abacus:staying power!

[abacus]

ho deciso di intraprendere la via del 5x5 bill starr...
vediamo un pò di programmarlo

Monday
Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday
Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Military 4x5
Ramping weight to top set of 5
Deadlift 4x5
Ramping weight to top set of 5
Assistance: 3 sets of sit-ups

Friday
Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)




quanto scritto sopra è copiato pari pari dal thread di kickboxer87


Provo a stimare i carichi miei attuali(li arrotondo per difetto,poi se vedo che son leggeri li aumento via via )




SQUAT 5RM 80kg

PANCA 5RM 61kg

REMATORE 5RM 43kg

STACCO 1RM 108kg

MILITARY 5RM 36kg


io farei così:


P

squat 5x5

panca 5x5

rematore 5x5

calf 4x15

addome 5x10/15


L
squat 4x5

stacco 4x5

military 4x5

panca stretta 3x8

curl bicipiti 3x6/4x5/5x4

dip 3x8


M

squat 4x5 + 1x3 + 1x8

panca 4x5 + 1x3 + 1x8

rematore 4x5 + 1x3 + 1x8

trazioni prone 5x5

addome



per quanto riguarda i rest, mi terrei sui 2'/2'30'' per i multiarticolari, e 1'30'' per i complementari...