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Author Topic: 5/3/1/ Program  (Read 160347 times)

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Offline CRonaldo

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« Reply #20 on: February 22, 2009, 05:22:55 PM »
 :) ok onda da krenem sa pitanjima

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Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.

Ne razumem bas najbolje engleski a posebno ovu materiju, jel moze malo pojasnjenje sta tu pise?

i sta ovde pise: "Wave 1. Warmup, 75%x5, 80%x5, 85%x5" tj sta znace te brojke?  :blush:

sta znaci na primer ovo: "Squat: 5x10x50%"?
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"No man has a right to be an amateur in the matter of physical training....what a shame it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." Socrates 470-399 B.C.

Offline Yumba

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« Reply #21 on: February 22, 2009, 08:46:10 PM »
5x10x50% je 5 serija po 10 ponavljanja sa 50% 1RM. 1RM ili one rep maximum je maximalna tezina sa kojom mozes da izvedes odredjenu vezbu. Squat je cucanj, to bi valjda trebalo da si savladao do sada :yes:

Warmup, 75%x5, 80%x5, 85%x5 - zagrevanje, zatim 5 ponavljanja sa 75% 1RM, 5 ponavljanja sa 80% i 5 sa 85. Dakle 3 serije po 5 s tim sto tezina raste

He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set - sve serije sem zadnje radi tacno napisani broj ponavljanja, ni manje ni vise. Zadnju seriju radi sto vise, tj (u gore navedenom primeru) ako sa 85% mozes i vise od 5 ponavljanja ti cepaj dokle god ide, i smatraj to kao nagradu za ulozeni trud
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Offline CRonaldo

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« Reply #22 on: February 23, 2009, 01:07:31 AM »
ufff Yumba hvala ti mnogo na pojasnjenju!!!  :clap: konacno sam sve ukapirao  :wow:

Sta mogu da ocekujem nakon jednog mezociklusa od 5 nedelja?
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"No man has a right to be an amateur in the matter of physical training....what a shame it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." Socrates 470-399 B.C.

Offline aragorn

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« Reply #23 on: February 23, 2009, 10:43:37 AM »
Quote from: CRonaldo on February 23, 2009, 01:07:31 AM
Sta mogu da ocekujem nakon jednog mezociklusa od 5 nedelja?

Da budes kao Ronnie.
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Offline CRonaldo

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« Reply #24 on: February 23, 2009, 10:56:55 AM »
Quote from: aragorn on February 23, 2009, 10:43:37 AM
Da budes kao Ronnie.

 :lol:

Pa znam da necu dobiti nista posebno, ali bas zato i pitam da znam jel se isplati se da ga radim, posto ne mogu da odvojim vremena da uradim vise ciklusa jbg ipak ce sad leto bitniji mi je izgled nego snaga :)
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"No man has a right to be an amateur in the matter of physical training....what a shame it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." Socrates 470-399 B.C.

Offline Yumba

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« Reply #25 on: February 23, 2009, 11:06:31 AM »
a koliko cu ja kg misica dobiti ako popijem dve kante Whey-a? :boxed:
naravno da niko ne zna koliko ces ti dobiti... ti probaj, pa nam javi kako ti ide. mozda ti se i dopadne pa odlucis da se malo vise posvetis :yes:
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Offline vuksa

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« Reply #26 on: February 23, 2009, 11:09:06 AM »
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uradim vise ciklusa jbg ipak ce sad leto bitniji mi je izgle
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Offline Mr.X

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« Reply #27 on: February 23, 2009, 11:42:33 AM »
Quote from: CRonaldo on February 23, 2009, 01:07:31 AM
ufff Yumba hvala ti mnogo na pojasnjenju!!!  :clap: konacno sam sve ukapirao  :wow:

Sta mogu da ocekujem nakon jednog mezociklusa od 5 nedelja?

Mozes da ocekujes rezultate....produzi to na bar 6 ned...i svih sest dodaj i neki oral  ;)....i ne preteruj sa dozama!
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Na sve proizvode iz pansporta 10% popusta,plus dodatni extra popust na porudzbine preko 6000din

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DAJTE VULETU SECERA I VODE!!!!

Offline Yumba

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« Reply #28 on: February 23, 2009, 04:10:04 PM »
I naravno secera I vode, ima k'o Vuksa da se uradis...  :yes:
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Offline vuksa

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« Reply #29 on: February 23, 2009, 05:23:08 PM »
to je obavezno...znaci secer..voda..i pre spavanja pomeris merdevine ispod prozora posto x ne dolazi :evillaugh:
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