sheiko style powerlifting
παιδια μετα απο ψαξιμο βρηκα ενα sheiko style powerlifting program (made in soviet), σημερα ολοκληρωσα την πρωτη μου προπονηση και μπορω να πω πως ηταν η πιο σκληρη προπονηση που εχω κανει ποτε.
το παραθετω εδω.
Day One
1. Squats?50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x2repsx4sets, 80%x5repsx1set, 70%x6repsx1set
2. Bench Presses?50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x2repsx4sets
3. Squats?60%x5repsx4sets
4. Dips?5repsx5sets
Standing Good Mornings?5repsx5sets
Day Two
1. Deadlifts Off Box?50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx3sets, 80%x3repsx3sets, 90%x1repx5sets
2. Incline Bench Presses?60%x5repsx6sets
3. Sumo Deadlifts?60%x3repsx5sets
4. Weighted Sit-ups?5repsx5sets
Day Three
1. Squats?50%x5repsx1set, 60%x5repsx1set, 70%x3repsx2sets, 80%x3repsx2sets, 90%x2repsx2sets
2. Close Grip Bench Presses?50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx3sets, 80%x3repsx3sets, 90%x1repx4sets, 80%x5repsx1set, 70%x7repsx1set, 60%x9repsx1set
3. Squats?50%x5repsx1set, 60%x5repsx2sets
4. Weighted Push Ups?10repsx5sets
5. Seated Good Mornings?8repsx4sets
Day Four
1. Conventional Deadlifts?50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx5sets
2. Bench Presses?50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx4sets
1. Rack Deadlifts (pins set at knee level)?50%x5repsx1set, 60%x5repsx1set, 70%x5repsx3sets
2. Lying Triceps Extensions?10repsx3sets
3. Hanging Leg Raises?15repsx4sets
ειναι τρελο το προγραμμα. ειχα και καιρο να κανω ποδια. μπομπα.
σημερα
Day One
1. Squats 60 kgx5repsx1set, 72kgx5repsx2sets, 85kgx3repsx2sets, 98kgx3repsx3sets, 110kgx2repsx4sets, 85kgx5repsx1set, 72x6repsx1set
2. Bench Presses 40kgx5repsx1set, 45kgx5repsx2sets, 55kgx3repsx2sets, 60kgx3repsx3sets, 65kgx2repsx4sets
3. Squats 75kgx5repsx4sets
4. Dips5repsx5sets
5 Standing Good Mornings 5repsx5sets (20kg,30kg,40kgx2,45kg) πρωτη φορα που εκανα την ασκηση αυτη θα μπορουσα πολλα παραπανω κιλα.
απο τις πιο σκληρες προπονησεις που εχω κανει ποτε!
