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  • #2641
    Re: modifikovani 5/3/1 trening log forumasa

    20.7. DL c2w1

    94x5
    110x5
    120x12 (+5kg, +2pon)

    JS:130x5
    Dynamic work: 94x2 X8serija


    SQ high bar pauz
    60, 70, 80 x5
    90x5, 5

    SLDL
    70x 10, 9, 11

    Hiperekstenzija 3x10
    Ab roller 3x10
    Good morning
    20x15
    30x12, 12
    20x15


    Kamilica.
    Za vikend #TeamAlcoholFitness odradio svoje, u nedjelju tek navečer pojeo nešto.

    First set last sada ide u dynamic izdanju, 5-8 serija po 2-3 ponavljanja.
    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

    • #2642
      Re: modifikovani 5/3/1 trening log forumasa

      20.5. listovi chronicles

      skwaats raw 160x6, 160x9 (poprilicno blizu nekog PR-a iz proteklog ciklusa ja mislim)
      https://instagram.com/p/5YCy8qrd4g

      ab wheel koljena 3 x 12

      bench 130 x 5 ja mislim, i par back off setova, ali sve u svemu bench pravo slab jer me smorio cucanj

      listovi sjedeci 4x6

      evo i raw footage, the things I have to put up with...
      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

      • #2643
        Re: modifikovani 5/3/1 trening log forumasa

        21.7. Benš c2w1

        80x5
        90x5
        102.5x7 (+2.5kg, -3pon)

        JS:106.5 x4
        Dw:80x2 x8serija

        Dips
        +30kg x8, 8, 7

        Kosi potisak bucicama 4x10
        Lat 5serija x8-10 pon
        Triceps ekstenzija bucicama ležeći, iznad glave pa sajle po 3 serije, 10+pon
        Fejspuls 4s

        Loš mi benš u ovom gymu, jbg, ić će na bolje
        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

        • #2644
          Re: modifikovani 5/3/1 trening log forumasa

          22.7. Skwat c2w1

          70x5
          84x5
          100x12 (+5kg, =pon)

          JS: 110x5
          Dw: 70x3 X8serija

          Conv.DL koklyaev stajl
          60x10
          80x8
          90x7


          Više nisam stigao, jedva i ovo. Dosta umoran došao, radio. Svejedno sam mislio, dok radim, odrezati malo sq day , tj razbiti ga na dva dijela i uz to leđa odradit, al eto sad nisam ni stigao više..bla bla blaa
          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

          • #2645
            Re: modifikovani 5/3/1 trening log forumasa

            U ponedjeljak je bio neki heavy triple bench od 130kg x 2 serije i ostali fluf work

            Jucer:
            OLY SQUAT paused
            warmup
            130x4 X3
            90x10

            FSQ
            70x6 X3

            Oly 50x20

            I tjt. Umro sam od vrucine a i manjak vremena.

            Fizik apdejt*https://instagram.com/p/5d6J0PGD6f/
            https://www.youtube.com/channel/UCkt...HNAw679eK-nhOQ
            http://instagram.com/dinc_94
            http://www.myfitnesspal.com/profile/dino097
            myprotein code: MP24017174

            Comment

            • #2646
              Re: modifikovani 5/3/1 trening log forumasa

              Upravo sam završio prvi tjedan šestog ciklusa i ponavljanja su mi izgledala ovako.

              Bench: 90*13
              Deadlift: 110*14
              OHP: 55*9
              Squat: 110*12

              Uzeo sam dosta male maxeve na početku, jer ih nisam nikad isprobavao pa sam samo uzeo koliko sam radio u serijama. Inače mi je tlaka sve preko 10 ponavljanja, pa me zanima što mislite o tome da uzmem nove maxeve od ovog i krenem ispočetka?

              Comment

              • #2647
                Re: modifikovani 5/3/1 trening log forumasa

                Originally posted by Danacdgo View Post
                Upravo sam završio prvi tjedan šestog ciklusa i ponavljanja su mi izgledala ovako.

                Bench: 90*13
                Deadlift: 110*14
                OHP: 55*9
                Squat: 110*12

                Uzeo sam dosta male maxeve na početku, jer ih nisam nikad isprobavao pa sam samo uzeo koliko sam radio u serijama. Inače mi je tlaka sve preko 10 ponavljanja, pa me zanima što mislite o tome da uzmem nove maxeve od ovog i krenem ispočetka?
                Definitivno vece maxeve
                https://www.youtube.com/channel/UCkt...HNAw679eK-nhOQ
                http://instagram.com/dinc_94
                http://www.myfitnesspal.com/profile/dino097
                myprotein code: MP24017174

                Comment

                • #2648
                  Re: modifikovani 5/3/1 trening log forumasa

                  23.7.

                  bench
                  130x6x3 sets
                  110 x 6 x 3 sets long pauses

                  block pulls ramp to 275kg


                  + calves, ab wheel(+15kg x 6 x 2 sets), reverse hyper

                  Originally posted by Danacdgo View Post
                  Upravo sam završio prvi tjedan šestog ciklusa i ponavljanja su mi izgledala ovako.

                  Bench: 90*13
                  Deadlift: 110*14
                  OHP: 55*9
                  Squat: 110*12

                  Uzeo sam dosta male maxeve na početku, jer ih nisam nikad isprobavao pa sam samo uzeo koliko sam radio u serijama. Inače mi je tlaka sve preko 10 ponavljanja, pa me zanima što mislite o tome da uzmem nove maxeve od ovog i krenem ispočetka?
                  koji su brojevi bili na prvom ciklusu ?
                  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

                  • #2649
                    Re: modifikovani 5/3/1 trening log forumasa

                    Originally posted by TripleZ View Post

                    koji su brojevi bili na prvom ciklusu ?
                    Prvi ciklus, prvi tjedan:

                    Bench: 80*11
                    Deadlift: 90*10
                    OHP: 45*11
                    Squat: 90*11

                    Comment

                    • #2650
                      Re: modifikovani 5/3/1 trening log forumasa

                      pa eto, progresiras super, sta dodajes po 5kg i jos ti ostaje vise repova na kraju za dl i sq....ako nista jedno vrijeme bi smanjio ''ciklus'' na dvije ''sedmice'' (recimo 3+ i 5/3/1+ dane) tako da progresija ide malo brze, tako svakih deset dana ili tako dodajes kile
                      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

                      • #2651
                        Re: modifikovani 5/3/1 trening log forumasa

                        Super sam zadovoljan s napretkom, ali želio bi povećat maxeve jer mi je previše ponavljanja i u druga dva tjedna. Evo kako je izgledalo to prošli ciklus.

                        Bench: W2: 95*11
                        W3: 100*9
                        Deadlift: W2: 110*13
                        W3: 120*11
                        OHP: W2: 55*8
                        W3: 60*5
                        Squat: W2: 110*11
                        W3: 120*9

                        Stvarno mi se ovo čini previše ponavljanja, zadnji tjedan mi bez problema zapravo može biti prvi na svim vježbama osim OHP-a.

                        I što mislite o tome da ubacim i peti dan u kojem bi radio bent over row na istu šemu?
                        Last edited by Danacdgo; 24-07-15, 08:22.

                        Comment

                        • #2652
                          Re: modifikovani 5/3/1 trening log forumasa

                          pa ti nakon svakog ciklusa dizes training max...umjesto da dignes za 2,5 ili 5 kg...digni za 10 kg sve liftove... ohp bi ja digo samo za 2,5 kg...
                          od vecih ponavljanja ces bolje napredovat sto se tice hipertrofije, a posto progresas ocito i snaga ide gore. nemas se sta zalit..samo rokaj!

                          ako hoces ubrzat poslusaj triplezov savjet ili moj.. svejedno..ili izbacis jedan tjedan (5+ npr) pa ubrzas napredak..ili dignes TM brze..

                          zz
                          Do 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

                          Comment

                          • #2653
                            Re: modifikovani 5/3/1 trening log forumasa

                            daj triplez vrati se na conventional, imas ruke do zemlje i varas. not impressed srs. :P
                            Staragarda daj nekako da mu otezamo laserom
                            Edit: u stvari da mu se prizna samo snatch grip kao validan
                            ``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

                            • #2654
                              Re: modifikovani 5/3/1 trening log forumasa

                              Hehehe laserom da.. ) kolko noge rasiris 80% ruke tolko moras hahaha
                              Ma neka rade ljudi sta vole...ovo je ionako hobi koji volimo radit..

                              Poslano sa mog GT-S6810P koristeći Tapatalk
                              Do 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

                              Comment

                              • #2655
                                Re: modifikovani 5/3/1 trening log forumasa

                                BENCH PRESS paused
                                warmup
                                110x6 X3

                                Amrap BW challenge 95x12
                                https://instagram.com/p/5iFGSomD1q/

                                Dumbell press 5x10-12

                                Lateral rise 3x15

                                Facepulls 3x15

                                Biceps curls 3x12

                                Tric rope pushdown 3x12-15
                                https://www.youtube.com/channel/UCkt...HNAw679eK-nhOQ
                                http://instagram.com/dinc_94
                                http://www.myfitnesspal.com/profile/dino097
                                myprotein code: MP24017174

                                Comment

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