PEAKING SISTEMA SOVIETICO

RM :
SQUAD 190
BENCH PRESS 135
DEADLIFT 220

lunes

sentadilla 55% 6 1 104.5

65% 5 1 123.5
75% 4 1 142.5
80% 4 1 152
85% 4 3 161.5
80% 5 1 152
70% 8 1 133
close grip bench press 60% 10 3 81
sentadilla bulgara 8 4
extension de cuadriceps 8 2
hiperextension 12 4

martes

bench 55% 6 1 74.25

65% 6 1 87.75
70% 5 1 94.5
75% 5 2 101.25
press militar 6 3
middle grip bench press 65% 10 3 87.75
laterales 20 3
extension de tricep 12 4
facepull 10 4

miercoles

deadlift 55% 6 1 121

65% 5 1 143
75% 4 1 165
80% 4 1 176
85% 4 3 187
80% 5 1 176
70% 8 1 154
peso muerto rumano 8 2
remo pendlay 5 5
jalon al pecho 8 2
curl con mancuernas 8 4
hiperextension 8 4

viernes

squad 55% 6 1 104.5

65% 6 1 123.5
70% 5 1 133
75% 5 2 142.5
bench press 55% 6 1 74.25
65% 5 1 87.75
75% 4 1 101.25
80% 4 1 108
85% 4 3 114.75
80% 5 1 108
70% 8 1 94.5
deadlift 55% 6 1 121
65% 6 1 143
 70% 5 1 154
75% 5 2 165
remo en maquina T 12 3
curl con mancuerna 12 3
extension de triceps 12 3
facepull 15 3

week 2

squad 55% 6 1 104.5

65% 5 1 123.5
75% 4 1 142.5
85% 3 1 161.5
90% 3 2 171
80% 5 1 152
60% amrap 1 114
close grip bench press 60% 10 3 81
sentadilla bulgara 8 4
hiperextension 12 4

martes

bench press 55% 6 1 74.25

65% 5 1 87.75
70% 4 1 94.5
75% 3 1 101.25
80% 3 2 108
press militar 6 3
middle grip bench press 65% 10 3 87.75
laterales 20 3
extension de tricep 12 4
facepull 10 4
miercoles

deadlift 55% 6 1 121

65% 5 1 143
75% 4 1 165
85% 3 1 187
90% 3 2 198
80% 5 1 176
peso muerto rumano 8 2
remo pendlay 5 5
jalon al pecho 8 2
curl con mancuernas 8 4
hiperextension 8 4

viernes
squad 55% 6 1 104.5
65% 5 1 123.5
70% 4 1 133
75% 3 1 142.5
80% 3 2 152
bench press 55% 6 1 74.25
65% 5 1 87.75
75% 4 1 101.25
85% 3 1 114.75
90% 3 2 121.5
80% 5 1 108
60% amrap 1 81
deadlift 55% 6 1 121
65% 5 1 143
70% 4 1 154
75% 3 1 165
 80% 3 2 176
remo en maquina T 12 3
curl con mancuerna 12 3
extension de triceps 12 3
facepull 15 3

week 3
lunes
squad 55% 6 1 104.5
65% 5 1 123.5
75% 4 1 142.5
85% 2 1 161.5
90% 2 1 171
95% 2 1 180.5
close grip bench press 60% 10 3 81
sentadilla bulgara 8 4
extension de cuadriceps 8 2
hiperextension 12 4

martes
bench press 45% 8 1 60.75
55% 6 1 74.25
65% 5 1 87.75
75% 4 1 101.25
85% 3 2 114.75
press militar 6 3
middle grip bench press 65% 10 3 87.75
laterales 20 3
extension de tricep 12 4
facepull 10 4

miercoles
deadlift 55% 6 1 121
65% 5 1 143
75% 4 1 165
85% 2 1 187
90% 2 1 198
95% 2 1 209
peso muerto rumano 8 2
remo pendlay 5 5
jalon al pecho 8 2
curl con mancuernas 8 4
hiperextension 8 4

viernes
squad 45% 8 1 85.5
55% 6 1 104.5
65% 5 1 123.5
75% 4 1 142.5
85% 3 2 161.5
bench press 55% 6 1 74.25
65% 5 1 87.75
75% 4 1 101.25
85% 2 1 114.75
90% 2 1 121.5
95% 2 1 128.25
75% amrap 1 101.25
deadlift 45% 8 1 99
55% 6 1 121
65% 5 1 143
75% 4 1 165
85% 3 2 187
remo en maquina T 12 3
curl con mancuerna 12 3
extension de triceps 12 3
facepull 15 3

week 4

lunes
sentadilla 55% 6 1 104.5
65% 5 1 123.5
75% 3 1 142.5
80% 3 1 152
85% 2 1 161.5
bench press 55% 6 1 74.25
65% 5 1 87.75
75% 3 1 101.25
80% 3 1 108
85% 2 1 114.75
deadlift 55% 6 1 121
65% 5 1 143
75% 3 1 165
80% 3 1 176
0

miercoles
squad 45% 8 1 85.5
55% 6 1 104.5
65% 5 1 123.5
75% 3 1 142.5
bench press 45% 8 1 60.75
55% 6 1 74.25
65% 5 1 87.75
75% 3 1 101.25
deadlift 45% 8 1 99
55% 6 1 121
65% 5 1 143
75% 3 1 165