modifikovani 5/3/1 trening log forumasa

[Kahn]

Re: modifikovani 5/3/1 trening log forumasa

Do koje? Ja sam ajmo rec velika frekvencija...mali volumen...mali intenzitet...kasnije povecavam prvo volumen pa int...pa..

Ti se tribaš uvatit BB treninga, a ne PLa jer nećeš ništa postić ako startaš sa PL.

[staragarda]

Re: modifikovani 5/3/1 trening log forumasa

Ni nije mi cilj postici nesto tipa natjecanja i to...posto sam se ufetario malo cu smrsavit i tjt...
A to da nekom pocetniku preporucujes bb prije pl mi nema nikakve logike...
Svi koje sam stavio na pl treninge...cucanj 3x tjedno bp i dl 2 ili 1x su buknuli...sto u snazi sto u masi...
Pl ftw...svi u gymu rade bb...samo pumpanje svaki trening a o progresiv overloadu neznaju nista...ccc
Pl ftw

[TripleZ]

Re: modifikovani 5/3/1trening log forumasa

16.1 lower

jos jedan od ovih ''no preworkout/caffeine, feel like shit'' dana ali odradio sam dosta posla tako da je sve ke iako sam se gadno osjecao

Squats
200 x 2
220 x 2

235 x 3 - planirano za 3 serije ovog, ali nakon prvog ponavljanja sam izgubio ravnotezu i bacilo me nazad, pa je i ostatak serije bio poprilicno tezak, treci rep je bio pravi grinder - pa mi je trebalo jedno 10 min da dodjem sebi opet i naravno morao sam smanjiti kilazu

200 x 7 - nije lose, s obzirom na to kako sam se istrosio na prethodnoj

front squats

120 x 3
137.5 x 3
155 x 3 PR - umoran, ali islo je, nekako

sumo block pulls 8 cm
200 x 5
230 x 5
255 x 5
255 x 8 PR - jos jedan...u rangu ili mozda malo jace od 270x5 koje sam napravio u zadnjim pripremama, doduše tad sigurno nisam bio ovako umoran dok sam dosao na ovu vjezbu


+ calves 3 sets


*preumoran da bilo sta uradim, krenuo kuci, usput uzeo pizzu, popijo malo mlijeka i legao spavati poprilicno brzo - sad sam se restartovao sa 9 sati sna


edit: cucanj sam radio na stalcima, prvi put na treningu da radim bez ogledala i tako cu i nastaviti ubuduce

[Dinč]

Re: modifikovani 5/3/1 trening log forumasa

CYCLE 1, WEEK 1

OHP 3+:
Warmup
60x3
70x3
80x6 (PR)
90x2 (PR!) RPE 9.5

Bench press
Warmup
120x3 X3

Lateral rise 4x15

Rear delt dumbell flys 4x15 superset
Facepulls 4x10-12

Komentar: super zadovoljan, ohp napokonnn napreduje! Forma odlicna (nesto mi je kaskala zadnjih par treninga pa sam proradio na tome). Sljedeci tjedan lakse kilaze do 5 ponavljanja i onda, tjedan nakon toga, let the game with PRs begin!

[domagoj]

Re: modifikovani 5/3/1 trening log forumasa

16.1. DL c8w1


warmup
108 x5
118 x5
130 x10 (+6 kg, = pon)

110x5


boring but big
84x10 X5

front SQ
60x3, 3, 3
70x3
80x3
90x2

60x6



#zaadovoljan, ide na bolje DL. zagrijavanje i prve dvije serije se činile dosta teške, al sam jako zadovoljan sa zadnjom. malo sam i umor osjetio od dana prije, nisam ni mislio u gym ić, al eto drago mi što ipak jesam

boring but big najteži do sada, baš je dosadan al ubija.

FSQ par serija, malo ponavljanja, dosta me satrao dl.

na jednom od prijašnjih DL treninga nisam imao ni visoke čarape ni trenerku, znači gole cjevanice i ostao sam bez dlaka
dlake nisu toliki ni problem, koliko masnice i kad se ponovo udarim na sljedećem treningu, nije ugodno

sad nosim i štucne i preko navučem nekakve knee sleevse, pa se može trpit.
može li mi netko reć jel to normalno (sumo stil dl), da mi je šipka tako blizu, tj. jel dobro? (ili ako nije dobro da napiše, a ako je u redu, nikom ništa )

------------------------------------------------------------------------
17.1. sml jr BENŽŽ w1d2


warmup
94x5 X7


pendlay rows
60x10, 10
70x 10, 10

zgibovi
8, 6, 6

lat
50x10
55x10, 10

facepulls
3x15

biceps
ez 3 serije
hammer 3 serije


#bez problema bemč zasada.

[Toorop]

Re: modifikovani 5/3/1 trening log forumasa

sutra na redditu, Chris Duffin AMA!! http://www.reddit.com/r/weightroom/c...y_19_58pm_est/

[TripleZ]

Re: modifikovani 5/3/1 trening log forumasa

sutra na redditu, Chris Duffin AMA!! http://www.reddit.com/r/weightroom/c...y_19_58pm_est/

povodom toga, ako vas zanima, a vjerovatno nece odgovarati na takva pitanja

I’m a little hesitant to write up everything for couple reasons. This isn’t for everyone, is not what I recommend, and I’m still experimenting. Much of my performance has been from the sheer amount of work I put in and with messing with the larger dosages this year I don’t have the capacity to train balls out like I used to (although I still train a lot if you follow my logs). HOWEVER my gym, family life, and professional life have all grown so much in the last few years that I simply don’t have the time to make it to the gym as frequently, as long, and I’m usually doing a ton of coaching when I’m there now. So I'm just figuring out how to put all this together and what works best in the end for me.

So a little background and context.
I had deadlifted 4x bw in comp before ever going on.
I set a #4 all-time multi total my first cycle on 4 years ago (and my last multi-ply meet)
I am chasing some very aggressive goals and I have some major issues that are only getting worse. I may only have a few meets left that I can try achieve my goals at before the issues become insurmountable.

Here is some basic info. Sorry I’m not going to lay all this out in an “how to” approach and there is a lot of detail and timing that is important so don’t try to duplicate without knowledge.

Off season
175-250mg test and maybe some anavar in the 100-120mg range
GH 20iu (pulsed preworkout only 4x a week)
Slin 20iu(Humalog preworkout only but timed to not interfere with GH and combined with special shake of carbs, creatine, amino’s, potassium that is drunken with it and during workout)
IGF1LR3 & PegMGF (alternate between the two immediately postworkout along with herbal Glucose shuttling sups to upregulate after GH and Slin)
GH releasing Peptides taken non training days

With this I can train like crazy and recover from it and if I do the work I can keep the progress rolling like when I’m on cycle. The pulsing approach keeps my blood sugar in control nicely versus the more frequent doses of GH most people do and seem to get better recovery with putting everything around the workout.

Cycle
Last meet 4 weeks ago I was up to the following by the meet
3100mg Test
700mg Mast Prop
700mg NPP
700mg Tren
I only ran two weeks of orals since I have bigger meet next month
2 weeks Winny/Drol @ 100mg each

Currently @ 3 weeks out
I added my GH/Slin/Peptide combo the last 4 weeks on top of everything above
Will be dropping all that in a few days to give my 3 weeks to get weight and bloat in control
3200mg test
1400mg Mast Prop (bumped to 1050 then 1400 over last 4 weeks)
1050mg NPP (just bumped)
700mg Tren
Two weeks ago I added orals (5 weeks out)
120mg Tbol
120mg Var
75mg Winny
3 weeks out (next few days) I will be dropping Var and Winny and adding
1000mcg Methly Tren

Again these dosages are fairly new to me this year. Just trying to see what I can tolerate, what the pros and cons are, and…. I’m all in, I don’t have many more shots at what I want to hit.

Had a liver function Test 3 weeks ago with AST 40 & ALT60. No anti-E or other ancillaries just relying on Masteron and over the counter PES Erase Pro.

My first All-Time raw record set earlier this year was much lower dosed.
Was only an 8 week cycle coming off GH/Slin/Peptide coast cycle.
at end I was at
1500MG Test
1100mg Mast Prop
700mg Tren
700mg NPP
600mg EQ
240mg dbol (180/240 the last weeks only)
120mg Var

one last note.... I probably spend more time on Var than off over the course of a year.

[50-kilas]

Re: modifikovani 5/3/1 trening log forumasa

Winny uzima za brže skidanje masti?

[TripleZ]

Re: modifikovani 5/3/1 trening log forumasa

iskreno, ne znam..pa nije da ga bas zanima skidanje masti, ali ono...skidanje water weight-a, drzanja blizu kategorije predpostavljam... mozda i jest, ko ce znati

[TripleZ]

Re: modifikovani 5/3/1 trening log forumasa

17.1. upper

bench
130 x 5
130 x 4
130 x 5
130 x 4
110 x 5
110 x 5

neki problemi s tehnikom, cudan bar path...pa sam i neke serije odradio samo 4 i na kraju spustio tezinu daleko prije planiranih 7x5 @130

+ potisak na smith-u(yes you read that right), i uobicajni fluff work


*ovo je bilo sinoc, danas napokon odmor - mislim da bi mi dobro doslo i sljedeci upper training deload-at malo

[Dača]

Re: modifikovani 5/3/1 trening log forumasa

iskreno, ne znam..pa nije da ga bas zanima skidanje masti, ali ono...skidanje water weight-a, drzanja blizu kategorije predpostavljam... mozda i jest, ko ce znati

Pa winstrol je dobar i za snagu, ne mora da se uzima samo zbog rezanja...

[50-kilas]

Re: modifikovani 5/3/1 trening log forumasa

Pa winstrol je dobar i za snagu, ne mora da se uzima samo zbog rezanja...

U usporedbi sa vitaminom c je dobar za snagu, ali ima brdo jačih stvari koje duffin uzima za snagu. Mislio sam upravo na to što je Triplez napisao, uostalom to nije steroid za powerliftere jer uništava zglobove i ukručuje tetive koje lakše pucaju na velikim težinama.

[TripleZ]

Re: modifikovani 5/3/1 trening log forumasa

Pa winstrol je dobar i za snagu, ne mora da se uzima samo zbog rezanja...

problem je sto nije uobicajan kod pl-era zbog toga sto ''isusuje'' zglobove, a nije ni blizu anadrola/sdrola sto se tice snage, pa cak ni anavara

[TripleZ]

Re: modifikovani 5/3/1 trening log forumasa

s obzirom da ima kombinirano preko 4 grama teste i nandrolone isusenje zglobova postaje skroz druga tema, i to treba uzeti u obzir

[Dača]

Re: modifikovani 5/3/1 trening log forumasa

Sve je to tačno, ali ne može čovek sve vreme biti na istim steroidima, jer mu se zasićuju receptori. Mora da menja, pa tako i winstrol dolazi u obzir, jer je ipak dobar za snagu, a na zglobove će uticati tek nakon duže (zlo)upotrebe... Valjda... To je bar moje objašnjenje...