Re: [閒聊] 70公斤臥推190公斤 無裝備不拱腰
: 這個人一定有喝賀寶芙，瘦瘦的沒什麼肉
: 肌肉線條也沒很誇張，真不知道哪來的力量？
: 還是他上輩子是螞蟻
他在網路上分享了他的訓練方式 一周練三天 至少四週後再測1RM
http://gravitus.co/blog/ufpwrlifter-path-to-410lb-bench-press/
轉錄一下
周一/周三
33% x 10 (warm up)
56% x 10 (warm up)
79% x 5
86% x 3
91% x 1
96% x 1
91% x 1
91% x 1
86% x 3
79% x5
周五
33% x 10 (warm up)
56% x 10 (warm up)
79% x 5
86% x 3
91% x 1
91% x 1
91% x 1
86% x 2
79% x 4
79% x 3
輔助動作(周一/三/五)
Overhead Tricep Rope Extension - 3 sets x 12-15 reps
Bodyweight Pull-Up - 3 sets x 12-15 reps
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推
05/30 14:24, , 1F
05/30 14:24, 1F
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05/30 16:01, , 2F
05/30 16:01, 2F
推
05/30 16:19, , 3F
05/30 16:19, 3F
推
05/30 16:59, , 4F
05/30 16:59, 4F
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05/30 17:14, , 5F
05/30 17:14, 5F
推
05/30 19:19, , 6F
05/30 19:19, 6F
推
05/30 19:55, , 7F
05/30 19:55, 7F
推
05/31 00:38, , 8F
05/31 00:38, 8F
推
05/31 01:04, , 9F
05/31 01:04, 9F
推
05/31 06:38, , 10F
05/31 06:38, 10F
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05/31 09:17, , 11F
05/31 09:17, 11F
推
05/31 12:11, , 12F
05/31 12:11, 12F
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05/31 13:23, , 13F
05/31 13:23, 13F
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05/31 14:21, , 14F
05/31 14:21, 14F
推
05/31 17:04, , 15F
05/31 17:04, 15F
推
06/01 00:24, , 16F
06/01 00:24, 16F
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06/01 00:25, , 17F
06/01 00:25, 17F
推
06/01 00:41, , 18F
06/01 00:41, 18F
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06/01 00:50, , 19F
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06/01 01:02, , 20F
06/01 01:02, 20F
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06/01 01:03, 21F
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06/01 01:30, 22F
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06/01 01:32, , 23F
06/01 01:32, 23F
推
06/01 01:36, , 24F
06/01 01:36, 24F
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