Jarot09 / Dziennik -Mistrzostwa Polski Juniorów s.77 Złoto+Srebro Superheavy

Masakra takiej sily w takim wieku to jeszcze chyba nie było :D ten wycisk powinien byc zaliczony ja tam zadnej oderwanej dupy nie widzialem

dobra dobra.

za rok ma być
250
180
320



i pierwsze miejsce w open.

szkoda tych ostatnich ciągów mało brakowało.

a na ostatnie podejście siadów moc wydaje mi się że była ale Jarot źle odmierzył stojaki i za każdym razem zahaczał i przez to się chyba źle ustawił.

dzięki raz jeszcze wszystkim

bolununek: ja bym zaliczył
ale tak szczerze mówiąc to sam jestem świadom tego że oderwałem dupe, bo kiedy usłyszałem "góra" to równocześnie z rozpoczęciem wyciskania podniosłem dupe i ją trzymałem puki do końca nie wycisnełem

więc sędziowie krótko mówiąc byli spostrzegawczy i podejście ocenili zgodnie z przepisami, więc nie miałem najmniejszych pretensji, ogólnie sędziowanie na tych zawodach oceniam baaaaaaardzo dobrze

Patryk: no te stojaki miały jakieś znaczenie, ale luzik mamy jeszcze rok czasu

i za rok to zrobie 280-190-320, wkońcu trzeba mierzyć wysoko

Zmieniony przez - Jarot09 w dniu 2008-12-02 18:36:58

Duzo juz towaru o***ales ??

Gratulacje Jarot ogromna sila
Ban him out

Zmieniony przez - Michal29 w dniu 2008-12-02 19:24:39

http://www.t-nation.com/free_online_article/sports_body_training_performance/question_of_strength_vol_47


Limited Time to Train

Q: If you only had time to train for hypertrophy three times per week, for 30 minutes each session, how would you train?

A: Well, training three times a week for hypertrophy is like trying to fart against a hurricane. You're not going to get big like that; it's more like maintenance training.

I just got back from the International Strength Symposium and the research is quite clear: The hypertrophy response is a function of volume, provided you're working with weights that are at least 70 percent of your one-rep max. Mike Mentzer is probably convulsing in his grave.

But let's say you're in med school, have a very limited amount of time, and don't want to be called "pencil neck." Here's what I'd do:

First, I'd stick to four main exercises: squat, chin, dip, and deadlift. Your nervous system would get bored of the exercises, so you'd need to use variations: snatch-grip deadlift, deadlift with a trap bar, etc. I'd vary the deadlift every six workouts.
squats

For squats: front squat, back squat, etc. For chins, varying the grip and the angle of traction should do the trick — do sternum chin-ups, for example. An alternative to dips could be dumbbell presses.

Use an A-B-A, B-A-B split. Monday and Friday one week would be squats, chins, and dips. That's your A workout. Wednesday would be deadlifts, some kind of a press, and maybe dumbbell rows. That's your B workout.

The next week you do your B workout on Monday and Friday, and your A workout on Wednesday. In the third week you're back to your original schedule.

This type of plan with these movements will at least allow you to do better than most guys in the gym who do dweebo programs they got from Muscle & Fatness with exercises like kickbacks.

dzisiaj

1)docisk 15/8/2 - dluga progresja przesuwana od ok 40% maxa

pomiedzy seriami inverted rows i unoszenie nog lezac 15/10/5


2) podrzut silowy ze zwisu 15/8/2 progresja przesuwana do ok 60% ćw 1)



3) Pompki na poreczach (ale delikatnie) 15/10/5

pomiedzy seriami unoszenie sztangielek bokiem polowiczne 15/10/5

w tym cw moga pojawic sie rozne modyfikacje, ograniczenia %-towe itp


Zmieniony przez - WODYN w dniu 2008-12-08 15:05:45

jutro(w przyszłosci moga pojawic sie modyfikacje, szczegolnie ustaleń %-towych)

1) siad przedni 15/8/2 - progresja przesuwana, nie musisz przekraczac ciezaru z WL na 15p

2) wspiecia na palce (BEZ PRZERW)
siad p + 20kg * 5p
siad p + 40kg * 5p
siad p + 60kg * 5p
siad p + 80kg * MAXXXX

3) wiosłowanie jednoracz półsztangą (chwyt na zamek) 15/10/5
progresja przesuwana
ciezar ograniczony do 75% ćw 1)
nie wliczaj gryfu


4) uginanie sztangielka z przedramieniem (i sztangielka) na płaskiej ławce ... kleknij obok ławki i oszukuj ruchem barkow w przod/tył

ruch wyjdzie tak jakby w gornej polowce z martwego punktu

bez przerw pomiedzy rekoma
lewa-prawa-lewa-prawa

tylko tyle przerwy by zwiekszyc ciezar

15/10/5

Zmieniony przez - WODYN w dniu 2008-12-08 15:07:43

coś o jajach



BCAA, Pam Anderson, and the Dominican Republic

Q: Is there a supplement-related trick to retaining muscle while on a strict fat loss program?

A: Not only can you retain muscle while losing fat, but as I talked about in the previous question, you can gain muscle. In fact, you should gain muscle if you know how to train and eat properly!

One thing to remember: If you're on a fat loss diet, you must be consuming a lot of good dietary fats. A lot of guys who don't retain muscle when dieting are basically eating too lean — egg whites and chicken breasts all day long. You need to add quality fats, and I'm not talking about a burger from McDonalds.

Dr. Mauro DiPasquale taught me a long time ago that when you go low carb to lose body fat, you still need to take in a lot of dietary fat or you won't have any success. We're talking about smart fats here like omega-3s, which can battle inflammation. You have to realize that our DNA has only evolved about .02% in the last forty thousand years, and the meat our caveman ancestors ate had much more omega-3 than the meat we eat now.

I realize how anabolic food is every time I go teach in the Dominican Republic. Last time I taught a Biosignature Modulation course in the DR, the students took my body fat Monday morning. I was at 8% and weighed 198 pounds.

Now, there's no such thing as grain-fed in the DR; they can't afford it, so cows eat grass. And if you eat a mango over there you have to eat it over a sink because it's so juicy. The eggs too are far more anabolic. They're orange and full of omega-3s, like all eggs naturally were thousands of years ago.

A DR avocado tastes like butter it's so rich in nutrients. Eating avocados over here is like eating fiberglass once you've had a DR avocado. It's like having sex with Pamela Anderson then having to have sex with Rosie O'Donnell.

Anyway, five days later, after eating only Dominican Republic foods, I weighed 209 at 6% body fat. My business partner came to finish the seminar, took one look at me and said, "What happened to you?!"

But when I work in the UK or Ireland, I lose muscle mass and put fat on almost inevitably, even though I try to eat as cleanly as possible. The quality of the food is just piss poor.

Back to your question. One of the most important supplements to take when on a calorie restricted diet is BCAAs. You need about 50 grams a day. Take it between meals.


Incredible, Edible, and Anabolic?

Q: Are whole eggs okay or should I stick to only egg whites?

A: Only dorks eat egg whites. You see these diets in the muscle magazines; they always list egg whites and oatmeal for their bullshit breakfasts. Well, if you took four Sustanons between every meal and seventeen Anadrols per hour, well, you could eat anything you wanted!

This guy might not be "natural."

A guy training naturally needs whole eggs. What about the reported health concerns? Well, the studies that showed eating eggs raised cholesterol were done by the cereal board. And back then they didn't differentiate between the types of cholesterol, so the studies were invalid. Eggs can raise cholesterol — HDL, the good cholesterol.

The only caveat with eggs is that you can become allergic to them if you eat two or three every day. I saw this when I used to run a lot of food allergy tests. Stop eating eggs for six weeks and the allergy will disappear, then you can eat twelve every five days. Hey, if you're going to have them, don't be a pansy.




http://www.t-nation.com/free_online_article/sports_body_training_performance/question_of_strength_october&cr=

15A I

1. dociskanie leżąc od deski + inverted rows + unoszenie nóg

60kg*15
80kg*15
90kg*15
100kg*15
110kg*15

2. podrzut ze zwisu

40kg*15
50kg*15
60kg*15

3. poręcze

*5
*10
*15
*15


1. bardzo lekko, mogłem dzisiaj dojść w dociskaniu do 130kg*15, ale że to pierwszy trening po przerwie to zrobiłem lekko
2. podrzut też lekko ale i tak lekka zadyszka była po serii
3. poręcze mam troche za wąskie (jak dla mnie) na siłowni więc jest to małe utrudnienie + moja waga + że nie robiłem tego od niepamiętnych czasów to nie było jakoś lekko, ale powinienem w nich szybko postępy zrobić

Zmieniony przez - Jarot09 w dniu 2008-12-09 14:53:19