un POWERLIFTER in corsia - °°sOmOja°°'s Diary

[°°sOmOja°°]

alla luce degli ultimi WO ho dato una ritoccata allo schema del coniugato
ricordo che si tratta di ABA\BAB\..

SPLIT A: BENCH PRESS DE
Panca DE + bands \ floor press rest. 30-60''
8x3 @75kg (3 grip: 40-60-80cm)

Close grip bench press + bands \ floor press manubri
2-4x20-10 @45kg

Lento avanti\ push press manubrio\ push press + bands\deltoidi oxford (oppure nulla)
3-5x6-8 + 2x10-20

Rematore manubrio\bilancere \ pulley
3-5x6-8 + 2x10-20

Trazioni (vari grip)
3-5x8-10

Curls\pushdown: 2-3 set

SPLIT B: SQUAT dominant
Squat:
1°WO: 3RM\3x3 + 1-3x3
2°WO: 2RM\2x2 + 1-3x3
3°WO: 1RM + 1-3x3

Stacco\stacco dai rialzi\stacco +bands rest 30-60''
10x1-2 @55-65% (se 10x1 @55% rest. 10-20'')
2x70%
2x75%
2x80%

Stacco sumo: 3-4x6-12

SPLIT C: BENCH PRESS ME
1-2°WO: board 5cm 3x1 + raw 3x3
2-3°WO: board 10cm 3x1 + board 5cm 3x3

Close grip bench press (40-50cm)
3-5x4-8

Rematore bil\man\pulley
3-5x6-3

Trazioni (vari grip)
3-5x8-10

Curls\push down: 3 set

SPLIT D: DEADLIFT dominant
PINPULL\stacco + bands: 3RM\2RM\1RM + 1-3x3

Squat\box basso\squat concentrico rest. 30-60''
8x3 @55-65%
2x70%
2x75%
2x80%

GM: 3-4x6-10