Chad Walker meet squat cycle

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Balthazar
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Registrován: 26. lis 2007 22:59

Chad Walker meet squat cycle

Příspěvekod Balthazar » 5. led 2013 15:03

Rad by som dnes prispel rozpisom Chada Walkera, je na EFS webe cosi okolo 1 roka a takto nejako sa dostal na 1100+ drep. je to rozpis na 12 tyzdnov pre multiply liftera, vyzera to dost brutalne ale ocidivne mu to slape. pouzivanie reverse bandov spropagovali najma lifteri okolo Ricka Hussieho (RIP) v Big Iron Gym (takisto RIP). uvedene percenta su orientacne a zavisia vyhradne na lifterovi


slubeny rozpis


Week 1
Up to 5RM in briefs (roughly 82% of 1RM)

Week 2
Up to 1RM in briefs; then add 100 pounds and reverse band – 1 rep

Week 3
Up to 3RM in briefs (roughly 88% of 1RM)

Week 4
Up to new 1RM in briefs (should be more than in week 2)

Week 5
No squats, deload

Week 6
Full gear up to 1RM; then add 100 pounds and reverse band – 1 rep

Week 7
Full gear up to 5RM (roughly 82% of 1RM)

Week 8
Full gear up to new 1RM

Week 9
Full gear up to 3RM (roughly 88% of 1RM)

Week 10
Hit ur opener and possibly 2nd w/ reverse bands

Week 11
Deload, no squats

Week 12
Meet




co sa tyka doplnkov, uvadza len velmi vseobecne ako napr. leg curls, ab/adductors atd a trening zakoncuje treningom brucha.


prebrane z
Team EFS (2012) Programs That Work 2, p. 19-21
Stop acting like a douche, keep your mouth shut, train the right way, and win.

Knowledge is power..arm yourself


What lack in genetics, I make up for with determination and discipline.

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