Sheiko

Specifikke programmer til maksimal styrke eller masse...

by mikboch » Tue Feb 10, 2015 10:10 am

her er den jeg kørerbænk efter som platform patronen
mikboch
 
Posts: 280
Joined: Wed Sep 11, 2013 9:08 am

by mikboch » Tue Feb 10, 2015 10:10 am

Kan sgu ikke se om filen kom med?
mikboch
 
Posts: 280
Joined: Wed Sep 11, 2013 9:08 am

by charlie t » Wed Feb 11, 2015 2:50 pm

Ingen fil er med.
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charlie t
 
Posts: 256
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by L^P » Sun Feb 15, 2015 6:51 pm

Pisse godt program :lol:
L^P
 
Posts: 8097
Joined: Mon Apr 04, 2005 11:18 pm
Location: Pattaya

by charlie t » Thu Feb 19, 2015 3:53 pm

Er det en af dem her?

Monthly training plan – 1
For bench press
Basis period (preparative time).

1 week

Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 75% 3Õ5 (30)
2.Squat 40% 6Õ1, 50% 6Õ1, 60% 6Õ4 (36)
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 4Õ4 (26)
4.Flat Dumbbell Flies 8Õ5.
5.Incline Sit-Ups 8Õ5. Total: 92 lifts

Wednesday
1.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 4Õ2, 75% 3Õ2, 80% 2Õ2,
75% 3Õ2, 70% 4Õ1, 60% 5Õ1, 50% 6Õ1. (49)
2.Leg Extension 10Õ5.
3.Bench press locality (Lockaut) 3Õ6.
4.Parallel Bar Dips 6Õ5.
5.Tricep pressdown (with straght bar) 8Õ5.
6.Hyperextensions 8Õ4. Total: 49 lifts

Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Squat 50% 4Õ1, 60% 4Õ1, 70% 3Õ4 (20)
3.Close-Grip Bench Press 50% 4Õ1, 60% 4Õ2, 65% 3Õ5 (27)
4.Pec Dec Flies 8Õ5.
5.Latisimus dorsi. 8Õ5.
6.Incline Sit-Ups 10Õ5. Ïðåññ Total: 72 lifts

Satuday
1.Incline Bench Press with Barbell 4Õ6.
2.Flat Dumbbell Bench Press 2Õ6.
3.Parallel Bar Dips 4Õ6.
4.Tricep pressdown (with straght bar) 10Õ5.
5.Goodmorning 6Õ5. Total for the week: 213 lifts

2 week

Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Leg Press 6Õ5.
3.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ5 (24)
4.Flat Dumbbell Flies 8Õ5.
5.Latisimus dorsi. 10Õ5.
6.Incline Sit-Ups 10Õ5 Total: 49 lifts




Wednesday
1.Bench Press 50% 6Õ1, 60% 5Õ1, 70% 4Õ2, 75% 3Õ2,
80% 2Õ2, 85% 1Õ2, 80% 2Õ2, 75% 3Õ2,
65% 5Õ1, 55% 7Õ1 (53)
2.Squat 50% 5Õ1, 60% 5Õ1, 65% 5Õ4ï (30)
3.Bench press locality (Lockaut) 3Õ5.
4.Tricep pressdown (with straght bar) 10Õ5. Òðèöåïñû íà áëîêå
5.Hyperextensions 8Õ4. Total: 83 lifts

Friday
1.Bench Press 50% 5ðÕ1ï, 60% 4ðÕ1ï, 70% 3ðÕ2ï, 80% 3ðÕ5ï (30)
2.Leg Extension 8Õ5.
3.Wide-Grip Bench Press * 35% 8ðÕ2ï, 45% 6ðÕ4ï (40) Æèì ë¸æà øèðîêèì õâàòîì
4.Latisimus dorsi. 8Õ5.
5.Parallel Bar Dips 6Õ5.
6.Incline Sit-Ups 10Õ4. Total: 70 lifts

Satuday
1.Bench Press 50% 6ðÕ1ï, 60% 6ðÕ1ï, 65% 6ðÕ4ï (36)
2.Bench press locality (Lockaut) 2Õ5.
3.Standig Barbell Curl 8Õ4. áèöåïñû
4.Hyperextensions 8Õ4. Total: 36 lifts
Total for the week: 238 lifts.

3 week

Monday
1.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ2, 85% 2Õ4 (23)
2.Leg Extension 10Õ5.
3.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ1, 80% 3Õ4 (24)
4.Pec Dec Flies 10Õ5.
5.Triceps 10Õ5.
6.Incline Sit-Ups 10Õ4. Total: 47 lifts

Wednesday
1.Bench Press 50% 6Õ1, 60% 5Õ1, 70% 4Õ1, 75% 3Õ2,
80% 2Õ2, 85% 1Õ2, 80% 2Õ2, 75% 3Õ1,
70% 4Õ1, 60% 6Õ1, 50% 8Õ1 (52)
2.Barbell Lunges 5+5Õ5.
3.Bench press locality 3Õ5.
4.Latisimus dorsi. 8Õ5.
5.Hyperextensions 6Õ4. Total: 52 lifts

Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ8 (39)
2.Flat Dumbbell Flies 8Õ5.
3.Leg Press 5Õ5.
4. 8Õ5.
5.Incline Sit-Ups 10Õ4. Total: 39 lifts

Satuday
1.Incline Bench Press with Barbell 4Õ6. Æèì ñèäÿ ïîä óãëîì
2.Bench press locality 2Õ6.
3.Parallel Bar Dips 4Õ6.
4.Latisimus dorsi. 8Õ5. Total: 00 lifts
Total for the week:138 lifts.

4 week

Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ5. (30)
2.Squat 50% 5Õ1, 60% 5Õ1, 70% 4Õ4. (26)
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ4. (30)
4.Latisimus dorsi 10Õ5.
5.Hyperextensions 8Õ5. Total: 86 lifts

Wednesday
1.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ2, 75% 4Õ2,
80% 3Õ2, 85% 2Õ2, 80% 3Õ2, 75% 4Õ1,
70% 6Õ1, 60% 8Õ1, 50% 10Õ1 (72)
2.Bench press locality 2Õ5.
3.Pec Dec Flies 8Õ5.
4.Triceps 8Õ5.
5.Incline Sit-Ups Ïðåññ 12Õ4. Total: 72 lifts


Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ5 (30)
2.Leg Extension 8Õ5.
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ4. (30)
4.Latisimus dorsi 8Õ5.
5.Seated Goodmornings 5Õ5. Total: 60 lifts


Satuday
1.Bench Press 50% 6Õ1, 60% 6Õ1, 65% 6Õ5. (42)
2.Flat Dumbbell Flies 10Õ5.
3.Parallel Bar Dips 4Õ5.
4.Tricep pressdown (with straght bar) 8Õ5.
5. Incline Sit-Ups Ïðåññ 10Õ4. Total: 42 lifts
Total for the week: 260 lifts.





Monthly training plan – 2
For bench press
Basis period (preparative time)

5 week.

Monday
1.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ2, 85% 2Õ4 (23)
2.Squat 50% 5Õ1, 60% 4Õ1, 70% 3Õ4 (21)
3.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ1, 80% 2Õ4 (20)
4.Flat Dumbbell Flies 8Õ4.
5.Latisimus Dorsi 8Õ5. Total: 64 lifts

Wednesday
1. Bench Press 50% 5Õ1, 60% 5Õ1, 70% 4Õ2, 80% 3Õ2, 85% 2Õ2, 90% 1Õ2,
85% 2Õ2, 80% 3Õ2, 75% 4Õ1, 70% 5Õ1, 60% 6Õ1, 50% 7Õ1. (62)
2.Leg Extension 8Õ5.
3.Bench Press Locality (Lockaut) 2Õ5.
4.Tricep Pressdown (with atradht bar) 8Õ4.
5.Huperextension with Barbell Across Neck 8Õ3. Total: 62 lifts

Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Squat 50% 4Õ1, 60% 4Õ1, 70% 3Õ2, 75% 2Õ3 (20)
3.Close-Grip Bench Press 50% 4Õ1, 60% 3Õ1, 70% 2Õ5 (17)
4.Pec Dec Flies 8Õ4.
5.Latisimus Dorsi 8Õ5.
6.Incline Sit-Ups 10Õ3. Total: 62 lifts

Satuday
1.Behind the Neck Press 5Õ5.
2.Bench Press Locality (Lockaut) 3Õ5.
3.Parallel Bar Dips 4Õ6.
4.Tricep Pressdown (with atradht bar) 10Õ4.
5.Huperextension 6Õ3. Total: 00 lifts
Total for the week: 188 lifts

6 week.

Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ5 (30)
2.Leg Press 4Õ5.
3.Bench Press 55% 5Õ1, 65% 5Õ1, 75% 4Õ4 (26)
4.Flat Dumbbell Flies 8Õ4.
5.Latisimus Dorsi 8Õ5.
6.Incline Sit-Ups 10Õ3. Total: 56 lifts




Wednesday
1.Bench Press 50% 6Õ1, 60% 5Õ1, 70% 5Õ1, 75% 4Õ2, 80% 3Õ2, 85% 2Õ2,
80% 3Õ2, 75% 4Õ1, 70% 5Õ1, 60% 6Õ1, 50% 7Õ1 (62)
2.Squat 50% 5Õ1, 60% 5Õ1, 65% 5Õ4 (30)
3.Bench Press Locality (Lockaut) 2Õ5.
4.Tricep Pressdown (with atradht bar) 8Õ4.
5.Huperextension with Barbell Across Neck 8Õ3 Total: 92 lifts

Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Leg Extension 8Õ5.
3.Wide-Grip Bench Press 40% 8Õ2, 50% 6Õ4 (40)
4.Latisimus Dorsi 8Õ5.
5.Parallel Bar Dips 6Õ5.
6.Incline Sit-Ups 10Õ3. Total: 65 lifts

Satuday
1.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ5 (35)
2.Bench Press Locality (Lockaut) 3Õ5.
3.Triceps 8Õ4.
4.Huperextension 8Õ4 Total: 35 lifts
Total for the week: 248 lifts

7 week.

Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Leg Extension 8Õ5.
3.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ4 (21)
4.Pec Dec Flies 8Õ4.
5.Tricep Pressdown 8Õ4.
6.Incline Sit-Ups 10Õ3. Total: 46 lifts

Wednesday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ2, 90% 1Õ3, 80% 2Õ2 (26)
2.Barbell Lunges 5+5Õ5.
3.Close-Grip Bench Press 50% 4Õ1, 60% 3Õ1, 70% 2Õ5 (17)
4.Latisimus Dorsi 8Õ5.
5.Seated Goodmonings 6Õ4. Total: 43 lifts

Friday
1.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ2, 85% 2Õ5 (25)
2.Leg Press 5Õ5.
3.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ1, 80% 2Õ5 (25)
4.Flat Dumbbell Flies 8Õ4.
5.Incline Sit-Ups 10Õ3. Total: 50 lifts

Satuday
1.Incline Bench Press with Barbell 3Õ5.
2.Bench Press Locality (Lockaut) 4Õ5.
3.Parallel Bar Dips 5Õ5.
4.Latisimus Dorsi 8Õ4. Total: 00 lifts
Total for the week:139 lifts

8 week.

Monday
1.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ2, 85% 2Õ5. (25)
2.Squat 50% 6Õ1, 60% 6Õ4. (30)
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ1, 75% 4Õ4 (31)
4.Latisimus Dorsi 8Õ4.
5.Huperextension 8Õ3 Total: 86 lifts

Wednesday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ8 (39)
2.Bench Press Locality (Lockaut) 3Õ5.
3.Pec Dec Flies 8Õ4.
4.Tricep Pressdown 8Õ4.
5.Incline Sit-Ups 12Õ3. Total: 39 lifts

Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ2, 90% 2Õ3, 80% 3Õ2 (33)
2.Leg Extension 8Õ4.
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ4. (30)
4.Latisimus Dorsi 8Õ4.
5.Goodmonings 5Õ5. Total: 63 lifts

Satuday
1.Bench Press 50% 6Õ1, 60% 6Õ1, 65% 6Õ5. (42)
2.Flat Dumbbell Flies 10Õ4.
3.Parallel Bar Dips 4Õ5.
4.Triceps 8Õ5.
5.Incline Sit-Ups 10Õ3. Total: 42 lifts
Total for the week:230 lifts




6 weeks training plan - 3
For bench press
Competition period

9 week

Monday
1.Bench Press 55% 3Õ1, 65% 3Õ1, 75% 3Õ2, 85% 2Õ5 (22)
2.Squat 50% 3Õ1, 60% 3Õ1, 70% 3Õ4 (18)
3.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ1, 80% 3Õ5 (24)
4.Latisimus Dorsi 8Õ4.
5.Incline Sit-Aps 10Õ4. Total: 64 lifts

Wednesday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 3Õ7 (33)
2.Bench Press Locality (Lockaut) 2Õ5.
3.Flat Dumbbell Flies 8Õ4.
4.Huperextensions 6Õ4. Total: 33 lifts

Friday
1. Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ2, 90% 1Õ4 (20)
2.Leg Extension 6Õ5.
3.Bench Press 55% 4Õ1, 65% 4Õ1, 75% 4Õ4 (24)
4.Latisimus Dorsi 8Õ4.
5.Incline Sit-Aps 10Õ3. Total: 44 lifts

Satuday
1.Incline Bench Press with Barbell 3Õ5.
2.Bench Press Locality (Lockaut) 3Õ5.
3.Parallel Bar Dips 5Õ5.
4.Pec Dec Flies 8Õ5. Total: 00 lifts
Total for the week: 141 lifts

10 week

Monday
1.Bench Press 55% 3Õ1, 65% 3Õ1, 75% 3Õ2, 85% 2Õ4 (20)
2.Squat 55% 3Õ1, 65% 3Õ1, 75% 3Õ4 (18)
3.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ1, 80% 3Õ4 (21)
4.Flat Dumbbell Flies 8Õ4.
5.Incline Sit-Aps 8Õ3. Total: 59 lifts

Wednesday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ5 (22)
2.Bench Press Locality (Lockaut) 2Õ5.
3.Latisimus Dorsi 6Õ4.
4.Seated Goodmonings 6Õ4. Total: 22 lifts

Friday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ2, 85% 1Õ3, 80% 2Õ2 (26)
2.Leg Press 4Õ5.
3.Bench Press 50% 4Õ1, 60% 4Õ1, 70% 4Õ4 (24)
4.Pec Dec Flies 8Õ4. Total: 50 lifts


Satuday
1.Bench Press 55% 3Õ1, 65% 3Õ2, 75% 2Õ4 (14)
2.Bench Press Locality (Lockaut) 3Õ5.
3.Latisimus Dorsi 8Õ4.
4.Incline Sit-Aps 10Õ3. Total: 14 lifts
Total for the week: 145 lifts

11 week

Monday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 75% 2Õ4 (20)
2.Leg Extension 6Õ4.
3.Incline Sit-Aps 8Õ3. Total: 20 lifts

Wednesday (test)
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 2Õ2, 80% 1Õ2, 90% 1ðÕ1ï, 95–100-105% 1ðÕ2–3ï (16)
2.Flat Dumbbell Flies 8Õ4.
3.Latisimus Dorsi 8Õ4.
4.Huperextensions 6Õ4. Total: 16 lifts

Friday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ5 (22)
2.Lag Press 4Õ5.
3.Bench Press 55% 3Õ1, 65% 3Õ1, 75% 3Õ4 (18)
4.Incline Sit-Aps 10Õ3. Total: 40 lifts

Satuday
1.Close-Grip Bench Press 50% 3Õ1, 60% 3Õ2, 70% 3Õ4 (21)
2.Bench Press Locality 2Õ5.
3.Pec Dec Flies 8Õ4.
4.Latisimus Dorsi 8Õ4. Total: 21 lifts
Total for the week: 97 lifts

12 week

Monday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ2, 90% 1Õ2, 80% 2Õ3 (24)
2.Squat 50% 4Õ1, 60% 4Õ1, 70% 4Õ4 (24)
3.Latisimus Dorsi 8Õ4.
4.Incline Sit-Aps 10Õ3. Total: 48 lifts

Wednesday
1.Bench Press 55% 3Õ1, 65% 3Õ1, 75% 2Õ2, 85% 1Õ3 (24)
2.Leg Extension 6Õ5.
3.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ4 (20)
4.Flat Dumbbell Flies 8Õ4. Total: 44 lifts

Friday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 3Õ5 (27)
2.Bench Press Locality 2Õ5.
3.Goodmonings 6Õ4. Total: 27 lifts

Satuday
1.Incline Bench Press with barbell 3Õ5.
2.Latisimus Dorsi 6Õ4.
3.Incline Sit-Aps 8Õ3. Total: 00 lifts
Total for the week: 119 lifts

13 week

Monday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ4 (20)
2.Leg Extension 5Õ4.
3.Latisimus Dorsi 6Õ4. Total: 20 lifts

Wednesday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 2Õ2, 80% 1Õ3 (13)
2.Bench Press Locality 2Õ4.
3.Incline Sit-Aps 8Õ3. Total: 13 lifts

Friday
1.Bench Press Æèì ë¸æà 50% 3Õ1, 60%3Õ1, 70% 3Õ2, 75% 2Õ4 (20)
2.Flat Dumbbell Flies 6Õ3.
3.Seated Goodmonings 5Õ3. Total: 20 lifts

Satuday
R E P O S E.
Total for the week: 53 lifts

14 week

Monday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 2Õ2, 75% 1Õ2 (12)
Total: 12 lifts
Tuesday
R E P O S E.

Wednesday
1.Bench Press 50% 3Õ1, 60% 3Õ2, 70% 1Õ3 (12)
Total: 12 lifts

Thursday – Friday
R E P O S E.
Total for the week: 24 lifts

Satuday – Sunday

COMPETITION or TEST


User avatar
charlie t
 
Posts: 256
Joined: Tue May 28, 2013 11:49 am

by L^P » Thu Feb 19, 2015 8:44 pm

Det var i hvertfald et 4 dages 8) Tror du man blir stærk?
L^P
 
Posts: 8097
Joined: Mon Apr 04, 2005 11:18 pm
Location: Pattaya

by charlie t » Thu Feb 19, 2015 11:31 pm

Måske. Har haft succes med bænk delen herfra.


Plan for training [MSMK] [Fedorenko] Yu. in the preparatory period
с 06.08. по 09.09.2001года.

1 НЕДЕЛЯ с 06 по 12.07. ---------------------------
1 день (понедельник)
----------------------
1.SQ 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ4п (23)
2.Bench 50% 5рХ1п,60% 4рх1п,70% 3рХ2п,80% 3рХ5п (30)
3.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 2рХ4п (23)
4.Flys 10рХ5п.
5.Goodmornings 10рх4п. Итого: 76 подъемов --------------------
2 день (вторник)
-----------------
1.DL deficit 50% 3рХ1п,60% 3рХ2п,70% 2рХ4п (17)
2.Incline 4рХ5п.
3.Board press 3рХ5п.
4.Dips 6рХ5п.
5.Military press 10рХ4п. Итого: 17 подъемов
--------------------
3 день (среда)
----------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рХ2п,85% 2рХ4п (26)
2.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
3.Flys 10рХ5п.
4.SQ to depth 4рх5п.
5.Goodmornings seated 8рХ4п. Итого: 51 подъем
------------------

5 день (пятница)
------------------
1.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ5п (30)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рх6п (33)
3.SQ 55% 5рХ1п,65% 5рХ1п,75% 4рХ4п (26)
4.Tricep press 10рХ5п.
5.Military press 10рХ3п. Итого: 89 подъемов
--------------------

6 день (суббота)
-------------------
1.Deadlift to knees 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ5п (22)
2.Bench 55% 5рХ1п,65% 5рХ1п,75% 4рХ5п (30)
3.Board press 3рх5п.
4.Deadlift from racks 65% 3рХ1п,75% 3рХ1п,85% 3рХ2п,95% 3рХ4п (24)
5.Leg press 4рх5п.
6.Military press 8рх3п. Итого: 76 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:309 подъемов
------------------------------








2 НЕДЕЛЯ с 13 по 19.08.
-------------------------
1 день (понедельник)
----------------------
1.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ2п,
90% 1рХ3п (22)
2.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (25)
3.Bench 55% 5рХ1п,65% 4рХ1п,75% 3рХ1п,85% 2рХ4п (20)
4.Flys 10рХ5п.
5.Goodmornings 5рх5п. Итого: 67 подъемов --------------------
2 день (вторник)
------------------
1.DL deficit 55% 3рХ1п,65% 2рХ2п,75% 1рХ5п (12)
2.Incline 4рХ6п.
3.Board press 3рХ5п.
4.Dips 6рХ5п.
5.Military press 8рХ4п. Итого: 12 подъемов --------------------

3 день (среда)
----------------
1.Deadlift 50% 3рХ1п,60% 3рХ1р,70% 3рХ2п,80% 2рХ2п,
90% 1рХ3п (19)
2.Bench 50% 5рХ1п,60% 4рХ2п,70% 3рХ2п,80% 3рХ5п (30)
3.Flys 10рх5п.
4.Deadlift from racks 65% 4рХ1п,75% 4рХ2п,85% 4рХ4п (28)
5.Goodmornings 8рХ4п. Итого: 77 подъемов --------------------

5 день (пятница)
------------------
1.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ2п,
90% 1рХ3п,80% 2рХ2п (26)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ6п (27)
3.Board press 2рХ6п.
4.Flys 10рх5п.
5.Military press 8рХ3п. Итого: 53 подъема
-------------------

6 день (суббота)
------------------
1.Deadlift 55% 3рХ1п,65% 3рХ1п,75% 3рХ2п,85% 2рХ5п (22)
2.Bench 55% 4рХ1п,65% 4рХ1п,75% 4рХ5п (28)
3.Tricep press 10рх5п.
4.DL romanian 50% 4рХ1п,60% 4рХ4п (20)
5.Goodmornings 5рХ5п. Итого: 70 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:279 подъемов
------------------------------

3 НЕДЕЛЯ с 20. по 26.08.
--------------------------- 1 день (Понедельник) ----------------------
1.SQ 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
2.Bench 50% 5рх1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 3рХ4п (24)
4.Flys 10рХ5п.
5.Goodmornings seated 8рх4п. Итого: 82 подъема
2 день (вторник)
------------------
1.DL deficit 50% 3рХ2п,60% 3рХ2п,65% 2рХ6п (24)
2.Bench 55% 5рХ1п,65% 4рХ2п,75% 3рХ4п (25)
3.Board press 3рХ5п.
4.SQ to depth 4рХ5п.
5.Goodmornings 5рХ5п. Итого: 49 подъемов
--------------------

3 день (Среда)
----------------
1.DL до колен 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,75% 3рХ4п (24)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ2п,85% 2рХ4п (29)
3.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ1п,80% 3рХ5п (24)
4.Leg press 4рх5п.
5.squat to depth 5рх5п. Итого: 77 подъемов
--------------------

5 день (пятница) ------------------
1.SQ 50% 5рХ1п,60% 5рХ1п,70% 5рХ1п,75% 4рХ4п (31)
2.Bench 50% 5рх1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ7п (36)
3.Flys 10рх5п.
4.Dips 5рХ5п.
5.Goodmornings 8рХ4п. Итого: 67 подъемов
--------------------

6 день (суббота)
------------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рх2п,85% 2рХ4п (26)
2.Bench 55% 5рХ1п,65% 5рХ2п,75% 4рХ5п (35)
3.Deadlift from racks 60% 4рХ1п,70% 4рХ1п,80% 4рХ2п,90% 4рХ4п (32)
4.Tricep press 10рх5п. 5.Hack squat 4рх5п. Итого: 93 подъема -------------------
ВСЕГО ЗА НЕДЕЛЮ:368 подъемов
-------------------------------

4 НЕДЕЛЯ с 27.08 по 02.09.
---------------------------
1 день (понедельник)
----------------------
1.SQ 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ4п (23)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
3.Flys 10рХ5п.
4.SQ 50% 5рХ1п,60% 4рХ2п,70% 3рХ1п,80% 3рХ4п (24)
5.Goodmornings 8рХ5п.
Итого: 80 подъемов --------------------

2 день (вторник)
------------------
1.DL deficit 50% 3рХ1п,60% 3рХ1п,70% 2рХ2п,75% 1рХ3п(13)
2.Board press 2рХ6п.
3.Dips 5рХ5п.
4.Military press 8рХ3п. Итого: 13 подъемов
--------------------

3 день (среда)
----------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рХ2п,85% 2рХ4п(26)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ2п,90% 2рХ2п ??(25)
3.Deadlift from racks 65% 3рХ1п,75% 3рХ1п,85% 3рХ2п,95% 3рХ2п,105% 2рХ2п(22)
4.Goodmornings seated 8рХ4п.
Итого: 73 подъема
-------------------

5 день (пятница)
------------------
1.SQ 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ2п,
85% 2рХ3п,80% 3рХ3п (36)
3.Flys 10рХ5п.
4.Military press 8рХ4п. Итого: 69 подъемов
--------------------

6 день (суббота)
-------------------
1.Deadlift to knees 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ5п(22)
2.Board press 3рХ5п.
3.Dbell shoulder press5+5рХ6п.
4.DL romanian 50% 4рХ1п,60% 4рХ1п,65% 4рХ4п (24)
5.Leg press 4рх5п. Итого: 46 подъемов
--------------------
ВСЕГО ЗА НЕДЕЛЮ:281 подъем
----------------------------

5 НЕДЕЛЯ с 03 по 09.09.
-------------------------
1 день (понедельник)
----------------------
1.SQ 55% 5рХ1п.65% 4рХ1п.75% 3рХ2п,85% 2рх4п (23)
2.Bench 50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 3рх6п (33)
3.Flys 10рХ5п.
4.SQ 50% 5рХ1п.60% 4рХ1п.70% 3рХ1п,80% 2рХ4п (20)
5.Goodmornings 5рХ5п.
6.Military press 10рХ4п. Итого: 76 подъемов
--------------------
2 день (вторник)
------------------
1.DL deficit 50% 3рХ1п,60% 3рХ2п,70% 2рХ5п (19)
2.Bench 55% 3рХ1п,65% 3рХ2п,75% 3рХ5п (24)
3.Dips 6рХ5п.
4.Goodmornings seated8рХ4п. Итого: 43 подъема
-------------------

3 день (среда)
----------------
1.Deadlift 55% 3рХ1п,65% 3рХ1п,75% 3рХ2п,85% 2рХ4п (20)
2.Bench 50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ2п,85% 2рХ4п(29)
3.Flys 10рХ5п. 4.Deadlift from racks 60% 3рХ1п,70% 3рХ1п,80% 3рХ2п,90% 3рХ2п,100% 2рХ3п(24)
5.Military press 8рХ4п. Итого: 73 подъема
-------------------

5 день (Пятница)
-------------------
1.Bench 50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 3рХ5п (30)
2.SQ 50% 5рХ1п.60% 4рХ1п.70% 3рХ2п,80% 3рх6п (33)
3.Bench 50% 5рХ1п,60% 5рХ1п,70% 5рХ4п (30)
4.Flys 10рХ5п.
5.wide grip bench 10рХ5п. Итого: 93 подъема

6 день (суббота)
------------------
1.Deadlift 50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ6п (24)
2.Incline 3рХ5п.
3.board press 2рХ5п.
4.Tricep press 10рХ5п. Итого: 24 подъема ------------------- ВСЕГО ЗА НЕДЕЛЮ:
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