14.06.30 - 14.07.06
Jó lenne újra blogolgani az edzéseket, ezért egyelőre heti bontásban tervezem írni, hogy épp mit csináltam. Korábban szervezetlenebbek voltak az edzéseim, július elején viszont elkezdtem egy húsz hetesre tervezett programot, amit dokumentálnék is.
Hétfő:
10 kör:
1-1l,r press @32kg
3 pullup
2 set of 10 reps deadlift @75kg, 85kg
2 set of 10 reps front squat @52.5kg, 62.5kg
2 set of 10 reps dip @bodyweight
3 set of 10 reps deadlift @95kg
3 set of 10 reps front squat @72.5kg
3 set of 10 reps dip @bodyweight
3 set of 12 reps deadlift @80kg
3 set of 12 reps front squat @62.5kg
3 set of 12 reps dip @bodyweight
3 kör:
max. double kettlebell shrug (30, 30, 30reps) @2*32kg
Kedd:
10 kör:
1-1l,r front squat @40kg
1 chest to bar pullup
Barbell Complex:
row
power clean
front squat
shoulder press
back squat
good morning
3 sets of 3 reps @30kg, 35kg, 40kg
High rep back squat:
1 set of 30 reps @42.5kg
Concept2:
5500m row, átlag: 2:10.3/500m
Szerda:
5 kör:
2-2l,r press @32kg
4 pullup
2 set of 10 reps shoulder press @30kg, 35kg
2 set of 10 reps row @42.5kg, 52.5kg
2 set of 10 reps front lunge @42.5kg, 52.5kg
3 set of 10 reps shoulder press @42.5kg
3 set of 10 reps row @62.5kg
3 set of 10 reps front lunge @62.5kg
3 set of 12 reps shoulder press @35kg
3 set of 12 reps row @52.5kg
3 set of 12 reps front lunge @52.5kg
3 kör:
max. power curl (15, 12, 15 reps) @20kg barbell
Concept2:
4 sets of (750m row / 2mins rest), átlag: 2:04.2/500m
Csütörtök:
5 kör:
2-2l,r front squat @40kg
2 chest to bar pullup
Barbell Complex:
row
power clean
front squat
shoulder press
back squat
good morning
3 sets of 3 reps @40kg
High rep back squat:
1 set of 30 reps @42.5kg
Concept2:
5500m row, átlag: 2:08.4/500m
Péntek:
10 kör:
1-1l,r press @32kg
3 pullup
2 set of 10 reps back squat @62.5kg, 72.5kg
2 set of 10 reps push press @45.5kg, 47.5kg
2 set of 5 reps pullup @bodyweight
3 set of 10 reps back squat @82.5kg
3 set of 10 reps push press @52.5kg
3 set of 5 reps pullup @bodyweight
3 set of 12 reps back squat @70kg
3 set of 12 reps push press @45kg
3 set of 6 reps pullup @bodyweight
3 kör:
max. leg raise @10, 10, 10reps
Szombat:
Weekend Smash, szauna
Vasárnap:
Pihenés
Ricsi
Megjegyzések