Coming back stronger

Sreda, 27. 4.

Vaje koleno
Vaje noge aktivacija
Hexbar deadlift 3x12x74 PR, 3x10x84 PR
Military press 3x5x50, 3x3x55
Box squat 2x10x80 PR, 2x8x90 PR, 5x5x100 PR!! (vse serije dokaj easy)
Paused pullups 3x12 bw, 1x9 bw

Četrtek, 28. 4.

Kolo 5 min
Vaje koleno
Stiffed legged deadlift 2x7x40, 2x7x50, 4x7x60 PR
Pullups 5x10
Bench press 2x90, 1x95, 0x100 (mal zmanjkal), 3x90
Triceps cable 5x
Trapezi 5x10
Biceps 4x
Close-grip bench press 4x8x70
Rowing (predklon) 12x50, 3x10x60

Dober trening, bolj za upper body
V nogah odličen filing - musklfibr gluteus, mislim da šele drugič po poškodbi
Anyway, squats are bad for your knees...

Petek, 29. 4.

Kolo 10 min
Vaje koleno
Deadlift (boxes) 3x5x90, 3x3x100, 3x2x110 PR
Box squat 5x5x90
Paused bench press 2x7x75, 2x5x80, 2x2x85
DB Fly 4x10
Biceps 5x
Vaje koleno

Danes pa totalno brez energije

Sobota, 30. 4.

Cooper 2400 m - 9:34 min
Lateralni koraki z bandsi
"Hoja po vseh štirih nazaj" 5x10m počasi
Pushups 6x10
Trebuh 6x10

Koleno je bilo med tekom uredu, edino ščitnik mi je po po 400m dol zlezel in me celoten tek motil


Ponedeljek, 2. 5.

Kolo 10 min
Vaje koleno
Box squat 12x70, 8x80, 8x90, 3x5x100, 3x4x105 PR, 3x110 PR
Hexbar deadlift 4x8x94 PR
Pullups 4x11
Bench press 6x4x80
Kettlebell single leg deadlift 5x5x12kg
BOSU stabilizacija

Sreda, 4. 5.

Kolo 10 min
Vaje koleno
Box squat 8x90, 3x7x100 PR, 3x5x110 PR
Bench press 5x5x80
Stiffed legged deadlift 5x7x50
DB row 5x12x25
Biceps 4x
Inclined front raise 3x10x8
BOSU vaje noge

Četrtek, 5. 5.

Kolo 20 min
Hoja v klanec 10 min
Vaje koleno
Vaje noge


Tek/hoja cca 1 h

Petek, 6. 5.

Kolo 10 min
Vaje koleno
Deadlift 2x8x80, 3x5x90, 2x3x100
Single leg squat 8x5 (box+10kg)
Single leg deadlift barbell 5x5x20
Pullups (paused + deadstop) 5x7

Kolo 10 min
Vaje koleno
Bench press 2x7x80
Hip thrust 4x10x50
Biceps
Triceps cable

Sobota, 7. 5.

Hoja/tek
Pullups 5x10
Pullups (deadstop) 5/6/6/7/7
Knee raises 5x12
Pushups 5x12
Low box jumps

Nedelja, 8. 5.

Hoja/tek
Pullups (pause+deadstop) 2x7, 2x6, 2x5
Poskoki


Ponedeljek, 9. 5.

Kolo 10 min
Vaje koleno
Box squat 4x4x105, 3x3x110
Power clean + push press 2x1x60, 3x1x65, 1x70
Stiffed legged deadlift 5x7x50
Floor press 5x10x70
Box jumps (na črn bench) 10x4
Pullups (pause+deadstop) 2x8, 2x7, 2x6
Preša 4x20x20kg, single leg: 5x5x0kg
Vaje koleno

Torek, 10. 5.

Kolo 5 min
Vaje koleno
Preša (single leg) 8x5x0kg
Bench press 6/5x82,5kg, 2x3x85, 1x90
Pullups (paused+deadstop) 6/5/4/3/2/1 x 10kg
Biceps
Triceps

Krajši trening danes