Diario di Tets

[Tetsujin]

VENERDI 27/07/12

BW 67.2 kg

STT – rest 1’/3' (1RM= 125kg)
1. 5RM + 3x5x(80-90)%
2. 3x3x5RM + 3x5x80% (5RM)
3. ladder @5RM: 15-20 reps
4. 4RM + 3x4x(80-90)%
5. 4x2x4RM + 3x4x80% (4RM)
6. ladder @4RM: 12-15 reps
7. 3RM + 3x3x80%
8. 3 cluster set @3RM + 3x3x80% (3RM)
9. ladder @3RM: 7-10 reps

5x60 kg
3x80 kg
3x90 kg
3x100 kg
3x105 kg
3x110 kg
ladder @115 kg: 1/2/3/1/2/2 reps = tot. 11 reps

Military Press con fermo - rest 1'/1'30" (1RM= 55kg)
1. 5x10 -> 5x20/22.5kg + 3x10x25kg
2. 5x10 -> 5x20 + 5x10x25kg
3. 5x10 -> 5x20 + 5x10x25kg
4. 5x5 -> 5x20/30 kg + 1x5x35 kg + 1x5x37.5 kg + 3x5x35 kg
5. 5x5 -> 5x22.5 kg + 5x32.5 kg + 5x5x37.5 kg
6. 5x5 -> 5x22.5 kg + 5x32.5 kg + 5x5x40 kg
7. 5x5 -> 5x25 kg + 5x35 kg + 2x42.5 + 3x5x40 kg
8. 5x5 -> 5x22.5 kg + 5x32.5 kg + 3x42.5 + 2x5x40 kg
9. 5x5 -> 5x22.5 kg + 5x32.5 kg + 3x42.5 + 2x5x40 kg

Trazioni prone (media/larga/stretta): 50 reps - rest 10"/1'30"
M 8/7/6/5/4/3
L 5/4/3 reps
S 5/4/3 reps
Tot. = 57 reps

Flessioni: 5x(10-15) - rest 30"/1'
15/15/15/15/15 reps (piedi su step)