30/10/2007
Allenamento PESANTE,non andato a buon fine.

nuova scheda:

ALLENAMENTO BILL STARR:
112kg squat 5rm
90kg bench 5rm
86kg row 5rm
88kg incline bench 5rm
110kg deadlift 5rm
46 military press 5rm
(tutti senza bilanciere)


PESANTE
squat 5x5 (72-82-92-102-112) 1x8/10x92
bench press 5x5 (52-62-72-82-92) 1x8/10x72
deadlift 5x5 (70-80-90-100-110) 2x5x110
ASSISTANCE:
calf machine 2x18
calf seduti 3x20
LEGGERO
squat 5x5 (64-74-84-84-84)
bench press 5x5 (52-62-72-72-72)
row 5x5 (46-56-66-66-66)
ASSISTANCE:
2xmax crunch
3xmax crunch alle parallele
MEDIO
squat 5x5 (72-82-92-98-102) 1x8/10x82
bench press 5x5 (52-62-72-78-82) 1x8/10x62
deadlift 5x5 (70-80-90-96-100) 2x5x80
ASSISTANCE:
tricpes extensions 3x5/8x64
barbell curls 3x5/8x15
calf machine 3x15
calf seduti 3x30

2'min recupero
1:30'min recupero assistenze