Fede Cr0w Diary

[fede22]

Ancora in ferie i WO continuano

deadlift 130kg

[fede22]

aggiornamento

rientrato dalle ferie.... adesso mi aspettano 9 mesi di sheiko

deadlift 160kg

[SeNsHi]

sheyko? benvenuto all'inferno!

[fede22]

grazie andrè

prima settimana conclusa

week 1
1 day (Monday)		%	reps	sets	weight
1	Bench press	50%	5	1	53
		60%	4	2	63
		70%	3	2	74
		75%	3	5	79
2	Squat	50%	5	1	60
		60%	5	2	72
		70%	5	5	84
3	Bench press	50%	5	1	53
		60%	5	1	63
		70%	4	4	74
4	Dumbbell fly		10	5
5	Good morning (standing)		5	5
3 day (Wednesday)		%	reps	sets	weight
1	Deadlift up to knees	50%	3	1	75
		60%	3	2	90
		70%	3	2	105
		75%	3	4	113
2	Incline Bench press		6	4
3	Dip		5	5
4	Deadlift from boxes	55%	4	1	83
		65%	4	1	98
		75%	4	2	113
		85%	3	4	128
5	Lunge		5	5
6	Abs		10	3
5 day (Friday)		%	reps	sets	weight
1	Bench press	50%	5	1	53
		60%	5	1	63
		70%	4	1	74
		75%	3	2	79
		80%	2	2	84
		75%	3	2	79
		70%	4	1	74
		60%	6	1	63
		50%	8	1	53
2	Dumbbell fly		10	5
3	Squat	50%	5	1	60
		60%	4	2	72
		70%	3	2	84
		75%	3	5	90
4	Good morning (sitting)		5	5

nei giorni off sheiko, OLIMPICHE + lavoro di press e push jerk (tecnica e massimale)

[fede22]

seconda settimana di sheiko

week 2		%
1 day (Monday)		%	reps	sets	weight
1	Squat	50%	5	1	60
		60%	4	1	72
		70%	3	2	84
		80%	2	5	96
2	Bench press	50%	5	1	53
		60%	4	1	63
		70%	3	2	74
		80%	3	5	84
3	Dumbbell fly		10	5
4	Push up		10	5
5	Front squat	45%	3	2	54
		55%	3	2	66
		60%	2	4	72
6	Good morning (standing)		5	5
3 day (Wednesday)		%	reps	sets	weight
1	Dumbbell Deadlift	50%	4	1	38
		60%	4	1	45
		70%	3	2	53
		75%	2	4	56
2	Bench press	50%	6	1	53
		60%	6	2	63
		65%	6	4	68
3	Dumbbell fly		10	5
4	Deadlift quadra	55%	4	1	83
		65%	4	1	98
		75%	4	2	113
		80%	4	4	120
5	pull-up		5	5	12
5 day (Friday)		%	reps	sets	weight
1	Squat	50%	5	1	60
		60%	4	1	72
		70%	3	2	84
		80%	2	5	96
2	Bench press	50%	5	1	53
		60%	4	1	63
		70%	3	2	74
		80%	2	2	84
		75%	3	1	79
		65%	5	1	68
		55%	7	1	58
3	Dumbbell fly		10	5
4	Squat	50%	5	1	60
		60%	5	2	72
		70%	4	4	84
5	pull-up		5	5	12

[fede22]

Front Squat fermo 3' 3x80kg (fine wo)

[fede22]

inizio secondo mese di sheiko ottime sensazioni tanto volume

bench press

1x5 53kg
2x4 63kg
2x3 74kg
5x3 84kg

rest 2''

squat wl

1x5 58kg
1x4 70kg
2x3 82kg
5x3 92kg

bench press

1x5 53kg
1x5 63kg
5x5 74kg

squat wl

1x5 63kg
1x4 75kg
5x3 86kg