 min 100 x 1 ----------------rec 2 min 90 x 1 ----------------rec 2 min 80 x 1 ---------------------------- -----------------------------------rest 10 min-------------------------------------------------------------------------------------------- #DEADLIFT ---------------------------- 50 x 5 ----------------rec 2 min 70 x 4 ----------------rec 2 min 90 x 3 ----------------rec 2 min 110 x 2 ----------------rec 2 min 130 x 1 ----------------rec 2 min 120 x 1 ----------------rec 2 min 110 x 1 ---------------------------- -------------------------------------------------------------------------------------------------------------------------------------------- |
16 nov 2013 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ - 15 gg a gara PowerLifting ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS (presa: indici sui collari) ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 10 -----------------------------------rec 2 min 40 x 10 -----------------------------------rec 2 min 50 x 3r x 3s – rec 2 min -----------------------------------rec 2 min 60 x 2r x 3s – rec 2 min -----------------------------------rec 2 min 70 x 1r x 3s – rec 2 min -----------------------------------rec 2 min 80 x 1 -----------------------------------rec 2 min 78 x 1 -----------------------------------rec 2 min 76 x 1 -----------------------------------rec 2 min 74 x 1 -----------------------------------rec 2 min 72 x 1 -----------------------------------rec 2 min 70 x 1 ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- |
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