Re: Fortysomething PLer
: 11. jan 2019, 16:01
Renaissance Periodization's PL Hypertrophy Training Template
Mesocycle 1/3 (80.0% of 10RM / Rep Range 10-12)
D1 W3/5
BW: 84.7 (kcal? Cheatday i dag )
Morgenvægten sagde overraskende 84.7 kg. Jeg var helt sikkert i væskeunderskud efter at have drukket alt for lidt i går.
Uge 3 er i gang - med intensitets- og volumenstigning. Til RIR2 i alle working sets (eller sådan cirka...)
Warm-up/Mobility + Rotator Cuff Exercises
Deficit Deadlift R120-180 Rating 0 (+2.5 kg)
Set 1 : 65.0x11 (RIR2-3)
Set 2 : 65.0x11 (RIR2)
Leg Press R120 Rating +1 (+5.0 kg)
Set 1 : 125.0x12 (RIR2-3)
Set 2 : 125.0x12 (RIR2)
Medium-Grip Bench Press R120 Rating +1 (+2.5 kg)
Set 1 : 67.5x12 (RIR2-3)
Set 2 : 67.5x10 (RIR2)
Lying Leg Curl R60 (+1 set. +15.0 lbs)
Set 1 : 90.0 lbs x12 (RIR2-3)
Set 2 : 90.0 lbs x9 (RIR2)
Set 3 : 90.0 lbs x7 (RIR2)
Extra Isolation Exercises
EZ-Bar Curl - 12x30.0 + 10x30.0 (RIR2)
Bayesian Cable Curl - 2x10x7.5
Standing Cable Rear Lateral Raise - 2x12x5.0
NEAT - Cycling
- mandag den 7. januar: 9.0 km
- tirsdag den 8. januar: 6.0 km
- onsdag den 9. januar: 6.0 km
- torsdag den 10. januar: 9.5 km
Mesocycle 1/3 (80.0% of 10RM / Rep Range 10-12)
D1 W3/5
BW: 84.7 (kcal? Cheatday i dag )
Morgenvægten sagde overraskende 84.7 kg. Jeg var helt sikkert i væskeunderskud efter at have drukket alt for lidt i går.
Uge 3 er i gang - med intensitets- og volumenstigning. Til RIR2 i alle working sets (eller sådan cirka...)
Warm-up/Mobility + Rotator Cuff Exercises
Deficit Deadlift R120-180 Rating 0 (+2.5 kg)
Set 1 : 65.0x11 (RIR2-3)
Set 2 : 65.0x11 (RIR2)
Leg Press R120 Rating +1 (+5.0 kg)
Set 1 : 125.0x12 (RIR2-3)
Set 2 : 125.0x12 (RIR2)
Medium-Grip Bench Press R120 Rating +1 (+2.5 kg)
Set 1 : 67.5x12 (RIR2-3)
Set 2 : 67.5x10 (RIR2)
Lying Leg Curl R60 (+1 set. +15.0 lbs)
Set 1 : 90.0 lbs x12 (RIR2-3)
Set 2 : 90.0 lbs x9 (RIR2)
Set 3 : 90.0 lbs x7 (RIR2)
Extra Isolation Exercises
EZ-Bar Curl - 12x30.0 + 10x30.0 (RIR2)
Bayesian Cable Curl - 2x10x7.5
Standing Cable Rear Lateral Raise - 2x12x5.0
NEAT - Cycling
- mandag den 7. januar: 9.0 km
- tirsdag den 8. januar: 6.0 km
- onsdag den 9. januar: 6.0 km
- torsdag den 10. januar: 9.5 km