Interessanti le riprese di fronte, hai notato che chiudi il ginocchio sin in uscita dalla buca?
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Eh sì...è un difettaccio che mi porto dietro da anni, sembrava superato eppure ogni tanto ci ricasco !
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Lun 7 apr 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #Schema DOPPIE – a 7 giorni dal precedente w.o. (Squat : doppie) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 4 -----------------------------------rec 2 min 60 x 3 -----------------------------------rec 2 min 70 x 2 -----------------------------------rec2 min 72 x 2r x 5s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
Sab 12 apr 2014 – DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #Schema DOPPIE – a 16 giorni dal precedente w.o. Deadlift (doppie 100 kg) ------------------------------------------------------------------------------------------------------------------------------------------ #DEADLIFT ------------------------------------------------ 50 x 10 -----------------------------------rec 2 min 70 x 5 -----------------------------------rec 2 min 90 x 3 -----------------------------------rec 2 min 100 x 2 -----------------------------------rec 2 min 110 x 2r x 5s - rec 2 min ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------- |
Dom 13 apr 2014 - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #Schema DOPPIE – a 5 giorni dal precedente w.o. Bench Press (doppie 72 kg) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 4 -----------------------------------rec 2 min 60 x 3 -----------------------------------rec 2 min 70 x 2 -----------------------------------rec2 min 73 x 2r x 5s - rec 2 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
Gio 19 apr 2014 – simil/Test: SQUAT – BENCHPRESS
------------------------------------------------------------------------------------------------------------------------------------------ #Squat: 1 x 100 kg #Bench Press: 2 x 80 kg ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 -----------------------------------rec 2 min 30 x 8 -----------------------------------rec 2 min 40 x 6 -----------------------------------rec 2 min 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3 -----------------------------------rec 2 min 80 x 2 -----------------------------------rec 2 min 90 x 1 -----------------------------------rec 2 min 90 x 1 (cinta) -----------------------------------rec 2 min 100 x 1 (cinta) -----------------------------------rec 2 min 110 x 1 (cinta) Failed ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- #BENCH PRESS ------------------------------------------------ 50 x 5 -----------------------------------rec 2 min 60 x 4 -----------------------------------rec 2 min 70 x 3 -----------------------------------rec2 min 80 x 2 ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
Ho visto i video. E' stranissimo che con uno squat da 100kg così veloce tu abbia fallito i 110.
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...infatti me lo sono chiesto pure io :) li ho fallliti e anche di brutto...sono rimasto completamente impantanato nella buca ! ..cmq negli ultimi mesi sto riuscendo ad allenarmi poco e solo frettolosamente, e sempre a percentuali abbastanza basse, quindi credo che il punto sia questo.
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Gio 19 apr 2014 – simil/Test: SQUAT – BENCHPRESS
------------------------------------------------------------------------------------------------------------------------------------------ https://www.youtube.com/watch?v=aAZr...t=HL1397943466 https://www.youtube.com/watch?v=3Qste4cYDeg https://www.youtube.com/watch?v=UmVY...t=HL1397943466 |
4 mag 2014 - BENCH PRESS - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 50 x 3r x 5s --------------------------------------------------------------------------------------------- #schema deadlift: 50 x 3r x 5s ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------------------rest 5 min-------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 50 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
7 mag 2013 - SQUAT - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 50 x 3r x 5s ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 51 x 3r x 7s (a 3 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3r x 5s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 51 x 3r x 7s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
8 mag 2014 - BENCH PRESS - DEADLIFT
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 52 x 3r x 5s (a 1 giorno dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #schema deadlift: 56 x 3r x 5s (a 1 giorno dal precedente wo lower: squat) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 52 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min--------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 56 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
10 mag 2013 - SQUAT - BENCH PRESS - RUNNING
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 52 x 3r x 6s (a 2 giorni dal precedente wo lower: deadlift) ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 53 x 3r x 6s (a 2 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #running: 5 km – a x giorni dal precedente wo running / treadmill ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 52 x 3r x 6s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 53 x 3r x 6s - rec 1 min ------------------------------------------------ -----------------------------------rest 30 min-------------------------------------------------------------------------------------------- #RUNNING ------------------------------------------------- pista ciclabile ------------------------------------------------- - distanza 5.19 km - durata 00:31:21 - vel media 9.9 km/h ------------------------------------------------- - salite 28 metri - discese 32 metri ------------------------------------------------- - ritmo medio 6:02 min/km ------------------------------------------------- - km + lento: 6:07 min/km (1° km) ------------------------------------------------- - km + veloce: 5:52 min/km (2° km) ------------------------------------------------- - ritmo 01° km 6:07 min/km - ritmo 02° km 5:52 min/km - ritmo 03° km 6:04 min/km - ritmo 04° km 6:01 min/km - ritmo 05° km 6:01 min/km ------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------- |
11 mag 2014 - BENCH PRESS – DEADLIFT - TREADMILL
------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 54 x 3r x 5s (a 1 giorno dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #schema deadlift: 60 x 3r x 5s (a 1 giorno dal precedente wo lower: squat) ------------------------------------------------------------------------------------------------------------------------------------------ #treadmill: 15 min (a 1 giorno dal precedente wo running / treadmill) ------------------------------------------------------------------------------------------------------------------------------------------ #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 54 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min-------------------------------------------------------------------------------------------- #DEADLIFT ------------------------------------------------ 60 x 3r x 5s - rec 1 min ------------------------------------------------ ------------------------------------rest 5 min-------------------------------------------------------------------------------------------- #TREADMILL (tot. 15 minuti) ------------------------------------------------ - 8 km/h x 15 minuti --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------ |
16 mag 2014 - SQUAT - BENCH PRESS
------------------------------------------------------------------------------------------------------------------------------------------ #schema squat: 54 x 3r x 9s (a 5 giorni dal precedente wo lower: deadlift) ------------------------------------------------------------------------------------------------------------------------------------------ #schema bench press: 55 x 3r x 9s (a 5 giorni dal precedente wo bench press) ------------------------------------------------------------------------------------------------------------------------------------------ #SQUAT ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 54 x 3r x 9s - rec 1 min ------------------------------------------------ ----------------------------------rest 5 min--------------------------------------------------------------------------------------------- #BENCH PRESS ------------------------------------------------ 20 x 10 ----------------------------------- 30 x 8 ----------------------------------- 40 x 6 ----------------------------------- 50 x 3 ----------------------------------- 55 x 3r x 9s - rec 1 min ------------------------------------------------ ------------------------------------------------------------------------------------------------------------------------------------------- |
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