{"id":1157,"date":"2014-03-04T11:12:52","date_gmt":"2014-03-04T10:12:52","guid":{"rendered":"https:\/\/www.muscle-zone.pl\/blog\/?p=1157"},"modified":"2014-03-04T11:12:52","modified_gmt":"2014-03-04T10:12:52","slug":"28-02-2014-phul-training-power-dol-ciala","status":"publish","type":"post","link":"https:\/\/www.muscle-zone.pl\/blog\/28-02-2014-phul-training-power-dol-ciala\/","title":{"rendered":"28.02.2014 – PHUL Training | POWER D\u00f3\u0142 Cia\u0142a"},"content":{"rendered":"

Niniejszy wpis dotyczy hardcorowego treningu POWER do\u0142u cia\u0142a !<\/p>\n

[quote]D\u00d3\u0141 SI\u0141A<\/span><\/b><\/p>\n

* Przysiad [3-4 x 3-5]<\/b>
\n* Martwy Ci\u0105g [3-4 x 3-5]<\/b>
\n* Wypychanie nogami na maszynie [3-5 x 10-15]<\/b>
\n* Uginanie n\u00f3g le\u017c\u0105c [3-4 x 6-10]<\/b>
\n* Wspi\u0119cia na palce [4 x 6-10]<\/b>[\/quote]<\/p>\n

Przed treningiem do\u0142u zawsze (OBOWI\u0104ZKOWO) ma miejsce mobilizacja dolnych partii cia\u0142a, niestety tym razem po\u015bwi\u0119ci\u0142em temu elementowi zaledwie 5-7 min, z nie jak zwykle ~15min, za szybko zacz\u0119\u0142o mi si\u0119 wydawa\u0107, \u017ce ju\u017c jestem rozgrzany co prze\u0142o\u017cy\u0142o si\u0119 w gorsz\u0105 technik\u0119 w pierwszym-g\u0142\u00f3wnym \u0107wiczeniu - tylnych przysiadach.<\/p>\n

Postawi\u0142em sobie za cel 127,5kg x 5 w ostatniej serii (tydzie\u0144 temu 125kg x 6) jednak cel uleg\u0142 zmianie w trakcie serii rozgrzewkowych - 130kg x 3 - tyle chcia\u0142em przysi\u0105\u015b\u0107, a jak si\u0119 sko\u0144czy\u0142o ? To wida\u0107 na VIDEO i w poni\u017cszej rozpisce \ud83d\ude09<\/p>\n

60kg x 10 - 70kg x 5 - 80kg x 5 - 90kg x 5 - 100kg x 5 - 110kg x 5 - 120kg x 5 - 125kg x 2 - 127,5kg x 2 - 130kg x 5+1<\/span> - 80kg x 10 - 50kg x 20 \ud83d\ude00<\/p>\n

Teoretycznie dropserie nie powinny mie\u0107 miejsca w dzie\u0144 POWER\/SI\u0141Y, ale gdy asekuruje Seba - nie ma innej mo\u017cliwo\u015bci %-).
\nUczucie gdy Twoje nogi trz\u0119s\u0105 si\u0119 jak Golf I w dieslu w momencie odk\u0142adania sztangi na stojak jest BEZCENNE \ud83d\ude42<\/p>\n

Po przysiadach czeka\u0142 mnie ci\u0119\u017cki martwy ci\u0105g..kt\u00f3rego po powy\u017cszej masakrze si\u0119 obawia\u0142em, ale nie by\u0142o tragedii \ud83d\ude42<\/p>\n

60kg x 5 - 80kg x 5 - 100kg x 5 - 120kg x 5 - 140kg x 5 - 150kg x 5 - 155kg x 2 - 160kg x 4 - 165kg x 2<\/p>\n

Pozosta\u0142e 3 \u0107wiczenia to ju\u017c by\u0142 ostry kat \ud83d\ude42<\/p>\n

WATCH IN HD:<\/strong>
\n[youtube url=\"http:\/\/www.youtube.com\/watch?v=TynjmLbCzXg\" width=\"560\" height=\"315\"]
\nBezpo\u015brednio po treningu spo\u017cywam standardowo kleik ry\u017cowy z od\u017cywk\u0105 bia\u0142kow\u0105, wyszed\u0142 mi \u015bwietny mix smakowy po po\u0142\u0105czeniu:
\nON 100% Whey Gold Standard - COOKIES AND CREAM<\/a><\/strong>
\n+<\/strong>
\nSCITEC 100% Whey Protein - CZEKOLADA<\/a><\/strong><\/p>\n

\"mieszbial\"<\/a><\/p>\n

Po treningu kr\u00f3lewski posi\u0142ek \ud83d\ude42
\nBataty pieczone + indyk + kalafior:<\/p>\n

\"POTR-BATKALIND\"<\/a><\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Niniejszy wpis dotyczy hardcorowego treningu POWER do\u0142u cia\u0142a ! [quote]D\u00d3\u0141 SI\u0141A * Przysiad [3-4 x 3-5] * Martwy Ci\u0105g [3-4…<\/p>\n","protected":false},"author":65,"featured_media":1161,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,4],"tags":[],"yoast_head":"\n28.02.2014 - PHUL Training | POWER D\u00f3\u0142 Cia\u0142a - Muscle-Zone Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.muscle-zone.pl\/blog\/28-02-2014-phul-training-power-dol-ciala\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"28.02.2014 - PHUL Training | POWER D\u00f3\u0142 Cia\u0142a - Muscle-Zone Blog\" \/>\n<meta property=\"og:description\" content=\"Niniejszy wpis dotyczy hardcorowego treningu POWER do\u0142u cia\u0142a ! 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