Re: 2017/18
Objavljeno: 27 Jan 2019, 19:44
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