Diario di 123CocaButon456

**Doc** · 03-04-2014, 10:49 AM

Interessanti le riprese di fronte, hai notato che chiudi il ginocchio sin in uscita dalla buca?

123CocaButon456 · 03-04-2014, 06:56 PM

Eh sì...è un difettaccio che mi porto dietro da anni, sembrava superato eppure ogni tanto ci ricasco !

123CocaButon456 · 08-04-2014, 11:17 PM

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
------------------------------------------------

-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 · 13-04-2014, 12:53 AM

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
------------------------------------------------

--------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 · 14-04-2014, 08:40 AM

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
------------------------------------------------

-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 · 19-04-2014, 03:49 PM

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
------------------------------------------------

-------------------------------------------------------------------------------------------------------------------------------------------

**Doc** · 19-04-2014, 11:16 PM

Ho visto i video. E' stranissimo che con uno squat da 100kg così veloce tu abbia fallito i 110.

123CocaButon456 · 20-04-2014, 12:53 AM

...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.

123CocaButon456 · 12:59 AM

Gio 19 apr 2014 – simil/Test: SQUAT – BENCHPRESS
------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 · 05-05-2014, 04:59 PM

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
------------------------------------------------

-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 · 08-05-2014, 11:33 PM

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
------------------------------------------------

-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 · 08-05-2014, 11:37 PM

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
------------------------------------------------

-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 · 10-05-2014, 10:13 PM

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
-------------------------------------------------

-------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 · 11-05-2014, 08:01 PM

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
---------------------------------

------------------------------------------------------------------------------------------------------------------------------------------

123CocaButon456 · 19-05-2014, 07:29 PM

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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	(#1561)
Doc All the Truth Member Messaggi: 11,284 Data registrazione: Sep 2009 Località: Lombardia Età: 58	03-04-2014, 10:49 AM Interessanti le riprese di fronte, hai notato che chiudi il ginocchio sin in uscita dalla buca?

	(#1562)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	03-04-2014, 06:56 PM Eh sì...è un difettaccio che mi porto dietro da anni, sembrava superato eppure ogni tanto ci ricasco !

	(#1563)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	08-04-2014, 11:17 PM 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 ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1564)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	13-04-2014, 12:53 AM 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 ------------------------------------------------ --------------------------------------------------------------------------------------------------------------------------------------------

	(#1565)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	14-04-2014, 08:40 AM 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 ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1566)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	19-04-2014, 03:49 PM 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 ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1567)
Doc All the Truth Member Messaggi: 11,284 Data registrazione: Sep 2009 Località: Lombardia Età: 58	19-04-2014, 11:16 PM Ho visto i video. E' stranissimo che con uno squat da 100kg così veloce tu abbia fallito i 110.

	(#1568)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	20-04-2014, 12:53 AM ...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.

	(#1569)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	20-04-2014, 12:55 AM Gio 19 apr 2014 – simil/Test: SQUAT – BENCHPRESS ------------------------------------------------------------------------------------------------------------------------------------------ Ultima Modifica di 123CocaButon456 : 20-04-2014 12:59 AM.

	(#1570)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	05-05-2014, 04:59 PM 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 ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1571)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	08-05-2014, 11:33 PM 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 ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1572)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	08-05-2014, 11:37 PM 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 ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------

	(#1573)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	10-05-2014, 10:13 PM 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 ------------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------

	(#1574)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	11-05-2014, 08:01 PM 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 --------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------

	(#1575)
123CocaButon456 All the Truth Member Messaggi: 1,690 Data registrazione: Nov 2009 Età: 41	19-05-2014, 07:29 PM 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 ------------------------------------------------ -------------------------------------------------------------------------------------------------------------------------------------------