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modifikovani 5/3/1 trening log forumasa
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Re: modifikovani 5/3/1 trening log forumasa
16.3. BENŽ c11w2
warmup
92.5 x3
104 x3
114 x6 (=kg, +1 pon)
Paused Benđ
100 x5, 4
80x5 (široki hvat)
Dips
+35kg x9, 9, 8
Kosi potisak bučice
27.5 x10,8
Facepulls, Triceps sajla - par serija
#ponavljanje više.
zadovoljan s obzirom da dvije noći nisam normalno spavao, probudio se s glavoboljom, slabo jeo, a prije dipseva sam i ostao bez svoje glazbe. zato je poslije bilo sve "onako" bezveze.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?
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Re: modifikovani 5/3/1 trening log forumasa
cucnia sam 255x2 kmiceA 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 *
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Re: modifikovani 5/3/1 trening log forumasa
Originally posted by staragarda View PostAko grip ne bude zezao onih 700 ces sa pojasom smokeat!! I deset kg vise ))
Ako nisi..predlazem da ozbiljno pocnes radit na gripu. Bilo bi lose da te on pocne limitirat ..
Nemogu se jos naviknut na ovu trojku u prvoj znamenci..a di jos na repove..
Hebena zvjerA 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 *
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Re: modifikovani 5/3/1 trening log forumasa
Opet sam failao lol ali ovaj put zbog niskog secera koj mi je pao taman prije radnih serija bencha...
CYCLE 3, WEEK 2
BENCH PRESS paused
warmup
120x5 X2
120x3
Sveukupno jako lose upravo zbog pada secera... Umjesto da odmorim 15ak minuta nakon glukoze i tek onda nastavim sa benchom, napravio sam suprotno i to me kostalo cijelokupne izvedbe.
CGBP
100x8
100x5 X2
OHP
warmup
60x5 X2
Incline dumbell press 4x12
Lateral raise 4x15
Dumbell skulcrushers? 4x10
Facepulls 3x10
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Re: modifikovani 5/3/1 trening log forumasa
17.3. SQ
warmup
100x3
110x2
120x2
130x 3, 2 PR? haha
100x5
80x8
FSQ
70x3
80x3
90x4 PR?
60x5
SLDL
3 serije po 10+ pon
#možda je krenulo napokon, vidit ćemo...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?
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Re: modifikovani 5/3/1 trening log forumasa
Originally posted by TripleZ View Postbtw tih 10kg vise od 700 je ustvari WR u gpc za juniore do 100Do Whatever the Fuck You Wanna Do
progressive overload, squat, deadlift, bench press.
kalorije, makronutrijenti, mikronutrijenti.
Youtube:
Primjer treninga snage/hipertrofije
Primjer kraceg treninga hipertrofije/snage
Sve o prehrani
Sve o treningu
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Re: modifikovani 5/3/1 trening log forumasa
18.3. Bonus day: back hypertrofy
Pandlay rows
60x10
70x6
80x6
90x 5, 5
70x8
Zgibovi (dead hang)
8, 7, 8, 7
Veslanje bučicom
3 x12
Veslanje na spravi
3 x10
Lat + pullover
4 superserije po 10 pon
Biceps:
ez šipka (3 serije)
bučice s okretom (3 serije)
bučice obrnuti hvat (3 serije)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?
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Re: modifikovani 5/3/1 trening log forumasa
bench 160x2 4 days out
https://instagram.com/p/0YawrpLd3E
sve serije do ove sam pravio sa nogama gore, no leg drive...pretrpio bol(sciatica) za ovu seriju i odradio sam planiranoA 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 *
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Re: modifikovani 5/3/1 trening log forumasa
CYCLE 3, WEEK 2
SQUAT
warmup
150x5 X3
High bar
120x5 X3
Deficit dl
ramp do 160x3
Stojeca fleksija 3x15
Upala erektora, razorena misicna vlakna kvadricepsa, jedva hodam = GAINZ!
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Re: modifikovani 5/3/1 trening log forumasa
Predzadnji trening prije push&pull natjecanja , sutra mi ostaje bench i to je to. Inače, pozdravljam se s powerliftingom i teretanom uopće, otišla mi je hrskavica u desnom koljenu i doktori su rekli da ga ne smijem više opterećivati. Cilj mi je sad još dignuti 180kg mrtvo i ponoviti 80kg u benchu, ali vidjet ću što će ispasti na kraju. Snimka s današnjeg treninga: deadlift 170kg @ 62.6kg. Prije dva tjedna sam radio block pull sa 3x160kg i 1x170kg, prošli tjedan 2x160kg i block pull FAIL sa 180kg.
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Re: modifikovani 5/3/1 trening log forumasa
Nikad glavu dole! doktori svasta kazu..
Zar nije svojedobno Marko Kovacic imao par operacija na koljenu, a onda sepsu i sada nakon 2 godine opet dize? Informacije crpim s fejsa mozda netko zna detaljnije zajednicko vam je to sto su i njemu rekli da zaboravi na cucanj.. mozes se obratiti njemu..
Sretno s natjecanjem!Originally posted by madmax22da li mogu samlivene zobene stavit u vodu da se namakaju ili prvo u vodu pa onda samlit?Originally posted by jocker77Znaci uzimati ga i u dane netrenianja i jel bitno kreatine i amino pomijesat u shakeru ili moze i u obicnoj bociOriginally posted by Hajdukisto tako i zgibovi, prije 1 godinu sam jedva mogao izvući 5 zgibova, sad mogu 12-13,vjerojatno je tome doprinjeo i ...Gold Whey Standard...kojeg sam koristio od siječnja do veljaće ove godine .
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Re: modifikovani 5/3/1 trening log forumasa
pokusavam da zamislim gdje bi bio da slusam doktore po tom pitanju...ono, malo pilates, fol paleo prehrana, prao bi ruke svake 2 minute da mi bakterije sta ne ucine... weirdddA 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 *
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Re: modifikovani 5/3/1 trening log forumasa
Originally posted by Maximus1950 View PostDafuq? Pa kako si to uspia sjebat?
Kako si uopce dosa do dijagnoze, kad si svatia da je nesto krivo? Operacija? Koje su prognoze oporavka?
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