Fede Cr0w Diary

[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

[fede22]

panca 5x3 x84kg ultima easy

[fede22]

new lifter

età: 3 anni 7 mesi
bw: 12,5



good lift

[fede22]

WO 14/11/13

mobilità e riscaldamento snatch

Oly

snatch 10x1 x 30kg tecnico esplosivo
snatch 10x1 x40kg easy

clean 10x1 x50kg tecnico esplosivo

clean 10x1 x60kg fin troppo facili ma sto curando molto la tecnica

push press 5x5 x60kg

stretching 30min

[fede22]

terza settimana 2° mese sheik		o
		%	reps	sets	weight
1	Squat	50%	5	1	60
		60%	4	2	70
		70%	3	2	81
		80%	3	5	92
2	Bench press	50%	5	1	53
		60%	4	1	63
		70%	3	2	74
		80%	3	5	84
3	Squat	50%	6	1	60
		60%	6	1	70
		65%	6	4	75
4	Bench press	55%	5	1	60
		65%	5	2	70
		75%	4	4	80
5	press		5	5	50
6	Good morning (standing)		5	5	70