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
