Diario di Supertizio

[SuperTizio]

Preso dalla curiosità... e dalla noia dell'ultimo meso decido di sperimentare un meso in 5x5 Bill Starr ( in parallelo con abacus) e vedere cosa se ne tira fuori...

ora... i miei 5RM non li conosco inoltre il barbell row mi spacca la spalla.. quindi o faccio la dorsey bar (che la più simile) o le trazioni... meglio la prima???

panca piana.. non saprei... di sicuro 70 kg x 5 reps li ho....quindi lo piglio per buono..

squat è un meso intero che non lo faccio e mi prendo questa settimana per testare il ginocchio.. partirò blando comunque

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(non posso farle le hyper.. quindi o vado di bridge.. o ghr... 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)