scelta programma più appropriato

[PesomuertO]

mi fermerò 2 o 3 settimane.
poi capiterà qualche week-end ( da venerdi a domenica)

poi il caldo e la stanchezza del lavoro, finirei per non fare bene un ciclo di otto settimane tosto ..




avrei pensato a un bill starr invece del mav che gia ho fatto.. puo funzionare ? alla fine non ce una progressione da rispettare come nel russo .



Monday:

H Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
panca, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
trazioni inverse, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

+
military press 6x4
french press 3x8



Wednesday:

H panca, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
rematore, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Squat, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

+
?
crunch




Friday:

H stacco, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Squat, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
panca, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

+
trazioni prone 6x4
curl bilanciere 3x8


che ne dite ?

[PesomuertO]

sono ok i complementari ?

[PesomuertO]

per tenere le trazioni 2xweek ho pensato di fare prima lo squat leggero e poi il rematore medium, in questo modo alleno x bene la spinta il mercoledi e il lun e il ven la tirata ( che volontariamente voglio mettere al primo posto..)





Monday:

H Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
M bench, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)

L rematore inverso , 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
+
trazioni prone 6x4

barbell curl 3x8




Wednesday:

H dead, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
M Squat, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)

L bench, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
+
push press 6x4

parallele tricipiti 3x8




Friday:

H bench, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
L squat, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

M rematore prono , 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
+
trazioni inverse 4x6

curl manubri 3x8