o mito → Agaboy

[relax 221]

Seus treinos com peso tem alguma forma especifica, uma rotina a ser seguida?

[agaboy 655]

Olha, até pouco tempo não estava seguindo nada não. Agora eu tinha montado um esquema para umas 7 semanas, mas, não está dando para seguir 100% não. Já errei uns 3 dias.

Semana 1:

10/11/2013 ~ 16/11/2013

10/11:

A)

30 handstand push-ups

70 headstand push-ups

200 hip push-ups

50 tiger bend push-ups

B­)

1min Advanced tuck Front lever

1min L-sit

200 windshield wipers

100 hanging leg raises

Plank 1xF

Descanço suspenso***+

11/11:

70 Pistols (alternando)

Glute ham raise 3x5

Stiff 3x10x50kg

Squat 3x10x50kg

45 degree hyperextension 3x15

12/11:

Hold one arm chin/pull-up 5xF

Negative one arm chin-up 2x2

Weighted pull-up 5xbw 5x10kg 5x16kg 5x24kg

Weighted chin-up 5x24kg 5x16kg 5x10kg 5xbw

Barbell shrug 3x10

Hammer curl 3x7

13/11:

A)

1min advanced tuck planche

50 self assisted one arm push-up (each hand)

50 hindu push-up

200 diamond push-ups

B­)

1min Advanced tuck Front lever

1min L-sit

200 windshield wipers

100 hanging leg raises

Plank 1xF

Descanço suspenso***

14/11:

80 Pistols (alternando)

Glute ham raise 3x5

Stiff 3x10x50kg

Squat 3x10x50kg

45 degree hyperextension 3x15

15/11:

Hold one arm chin/pull-up 5xF

Negative one arm chin-up 2x2

Weighted pull-up 5xbw 5x10kg 5x16kg 5x24kg

Weighted chin-up 5x24kg 5x16kg 5x10kg 5xbw

Barbell shrug 3x10

Hammer curl 3x7

16/11:

A)

10min:

Handstand

Hold One Arm Handstand with belly against the wall

Hold One Arm Handstand with back against the wall

B­)

1min Advanced tuck Front lever

Elbow lever 2xF

2min L-sit

Descanço suspenso 1xF

Plank 2xF

Descanço suspenso 1xF

Side plank 2xF

Descanço suspenso 1xF

Plank 2xF

Semana 2:

17/11/2013 ~ 23/11/2013

17/11:

REST and STRETCHING

18/11:

Military press 6x6x42kg

Pull-ups 3xF

Dips 3xF

Chin-ups 3xF

Push-ups 3xF

Hammer Curl 3x7x14kg

19/11:

Squat 6x6x60kg

Front squat 5x5x50kg

Extensor without machine 3x5

45 degree hyperextension 3x15

Leg curl 3x7

20/11:

REST and STRETCHING

21/11:

Military press 6x6x46kg

Pull-ups 3xF

Dips 3xF

Chin-ups 3xF

Push-ups 3xF

Hammer Curl 3x7x14kg

22/11:

Squat 6x6x60kg

Front squat 5x5x50kg

Glute ham raise 3x5

Extensor without machine 3x5

45 degree hyperextension 3x15

Leg curl 3x7

23/11:

2 minutes Super Couch Stretch MWOD on each leg

2 minutes Hamstring Floss MWOD on each leg

Hold Pancake Split for 2 minutes

Semana 3:

24/11/2013 ~ 30/11/2013

24/11:

A)

30 handstand push-ups

70 headstand push-ups

200 hip push-ups

50 tiger bend push-ups

B­)

1min Advanced tuck Front lever

1min L-sit

200 windshield wipers

100 hanging leg raises

Plank 1xF

Descanço suspenso***+

25/11:

90 Pistols (alternando)

Glute ham raise 3x5

Stiff 3x10x50kg

Squat 3x10x50kg

45 degree hyperextension 3x15

26/11:

Hold one arm chin/pull-up 5xF

Negative one arm chin-up 2x2

Weighted pull-up 5xbw 5x10kg 5x16kg 5x24kg

Weighted chin-up 5x24kg 5x16kg 5x10kg Fxbw

Barbell shrug 3x10

Hammer curl 3x7

27/11:

A)

1min advanced tuck planche

50 self assisted one arm push-up (each hand)

50 hindu push-up

200 diamond push-ups

B­)

1min Advanced tuck Front lever

1min L-sit

200 windshield wipers

100 hanging leg raises

Plank 1xF

Descanço suspenso***

28/11:

100 Pistols (alternando)

Glute ham raise 3x5

Stiff 3x10x50kg

Squat 3x10x50kg

45 degree hyperextension 3x15

29/11:

Hold one arm chin/pull-up 5xF

Negative one arm chin-up 2x2

Weighted pull-up 5xbw 5x10kg 5x16kg 5x24kg

Weighted chin-up 5x24kg 5x16kg 5x10kg Fxbw

Barbell shrug 3x10

Hammer curl 3x7

30/11:

A)

10min:

Handstand

Hold One Arm Handstand with belly against the wall

Hold One Arm Handstand with back against the wall

B­­)

1min Advanced tuck Front lever

Elbow lever 2xF

2min L-sit

Descanço suspenso 1xF

Plank 2xF

Descanço suspenso 1xF

Side plank 2xF

Descanço suspenso 1xF

Plank 2xF

Semana 4:

01/12/2013 ~ 07/12/2013

01/12:

A)

25 Shoulder Passes

20 Bridge Ups

2 minutes Super Couch Stretch MWOD on each leg

2 minutes Hamstring Floss MWOD on each leg

B­)

3 min Shoulder Rotator Cuff Stretch External on each arm

3 minutes Ankle Distraction MWOD

3 minutes of Hip Capsule Distraction

Hold Pancake Split for 2 minutes

02/12:

A)

2 minutes Super Couch Stretch MWOD on each leg

2 minutes Hamstring Floss MWOD on each leg

Hold Pancake Split for 2 minutes

B­)

Squat 7x5x72kg

Deadlift 2x2x120kg

Pull-ups 3xFx10kg

C)

2 minutes Super Couch Stretch MWOD on each leg

2 minutes Hamstring Floss MWOD on each leg

3 min External Rotator Cuff Stretch on each arm

03/12:

A)

2 minutes of First Rib MWOD

2 minutes of Overhead Distraction MWOD

Hold Bridge Up for 1 minute

2 minutes of Shoulder Internal Rotation MWOD

2 minutes of Shoulder Extension MWOD

Hold bottom of Skin the Cat for 1 minute

B­)

Paused squat 1x50kg 1x54kg 1x58kg 1x62kg 1x64kg 1x68kg 1x72kg

Bench Press 6x6x62kg

Dips 6x3x24kg 3xF

C)

2min Internal Rotator Cuff Stretch each arm

20 Shoulder Passes with wide grip

20 Shoulder Passes with a narrower grip

20 Bridge Ups

04/12:

A)

2x 10 Sit Up to Straddles + Hold Pancake Split for 2 minutes

2x 10 Sit Up to Pike + Hold Pike Stretch for 2 minutes

5 minutes of Hip Capsule Distraction MWOD

5 minutes of Ankle Distraction MWOD

B­)

Squat 8x4x78kg

Glute ham raise 5x5

45 degree back hyperextension + hyperextesion (ground) 3x5+F (F=isometric máx time)

C)

3 minutes of First Rib MWOD

3 minutes of Overhead Distraction MWOD

Hold Pancake Split for 1 minute

3 min External Rotator Cuff Stretch on each arm

05/12:

A)

2 minutes Hamstring Floss MWOD on each leg

2 minutes Super Couch Stretch MWOD on each leg

3 minutes Triceps Stretch on each arm http://www.youtube.com/watch?v=qGpDgLRNjsA

B­)

Bench press 7x5x66kg

Medicine ball plyo push ups 5x5

Close grip bench press 5x5x40kg

C)

3 min Wall Tricep Stretch on each arm

2 min Internal Rotator Cuff Stretch on each arm

2 min External Rotator Cuff Stretch on each arm

20 Shoulder Passes with wide grip

06/12:

A)

20 Front Leg Swings each leg

20 Back Leg Swings each leg

Super Squat Hip Sequence pre-workout http://www.youtube.com/watch?v=JBHzXF-mVjY

B­)

Squat 10x3x80kg

Speed deadlift 3x3x98kg

Glute ham raise 5x5

C)

2 minutes Hamstring Floss MWOD on each leg

2 minutes Super Couch Stretch MWOD on each leg

20 Front Leg Swings each leg

20 Back Leg Swings each leg

07/12:

A)

1 minute of Pike Stretch

2 minutes of Hamstring Floss MWOD

3 minutes of Pike Stretch

B­)

3 min External Rotator Cuff Stretch on each arm

3 min Internal Rotator Cuff Stretch on each arm

C)

3 minutes Triceps Stretch on each arm http://www.youtube.com/watch?v=qGpDgLRNjsA

Semana 5:

08/12/2013 ~ 14/12/2013

08/12:

REST

09/12:

A)

Hold Pancake Split for 2 minutes

1 min Hamstring Floss MWOD on each leg

25 Shoulder Passes

B­)

Squat 7x5x74kg

Deadlift 2x2x126kg

Pull-ups 3xFx14kg

C)

2 minutes of Overhead Distraction MWOD

3 min Shoulder Rotator Cuff Stretch External on each arm

2 minutes Triceps Stretch on each arm http://www.youtube.com/watch?v=qGpDgLRNjsA

10/12:

A)

3 minutes of Hip Capsule Distraction MWOD

Super Squat Hip Sequence pre-workout http://www.youtube.com/watch?v=JBHzXF-mVjY

Hold Pancake Split for 2 minutes

B­)

Paused squat 1x52kg 1x56kg 1x60kg 1x64kg 1x66kg 1x70kg 1x74kg

Bench Press 6x6x66kg

Dips 5x4x24kg 3xF

11/12:

A)

1 min Internal Rotator Cuff Stretch on each arm

1 min External Rotator Cuff Stretch on each arm

3 minutes of Hip Capsule Distraction MWOD

1 min Hamstring Floss MWOD on each leg

B­)

Squat 8x4x80kg

Glute ham raise 5x5

45 degree back hyperextension + hyperextesion (ground) 3x5+F

C)

1 minute of Pike Stretch

1 min Super Couch Stretch MWOD on each leg

1 minute of Pike Stretch

12/12:

A)

2 minutes Hamstring Floss MWOD on each leg

2 minutes Triceps Stretch on each arm http://www.youtube.com/watch?v=qGpDgLRNjsA

B­)

Bench press 7x5x68kg

Medicine ball plyo push ups 5x5

Close grip bench press 5x5

C)

1 minute of Pike Stretch

20 Front Leg Swings each leg

20 Back Leg Swings each leg

Hold Pancake Split for 2 minutes

13/12:

A)

20 Shoulder Passes with wide grip

3 min Wall Tricep Stretch on each arm

20 Shoulder Passes with wide grip

B­)

Squat 10x3x84kg

Speed deadlift 3x3x102kg

Glute ham raise 5x5

C)

Wall Push-up 3x15

Push-up 2x10

14/12:

A)

Horse stance 2xF

Back hyperextension 1xF

Hip thrust 3x10

Back hyperextension 1xF

Horse stance 2xF

Back hyperextension 1xF

[relax 221]

Caramba é mais complexo do que eu imaginava e nunca vi nada parecido até hoje. Exercícios bem variados, séries variadas, repetições variadas. Mas fica algo como um upper/lower né?

[agaboy 655]

É, chega ficar bonitinho no papel mesmo, entretanto, ainda não estou conseguindo seguir 100%. Na semana 4 e 5 muda isto de upper/lower um pouco.

[agaboy 655]

Treino do dia 26/11/2013. Treino na Academia.

Hold OAC + negative OAC 2x2
Weighted pull-up 5xbw 5x10kg 5x16kg 5x24kg
Weighted chin-up 5x24kg 5x16kg 5x10kg 10xbw

Peso antes do treino 72,3kg - Esse final de semana teve jejum de 26h. Fiquei um pouco distraído =P

Treino durou menos de 10min. Cheguei ultra atrasado e tinha prova depois.

[Artie 92]

O problema de planejar o treino é esse, ele sempre fica bonito e perfeito no papel. Mas sempre rola algo e sai do planejado, ou começa a treinar e quer mudar algo. Consistência é algo difícil de manter! rs

Por isso prefiro deixar uma rotina mais flexível. Tendo os objetivos para serem alcançados, os meios de chegar lá você vai escolhendo e/ou alternando no caminho. hahaha

Obs.: Sempre que vejo essas OAC eu fico pensando no dia em que eu fizer minha primeira repetição. Vai ser muito feliz. auaheuaheuaheu

[agaboy 655]

Treino do dia 27/11/2013. Treino em Casa.

Advanced tuck planche 3seg~5seg~6seg~3seg~3seg~4seg~3seg~3seg~3seg~3seg~2seg~2seg~3seg~5seg~3seg~3seg~2seg~3seg - filmei umas 12 séries para contar o tempo e ver a forma, acho que consegui me acertar

Self assisted one arm push-up 10x5+5

Learn planche 2x

Hindu push-up 5x10

Diamond push-ups 24~20~19~20~2x18~17~16~20~11

Treino demorou pois eu fiquei fazendo hora um pouco.

[relax 221]

Quanto tempo de descanso entre as séries?

Existe alguma forma de aumentar a quantidade de pull-ups/chin-ups, sem ser por grease the groove?

[agaboy 655]

@relax, claro! Fazendo barras normalmente é o método mais conhecido. =P

Outras maneiras: fazer o máximo de repetição em cada série; determinar um número X de barras para fazer em um único treino (divididos em quanta série aguentar, fazendo máximo de repetição por série); fazer pirâmides 1~2~3~4~3~2~1 ou 1~2~3~4 ou 4~3~2~1.

Mobilização do Dia 01/12/2013. Em casa.

De tarde:

25 Shoulder Passes

20 Bridge Ups

2 minutes Super Couch Stretch MWOD on each leg

2 minutes Hamstring Floss MWOD

De noite:

3 min Shoulder Rotator Cuff Stretch External on each arm

3 minutes Ankle Distraction MWOD

3 minutes Hip Capsule Distraction

2 minutes Hold Pancake Split

[cclm 533]

Ainda incluirei sessões de mobilização assim na minha rotina...