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Re: modifikovani 5/3/1 trening log forumasa
hvala...potrudicu se da ne uradim nista glupo
hvala...potrudicu se da ne uradim nista glupo
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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 * -
Re: modifikovani 5/3/1 trening log forumasa
OHP DAY
30x10
40x10
50x5
60x5
70x3
80x2 (ciljao sam na 3 ali kasnije sam shvatio da je ovo cak i napredak u odnosu na prosle ohp pressove...)
70x3
60x4
Incline BP
50x12
70x10
80x9
80x7 drop set
Facepulls (od proslog tjedna radim ga sa external rotation-om) 4x 12-15
Upright rows 4x 12-15
Super serije:
Lateral rise 3x15 / shrugs 3x15
Komentar: prvo sam bio razocaran jer sam ciljao na 3 ponavljanja sa 80kg i onda kasnije tokom dana skuzim kako sam na toj kilazi bio samo sa 1ponavljanjem i da je ovo upravo napredak odnosno PR sa tom kilazom
tako da sam zadovoljan
Facepullse sam poceo radit sa external rotation-om upravo iz razloga jer me ramena vucu za naprijed odnosno povlace ih prsa (vidio sam od omara isufa video) tako da od sad cu ga ubacit cisto kao warm up setove prije bench pressa i nesto malo teze setove sa min. 10 pon u ohp danu. Radit cu tako neko vrijeme i vidjet kako ce mi utjecat na sam trening i koliko ce mi se ispravit ramena ako je to ikako moguce...
5kg wheya,glutamin,bcaa, kreatin ethyl ester naruceni, jos malo pa wrist wrapsi, razmisljam uzet i knee wraps(ako moze preporuka? Isto tako i za wrist wrapse?) A belt ce morat malo pricekat makar mi je i on u planu...
I na svu tu narucenu robu 22% popusta i besplatna postarina!!!! Myprotein ftw!!!!
Last edited by Dinč; 12-07-14, 08:22.Comment
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Re: modifikovani 5/3/1 trening log forumasa
gdje mislis uzimati knee wrapse? jel se to planiras natjecati u wrapsima ?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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Re: modifikovani 5/3/1 trening log forumasa
Neznam mislio sam preko ebaya... Prvenstveno bih uzeo wrist wrapse prvo pa kasnije i za koljena ali sto se tice natjecanja, koliko sam skuzio ovdje u HR su ipf pravila i nedopusteni su knee wrapsi nego samo oni kao "steznici" iliti knee sleeves. Ispravi me ako grijesimOriginally posted by TripleZ View PostComment
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Re: modifikovani 5/3/1 trening log forumasa
zavisi...mislim da cete imati drzavno takmicenje po IPF full RAW (samo steznici) a sve ostala takmicenja po GPC pravilima (tj. dalmatinac i slicna takmicenja) pa u njima ces koristiti knee wrapse
...ali ono, sto se tice iskljucivo treninga ne trebaju ti knee wrapsi isto kao sto ti ne treba bench shirt/ squat suit/briefs/deadlift suit i ostala oprema
preporuka...ne znam, ove sto ja imam su jako lose, inzer-ove mi se ne svidjaju bas...planiram naruciti ili lilliebridge knee wraps ili Titan-ove ''max RPM'' ili ''signature gold''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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Re: modifikovani 5/3/1 trening log forumasa
Zasto ti se ne sviđaju? Koju velicinu imas? Meni se nekako cini ove od 20 incha preduge pa bih uzeo od 12...Originally posted by TripleZ View Postzavisi...mislim da cete imati drzavno takmicenje po IPF full RAW (samo steznici) a sve ostala takmicenja po GPC pravilima (tj. dalmatinac i slicna takmicenja) pa u njima ces koristiti knee wrapse
...ali ono, sto se tice iskljucivo treninga ne trebaju ti knee wrapsi isto kao sto ti ne treba bench shirt/ squat suit/briefs/deadlift suit i ostala oprema
preporuka...ne znam, ove sto ja imam su jako lose, inzer-ove mi se ne svidjaju bas...planiram naruciti ili lilliebridge knee wraps ili Titan-ove ''max RPM'' ili ''signature gold''Comment
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Re: modifikovani 5/3/1 trening log forumasa
ah ove wrist wraps-i mi se svidja one su inzerove, govorio sam o knee wrapsima
znaci idi sa oko 20 inch-a(to i imam), sve iznad je nepotrebno i vise ''pain in the ass'' za staviti nego sto pomazu, a sve ispod jednostavno je malo, jedan okret i zdravo
...ako se dobro sjecam ti jos pogotovo to hoces zbog low-bar cucnja ? znam neki koji na cucnju uzimaju duze wrist wrapse nego sto su im potrebni za bench - tako da ono, neces pogrijesiti sa 20''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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Re: modifikovani 5/3/1 trening log forumasa
Znaci ovi iron z wrist wrapsi su znaci dobri? A knee wrapsi mogu pricekati a cak mozda uzmem u sleeves-e umjesto njihOriginally posted by TripleZ View Post
Pa najvise za bench press a ponekad i za low bat squat (nezelim se previse naviknut na njih) jer ima dana kad me boli i ne boli zglob...
Znaci 20-ke uzimam. Tnx
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Re: modifikovani 5/3/1 trening log forumasa
da, dobri su - bar po mom misljenju...a knee wrapse jos moram probavati par parova da vidim sta mi se najvise svidja
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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Re: modifikovani 5/3/1 trening log forumasa
BENCH PRESS DAY
30x10
50x10
70x5
90x5
110x3
120x1
130x1 sa spoterom (osobno ne priznajem lift)
130xFAIL
110x3
Paused BP
90x7
90x6
90x5
50x8 (5sec pauze i explozivan press)
OHP
30x10
50x5
70x4 + 1 push press
70x3 + 1 push press
70x2 + 2 push press
50x5
Razvlacenje na kablovima 3x15
Facepulls sa external rotation-om 3x12
Skull crushers 4x10-12
Rope push down 4x12
Komentar: danas sam cijeli dan nabrijan kako cu dignut 130kg u bp i na kraju ispadne fail. Jbg samo sam se razocarao ali sta je tu je... Razmisljam da na bp danu poslije ohp pressa odnosno kao 3. Vjezbu raditi dipseve sa opterecenjem (htio vec danas ali teretana krcata i nikako da dođem na red (excuses) ) samo sto najvise sto mogu stavit je bucicu od 40kg tako da kad budem uspio s njom jedno 10-12 ponavljanja napravit sigurno imam 130tku ko iz sale a i vrijeme je da popunim taj moj signature goal vec jednom!!!!
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Re: modifikovani 5/3/1 trening log forumasa
danas posljedni ispit semestra, nisam spavao zadnjih 40+ sati - samo jedan obrok u nedjelju, jedan u ponedeljak navecer i onda na trening
kilaža 88kg LOL
CYCLE2 WEEK2 - SQUAT & BENCH 3+
SQUAT
warm-up
set1 140 x 3
set2 150 x 3
set3 170 x 3+ ---=> 5 (-4 reps, +5kg)
100 x 10
BENCH
warm-up
set1 10 x 3
set2 120 x 3
set3 130 x 3+ ---=> 3 (+5kg, -2 reps)
100 x 5 sa 3 sekundom pauze
poslije toga malo biceps, malo dips-i i tako, nista posebno a nikako snage nisam ni imao svakako
bonus: liftovi po sebi loši, forma nije tu - ali ono, i uslovi su losi bili sutra ujutro idem kod kiroprakticara da mi malo ledja namjesti(opet cu spavati samo par sitnih sati, woo-hoo)
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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Re: modifikovani 5/3/1 trening log forumasa
Jaoo znam kako je ovo sa ne spavanjem i ucenjem...al neznam kako je to s nejedenjem..nez 10 000 kcal tokom tih 40 ne spavanja nebi prezivio...akko nista drugo nebi mogo ucit
svaka cast..
E javi ovo za kiropralticara kako proslo...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 treninguComment
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Re: modifikovani 5/3/1 trening log forumasa
sad bio, idem u cetvrtak opet...javicu kako je kad zavrsim skroz
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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Re: modifikovani 5/3/1 trening log forumasa
ja ne znam kako mozete da ne spavate, ja nema sanse, taman da je ne znam ti sta..``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
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Re: modifikovani 5/3/1 trening log forumasa
Adrenalin testosteron kofeinDo 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 treninguComment
Comment