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  • #271
    Re: modifikovani 5/3/1trening log forumasa

    sinoc

    CYCLE 8, WEEK 1, SQUAT DAY 5+:


    set1 100 x 5
    set2 115 x 5
    set3 140 x 5+ ---=> 11
    60 x 15

    sumo DL: zagrijava pa glavne serije 180 x 6 i 180 x 7

    4 serije na ekstenziji, 3 na presi, i listovi 6 serija ukupno (bio sam vec poprilicno umoran poslije glavnih serija cucnja)

    i radio sam 4 serije na spravi za zadnju lozu...





    danas malo rukice odradio, ''rest day'', i uglavnom se istezao puno
    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

    • #272
      Re: modifikovani 5/3/1trening log forumasa

      CYCLE 8, WEEK 2, Bench DAY 3+:


      Novogodinje maxiranje

      140 x 1
      145 x 1 - easy, dalje nisam ni pokusavao

      onda obicni set:
      SET3+: 125 X 7


      paused bench 2 serije

      cucanj: 155 x 3 x 3

      dips par serija zadnja +60kg x 5




      malo lijecenje nervoze, kratko i jako...neki novi rekord, i tako...zadovoljan sam i formom na benchu, guzica se nije odvajala od klupe sto je dobro
      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

      • #273
        Re: modifikovani 5/3/1trening log forumasa

        CYCLE 8, WEEK 2, OHP DAY 3+:


        SET1: 60 X 3
        SET2: 75 X 3
        SET3: 85 X 7


        incline bench paused, letenja s bucicama i kablovima, letenja za zadnje rame bucicama, face pulls, dips, triceps kablovi jednorucni





        DEADLIFT DAY - jucer odradio deload, nista posebno
        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

        • #274
          Re: modifikovani 5/3/1trening log forumasa

          CYCLE 8, WEEK 2, SQUAT DAY 3+:


          SET1: 120 X 3
          SET2: 1400 X 3
          SET3: 150 X 9 +5kg

          paused atg: 110 x 6 - 3 serije

          sumo DL piramida sve do 190 x 5 x 2 serije

          ekstenzija 4 serije

          listovi 4 superserije stojeci i sjedeci

          zgibovi 3 serije siroki hvat 3 serije neutralni, biceps 3 serije bucicama(8-10) i 3 kablovima (10-12)
          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

          • #275
            Re: modifikovani 5/3/1trening log forumasa

            Originally posted by TripleZ View Post
            paused atg: 110 x 6 - 3 serije
            Copycat!

            Comment

            • #276
              Re: modifikovani 5/3/1trening log forumasa

              tu si i ti ?
              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

              • #277
                Re: modifikovani 5/3/1trening log forumasa

                CYCLE 7, WEEK 3, BENCH DAY 5/3/1:

                set1 100 kg x 5
                set2 110 kg x 3
                set3 130 kg x 1+ => 5 +1 ponavljanje
                110 x 5

                paused bench 90 x 9, 90 x 8, 90 x 8

                kosi bench bucice: par serija zagrijave pa 3 serije sa 35 kg x 10-12

                kablovi cross, 2 gornji 3 donji

                dips: BW x 15, 20kg x 10, 35 x 10, 45 x 6, 45 x 6


                srednje rame letenja, 4 serije s bucicama 3 drop serije sa kettlebellsima

                triceps, kablovi 5 serija dvorucno pa jednorucno 2 serije

                listovi 3 super serije stojeci i sjedeci


                pa sam se rastezao i na kraju jos uradio 3 x 15 na prednjem cucnju sa 60 kg




                extra: dobili smo bucice od 50 kg u teretani....privlaci me da jedan dan pocnem sa potiskom bucica da vidim mogul' ih pomaknuti
                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

                • #278
                  Re: modifikovani 5/3/1trening log forumasa

                  CYCLE 7, WEEK 3, DEADLIFT DAY 5/3/1:

                  set1 160 kg x 5
                  set2 180 kg x 3
                  set3 205 kg x 1+ => 9 +5kg od proslog ciklusa
                  160 x 5

                  deficit DL conventional: 140 x 5 / 2 serije

                  vratilo siroki hvat 4 serije, lat pulldown trokutasti hvat 3 serije, veslanje kablovima jednorucno 5 serija

                  biceps: bucice stojeci 3 serije, hammer curls 4 serije, kablovi 3 serije



                  extra: jako umoran nakon deadlifta, pa sam malo napravio laksi izbor vjezbi kasnije
                  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

                  • #279
                    Re: modifikovani 5/3/1trening log forumasa

                    kakvi su makrosi? mijenjaš li ih kako?
                    vidio sam negdje da si na recomb, kako to ide?


                    fine težine, pohvala
                    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

                    • #280
                      Re: modifikovani 5/3/1trening log forumasa

                      kao prvo hvala


                      kao drugo, polahko sam dizao UH-e, uglavnom to pokusavao maksirati koliko mogu bez da se salim(znaci sekundicu izgubio tvrdocu od kraja defke, pa ko valjda dosao na ''bodyfat setpoint'' pa mi je lahko odrzavati ovo) pa sam sad na negdje 450 UH, 150 P i 80-110 M

                      i eto tu sam, 91 kg...pokusavacu biti ovako relativno nizak bf% vecinu godine, bez klasicne mase (mislim da se ne isplati vise poslije par godina natty traininga, jednostavno ne vjerujem da mogu dobiti veliki broj kilograma misica u par sedmica/mjeseca a svidja mi se izgled na ovom bf% pravo - bar sam se nepotrebno usalio na kraju zadnje mase tako)


                      ii recomP
                      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

                      • #281
                        Re: modifikovani 5/3/1trening log forumasa

                        Originally posted by TripleZ View Post
                        kao prvo hvala


                        kao drugo, polahko sam dizao UH-e, uglavnom to pokusavao maksirati koliko mogu bez da se salim(znaci sekundicu izgubio tvrdocu od kraja defke, pa ko valjda dosao na ''bodyfat setpoint'' pa mi je lahko odrzavati ovo) pa sam sad na negdje 450 UH, 150 P i 80-110 M

                        i eto tu sam, 91 kg...pokusavacu biti ovako relativno nizak bf% vecinu godine, bez klasicne mase (mislim da se ne isplati vise poslije par godina natty traininga, jednostavno ne vjerujem da mogu dobiti veliki broj kilograma misica u par sedmica/mjeseca a svidja mi se izgled na ovom bf% pravo - bar sam se nepotrebno usalio na kraju zadnje mase tako)


                        ii recomP
                        pa šta ćeš sa makrosima dalje?
                        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

                        • #282
                          Re: modifikovani 5/3/1trening log forumasa

                          necu puno mijenjati, eventualno podici UH do 500...mada mozda i necu, praticu i vidjeti sta kako, uglavnom pomaci u kilazi bi trebali biti minimalni samo cu (nastojati)postajati jaci i mozda malo pojacati odnos misica/sala
                          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

                          • #283
                            Re: modifikovani 5/3/1trening log forumasa

                            CYCLE 8, WEEK 3, OHP DAY 5/3/1:

                            set1 70 kg x 5
                            set2 80 kg x 3
                            set3 90 kg x 1+ => 5                             - 5 kila vise, ponavljanje manje
                            60 x 9 paused

                            kosi bench pauza ramp do 100 x 6 / 2 serije

                            stojeci potisak bucicama zadnja serija 26-ce x 9

                            letenja bucicama u stranu 3 serije, i 2 drop-serije sa kettlebellsima

                            letenja za zadnje rame (lezeci na kosom benchu) 3 serije

                            face pulls, 4 serije

                            triceps: uski bench 4 serije, 3 sa kablovima jednorucni obrnuti hvat, 3 sa kablovima dvorucni
                            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

                            • #284
                              Re: modifikovani 5/3/1trening log forumasa

                              CYCLE 8, WEEK 3, SQUAT DAY 5/3/1:

                              set1 125 kg x 5
                              set2 140 kg x 3
                              set3 155 kg x 1+ => 8                               OPET isti broj ponavljanja samo +5kg


                              eh sad ide ludnica:
                              paused squat 140 x 3 x 3

                              prednji cucanj 80 x 8 3 serije, jos jedna 60 x 12

                              SLDL 2 serije x10, RDL 2 serije x 10...sa 60 kila ali jako dugim kontrakcijama/negativnim dijelom i tako to

                              sumo DL speed work: 100 x 8 - 4 serije

                              listovi stojeci 5 serija





                              ovo nakon 1RM na cucnju sinoc od 180 kg
                              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

                              • #285
                                Re: modifikovani 5/3/1trening log forumasa

                                CYCLE 9, WEEK 1, BENCH DAY 5+:


                                set1 90 x 5
                                set2 105 x 5
                                set3 120 x 5+ ---=> 8 + 1
                                paused bench 100 x 7, 90 x 8, 80 x 11

                                incline bench bucice: ramp do 40ke x 9 i 40ke x 8

                                kablovi letenja donji kotur 4 serije 11-12 reps

                                propadanja: ramp do +50kg x 6 (ukupno 5-6 serija)

                                onda letenja za srednje rame i dvije vjezbice za triceps...
                                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

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