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    Periodizzazione

    Che ne pensate di questa scheda(4 passi avanti e 3 indietro)per lo squat? Lasciate perdere i pesi....


    Four Steps Forward, Three Steps Back

    Week 1- warm up with 45% for 8 - 10 reps, then 65% for 4 - 5 reps, then 80% for 4 X 4
    (the actual practical weights- 135X8-10, 200X5, 240X4X4sets)
    Week 2- warm up with 45% for 8 to 10 reps, then 68% for 5 reps, then 83% for 4 X 3
    (the actual practical weights- 135X8-10, 205X5, 250X4X3sets)
    Week 3- warm up with 45% for 8 to 10 reps, then 68% for 5 reps, then 86% for 4 X 2
    (the actual practical weights- 135X8-10, 205X5, 260X4X2sets)
    Week 4- warm up with 45% for 8 to 10 reps, then 70% for 5 reps, then 88% for 4
    (the actual practical weights- 135X8-10, 215X5, 265X4, if easy try 275X3-4)
    Week 5- warm up with 45% for 8 to 10 reps, then 68% for 5 reps, then 83% for 4 X 4
    (the actual practical weights- 135X8-10, 205X5, 250X4X4sets)
    Week 6- warm up with 45% for 8 to 10 reps, then 68% for 5 reps, then 86% for 4 X 3
    (the actual practical weights- 135X8-10, 205X5, 260X4X2sets)
    Week 7- warm up with 45% for 8 to 10 reps, then 70% for 5 reps, then 88% for 4 X 2
    (the actual practical weights- 135X8-10, 215X5, 265X4X2sets)
    Week 8- warm up with 45% for 8 to 10 reps, then 75% for 5 reps, then 92% for 4
    (the actual practical weights- 135X8-10, 225X5, 275X4, if easy try 285-290X3-4


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