Rachela | Fake it till you make it!

Rachela · Zaslal: so duben 02, 2011 9:44 am Předmět:

02. 04. 2011 - Update

Pred dvoma tyzdnami som musel pracovne na niekolko dni odist do Bratislavy, firma, s ktorou spolupracujeme mala nejaky deadline a dorabacky a nakoniec som bol nuteny tam zostat dva tyzdne id rana do neskoreho vecera.
Cize som bol dva tyzdne bez treningu, bez pohybu, s biednou stravou

, takze to tak aj vyzera. Najprv som bol brutalne nasrany, teraz uz ma to preslo a zvazujem, ako nabehnem spat na nejaky treningovy system.
Ked si to premyslim, samozrejme budem v logu pokracovat :)

_________________
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

Turakam · Zaslal: so duben 02, 2011 2:33 pm Předmět:

Som si aj myslel, že to bude dačo s prácou prečo nepíšeš, ale tak aspon trošánek šlachy a kĺby vydýchli, držím peste do ďalších trenálov.

_________________
"I guess he’s taking Hunt to Takedown City, where the pain is free and the hits are plenty."
On to Turakam nemyslí zle, občas jsou ty jeho poznámky na ránu, ale většinou jsou dost na místě. To je takový náš Dr. House
"Conor Bless"

Rachela · Zaslal: po duben 04, 2011 8:38 pm Předmět:

04. 04. 2011 - Texas Method
Tak dnes zacinam zase po vypadku, dufam, ze podobne prekazky mi uz do cesty nepridu a ked aj, tak nebudem natolko pracovne vytazeny, aby som aj na sluzobke nemohol ist do posilky

Od dnes idem na skusy do texasu a to konkretne rutinu s nazvom Texas Method , ktoru som si mierne poupravil (viac premiestnovania :D), principy zostavaju rovnake.
Snazil som sa ponechat treningovy rozpis co najjednoduchsi, pretoze nic mi nezabrani z casu na cas vybehnut von s medicinbalom a to by mohla byt prekazka v ceste regeneracii, tak ten silovy trening nebudem hrotit. Konkretny rozpis tu:

kód:

-----------
* Pondelok - Volume
-----------
Clean high pull 3x3
Clean + Front squat 5x2
Squat 5x3
Push press/Jerk 5x5
Bentover row 5x5

------------
* Streda - Recovery
------------
Front squat 3x5 (80% z 5RM)
Bench Press 3x5 (80% z 5RM)
Dumbell row 3x8
Hyperextenzie 3x8

-------------
* Piatok - Intensity
-------------
Deadlift up to a heavy 1-3
Bench press up to a heavy 1-3
Clean and press up to a heavy 1-3

V povodnom rozpise sa v piatok jazdia DL, SQ a BP, vsetky na max, a to si ja nedokazem predstavit, pride mi to utopicke :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: po duben 04, 2011 8:40 pm Předmět:

04. 04. 2011 - Volume
Kde: Bodyworld Fitness, Mlyny, NR
Cas: 19:25 - 20:15

- rozcvicka

Clean high pull:
3x70kg
3x70kg
3x70kg

Clean + Front squat:
5x70kg
5x70kg

Squat:
5x100kg
5x100kg
5x100kg

Push press:
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

Bentover row:
5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

_________________
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 duben 06, 2011 8:21 pm Předmět:

06. 04. 2011 - Recovery
Kde: Bodyworld Fitness, Mlyny, NR
Cas: 19:00 - 20:00

Dnes som zase vzal kolegu do posilky, pretoze ma o to naozaj zaujem a mne sa bude hodit sparring, lebo bez toho sa na benchi nepohnem :D Kedze ma cakal len lahky recovery trening, tak som mal kopec casu mu vselico vysvetlit a poukazovat, proste taky lahky trenal dnes.

Front squat:
5x70kg
5x70kg
5x70kg

Dumbell Bench Press:
5x30kg
5x32.5kg
5x35kg

Dumbell rows:
8x35kg
8x37.5kg
8x40kg

Hyperextenzie:
8x
8x
8x

Dvihanie noh vo vise:
12x
12x
12x

_________________
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 duben 08, 2011 8:30 pm Předmět:

06. 04. 2011 - Intensity
Kde: Bodyworld Fitness, Mlyny, NR
Cas: 19:00 - 20:00

Deadlift:
20x20kg
10x60kg
6x100kg
4x140kg
3x160kg
2x170kg
1x175kg

Bench Press:
20x20kg
10x60kg
6x70kg
4x80kg
3x85kg
2x90kg
1x95kg

Clean and Press:
6x60kg
5x70kg
3x75kg

_________________
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

Turakam · Zaslal: pá duben 08, 2011 10:43 pm Předmět:

Noo super, čísla sa zvyšujú, ten benč musel potešiť:)

_________________
"I guess he’s taking Hunt to Takedown City, where the pain is free and the hits are plenty."
On to Turakam nemyslí zle, občas jsou ty jeho poznámky na ránu, ale většinou jsou dost na místě. To je takový náš Dr. House
"Conor Bless"

Rachela · Zaslal: po duben 11, 2011 8:31 pm Předmět:

04. 04. 2011 - Volume
Kde: Bodyworld Fitness, Mlyny, NR
Cas: 19:30 - 20:30

- rozcvicka

Clean high pull:
3x75kg
3x75kg
3x75kg

Clean + Front squat:
5x75kg
3x75kg

Squat:
5x105kg
5x105kg
5x100kg
5x100kg
<-- Po prvej serke som znizil vahu trochu, pretoze som bol upozorneny na chybnu techniku drepu, tak sme to s chalanom zacali vypilovat, som mu vdacny za rady, nabuduce to dovypilujem este :)

Push press:
5x65kg
5x65kg
5x60kg
5x60kg
5x60kg

Bentover row:
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

Turakam napsal:

Noo super, čísla sa zvyšujú, ten benč musel potešiť:)

Noo konecne som mal sparringa, tak som sa nebal, ze mi to padne na hlavu, mna pri benchi najviac brzdi mentalna brzda, lebo som zvyknuty cvicit sam. Ale dik :))

_________________
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 duben 13, 2011 7:46 pm Předmět:

13. 04. 2011 - Recovery
Kde: Bodyworld Fitness, Mlyny, NR
Cas: 19:00 - 20:00

- dnes lahky recovery trening

Squat:
10x20kg
8x40kg
5x80kg
5x80kg
5x80kg

Dumbell Bench Press:
5x35kg
5x35kg
5x35kg

Dumbell rows:
5x40kg
5x40kg
5x40kg

Hyperextenzie:
12x
12x
12x

_________________
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 duben 16, 2011 12:54 pm Předmět:

16. 04. 2011 - Intensity
Kde: Hotel Astrum fitness, Levice
Cas: 10:40 - 11:45

Deadlift:
20x20kg
15x40kg
8x60kg
6x100kg
3x140kg
3x160kg
2x170kg
1x180kg <-- dorovnane PR

Bench Press:
20x20kg
15x40kg
10x60kg
6x70kg
4x80kg
2x90kg
1x95kg
1x97.5kg <-- PR

Clean and Press:
3x20kg
3x40kg
3x60kg
3x65kg
3x70kg
2x75kg

Skracovacky:
20xRacheljak
20xRacheljak
20xRacheljak

Dnes som vyskusal novu posilku v LV, je to vynikajuca posilka, boli sme so sparringom uplne sami, skvele vybavenie. O tyzden sem pojdem zas :) [/b]

_________________
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

Turakam · Zaslal: so duben 16, 2011 5:09 pm Předmět:

Nezdali sa ti tie kotúče, osky a šetko úberťažké?

_________________
"I guess he’s taking Hunt to Takedown City, where the pain is free and the hits are plenty."
On to Turakam nemyslí zle, občas jsou ty jeho poznámky na ránu, ale většinou jsou dost na místě. To je takový náš Dr. House
"Conor Bless"

Rachela · Zaslal: so duben 16, 2011 6:55 pm Předmět:

No, to bude asi tym, ze sa ta osa ti prisla hruba, lebo tam nemaju normalne osy na bench/MT, ale maju tam take hrubsie osy ako na squat, tak to horsie drzi v rukach, nebude to tym?
Ja kazdopadne aj v Nitre pouzivam tie hrubsie osy, cize mi to prislo gut, neviem no... Popravde mi z prvu tazke aj prislo, ale som bol asi rozospaty este. Budem si to o tyzden viac vsimat :)

_________________
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 duben 19, 2011 8:33 pm Předmět:

19. 04. 2011 - Volume
Kde: Bodyworld Fitness, Mlyny, NR
Cas: 19:00 - 20:00

- rozcvicka

Clean high pull:
3x75kg
3x75kg
3x75kg

Clean + Front squat:
3x75kg <-- Tu zacal moj lavy zadny delt vyrazne protestovat
2x75kg <-- A tu zakrical jedno velke nie, tak som preventivne prestal a siel dalej na drepy ... :/

Squat:
5x100kg
5x100kg
5x100kg

Push press:
5x65kg
5x65kg
5x65kg
5x65kg
5x65kg

Bentover row:
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

_________________
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 duben 21, 2011 10:10 pm Předmět:

21. 04. 2011 - Recovery
Kde: Bodyworld Fitness, Mlyny, NR
Cas: 19:00 - 20:00

- dnes zase oddychovka vsetko, zacina sa mi to pacit :D

Jump squats:
20x20kg
20x20kg

Deadlift:
3x100kg
3x100kg
3x100kg

Dumbell Bench Press:
5x35kg
5x35kg
5x35kg

Dumbel Rows:
6x40kg
6x40kg
6x40kg

Good mornings:
5x60kg
5x60kg
5x60kg

Clean / Zdvihy noh vo vise:
3x60kg / 20xRacheljak
3x60kg / 20xRacheljak
3x60kg / 20xRacheljak

Dnes som trochu zmenil taktiku tohto oddychoveho recovery treningu a namiesto drepov som zvolil tahy, mam taky tusak, ze tych 185 v sobotu padne :)

_________________
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 duben 23, 2011 4:25 pm Předmět:

23. 04. 2011 - Intensity
Kde: Areál na Mochovskej, Levice
Cas: 13:10 - 14:15

- rozcvicka

Deadlift:
20x20kg
15x40kg
8x60kg
6x100kg
5x140kg
3x160kg
2x175kg
1x185kg <-- PR
6x140kg

Bench Press:
20x20kg
15x40kg
8x60kg
6x70kg
5x80kg
2x90kg
1x95kg
0x100kg <-- Fail :/

Clean and Press:
5x20kg
3x40kg
3x60kg
3x70kg
3x80kg
2x85kg <-- PR

Brusaky:
20xRacheljak
20xRacheljak

_________________
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