Diario di homoforte

[homoforte]

Cambio un pò lo schema, giusto per variare ed aggiustare in itinere la scheda.

Prima novità: schema korte per la panca. 2 mesocicli, uno di volume e uno di intensità, che poi verranno rifatti.

Korte per panca
Fase 1 meso introduttivo
Week 1:
Day 1 - bench press 6-8 sets of 6 reps with 68% (opp 6x6@68)
Day 2 - bench press 6-8 sets of 6 reps with 68% (opp 7x6@68)
Day 3 - bench press 6-8 sets of 6 reps with 68% (opp 8x6@68)

Week 2:
Day 1 - bench press 6-8 sets of 6 reps with 70% (opp 6x6@70)
Day 2 - bench press 6-8 sets of 6 reps with 70% (opp 7x6@70)
Day 3 - bench press 6-8 sets of 6 reps with 70% (opp 8x6@70)

Week 3:
Day 1 - bench press 6-8 sets of 6 reps with 72% (opp 6x6@72)
Day 2 - bench press 6-8 sets of 6 reps with 72% (opp 7x6@72)
Day 3 - bench press 6-8 sets of 6 reps with 72% (opp 8x6@72)

Week 4:
Day 1 - bench press 6-8 sets of 6 reps with 74% (opp 6x6@74)
Day 2 - bench press 6-8 sets of 6 reps with 74% (opp 7x6@74)
Day 3 - bench press 6-8 sets of 6 reps with 74% (opp 8x6@74)

Fase 2 meso forza massimale

Week 1:
Day 1 - bench 5 sets of 4 reps with 70%
Day 2 - bench 1-2 sets of 1 rep with 88-90%
Day 3 - bench 5 sets of 4 reps with 70%.

Week 2:
Day 1 - bench 5 sets of 4 reps with 70%
Day 2 - bench 1-2 sets of 1 rep with 90-92%
Day 3 - bench 5 sets of 4 reps with 70%

Week 3:
Day 1 - bench 5 sets of 4 reps with 70%
Day 2 - bench 1 set of 1 rep with 92-94%.
Day 3 - bench 5 sets of 4 reps with 70%

Week 4:
Day 1 - bench 5 sets of 4 reps with 60%.
Day 2 - bench 1 set of 1 rep with 94-96%
Day 3 - bench 5 sets of 4 reps with 60%


Quindi lo schema settimanale diventa (per le prime 4 settimane):
lunedì:
squat continuo lo schema a onde
panca 6x6@68%/6x6@70%/6x6@72%/6x6@74% 2'
rematore 5x5
stacchi rumeni 2x8

mercoledì:
panca 7x6@68/7x6@70/7x6@72/7x6@74
squat 4x5/5x5/6x5 @90kg 2'
trazioni 6x3/7x3/8x3
panca stretta 4x6 (se ne ho ancora...)

venerdì:
stacco continuo lo schema a onde
panca 8x6@68/8x6@70/8x6@72/8x6@74
Shrugh 3x10
Curl bilanciere 4x8