2017/18

Ponedeljek, 29. 10.

GYM - 1:15 h

Hexbar deadlift (cluster sets) 5+3x154, 4+2x164, 3+1x174 PR
Crunches 5x20x10kg

Front squat 4x3x85
Spider biceps curls 18/16/15/15/14x10

Bench press 10x65, 10x60, 8x60
Pullups slow negative 3x5


Sreda, 31. 10.

GYM - 1:15 h

Vlecenje za nalog do kolen 2x3x40, 2x3x50, 2x3x60

4-pozicije za nalog 6x5x20kg
Front squat 5x2x90
Upperback work: facepull 5x16

Barbell row iz tal 5x8x60
DB bench press inclined 12/12/10x25

Sreda: Basket 2:15 h

Četrtek: Basket 1:00 h in poškodba kolena (upam da nič hujšega).

Pavza: počitek in učenje
Next: več unilateralnih vaj, samo ena "težka vaja" na trening (deadlift, hexbar deadlift, front squat)

Sreda, 14. 11.

GYM - 1:05 h

Weightlifting
Nalog na moč 2x3x20, 2x3x30, 2x3x40, 2x2x50
Clean deadlift s pavzo pri kolenih 3x50, 3x60, 3x70, 3x80
Nalog na moč s pavzo pri kolenih 2x2x40, 2x2x50, 1x3x55

Front squat nalaganje 7x40, 7x50, 7x60, 7x65
Upper back work: facepull 6x15

Romanian deadlift 3x12x20
Single leg hip thrust BW 3x10
Deadbugs 4x16


Sobota, 17. 11.

GYM - 1:20 h

Weightlifting
Nalog od tal+nalog iz visa (s pavzo pri kolenih) 3x1x30, 2x1x40, 3x1x50
High pull (z odbijanjem pri kolenih) 6x4x30

TRX horizontal rowing 5x12
Push press 4x40, 4x50, 4x55, 4x60, 4x65

Pullups 7/7/7/7/6
Inclined DB bench press 10/8x25, 10x22.5

Triceps DB extensions lying 15/15/12/12x7.5
Biceps curls seated 13/11x12.5, 13/13x10


Nedelja, 18. 11.

GYM - 1:25 h

Weightlifting
Clean od tal s pavzo pri kolenih 2x2x40, 2x2x50, 6x1x60

Front squat nalaganje 5x70, 5x75, 2x5x80

Romanian deadlift 10/12x40, 12x45, 12x50
Leg raises core lying 4x14

Reverse lunges(on 20kg plate) 3x10x40
Upperback work: External rotation 6x12

Hyperextensions single leg 45° 2x8

Sreda, 21. 11.

GYM - 1:35 h

Overhead squat 4x8x20, 2x8x25
Upperback work: band pull-a-part 5x15

Jerk tehnika 3x4x20

Nalog (počasi do kolen) 1x40/50/55/55/60/60
DB row 20x25, 18x27.5, 16x30, 14x32.5

Bench press 9/9/7x65, 7x60
Pullups 4x5
Delts lateral raises 20/18/16/16

Hammer curls s pavzo 12x15, 15/12/10x12.5
Triceps DB extension lying 18/16/15/12x7.5


Četrtek, 22. 11.

GYM - 1:25 h

Clean + hang clean 1x40/50/50
Clean 1x60/60/60/60
Core lying leg raises 5x15

Overhead squat paused 5x6x25
Single leg deadlift 4x10x12

Hexbar deadlift 5x144, 5x154, 3x164
Gluteus medius odmik kolka red band 5x12

Roll abs barbell 4x12
Odmik kolka leže na benchu 3x15


Sobota, 24. 11.

GYM - 1:30 h

Vlečenje za nalog 3x50/60/60/70/70/70/80/80
Upperback work: reverse fly bent-over 25/23/23/22/22x2.5

Overhead squat 4x10x20
Bent-over barbell rowing 4x15x50
DB bench press normal 12/12/11x25

Triceps pulldown 6x15x31.5
Biceps ez bar 15/13/12/10/11/11x20kg (+štanga)
Chest press naprava 12/10/9x80, 8x60

V zadnjih parih tednih sem energijo usmerjal v faks in delo, zato manj treningov. Redno sem treniral 2x na teden na faksu.

Nedelja, 2. 12.

GYM - 1:15 h

Nalog in nalogi z visa 2x1x40, 3x1x50, 1x60
Nalog 2x1x60, 1/0/1/0x65
Snatch balance 3x20, 2x3x25, 3x30, 2x3x35

Leg raises lying 4x15
Pullups 3x7
Romanian deadlift DB 3x15x12.5


Sobota, 8. 12.

GYM - 1:10 h

Overhead squat 8x20, 8x25, 8x30, 8x35, 8x40
Snatch balance 3x30, 2/3/3x35

Pullups 4x7
Lying leg raises 4x15
Snatch deadlift 4x3x50

Nalog in sunek 1x40, 2x1x50, 1x55

Romanian deadlift DB 3x15x17.5
Reverse hyper 3x20 bw


Vmes še nekaj rekordov:
Poteg 50 kg
Nalog in sunek 75 kg (na 80 kg pa fail)

Sobota, 22. 12.

GYM - 1:15 h

Front squat 5x60, 2x5x70, 5x80, 4x80
Upperback work: facepull 5x15

Nalog in sunek 2/1/1/1x50
Nalog 1/2/1/1x50
(8 serij)
Upperback work: external rotation 5x12

Poteg iz visa (6 serij) 1/2/3/2/2/2x30
Knee raises 4x10


Nedelja, 23. 12.

GYM - 1:25 h

Back squat 8x80, 7x85, 6x90, 4x95
Upperback work: kneeling pulldown 5x20

Poteg s pavzo pri kolenih (11 serij) 2/1/1/1x30, 1/0/1x35, 0/1/1/0x40
DB row 4x15x30

Vlečenje za nalog (5 serij) 3x70, 3x3x80, 3x70
Push press 4x40, 4x50, 4x55, 4x60, 4x65, 3x70

Romanian deadlift 4x12x70

Poudarek na iztegu kolkov pri potegu in vlečenju za nalog.

Ponedeljek, 24. 12.

GYM - 1:25 h

Paused front squat 6x70, 6x75, 5x80, 4x85, 1x90 (prščipnu mezinec in ni bilo zbranosti )
Deadbugs 4x14

Poteg na moč (13 serij) 2/2x30, 1/0/1/1/1x40, 0/1/1/1/1/1x45

Nalog s pavzo pri kolenih (10 serij) 2/2x40, 1/1/1/1x50, 0/1/1/1x55
Lying leg raises 4x15

Roll abs barbell 3x14
Hang knee raises 3x8

Nalog dober filing na koncu


Torek, 25. 12.

GYM - 1:35 h

Kolo 4,5 min

Back squat 8x70, 2x8x80

Poteg (13 serij) 2/2/2x30, 2/1/1/1x35, 1/1/1/1/0/1x40
Bent-over barbell rowing 15x40, 15x50, 15x55, 15x60, 12x65, 12x70

Nalog na moč (6 serij) 3x1x60, 3x1x65
Hyperextensions 5x10

Triceps DB extensions lying 3x15x7.5
& biceps curls DB 15/12/10x12.5

Poteg danes šel dobro! Nisem mislil počepa na začetku delati, ampak itak se moram ogreti in pripraviti na spodnji položaj...

Prvi cikel je bil dolg 4 treninge, 1 dan premora in sedaj 5 treningov.

Četrtek, 27. 12.

GYM - 1:35 h

Kolo 3 min

Front squat (5 serij) 7/7x75, 4/3/3x85

Poteg iz visa (12 serij) 3x2x30, 3x2x35, 3x1x40, 3x1x45
TRX row 5x15
Romanian deadlift single leg KB 4x10x12

Nalog s pavzo (7 serij) 2x1x50, 2x1x55, 3x1x60
Upperback work: band pull-apart 5x15

Romanian deadlift 3x12x60

Petek, 28. 12.
Poudarek na nalogu, sunek sem ugotovil, da je katastrofa, ker ga nisem nič delal Drill pozicij za poteg.
GYM - 1:30 h

Back squat (5 serij) 6x85, 5x90, 3x5x95

Nalog iz visa+sunek (6 serij) 2x2x40, 2x2x50, 2x2x60

Nalog iz visa (5 serij) 2x60, 2x65, 3x1x70
Upperback work: facepull 5x15

Good morning 4x12x20
Lying leg raises 4x12

Podsedanje (snatch balance) (7 serij) 2x4x20, 2x4x30, 3/2/0x40

Overhead squat (4 serije) 3x40, 3x45, 3x50, 3x55

Sobota, 29. 12.
Light day. Vaje za poteg so šle super, toliko o light dayu
GYM - 1:35 h

Front squat (5 serij) 5x5x70 easy

Podsedanje (snatch balance) (5 serij) 4x20, 4x30, 4x35, 4x40, 4x45

Poteg s pavzo (12 serij) 3x1x30, 6x1x40, 0/1/0x50
Barbell bent-over rowing 12x70, 4x10x70

Vlečenje za nalog (7 serij) 3x50, 3x60, 3x70, 3x80, 3x3x90
Military press (6 serij) 5x40, 5x45, 5x50, 3x5x55
Romanian deadlift 12x60, 12x70, 9x80, 7x90 (grip problem )

Nedelja, 30. 12.

GYM - 1:35 h

Paused back squat (4 serije) 8x80, 6x90, 2x3x100

Poteg na moč (11 serij) 2x2x30, 3x2x40, 0x50, 0/1/1x45, 2x1x50 (pri 50 kg malo press out)

Vaja za nalog nihanje 4x4x20

Nalog+sunek (1 nalog, 2 sunka) 3x1x40, 2x1x50

Nalog na moč+nalog 3x1x60

Lying DB row 2x20x17.5, 4x18x17.5
Core upogib trupa, noge na steni 5x(25+10) -->25x z MB 9kg, 10x BW.

Izpadni nazaj 3x10x50

Ponedeljek, 31. 12.
Cilj je bil v le treh poskusih priti do čim bolj idealne tehnike (vse serije snemal). Počep višja intenzivnost, le 3 serije.
GYM - 1:25 h

Front squat 8x75, 6x82.5, 4x90

Poteg (ogrevanje: 2x1x20, 2x1x30) 4x1x40

Nalog+sunek (ogrevanje: 2x1x40, 2x1x50) 3x1x60

Rowing barbell 4x10x60
Bench press 10x60, 8x65, 6x70
Reverse hyper 5x20

Triceps french press lying 3x12x25
Biceps barbells curls 14/13/12x25

Četrtek, 3. 1.

Utežarna
Poteg 2x1x50, 2x1x55, 0x60, 1x60 (komaj)

Nalog, sunek 2x2x60, 1x65, 1x70, 1x75, 1x80, 0x85, 0x82

Sobota, 5. 1.

GYM - 1:45 h

Hrbet ne sme biti mlahav, pred vsakim dvigom zravnaj hrbet, stisni trup!
Lift faster from the ground, od kolen naprej max. pospesi!

Front squat 4x70 (ogrevanje), 2x80, 1x90, 2x1x95

Poteg (14 serij) 2x40, 1x45, 1/1/0/1/1x50, 0/0/1/1x55, 0/0/0x60

Snatch balance/podsedanje (7 serij) 3x30, 3x50, 2x55, 2x60, 1x60, 2x1x65

Nalog, sunek (8 serij) 1x60, 2x1x65, 2x1x70, 1x75, 2x1x80

Nedelja, 6. 1.

GYM - 1:20 h

Snatch: get the bar up a little bit and then violently pull yourself under.

Front squat 1x80, 1x90, 1x95

Poteg (13 serij) 0/1/2/2x40, 1/1x50, 1/0/0x55
Poteg, poudarek na hitrosti 2/2/2/1x40

Nalog, sunek (7 serij) 1x50, 1x60, 2x1x70, 3x1x50

Torek, 8. 1.

Utežarna
Poteg 1/0/0/1/1x60, 1x65

Nalog, sunek 1x70, 1x75, 0/1/1/1x80

Četrtek, 10. 1.

GYM - 1:25 min

Front squat 6x3x85

Poteg iz visa 2x2x40, 2x2x45, 4x1x50, 0x50

Military press 8x45, 6x50, 4x55, 0x60 (nisem ziher a je šlo 2x ali 0x?)

Romanian deadlift 15x50, 13x60, 11x70, 10x80

Core roll abs 3x15
Hang knee raises 3x10
Reverse hyper 3x20
Bent-over reverse fly 3x18

(bolečina v brachialisu pri spuščanju droga pri potegu iz visa...naslednji dan OK)

Sobota, 12. 1.

GYM - 1:35 h

Back squat 7x90, 6x95, 5x100, 2x105

Poteg s pavzo pri kolenih 3x1x40, 3x1x50, 0x55, 3x1x50

Upperback work: facepull z elastiko 1x20, 5x18

Push press 6x60, 5x65, 4x70, 3x75, 0x80

Vlečenje za nalog 3x70, 3x80, 3x90, 3x2x100

Deadbugs core 4x15

Nedelja, 13. 1.

GYM - 1:35 h

Paused front squat 6x80, 4x85, 3x2x90

Nalog, sunek 2x1x50, 2x1x60, 2x1x70, 1x75
Nalog 1x75, 0x80 (malo zmanjkalo energije, prejšne serije dokaj easy)

Podsedanje poteg (snatch balance) 3x40, 3x50, 2x55, 2x60, 1x65

Barbell rowing 10x60, 4x10x70

Bulgarian split squat BW 3x15

Biceps DB curls izmenično 3x12x15kg
& TRX row 3x10

Dips 3x12
& overhead triceps extensions 3x25

Sobota, 19. 1.

GYM - 1:35

Front squat 3x5x80, 3x3x85

Poteg 2x2x40, 1/1/1/0x50

Nalog, sunek(2 naloga, 1 sunek) 2x(2+1)x60, 2x(2+1)x70

Bench press 10/9/7x60
DB inclined row 18x20, 15x22.5, 2x12x25

Biceps curls 11/10/10x15
Triceps pushups inclined 5x16
Biceps barbell curls 10x30, 12x25, 11x25

Nedelja, 20. 1.

GYM - 1:50

Back squat 2x5x95, 2x3x100

Visoko vlečenje + poteg 2x(1+1)x40, 2x(1+1)x45, 2x(1+1)x50, 1x(1+1)x55

Visoko vlečenje za poteg 5x2x65

Reverse hyper 15xBW, 4x15x10
Romanian deadlift 15x50, 15x60, 15x70, 12x80, 8x90 grip

Core lying leg raises 4x15
Crunches 4x18

Ponedeljek, 21. 1.

GYM - 1:25 h

Paused front squat 2x5x80, 2x3x85

Nalog iz visa 2x50, 1x60, 1/1x65, 5x1x70, 0/1x75, 0/0x80

Sunek iz stojal 2x3x50, 3x60, 3x65, 3x2x70

Overhead squat 5x30, 5x40, 3/4x50

Bent-over barbell rowing 15x50, 13x60, 2x11x65

Torek, 22. 1.

GYM - 1:40 h

Back squat (easy) 4x8x80

Poteg 3x30, 2x40, 2x50, 0x55, 0/1/1/1x50, 0/1/1/1x55

Military press 12x40, 8x50, 2x4x55, 2x60
Reverse fly DB 4x15x5

Spider curls biceps 24x7.5, 18/13x10
Triceps extensions barbell 3x20x20

Pullups 5/6/5
DB fly inclined 3x12x10

Hammer curls seated 12x15, 12x12.5, 14x10
Pushups 15/14/14