ZeRoberto_2. del

Treningi potekajo po planu...zadnji teden sem malo zamenjal način treninga in sicer:

1.) ME (SQ/DL... in BP/OHP/... + asistenca za hrbet)

2.) DE (SQ/DL... in BP/OHP/... + asistenca za hrbet)

3.) Volumen (SQ/DL... in BP/OHP/... + asistenca za hrbet)

4.) Kozmetika po občutku
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Trening 13.11.2014_VOLUMEN

1.) Semi-sumo DL
50 x 5
90 x 3
110 x 1
130 x 1
150 x 1
155 x 5
155 x 5
155 x 9

2.) Bench press
30 x 5
40 x 3
50 x 3
60 x 2
70 x 1
75 x 5
75 x 5
75 x 10

3.) Asistenca
-Band pull-aparts
-Biceps curls

To je to za danes.

lp

Trening 20.11.2014_VOLUMEN

Nekoliko sem si poškodoval dlan (ne na treningu) zato trenutno (upam, da čimprej mine) ne morem delati potiskov in sem naredil samo počep...delal sem Zercher kjer zapestja ne trpijo toliko

1.) Zercher box squat
ogrevanje z nalaganjem
110 x 3
120 x 3
120 x 3
125 x 3
125 x 3
125 x 3

2.) Asistenca
-Band pull-aparts, face pulls


To je to za danes. Upam, da se čimprej stanje normalizira in začnem s treningom kakor se zagre

lp

Trening 25.11.2014_ME

1.a) Deficit semi-sumo dl (6cm)
160+green band x 1
170+green band x 1
170+green band x 1
170+green band x 1
170+green band x 1

1.b) Vertical jump (semi-sumo position)
bw x 1
bw x 1
bw x 1
bw x 1
bw x 1

2.a) One arm ohp
32 x 1
32 x 1
32 x 1
32 x 1
32 x 1

z levo delal samo 22 kg ker me dlan se boli.

2.b) one arn band press
5 x 5 sec/arm

3.) Asistenca-hrbet
70 x 10 pendley rows
30 x band pull apart
15 x yates rows
30 x band pull apart
70 x 15 shrugs
30 x band pull appart
70 x 15 power shrugs

to je to za danes. V cetrtek DE.

lp

Trening 6.12.2014

1.) Cambered bar box squat
55 x 3
95 x 3
115 x 2
135 x 1
150 x 3
155 x 3
155 x 3

2.) OHP
30 x 5
40 x 3
50 x 2
55 x 1
62,5 x 3
62,5 x 3
62,5 x 3

Dlan se poskodovana tako da boli ob drzanju palice. Malo razbremenim s false gripom.

3.) Mix grip pull ups
50 reps

Trening 8.12.2014

1.) Semi-sumo DL
50 x 5
90 x 3
110 x 2
130 x 1
160 x 1
180 x 5
180 x 2
180 x 2

2.) Glute bridge press
30 x 5
50 x 3
60 x 3
70 x 3
80 x 3
90 x 7
92,5 x 7
100 x 5

3.) Barbell rows (80 kg)
50 reps

Še video:

Cambered bar box squat: https://www.youtube.com/watch?v=ljhfo4I ... 9R1dY0Ej6Q

Semi Sumo DL: https://www.youtube.com/watch?v=mClVglL ... 9R1dY0Ej6Q

Glute bridge press: https://www.youtube.com/watch?v=USD8ylC ... 9R1dY0Ej6Q

Trening 9.12.2014

1.) Zercher box squat
50 x 3
70 x 3
90 x 2
110 x 1
130 x 3 (video)
130 x 3
130 x 3

Video: https://www.youtube.com/watch?v=RG5qbYx ... 9R1dY0Ej6Q

2.) OHP
30 x 5
40 x 3
50 x 2
60 x 1
65 x 3 (video)
65 x 3
65 x 3

Video: https://www.youtube.com/watch?v=ySIntnf ... 9R1dY0Ej6Q

3.) Asistenca
-Barbell curl
-Band pull aparts

Trening 11.12.2014

1.) Box squat
50 x 3
90 x 3
110 x 2
130 x 2
150 x 1
160 x 1 (video)
160 x 1
160 x 1

Sem bil utrujen po 4 težkem treningu, računal sem da bom delal 160 x 3 ali vsaj 2...bo pa drugič bolje

Video: https://www.youtube.com/watch?v=fk_SRG4zdzY

2.) BTN press
30 x 3
40 x 2
50 x 1
55 x 3 (video)
55 x 3
55 x 3

Video: https://www.youtube.com/watch?v=4dxf6hU6evk

Danes kratek s časom zato brez asistence...naslednjič malo aktivacija potem pa gasa s težkimi treningi.

Trening 16.12.2014

1.) Box squat (reverse band + chains)
50 x 3
90 x 3
110 x 3
130 x 2
150 x 2
160 x 1
170 x 1
180 x 1
190 x 1 (video)

Video: https://www.youtube.com/watch?v=TWhqxkhzB8E

2.) Good morning
70 x 10
70 x 10
70 x 10

3.) T-handle swing
80 x 10
80 x 10
80 x 10

Trening 18.12.2014

1.) Bench press (reverse band + chains)
50 x 3
60 x 3
70 x 3
80 x 3
90 x 1
95 x 1
100 x 1
105* x 1 (video)

Video: https://www.youtube.com/watch?v=_GOOYMWp-rA

*vmes mi je malo dvignilo rit tako, da je po PL pravilih X lift, ampak OK...

2.) DB BP
22 x 12
27 x 10
32 x 8

3.) Incline DB BP
22 x 10
22 x 10
22 x 10

4.) Z press
30 x 10
30 x 10

5.) Asistenca
-band pull apart
-Face pulls