modifikovani 5/3/1 trening log forumasa

[domagoj]

Re: modifikovani 5/3/1trening log forumasa

ciklus 2, tjedan 1
5, 5, 5+



OHP
35 x 5
40 x 5
45 x 12 ***
30 x 6

accessory:
kosi benč: 60 x 6, 70 x 6, 80 x 5, 85 x 6
potisak bučicama: 17.5 x 10, 20 x 8, 8, 8
odručenje: 8kg x 15, 12, 10, 6kg x8
face pulls: 30 x 12 3serije


ČUČANJ
5 x 65
5 x 75
16 x 85 ***
6 x 52

accessory:
mrtvo na ravne noge: 4 serije
prednji čučanj: 2 serije s pauzom, 2 normalno
loža: 3 serije + jedna drop serija
listovi: 2 vježbe po 3 serije
ovaj dan odradio 2x superserije biceps-triceps, pa 3 serije


BENCH
5 x 62.5
5 x 72.5
14 x 82.5 ***
10 x 60


accessory:
kosi benč s pauzom: 3 serije
kosi benč bučicama: 3 serije
dips s opterečenjem: 3 serije
letenje: 3 serije



DEADLIFT
5 x 67.5
5 x 77.5
13 x 87.5 ***
10 x 62

accessory:
zgibovi: 2 serije bw, 3 serije s opterečenjem
veslanje šipkom u pretkolnu: 4 serije
lat uski: 3 serije 12 pon
biceps bučicama: 3 drop serije
21 za biceps: 3 serije




## ne ide loše za sada, u odnosu na prošli 5+ tjedan je bolje

[TripleZ]

Re: modifikovani 5/3/1trening log forumasa

eh ovako, jucer nisam postavio ali imao sam problem sa radnom serijom...znaci spremio se za 3+ seriju, planiram nekih 13-15 ponavljanja(DL) kad mi na 4-5 ponavljanju noga toliko sklizne u stranu da mi zamalo zavrsi ispod tega, pa sam ponovio seriju i samo dobio 170 x 12...ali nadam se da ce biti bolje naravno sl. sedmicu jer je vec prije bilo 170x14 ja mslm

accessory klasika highlight je bucice veslanje na kosoj klupi, 3 serije sam uradio sa 30kg




Danas: REST DAY aka. odoh u teretanu da vidim na cemu sam

FRONT SQUATS 10 x 10 sa 75 KG - ukratko, pakao...serija za serijom sve teze i teze i vise umora ali sva sam ponavljanja uradio i prvi mi je put da isprobam 10x10, pa naravno idemo sl. put sa vise kila i brze, kad god to bude


Sutra OHP pa onda Squat, vidjecemo koliko ce ovo danas na to utjecati

[domagoj]

Re: modifikovani 5/3/1trening log forumasa

dobro si i prošao

jesi to presložio već trening ili ?

[TripleZ]

Re: modifikovani 5/3/1trening log forumasa

dobro si i prošao

jesi to presložio već trening ili ?

not yet, ma to me manje vise brine samo svaki dan gledam koje bi brojke trebale biti na ciklusu 10-12 i gledam kako cu najlakse do toga stici

[TripleZ]

Re: modifikovani 5/3/1trening log forumasa

jos jedan odlican dan

CYCLE 3, WEEK 2, OHP DAY 3+:




SET1: 55 X 3
SET2: 65 X 3
SET3: 72,5 X 10 (bilo 9 sa 90kg)

60 x 10

Paused Incline bench, zadnja serija 90 x 7

Letenja, medial i rear delt - radio sam i sa bucicama i sa kablovima i masinom, dosta serija, tu i tamo nekih superserija i tako

trapez 2 serije s bucicama

DIPS: zadnja serija 55 x 5 ukupno 5

triceps kablovi 2 serije








MOTHERFUCKING GAINS!!!

upravo sam rolao kvadove okolagijom, brutala

[TripleZ]

Re: modifikovani 5/3/1trening log forumasa

CYCLE 3, WEEK 2, SQUAT DAY 3+:



SET1: 100 X 3
SET2: 112,5 X 3
SET3: 125 X 11


SUMO DL: zadnja serija 180 x 5

pressa, ekstenzija, listovi




Komentar: ovo je u biti treci put da radim noge u 4 dana, koliko toliko, prvo onaj 3+ dan za sumo DL, pa dan poslije 10x10 prednji cucanj, i danas ovo - i nista mi nije smetalo - cucanj ''kroz upalu'' je opet otisao gore i bolji je od proslog ciklusa - toliko o pretreniranju i ''ne mozes opet dobro pogoditi samo 1-2-3-4 dana poslije''
ii 5 ili 6 dan zaredom da sam trenirao, sutra odmor

[TripleZ]

Re: modifikovani 5/3/1trening log forumasa

jucer

CYCLE 3, WEEK 3, BENCH DAY 5/3/1:

set1 95 kg x 5
set2 107,5 kg x 3
set3 120 kg x 1+ => 5 +1 (da dirao je spotter zadnje ponavljanje...nije ga digao, ali nisam ni ja skroz sam, mislim da bih mogao, ali opet su mu ruke bile tu, tako da nezz...brojao ne brojao, opet sam digao vise nego prosli put sa istim ili vecim brojem ponavljanja) [/COLOR]

incline bench, 4 serije, zadnja serija 100 x 7 ja mislim

incline bucice 3 serije

razvlacenja 2 serije

dips 5 serija, zadnje dvije 40kg x 9-10

triceps 2 vjezbe ukupno 6 serija

[TripleZ]

Re: modifikovani 5/3/1trening log forumasa

CYCLE 3, WEEK 3, Deadlift DAY 5/3/1:

[B]set1 140 kg x 5
set2 160 kg x 3
set3 180 kg x 1+ => 12
vise kila i vise ponavljanja, opet

chest supported rows na novoj spravi, morao sam odmah isprobati 4 serije

pull ups 3 serije, pull down 3 serije

Incline bench row s bucicama, 24-ke x 12, 30-ke x 12-13 - 3 serije

veslanje s kablovima 4 serije

biceps: 6 serija ukupno, prve 3 s kablovima, zadnje 3 superset sa incline bench bucicama i biceps sa 20kg plocom - isprobao malo nesto novo i svidja mi se pravo


bonus: na ovo sad naletih i motivisan sam toliko da bi se sad vratio i probao novi 1RM

[diinnoo]

Re: modifikovani 5/3/1trening log forumasa

Bench day, 180 x 12.

video or it didn't happen

, jel trebao DL day

[TripleZ]

Re: modifikovani 5/3/1trening log forumasa

oh da da, deadlift, joj kopirao sam i zaboravio promjeniti, a sad ne mogu edit -.-

[kelly]

Re: modifikovani 5/3/1trening log forumasa

oh da da, deadlift, joj kopirao sam i zaboravio promjeniti, a sad ne mogu edit -.-

Evo ja sam.

[TripleZ]

Re: modifikovani 5/3/1trening log forumasa

CYCLE 3, WEEK 3, OHP DAY 5/3/1:

set1 60 kg x 5
set2 67,5 kg x 3
set3 75 kg x 1+ => 10

db OHP seated: 24 x 12, 30 x 11, 30x11, 34x10, 28 x 10

lateral raises, 5 serija s bucicama 3 s kablovima

face pulls 3 serije, 2 na spravi za zadnje rame - 3 za trapez

Dips: BW x 15, 20 x 12, 30 x 10, 30x10, BW x 15


Bench speed reps, malo rad na formi: 60 x 8 - 5 serija

triceps pushdown jednorucni s kablovima 3 serije



komentar: making GAINZZ; sve po planu a i bolje

Evo ja sam.

hvala

[TripleZ]

Re: modifikovani 5/3/1trening log forumasa

CYCLE 3, WEEK 3, SQUAT DAY 5/3/1:

set1 105 kg x 5
set2 120 kg x 3
set3 132,5 kg x 1+ => 10 ----> napredak - iako je bila jako jako teska serija, serija vrijedna treninga

SUMO DL speed reps: 100 x 5, 140 x 8 - 4 serije

Leg press 4 serije

Leg curls 3 serije
Extensions 3 serije

listovi 5 serija, sjedeci

biceps s bucicama 4 serije, chinups 3 serije




ZAKLJUCAK NAKON 3 CIKLUSA: trening je strasan, vise sam napredovao nego sto sam mislio da cu - mislim da bih sad mogao i 2 dana odmoriti pa onda tek na ciklus 4

[domagoj]

Re: modifikovani 5/3/1trening log forumasa

ja završio s 2. ciklusom
nije loše zasad, ide sve k'o od šale


trening nisam ništa mijenjao, osim što nekad dodam npr. skokove iz čučnja na kraju treninga nogu, nekad radim vježbu s pauzom, nekad normalno (npr. prednji čučanj, kosi benč) i mijenjam vježbe za ruke, ostalo isto, samo se igram sa serijama, ponavljanjima i odmorom

sad 2 dana odmora pa opet kidanje

[TripleZ]

Re: modifikovani 5/3/1trening log forumasa

ja sam u psihickim pripremama za bench day

tim povodom:

''
iam learning a disturbing fact, and I fucking hate it more than you can imagine hate. if it was a person I would beat off while I skinned them alive. you cant rely on anyone, love is a fucking weakness. real friendship, even partial friendship... is about as close as you come to people who wont let you down. because they aren't stuck being around you, they choose to be around you because they give a shit when they don't have too. my heros are their own people, they take or leave who they need too and they are better off for it. there is a reason why I always call my self weak, my life hasn't been so fucking hard, the decisions I struggle with are things others make easily. my hate isn't about shit that happened that I cant undo, its about self hate for being a worthless piece of weak shit, and when it comes to weights I can control that. strength of mind, seeing people who can do things I cant... I love these people because they remind me there is a way out for me. the time will come when I will have to suffer like I never have before, I will have to cut people off that I cant imagine living without, and we will see if iam something to be admired or not.... I don't even believe I can do it because iam so fucking weak, and this pain I feel will come out when the weights get heavy and then everyone will think iam some awesome human being. the truth is I handle mental pain like a fucking 5 yearold and when something bothers me I can turn it into retard strength because I care so little for my self that I don't mind risking my life and body to feel like iam good at something, to let that horrific feeling I have inside out on some worthless fucking weight. don't message me telling me to be easier on my self and trying to help, I don't want your help, il just do this shit until I cant anymore and then il cease to exist even if iam still alive. truth is I die a little every day and I have since I was about 11, I don't do this to live a long happy life... iam addicted to extremes to make up for everything I lack, and id rather die than fix my self because ive lived this way so long that Id rather not recognize what ive sacrificed or lost or what I could regain if I could just overcome my own mind. everybody dies, il die doing this because this is about as close as ive ever come to liking my self, and showing me a whole new world filled with wonder and satisfaction would just make it worse. I down right fucking refuse to change, il get one last fucking adrenalin rush and jump out of a plane without pulling the cord when iam tired of all this shit. iam not interested at all in changing, but id fucking love if people could understand how I feel for just 5 seconds so they could really see why I lift what I do. ''
George Leeman