2017/18

Četrtek, 24. 1.

GYM - 1:35 h

Paused front squat 7x80, 2x4x85, 3x2x90

Poteg iz visa (14 serij) 3x30, 2x1x40, 0/1/1x45, 1/1/1/1x50, 1/1x55 PR!, 0/0x60

Nalog, sunek (7 serij) 1x50, 2x1x60, 1x70, 1x75 (na moč), 1x80, 1x85 PR!

Behind the neck press (grip za poteg) 2x5x40, 2x4x45, 2x2x50

Barbell rowing iz tal 12x50, 12x60, 10x70
Romanian deadlift 18x60, 16x70, 10x80

Petek, 25. 1.

GYM - 1:40

Back squat 7/6/5/4/3/2/1x85

Poteg (12 serij) 1/1x40, 1/1/0/1/1x45, 1/1/1/1x50, 1x55

Vlečenje za nalog (8 serij) 3x70, 3x80, 3x85, 3x90, 3x95, 3x3x100

Push press 5x65, 5x70, 3x2x75

Roll abs 3x15
Lying leg raises 3x15

Hammer curls biceps 15/15/13/10x12.5

Sobota, 26. 1.

GYM - 1:20 h

Front squat 5x85, 3x3x90, 2x95

Poteg s pavzo (pri kolenih) (8 serij) 2x1x40, 4x1x45, 2x1x50

Nalog, sunek (1+2) (5 serij) 1x50, 1x60, 3x1x70

Podsedanje za poteg (snatch balance) 4x30, 4x40, 4x45, 3x50, 3x55, 2x60

Good morning 15x20, 4x15x30
Hyperextensions 4x12

Nedelja OFF

Ponedeljek, 28. 1.

GYM - 1:35 h

Front squat 6x6x70

Poteg 3x2x40, 2x2x45, 2x2x50, 2x1x55
(cilj je hitro priti spodaj)

Nalog iz visa 1x60, 1x70, 2x1x75, 1x80, 0/0x82.5

Bent-over barbell row 5x20x40
Romanian deadlift easy 3x10x70

Core roll abs 4x15
Leg raises (parallel bars) 4x10

Torek, 29. 1.

Paused back squat 5x90, 4x95, 3x100, 2x105, 1x110

Nalog, sunek 2x60, 1x70, 4x1x75

Podsedanje za poteg (snatch balance) 3x40, 2x3x50, 2x55, 2x60, 1/0x65

DB row inclined 18x22.5, 3x15x25
Bench press 10x60, 8x65, 6x70, 8x60
Pullups 4x4x+10kg

Hammer curls 12/11/9x15
Triceps extensions lying 3x15x10

Sreda, 30. 1.

GYM - 1:20 h

Front squat 7x5x75

Nalog s pavzo (pri kolenih) 2x50, 2x60, 2/2x65, 2x70, 1+0x70

Podsedanje za poteg (snatch balance) 3x45/50/55, 2x60, 1x60
(cilj je hitro priti spodaj)

Romanian deadlift (podloga prsti) 3x12x70
Reverse hyper 3x12x20

Še vedno počepam praktično vsak dan, dodal sem malo modificiran smolov jr. cikel, kjer delam front squat vsak drugi trening približno. Naslednji cikel pridejo na vrsto 4ke in 3jke.
Več bom začel dodajati bodyweight vaj, v katerih sem resnično slab trenutno...dipsi, pullupsi, pushups, ko je upper day, superseti pa s prostimi utežmi.

Petek, 1. 2.

GYM - 1:40 h

Front squat 8x4x80

Poteg 2x1x40, 4x1x45, 0/1/1/1x50, 1x55, 0/0x60

Military press 2x5x55, 3/2x60
Barbell row iz tal 12x50, 12x60, 2x10x70

Dips 4x12
Pullups 5/5/5/4x+10kg

Biceps spider curls 15/13/11/11x10
Overhead triceps extensions barbell standing 15/13/11/11x20

Sobota, 2. 2.

GYM - 1:30 h

Back squat 3x100, 3x105, 1x110

Nalog, sunek 1x55, 1x65, 1x70, 1x75, 1x80, 0/0x85, 1x80

Poteg iz visa (pas) 3x30, 2x3x35, 2x3x40

Deadlift 3x100, 3x120, 1x135, 1x145, 1x150, 1x155

Crunches 30/30/25/25

Potem sem obležal za kakšen teden z angino

Sobota, 9. 2.

Outside - 1:15 h

Hoja 45 min

Štange 30 min
Pullups 5x3
BW squat 5x8
Dips 5x5
Hip thrust bw 5x12

Knee raises 4x6
Split lunges 3x10 each
Single leg romanian deadlift 3x10 each

Ponedeljek, 11. 2.

Outside - 1:05 h

Hoja 40 min
Štange 25 min

Hamstring curl exercise 4x10
Chinups 4x6
BW squat 4x10
Straight dips 4x8

Toes-to-bar 4x4
Split lunges (front foot elevated) 4x10 each
Leg raises parallel 4x8
Pushups 4x14

Četrtek, 14. 2.

GYM - 1:10 h

Paused front squat 5x60, 5x65, 2x5x70

Poteg 2x1x35, 2x1x40, 3x1x45

Military press 3x5x50
Bent-over barbell row 15x40, 15x50, 15x55

Core trx roll abs 3x15
Lying leg raises 3x10

Romanian deadlift 3x12x55
Reverse hyper 3x15

Petek, 15. 2.

GYM - 1:15 h

Back squat 3x80, 3x90, 2x100

Nalog, sunek 1x50, 3x1x60, 1x65, 2x1x70

Bent-over reverse fly 3x20x2.5
Triceps standing barbell extensions 3x15x20

Inclined barbell row lying 8x70, 10x65, 12x60
Biceps lying spider barbell 3x15x25

DB bench press 3x12x22.5
Hammer curls biceps 3x12x12.5

V soboto košarka 2 uri

Torek, 19. 2.

GYM - 1:50 h

Front squat 5x75, 4x80, 3x85, 2x90, 1x95

Poteg s pavzo (kolena) 2x30, 2x40, 2/1/1x45, 4x1x50

Push press 5x60, 5x65, 3x70, 0x75

Decline DB row 3x12x25
Lateral raises DB 3x15x5

DB bench press inclined 3x8x25
Hammer curls 18/15/12x12.5

Cable row 3x15x50
Triceps overhead extension 4x

Četrtek, 21. 2.

GYM - 1:15 h

Back squat 3x90, 3x95, 2x100

Nalog, sunek 2x50, 2x1x60, 1x70, 2x1x75, 1x80 (brez sunka), 1x80

Romanian deadlift 12x60, 12x65, 12x70
Roll abs barbell 3x15

Split squat front rack 3x10x50
Single leg hip thrust 3x15

Petek, 22. 2.

GYM - 1:10 h

Front squat 5x80, 3x3x85

Poteg 2x1x40, 1/1/1/0/1x50, 0/0x55

Bent-over barbell rowing 15x50, 15x55, 13x60, 11x65

Bench press 10/9/8x60
Pullups 3x5x+7.5

Biceps DB curls 12/11/9x12.5, 10x10
Dips 4x8
Reverse barbell curls 8/8/7/7x20

Nedelja, 24. 2.

GYM - 1:05 h (Nalog + lower + core)

Nalog s pavzo pri kolenih 2x2x40, 2/1x50, 1x60, 2x1x70, 0/0x75, 3x1x70

Deadlift 1x130, 1x135, 1x140

Core knee raises 3x10
Hrbet trx row 3x15

Deadbugs 20/18/18
TRX roll abs 3x10

Torek, 26. 2.

GYM - 1:50 h (Poteg + upper)

Paused front squat 5x75, 4x80, 3x85, 2x90, 1x95

Poteg 2x2x40, 3x1x50, 0/0x55, 2x1x45

Military press 3x4x55, 8x45

DB row 20x25, 15x30, 10x35, 20x22.5

DB bench press 10/9/8x27.5
Reverse fly lying 16/14/14x2.5

Biceps preacher curls klopca 12/12/10/9x15(+drog)
Triceps cable extensions pulldown 4x15

Sreda, 27. 2.
Basket 1.5 ure - zvil gleženj

Četrtek, 28. 2.

GYM - 1:10 h (Upper)

Pullups 10/8/6
Bentover barbell row 20/15/12x40

DB bench press 12/9x27.5, 11x25
DB fly 10/8x10, 10x7.5

Inclined lying DB row 18/16/14x20
Bentover reversly fly DB 15/13/13x2.5

Military press 10/9/7x40
Lateral raises delts 14/12/11x2.5

Spider curls biceps 15/14/13x10, 18x7.5
Triceps barbell extension lying 4x15x20

Petek, 1. 3.

GYM - 1:20 h

Assisted TRX squat 3x10
Mobility lying za ramenski obroč 3x10

Hexbar deadlift 3x144, 3x154, 3x164, 2x174

Romanian deadlift hexbar 3x10x74
Hip thrust 3x10x90

Split squat 3x10x40
TRX hrbet 3x12

Romanian deadlift back foot elevated (foam roller) 3x6x40
Knee raises parallel 3x15

Deadbugs, arms holding barbell static 3x12
Crunches 3x12

Nedelja, 3. 3.

GYM - 1:20 h

Front squat 5x70, 5x75, 3x80, 3x85, 1x90, 1x95

Poteg 3x30, 2/1/1x40, 5x1x45

Bent-over barbell rowing 15x60, 11/10/10x70
Kneeling front raise plate (core) 15/13/14/13x10kg

Walking good mornings 3x20 korakov z 20 kg
Sliding lateral lunges 3x8

Torek, 5. 3.

GYM - 1:45 h

Nalog in sunek 1x50, 1x60, 1x65 (na moč), 1x65 (brez sunka), 1x65, 3x1x70

Podsedanje poteg (snatch balance) 3x40, 0x45, 3x45, 3x50, 2x55, 0x60

Barbell row 4x8x60

DB bench press 14/12/11x25

DB row 13/12/12x30
Bent-over reverse fly 3x12x5

Biceps DB curls 3x14x12.5
Triceps DB extensions 3x15x7.5

Inclined DB fly 3x12x10
Pushups 3x10
Reverse curls barbell 15/12/12x20

Četrtek, 7. 3.

GYM - 1:25 h

Poteg 2x2x40, 2x1x45, 0/1/1x50, 1x52.5, 0x57.5, 0/0/1x55

Front squat 5x70, 5x77.5, 4x85, 2x90

Romanian deadlift 12x70, 2x10x80

Knee raises 5x10
Suit carry (plate) 4x25kg

Sobota, 9. 3.

GYM - 1:30 h

Nalog in sunek 2x(2+2)x40, 1x(2+2)x55, 1x65, 3x1x70, 0/1x75, 1x80 (sunek fail), 0x80, 1x60

Push press 5x50, 5x55, 5x60, 5x65
Bent-over barbell row 6x13x60

DB bench press 15x27.5, 10x30, 12x25

Chinups 9/7/5
Barbell curls 15/15/12x20

Standing barbell triceps extensions 15/12/10x20
Chair dips 3x15

Ta teden mi je malo začelo iti na prehlad, sem med tednom en trening spustil, da je minilo...

Torek, 12. 3.

GYM - 1:45 h

Poteg 2x2x40, 3x1x50, 5x1x55

Front squat 6x80, 5x85, 2x2x90

Poteg vlečenje 3x60, 3x3x65, 3x2x70

Good morning 15x20, 15x25, 3x15x30

Deadbugs 3x20

Single leg hip thrust 3x10x20, 2x15 BW
Roll abs paused 3x12

Petek, 15. 3.

GYM - 1:10 h

Nalog 2x2x40, 1x50, 2x1x60, 1x70, 1x75, 1x80, 3x1x70

Bent-over reverse fly 3x15x5, 2x12x7.5

DB bench press 15x25, 12x27.5, 8x30

Barbell rowing bentover s pavzo 15x40, 14x45, 12x50

Inclined DB fly 3x10x12.5
Triceps barbell extension 3x12x20
Barbell curl biceps 10/10/9x30
Hammer paused curls 10/9/8x12.5

Nedelja, 17. 3.

GYM - 1:20 h

Poteg iz visa 2x3x30, 2x40, 2x2x45, 1/0/1/0/0/0x50, 1/0x40

Reverse hyper 20xBW, 3x20x10

Back squat 5x90, 4x95, 2x2x100

Romanian deadlift 15x60, 13x70, 11x80, 8x90

Knee raises parallel bars 4x15

Roll abs side (landmine) 6x10

Torek, 19. 3.

GYM - 1:25 h

Nalog 2x40, 3x2x55, 2x2x65, 2x1x70, 1x75, 0/0x80, 1x70

DB row 15x25, 15x27.5, 15x30, 13x32.5, 11x35

Push press 5x50, 4x55, 2x60

Pullups 8/8/7
DB bench press inclined 10/10/8x25

Triceps barbell extensions 20/16/14x20
Biceps DB curls 18x12.5, 14x12.5, 16x10

Petek, 22. 3.

GYM - 1:25 h

Poteg 3x30, 2x40, 1x45, 2x1x50, 0/0/1/0/1x55, 3x1x50

Knee raises 3x10

Front squat 4x2x80

Deadlift 2x125, 2x135, 2x140

Core deadbugs 3x20
Good morning 3x15
Crunches 3x25
Step ups slow eccentric 3x7 each

Sobota, 23. 3.

GYM - 1:30 h

Nalog 2x50, 2x60, 2x1x70, 1x75, 1x80, 0/0x85

Landmine overhead press 3x10x15kg each
Landmine bent-over row 3x15x15kg each

Bent-over barbell row paused 12/14/16/18x40
DB bench press 13x27.5, 11x30, 7x32.5

Reverse barbell curls 3x15x20
Triceps DB extensions lying 5x13x10

Barbell curls paused 3x12x25

26.3.2019

GYM 0:55 h

Poteg 2x2x30, 2x2x40, 2/2/1x45

Easy jumps 4x50
Depth jumps (landings only) 4x5

Deadbugs 2x10
Crunches 20/15
Side plank 2x10

Bent-over barbell row 2x15x45
Romanian deadlift 2x15x45

2.4.2019
GYM 1:15 h

Front squat 5x70, 5x75, 3x4x80
Romanian deadlift 3x15x60
KB swing 3x12x16
DB bench press 3x15x22.5
Bent-over barbell row 3x15x50
Biceps DB curls 15/13x12.5, 15x10
Triceps barbell extensions standing 3x12x20
Pushups 15/13/12

Tabata core (crunches, leg raises hold, crunch hold and deadbugs) only 3 min

5.4.2019
GYM 1:05
Poteg 2x2x30, 1/1/0x40, 1/1x45, 1/1x50
Roll abs 4x12
DB bench press 3x12x25
Paused bent-over barbell row 3x15x40
1-leg hip thrust 3x14
Hammer biceps curls 13/11x15, 15x12.5
Dips 3x12

8.4.2019
GYM - 0:55 h
Ankle jumps 3x10
Goblet squat 3x8x24

EMOM:
Overhead slam ball 5x3
Box jumps 5x2

Nalog na moč 4x1x60

Hexbar deadlift 3x1x134
Seated jumps 3x3
Leg raises lying 3x8

19.4.2019
GYM 1:10 h
Goblet squat 3x12x24
Medvedek, dotiki ramen 3x10

1-leg hip thrust 3x15
Paused bent-over barbell row 3x15x40
Inclined pushups (lopatica) 3x10

Hexbar deadlift 6x124, 5x134, 4x144
Side plank 3x10
Knee raises, parallel bars 3x10

Biceps db curls 18/16/16x10
Romanian deadlift 3x10x40

DB bent-over reverse fly 18/16/15x2.5
Overhead triceps extension 3x8x20

22.4.2019
GYM 1:25 h
Nalog 1x50/60/65/70/70/75
Hyperextensions 3x10
1-arm db row 15x27.5, 13x30, 11x32.5, 20x25

Rotational core landmine 3x14x5
Romanian deadlift 3x12x60
DB bench press 3x12x25

Biceps trx 3x15
Overhead triceps extensions 3x10x20
Reverse sled push (quads) 5x10x40