[問題] 力量上的增強
小魯從接觸重訓到現在算一算有三年了
當初是因為打球跳不高開始想訓練跳躍力
覺得自己進步幅度太小
想請教各位前輩
目前176/77
體指19.6
1rm
握推70
深蹲100
硬舉110
分三部分輪流練
part1 腿+肩
深蹲:40*10/60*10/70*8/70*7/80*4
腿推:100*10*2/150*8*3
肩推: 20*10*3/30*5*2
側平舉:7.5*10*2/10*10*3
part 2 胸
胸推40*10/50*10*2/55*6/60*4
斜推40*10/50*5*3/40*8
dip:自身體重5*5
夾胸:35*10/45*10*2/55*8*2
part 3 背
硬舉 60*10/70*8/80*8*3
啞鈴划船:17.5*10/25*10*4
機械划船: 35*10*2/50*10*3
二頭跟三頭結束前都會做個三組
我覺得握推的部分特別弱
練著麼久連60都還不能做滿
求各位隔空指導
謝謝
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