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modifikovani 5/3/1 trening log forumasa

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

    Max effort upper

    BENCH paused
    warmup
    130x1
    140x1
    150x1 trenutni PR, puno brzi nego prosli put, jako zadovoljan)
    160xFAIL

    130x3 X4

    Close grip bp 90x10 X3

    T-bar rows 6x15

    Pulldowns 4x12

    Dumbell 20kg lying tric extension 3x10

    Facepulls 2x AMRAP

    Cardio 10 min

    Bench je stao negdje na pola puta i nigdje pomaka gore. Izgubio sam cvrstinu i sipka mi je pocela padat prema glavi. Ali nema veze, ide to gore uskoro!

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

      Dynamic lower

      SQUAT
      warmup
      150x2 X8

      Speed DL + resistance band
      warmup
      180x2 X8

      40kg dumbells romanian dl 3x12 (definitivno pokazatelj da sam ojacao lozu jer je ovo bilo super easy a i nikad nisam radio sa 40tkama)

      Ab roller 3x15


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

        bench 135 4x8

        slj. trening 140 ali 5x5, pa 5x6, pa 5x7, pa 3-4x8...trebam malo odmoriti i lakse serije ubaciti

        i poslije toga BTN pushpress 100x8
        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


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

          Dynamic upper

          BENCH paused
          warmup
          115x2 X8

          CGBP
          110x5 X3

          Dumbell rows 4x15

          Triceps extension 3x15-20

          Biceps curls 3x10

          Lateral rise i facepulls

          Cardio 15 min

          Sutra heavy deadlifts sa jos jednim momkom pa se nadam PRu i naravno, sve ce biti snimljeno 😁


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          https://www.youtube.com/channel/UCkt...HNAw679eK-nhOQ
          http://instagram.com/dinc_94
          http://www.myfitnesspal.com/profile/dino097
          myprotein code: MP24017174

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

            deadlift 225 5x6 stiff bar


            slj. par treninga odprilike ovako: 235 3-4x6, 245 2-3x6, 255 4x5, (deadlift bar) 260 3x5, 265 2x5, 272.5 4x4, 277.5 2-3x4, 285 1-2x4, 292.5 4x3, 300 2-3x3, 307.5x3, 312.5 3-4x2, 317.5 2-3x2, 322.5x2
            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


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

              Off the program

              DADLIFT conv., heavy single
              warmup
              220x1
              240x1 PR na konv. Jer sam povukao na sumu
              250xfail (da sam izdrzao vjerojatno bi ga imao)

              Nesto malo squatanja i romanian dumbell dl

              https://instagram.com/p/-o3Xq6mD6-/

              Sent from my HTC One using Tapatalk
              https://www.youtube.com/channel/UCkt...HNAw679eK-nhOQ
              http://instagram.com/dinc_94
              http://www.myfitnesspal.com/profile/dino097
              myprotein code: MP24017174

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

                Dinče, koje sve varijacije si planirao radit?
                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


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

                  Originally posted by domagoj View Post
                  Dinče, koje sve varijacije si planirao radit?
                  Za cucanj iliti lower body cu zapocet sa varijacijom box squata pa kasnije ubacit i prednji cucanj, a za bench odnosno upper body cu zapocet sa close grip benchem te kasnije iskombinirat neki board press (kazem iskombinirat jer nemam pravi "board" alat nego cu vjerojatno stavit jednu plocu na prsa ili nesto slicno tome)

                  Sutra radim box squat sa nikakvim extra wide stanceom nego normalan s kakvim inace radim cucanj, ici cu do heavy triplesa ili doublesa i negdje do ili malo ispod paralele. Odlucio sam se za tu varijaciju iz razloga sto cu vjezbat vise sam gornji dio pokreta (do paralele) i vecu angažiranost "seat back" cluea i pokreta jer cini mi se kako bi mi dobro doslo dodatno usavrsavanje forme i jacanje sticking pointa. Za bench nemam sta pretjerano radit, snaga u prvom dijelu potiska je ovdje a lockout je taj koji malo zeza. Zato cu radit close grip prvo te nakon toga dodatno radit volumen na tricepsu kao sto su dipsevi sa opterecenjem i skulcrushersi. Vidjet cemo
                  Last edited by Dinč; 29-11-15, 23:17.
                  https://www.youtube.com/channel/UCkt...HNAw679eK-nhOQ
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                  myprotein code: MP24017174

                  Comment


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

                    Ma kakav box sq..napravi si uslugu i zamjeni ga sa paused ili high barom ili frontom..
                    Sticking point na sq je svima isti itprilike...to se ne rjesava boxom nego da generalno ojacas..
                    Sretno u donosenju odluka

                    Poslano sa mog ALE-L21 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


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

                      Originally posted by staragarda View Post
                      Ma kakav box sq..napravi si uslugu i zamjeni ga sa paused ili high barom ili frontom..
                      Sticking point na sq je svima isti itprilike...to se ne rjesava boxom nego da generalno ojacas..
                      Sretno u donosenju odluka

                      Poslano sa mog ALE-L21 koristeći Tapatalk
                      Nemam sta izgubit jer ga inace nisam ni radio pa zasto nebi isprobao ga ukomponirat kroz jedan kraci vremenski period i vidjet kakav ce imat carryover.
                      https://www.youtube.com/channel/UCkt...HNAw679eK-nhOQ
                      http://instagram.com/dinc_94
                      http://www.myfitnesspal.com/profile/dino097
                      myprotein code: MP24017174

                      Comment


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

                        trebam snimiti kolika je razlika u mom bench ROMu kad radim onako bezveze, i kad se pravo namjestim, strasno
                        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


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

                          sinoc bench 140 5x5 paused, pa 100kg x8/x13/x8/x5
                          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


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

                            Originally posted by TripleZ View Post
                            trebam snimiti kolika je razlika u mom bench ROMu kad radim onako bezveze, i kad se pravo namjestim, strasno
                            a svima je tako..pogotovo onima koji dugo rade most..

                            glavne serije radi sa sto vecim mostom..load drop sa manjim
                            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


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

                              Originally posted by Dinč View Post
                              Nemam sta izgubit jer ga inace nisam ni radio pa zasto nebi isprobao ga ukomponirat kroz jedan kraci vremenski period i vidjet kakav ce imat carryover.
                              mozes izgubiti vrijeme za progresiju na cucnju s pauzom npr

                              probaj..nemas sta izgubit :P
                              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


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

                                Originally posted by staragarda View Post
                                a svima je tako..pogotovo onima koji dugo rade most..

                                glavne serije radi sa sto vecim mostom..load drop sa manjim
                                au sacekas tek da vidis, skroz mi je drugi setup, polozaj ramena, sirina hvata etc.
                                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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