gapec

Ponedeljek, 13. 4.

BP
5x45kg
2x4x55kg
2x3x62,5kg
5x3x67,5kg

Squat
5x60kg
2x5x72,5kg
5x5x85kg

BP
5x45kg
5x55kg
4x4x62,5kg

Good morning standing 5x20kg, 2x5x30kg, 2x5x40kg
DB Fly 5x10x8kg
+dodatna vaja za trebuh

Startal sheikota

Sreda, 15. 4.
DL up to knees
3x65kg
2x3x80kg
2x3x90kg
4x3x100kg - s pasom

Izpadni
5x5x30kg

Dips
5x+10kg, 5x+16kg, 4x5x+20kg

Deadlift from boxes
4x70kg
4x85kg
2x4x100kg
4x3x110kg
vse s pasom

Inclined BP
4x6x50kg

GHR sit-ups
5x10x+10kg

Petek, 17. 4.
BP
5x45kg
5x55kg
4x62,5kg
2x3x67,5kg
2x2x72,5kg
2x3x67,5kg
4x62,5kg
6x55kg
8x45kg

Squat
5x60kg
2x4x72,5kg
2x3x85kg
5x3x90kg

DB Fly 5x10x10kg

Good morning standing 5x5x40kg

GHR sit-ups 5x10x+10kg
+dodatna vaja za abs 3x10 BW

Sobota, 18. 4.

Box jumps
2x5 na 30"
2x5 na 30"+ 20kg
2x5 na 30" + 2x20kg
2x5 na 30" + 2x20 + 10kg

FSq
5x5x70kg

Hyp. ext.
3x10x BW

Paused BP
3x5x60kg 5 sec
3x3x70kg 5 sec

OHP
3x4x50kg


Časa in volje je bilo še za en extra trening ta teden
Po treningu pogledau slučajno kaj me čaka v ponedeljek pri sheikotu... Front squat dobrih 70kg dvojke...danes pa delal petke hehe

Ponedeljek, 20. 4.

Squat
5x60kg
4x72,5kg
2x3x85kg
5x2x95kg

BP
5x45kg
4x55kg
2x3x62,5kg
5x3x72,5kg

DB Fly
5x10x10kg

Push ups
5x10 BW

FSq
2x3x55kg
2x3x65kg
4x2x72,5kg

GM sem spustil...
Naslednji trening bo namesto v sredo v četrtek, sheiko bo še v petek, sobota verjetno bolj kardio in basket, nedelja pa še en extra trening.

Četrtek, 23. 4.

Dl up to knees
3x65kg
3x80kg
2x3x90kg
4x2x100kg

BP
6x45kg
2x6x55kg
4x6x60kg

DL from boxes
4x70kg
4x85kg
2x4x100kg
4x4x105kg

DB fly
5x10x10kg

Izpadne spustiu, zarad težav z gležnjom...

Petek, 24. 4.
Squat
5x60kg
4x72,5kg
2x3x85kg
5x2x95kg

BP
5x45kg
4x55kg
2x3x62,5kg
2x2x72,5kg
3x67,5kg
5x60kg
7x50kg

DB Fly
5x10x10kg

Squat
5x60kg
2x5x72,5kg
4x4x85kg

GM
5x5x20kg

Nedelja, 26. 4.

Sprinti klanec
2x3x45m
2x2x45m
2x1x45m

Pullups
Dips
Bar dips

Malo drugačen trening danes, čedalje več bom tega dodajal v trening. Junija dodam še kakšne daljše teke, 600, 800+ itd.

Ponedeljek, 27. 4.

Squat
5x65kg
4x77,5kg
2x3x90kg
4x2x102,5kg

BP
5x45kg
4x55kg
2x3x62,5kg
6x3x72,5kg

DB Fly
5x10x12,5kg

Squat
3x60kg
3x72,5kg
3x85kg
4x3x95kg

Push ups
5x10 BW

GHR sit-ups
3x10 BW
3x10x +10kg

Četrtek, 30. 4.

Deficit DL (7cm)
2x3x65kg
2x3x80kg
4x3x85kg

BP
5x45kg
4x55kg
2x3x62,5kg
3x2x72,5kg
2x2x77,5kg
2x3x72,5kg

DB Fly
5x10x10kg

DL from boxes
4x80kg
2x4x90kg
2x3x105kg
3x2x120kg

Lunge
3x5x30kg (each)