Re: Fortysomething PLer
: 30. jan 2019, 15:04
Renaissance Periodization's PL Hypertrophy Training Template
Mesocycle 1/3 (80.0% of 10RM / Rep Range 10-12)
D3 W5/5 - Deload
BW: 85.1 kg (3.200 kcal)
Warm-up/Mobility + Rotator Cuff Exercises
Deficit Deadlift R60 (-1 set. -7.5 kg. Jeg huskede forkert og løftede 60.0 kg i stedet for 30.0 kg efter deload-planen. Det går nok)
Set 1 : 60.0x6 (½ reps of Week 1)
Set 2 : 60.0x6 (½ reps of Week 1)
Leg Press R60 (-2 sets. -50.0 kg)
Set 1 : 80.0x6 (½ reps of Week 1)
Set 2 : 80.0x6 (½ reps of Week 1)
Dumbbell Chest-Supported Row R60 (-1 set. -8.0 kg)
Set 1 : 5.0x6 (½ reps of Week 1)
Set 2 : 5.0x6 (½ reps of Week 1)
Seated Dumbbell Overhead Press R60 (-1 set. -7.0 kg)
Set 1 : 12.0x6 (½ reps of Week 1)
Set 2 : 12.0x6 (½ reps of Week 1)
Extra Isolation Exercises
EZ-Bar Curl - 2x6x20.0 (-12.5 kg)
NEAT - Cycling
- søndag den 27. januar: 9.5 km
- mandag den 28. januar: 6.0 km
- onsdag den 30. januar: 6.5 km
Mesocycle 1/3 (80.0% of 10RM / Rep Range 10-12)
D3 W5/5 - Deload
BW: 85.1 kg (3.200 kcal)
Warm-up/Mobility + Rotator Cuff Exercises
Deficit Deadlift R60 (-1 set. -7.5 kg. Jeg huskede forkert og løftede 60.0 kg i stedet for 30.0 kg efter deload-planen. Det går nok)
Set 1 : 60.0x6 (½ reps of Week 1)
Set 2 : 60.0x6 (½ reps of Week 1)
Leg Press R60 (-2 sets. -50.0 kg)
Set 1 : 80.0x6 (½ reps of Week 1)
Set 2 : 80.0x6 (½ reps of Week 1)
Dumbbell Chest-Supported Row R60 (-1 set. -8.0 kg)
Set 1 : 5.0x6 (½ reps of Week 1)
Set 2 : 5.0x6 (½ reps of Week 1)
Seated Dumbbell Overhead Press R60 (-1 set. -7.0 kg)
Set 1 : 12.0x6 (½ reps of Week 1)
Set 2 : 12.0x6 (½ reps of Week 1)
Extra Isolation Exercises
EZ-Bar Curl - 2x6x20.0 (-12.5 kg)
NEAT - Cycling
- søndag den 27. januar: 9.5 km
- mandag den 28. januar: 6.0 km
- onsdag den 30. januar: 6.5 km