Тренировка Н23-Мб1-СрТб

До тренировки:Давление 136/85, пульс 68, вес 102.4 кг (Минимальное давление, пульс и вес: 129/79, 59, 100.7)

Тренировка Н23-Мб1-СрТб

Н23 -- 23-я неделя домашних тренировок
Мб1 -- Большой месяц №1
СрТб -- Средняя неделя, Большая тренировка

1. Подтягивания на перекладине прямым хватом
Без отягощения.
10,7,6,5,4,2 = 34 за тренировочный день (Рекордное количество за тренировочный день: 35)
Амплитуда: 67 см
Работа: =102.4*34*0.67 = 2332.67 (Рекордная работа: 4757.07)

2. Отжимания от пола
25,20,20,20,20 = 105 за тренировочный день (Рекордное количество за тренировочный день: 130)
Амплитуда: 50 см
Работа: =0.6*102.4*105*0.50 = 3225.6, (Рекордная работа: 3974.10)

3. Жим Нины двумя руками телом вверх
18,20 = 38 за тренировочный день (Рекордное количество за тренировочный день: 29)
Амплитуда: 68 см
Работа: =16*38*0.68 = 413.44 (Рекордная работа: 677.28)

4. Доброе утро с Ниной
Взять гирю за ручку обеими руками и положить на спину так, чтобы ее тело лежало на лопатках. Медленно наклоняйтесь вперед, не сгибая спины. Ноги прямые, при наклоне таз надо отводить назад, голову не опускать.
20 за тренировочный день (Рекордное количество за тренировочный день: 17)
Амплитуда: 50 см
Работа: =16*20*0.5 = 160.0 (Рекордная работа: 128.0)

5. Рывок Нины двумя руками
Исходное положение — ноги врозь. Взять гирю за ручку обеими руками. Приподняв гирю от пола, сделайте замах между ногами и, энергично выпрямляя спину, прямыми руками выбросьте ее вверх над головой. При этом можно сделать полуприсед.
20 за тренировочный день (Рекордное количество за тренировочный день: 17)
Амплитуда: 205 см
Работа: =16*20*2.05 = 656.0 (Рекордная работа: 1376.0)

6. Силовой подъём Нины двумя руками над головой
И. п.— ноги врозь (пошире). Взять гирю за ручку обеими руками хватом сверху. Энергичным движением спины и рук поднять гирю вверх над головой телом гири вниз. Старайтесь, чтобы гиря поднималась вверх перпендикулярно полу и проходила ближе к туловищу. Опускайте гирю мягко, сгибая ноги и туловище
20 за тренировочный день (Рекордное количество за тренировочный день: 40)
Амплитуда: 215 см
Работа: =16*20*2.15 = 688.0 (Рекордная работа: 1548.0)

7. Аэробика
Пробежка 1.8 км, часть которой занимала ходьба, потом поднялся по ступенькам на 11-й этаж перешагиванием через ступеньку.

8. Толчок Нины и Зины
8 подходов, после каждого подхода отдыхал, пока пульс не опускался до 120
2*11,2*10,2*9,2*8 = 76 повторений (Рекордное количество повторений: 68)
Амплитуда: 78 см - непосредственно толчок, 140 см - поднятие гирь в исходное положение перед толчком
Время выполнения: 19.5 мин
Работа: =(16+20)*(76*0.78+8*1.40) = 2537.28 (Рекордная работа: 2312.64)
Интенсивность: =2537.28/19.5 = 130.12 (Рекордная интенсивность: 165.6)

9. Рывок Нины
5 подходов, после каждого подхода отдыхал, пока пульс не опускался до 120.
1*9,1*10,1*11,1*10,1*9 = 49 повторений (Рекордное количество повторений: 59)
Амплитуда: 205 см
Время выполнения: 14.5 мин
Работа: =16*49*2*2.05 = 3214.4 (Рекордная работа: 3870.4)
Интенсивность: =3214.4/14.5 = 221.68 (Рекордная интенсивность: 238.54)

12. Пресс: Обычные скручивания, лежа на спине: 3 х 40

Общая работа на тренировке: =2332.67+3225.6+413.44+160.0+656.0+688.0+2537.28+3214.4 = 13227.39 (Рекордная работа: 12716.85)

Аэробная статистика тренировки:

Общее время тренировки: 01:56:26 (Рекордное время тренировки: 02:22:44)
Средний пульс за тренировку: 133 (Рекордный средний пульс: 137)
Максимальный пульс за тренировку: 170 (Рекордный максимальный пульс: 185)
Килокалорий за тренировку: 1109 (Рекордная затрата килокалорий на тренировке: 1251)
Процент жира из потраченных килокалорий на тренировке: 18
Время нахождения в зоне 3: 00:29:21 (Рекордное время нахождения в зоне 3: 00:41:00)
Время нахождения в зоне 2: 00:39:05 (Рекордное время нахождения в зоне 2: 00:42:39)
Время нахождения в зоне 1: 00:45:04 (Рекордное время нахождения в зоне 1: 01:30:53)]

Результат тренировки: Улучшение специальной и общей выносливости

На сегодняшней тренировке установлен личный рекорд в толчке гирь 16 кг + 20 кг - 78 повторений за тренировку, а также установлена новая рекордная общая работа за тренировку: 13227.39

Рекорд в толчке: гири 16 кг + 20 кг = 11 повторений
Рекорд в рывке: гиря 16 кг = 15 повторений

FORGET "BODYPART" TRAINING

FORGET "BODYPART" TRAINING

by Bob Whelan

Most guys who train "bodyparts" (not the whole body) confuse “training” with “going to the gym.” They somehow believe that by going into a building called “the gym” they will get bigger and stronger. They rarely talk about intensity or how hard they work, but about being in a building. They brag about how long they are “in the gym” and how often they “go to the gym.” They believe that by training “bodyparts” they are then able to spend more time “in the gym” and therefore will get better results. They are usually unsophisticated beginners but somehow feel more advanced just because they train in a body part format. They don’t realize that bodypart training has been around for decades and is nothing new.

Guys who “go to the gym” usually spend more time talking (about sports, politics, etc.) and socializing at the water fountain than they do training. That’s why they are there for three hours! They take a ten-minute rest between sets and usually bench press with about 9 other guys. Their bench press alone takes 45 minutes! These guys rarely even break a sweat! Their main motivation to go to the gym is to stare at the women, not to train. They LOVE mirrors mainly because mirrors  enable them to do this without being slapped or accused of harassment. Many guys don’t get it. If you want to stare at women, go to a strip bar AFTFR THE WORKOUT. You cannot mix this with training as it totally ruins your focus.
It is almost impossible to train bodyparts without (“muscle overlap”) overtraining. You cannot put the major compound “multi-joint” exercises into nice neat separate categories. Bench press is not just “chest” but front delts and triceps. What category do you put it in? The truth is that if you train “bodyparts” five to six days per week, then you are either on drugs or not working hard. Period. You take long rests between sets and your workout is filled with easy exercises such as tricep kickbacks, cable crossovers, lateral raises, flies, leg extensions, etc. You don’t do squats, deadlifts, chins, rowing, military presses, the sandbag carry, etc. If you train HARD and are natural, YOU CANNOT TRAIN BODYPARTS five to six days per week. If you train hard, whole body, you will BE PHYSICALLY UNABLE TO TRAIN MORE THAN TWICE PER WEEK. Anyone who does not believe this can come by for a free workout. It would be my pleasure to “convince” you.

Dr. Ken and others have written articles about “the look of power.” You don’t get the look of power unless you do the heavy compound exercises which require extra recovery for natural guys. Dr. Ken described this well when he stated that guys who do bodypart training look like they are just a “collection of bodyparts” that don’t seem to fit together. When you have the “look of power” you are thick and look strong from ANY ANGLE. Even if you have a raincoat on, you STILL look thick and strong. The look of power is thickness in the back, traps, glutes, legs, neck and whole body, not just arms and chest. If people only know that you “lift weights” when you have a tank top on, then you don’t have the look of power. The look of power cannot be hidden. It has nothing to do with cuts or definition. It consists of size and thickness. If you have the look of power, then no matter what oversized baggy sweatshirt you have on, you still look powerful.

It is no accident that bodypart training and drug use sort of grew together and are from the same roots. Most people get innocently sucked into bodypart training without realizing this. The truth is that “bodypart” routines are usually “drug routines” (or wimp routines) and are not effective for the average drug-free trainee. I love to get “bodypart types” to train with me, especially if they have a cocky attitude. If they say things like, “Are you sure that twice a week will be enough?” I go out of my way to change their thinking.

I’ll spend the first workout doing heavy high rep leg work for 20 minutes and they usually don’t last even that long. If they do, we just keep going with little rest, doing nothing but the hard stuff, to failure, finishing with the sandbag carry (if they last that long). This is an attitude adjustment workout and is only used for “special” cases. If someone comes in with a good attitude and listens, then I start them slower. The smart ass types usually last only about 20 minutes and are laying on the floor. They are always amazed at how soaked in sweat and tired they are. I love to say to them, “Do you think we hit your bi’s and lats hard enough? Why don’t you come back tomorrow?” They never do and are usually too sore and tired to even think about training for at least three or four days, the way it should be.

YOUR COMPLETE BARBELL TRAINING PROGRAM

YOUR COMPLETE BARBELL TRAINING PROGRAM

by Peary Rader

In the July issue we closed with the promise to tell you of three exercises which would form a specialization course for problem cases. You may wonder why we suggest just three exercises for such a course.

It has been found that quite often the reason for not gaining is too many exercises and overwork.

Many problem cases have been solved by the following program of special exercises and the addition of a great deal more protein to the diet. In the days before special protein supplements, we made this addition in the form of foods such as meat and milk. This was probably the secret of the success of the milk diet in combination with heavy muscular exercise. The milk, being an excellent protein food, supplied the necessary proteins for muscular growth. Milk is still a major food in most bodybuilders’ diets for this reason, though it must be taken in comparatively large quantities to supply enough of the needed elements for progress.

So the reader may suit himself regarding diet. He can either increase his quota of meat, eggs, cheese and milk or he may add a good quality protein supplement to his diet. We would like to recommend that he do both, however, as it has been found that progress is much more rapid if both food proteins and protein supplements are taken in adequate quantities.

There are some who criticize the abbreviated program because they feel that it does not cover the entire body well enough. It is true that an abbreviated program would not be the best for a permanent schedule if one wanted the finest shaped physique. However, many of these critics have never been in the shoes of the poor fellow who finds it almost impossible to gain on the standard programs with 15 to 25 exercises. They do not know the thrill of the big gains in strength and bodyweight that come from these abbreviated programs after being so long without gains at all. After a satisfactory degree of progress has been made on the abbreviated program and you find your gains come easier, you may then add other exercises to your program to balance your development.

We have known many men who made little, if any gains after years of hard training, who, upon adopting an abbreviated and specialized schedule, made very rapid and almost unbelievable gains.
Some people say that you get to be nothing but a big fat slob from abbreviated programs. This is a lack of clear and intelligent thinking. You only get fat because you eat too much of the fattening foods. There is no other way to get fat. Such foods as starches, sweets and fats cause you to
become fat when you eat in excess of your body’s needs for fuel foods. Protein foods will not allow you to get fat. Eat plenty of them and you will gain muscle only. Don't let any crackpot critics worry you with their faulty arguments. Sure, there are a lot of barbell men who have gotten quite fat, but they got that way only because of their diets as mentioned above, and they can remove this fat any time they want to cut down on the foods that caused their trouble.

Remember, you are the master of your body. You can mold it as you wish according to the INTELLIGENT EFFORT and control you are willing to exercise in the operation. There is no such thing as a man or woman who cannot make progress (except in diseased conditions—and most of these could progress also). It is all a matter of studying the body, its functions and malfunctions and applying proper treatment.

The proper treatment for a lot of you fellows who consider yourselves problems, is an adequate diet and a specialized and abbreviated exercise program.

Now, there is very little POSITIVE knowledge about bodybuilding, so we don’t like to state beliefs as absolute facts, but we are often very emphatic in our beliefs.

One of our beliefs is that in addition to a good diet you must also have ample rest and sleep between exercise sessions if you wish to make good progress. Have you ever noticed how a bull will bulk up when kept penned up and fed on a nutritious food (most usually special supplements with a high protein concentration). He gets huge and muscular. The protein in his diet keeps him from getting very fat but he becomes very muscular. If he could be made to do heavy exercise in a scientific manner he would probably become unbelievably large and muscular but then his meat probably would become too tough to eat. Much of my convictions on nutrition have come from observation of
scientific feeding or animals which has progressed much farther than the study of correct feeding of humans. Living in an agricultural community where much of the beef of the world comes from_, I have been amazed at the minute care and attention given to the exact correct feeding of the cattle compared to that given humans. Most of these feeders have a wide knowledge of "diet" for animals, but know almost nothing about the correct "diet" and its values for humans. The comparison makes one wonder at the sanity of the human race. We have done so much for the animals and so little for ourselves.

By now most of you are getting impatient for the exercises we promised you, so here they are. Very simple and common exercises - the bench press, rowing exercise and the squat. You may wonder why we have made this choice. We could have selected several others almost as good and sometimes in our personal training we do, but with the exception of the rowing exercise, all three of these are simple and almost foolproof and the rowing exercise can be easily learned correctly,

The squat is easily the most important of the three. It used to be thought that the main reason the squat was such an effective bodybuilder was because it stimulated the metabolism and increased the functional vigor of all the organs. This has never been proven, however, so it still remains more or less an opinion-nevertheless, one that seems well founded. Be that as it may, it has been found that the squat is a most important exercise, in that it works large muscle, groups very vigorously. It is an exercise that is convenient to use and it is difficult to do it wrong. It is a good all around exercise - not because it works all the muscles - because it doesn't -- but it seems that growth stimulated by the squat exercise is not confined alone to the legs and other muscles it effects directly, but also effects added growth to the entire body. It is generally recognized by most bodybuilders and lifters as the most valuable single exercise known.

The bench press has, in recent years, become known for being an upper body counterpart of the squat in its value and effectiveness. There are those who feel this is a very poor exercise but this I believe is
because they do not understand it properly and have attributed the effects from other exercises to the bench press. When I mention the bench press, I also include the supine press on floor for it is so close in its relationship as to be considered almost one and the same. In years past, the supine press on floor was very popular until the bench press came along. Then because the bench press, as practiced by most bodybuilders, is a rebound exercise, it proved more effective than the floor variety. On some men it is possible to lower the bell farther in the bench press too. I say some because some men have such deep chests that they can’t lower the bell any farther than if they did a supine press on the floor.

Whenever we do a supine press on the floor we use the rebound system. The sticklers for the rules want the press started from a dead start at the bottom. This is okay for record purposes but to follow this practice in exercising is foolish for you waste a very valuable adjunct to your training, "rebound". Rebound, as we have said before, accounts for much of the value of the squat as well as the dead hang cleans and snatches.
The Rowing exercise is one exercise that most bodybuilders dislike because it can become a little uncomfortable during performance. However, when properly performed, it is a superb exercise. There are several methods of “correct” performance. The style which you choose depends on what you desire in the way of development.

If you want good latissimus muscles and deltoids then perform it as follows: Assume the bent over position and grasp the bar. Pull bar to chest then hold it high while bringing elbows to sides and shrug shoulders towards hips then slowly lower the bar close to legs all the way. Concentrate on this strongly. Yon will find that this works the Trapezius also. It is the proper way to perform the exercise for best development. If you want power, you of course grasp as large a weight as possible and pull it to the waist or chest fast with power and even a little cheating. Rowing should be done with both wide and narrow grips (hand spacing). The rowing motion will work the entire back more or less when properly performed. It also works the forearms, for you should curl the wrist as you pull the weight up. When you use a narrow grip you also use the biceps some.

Of course, we also have the upright rowing for the lifter and for developing deltoids, trapezius and arms. We are not concerned with this variation in this issue, however.

Many of our readers wish a detailed procedure outlined to follow so we will give it at this time.

The Flat Footed Squat

Your first exercise is the squat. We want you to start out doing 15 reps of this exercise, one set. As you gain in strength and endurance, add more sets up to 4. You will probably find it necessary to reduce the poundage with each set. When adding weight to the bar you will probably find your reps dropping to about 11 or 12. Gradually work back up to 15, however, then add poundage again (usually in 10 lb. jumps). Use all the weight you can for the necessary reps.

For these squats we want you to do them flat-footed, not on a block. This will work the entire leg to better advantage. (Using a block under the heels localizes the effort more on the lower front of thighs.) We want to work the entire leg and buttocks, as well as lower back and somewhat the upper back.

Point the toes well out and keep the feet about 10 inches apart. Keep the head up and the back as flat as possible while you squat. Take a deep breath just before squatting and then hold it until the squat
movement is completed. Go straight down in the squat until your thighs on top are parallel or slightly below parallel, then come back up. Don’t listen to some self-styled expert who tells you to go into a full squat. When you do this you run about a 70 percent chance of hurting your back.

Only a few people can do a full squat with heavy weights without danger of sacroiliac injury. Those who can think everyone should be forced to do it this way. Don’t take a chance. Tense the muscles for a muscular rebound just before you reach bottom and don't allow momentum to carry you to bottom. Jump right back up as fast as you can.

Do the first 5 reps of your squats with one breath for each squat. After the first 5 reps take 3 to 5 deep breaths between each rep. Don't breathe into the abdomen, however. Lift the shoulders up and back and breathe high into the chest, lifting the chest high with each breath. Watch this breathing. It will be hard at first but well worth the effort of learning. Rest about 2 to 5 minutes between sets or only until your breathing begins to return to normal. Don’t sit down between sets but walk slowly around. Remember, these are bodybuilding squats, not power squats, although they will give you great power too. 

The Bench or Supine Press

Now take about a 10-minute rest after your squatting session. If you are doing supine presses on the floor you can roll the weight up over the abdomen and by arching the back you can lift the bar with
abdomen up on the arms supported by elbows on floor. If you are doing bench presses you will either need helpers or else a specially built pair of supports from which to take the weight.

After weight is at arms’ length, take a deep breath and lower the weight fairly fast until it almost touches chest, then drive it back to arms’ length, take another breath or two and repeat. We do not recommend bouncing the weight from the chest, although some fellows do this. Catch the weight with the muscles of the arms, shoulders and chest. Give them the benefit of this rebound training.

Start the program with one set and gradually work up to 4 sets of from 8 to 10 reps. That is, you add 5 pounds to weight of the bar and you will only be able to do 8 reps but work up to 10 reps and then add another 5 pounds, dropping back to 8 reps again. In other words, use the double progressive system in addition to the sets.

We want you to use the narrow grip (about 6 to 8 inches apart) and the medium grip and then the wide grip for different sets of this exercise. This will give you a wide range of action. Learn to fight the weight in both the bench press and the squat. If you don't you will never handle big poundages or develop big muscles and the power to go with them.

Bentover Barbell Rowing

We have already described the correct performance of the rowing exercise but we want you to start with one set of 10 to 14 reps and work up to 4 sets in this exercise. Use light poundages until you get the right form, then add weight to your maximum for CORRECT PERFORMANCE. You should be able to feel quite an ache in the latissimus muscles a short time after doing a set of rowing carefully. Work very hard on this rowing. Most men quit it before they have done enough to benefit because they don’t like it. While resting between exercises, do a set of either the "Rader Chest Pull" or a good set of pullovers. This will stretch your chest and aid in its development. 

Conclusion

 

Follow the suggestions for diet as given in the early part of this article. Get all the rest and sleep you can. Do not indulge in any other exercise or sport. Conserve all the energy possible for your workouts. Most fellows can grow well on three workouts per week, but if you are especially low on energy (as many men are who have to use abbreviated, specialized programs) you may find two workouts per week enough. In extreme cases, do two workout programs but split them up so that you do the squats in the morning and the bench presses and rowing in the afternoon. This will enable you to work very had on each one without becoming exhausted.

 

Now this type of program is primarily for problem cases who have had trouble gaining and for those with low energy reserve. However, many advanced bodybuilders and some of the top weight lifters have found great improvement coming from such abbreviated programs. It is also ideal for the man with but little time who wants the best exercise for maintaining the maximum of fitness, strength and condition in a minimum of time. These exercises can be done one set each in about 10 minutes or
less if you are in a hurry.

 

From these exercises and diet you can expect quite a rapid increase in muscular bodyweight and great improvement in strength.

 

York Courses

York Courses 

by Brooks Kubik 

 

When you started training on the old York courses, you did ONE SET of each exercise in Course No. 1. You did 6 reps for the upper body exercises and 8-12 reps for the lower body exercises. You did the same number of reps in the following session. In the third session you did 7 reps for the upper body and an extra rep on each of the lower body moves. You repeated this in the fourth session…and then added another rep in the fifth session…and so on…until you were handling your original weight for approximately double the original amount of reps. Then you added a little bit of weight to the bar, reduced the reps, and worked back up again.

York Course No. 1

Warm-up…Light Power Snatch
1. Two Arm Curl
2. Two Arm Press
3. Deep Knee Bend on toes
4. Two Arm Pullover
5. Stiff-Legged Deadlift
6. Supine Press
7. Side Bend with Barbell on Shoulders
8. Straddle Lift (Jefferson Lift)
9. Rise on Toes (Barbell on Shoulders)
9a. Straddle Hop (Barbell on Shoulders)
10. Shoulder Shrug

York Course No. 2

Warm Up - Light Power Snatch
1. Reverse Curl
2. Press Behind Neck
3. Deep Knee Bend With Flat Feet
4. Two Arm Press In Wrestler's Bridge Position
5. Bent-Legged Deadlift
6. Sit Up
7. Bent-Over Barbell Row
8. Leg Press, Front Squats or Overhead Squats
9. Goose Step With Barbell
10. Supine Press

Notes:
Straddle Hop – like jumping jacks with the bar on the shoulders as if doing a squat.
Wrestler’s Bridge – Start with bodyweight only.
German “Goose” Step – a “marching in place” exercise with bar on shoulders.
Straddle Lift (Jefferson Lift) – A squatting movement. Straddle the bar, squat down, grab it with one hand in front of the body and one hand behind…keep back very straight (this is critical)…and do a squatting exercise.

York Course No. 3 (The Repetition Weightlifting Course)

1. One Arm Repetition Jerk with Barbell
2. One Arm Snatch with Barbell
3. Two Arm Press
4. Deep Knee Bend (on flat feet)
5. Holding Barbell Overhead with One Hand, Squat to Low Position (i.e., One hand Overhead Squats)
6. High Pull (to belt height)
7. Press Behind Neck
8. Two Arm Dead-Hang Snatch
9. Two Hand Jerk
10. Two Hand Dead-Hang Clean

Simplified System of Barbell Training  

(Better Athletes Through Weight Training version)

(One set:10-15 reps on each exercise)

Warm-up…Light Power Snatch
1. Barbell Curls
2. Standing Behind Neck Barbell Presses
3. Upright Rowing
4. Standing Barbell Side Bend
5. Barbell Clean and Press
6. High Pulls (Clean or Snatch Grip)
7. Deep Knee Bend and Press Behind Neck
8. Power Snatches
9. Standing Barbell Press
10. Barbell Bent-Over Row
11. Deadlift
12. Squats

Notes:
Note - Deep Knee Bend & Press Behind Neck – Position bar behind neck, go down to a full squat, when you start to rise press the weight overhead (almost a behind the neck push press as you come out of the squat).

Whole program is done standing on your feet. Try to use the same weight for the first four exercises. Then add weight and use the same weight for the second four exercises. The exercises are grouped together to reduce weight changes. Add weight to each of the last four exercises.
 

Eleven Sets of Squats

Eleven Sets of Squats  

by Bill Anton

Squats -- 3 sets x 8 reps
Add 20 - 40 pounds, then 3 sets x 5 reps.
Add 20 - 40 pounds, then 5 sets x 3 reps

Specialize on this with 2 days between squat days. After a while the gaps will raise to 50 - 60 pounds. Typically rest 60 - 90 seconds between sets. Whenever you get all sets and all reps, add five pounds next time out, but no more. We want success to build on success.

Finish off with two sets of hi-rep leg extensions, 4 x 12 thigh curls, various calf exercises.

There is such a variety of reps in this program that it can be used almost indefinitely.
The temptation, and the downfall, is to move ahead too quickly, particularly in the early stages. The strength gains come so rapidly that there is a tendency for the muscular power to outstrip the capability of connective tissues to cope with the load. So stay 'within yourself' and the gains will continue.

Итоги 22-й тренировочной недели

Итоги 22-й тренировочной недели
На этой неделе проведено 3 тренировки. Ниже приводится статистика этой тренировочной недели.

Общее время тренировок: 05:23:29 (Рекордное время тренировок: 11:04:18)
Общая работа на тренировках: 36282.11 (Рекордная работа на тренировках: 46876.12)
Работа в толчке: 5568.48 (Рекордная работа в толчке: 3814.56)
Средняя интенсивность в толчке: 121.21 (Рекордная средняя интенсивность в толчке: 125.32)
Работа в рывке: 9512.00 (Рекордная работа в рывке: 6363.20)
Средняя интенсивность в рывке: 210.31 (Рекордная средняя интенсивность в рывке: 207.86)
Средний пульс тренировок: 134.33 (Рекордный средний пульс тренировок: 130.67)
Максимальный средний пульс тренировок: 171.00 (Рекордный максимальный средний пульс: 183.67)
Килокалорий за тренировки: 3164 (Рекордная затрата килокалорий на тренировках: 4998)
Килокалорий жира за тренировки: 579.33 (Рекордная затрата килокалорий жира на тренировках: 1189.5)
Время нахождения в зоне 3: 01:15:51 (Рекордное время нахождения в зоне 3: 01:13:48)
Время нахождения в зоне 2: 01:46:50 (Рекордное время нахождения в зоне 2: 02:38:07)
Время нахождения в зоне 1: 02:17:51 (Рекордное время нахождения в зоне 1: 05:08:03)
Средний вес: 102.10 кг (Рекордно низкий средний вес: 101.27 кг)
Дистанция бега: 7.7 км (Рекордно длинная дистанция бега: 12.3 км)
Средний пульс в отдыхе: 66.0 (Рекордно низкий средний пульс в отдыхе: 62.0)
Общее количество подтягиваний: 101 (Рекордное количество подтягиваний: _)
Общее количество отжиманий: 355 (Рекордное количество отжиманий: _)

По результатам этой недели установлены следующие личные рекорды:

Работа в толчке: 5568.48
Работа в рывке: 9512.00
Средняя интенсивность в рывке: 210.31
Средний пульс тренировок: 134.33
Время нахождения в зоне 3: 01:15:51
Кроме всего, ввел новых два параметра в статистику: количество подтягиваний и отжиманий за неделю.

Приведу несколько графиков статистики за последние недели домашних тренировок:

 

По самочувствию, покамест пришел к выводу, что три тренировки в неделю достаточная нагрузка для меня...

Тренировка Н22-Мб1-БлТс

До тренировки:
Давление 147/92, пульс 64, вес 102.3 кг (Минимальное давление, пульс и вес: 129/79, 59, 100.7)

Тренировка Н22-Мб1-БлТс

Н22 -- 22-я неделя домашних тренировок
Мб1 -- Большой месяц №1
БлТс -- Большая неделя, Средняя тренировка

1. Подтягивания на перекладине прямым хватом
Без отягощения.
8,7,6,5,4,3,2,1 = 36 за тренировочный день (Рекордное количество за тренировочный день: 35)
Амплитуда: 67 см
Работа: =102.3*36*0.67 = 2467.48 (Рекордная работа: 4757.07)

2. Отжимания от пола
30,25,20,20,15,15 = 125 за тренировочный день (Рекордное количество за тренировочный день: 130)
Амплитуда: 50 см
Работа: =0.6*102.3*125*0.50 = 3836.25, (Рекордная работа: 3974.10)

3. Приседания держа Нину дном вверх
И. п.— ноги врозь. Взять гирю двумя руками на грудь телом вверх. Глубоко приседать на всей ступне, немного наклоняя туловище вперед, голову держать прямо.
12,15 = 27 повторений за тренировочный день (Рекордное количество за тренировочный день: 16)
Амплитуда: 61 см
Работа: =16*27*0.61 = 263.52 (Рекордная работа: 175.68)

4. Силовое взятие Нины на бицепс
Исходное положение — ноги врозь. Возьмите гирю за ручку одной рукой. Выпрямляя ноги и туловище, сгибайте руку и берите гирю к плечу, затем мягко опускайте ее на пол.
15 повторений (Рекордное количество за тренировочный день: 20)
Амплитуда: 140 см
Работа: =16*15*2*1.4 = 672.0 (Рекордная работа: 1008.0)

5. Подъем Нины, лежащей на бедре, одной ногой
И. п.— ноги вместе. Взять гирю одной рукой и положить на бедро. Сгибая ногу, высоко поднимайте колено так, чтобы гиря стояла на бедре. Старайтесь поднимать гирю только усилием ноги, придерживая ее на бедре рукой
15 повторений (Рекордное количество за тренировочный день: 16)
Амплитуда: 40 см
Работа: =16*15*2*0.4 = 192.0 (Рекордная работа: 230.4)

6. Работа на шею с Ниной
Гирю на специальной лямке подвешивают на голову. Ноги врозь. Упираясь руками в колени, сгибайте и выпрямляйте шею и туловище, ставьте гирю на пол и снова поднимайте вверх. Темп медленный.
15 повторений (Рекордное количество за тренировочный день: 18)
Амплитуда: 35 см
Работа: =16*15*0.35 = 84.0 (Рекордная работа: 313.6)

7. Аэробика
Пробежка 2.6 км, часть которой занимала ходьба, потом поднялся по ступенькам на 11-й этаж перешагиванием через ступеньку.

8. Толчок Нины и Зины
6 подходов, после каждого подхода отдыхал, пока пульс не опускался до 120
2*11,2*10,2*9 = 60 повторений (Рекордное количество повторений: 68)
Амплитуда: 78 см - непосредственно толчок, 140 см - поднятие гирь в исходное положение перед толчком
Время выполнения: 16.75 мин
Работа: =(16+20)*(60*0.78+6*1.40) = 1987.2 (Рекордная работа: 2312.64)
Интенсивность: =1987.2/16.75 = 118.64 (Рекордная интенсивность: 165.6)

9. Рывок Нины
5 подходов, после каждого подхода отдыхал, пока пульс не опускался до 120.
1*9,1*10,1*11,1*10,1*9 = 49 повторений (Рекордное количество повторений: 59)
Амплитуда: 205 см
Время выполнения: 14.75 мин
Работа: =16*49*2*2.05 = 3214.4 (Рекордная работа: 3870.4)
Интенсивность: =3214.4/14.75 = 217.93 (Рекордная интенсивность: 238.54)

12. Пресс: Обычные скручивания, лежа на спине: 3 х 40

Общая работа на тренировке: =2467.48+3836.25+263.52+672.0+192.0+84.0+1987.2+3214.4 = 12716.85 (Рекордная работа: 12027.85)

Аэробная статистика тренировки:

Общее время тренировки: 01:57:35 (Рекордное время тренировки: 02:22:44)
Средний пульс за тренировку: 135 (Рекордный средний пульс: 137)
Максимальный пульс за тренировку: 168 (Рекордный максимальный пульс: 185)
Килокалорий за тренировку: 1169 (Рекордная затрата килокалорий на тренировке: 1251)
Процент жира из потраченных килокалорий на тренировке: 18
Время нахождения в зоне 3: 00:28:49 (Рекордное время нахождения в зоне 3: 00:41:00)
Время нахождения в зоне 2: 00:42:55 (Рекордное время нахождения в зоне 2: 00:42:39)
Время нахождения в зоне 1: 00:44:25 (Рекордное время нахождения в зоне 1: 01:30:53)]

Результат тренировки: Улучшение общей и специальной выносливости

На сегодняшней тренировке установлен личный рекорд в толчке гирь 16 кг + 20 кг - 11 раз, а также общее число подтягиваний за тренировку - 36 раз.
Также, установлена новая рекордная общая работа за тренировку: 12716.85

Рекорд в толчке: гири 16 кг + 20 кг = 11 повторений
Рекорд в рывке: гиря 16 кг = 15 повторений