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)