Workout du 07/09/2015

Reprise du badass de Defranco pour 3 séances/semaine sur 12 semaines avec quelques ajustements...

Remplacement de la partie force par la méthode de Jim Wendler (Un peu adaptée pour coller aux semaines du badass).

Tableau Wendler

		100% = 90% du 1RM
		Week1	Week2	Week3	Week4	Week5 (deload)
Bench Press	Set 1	65% x 5	70% x 3	75% x 5	80% x 1	40% x 5
	Set 2	75% x 5	80% x 3	85% x 3	90% X 1	50% x 5
	Set 3	85% x 5+	90% x 3+	95% x 1+	100% x1+	60% x 5
Squats	Set 1	65% x 5	70% x 3	75% x 5	80% x 1	40% x 5
	Set 2	75% x 5	80% x 3	85% x 3	90% X 1	50% x 5
	Set 3	85% x 5+	90% x 3+	95% x 1+	100% x1+	60% x 5
Deadlift	Set 1	65% x 5	70% x 3	75% x 5	80% x 1	40% x 5
	Set 2	75% x 5	80% x 3	85% x 3	90% X 1	50% x 5
	Set 3	85% x 5+	90% x 3+	95% x 1+	100% x1+	60% x 5
Overhead Press	Set 1	65% x 5	70% x 3	75% x 5	80% x 1	40% x 5
	Set 2	75% x 5	80% x 3	85% x 3	90% X 1	50% x 5
	Set 3	85% x 5+	90% x 3+	95% x 1+	100% x1+	60% x 5

Rappel pour le dernier set il faut tenter un PR max rép sans JAMAIS aller jusqu'à l’échec. La dernière rép doit être dur mais elle doit passer. Ne pas tenter la rép DE TROP.

Ce qui donne pour ce WEEK1 / DAY1

UPPER BODY WORKOUT

1. Bench Press: Wendler Week 1

2. Flat DB Press: 2 x Max Reps using the same weight (Choose a weight that you can

get around 20-25 reps with on the 1st set.)

3a. Seated Overhand Grip Cable Rows: 4x15 

3b. Cable Triceps Pushdowns (straight bar): 4x15 

4a. DB Shrugs (2 Sec Holds): 3x15  (2x27,5Kg)

4b. DB Lateral Raises: 3x15 (2x7,5Kg)

5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat) : 2 sets.

Perform 10 reps of each exercise. Rest 90 sec. b/t sets. (Barre de 35Kg/40Kg)

*ab = superset