Diario di JoeAcido

**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

**JoeAcido** · 14-09-2009, 07:34 PM

Lunedì 14/09/09:

Squat: 1x5x48kg 1x5x58kg 5x5x75kg 2'
Panca: 5x5x49kg 2'
Trazioni: 10 8 6 5 4 x Bw 2'

**JoeAcido** · 16-09-2009, 07:36 PM

Mercoledì 16/09/09:

Squat: 1x5x48kg 1x5x58kg 1x5x68kg 8x2x85kg 1.30"
Panca: 1x5x48kg 8x2x55kg 1.30"

troppe botte ieri... domani faccio il resto.

**JoeAcido** · 24-09-2009, 12:21 PM

Lunedì 21/09/09:

Squat: 1x5x48kg 1x5x58kg 5x5x76kg 2'
Panca: 5x5x50kg 2'

**JoeAcido** · 24-09-2009, 03:11 PM

Giovedì 24/09/09:

Squat: 1x5x48kg 1x5x58kg 1x5x68kg 1x3x78kg 7x1x88kg 1.30'
Panca: 1x4x48kg 1x3x52kg 7x1x57kg 1.30'

**JoeAcido** · 12-01-2010, 07:42 PM

Max
Squat 100kg
Panca 60kg
Stacco 120kg

A
Stacco: sett1 test, sett2 7x1x88%, sett3 6x1x90%, sett4 5x1x92%, sett5 test
Squat: 5x5x75%
Panca: 5x5x75%

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
Trazioni: 5xmax

**JoeAcido** · 10-05-2010, 12:57 PM

Domenica 09/05/10:
Test 5rm
Squat:75kg
Panca: 55kg
Stacco: 100kg

Domenica
Squat: 5x5(a)
Panca Or.: 5x5(a)
Stacco: 5x5(b)

Mercoledì
Squat: 5x5(b)
Panca Or.: 5x5(b)
Stacco: 5x5(a)

5x5:
Microciclo 1 – 90%- 80%
Microciclo 2 – 92,5%- 82,5%
Microciclo 3 – 95%- 85%
Microciclo 4 – Off - Test 1RM
R.I.= 3’
Tempo 2.0.1.0-1.0.X.0
Tutte le percentuali riferite al 5RM