2017/18

Četrtek, 26. 10.

GYM - 1:10 h

Bench press 1x85 easy, 0x92.5, 1x87.5

DB row 3x10x30
& bent-over lateral raises 3x15x2.5

Depth jumps to broad jumps 3x4
Power hang clean 3x10x40

Roll abs core 3x
Barbell biceps 3x10x20

Še drugi trening ta teden in verjetno zadnji ta teden

Nedelja, 29. 10.

UPPER A

GYM -

Push press 5x45, 5x47.5, 13x50

Bench press 5x10x50
& chinups 10/8/7/7/6

Barbell rowing 4x12x50
& banded facepull 4x20

Preacher curl DB 2x15x10, 2x12x10, 2x15x7.5
& hammer curl (hold) 2x8x15, 2x8x12.5, 2x10x10

Triceps pulldown 4x12x32
& overhead banded extensions 4x20

Cable row 5x12x45.5


Štartal program 5/3/1, pa da vidimo

Ponedeljek, 30. 10.

Tek 10 min
Aerobic plyometry cycle 7x
Skoki do štange (as fast as possible) 12x
Box jumps-low height (as explosive as possible) 3x
Assisted overjumps (as little ground contact as possible) 6x
Depth jumps-low height 4x

Upper body "aerobic" cycle 24x
Pullups 1x
Dips 2x
Pushups 3x
Leg raises 4x

Tek 20 min

Torek, 31. 10.

GYM - 1:35 h

Deadlift 5x82.5, 5x95, 12x107.5

Front squat 5x10x57.5

Hip thrust 15x70, 12x90, 12x100
Hip thrust (551) 3x10x50

Hamstring seated (single leg) 5x12 each

Inclined squats 1x20xBW, 3x15x10kg (dumbbells)

Hyperextensions 1x15, 3x12x10kg (plate)

Trebušnjaki na veliki žogi 8x (2x15 - normal, 2x10 - roke za glavo, 2x8x2.5 - za glavo, 2x14 - normal)

Spustil meča

Sreda, 1. 11.

GYM - 1:50 h

Kolo 5 min

Bench press 2x5x50, 5x60, 12x67.5

Push press 5x10x45

DB row 5x12x30
& bent-over lateral raises 5x20x2.5

Dips 3x8x10kg, 3x12xBW

Barbell curl 6x12x20
& hammer curl lying inclined bench 2x15x10, 4x15x7.5

Straight arms pulldown 5x10x36

Triceps cable overhead 2x15, 2x10 slow

Tek cardio 10 min

Petek, 3. 11.

GYM - 1:40 h

Hoja/tek 9 min

Front squat 5x57.5, 5x67.5, 10x77.5

Deadlift 5x10x82.5
& Meča-gastro. 5x12x16kg single leg

Bulgarian split squat (with safety bar) 4x10x40 each
& reverse hyper 8x12 bw

Roll abs 2x20, 4x15

Hamstring lying 5x10 each leg

Sobota, 4. 11.

Active recovery run, cca 45 min
Vmes malo poskoki, depth jumps

Nedelja, 5. 11.

GYM - 1:25 h

Push press 2x3x47.5, 3x55, 9x60

Bench press 5x10x55
& chinups 2x6xBW (slow eccentric), 3x6x+10kg

Bent-over barbell rowing 5x8x60
& inclined lying raises 5x15x2.5

Preacher curls 18x10, 15x10, 12x10, 18x7.5, 15x7.5, 12x7.5
& Hammer curls (hold 2 sec) 12x12.5, 10x12.5, 8x12.5, 12x10, 10x10, 8x10

Triceps pulldown 4x15x32

Cable row 12x50, 10x59, 8x68
Cable row (331) 2x8x50, 1x8x45.5

Ponedeljek, 6. 11.

Basket 1:00 h

Torek, 7. 11.

Basket 1:30 h

GYM - 1:20 h

Tek 8 min

Deadlift 3x82.5, 3x100, 11x112.5

Front squat 5x10x62.5 (super filing)

Reverse hyper 6x12, 2x15

Leg raises 3x10, 3x8

Hyperextensions 5x12

Hamstring seated 4x12-15

Soleus meča spustil, hip thrust zamenjal za reverse hyper

Sreda, 8. 11.

GYM - 1:25 h

Bench press 2x3x55, 3x62.5, 12x70

Military press 2x10x30, 1x10x35, 2x10x27.5

DB rowing 2x15x25, 3x12x25
& trx za hrbet 5x10

Dips 10/14/12/11/9/8/8

Biceps ez curl 5x10x20 (štanga+20kg)

Pronated ez curl 4x15x10 (štanga+10kg)

Lat pulldown 4x12
& triceps pulldown 4x20
(nekaj sem čutil v ramenih, nisem hotel tvegat s push pressom)
Najprej sem razmišljal, da bo spet to en beden trening, ker je dejansko bilo bolj malo časa za regeneracijo vmes (cca 12 ur vmes med treningoma), spanja pa že zadnjih par dni bolj malo, ampak je bil presenetljivo soliden trening.

Petek, 10. 11.

GYM - 1:30 h

Tek 8 min

Front squat 2x3x62.5, 3x72.5, 8x80

Deadlift 5x10x87.5
& gastrocnemius unilateral 5x12x16

Bulgarian split squat 8x40, 3x4x60
(zadnje serije nisem dokončal na desno nogo, ker me je nekaj začelo boleti spredaj na kolenu)

Hip thrust 10x80, 2x10x90, 2x8x90

Trebušnjaki na veliki žogi 9x

spustil lying hamstring curl

Po treh urcah spanja danes trening z malo manj energije

Nedelja, 12. 11.

GYM - 1:30 h

Kolo 3 min

Push press 5x50, 3x57.5, 7x65

Chinups 1x10, 7x5 BW

Barbell seal row 10x10x40

Bench press 5x10x60 (kar težko)

Hammer curls 5x8x17.5

Biceps curl lying inclined bench 3x (10x10, 10x7.5, 10x5)

Triceps overhead DB 3x12x17.5
& lying DB triceps extension 3x15x5