Jirkas Log - Powerbuilding

[Jirkas]

Dnes:

Front squat: s 60kg - 9, 8, 10, 9, 9, 9 - 30sec work 80s rest

Incline benchpress: s 55kg + orange expander - 8, 7, 6, 4, 6, 5, 5, 5 - 30sec work 80s rest od 5. serie ubrano na 50kg

Shyby podhmat: BW+5kg - 8, 6, 5, 7, 8, 7, 7, 6 - 30sec work 80s res zavazií shozeno po 3. serii

Masox, ale gut

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Dnes:

Shyby podhmat: BW+5kg - 11, 7, 6, 5, 5, 6, 5, 5x 20sec work 80s rest zavazi shozeno po 4. serii

Benchpress incline: s 53kg + orange expander - 8, 9, 6, 5, 5, 4, 4, 4 25sec work 80s rest

Front squat: s 65kg - 8, 7, 6, 6, 6, 6 30sec work 80s rest

Tlak EZ ve stoji: s 23kg - 10, 9, 9, 8, 9, 9 25sec work 80s rest

[Jirkas]

Dnes:

Incline benchpress: 6 sets s 55kg + orange expander: 7, 8, 7, 9, 7, 5 25s work 100s pause

Přítahy JČ s oporou jednoruč: 6 sets 10-15 reps s 27kg 25s work 50s pause

Tlak EZ ve stoji: 6 sets s 25kg: 9, 13, 12, 10, 10, 8 25s work 100s pause

Biceps EZ: 6 sets 8-15reps s 25kg 25s work 50s pause

[Jirkas]

Dnes:

Front squat: s 70kg - 7, 8, 6, 7, 6, 6 30sec work 100s rest

[Jirkas]

Dnes:

Incline benchpress: 6 sets s 58kg + orange expander: 7, 6, 5, 6, 5, 5 25s work 100s pause

Přítahy JČ s oporou jednoruč: 6 sets 8-15 reps s 30kg 25s work 50s pause

Tlak EZ ve stoji: 6 sets s 28kg: 11, 10, 9, 8, 7, 7 25s work 100s pause

Biceps EZ: 6 sets s 28kg 25s work 50s pause

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double post

[Jirkas]

Dnes:

Front squat: s 75kg - 8, 8, 8, 8 35sec work 120s rest

[Jirkas]

Dnes:

Incline benchpress: 6 sets s 60kg + orange expander: 9, 6, 6, 5, 4, 5 25s work 100s pause

Shyby podhmat: 6 sets s BW: 10, 9, 7, 6, 5, 5 25s work 100s pause

Tlak EZ ve stoji: 6 sets s 30kg: 11, 11, 8, 7, 6, 5 25s work 100s pause

Biceps EZ: 4 sets 30kg: 11, 11, 8, 7 25s work 50s pause

[Jirkas]

Dnes.

Front squat: s 60kg - 13, 13, 9, 10 35sec work 120s rest

[Jirkas]

Dnes:

Incline benchpress: 4 sets s 63kg + orange expander: 7, 7, 5, 5 30s work 120s pause

Croc rows: 4 sets each hand s 32kg: 11, 10, 10, 10, 9, 9, 10, 10 25s work 50s pause

Tlak EZ ve stoji: 6 sets s 25kg: 8-15 25s work 100s pause

Biceps EZ: 4 sets 25kg: 11, 12, 8, 10 25s work 50s pause

[Jirkas]

Dnes:

Kliky na bradlech: 10, 15, 15

Shyby podhmat: 10, 12, 12

Tlak JČ ve stoji jednoruč: 12x12kg, 15x12kg, 15x12kg

Biceps EZ: 2x12x25kg

[Jirkas]

Dnes:

Front squat: s 80kg - 10, 9, 7, 6 35sec work 120s rest

Byla sila, tak nac se drzet zpatky, smrt

[Jirkas]

Dnes:

Incline benchpress: 4 sets s 65kg: 10, 8, 6, 5 30s work 120s pause

Croc rows: 4 sets each hand s 27kg: 12, 12, 12, 12, 12, 12, 12, 12 25s work 70s pause

Tlak JČ ve stoji: 12x12kg, 12x12kg, 12x15kg, 15x15kg, 15x15kg

Biceps EZ: 2x10x15kg

[Jirkas]

Dnes:

Front squat: s 65kg - 11, 10, 10, 11 35sec work 120s rest

Lehce...

[Jirkas]

Dnes:

Incline benchpress: 2x8x50kg, 5x60kg, 6x70kg, 5x70kg, 4x70kg, 12x50kg

Shyby podhmat: 2x8xBW, 2x6xBW+11kg, 12xBW

Tlak JČ ve stoji jednoruč: 3x15x15kg

Biceps JČ: 3x8x15kg

Kliky na bradlech: 10, 12