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05/22/24 4:24

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Subject: Re: Svalqne na kilogrami Author: Lubo [ Next Thread | Previous Thread | Next Message | Previous Message ] Date Posted: 05:45:56 02/26/04 Thu In reply to: Hristo 's message, "Re: Svalqne na kilogrami" on 04:38:35 02/26/04 Thu Hristo, blagodarq za suvetite. Sled siloviq cikul koito 6te dovur6a v ponedelnik smqtam da izprobvam eto tozi: den 1,2,3,4 mozhe da sa primerno ponedelnik, sriada, petuk i subota sedmica 1 den 1 - 4x9 70% (da 4 serii po 9 povt :) den 2 - 5x7 75% den 3 - 7x5 80% den 4 - 10x3 85% sedmica 2 den 1 - 4x9 (70% + 10kg) den 2 - 5x7 (75% + 10kg) den 3 - 7x5 (80% + 10kg) den 4 - 10x3(85% + 10kg) sedmica 3 den 1 - 4x9 (70% + 15kg) den 2 - 5x7 (75% + 15kg) den 3 - 7x5 (80% + 15kg) den 4 - 10x3(85% + 15kg) sedmica 4 den 1 - pochivka den 2 - pochivka den 3 - niakolko tezhki single-a den 4 - testvai za novia ti rekord ot 1 povt.(1RM) Taka ako si ocelial do tuka veche imash nov rekord na dadenoto upr. Mozhe bi veche blagodarish na gospod che si ocelial ama tova e samo nachaloto. sledvat 2 sedmici speed work. Pravish upr. s malki tezhesti super explosivno. Celta e deadaptacia predi sledvashtite 4 sedmici na uzhas:) Tuka veche trenirash ne 4 ami 3 puti sedmichno. % ot silata veche se otnasia za novia ti rekord koito si registriral predi 2 sedmici. (serii x povt tezhest % ot novia rekord) sedmica 1 den 1 - 1x3 65%, 1x4 75%, 3x4 85%, 1x5 85% den 2 - 1x3 60%, 1x3 70%, 1x4 80%, 1x3 90%, 2x5 85% den 3 - 1x4 65%, 1x4 70%, 5x4 80% sedmica 2 den 1 - 1x4 60%, 1x4 70%, 1x4 80%, 1x3 90%, 2x4 90% den 2 - 1x3 65%, 1x3 75%, 1x3 85%, 3x3 90%, 1x3 95% den 3 - 1x3 65%, 1x3 75%, 1x4 85%, 4x5 90% sedmica 3 den 1 - 1x3 60%, 1x3 70%, 1x3 80%, 5x5 90% den 2 - 1x3 60%, 1x3 70%, 1x3 80%, 2x3 95% !! den 3 - 1x3 65%, 1x3 75%, 1x3 85%, 4x3 95% !! sedmica 4 den 1 - 1x3 70%, 1x4 80%, 5x5 90% den 2 - 1x3 70%, 1x3 80%, 4x3 95% den 3 - 1x3 75%, 1x4 90%, 3x4 95% Niama greshka v chislata. Very brutal. Sega e vrene da stroshish rekorda. Sledvashtata sedmica e vreme za nov rekord Ponedelnik - 1x3 70%, 1x3 80%, 2x5 90%, 3x4 95% Vtornik - pochivka Sriada - 1x4 75%, 4x4 85% Chet, Petak, Subota pochiva Nedelia - singli do max i nov rekord Vidqh go v statiite nai-otdoly i mislq da go priloja za leg. Vuprosa mi po cikula e sledniq. Sled purvite 4 sedmici ima li nqkakva dvysedmi4na po4iva? Ne6to ne mi stava mnogo qsno poqsnenieto v sredata na cikula. [ Next Thread | Previous Thread | Next Message | Previous Message ]

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Subject Author Date Re: Svalqne na kilogrami Hristo 04:29:39 03/02/04 Tue