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  • #226
    Re: modifikovani 5/3/1trening log forumasa

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

    set1 100 kg x 5
    set2 110 kg x 3
    set3 125 kg x 1+ => 4+1
    iskreno ovaj put ovaj +1 ne bi isao do kraja bez spottera, sto jest jest
    krajnije vrijeme za deload, lakat mi zadaje malo problem pa cu makar sljedeci OHP day i bench deload-ati, mislio sam to ostaviti za vrijeme ispita ali bolje je na vrijeme lijeciti, zbog toga sam i poslije bench-a izbjegavao sve pressing pokrete

    bench s duzom pauzom: 80 x 10, 80 x8, 60 x 8

    kablovi, donji kotur 3 serije gornji kotur 3 serije

    triceps kablovi par serije 15-20 ponavljanja, skroz lagano samo
    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

    • #227
      Re: modifikovani 5/3/1trening log forumasa

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

      set1 150 kg x 5
      set2 170 kg x 3
      set3 190 kg x 1+ => 9 ili 10
      150 x 10

      deficit deadlift, conventional (prvi put da probam): 100 x 8 - 4 serije (planiram samo skroz lagano dodavati po 5 kg, ne volim conventional DL ali fali mi malo snage ''s poda'')

      pull-ups. 4 serije, 3 sa +10kg

      lat pulldown sa trokutastim: 3 serije

      t-nation/hardstyle shrugs na kosom bench: 4 serije

      jednorucno veslanje kablovima, 4 serije

      biceps, sipka 3 serije, kettlebells 3 serije
      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

      • #228
        Re: modifikovani 5/3/1trening log forumasa

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

        set1 115 kg x 5
        set2 130 kg x 3
        set3 145 kg x 1+ => 8

        Sumo DL: 60 x 5, 100 x 5, 130 x 3, 160 x 3, 190 x 4, 190 x 3, 130 x 10

        Paused Squat: 60 x 10, 80 x 8 3 serije

        Front Squats: 80 x 6, 80 x 60, 100 x 5

        listovi, istezanje i kuca

        komentar: jucer deload-ao OHP, nikakve pressing kretnje nisam radio, samo stvari poput letenja...cisto malo da odmorim lakat...sljedeca sedmica je prvi pravi deload i onda se vracam na cycle 6 week 1
        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

        • #229
          Re: modifikovani 5/3/1trening log forumasa

          CYCLE 6, WEEK 1, BENCH DAY 5+:


          set1 85 x 5
          set2 100 x 5
          set3 115 x 5+ ---=> 11

          DIPS: BW x10, +20 x 10, +40 x 8, +50 x 7, +55 x 6

          Incline bench bucice: 20 x 15, 30 x 12, 35 x 13-15 3 serije

          cable flies donji kotur 3 serije

          letenja srednje rame s kettlebelsima 4 serije

          triceps kablovi 4 serije po 15 ponavljanja


          komentar: Deload cini mi se uspjesan
          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

          • #230
            Re: modifikovani 5/3/1trening log forumasa

            CYCLE 6, WEEK 1, DEADLIFT DAY 5+:


            set1 135 x 5
            set2 155 x 5
            set3 175 x 5+ ---=> 15             lol

            135 x 10

            Deficit Deadlifts (conventional): 105 x 8 3 serije

            pull-ups: BW x 10, +10 x 8, +10 x 8, Bw x 9

            incline bench rows s bucicama 4 serije

            one arm cable rows 3 serije

            biceps, 4 sa sipkom 4 sa bucicama na scott klupi

            komentar: deload ocigledno bio na mjestu
            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

            • #231
              Re: modifikovani 5/3/1trening log forumasa

              jucer

              CYCLE 6, WEEK 1, OHP DAY 5+:


              set1 60 x 5
              set2 70 x 5
              set3 75 x 5+ ---=> 10

              ostalo po obicaju, standing OHP sa bucicama 22kg x 12 3 serije
              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

              • #232
                Re: modifikovani 5/3/1trening log forumasa

                CYCLE 6, WEEK 1, SQUAT DAY 5+:


                set1 100 x 5
                set2 115 x 5
                set3 130 x 5+ ---=> 13                 (ista tezina kao prosli put, +2 ponavljanja i jedno 300 otkucaja srca u minuti poslije serije)

                paused squat 100 x 6 2 serije, 60 x 10

                Sumo DL: 60 x 5, 100 x 5, 130 x 5, 160 x 5, 180 x 5 2 serije, 140 x 10 i par serija drzanje sipke sa 100-140kg po odprilike 30 sekundi

                pressa 3 serije, listovi 5 serije stojeci

                biceps 3 sa bucicama na kosom bench-u, 3 na scott klupi sipkom
                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

                • #233
                  Re: modifikovani 5/3/1trening log forumasa

                  Uskoro se upisujem u teretanu pa krecem sa ovim

                  Comment

                  • #234
                    Re: modifikovani 5/3/1trening log forumasa

                    Originally posted by Bjelanjak View Post
                    Uskoro se upisujem u teretanu pa krecem sa ovim
                    Ne zaboravi na ovo !!

                    zanussi-zrt318w-fridge-freezer-lr.jpg
                    I prefer to be a dreamer among the humblest, with visions to be realized, than lord among those without dreams and desires.
                    ----------------------------------------------------------------
                    Always loved and never forgotten. 30.1.2010 Rest in peace

                    Comment

                    • #235
                      Re: modifikovani 5/3/1trening log forumasa

                      IIFYM ce da rijesi stvar

                      Comment

                      • #236
                        Re: modifikovani 5/3/1trening log forumasa

                        CYCLE 6, WEEK 2, Bench DAY 3+:


                        SET1: 90 X 3
                        SET2: 105 X 3
                        SET3: 120 X 8 - +5kg od proslog ciklusa

                        paused bench 90 x 9, 90 x 7

                        incline bucice: 24 x 15, 35 x 10 3 serije

                        dips Bw x 15, 20kg x 10, 40 kg x 10 i 40kg x 9

                        cable flies donji, 3 serije

                        srednje rame letenja, po 3 serije sa bucicama i sa kettlebellsima

                        triceps kablovi 4 serije

                        komentar: neplanska 3 dana bez teretane su prosla...ovaj trening je bio poslije 3 dana sa spavanjem u intervalima od max sat dva i jednim obrokom dnevno....poprilicno dobro ipak na moje iznenadjenje
                        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

                        • #237
                          Re: modifikovani 5/3/1trening log forumasa

                          CYCLE 6, WEEK 2, Deadlift DAY 3+:


                          SET1: 145 X 3
                          SET2: 165 X 3
                          SET3: 185 X 11 -
                          140 x 10

                          deficit deadlift (conventional) : 110 x 8 - 3 serije (po planu samo +5kg svaki trening)

                          Pull-Ups: bw x 12, +10kg x 10, +10 x 8

                          incline bench rows bucice: 20 x 15, 24 x 12-15 - 3 serije

                          cable rows jednorucni 3 serije

                          hardstyle t-nation shrugs (kako gos se to zvalo, ne znam ni sam ) 3 serije

                          biceps, 3 stojeci sa sipkom 3 sa bucicama na onaj scott klupi

                          komentar: poprilicno dobro, volio bih i sutra trenirati a mislim da mi nije toliko pametno jer sam tek prosao kroz deload i 3 dana kompletnog odmora, pa da se ne pozurkujem previse, da polahko vracam ucestalost treninga na maximum...
                          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

                          • #238
                            Re: modifikovani 5/3/1trening log forumasa

                            e da, zaboravio sam ovo postaviti sinoc

                            CYCLE 4, WEEK 2, OHP DAY 3+:


                            SET1: 60 X 3
                            SET2: 70 X 3
                            SET3: 80 X 6 (prvi lift koji je pravo opao, bilo je i vrijeme )
                            60 x 10

                            incline paused bench, 5 serija, zadnje dvije 90 x 6-7

                            OHP sprava 3 serije

                            letenja u stranu, 4 serije s bucicama 3 sa kettlebellsima

                            facepulls 4 serije, masina za zadnje rame 3 serije i letenja u pregibu za zadnje rame 3 serije

                            trapez 3 serije

                            triceps kablovi 3 serije, propadanja 2 serije, i bench uski hvat 4 serije (zadnja je bila 80 x 8 cini mi se)
                            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

                            • #239
                              Re: modifikovani 5/3/1trening log forumasa

                              CYCLE 6, WEEK 2, SQUAT DAY 3+:


                              SET1: 100 X 3
                              SET2: 125 X 3
                              SET3: 140 X 9
                              (malo sam ofalio)

                              paused squats 2 serije sa 100 kg

                              sumo DL (prvi put sa kredom, bez gurtli)
                              par serija zagrijave pa na kraju 180kg: x4, x3, x3 sve sa kracom pauzom izmedju, kao neki speed pulls

                              prednji cucanj 3 serije sa 90 kg x 8

                              sut i fleksija na spravi supersetovi 3 x 10-12

                              listovi, 4 stojeci 3 sjedeci
                              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

                              • #240
                                Re: modifikovani 5/3/1trening log forumasa

                                Originally posted by TripleZ View Post
                                CYCLE 6, WEEK 2, SQUAT DAY 3+:


                                SET1: 100 X 3
                                SET2: 125 X 3
                                SET3: 140 X 9
                                (malo sam ofalio)

                                paused squats 2 serije sa 100 kg

                                sumo DL (prvi put sa kredom, bez gurtli)
                                par serija zagrijave pa na kraju 180kg: x4, x3, x3 sve sa kracom pauzom izmedju, kao neki speed pulls

                                prednji cucanj 3 serije sa 90 kg x 8

                                sut i fleksija na spravi supersetovi 3 x 10-12

                                listovi, 4 stojeci 3 sjedeci

                                Pocea si i ti svercat kredu a?

                                Comment

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