gapec

Petek, 27. 11.

Squat 7x5x100

Primik nog 5x10
Biceps DB


Sobota, 28. 11.

Squat 10x3x105

Odmik nog 10-15-20-15-10 x 36kg
Plyo pushups na 5x20kg
Meča 3x25x40

Ponedeljek, 30. 11.

Squat 4x9x95 fking cardio

DB BP (inclined) 4x10x25kg
Box deadlift 4x8x40
Single leg deadlifts 4x4x30kg (each)
Rowing 4x10x40
DB Biceps 3x

Torek, 1. 12.

Squat 5x7x100

Odmik nog 5x10x44
Rowing cable 4x10x50
Biceps DB

Četrtek, 3. 12.

Squat 7x5x107,5

Push press 3x5x50kg
Barbell biceps 3x10
Pullups bw 5-7-9-11-9
Trapezi barbell 4x10x80kg
Meča 4x25x40
Primik nog 4x10

Zvečer smo imeli namesto treninga fitnes
Kolo&tek cca 15-20min
Rame ročke in biceps ročke oboje 3x
Pulldown 3x
Pullups 3x4 bw
Rowing 3x
Single leg deadlift 4x8 each

Front squat 2x6x75, 2x6x80
Military press 5x10x30
Dips 10-10-8
Trebuh knee raises 3x10
Trebuh toes-to-bars 3x5

Sobota, 5. 12.

Squat 10x3x112,5

CG BP 14x60 PR, 3x5x70
Odmik nog 5x8
Explosive leg press 5x5x50kg
OH Squat 5x5x20kg

Ponedeljek, 7. 12.

Squat 4x9x100 Prva serija ko keks, meu obcutk da bi se ene 3 lahko naredu

Block pulls (very high) 3x3x100
Reverse lunges 3x6x40
Single leg to double box jump 3x3-3 na 20"

Sreda, 9. 12.

Squat 5x7x105

Bulgarian split squat 4x7x 40kg each leg
Strict pullups 5x5 bw
Rame lat. 3x8x6kg
Depth drops 5x6 na 24"
Hip thrust 4x8x40
Rebound jumps 3x3
Depth jumps 5x2 na 30"

Petek, 11. 12.

Easy box jump 5x5 na 20"

Squat 7x5x112,5

Explosive leg press 5x5x50kg
meča 3x20
Biceps 3x

Sobota, 12. 12.

Easy box jumps 5x5 na 20"

Squat 10x3x117,5

Push press 3x5x50
Hang clean 3x5x40

Ponedeljek, 14. 12.

BP 3x5x70, 5x75, 4x80, 1x90, 15x50
Squat 4x5x60
Single leg to both jumps on 24"
Rowing 4x8x50
Snatch 4x40, 1x50
Power clean 1x50, 1x60, 3x1x70
Dips 3x10 bw
Biceps naprava