BLOC 1

EXTERNAL FACTORS TO TAKE CARE OF

1) Dormire minimo 7 ore idealmente 8 ore
2) Bere tanto e spesso soprattutto le ore prima dell'allenamento
3) Mangiare minimo 220g di proteine al giorno
TECHNIQUE FOCUS
SQUAT
Gomiti sotto al bilanciere, bracing (video)
BENCH PRESS

DEADLIFT

General informations :
Ti invio un vocale piuttosto che scrivere tutto qui !

Rate of perceived effort = How many reps are left in the tank (RIR) during sets. On singles i see it more about how it felt instead of how man
RPE SETS SINGLES
1à5 Really low effort/warm up
6 I can do 4 more reps at the end of the set
6.5
7 I can do 3 more reps at the end of the set
7.5
1ST ATTEMPT
8 I can do 2 more reps at the end of the set
8.5
2ND ATTEMPT
9 I can do 1 more rep at the end of the set
9.5
3RD ATTEMPT
10 I have nothing left. Maximal effort
Back off en %Auto regulation work based on top set of the day.
You just have to calculate the drop load pourcentage like it's shown below :
Ex: High Bar Squat :
Top Set: x4@8 Back off : 3x4 -15%
Mettons que le top set soit un 4x150kg, le back off sera alors de 150x0,85 (100% - 15%) =127.5kg
AMRAP As Many Reps As Possible
 If an RPE is asked do as many reps as possible to reach the prescribed RPE
Comp. Competition standard (movement pattern, equipement etc)
Contralateral Weight held in the hand opposite the working leg
Ipsilateral Weight held in the hand on the same side of the working leg
Heel elevated1/2cm plate placed under the heel
Full ROM Full/maximal range of motion (mean on pulls shoulder must protract and retract as an exemple)
 ATHLETE :
1RM OF REFERENCE :
SQUAT 240
BENCH PRESS 157.5
DEADLIFT 293

about how it felt instead of how many reps you can do.
SINGLES

1ST ATTEMPT

2ND ATTEMPT

3RD ATTEMPT

(100% - 15%) =127.5kg

PE

tract as an exemple)
DAY 1 EXERCISE SETS REPS RPE
HIGH BAR SQUAT 1 6
1 6 SUB6 - 145/155
1 6 6 - 155/165
1 6 6/7 - 160/170
CLOSER GRIP BENCH PRESS 4 5 6/7 - 107.5/117.5
PANCA MANUBRI 3 AMRAP
MILITARY MANUBRI 3 12 ALTO
FRENCH PRESS 4 12 ALTO
TRICEPS PUSHDOWN CORDA 3 20 ALTO
Training notes :
DAY 2 EXERCISE SETS REPS RPE
COMP. DEADLIFT 1 3 6 - 230/245
3 3
COMP. BENCH PRESS 1 3 6 - 115/122.5
4 6
LEG PRESS 4 15 ALTO
1 ARM REMATORE MANUBRIO 4 AMRAP ALTO
LAT PULLDWON PRESA NEUTRA 3 12 ALTO
FACEPULL 3 20 ALTO
Training notes :
DAY 3 EXERCISE SETS REPS RPE
BELTLESS+SLEEVELESS SQUAT 3 4
COMP. BENCH PRESS 1 1 6 - 127.5/137.5
5 4
DIPS AMRAP 8MIN ALTO
PANCA MANUBRI PRESA NEUTR 3 AMRAP ALTO
TRAZIONI ZAVORRATE 4 8 ALTO
MEADOWS ROWS 3 12 ALTO
FRENCH PRESS 4 12 ALTO
Training notes :
DAY 4 EXERCISE SETS REPS RPE
COMP. SQUAT 1 2 6 - 190/205
3 8
3CT BENCH PRESS 1 1 6.5 - 117.5/127.5
2CT BENCH PRESS 3 3
ROMANIAN DEADLIFT 4 10 6/7
LEG CURL SEDUTO 3 20 ALTO
PULLEY PRESA PRONA 3 12 ALTO
Training notes :
 LOAD REST
145 5'
150 5'
155 5'
160 5'
107,5x5,117.5x5x3s 3/5'
30KG, 15, 14,13 1/2'
20kg, 12,12,12 1/2'
30kg, 12,12,12,12 1/2'
30kg, 20, 18, 16 1/2'

LOAD REST
235 5'
235 3/5'
122.5 5'
115 3/5'
180, 4x15 1/2'
30KG, 20,18,14,12 1/2'
50, 3x12 1/2'
35, 3x20 1/2'

LOAD REST
145 3/5'
137.5 5'
125 3/5'
55 reps
30KG, 11,10,9 1/2'
10kg, 4sx8 1/2'
30kg,3sx12 1/2'
35kg, 4sx12 1/2'

LOAD REST
200 5'
160 3/5'
127.5 5'
120 3/5'
100,110 3sx10 3/5'
15kg 1/2'
60kg 1/2'
DAY 1 EXERCISE SETS REPS RPE
HIGH BAR SQUAT 1 6
1 6 SUB6 - 150/160
1 6 6 - 160/170
1 6 7 - 165/175
CLOSER GRIP BENCH PRESS 4 5 7 - 112.5/122.5
PANCA MANUBRI 3 AMRAP
MILITARY MANUBRI 3 12 ALTO
FRENCH PRESS 4 12 ALTO
TRICEPS PUSHDOWN CORDA 3 20 ALTO
Training notes : squat benissimo, panca meh
DAY 2 EXERCISE SETS REPS RPE
COMP. DEADLIFT 1 3 7 - 240/260
3 3
COMP. BENCH PRESS 1 3 7 - 120/130
4 6
LEG PRESS 4 15 ALTO
1 ARM REMATORE MANUBRIO 4 AMRAP ALTO
LAT PULLDWON PRESA NEUTRA 3 12 ALTO
FACEPULL 3 20 ALTO
Training notes : stacco rpe un po' basso forse. Panca ultima serie del 4x6 rpe 10
DAY 3 EXERCISE SETS REPS RPE
BELTLESS+SLEEVELESS SQUAT 3 4
COMP. BENCH PRESS 1 1 7 - 135/145
5 4
DIPS AMRAP 8MIN ALTO
PANCA MANUBRI PRESA NEUTR 3 AMRAP ALTO
TRAZIONI ZAVORRATE 4 8 ALTO
MEADOWS ROWS 3 12 ALTO
FRENCH PRESS 4 12 ALTO
Training notes : panca un po' imprecisa al petto tentando di velocizzare discesa. Fastid
DAY 4 EXERCISE SETS REPS RPE
COMP. SQUAT 1 2 7 - 195/210
3 8
3CT BENCH PRESS 1 1 7.5 - 125/135
2CT BENCH PRESS 3 3
ROMANIAN DEADLIFT 4 10 7
LEG CURL SEDUTO 3 20 ALTO
PULLEY PRESA PRONA 3 12 ALTO
Training notes : ultima serie di squat da 7. Singola panca rpe un poco più alto. Fastidio
 LOAD REST
150 5'
160 5'
170 5'
175 5'
122.5,120,117.5,115 3/5'
30kgx15,14,12 1/2'
22.5kgx12/20kgx2sx12 1/2'
40kgx3sx12,1sx10 1/2'
20kg 1/2'

LOAD REST
250 5'
235 3/5'
130 5'
117.5 3/5'
190 1/2'
30kgx20,15,15,12 1/2'
50kgx12, 60kgx2sx12 1/2'
1/2'
erie del 4x6 rpe 10
LOAD REST
150 3/5'
145 5'
127.5 3/5'
66reps
30kgx10,10,10 1/2'
10kg 1/2'
25kgx3sx12 1/2'
40x12,35x12,12,10 1/2'
locizzare discesa. Fastidio erettori, circa metà schie
LOAD REST
210 5'
165 3/5'
135 5'
122.5 3/5'
120,130,140,130 3/5'
15kgx20,20,15 1/2'
60kg 1/2'
n poco più alto. Fastidio schiena contenuto
DAY 1 EXERCISE SETS REPS RPE
HIGH BAR SQUAT 1 6
1 6 6 - 155/165
1 6 7 - 165/175
1 6 8 - 172.5/182.5
CLOSER GRIP BENCH PRESS 4 5 8 - 117.5/127.5
PANCA MANUBRI 3 AMRAP
MILITARY MANUBRI 3 12 ALTO
FRENCH PRESS 4 12 ALTO
TRICEPS PUSHDOWN CORDA 3 20 ALTO
Training notes : primo allenamento post vaccino, molto stanco
DAY 2 EXERCISE SETS REPS RPE
COMP. DEADLIFT 1 3 8 - 250/270
3 3
COMP. BENCH PRESS 1 3 7.5 - 125/135
4 6
LEG PRESS 4 15 ALTO
1 ARM REMATORE MANUBRIO 4 AMRAP ALTO
LAT PULLDWON PRESA NEUTRA 3 12 ALTO
FACEPULL 3 20 ALTO
Training notes : panca tripla rpe TROPPO alto. 4x6 NON chiuso, ultime due con 115
DAY 3 EXERCISE SETS REPS RPE
BELTLESS+SLEEVELESS SQUAT 3 4
COMP. BENCH PRESS 1 1 8 - 137.5/147.5
5 4
DIPS AMRAP 8MIN ALTO
PANCA MANUBRI PRESA NEUTR 3 AMRAP ALTO
TRAZIONI ZAVORRATE 4 8 ALTO
MEADOWS ROWS 3 12 ALTO
FRENCH PRESS 4 12 ALTO
Training notes : 5x4 NON chiuso. Fatta l'ultima serie con 125
DAY 4 EXERCISE SETS REPS RPE
COMP. SQUAT 1 2 8 - 205/220
3 8
3CT BENCH PRESS 1 1 8.5 - 130/140
2CT BENCH PRESS 3 3
ROMANIAN DEADLIFT 4 8 7
LEG CURL SEDUTO 3 20 ALTO
PULLEY PRESA PRONA 3 12 ALTO
Training notes :
 LOAD REST
155 5'
165 5'
175 5'
180 5'
117.5 3/5'
30kgx16,14,12 1/2'
20kg 1/2'
40kgx12,12. 35kgx12,12 1/2'
25kgx20,18,15 1/2'

LOAD REST
270 5'
235 3/5'
135 5'
120 3/5'
200 1/2'
30kgx20,16,12,12 1/2'
60x12,10,8 1/2'
1/2'
o, ultime due con 115
LOAD REST
155 3/5'
145 5'
130 3/5'
55
12,10,10 1/2'
10,10,10,5 1/2'
25 1/2'
35 1/2'

LOAD REST
220 5'
170 3/5'
137.5 5'
125 3/5'
150,160,140,140 3/5'
20kgx20,15,15 1/2'
60kg 1/2'
DAY 1 EXERCISE SETS REPS RPE
HIGH BAR SQUAT 1 6
1 6 6.5 - 160/170
1 6 7.5 - 170/180
1 6
CLOSER GRIP BENCH PRESS 4 5 8 - 120/130
PANCA MANUBRI 3 AMRAP
MILITARY MANUBRI 3 12 ALTO
FRENCH PRESS 4 12 ALTO
TRICEPS PUSHDOWN CORDA 3 20 ALTO
Training notes :
DAY 2 EXERCISE SETS REPS RPE
COMP. DEADLIFT 1 3 9 - 260/280
3 3
COMP. BENCH PRESS 1 3 8.5 - 130/140
4 6
LEG PRESS 4 15 ALTO
1 ARM REMATORE MANUBRIO 4 AMRAP ALTO
LAT PULLDWON PRESA NEUTRA 3 12 ALTO
FACEPULL 3 20 ALTO
Panca 3x6 120, 1x6 115. Stacco terza rep mancata: blocco psicologico
DAY 3 EXERCISE SETS REPS RPE
BELTLESS+SLEEVELESS SQUAT 3 4
COMP. BENCH PRESS 1 1 9 - 147.5+
5 4
DIPS AMRAP 8MIN ALTO
PANCA MANUBRI PRESA NEUTR 3 AMRAP ALTO
TRAZIONI ZAVORRATE 4 8 ALTO
MEADOWS ROWS 3 12 ALTO
FRENCH PRESS 4 12 ALTO
Panca 4x4 130, 125x4
DAY 4 EXERCISE SETS REPS RPE
COMP. SQUAT 1 2 9 - 215+
3 8
3CT BENCH PRESS 1 1 7.5 - 125/135
2CT BENCH PRESS 3 3
ROMANIAN DEADLIFT 4 6 7
LEG CURL SEDUTO 3 20 ALTO
PULLEY PRESA PRONA 3 12 ALTO
Training notes :
 LOAD REST
160 5'
170 5'
180 5'
-10% 5'
120,125,130,125 3/5'
16, 14,13 1/2'
22.5x12,10,8 1/2'
40x12,45x12,10, 40x12 1/2'
30x15,25x15,15 1/2'

LOAD REST
280x2 5'
220 3/5'
135 5'
122.5 3/5'
210 1/2'
20,14,12,10 1/2'
50 1/2'
1/2'
ologico
LOAD REST
160 3/5'
147.5 5'
132.5 3/5'
72reps
12,10,10 1/2'
10kg 3x8, 5kg 8 1/2'
25x12, 27.5x2sx12 1/2'
40kg 1/2'

LOAD REST
225 5'
175 3/5'
130 5'
120 3/5'
170,180,170,160 3/5'
1/2'
60x12, 70x2sx12 1/2'
 GENERAL WARM UP
5MIN LOW IMPACT CARDIO IF NEEDED
FOAM ROLLER/MASSAGE
SQUAT MOVE PREP
BULGARIAN SPLIT SQUAT 1/2 10/12
ROWING 1 ARM 10KG 1/2 10/12
DEADBUG 1 10 respirazioni

BENCH PRESS MOVE PREP

FOAM ROLLER SCHIENA E DORSALI
PULLEY PRESA PRONA 1 15
BAND PULL APART 1 15
PUSH UPS CON PROTRAZIONE 2 10

DEADLIFT MOVE PREP

LAT PULLDOWN 1 20
RDL 60KG 1 15
ARM UP

E PREP

respirazioni

MOVE PREP

VE PREP
BLOC 1 COACHING SUIVI COMPLET - DATA TRAC
DIET BODYWEIGHT
OBJECTIF -->
KCAL: PROTEINS CARBS FATS
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LET - DATA TRACKING
SLEEP ACTIVITY STRESS
8/9H 1/10

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