Miki Mihajlovic

Zamrla tema?ako iko prati ovo neka gukne da ne pisem dzabe imam par treninga i nedoumica...

Iscrpeo sam tako reci sve prihvatljive kombinacije treninga,pa ako bi neko mogao da mi preporuci neki trening za ovo toplo vreme?

pa ovaj najverovatnije koristi anabolike.Jel zna neko da mi kaze ukratko kako da povecam tezine na cucnju?Jel da se drzim osnovnog treninga ili treba vise da forsiram cucanj i ostale vezbe za noge?

Imas u drugoj temi westside sistem koji koristi Siki pa probaj po njemu da treniras.

pa ovaj najverovatnije koristi anabolike.Jel zna neko da mi kaze ukratko kako da povecam tezine na cucnju?Jel da se drzim osnovnog treninga ili treba vise da forsiram cucanj i ostale vezbe za noge?

Decko je tek napunio 18 godina,a evo kolike tezine dize!!!On sam tezi 120kg!
Brutalno!

http://www.youtube.com/watch?v=jEi6sIAC5Xg&eurl=http://www.powerliftingwatch.com/node/10802

http://www.youtube.com/watch?v=hZ7P6dM1foY&eurl=http://www.powerliftingwatch.com/node/10802

http://www.youtube.com/watch?v=k7peiAaDMrU&eurl=http://forum.bodybuilding.com/showthread.php?t=114859501
Dobar potencijal!!!

Tacno tako!!!!

da se najezis....

http://www.youtube.com/watch?v=yX1gtLeAQYo


http://www.youtube.com/watch?v=kvKSoFXo6Kk&feature=related



"Power Unlimted" The POWERLFITING Movie

Evo malo motivacionog treninga za sve nas:

http://www.youtube.com/watch?v=37iDRVF8m1s&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=90726&tid=

brate meni ovo izgleda ko fabrika dizaca tegova hehe
takva nama teretana treba.....
ali za motivaciju dusu dalo...

Evo malo motivacionog treninga za sve nas:

http://www.youtube.com/watch?v=37iDRVF8m1s&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=90726&tid=

Ovaj Killerstrenght mi deluje dosta dobro mada licno nikad nisam praktikovao takve treninge.

Sto se tice overloada ne bih znao reci koliko opterecenje staviti, naravno da podrayumeva asistenciju.

Moze li mi neko pojasniti posto sam dosao u posed programa koji u sebi sadrzi stavku npr. squat overload x 3?Pa sada me zanima koliko opterecenje staviti u procentima kako izvesti i predpostavljam da to podrazumeva asistenciju?

Moze li par pojasnjenja vezano za ovaj program,malo mi konfuzno...hvala.Evo ga  i killer strenght.Molio bih vase komentare na isti.
Squat Workout

      Squats
          o Week 1: 60% of ORM for 3 sets of 8 reps
          o Week 2: 65% of ORM for 3 sets of 6 reps
          o Week 3: 70% of ORM for 3 sets of 5 reps
          o Week 4: 75% of ORM for 3 sets of 4 reps
          o Week 5: 80% of ORM for 3 sets of 3 reps
          o Week 6: 85% of ORM for 2 sets of 2 reps
          o Week 7: 90% of ORM for 1 set of 1 rep

      Barbell shrugs - 4 sets 10 reps
      Leg Press - 4 sets 10, 8, 6, 6 reps
      Wide stance smith squat - 3 sets 6 reps
      Leg extension - 3 sets 10 reps
      Leg curl - 3 sets 10 reps

Click here for printable workout log!

Deadlift Workout

      Squat - (light) 12 reps, 10 reps, 8 reps (pyramid up with weight)
      Deadlift
          o Week 1: 60% of ORM for 3 sets of 8 reps
          o Week 2: 65% of ORM for 3 sets of 6 reps
          o Week 3: 70% of ORM for 3 sets of 5 reps
          o Week 4: 75% of ORM for 3 sets of 4 reps
          o Week 5: 80% of ORM for 3 sets of 3 reps
          o Week 6: 85% of ORM for 2 sets of 2 reps
          o Week 7: 90% of ORM for 1 set of 1 rep

      Barbell shrugs - 4 sets 10 reps
      Bent over rows - 4 sets 10, 8, 6, 6 reps
      Seated rows - 3 sets 8 reps
      Pulldowns in front - 3 sets 8 reps
      One arm dumbbell rows - 3 sets 8 reps

Click here for printable workout log!

Bench workout #1 (Heavy chest)

      Bench Press
          o Week 1: 60% of ORM for 3 sets of 8 reps
          o Week 2: 65% of ORM for 3 sets of 6 reps
          o Week 3: 70% of ORM for 3 sets of 5 reps
          o Week 4: 75% of ORM for 3 sets of 4 reps
          o Week 5: 80% of ORM for 3 sets of 3 reps
          o Week 6: 85% of ORM for 2 sets of 2 reps
          o Week 7: 90% of ORM for 1 set of 1 rep

      Close-grip bench press - 4 sets 10 reps
      Incline Bench Press - 4 sets 6 reps
      Dips - 3 sets 10 reps
      Dumbbell shoulder press - 4 sets 8 reps
      Triceps Pushdown - 4 sets 8 reps

Click here for printable workout log!

Bench Workout #2 (Light chest)

      Bench Press - 3 sets 10 reps
      Incline Bench Press - 3 sets 10 reps
      Barbell shoulder press - 3 sets 8 reps (Behind neck); 3 sets 8 reps (In front)
      Side lateral raises - 3 sets 8 reps
      Nose breakers - 4 sets 8 reps
      Pushdowns - 4 sets 8 reps

Click here for printable workout log!

Now, you've just completed the first half of the fourteen week cycle. You're ready for the second half. The only difference is the percentages on your three major lifts, all other exercises, sets, and reps all remain the same.

Here is the second half percentages:

    * Week 1: 70% of ORM for 3 sets of 8 reps
    * Week 2: 75% of ORM for 3 sets of 6 reps
    * Week 3: 80% of ORM for 3 sets of 5 reps
    * Week 4: 85% of ORM for 3 sets of 4 reps
    * Week 5: 90% of ORM for 3 sets of 3 reps
    * Week 6: 95% of ORM for 2 sets of 2 reps
    * Week 7: 100% of ORM for 1 set of 1 rep

So, here is how you should break down the days in which you train:

      Sunday is squat day.
      Tuesday is Bench #1 (heavy) day.
      Thursday is Deadlift day.
      Friday is Bench #2 (light) day.

The cycle starts over on Sunday.

Evo jedan trening koji sam preuzeo sam exyufitnes foruma

Jim Wendler's 5/3/1

One mesocycle lasts 16 workouts, or a little over 5 weeks.

Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.

Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance

Wendler recommends 3 workouts per week. Example:
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. ...

Optionally there is a second, less intensive, loading parameter:
Wave 1. Warmup, 65%x5, 75%x5, 85%x5
Wave 2. Warmup, 70%x3, 80%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5

Substitutions

The main lifts can be substituted with variations (typically in subsequent mesocycles):
Squat - box squat, squat with bands, front squat, etc.
Bench press - board press, floor press, incline, etc.
Deadlift - rack pulls, deficit DL, etc.
Military press - push press, incline press, etc.

Assistance Work

Assistance work depends on your goals:
Base - just do the main lifts
Strength - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps

Here is the "Strength" template assistance work from the book:

Squat Day

Squat: 5x10x50%
Lug Curls: 5x10

Bench Press Day

Bench Press: 5x10x50%
DB Rows: 5x10

Deadlift Day

Deadlift: 5x8x50%
Hanging Leg Raises: 5x12

Mil. Press Day

Mil. Press: 5x10x50%
Chins: 5 sets to failure.

for the next mesocycle add 10lbs to squats and dead calculated max, 5lb to bench.

nije li nabacaj suvise rizican?sto ne proba sa killer strenght programom,ili nekim sto sam ja naveo...sasvim mislim da su solidni za ametere kao sto smo mi...mislim ja i mozda on.

Pa kazem da mu za pl ne trebaju nabacaj i trzaj i da taj trening prilagodi sebi.

Napisi u ovoj temi taj kiler strenght program.

nije li nabacaj suvise rizican?sto ne proba sa killer strenght programom,ili nekim sto sam ja naveo...sasvim mislim da su solidni za ametere kao sto smo mi...mislim ja i mozda on.