Diario di leone

[°°sOmOja°°]

programma ultra- semplice ma anche elastico (nel senso che ti ho lasciato un certo margine di scelta nei vari esercizi) per le prossime 13 settimane.

Dimmi cosa ne pensi

Seduta 1

Squat (% calcolate sul 90% dell’1RM = 126kg)
Week 1: 5 x 75%, 5 x 80%, 5 x 85%
Week 2: 10 x 5 @ 70%
Week 3: 4 x 77.5%, 4 x 82.5%, 4 x 87.5%
Week 4: 10 x 4 @ 72.5%
Week 5: 3 x 80%, 3 x 85%, 3 x 90%
Week 6: 10 x 3 reps @ 75%
Week 7: 5 x 80%, 5 x 85%, 5 x 90%
Week 8: 10 x 5 reps @ 75%
Week 9: 4 x 82.5%, 4 x 87.5%, 4 x 92.5%
Week 10: 10 x 4 reps @ 77.5%
Week 11: 3 x 85%, 3 x 90%, 3 x 95%
Week 12: 10 x 3 reps @ 80%
Week 13: test

Stacco rumeno (% calcolate sul 100%)
3-5 x 10 @50%
Oppure
Stacco classico (parziale dai rialzi) con catene (% calcolate sul 90%)
3-5 x 10 @50%

Complementari tirata:
Trazioni o pulley: 5 x 10
Curl o hammer curl: 3 x 20

Seduta 2

Panca + board bassa (% calcolate su 130kg)
Week 1: 5x10 x 60%
Week 2: 5x8 x 65%
Week 3: 5x5 x 70%
Week 4: 5x3 x 75%
Week 5: 5x10 x 60%
Week 6: 5x8 x 70%
Week 7: 5x5 x 75%
Week 8: 5x3 x 80%
Week 9: 5x10 x 60%
Week 10: 4x8 x 75%
Week 11: 4x5 x 80%
Week 12: 4x3 x 85%
Week 13: test

Lento avanti \ spinte con manubrio singolo
3-5 x 10

Compl.
Tricipiti ai cavi: 3x20
Alzate laterali (leggere): 3x20

Seduta 3

Stacco (% calcolate sul 90% di 185kg = 166.5kg)
Week 1 – 8 x 6 reps @55%
Week 2 – 7 x 5 reps @60%
Week 3 – 6 x 4 reps @65%
Week 4 – 5 x 3 reps @70%
Week 5 – 4 x 3 reps @75%
Week 6 – 3 x 3 reps @77.5%
Week 7 – 3 x 2 reps @80%
Week 8 – 2 x 2 reps @82.5%
Week 9 – 3 x 1 @85%
Week 10 – 2 x 1 @90%
Week 11 – 1 x 1 @ 95% (solo se ti senti in forma tenta un nuovo PR)
Week 12 – 5 x 3 @ 60%
Week 13: riposo o test (se non lo hai fatto nella settimana 11)

Squat (% calcolate sul 100%)
3-5 x 10 x 50%
Oppure
Squat con catene \ squat con pausa in basso 1’’
3-5 x 10 x 50% (% calcolate sul 90%)

Complementari tirata:
Trazioni o pulley: 5 x 10
Curl o hammer curl: 3 x 20

Seduta 4

Lento avanti:
Week 1: 5x12
Week 2: 5x10
Week 3: 5x8
Week 4: 5x6
Week 5: 5x12
Week 6: 5x10
Week 7: 5x8
Week 8: 5x6
Week 9: 5x12
Week 10: 5x10
Week 11: 5x8
Week 12: 5x6
Week 13: 5x10

Panca stretta (fermo solo alla 1° rep)
3-5 x 10 x 50% (calcolato su 130)
Oppure
Panca con manubri
3-5 x 10 x 50% (calcolato su 104kg)
Oppure
Panca stretta con catene o elastici
3-5 x 10 x 50% (calcolato sul 90%)

Compl.
Tricipiti ai cavi: 3x20
Alzate laterali (leggere): 3x20