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modifikovani 5/3/1 trening log forumasa
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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 *
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Re: modifikovani 5/3/1 trening log forumasa
Originally posted by TripleZ View Postgo for it, odmah
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Re: modifikovani 5/3/1 trening log forumasa
15.11
good mornings
sipka x 15
50 x 8
50 x 8
50 x 5
60 x 10
*pokusavam nekako kukove gurati naprijed eksplozivno, nije klasicni GM ali cini se dobro i odlicno aktivira glutove za DL
block pulls
100 x 3
140 x 2
170 x 5 - ovdje vidio da teg ide super lagano pa se odlucio na malo looodu seriju
*Drum roll*
bb rows
60 x 10
80 x 12
80 x 12
80 x 12
poslije toga milion supersetova biceps triceps ramena veslanje na spravama bla bla bla
bonus: odlican trening...bila fina noc pa sam i ukupno šetao jedno sat vremena prije i poslije treningaA 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 *
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Re: modifikovani 5/3/1 trening log forumasa
volume back day
gym bw: 77,6
zgibovi s opterećenjem
warm up
10 kg x 8,8,7,7
veslanje u pretklonu:
70x8
80x6
70x8
70x7+50x8
sjedeće veslanje
3s x 12
lat + pullover za leđa kablom
4s po 14+10
tri vježbe za biceps po 3-4s
trapez sa bučicama par serija
#umoran od puta (9 satno putovanje po noći, uz vrlo malo sna).
grčevi u podlakticama poslije gyma, nekakva debela šipka za zgibove, veslanja bez gurtni, dobro jeThe 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?
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Re: modifikovani 5/3/1 trening log forumasa
mnogo korisnih informacija ovdje http://forum.animalpak.com/showthrea...BOSS-Dan-Green
moji take-away points od linka iznad:
- block pullsi ne pomazu s lockout-om nego se koriste da ojacaju misice koji nam trebaju da vucemo s poda - ono sto meni fali, jer fulam DL s koljena ili iznad, je snaga erektora na kojoj cu raditi sa (deficit) conventional deadlift i snaga gornjih ledja (front squats)
- trebam pokusati malo siri hvat na DLu, iako malkice povecava ROM, moze mi olaksati lockoutA 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 *
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Re: modifikovani 5/3/1 trening log forumasa
CYCLE 3, WEEK 2, OHP DAY 3+:
Set 1: 52.5x3
Set 2: 62.5x3
Set 3: 72.5x7 (+2.5kg, +1 pon.)
70x5 x3 serije
50x5 x2 serije
Stojeci potisak bucicama 24kg:
3x10
Rear flys 5x15
Lateral rise 4x15
Facepulls 4x15
Shrugs 4x12-15
Komentar: odlicno, progress lagan i "vidljiv". Posebne napomene nemam...
E sad, ovo mi je bio trenutno zadnji trening po 5/3/1 programu jer pocinjem sa pripremama za natjecanje. Je okej da pisem ovdje u ovoj temi, treninge?
Cekam wrapse da dođu, pogledat cu po netu i youtubeu malo o pravilnom stavljanju, neki prijedlog po pitanju toga?
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Re: modifikovani 5/3/1 trening log forumasa
T3 C1 W2: Deadlift Day
Deadlift
95kg x3
110kg x3
120kg x3 (zaboravio sam ići na više ponavljanja a mogao sam komotno ali eto, žurio se)
------
130 x1/1
140 x1
i onda nešto malo zadnju ložu odradio
komentar: bio u žurbi i bez neke motivacije za trening, morao neke ispite za školu rješavati pa nakon toga 3 sata proveo u autoškoli (sutra polažem) i tako, sve se nakupilo i samo sam otišao odraditi zadano i bjež'
TripleZ, danas sam probao s beltom postavljenim "malo više". Definitivno bolji "osjećaj" i samo izvođenje mrtvog, od sada radim samo tako!
i Dinče, piši tu (što se mene tiče) ionako ću ti se i ja pridružiti s pripremamaMoj učitelj, svemogući, jedan jedini, najveći - Maximus1950
"Success is like being pregnant, everyone congratulates you but they have no idea how many times you have been f*cked."
https://www.instagram.com/azurpowerlifting/
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Re: modifikovani 5/3/1 trening log forumasa
krivo si shvatio, zaboravio sam uopće na to haha, tek kada sam došao doma i vidio 3+ sam shvatio šta je bilo hahaMoj učitelj, svemogući, jedan jedini, najveći - Maximus1950
"Success is like being pregnant, everyone congratulates you but they have no idea how many times you have been f*cked."
https://www.instagram.com/azurpowerlifting/
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Re: modifikovani 5/3/1 trening log forumasa
Originally posted by Dinč View PostE sad, ovo mi je bio trenutno zadnji trening po 5/3/1 programu jer pocinjem sa pripremama za natjecanje. Je okej da pisem ovdje u ovoj temi, treninge?
Cekam wrapse da dođu, pogledat cu po netu i youtubeu malo o pravilnom stavljanju, neki prijedlog po pitanju toga?
2. samo se igraj pa ces vidjeti sta ti najbolje odgovara
da dobijes neku ideju
ja licno krenem odozgo prema dole, do prve revolucije ispod koljena i onda nazad
mada je to improvizacija jer iz ovih slingshot wrapsa dobijem samo 7-8 revolucija, dok iz ovih laganih mogu imati 13-15 cini mi se tako da je tu manje bitno odakle krecesA 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 *
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Re: modifikovani 5/3/1 trening log forumasa
17.10
Front Squats
warm up *
100 x 7
100 x 7
100 x 8
100 x 7
bench
100 x 8
100 x 8
100 x 7
100 x 6
Squats (low bar)
100 x 10
140 x 7
140 x 8
140 x 7
140 x 7
bonus: na moje iznenadjenje izgleda da mi low bar lezi poprilicno dobri sa ovim sirim stavom na cucnjuA 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 *
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Re: modifikovani 5/3/1 trening log forumasa
OHP
35 x3
39 x3
45 x9
35 x5x3s
BENČ S PAUZOM (3sec):
80x7,6,5
SJEDEĆI ARNOLD PRES:
10kg x10,10,12
LETENJE ZA ZADNJE RAME:
4 serije po 15
ODRUČENJE + USPRAVNO VESLANJE NA SMITHU:
4 serije
TRICEPS:
-uski benč 60 x12,10,10
-ležeća triceps ekstenzija sa suprotnog ramena 3 ili 4s
#ohp sam s poda radio, sa šipkom koja ja blago savinuta, i prečudno je, nije mi se dalo čekat normalnu šipku i rack.
bonus: noćni kardio
DSC08037.jpgThe 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?
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Re: modifikovani 5/3/1 trening log forumasa
pa nije bas...htio sam ubaciti konv deadlift ali nije islo...sutra cu to, a dobro sam se odmorio na bench-u taman spreman za jos cucnja
u biti htio sam odmah vise serija uraditi odjednom, ali sad imamo neki improvizirani monolift u teretani i ja sam trenirao i zadnja serija FSQ-a sam imao fail rack i sve spalo na jednu stranu i malo sam zeznuo wrist pa mi se nije dalo odmah jos raditiA 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 *
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Re: modifikovani 5/3/1 trening log forumasa
Originally posted by Maximus1950 View Post@triple: cucanj, benš pa opet cucanj, to su neke ben rice sheme a?
@domagoj: bicikla mi nije prva asocijacija kad cujen "nocni kardio", nomsayin. Osim ako ovo nije potpuno random slika
random slikaThe 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?
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