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# Zasláno: 15 Čvc 2006 16:25


Po precitani treningu 5x5 z tejto stranky by som sa rad nan vrhol ale mam k tomu par otazok:

Monday:
Olympic Squats: 5x5 (100%)
Benching: 5x5 (1x5 pyramid)
JS Rows: 5x5 (1x5 pyramid)
Accessory (skullcrushers and abs)

Wednesday:
Olympic Squats: 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press: 5x5
Deadlifts: 5x5
Pull ups: 5x5
Accessory (incline curls and abs)

Friday:
Olympic Squats: 5x5 (1x5 pyramid)
Benching: 5x5
JS Rows: 5x5
Accessory (weighted dips and abs)

Otazky:
1,ak je moje maximum v drepoch povedzme 100kg,tak mam zacat 1.tyzden o 10kg menej,t.j.90kg a z toho vychadzat?Teda pondelok 5x5x90kg, stredu 5x5x72kg(80%) a piatok 52kg,57kg,62kg,67kg a 72kg? 2.tyzden by som zvysil o 5kg, 3.tyzden....
tyzden 1 M5Op -10kg
tyzden 2 M5op -5kg
tyzden 3 M5op
tyzden 4 M5op+ 5kg

tyzden 5 - odleh
Tryggve

Člen
# Zasláno: 19 Čvc 2006 15:28


v prvni rade by sis mel urcit svoje 1RM a pak svoje 5RM. Prvni tyden teda zacnes na 5RM 5x5 (po), ve stredu 5x5 s 80 % a v patek se pyramidou dostanes na vahu z pondeli.
2) jo kazdy tyden prihazujes
3) podle potreby, nejcastejc 2 minuty
vlaydimir

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# Zasláno: 29 Říj 2021 14:21


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# Zasláno: 29 Říj 2021 14:22


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# Zasláno: 29 Říj 2021 14:23


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# Zasláno: 14 Pro 2021 03:49


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# Zasláno: 14 Pro 2021 03:50


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# Zasláno: 14 Pro 2021 03:51


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