Rachela | Fake it till you make it!

Rachela · Zaslal: čt červen 09, 2011 9:17 pm Předmět:

09. 06. 2011
Kde: Bodyworld fitness Mlyny, NR
Cas: 19:00 - 20:20

- rozcvicka (dnes len velmi jednoducha)

Power Clean from pins (Silove premiestnenie od kolien):
5x20kg
5x20kg
5x50kg
5x60kg
5x70kg
2x80kg
2x80kg
5x60kg
5x60kg
<-- Snazil som sa poriadne pilovat na technike, myslim, ze dozivotne bude co zlepsovat :)

Front Squat (Celny drep):
5x60kg
3x100kg
3x100kg
3x100kg
<-- Dnes len trochu drepov, kvoli bolestiam kolena z poslednych dni som sa na viac necitil, ale bez toho to proste neslo :D

Clean High Pull (Nadhodove vytahy):
5x60kg
5x60kg
5x60kg
5x60kg

Power snatch from pins (Trh silou od kolien):
5x20kg
5x20kg
5x40kg
5x50kg
2x60kg
<-- Opat najma drillovanie techniky, tu to je este praca na dlhu trat :)

Tu som dal opat nejake premiestnenia od kolien, pre zopakovanie :D

Farmers Walk (Farmarska chodza) s trapezovou osou:
12m+12m x 100kg
12m+12m x 140kg
12m+12m x 180kg
12m+12m x 200kg
<-- Toto sme robili dnes vo dvojici, tak som sa necitil tak trapne. Najvacsi brutal je to polozenie v polke drahy, ktore robievam. Totalne zadychcany sa znovu dvihat s tou vahou ^^

madball:
Ano, cerpam najma z tych dvoch knih, pretoze CT ich napisal etse v case, ked nebol taky komercny trener ako dnes, ale zaujimal sa vskutku najma o funkcny trening, pisal tam vela tipov pre vzpieranie, explozivitu atd. Velmi dobrym zdrojom su aj jeho najstarsie clanky na t-nation.com este z z uvodu tohto tisicrocia. Dnes uz pise vacsinou len o tom, ako budovat postavu snov a to mna velmi nezaujima... Ak by si mal problemy najst tie dve knihy na nete a mas gmail ucet, tak mi ho posli do PM a dam ti ich zdielat na google docs.

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

madball · Zaslal: čt červen 09, 2011 10:24 pm Předmět:

citace:

zaujimal sa vskutku najma o funkcny trening, pisal tam vela tipov pre vzpieranie, explozivitu atd.

To je tak nějak to hlavní, o co mi jde. Kdysi dávno jsem začínal právě tréninkama na dvě věci v tomhle směru, ale ponaučen tím se to snažím měnit tak, aby posilka šla spojit s basketem a na to se moc kulturistický metody nehodí, spíš naopak...
Obě knihy jsem si už sehnal, dík.
Nevadí, když se občas na něco zeptám v logu (zkušenosti s kombinováním cviků apod.) nebo radši přes PM?

Rachela · Zaslal: po červen 13, 2011 8:06 pm Předmět:

13. 06. 2011
Kde: Bodyworld fitness Mlyny, NR
Cas: 19:00 - 20:30

- rozcvicka s osou

Power Clean from pins (silove premiestnenie zo zarazok) - od holeni:
5x20kg
5x40kg
5x60kg
3x70kg
3x80kg
0x90kg <-- wtf :/
3x80kg
3x80kg

Bench Press (Smolov Jr. routine - 1st week, 1st workout):
6x67.5kg
6x67.5kg
6x67.5kg
6x67.5kg
6x67.5kg
6x67.5kg

Deadlift (Mrtvy tah):
6x60kg
3x100kg
3x140kg
1x160kg
3x180kg
2x190kg
1x190kg
3x180kg
2x180kg
8x140kg

Barbell Curl (bic. zdvihy s VC):
8x40kg
6x40kg
6x40kg

Bear complex:
6x40kg
6x40kg

Cely vikend som stravil na chate relaxaciou (plavanie v jazere, vystup na Sitno atd), no stava total na hovno, nula bielkovin, kopec rychlych sachrov, no proste koniec :D

madball:
Pytaj sa kde chces, co chces, kedy chces. Mne prispevky inych v logu nevadai, myslim, ze svoje treningy pisem dost prehladne a lahko ich rozoznam od ostatnych prispevkov :)

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: st červen 15, 2011 8:16 pm Předmět:

15. 06. 2011
Kde: Bodyworld fitness Mlyny, NR
Cas: 19:20 - 20:40

- rozcvicka s osou

Power Snatch from pins (Trh silou zo zarazok) - od holeni:
5x20kg
3x40kg
3x50kg
3x50kg
3x50kg
3x50kg
<-- Dnes som sa snazil o co najlepsiu techniku a okrem jedneho nepodareneho opakovania som velmi spokojny.

Bench Press (Smolov Jr. routine - 1st week, 2nd workout):
5x72.5kg
5x72.5kg
5x72.5kg
5x72.5kg
5x72.5kg
5x72.5kg
5x72.5kg

Good mornings (Predklony s VC):
5x20kg
5x60kg
5x80kg
5x80kg
5x80kg

Overhead squat:
5x20kg
3x40kg
3x40kg
3x40kg

Drop snatch:
3x20kg
3x40kg
3x40kg
3x40kg
<-- toto asi budem robit len s prazdnou osou zatial, neviem sa dostatocne rychlo hodit pod cinku a predsa len podstatou je nieco ine, nez vaha na ose :/

Bentover rows (Pritahy VC v predklone):
8x60kg
6x80kg
6x80kg
6x80kg

Zdvihy nih vo vise:
12xRacheljak
12xRacheljak
12xRacheljak

Zvihy noh v lahu na lavicke:
12xRacheljak
12xRacheljak
12xRacheljak

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: pá červen 17, 2011 8:32 pm Předmět:

17. 06. 2011
Kde: Bodyworld fitness Mlyny, NR
Cas: 19:10 - 20:20

- rozcvicka s osou

Power Snatch (trh silou):
3x20kg
3x40kg
3x50kg
2x60kg
2x60kg
2x60kg
<-- Technika sa mi zacina pacit, ale len na prvom opakovani, to je vzdy krasne rychle a explozivne. Kazdym dalsim opakovanim je to horsie, takze sa na tom bude este pracovat :)

Bench Press (Smolov Jr. routine - 1st week, 3rd workout):
8x20kg
3x60kg
4x77.5kg
4x77.5kg
4x77.5kg
4x77.5kg
4x77.5kg
4x77.5kg
4x77.5kg
4x77.5kg

Stahovanie hornej kladky nasiroko:
6x190lbs (86kg)
6x190lbs (86kg)
6x190lbs (86kg)
6x190lbs (86kg)
6x190lbs (86kg)
6x190lbs (86kg)

Bic. zdvihy s VC:
5x40kg
5x40kg
5x40kg

Skracovacky na lavicke:
15xRacheljak
15xRacheljak
15xRacheljak

Inch worm:
3xRacheljak
3xRacheljak

- strecing
- dislokacia ramien (super funtime :D)

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: so červen 18, 2011 8:12 pm Předmět:

18. 06. 2011
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:15 - 19:25

Bench Press (Smolov Jr. routine - 1st week, 4th workout):
8x20kg
5x60kg
3x82.5kg
3x82.5kg
3x82.5kg
3x82.5kg
3x82.5kg
3x82.5kg
3x82.5kg
3x82.5kg
3x82.5kg
3x82.5kg

-rozcvicka s olympijskou osou + nejake power snatches ^^

Power Clean (silove premiestnenie):
3x40kg
3x60kg
3x80kg
3x80kg
3x80kg

Deadlift (Mrtvy tah):
5x80kg
5x100kg
5x140kg
5x160kg
5x160kg
5x160kg

- na zaver strecing + cuban pressy

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: po červen 20, 2011 9:43 pm Předmět:

20. 06. 2011
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:15 - 19:25

- rozcvicka

Bench Press (Smolov Jr. routine - 2nd week, 1st workout):
8x20kg
4x60kg
6x72.5kg
6x72.5kg
6x72.5kg
6x72.5kg
6x72.5kg
6x72.5kg

Stahovanie hornej kladky:
6x205lbs (93kg)
6x205lbs (93kg)
6x205lbs (93kg)
6x205lbs (93kg)
6x205lbs (93kg)

Bic. zdvihy s JC:
6x18kg
6x18kg
6x18kg

Power Snatches (technika, technika, technika...):
3x20kg
3x40kg
2x50kg
2x60kg
2x60kg

+ skracovacky

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: út červen 21, 2011 9:33 pm Předmět:

21. 06. 2011
Kde: Fitness kdesi pri nemocnici na Kramároch (nevyznam sa :D), Bratislava
Cas: 18:20 - 19:40

Power Clean (silove premiestnenie):
5x20kg
5x40kg
5x60kg
3x80kg
2x90kg <-- PR
2x90kg

Deadlift (Mrtvy tah):
5x90kg
5x100kg
5x140kg
3x180kg
3x180kg
3x180kg

Power Snatch (trh silou):
2x60kg
2x60kg
2x60kg

Hang Clean (premiestnenie z visu):
4x60kg
4x60kg
4x60kg

Dnes som bol pracovne v BA a slubil som sa znamemu na trening, tak som to takto dal. A kedze sme sa dohodli na stvrtok, tak to vyzera, ze tento tyzden sa dostanem do posilky kazdy den (preto jemne narabam s intenzitou, aby si to spodny chrbat nerozmyslel), kedze smolov mi vychadza po/str/pi a v sobotu asi budem musiet jeden trening smolov jr. vynechat, co ma dost serie! ...

btw 1: Dnes som mal vysperkovanu a velmi hojnu stravu, no vyslo to asi na vela eur, takze sa z toho stala dieta asi nestane :D

btw 2: Mam uplne dotrhane mozole na ruke, netusim ako sa to stalo.

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: st červen 22, 2011 7:34 pm Předmět:

22. 06. 2011
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:15 - 19:15 (flakanie a cakanie na sparringa, ja som bol za 20 minut hotovy)

Bench Press (Smolov Jr. routine - 2nd week, 2nd workout):
8x20kg
8x40kg
5x60kg
5x77.5kg
5x77.5kg
5x77.5kg
5x77.5kg
5x77.5kg
5x77.5kg
5x77.5kg

Stahovanie hornej kladky podhmatom (uzky uchop):
6x205lbs (93kg)
6x205lbs (93kg)
6x205lbs (93kg)
6x205lbs (93kg)

+ nejake brucho

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: čt červen 23, 2011 9:53 pm Předmět:

23. 06. 2011
Kde: Fitness zase kdesi pri nemocnici na Kramároch, Bratislava
Cas: 18:40 - 19:40

Tak dnes zase pracovne v BA. Trening kazdy den ma zmaha, uz aby tu bol vikendovy oddych, strasne som dnes citil spodny chrbat, takze ten dostane do pondelka volno. Vykone mizerne, ale dobra spolocnost.
btw kolena mam pekne v prdeli xD Dnes som zase skusal trochu drepovat a teraz ledva kracam, pocit, ako keby som cely den klacal...

Power Snatch (trh silou):
5x20kg
5x40kg
2x60kg
2x60kg
2x60kg
2x60kg

Power Clean (Silove premiestnenie):
3x80kg
3x80kg
3x80kg

Back squat (Zadny drep):
5x60kg
4x110kg
3x140kg

Front squat (Celny drep):
8x60kg
3x100kg
<-- No bal som sa o kolena proste, mam v hlave psychicky blok, radsej malo ako privela :/

Skracovacky na lavicke:
12xRacheljak
12xRacheljak
12xRacheljak

Inch Worm:
3xRacheljak
3xRacheljak
3xRacheljak

+ opakovanie power snatch techniky s 40kg
+ strecing

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: pá červen 24, 2011 9:49 am Předmět:

24. 06. 2011
Kde: Bodyworld fitness Mlyny, NR
Cas: 09:40 - 10:20

- Tak a mam po smolov jr. rutine na bench press, lebo zajtra vby som sa do posilky nedostal, a takisto mam voci bench pressu odpor a nevolu. Dnes som ho radsej uz rovno nahradil par Push Pressmi. Dnesny trening bol o nicom a len velmi kratky. Citim unavu z poslednych dni, chce to trochu oddychu.
Teraz pojdem na vikend do Martina, cize si dam nejaku turistiku, masaz a plavanie v ramci rehabilitacie :D

Push Press (Vyrazovy tlak):
6x60kg
3x80kg
3x80kg
3x80kg
3x80kg

Power Snatch (Trh silou) <-- ano, uz zase
5x20kg
5x40kg
2x60kg
2x60kg
<-- + potom nacviky techniky nejake. Je to krasny, u mna extremne oblubeny cvik, no taham osu pridaleko od tela stale a to chce fixnut :)

Barbell rows (Pritahy VC) podhmatom:
10x60kg
6x90kg
6x90kg
6x90kg

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: po červen 27, 2011 8:32 pm Předmět:

Po vikendovom oddychu na horach opat do pekla posilnovne... Rozhodol som sa dat sancu ramp up seriam podla Christiana Thibaudeaua, takze v nasledujucich tyzdnoch pojdem serky podla toho :)

27. 06. 2011
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:30 - 19:30

Muscle Clean from hang:
5x20kg
5x40kg
3x60kg
3x70kg
3x80kg
3x80kg
3x80kg

Deadlift (Mrtvy tah):
8x60kg
5x100kg
5x120kg
5x140kg
5x160kg
5x170kg
5x150kg

Snatch grip high pulls:
5x40kg
5x50kg
5x50kg

Bic. zdvihy s VC:
6x40kg
6x40kg
6x40kg
6x40kg

Superseria
Bic. zdvihy s JC / Zdvihy noh vo vise:
6x18kg / 12xRacheljak
6x18kg / 12xRacheljak
6x18kg / 12xRacheljak

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: út červen 28, 2011 7:17 pm Předmět:

28. 06. 2011
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:30 - 19:30

Incline plyo pushups:
6xRacheljak
6xRacheljak
6xRacheljak

Push Press:
8x20kg
5x40kg
5x60kg
5x70kg
5x75kg

Bench Press:
8x20kg
4x40kg
4x60kg
4x70kg
4x80kg
4x85kg

Seated Military Press:
6x50kg
6x50kg
6x50kg
6x50kg
6x50kg
6x50kg

Jednorucka za hlavou:
6x28kg
6x28kg
6x28kg
6x28kg
6x28kg
6x28kg

+ 2xPlank na max

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: čt červen 30, 2011 9:23 pm Předmět:

30. 06. 2011
Kde: Bodyworld fitness Mlyny, NR
Cas: 19:00 - 20:20

- rozcvicka

Power Snatch (trh silou):
5x20kg
5x40kg
3x50kg
2x60kg
1x65kg
0x70kg <-- No toto mi vobec nevyslo :/

Deadlift (Mrtvy tah):
8x60kg
4x100kg
4x120kg
4x140kg
4x160kg
4x175kg

Clean High Pull:
5x20kg
5x40kg
5x60kg

Seated cable rows (Pritahy kladky v sede):
8x175lbs
8x175lbs
8x140lbs

Stahovanie hornej kladky podhmat:
6x175lbs
6x175lbs
6x175lbs

Rozhodol som sa dnes trochu zapojit nohy, ale bez nejakeho zatazenia, bojim sa o koleno. Zvolil som si preto trochu treningu stabilizatorov, a teda overhead squaty s osou.

superserie
Overhead squat / Dvihanie noh v lahu na lavicke:
5x20kg / 12xRacheljak
5x20kg / 12xRacheljak
5x20kg / 12xRacheljak

Tu som sa rozhodol, ze mi tie overhead squaty pridu az privelmi lahke, tak som sa nechal inspirovat dnesnym videom na main webe :D

Overhead squat na BOSU / Sklapacky na lavicke:
5x20kg / 15xRacheljak
5x20kg / 15xRacheljak
5x20kg / 15xRacheljak

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: pá červenec 01, 2011 8:39 pm Předmět:

01. 07. 2011
Kde: Bodyworld fitness Mlyny, NR
Cas: 18:20 - 20:00

- rozcvicka (vyskoky, pritahy, vytahy, trhy s osou)

Split Jerk (vyraz nad hlavu):
5x20kg
2x40kg
2x60kg
2x70kg
2x80kg
2x85kg
3x60kg
3x60kg
3x60kg

Bench Press (tlak na lavicke):
6x20kg
6x40kg
6x60kg
6x70kg
6x80kg

Dips (kliky na bradlach):
6xRacheljak
6xRacheljak
6xRacheljak
6xRacheljak
6xRacheljak

superseria:
Overhead squat na BOSU / Rozpazky:
5x20kg / 8x12kg
5x20kg / 8x12kg
5x20kg / 8x12kg

Dvihanie noh v lahu na lavicke (ultra pomaly):
10xRacheljak
10xRacheljak
10xRacheljak

Inch Worm:
3xRacheljak
3xRacheljak

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D