Pesquisar na Comunidade

bom alguns ja me conhecem aqui, fui banido 1 milhao de vezes e tal e fiquei um tempao sem visitar aqui. comecei o cube na verdade hpje 26/12, mas como já tinha feito terra na segunda preferi fazer so o supino hoje, agacho amanha e bb day sabado meus maximos ficaram estes: terra - 110KGx1 Agacho - 82,5KGx4 Supino - 59KGx6 Peso 72kg, 171cm, bf alto A estrutura do cube é essa: SEMANA 1 HEAVY DEADLIFT 1. Competition stance deadlift: 80% x 2 reps x 5 sets 2. Block pulls: 85% x 1-3 reps x 2 sets 3. 2” deficit deadlift: 75% x 4-6 reps x 2 sets 4. Lat pulldowns: 15 reps x 4 sets 5. Shrugs: 10 reps x 3 sets 6. Heavy dumbbell/barbell walk: 30 seconds x 3 trips 7. Pull-ups: AMRAP x 3 sets EXPLOSIVE SQUAT 1. Competition stance squat: 65% x 3 reps x 8 sets 2. Olympic squat or front squat: 70% x 5 reps x 2 sets 3. Pause squat (pause at parallel): 60% x 8 reps x 2-3 sets 4. Heavy dumbbell/barbell walk: 30 seconds x 3 trips 5. Leg curl/glute ham raise: 15 reps x 3 sets 6. Back raise: 12 reps x 4 sets 7. Pull-ups: AMRAP x 3 sets REP BENCH 1. Competition bench press: 70% x 8-12 reps x 2-3 sets 2. Close-grip bench: 75% x 6-8 reps x 2 sets 3. Bench w/pause 1” off chest: 65% x 10-12 reps x 2-3 set 4. Lat pulldown: 15 reps x 4 sets 5. Side/front raise: 10 reps x 3 sets 6. Pull-ups: AMRAP x 3 sets SEMANA 2 EXP DEADIFT 1. Competition stance deadlift: 65% x 3 reps x 8 sets 2. Block pull: 70% x 5 reps x 2 sets 3. 2” deficit deadlift: 60% x 8 reps x 2-3 sets 4. Lat pulldown: 15 reps x 4 sets 5. Shrugs: 10 reps x 3 sets 6. Heavy dumbell/barbell walk: 30 secondss x 3 trips 7. Pull-ups: AMRAP x 3 sets HEAVY BENCH Heavy Bench 1. Competition bench press: 80% x 2 reps x 5 sets 2. Close-grip bench press: 85% x 1-3 reps x 2 sets 3. Bench w/pause 1” off chest 75% x 4-6 reps x 2 sets 4. Lat pulldown: 15 reps x 4 sets 5. Side/front raise: 10 reps x 3 sets 6. Pull-ups: AMRAP x 3 sets REP SQUAT 1. Competition stance squat: 70% x 8-12 reps x 2-3 sets 2. Olympic squat or front squat: 75% x 6-8 reps x 2 sets 3. Pause squat (pause at parallel): 65% x 10-12 x 2-3 4. Heavy dumbbell/barbell walk: 30 secondss x 3 trips 5. Leg curl/glute ham raise: 15 reps x 3 sets 6. Back raise: 12 reps x 4 sets 7. Pull-ups: AMRAP x 3 sets SEMANA 3 Rep Deadlift 1. Competition stance deadlift: 70% x 8-12 reps x 2-3 sets 2. Block pull: 75% x 6-8 reps x 2 sets 3. 2” deficit deadlift: 65% x 10-12 x 2-3 4. Lat pulldowns: 15 reps x 4 sets 5. Shrugs: 10 reps x 3 sets 6. Heavy dumbell/barbell walk: 30 secondss x 3 trips 7. Pull-ups: AMRAP x 3 sets Explosive Bench 1. Competition bench press: 65% x 3 reps x 8 sets 2. Close-grip bench press: 70% x 5 reps x 2 sets 3. Bench w/pause 1” off chest: 60% x 8 reps x 2-3 sets 4. Lat pulldown: 15 reps x 4 sets 5. Side/front raises: 10 reps x 3 sets 6. Pull-ups: AMRAP x 3 sets Heavy Squat 1. Competition stance squat: 80% x 2 reps x 5 sets 2. Olympic squat or front squat: 85% x 1-3 reps x 2 sets 3. Pause squat (pause at parallel): 75% x 4-6 reps x 2 sets 4. Heavy dumbbell/barbell walk: 30 seconds x 3 trips 5. Leg curl/glute ham raise: 15 reps x 3 sets 6. Back raise: 12 reps x 4 sets 7. Pull-ups: AMRAP x 3 sets abs Hoje foi: REP BENCH 1. Competition bench press: 44kg 4x12 2. Close-grip bench: 39kg 7x2 3. Bench w/pause 1” off chest: 41,5kg 2x10 4. Lat pulldown: 4x15 n lembro quantos kg 5. Side/front raise: 3x10 5kg 6. Pull-ups: 5x-4x-3x