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Offline Milan J

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Moj dnevnik treninga za WPC svetsko u bench presu
« on: July 23, 2008, 12:43:59 AM »
Uvazeni forumasi,

resio sam da sa vama podelim jednu, za mene, veoma bitnu stvar. Nakon povrede zabrane lekara da se bavim takmicarskim sportom, koju sam ja postovao skoro dve ipo godine, odlucio sam da nacinim i taj korak. Odlucio sam da se spremimi i izadjem na WPC svetsko prvenstvo u bench pressu koje se odrzava, svega 200 km od mene u West Palm Beach-u  20 - 23 novembra.

Ideja mi je da predjem 300 kg, a koliko - videcemo. Ne smem da vam kazem kakav sam cilj sebi postavio.

Trudicu se da vas dnevno obavestavam o mojim treninzima. Mozemo da diskutujemo i da se savetujemo.

Imam 41 godinu, jednom sam bio klinicki mrtav, jednom paralizovan. Planiram da na GPC/WPC svetskom prvenstvu bencujem preko 320kg kao master (40+ godina)!

Dnevnik važnijih liftova tabelarno:
https://spreadsheets.google.com/ccc?key=0Atcnxjf0lOPddHY1MUtCT01FeERQV2tZRV9OeVhVY3c&hl=en#

Offline Milan J

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Odg: Moj dnevnig treninga za WPC svetsko u bench presu
« Reply #1 on: July 23, 2008, 12:52:34 AM »
ponedeljak 21. jul (nedelja 1.)

- board bench 40x10, 40x10, 60x5, 80x5, 100x5, 125x5, 143x5, 157x5, 166x5, 143x9
- incline JM press 80x8, 80x10
- floor dumbell press, elbows in 50x10x2



Mnogo me je obradovalo sto sam na prvom treningu nakon visemesecne pauze uspeo da idem floor prress 166x5. Po mojim beleskama to sam, obicno bio sposoban da uradim u 8. nedelji priprema.

JM na kosoj klupi sam radio eksperimenta radi i sasvim lepo pogadja triceps.


I'm back!
Imam 41 godinu, jednom sam bio klinicki mrtav, jednom paralizovan. Planiram da na GPC/WPC svetskom prvenstvu bencujem preko 320kg kao master (40+ godina)!

Dnevnik važnijih liftova tabelarno:
https://spreadsheets.google.com/ccc?key=0Atcnxjf0lOPddHY1MUtCT01FeERQV2tZRV9OeVhVY3c&hl=en#

Offline user_name

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Odg: Moj dnevnig treninga za WPC svetsko u bench presu
« Reply #2 on: July 23, 2008, 01:40:52 AM »
Odlicna ideja, praticu ovu temu sa mnogo paznje :clap:

Offline Milan J

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Odg: Moj dnevnig treninga za WPC svetsko u bench presu
« Reply #3 on: July 23, 2008, 05:14:50 AM »
Odlicna ideja, praticu ovu temu sa mnogo paznje :clap:


Tu smo...
Imam 41 godinu, jednom sam bio klinicki mrtav, jednom paralizovan. Planiram da na GPC/WPC svetskom prvenstvu bencujem preko 320kg kao master (40+ godina)!

Dnevnik važnijih liftova tabelarno:
https://spreadsheets.google.com/ccc?key=0Atcnxjf0lOPddHY1MUtCT01FeERQV2tZRV9OeVhVY3c&hl=en#

Offline vlada85

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Odg: Moj dnevnig treninga za WPC svetsko u bench presu
« Reply #4 on: July 23, 2008, 03:18:44 PM »
ponedeljak 21. jul (nedelja 1.)

- board bench 40x10, 40x10, 60x5, 80x5, 100x5, 125x5, 143x5, 157x5, 166x5, 143x9

Mnogo me je obradovalo sto sam na prvom treningu nakon visemesecne pauze uspeo da idem floor prress 166x5.


cek je l prva vezba bila floor press ili board press?
over & out

Offline Milan J

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Odg: Moj dnevnig treninga za WPC svetsko u bench presu
« Reply #5 on: July 23, 2008, 05:39:35 PM »

ponedeljak 21. jul (nedelja 1.)

-floor press 40x10, 40x10, 60x5, 80x5, 100x5, 125x5, 143x5, 157x5, 166x5, 143x9
- incline JM press 80x8, 80x10
- floor dumbell press, elbows in 50x10x2


hvala Vlado






Imam 41 godinu, jednom sam bio klinicki mrtav, jednom paralizovan. Planiram da na GPC/WPC svetskom prvenstvu bencujem preko 320kg kao master (40+ godina)!

Dnevnik važnijih liftova tabelarno:
https://spreadsheets.google.com/ccc?key=0Atcnxjf0lOPddHY1MUtCT01FeERQV2tZRV9OeVhVY3c&hl=en#

Offline Milan J

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Odg: Moj dnevnig treninga za WPC svetsko u bench presu
« Reply #6 on: July 24, 2008, 03:05:02 AM »
Sreda 23. jul (nedelja 1.)

Gornja ledja

- lat latisimus obrnuti hvat, usko 3 serije x 10 super tesko
- rowing 3 serije x 10 super tesko
- nose pull 3 serije x 10 super tesko

Biceps:
- sedeci z-bar koncentraciono (http://www.abcbodybuilding.com/exercise3/seatedbarbellconcentrationcurls.htm) x 10 supersetovano sa biceps curl lezeci na klupi (http://www.abcbodybuilding.com/excercise/LYING%20DUMBELL%20curls.htm)x 10, 4 serija
- sedeci biceps sa uvrtanjem po principu 15 - 20 - 25**




**The 15-20-25 Method Explained

The following method is so intense, that I would never recommend doing more than one or two completions of it in a workout.  And when I say that, I mean that your whole workout literally just consists of this method.  Its short, brutal, painful and flat out stimulates insane growth!  What more can one ask for?

Here we combine the strip set with the rest pause method, and place them under the heading of a repetition scheme.  You see, I believe that people will fail miles short of what they were capable of while utilizing strip sets.  This method allows for no mercy, you must complete the indicated number of repetitions, no matter the cost!

Begin by selecting a weight you can only lift for a maximum of 12 repetitions.  Say you were doing dumbbell curls.  You would fail on the 12th rep, and set the weight on your knees.  Rest pause a few seconds, and then eek out the final three repetitions.  Without hesitation, strip the weight down.  I prefer 10 pounds per dumbbell,  but essentially you will choose a weight that you can normally get 15 repetitions with.  Once you strip the weight, you will get as many repetitions as possible, before rest pausing.  Normally after a strip set, you'll barely be able to get 6 reps before failing, the lactic acid build up is just too great!  However, you must, and I repeat must rest pause out 20 repetitions, I don't care how many rest pause intervals are used!    Lower the weight again, by 10 pounds per dumbbell and use the rest pause method to get 25 repetitions.  At the end of the set you will be destroyed, in agony and drenched in sweat!

What I normally do is select weights that allow me, when fresh to get the prescribed amount of reps for the given amount of weight.  However, it's obvious that you will be seriously fatigued, making rest pause sets that much harder!

Again, going back to dumbbell curls.  If you can lift 50 pounds in each arm for 12 strict repetitions, then choose it for the first set.  If you can then lift 40 pounds for 15 reps when fresh, then choose it for your second weight, and finally choose 30 for the last set.

It would look like this

·                    50 pounds caused failure at 12 reps, then you rest paused once which allowed 3 additional reps

·                    You would then strip the weight down to 40 pounds and reach failure.  Due to fatigue this may take place after 6 reps.  Utilize the rest pause method, which would allow you to reach 15 reps before failure again.  Then rest pause one more time and reach 20 repetitions

·                    Strip down to the 30's only this time you must rest pause out 25 repetitions!

Try that on any exercise and I guarantee growth!  It forces you to reach a level of proficiency, rather then just thinking that you reached that level.
Imam 41 godinu, jednom sam bio klinicki mrtav, jednom paralizovan. Planiram da na GPC/WPC svetskom prvenstvu bencujem preko 320kg kao master (40+ godina)!

Dnevnik važnijih liftova tabelarno:
https://spreadsheets.google.com/ccc?key=0Atcnxjf0lOPddHY1MUtCT01FeERQV2tZRV9OeVhVY3c&hl=en#

Offline Igy81

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Odg: Moj dnevnig treninga za WPC svetsko u bench presu
« Reply #7 on: July 24, 2008, 02:30:24 PM »
Bravo Milane,samo napred.Steta sto si odustao od trteninga pre par meseci kad si zestoko krenuo i imao si 300 kg  :yes:..Nema veze i sad imas vremena da se spremis :yes:...Reci nam kakva je konkurencija dal si upoznat sa time?Kakve su ti sanse? :innocent:

Imas 4 meseca pripreme dal je to malo ili puno.? :rolleyes01:

Quote
Mnogo me je obradovalo sto sam na prvom treningu nakon visemesecne pauze uspeo da idem floor prress 166x5. Po mojim beleskama to sam, obicno bio sposoban da uradim u 8. nedelji priprema.



Pa vidis sta rade bilderski treninzi  :lol:
"Strpljenje je cesto sve sto treba da znas o pobedi...."

Offline vlada85

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Odg: Moj dnevnig treninga za WPC svetsko u bench presu
« Reply #8 on: July 24, 2008, 05:07:47 PM »
auh pa ovaj trening za biceps je smrt :bored:

da li ti smeta na benchu kad se upale bicepsi, meni je bas zajebano za spustanje tega i imam osecaj kao da vucem po nekoj zardjaloj shini.

@igy81

igi pa kakva konkurencija moze da bude na svetskom prvenstvu kakvo god da je??? :hitself:

over & out

Offline Milan J

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Odg: Moj dnevnig treninga za WPC svetsko u bench presu
« Reply #9 on: July 25, 2008, 01:53:21 AM »
Bravo Milane,samo napred.Steta sto si odustao od trteninga pre par meseci kad si zestoko krenuo i imao si 300 kg  :yes:..Nema veze i sad imas vremena da se spremis :yes:...Reci nam kakva je konkurencija dal si upoznat sa time?Kakve su ti sanse? :innocent:

Imas 4 meseca pripreme dal je to malo ili puno.? :rolleyes01:

Quote from: Milan J
Mnogo me je obradovalo sto sam na prvom treningu nakon visemesecne pauze uspeo da idem floor prress 166x5. Po mojim beleskama to sam, obicno bio sposoban da uradim u 8. nedelji priprema.

Pa vidis sta rade bilderski treninzi  :lol:




Kad se spremam za svetsko prvenstvo nikad nisam brinuo o konkurenciji. To je njihov posao da brinu o meni  :yes:


Za mene je bilderski trening otkrovenje. Pazi da mi je biceps sa nekih 47 - 48 skocio na 51 - 52. A i super se osecam. Jedva cekam subotu i da vidim sta ce biti na prvom treningu u majici. Obicno nikad nisam isao preko 240 - 245, a bivalo je i manje. Sada gadjam 266 i jace, naravno sa 3 daske.

Bumo videli.
Imam 41 godinu, jednom sam bio klinicki mrtav, jednom paralizovan. Planiram da na GPC/WPC svetskom prvenstvu bencujem preko 320kg kao master (40+ godina)!

Dnevnik važnijih liftova tabelarno:
https://spreadsheets.google.com/ccc?key=0Atcnxjf0lOPddHY1MUtCT01FeERQV2tZRV9OeVhVY3c&hl=en#