Road To Evolution

[iKant]

8 settimane di ipocalorica e poi chiudo. Le ultime 2 sono state in leggera iper.

Programma per le prossime 4 settimane.

MILITARY
Smolov, fase intensificazione

1A)
1x3x65% (37.5 Kg)
1x4x75 (43)
3x4x85 (49)
1x5x85 (49)

1B)
1x3x60 (34.5)
1x3x70 (40)
1x3x80 (46)
3x3x90 (52)
2x5x85 (49)

1C)
1x4x65 (37.5)
1x4x70 (40)
5x4x80 (46)

2A)
1x4x60 (34.5)
1x4x70 (40)
1x4x80 (46)
1x3x90 (52)
2x4x90 (52)

2B)
1x3x65 (37.5)
1x3x75 (43)
1x4x85 (49)
3x3x90 (52)
1x3x95 (54.5)

2C)
1x3x65 (37.5)
1x3x75 (43)
1x4x85 (49)
4x5x90 (52)

3A)
1x3x60 (34.5)
1x3x70 (40)
1x3x80 (46)
5x5x90 (52)

3B)
1x3x60 (34.5)
1x3x70 (40)
1x3x80 (46)
2x3x95 (52)

3C)
1x3x65 (37.5)
1x3x75 (43)
1x3x85 (49)
4x3x95 (54.5)

4A)
1x3x70 (40)
1x4x80 (46)
5x5x90 (52)

4B)
1x3x70 (40)
1x3x80 (46)
4x3x90 (52)

4C)
1x3x75 (43)
1x4x90 (52)
3x4x95 (54.5)

- - -

PANCA

1A)
8x3x65% (55 Kg)

1B)
Rack Press
4x3x80 Kg
Panca piana negative
4x1x85 Kg

1C)
12x2x70.5 (60)

2A)
8x3x68 (57.5)

2B)
R.P.
2x3x80
2x2x85
Neg.
3x1x90

2C)
12x2x76.5 (65)

3A)
8x3x70.5 (60)

3B)
R.P.
4x2x85
Neg.
2x1x95

3C)
12x1x82.5 (70)

4A)
8x3x73 (62.5)

4B)
R.P.
2x2x85
2x1x90
Neg.
1x1x100

4C)
12x1x88 (75)

- - -

Stacco

1)
1x2x100% (105 Kg)
3x3x74 (77.5)

2)
1x1x102.5% (107.5 Kg)
2x3x74 (77.5)

3)
1x1x105% (110 Kg)
2x3x74 (77.5)

4)
Test