AmericanHero

cara deu um peak de força foda, mas dps n consegui manter mta coisa rs. acho que é esse o problema em geral dessas rotinas de "especialização" em algo, é negocio feito pra campeonato msm, n é algo sustentável.

eu fiz smolov jr ao msm tempo do smolov pra agacho pq eu sou é doido

keeper por essa sua foto do perfil vc parece ser do tamanho dele, só que menos definido o.o

vc treina a 6 meses e diz com propriedade que ~conhece bem seu corpo~? wtf

teve uma aqui em belém, se n me engano, 4 mil pessoas. estão organizando outra pra 5ª feira, se tiver mesmo, vou com certeza.

Cara n tenho link, mas comprei ebook,, vou copiar e colar o treino atual aqui: Weeks 19-25: Conditioning Acceleration Fat Loss, Conditioning Peaking Primary Goal: Conditioning Acclimation, Fat Loss, Strength Maintenance Secondary Goal: None – This is a conditioning peaking block Training Structure: Two days a week lifting with ladder circuits. Conditioning: HIIT 2X a week, Weighted Vest/Steady State 2X a week. Diet: LRB Deficit Diet or keto diet Primary Goal: Conditioning Acceleration, Fat Loss, Conditioning Peaking - The primary goal of this 6 week block is to get you into the best shape you can be in. Period. For 6 weeks strength is going to be put on the back burner a bit, and getting your bodyfat down and gas tank up will be the priority. There is no secondary goal because you are going to put conditioning at the forefront of your training for 6 weeks. Do not bitch and moan about “all the strength you gained”….while you were fat. I don’t care. You’re not competing, so you shouldn’t be worried about having to demonstrate strength for anyone. You should be worried about creating a bigger, stronger, leaner you over time in the big picture of things, and that’s what this block is about. Getting you leaner, and in “fighting shape”. After the last block, you should already be in solid shape. Now it’s time to take it up a notch. For the next 6 weeks, your interval training will be the focus of training along with narrowing down lifting to a few basic movements, and some bodyweight circuits. This is the kind of training I did when I was getting ready to go back into the military and it got me into the best shape of my life. So let’s get knee deep in the shit. Hills or Track – You will need a hill or a ¼ mile track for this block. The hill should be 60 yards. If it’s a little less, that will work, but not less than 50 yards. The hills will be annotated at the intensity or percentage of speed that you run it. So if 100% is as fast as you can run, then obviously 75% is about ¾ that speed. If you choose to run the track intervals, they will be run with a maximum time per lap, and ALWAYS only 2 minutes rest between laps. You cannot do both or do one of them one week, and then one the next. I get so pissed off at guys that want take my programming and bastardize it to hell. Do it AS WRITTEN. So pick which one you want to do for this block. HIIT 6 week block – Week 1 is a bit of a break in week. So it’s only 10 hills @ 75% and 8 ¼ miles @ 3 minutes per lap. Treat these with respect. Don’t push it the first week too hard. Each week will get more difficult from here on out. Week 1 – 10 hills @ 75% - 8 intervals @ 180 seconds per lap Week 2 – 10 hills @ 85% - 8 intervals @ 150 seconds per lap Week 3 – 12 hills @ 85% - 10 intervals @ 130 seconds per lap Week 4 – 15 hills @ 80% - 10 intervals @ 120 seconds per lap Week 5 – 15 hills @ 85% - 12 intervals @ 130 seconds per lap Week 6 – 15 hills @ 90%+ - 12 intervals @ 120 seconds or less per lap The stop-watch: Someone is bound to ask…”How do I judge 75% on hills?” Pretty easy. Warm up on a few hills. Then run a hill at a speed you can pretty much call full speed, and have someone time it, or time it yourself (this is a little more difficult). This is 100% intensity for a hill. So if it takes you 18 seconds to run the 60 yard hill at full speed, running it at 75% means about 23 seconds. If this is too much trouble, just calibrate a little bit on speed. However by the end you could fool yourself into being lax in your hill sprints if you have nothing to really judge them by. For the track laps, you have no choice. Go buy a stop watch and time it. 28 Lifting: The ladder circuit For lifting you’ll be training twice a week, each time doing ladders in a circuit. Most of this will be bodyweight only after the big main lift. For the ladders you will do the listed movements all non-stop, for the designated amount of reps. You will then take a 2 minute rest, and go again. So for example if you are supposed to do bodyweight squats, sit ups, push ups, and chins and the first round of ladders says 3,5,3,2 that means you do 3 bodyweight squats, 5 sit ups, 3 push ups, and 2 chins. Like so… Bodyweight squats – 3 Sit Ups – 5 Push Ups – 3 Chins – 2 You do all of these non stop, then rest for 1 minute. The numbers generally double up to a top ladder, then back down to where you started. For the big stuff, you’re going to use the strong-15 method. However for this block, it’s best to go feel. The reason I option this up is because you will probably be tired as fuck some days lifting wise because of all the conditioning and even if you program very conservatively, your legs and back could feel beat the hell up. The back off set is simple what you hit for the first single Lifting and circuit portion Week 1 Day 1: Squats – 5, 4, 3, 2, 1, 1, 1, 1x5 @ first single Ladder Circuit #1: Bodyweight Squats: 5, 10, 15, 20, 25, 20, 15, 10, 5 Sit Ups: 5, 10, 15, 20, 25, 20, 15, 10, 5 Chins: 2, 4, 6, 8, 10, 8, 6, 4, 2 Push ups: 5, 10, 15, 20, 25, 20, 15, 10, 5 Day 2: Bench Press: 5, 4, 3, 2, 1, 1, 1, 1x8 @ first single Ladder Circuit #2: Dips: 3, 6, 9, 12, 15, 12, 9, 6, 3 Chins (different grip than circuit #1): 2, 4, 6, 8, 10, 8, 6, 4, 2 Push Ups: 5, 10, 15, 20, 25, 20, 15, 10, 5 Leg Raises: 3, 6, 9, 12, 15, 12, 9, 6, 3 29 Week 2 Day 1: Deadlifts – 5, 4, 3, 2, 1, 1, 1, 1x5 @ first single Ladder Circuit #1 Day 2: Incline Press – 5,4,3,2,1,1,1, 1x5@first single Ladder Circuit #2 Notes on the ladders: Do not ask what you change about them. Nothing. If they are too hard, just take as long as you need to get the reps in for that ladder, and then continue. If they are too easy, don’t take the 1 minute rest between ladders. Just do the whole circuit if you can, OR throw the weighted vest on. Now that’ll make it interesting again. After this 6 week block is up, take a week off and recover. If you did everything correctly, you should be lean as hell and feeling pretty damn awesome. Especially if you were tight on your diet and really following the LRB diet. It’s very possible that strength faded a bit during this block, and are all whiney about it. However, the big picture here, is to be a bigger and LEANER version of yourself by the end of the year. That requires getting lean first. Which you should be at this point. Now on to getting that strength and mass back. hehe, obrigado por acompanhar cara.

to sim, so que na hora de calcular as cargas, deram mto parecidas, o último double tava 1kg de cada lado a menos que o primeiro single, e os dois outros singles tbm tavam qse a msm coisa que isso, então resolvi agrupar logo rs. Acaba essa semana o treino. Perdi mta força, ainda mais que semana passada fiquei viajando e comi mto pouco, perdi mais de 1kg! To doido pra começar a proxima fase.

Só quero relatar uma coisa que me deixou realmente puto hj. Meu treino de supino seria: 5x62,5kgs 4x72,5kgs 3x82,5kgs 3x92,5kgs 2x95kgs 8x92,5kgs pois bem, tudo indo bem, até que pedi pra um instrutor que tava passando ficar ~DE OLHO~ nessa minha última serie de 8x92,5. O que o cara vem e me faz? Eu tiro a barra do apoio, o cara mete a mao na porra da barra, e fica lá nela fazendo força desde a minha primeira repetição, além do que com a mão dele lá, a barra nem chegava a tocar no peito, fazendo com que isso virasse uma espécie de board press, eu fiz umas 12 reps e dava pra fazer umas 20 na vdd, já que o cara nunca ia deixar eu morrer msm. PQP, resolvi escrever isso aqui pra pelo amor de deus, não façam uma bosta dessas quando alguém vier falar pra vcs ajudarem ~CASO VC VENHA A FALHAR NA SÉRIE~.

cara que eu lembre no ultimo 10x3 na ultima semana era uns 46kgs/lado na barra de 20kgs.

caramba do ombro foda.

eu acho que e pq bioimpedancia pega gordura visceral tbm, a das dobras, so a gordura subcutanea

cara eu particularmente ja vi mto mais gente se lesionando fazendo supino que btn press, e msm assim todo mundo continua fazendo supino.

perigoso em que sentido cara

desenvolvimento por trás pega mais lateral, militar mais anterior.

sim, pegada mista = paraplegia.

eu particularmente acho elevação lateral meio inútil, mas o derek poundstone faz né, então quem sou eu

já fiz, fiz assim como tava escrito, n achei que o treino de sexta atrapalhou a recuperação do de sábado. isso serve até pra acostumar mesmo.

faz desenvolvimento sentado depois do militar. só isso já melhora bastante. transforma o segundo dia de perna em treino de perna + ombro e joga behind the neck push press + desenvolvimento sentado com halteres tbm

n to nem falando de isoladores. tem milhoes de variações de overhead press por ae. eu gosto de fazer ombro dia sim dia nao, cada dia um exercicio diferente. BTN push press trabalha bem. overhead squat tbm é uma boa, vc pode colocar no seu dia de perna. klokov tbm.

vc faz 1 exercicio pra ombro, 2 vezes por semana só veio. aumenta isso ae, ombro é um dos grupos musculares que mais tolera volume e frequencia.

eita, entendo então. poisé cara mas vc tem que desencanar disso. isso que vc falou é verdade msm, mas tem que ver tbm que se vc continuar mto tempo com cutting, vai perder bastante massa magra tbm ne, ainda mais que vc ja ta bem magro agora

bom, eu particularmente sempre tento usar pronada pra ver se trabalho a pegada. só uso mista quando vejo que n vai mais dar =P

jim respondeu essa sua questão aqui: http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge "if you can't do 10 reps of a chin up, do lat pulldowns instead"

compre calças maiores ué. desde que eu comecei a treinar aumentei de 38 pra 44 minhas calças. sendo que todas ficam folgadonas na cintura...

serio? onde vc viu isso manel, nunca li nada a respeito. se tiver algum link poste aqui por favor.