Bill Starr 5x5

  • Keskustelun aloittaja Keskustelun aloittaja Artist
  • Aloitettu Aloitettu

Artist

Liittynyt
2.10.2010
Viestejä
15
Ajattelin siirtyä tämmöiseen. Aika tiukan olonen treeni, mutta tuli sellanen olo et kannattaa kokeilla. Mitäs mieltä olette? On tästä joku ketju vissiin aloitettu.
Tämä olis ainakin perusohjelmien perusohjelma. On alkanut kyllästyttää kaiken maailman hilavitkutus liikkeet. Jos tätä 14 vko jaksais.

Sitten olisin kysynyt ihan vaan palkkarista, kun eräs höyrypää vaahtosi että ne on turhia.
Itse olen hera/malto/kreatiini linjalla mennyt.

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups



Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups



Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)
 
tosta 5*5 ohjelmasta löytyy jo monta ketjua , eli hakua peliin.

kyllä se palkkari on ihan oiva lisä ruokapuoleen eli ääntäkohti vaan
 
Artist sanoi:
Ajattelin siirtyä tämmöiseen. Aika tiukan olonen treeni, mutta tuli sellanen olo et kannattaa kokeilla. Mitäs mieltä olette? On tästä joku ketju vissiin aloitettu.
Tämä olis ainakin perusohjelmien perusohjelma. On alkanut kyllästyttää kaiken maailman hilavitkutus liikkeet. Jos tätä 14 vko jaksais.

Sitten olisin kysynyt ihan vaan palkkarista, kun eräs höyrypää vaahtosi että ne on turhia.
Itse olen hera/malto/kreatiini linjalla mennyt.

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups



Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups



Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)
Click to expand...

Tässä on Starrin versioon alun perin perustuvia ohjelmaversiota käsittelevä ketju. Stickyna täällä treeniosiolla.

http://www.pakkotoisto.com/treeni/4...tyneelle-5x5-dual-single-factor-teoriat-dfht/
 
Back
Ylös Bottom