2017/18

Namen prejšnjega dnevnika je bil zapisovati treninge na moji poti do rehabilitacije kolena. Dnevnik bi lahko zaključil že prej, ma dobro

Namen tega dnevnika pa bo zapisovanje treningov v tem letu. Želja je, da znanje iz teorije oz. iz knjig prenesem v prakso. Še preden pa prenesem v prakso, pa se mi zdi zelo pomembno, da stvari sprobam pri sebi / na sebi.

Cilj je, da se čim več naučim in da sem ob koncu dnevnika v najboljši formi v življenju. Pa da squatam 150 kg. Benčam pa 110 pa dvignem 180 kg. Fajn bi bilo, če bi spet tekel na 10 km pod 40 min, ampak vse skupaj bi bilo kar težko, bomo videli.

Štartam pa zdaj z najmanj tremi tedni hipertrofije, 4x na teden (upper/lower). Po praktično dveh mesecih treniranja po 6x na teden, bomo videli kako bom reagiral na manjši volumen treningov.

Upper 1: chest (adduction), back (vertical), shoulders (press), core (front/back)
Upper 2: chest (press), back (horizontal), shoulders (raises), core (front/back)
Lower: strength, functional hypertrophy, unilateral variation, total hypertrophy, calves, biceps, triceps

Torek, 3. 10.

GYM - 1:15 h
UPPER 1

Bent-over row barbell (počasi dol, pred vsakih 5 repsov je 5 sec isometric pause) 1x20x30, 3x15x30
& Upright row (red band) 4x30

Shrugs (551) 4x8x25

Military press 8x40, 7x45, 7x42.5, 7x40

DB row (32X) 4x10x25 each

Inclined DB fly (503) 4x15x10
& inclined diamond pushups (52X) 4x10 bw

Hyperextension (301) 4x15

Zmanjkalo časa za vajo za trebuh...

Četrtek, 5. 10.

GYM - 2:00 h
LOWER 1

Kolo 5 min
Front squat 4x8x70

Hip thrust (33X) 3x12x50

Split squat (50X) 3x15x30 each

Meča soleus 1x130x10kg

Lying DB extensions (531) dropset: 2x (10x10, 10x7.5, 10x5)
& band pulldown 2x30

DB biceps curls (503) dropset: 2x (10x10, 10x7.5, 10x5)
& band curls 2x30

Kickback triceps (331) 3x12x5kg easy
& band overhead extensions 3x30

Good morning (331) 3x15x20
& lying hamstring curls (501) 3x15x5

Reverse cable curls (331) 10x
& Normal cable curls (331) 10x
& Rope cable curls (301) 12x

Cardio, tek 7:30 min 103 kcal

Petek, 6. 10.

GYM - 1:40 h
Kolo 2.5 min

Cable row (531) 15x41.5, 15/12/15x45.5
& facepull band 4x30

Bench press 12x55, 12x60, 10x65, 8x70

Core malo aktivacije

Inclined DB hex press (531) 4x15x10

Hyperextension (301) 3x12x 10kg kolut

Cable lateral raises 4x15 each

Straight arms pulldown (531) 2x15, 2x12
& pulldown band 2x30, 2x20

Sobota, 7. 10.

GYM 2:00 h

Lower 2

Kolo 5 min

Deadlift 4x8x100

Goblet squat (505) 4x12x20

Bulgarian split squat - kettlebell (50X) 3x12x12 each

Hip thrust (331) 3x12
& Frog thrust (331) 3x12
& Glute bridge (331) 3x12
& Frog bridge (331) 3x12

Meča gastrocnemius - single leg 3x12x12kg, 2x10x16kg

Barbell curls (503) 12/10/10 x 20
& hammer DB curls (331) 10/10/10 x 10

Overhead barbell triceps (301) 3x10x20
& chair dips (301) 3x12

Triceps pulldown cable 20/16/16

Cable curls drop set 3x

Nedelja, 8. 10.

HRIBI


Ponedeljek, 9. 10.

GYM - 1:35 h

Bent-over barbell rowing (isometric pause) 2x15x35, 2x10x35
& Straight arms pulldown band 4x30

Inclined DB fly (503) 15x10, 2x12x12.5, 12x10
& inclined diamond pushups (52X) 1x10, 3x8 bw

DB row (321) 3x8x30, 1x8x27.5

Military press 8x40, 7x45, 4x50, 8x40

Shrugs barbell 4x12x70

Core:
Roll abs 4x20
& Suitcase carry 4x each

Leg raises 4x10

Band pull-a-part hyperextension 3x12
& med ball throws hyperextension 3x15

Crunches 3x30 (easy)
& rotations medicine ball 3x16

Torek, 10. 10.
Plavanje cca 45 min

Sreda, 11. 10.
Tek po Golovcu – 1:45 h, cca 1400 kcal

Četrtek, 12. 10. 17
GYM – 1:40 h
Kolo 4 min
Front squat 2x8x70, 3x4x80
Hip thrust (33X) 4x12x60
Split squat (501) 3x12x40
Cable curls (reverse/normal/rope) 3x (12/14/14)
Meča soleus 40x20, 3x40x10
Hamstring curl lying 3x15x10
& good morning 3x15x20
Lying DB extensions dropset 12x(10/7.5/5), 10x(10/7.5/5)
& banded pulldown 2x30
DB biceps curls dropset 12x(12.5/10/7.5), 10x(12.5/10/7.5), 10x (10/7.5/5)
& banded curls 3x30

Petek, 13. 10.
GYM – 1:55 h
Kolo 3 min
Straight arms pulldown (331) 4x12
& banded straight arms pulldown 4x30
Cable row (321) 12/12/10/10/8/8 x 41
Cable lateral raises (331) 4x15x0kg each
Bench press 2x8x70, 2x2x80
Core circuit 6 krogov:
Hyperextension band pullaparts 6x
Leg raises 6x
Hex inclined press (301) 20x10, 18x12.5, 15x15, 12x17.5
Core circuit 6 krogov:
Chinups 6x
Crunches s pavzo 6x
Hyperextensions medicine ball throws 6x
Hyperextensions 6x
Cardio, tek 15 min, 165 kcal, 2.44 km

sobota, 14. oktober 2017
GYM – 1:45 h
Kolo 3 min
Deadlift 2x8x100, 4x110, 2x4x115
Bulgarian split squat (301) 3x10x12
Glute complex:
Reverse hyper s pavzo 3x12
& Hip thrust (331) 3x12
& Frog thrust (331) 3x12
& Glute bridge (331) 3x12
& Frog bridge (331) 3x12
Goblet squat 4x12x35
Triceps superset
Chair dips (301) 12/12/10
& Overhead DB extension (301) 12/12/10x15kg
Biceps superset
Hammer curls (131) 3x12x12.5
& Barbell curls (301) 3x12x20
Triceps dropset
Pulldown 2x (12-12-12)

Biceps dropset
Rope cable curl 3x (15-15-15)
& banded curls 3x20

Torek, 17. 10.
GYM – 1:15h
Barbell bent over rowing 4x15x30
Med vsakih 5 repsov izometrična kontrakcija 5 sek
Military press 2x10x40, 2x4x50
DB row (331) 3x8x30 each
Diamond pushups (421) 4x10
& Inclined DB fly 4x12
& Pullapart supination 4x30
DB shrugs 4x12x30 easy
Core:
Deadbugs 2x16x2.5 (normal), 2x12x2.5 (side)
Crunches 4x12x25
Hyperextensions 3x5 + Hyperextensions pullapart 3x5

Četrtek, 19. 10.

GYM - 1:35 h

Hamstring lying curls (131) 3x12x36kg
& Romanian deadlift DB (301) 3x12x10kg

Front squat 5x77.5, 3x80, 2x85, 5x77.5, 3x82.5, 2x87.5
Vmes: triceps kickback single arm(131) 5x16x2.5

Hip thrust (33X) 4x12x70

DB biceps curls dropset 3x12x(12.5/10/7.5)
& Curl s kolutom 3x20x10kg

Split squat KB (501) 3x12x16 kg
Vmes: tibialis anterior hoja po petah 5x po 3 dolžine

Triceps lying DB extension dropset 2x(10x10, 12x7.5, 14x5)

Cable curls normal 3x12
& Reverse grip 3x12
& barbell curl 3x12x20

Petek, 20. 10.

GYM - 1:25 h

Prefatigue: cable curls 2x15, 2x12
& cable row (131) 15/12/10/8

Straight arms pulldown with rope 4x12x36

Bench press 6x70, 6x75, 2x2x80

Core (nasal breathing only)
Roll abs 5x10
& Leg raises 5x5

Rotations with medicine ball 5x20
& crunches 5x15x15kg

Prefatigue: triceps lying DB extensions 2x15x5, 2x12x5
& Inclined hex press 2x8x15, 2x8x12.5

Lateral raises DB 2x15x2.5, 2x10x5

Sobota, 21. 10.

GYM - 1:50 h

Deadlift (wave sets) 5x110, 3x117.5, 2x122.5, 5x112.5, 3x120, 2x125

Prefatigue: trap bar deadlift na inclined (501) 11/10/9
& goblet squat (3030) 3x7

Bulgarian split squat (s trap barom) 2x5x44

Meča na eni nogi dvigovanje na prste 4x12x16kg

Glute complex 3x
Hip thrust 15x
& frog thrust 15x
& glute bridge 15x
& frog bridge 15x

Overhead triceps DB extensions (301) 20/15/12 x 12.5
& chair dips (301) 12/10/8

Hammer curls (131) 20/16/14/14 x 10
& barbell curls (301) 4x12x20

Cable biceps dropset 3 serije (15/15/15) + 2x(12/12/12)

Pulldown triceps 3x

Malo premora, deload week aka probavanje maxov

Sreda, 25. 10.

Kolo 2 min

Front squat 1x85, 2x1x92.5, 1x100

Push press 2x60, 2x70, 0x80, 1x75

Deadlift 3x110, 1x130, 1x140

Barbell curls Pronated 1x27.5, 1x30
Barbell curls Supinated 2x32.5

Inclined DB seal row 3x12x15
& neutral pullups (s pavzo) 3x6

Straight arms pulldown 4x12
& facepull cable 4x12

Vse max teže še z malo rezerve