Diário do gato de Schrödinger: LPO, powerlifting e umas paradinhas boribildi
Algumas marcas:
Exercícios Principais
Snatch 90kg
C&J 114kg
Back squat 3x160@10 (174kg)
Bench press 140kg
Deadlift (sumo) 3x180kg@8 (~209kg)
Outros Exercícios
Front squat 140kg
Pause back squat 2x140kg@9 (~152kg)
Power jerk 120kg
Push Press 120kg
Press 90kg
Clean deadlift 180kg
Clean 120kg
Power clean 110kg
Power snatch 80kg
Muscle snatch 75kg
Squat Jerk 85kg (?)
Snatch Balance 9
Dicas do Mike Israetel:
(Percebam que os pontos em negrito coadunam com o recomendado no tópico Qual o volume ótimo pra hipertrofia?)
General recommendations for hypertrophy training:
1.) Volume:
15-25 working sets per muscle group per week
* Make sure to start on the very low end of what you can recover from (MRV)
2.) Frequency:
2-4 days per muscle group per week
* Higher frequencies for smaller muscle groups, lower for larger one
