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  • #181
    Re: modifikovani 5/3/1trening log forumasa

    od prije 2 dana


    CYCLE 4, WEEK 1, BENCH DAY 5+:


    [b]
    set1 85 x 5
    set2 95 x 5
    set3 1010 x 5+ ====> 8 +1
    ponavljanja kao i prosli ciklus, 2,5 kg vise....ista situacija i sa spotterom, prvih 8 je bilo skroz cistic, taj 9. bi mi drazi bio da nije dirao nikako, siguran sam da bi izgurao i to

    accessory po obicaju
    Last edited by TripleZ; 07-10-13, 01:14.
    A fool takes no pleasure in understanding, but only in expressing his opinion.


    If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


    * SHUT UP AND SQUAT *

    Comment

    • #182
      Re: modifikovani 5/3/1trening log forumasa

      JUCER:

      DEADLIFT:

      DELOAD - lose su mi se osjecala ledja, nisam htio da rizikujem povredu pa sam samo uradio par speed serija sa 140kg x 6

      sve bez gurtli i vjezbao sam puno stisak taj dan, izmedju serija sam radio static holds po 15-25 sekunci sa 100-160 kg

      acessory opet po obicaju





      eh danas se vec osjecam puno bolje, zadnjih par dana je stretching bio na mjestu, sve mi se cini oke, sutra OHP

      (a danas sam isto trenirao umjesto da odmaram)
      A fool takes no pleasure in understanding, but only in expressing his opinion.


      If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


      * SHUT UP AND SQUAT *

      Comment

      • #183
        Re: modifikovani 5/3/1trening log forumasa

        CYCLE 4, WEEK 1, SQUAT DAY 5+:



        set1 95 x 5
        set2 110 x 5
        set3 125 x 5+ ====> 10 isti broj ponavljanja kao prosli ciklus, samo vise kila
        60 x 10 s pauzom

        SUMO DL:
        60 x 5
        100 x 5
        130 x 4
        160 x 3
        180 x 2
        200 x 3

        Prednji cucanj, 3 serije po 8-10 sa 70 kg

        hack squat, isprobavanje nove sprave, 3 serije (btw, ne svidja mi se)

        Ekstenzija i SLDL s bucicama: 4 superserije sa 12-15 / 10-12 ponavljanja

        15 minuta HIIT na kosoj traci 9%

        Listovi, 4 stojeci 4 sjedeci

        I mnogo istezanja, prije i poslije

        Komentar: odlican trening, poprilcno visok volume ali sve je dobro odradjeno

        i ono iznad, zadnja serija za bench day je 110 a ne 1010
        Last edited by TripleZ; 08-10-13, 23:11.
        A fool takes no pleasure in understanding, but only in expressing his opinion.


        If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


        * SHUT UP AND SQUAT *

        Comment

        • #184
          Re: modifikovani 5/3/1trening log forumasa

          jučer maksirao benč
          išlo je 115x1 bez problema, onda stavio 120 i dignuo ali uz malu pomoć spotera, poslije mi bilo žao što nisam stavio 117, al nema veze i mogao sam pametnije raspored napravit sa kilažama prije, al dobro je

          kad sam počeo s ovim bio je 105 max
          a prije zadnje defke mi je bio 120 max jednom, ali sam imao 90 kg, sad imam 80

          tako da, mislim da ima smisla ovo sve
          The day you started lifting is the day you became forever small. Because you will never be as big as you want to be. Or as you think you are.

          Fak me, right?

          Comment

          • #185
            Re: modifikovani 5/3/1trening log forumasa

            jep, cini mi se da ti dobro ide
            A fool takes no pleasure in understanding, but only in expressing his opinion.


            If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


            * SHUT UP AND SQUAT *

            Comment

            • #186
              Re: modifikovani 5/3/1trening log forumasa

              koliko pauza traje izmedju reps i sets?
              ``And I found, that I could channel that anger towards lifting. Could channel the anger, aggression and all that kind of crap onto weights, and what that would do is that would make me stronger and build up this shell around me that people couldn't penetrate. And I liked that, being in control.`` George Leeman

              "I don't have dreams, I have goals.'' - Harvey Specter

              Comment

              • #187
                Re: modifikovani 5/3/1trening log forumasa

                Originally posted by Megara View Post
                koliko pauza traje izmedju reps i sets?
                prije zadnje serije moze biti i do 5 minuta

                generalno izmedju ovih tezih vjezbi poslije toga je 60-120 sekundi a kod ovih laksih vjezbi do 60

                ne opterecujem se puno time...odmor treba iskoristiti maksimalno da bi se sto bolji napredak dostigao....da izmedju velikih serija cucnja odmoram ispod minute nikad ne bih napredovao kako treba, makar ne ovako fino linijski
                A fool takes no pleasure in understanding, but only in expressing his opinion.


                If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                * SHUT UP AND SQUAT *

                Comment

                • #188
                  Re: modifikovani 5/3/1trening log forumasa

                  CYCLE 4, WEEK 2, Bench DAY 3+:


                  SET1: 90 X 3
                  SET2: 105 X 3
                  SET3: 115 X 8 - napredak wuhuu

                  60 x 10 s duzom pauzom

                  Incline s bucicama: 20 x 12, 24x12, 30 x 8, 37 x 10, 37 x 9, 37x9

                  neka nova sprava, neki chest press, 3 serije (ne svidja mi se ni ova)

                  razvlacenja 3 serije

                  Dips: BW x 10, 20kg x 10, 40 x 10, 40 x 9, bw x 12

                  Triceps 4 serije pushdown's s ravnom sipkom i jos 3 za pojedinacne ruke

                  komentar: ''osjecam'' kako dosta dobro izvodim bench, kao neku spremnost CNS-a.....i like it
                  A fool takes no pleasure in understanding, but only in expressing his opinion.


                  If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                  * SHUT UP AND SQUAT *

                  Comment

                  • #189
                    Re: modifikovani 5/3/1trening log forumasa

                    Originally posted by TripleZ View Post
                    prije zadnje serije moze biti i do 5 minuta

                    generalno izmedju ovih tezih vjezbi poslije toga je 60-120 sekundi a kod ovih laksih vjezbi do 60

                    ne opterecujem se puno time...odmor treba iskoristiti maksimalno da bi se sto bolji napredak dostigao....da izmedju velikih serija cucnja odmoram ispod minute nikad ne bih napredovao kako treba, makar ne ovako fino linijski
                    Kolika ti je pauza između serija čučnja onda?

                    Comment

                    • #190
                      Re: modifikovani 5/3/1trening log forumasa

                      Originally posted by Matej1996 View Post
                      Kolika ti je pauza između serija čučnja onda?
                      pa pise gore, prije zadnje moze biti do 5

                      na zagrijavi mi ne treba ni 60-90 ali sve zavisi ako cu nesto raditi jos izmedju, neka dodatna istezanja i to

                      na prve dvije radne serije je oko 2-3 min
                      A fool takes no pleasure in understanding, but only in expressing his opinion.


                      If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                      * SHUT UP AND SQUAT *

                      Comment

                      • #191
                        Re: modifikovani 5/3/1trening log forumasa

                        CYCLE 4, WEEK 2, DEADLIFT DAY 3+:


                        SET1: 140 X 3
                        SET2: 160 X 3
                        SET3: 175 X 13


                        predzadnju seriju sam snimio mozda i postavim

                        ostalo po obicaju
                        A fool takes no pleasure in understanding, but only in expressing his opinion.


                        If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                        * SHUT UP AND SQUAT *

                        Comment

                        • #192
                          Re: modifikovani 5/3/1trening log forumasa

                          CYCLE 4, WEEK 2, OHP DAY 3+:


                          SET1: 60 X 3
                          SET2: 65 X 3
                          SET3: 75 X 9+1(ovaj zadnji kao neki push-press)
                          60 x 10




                          ostalo klasika, sjedece bucice iznad glave 30kg x 10 par serija - jedino to vrijedno spomenuti
                          A fool takes no pleasure in understanding, but only in expressing his opinion.


                          If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                          * SHUT UP AND SQUAT *

                          Comment

                          • #193
                            Re: modifikovani 5/3/1trening log forumasa

                            CYCLE 4, WEEK 2, SQUAT day 3+

                            SET1: 100 X 3
                            SET2: 115 X 3
                            SET3: 130 X 11 (+5kg )


                            cucanj s pauzom, 100kg 3 serije x 8

                            sumo deadlift:
                            60 x 5
                            100 x 5
                            130 x 3
                            150 x 3
                            170 x 6 - 3 serije

                            ..i jos par vjezbica
                            A fool takes no pleasure in understanding, but only in expressing his opinion.


                            If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                            * SHUT UP AND SQUAT *

                            Comment

                            • #194
                              Re: modifikovani 5/3/1trening log forumasa

                              CYCLE 4, WEEK 3, BENCH DAY 5/3/1:

                              set1 100 kg x 5
                              set2 110 kg x 3
                              set3 120 kg x 1+ => 5+2
                              opet fucking problem sa spotterom, na zadnja dva definitivno nije gurao ali je dirao sipku....kaze ''sve si sam uradio'' ali meni se iskreno ne b icinila tako lahka serija, makar bi malo duze zadglavio na ovom sedmom - prvih 5 cisti kao suza, ipak mi se cini kao napredak iskreno receno, sl. ciklu 120+ i makar 6 ponavljanja i ko god da stane reci cu mu da je ne dira dok mi sipka ne stane skroz na vratu
                              60 x 10 na kraju

                              incline bench - poceo raditi 2 serije pa prestao, malo sam se lose osjecao u ramenima pa nisam htio da rizikujem

                              incline bench bucice, 20 x 15, 5 serije 30 x 12-15

                              razvlacenja 4 serije s laganim tezinama

                              Dips: BW x 12, 20kg x 12 4 serije

                              triceps: 1) s bucicama na kontrakosoj klupi, skullcrushersi ali spustam ih puno iza glave
                              2) jednorucni cable pulldown

                              i jos malo lagane tezine za srednje i zadnje rame, i puno istezanja, spreman sam za nekih 10 ili vise sa 185 sutra na DL-s
                              A fool takes no pleasure in understanding, but only in expressing his opinion.


                              If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                              * SHUT UP AND SQUAT *

                              Comment

                              • #195
                                Re: modifikovani 5/3/1trening log forumasa

                                ****** dobrog spottera je teze nac nego zenu.
                                Ja uvik treniran ili sa bratom ili sa prijateljem tako da smo vise naucili. Al sta je je, na bencu je najduze tribalo.
                                Inace svaka cast za benc, to je skoro 150kg max...

                                Ako i dalje koristis gurtne, necu te ni cut da pricas o DL, jesi cua?

                                Comment

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