Ciao a tutti ragazzi,
dal prossimo mese vorrei inziare con il 5x5 bill starr (thread relativo
by kickboxer) in quanto vorrei aumentare la forza e imparare bene gli
esercizi fondamentali (squat,stacchi).
Di seguito la tabella di allenamento presa dal file excel che si trova
du internet (by madcow) e le assistenze (braccia,addome etc) inserite da me.Mi dite che ne pensate ?
Monday
Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 x 10 hyperextension con peso 4x25 sit up aperture a L 2x15 un braccio x volta senza pausa.
Wednesday
Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5
Ramping weight to top set of 5
Deadlift 4x5
Ramping weight to top set of 5
Assistance: 3x30 sit up
Friday
Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3x8 dip + peso, 3x8 curl bilanciere (in alternativa trazioni presa stretta supina) and 3 sets of triceps extensions (8 reps) (cosa intende per triceps extensions ?)
Poi discutevo con il buon Kick riguardo alla serie di backoff...secondo lui sono inutili e mi ha consigliato di aumentare un pò l'assistenza (dei 5x8 con rest incompleto 1' max 1'30''). Voi che dite consigli ?
Segnalibri