"Il viaggio è la ricompensa"

[Orepex]

SECONDO CICLO WENDLER 5/3/1

Carichi calcolati con il nuovo 3RM
I complementari passano al 60% del 1RM

Ho re-impostato l'allenamento in una vera e propria multifrequenza: prima lavoravo per alzata al giorno, ora faccio sia upper che down

	WEEK 1	WEEK 2	WEEK 3	WEEK 4
DAY 1	SQUAT 5X65%=66 REST 3’ 5X75%=77 REST 3’ 5+X85%=87 REST 3’ 5X10X60%=68 PANCA 5x10x60%=42 ABS	SQUAT 3x70%=71 REST 3’ 3x80%=82 REST 3’ 3+x90%=92 REST 3’ 5x10x60%=68 PANCA 5x10x60%=42 ABS	SQUAT 5x75%=77 Rest 3’ 3x85%=87 Rest 3’ 1+95%=97 Rest 3’ 5x10x60%=68 PANCA 5x10x60%=42 ABS	SQUAT 5x40%=40 Rest 3’ 5x50%=51 Rest 3’ 5x60%=61 Rest 3’ 5x10x60%=68 PANCA 5x10x60%=42 ABS
DAY 2	LENTO 5x65%=29 REST 3’ 5x75%=34 REST 3’ 5+x85%=38 REST 3’ STACCO RUMENO 5x10x60%=77 Rest 1’ Lat Machine 5x10 Rest 1’	LENTO 3x70%=33 REST 3’ 3x80%=36 Rest 3’ 3+90%=41 Rest 3’ STACCO RUMENO 5x10x60%=77 Rest 1’ Lat Machine 5x10 Rest 1’	LENTO 5x75%=34 REST 3’ 3x85%=38 REST 3’ 1+x95%=43 Rest 3’ STACCO RUMENO 5x10x60%=77 Rest 1’ Lat Machine 5x10 Rest 1’	LENTO 5x40%=18 Rest 3’ 5x10%=22 Rest 3’ 5x60%=27 Rest 3’ STACCO RUMENO 5x10x60%=77 Rest 1’ Lat Machine 5x10 Rest 1’
DAY 3	PANCA 5x65%=41 REST 3’ 5x75%=47 REST 3’ 5+x85%=54 REST 3’ SQUAT 5X10X60%=68 Rest 1’ REMATORI 5x10 Rest 1’	PANCA 3x70%=44 REST 3’ 3x80%=50 REST 3’ 3+x90%=57 REST3’ SQUAT 5X10X60%=68 Rest 1’ REMATORI 5x10 Rest 1’	PANCA 5x75%=47 Rest 3’ 3x85%=54 Rest 3’ 1+x95%=60 Rest 3’ SQUAT 5X10X60%=68 Rest 1’ REMATORI 5x10 Rest 1’	PANCA 5x40%=25 Rest 3’ 5x50%=32 Rest 3’ 5x60%=38 Rest 3’ SQUAT 5X10X60%=68 Rest 1’ REMATORI 5x10 Rest 1’
DAY 4	STACCO 5x65%=75 REST 3’ 5x75%=87 REST 3’ 5+x85%=99 REST3’ LENTO 5x10x60%=30 ABS	STACCO 3x70%=81 REST 3’ 3x80%=93 REST 3’ 3+x90%=104 REST 3’ LENTO 5x10x60%=30 ABS	STACCO 5+75%=87 REST 3’ 3x85%=99 REST3’ 1+x95%=110 REST 3’ LENTO 5x10x60%=30 ABS	STACCO 5x40%=46 Rest 3’ 5x50%=58 Rest 3’ 5x60%=70 Rest 3’ LENTO 5x10x60%=30 ABS

Inoltre alternerò dei complementari per le braccia (magari il vecchio triset) con alcuni per le gambe ( non più 25 min di cardio hiit perchè non ho tempo)