Diario di JoeAcido

**JoeAcido** · 10-08-2009, 09:02 PM

Lunedì 10/08/09:

Squat: 1x8x48kg 1x5x58kg 5x5x74kg 2'
Panca: 5x5x48kg 2'
Trazioni: 10 8 6 5 4 x BW 2'

**JoeAcido** · 12-08-2009, 07:11 PM

Mercoledì 12/08/09:

Squat: 1x5x48kg 2x5x62kg 2'
Stacco: 1x5x58kg 1x5x68kg 1x5x78kg 5x4x85kg 2'
Panca Inc: 4x5x35kg 1'
Lento A: 4x5x28kg 1'

**JoeAcido** · 14-08-2009, 07:38 PM

Venerdì 14/08/09:

Panca: 1x5x45kg 1x5x51kg 1x5x42kg 2'
Squat: 1x5x48kg 1x5x58kg 1x5x71kg 1x5x79kg 1x5x66kg 2'
Trazioni D: 9 7 5 5 5 x BW 2'
Flessioni: 15 15 15 15 15 x Bw+5kg 2'

**JoeAcido** · 17-08-2009, 06:21 PM

Lunedì 17/08/09:

Squat: 1x8x48kg 1x5x58kg 5x5x76kg 2'
Panca: 5x5x50kg 2'
Trazioni: 10 8 6 5 5 x BW 2'

**JoeAcido** · 19-08-2009, 08:38 PM

Mercoledì 19/08/09:

Squat: 1x5x48kg 2x5x65kg 2'
Stacco: 1x5x58kg 1x5x68kg 1x5x78kg 5x4x88kg 2'
Panca Inc: 4x5x35kg 1'
Lento A: 4x5x28kg 1

**JoeAcido** · 21-08-2009, 07:35 PM

Venerdì 21/08/09:

Panca: 1x5x45kg 1x5x53kg 1x5x42kg 2'
Squat: 1x5x48kg 1x5x58kg 1x5x71kg 1x5x81kg 1x5x68kg 2'
Trazioni D: 9 7 6 5 5 x BW 2'
Flessioni: 15 15 15 15 15 x Bw+5kg 2'

**JoeAcido** · 25-08-2009, 01:31 PM

Martedì 25/08/09:

Squat: 1x8x48kg 1x5x58kg 1x3x71kg 1x3x 76kg 1x3x81kg 1x1x86kg 2'
Panca: 1x3x45kg 1x3x48kg 1x3x51kg 1x1x54kg 2'
Trazioni: 10 10 x BW 2'

**JoeAcido** · 26-08-2009, 04:51 PM

Mercoledì 26/08/09:

Squat: 1x5x48kg 2x5x62kg 2'
Stacco: 1x5x58kg 1x5x68kg 1x3x82kg 1x3x88kg 1x3x94kg 1x1x100kg
Panca Inc: 2x5x35kg 1'
Lento A: 2x5x28kg 1

**JoeAcido** · 28-08-2009, 06:59 PM

Venerdì 28/08/09:

Panca: 1x3x45kg 1x2x51kg 4x1x54kg 2'
Squat: 1x5x48kg 1x5x58kg 1x3x71kg 1x2x81kg 4x1x86kg 2'
Trazioni D: 9 8 x BW 2'
Flessioni: 15 15 x Bw+5kg 2'

**JoeAcido** · 31-08-2009, 01:39 PM

Lunedì 31/08/09:

Squat: 1x8x48kg 1x5x58kg 1x5x68kg 5x5x78kg 2'
Panca: 1x4x48kg 5x5x52kg 2'
Trazioni: rimandate a domani...

**JoeAcido** · 03-09-2009, 08:36 PM

Giovedì 03/09/09:

Squat: 1x5x48kg 2x5x62kg 2'
Stacco: 1x5x58kg 1x5x68kg 1x5x78kg 5x4x90kg 2'
Panca Inc: 4x5x35kg 1'
Lento A: 1x5x28kg 1

da lunedì ricominciati gli allenamenti con la squadra...

**JoeAcido** · 07-09-2009, 04:16 PM

tra ieri e oggi testati i massimali:

Squat: 1x5x50kg 1x5x60kg 1x3x70kg 1x1x80kg 1x1x90kg 1x1x100kg
Panca: 1x5x48kg 1x3x52kg 1x1x56kg 1x1x60kg 1x1x65kg
Stacco: 1x5x60kg 1x3x70kg 1x2x80kg 1x1x90kg 1x1x100kg 1x1x110kg 1x1x115kg

**JoeAcido** · 14-09-2009, 07:32 PM

scheda del nuovo mesociclo, per la quale ringrazio ancora Ado:

A
Squat: 5x5x75% +1%xweek
Panca: 5x5x75% +1%xweek
Trazioni: 5xmax

B
Squat: sett1 8serx2repx85%, sett2 7x1x88%, sett3 6x1x90%, sett4 5x1x92%, sett5 test
Panca sett1 8serx2repx85%, sett2 7x1x88%, sett3 6x1x90%, sett4 5x1x92%, sett5 test
Lento A: 5x5
Stacco: 5x5x75kg +1%xweek