AL BONI

BLOC INFORMATIONS ATHLETE'S INFORMA

MEET/TEST DATE 9-10/04/2022 NAME DANIELE
PERIODIZATION OFF SEASON 1/2 PR'S SQUAT
BLOCK N°4 TRAINING 240
ADVICE - MEET

RPE SCALE SETS RPE SCALE SINGLES TECHNIQUE FOC

1 à 5 (SUB6) 4+ reps left <6 Warm up SQUAT Upper back RIGIDO
6 4 more reps left 6.5 Last warm up BENCH PRESSSpinta AGGRESSIVA
7 3 more reps left 7.5 Opener DEADLIFT Continuare cosi.
8 2 more reps left 8.5 2nd MACROS/HYDRATA
9 1 more rep left 9.5 3rd KCAL PROTEINS
10 Maximal effort Normocalorica >2.4g/kg

BLOCK GOALS COMMENTS

1/ Allenare lo squat al meglio e tornare a fare low bar senza dolori nel blocco
1/ Continuare
2 a ogni allenamento squat e p
2/ Forza in panca e un po di lavoro di esplosività 2/
3/ Capacità di lavoro over 9000 3/
 ATHLETE'S INFORMATIONS
DANIELE DAL BONI
BENCH DEADLIFT TOTAL
157.5 310 707.5

TECHNIQUE FOCUS
per back RIGIDO
nta AGGRESSIVA
ntinuare cosi.
MACROS/HYDRATATION
FATS CARBS WATER
1-1.2/kg >3.5L

COMMENTS
gni allenamento squat e panca la mobilità attivazione spalle
MOUVEMENT PREPARATION (EXERCISE LINK NEXT SHEET)
SQUAT Bulgarian squat bw 1x12, goblet squat 10/12kg 1x8 tempo 3/1/0, RDL unilateteral controlatera
1x10, jump squat bw 1x5
BENCH PRESS Mobilità toracitca foam roller 5/6 respirazioni, push ups con protrazione scapolare 2x10, Cobra
band pull apart 1/2x8/12. Massaggio psoas se bisogno
DEADLIFT Bulgarian split squat 1x12, Hip thrust unilaterale 1x12, Hip airplace 1x10, RDL leggero 1x20

DAY 1 EXERCISE SETS REPS

SQ 2 PAUSE HIGH BAR SQUAT 1 6
1 6
1 6
1 6
BP 3 CLOSER GRIP BENCH PRESS TEMPO 3/ 5 4
PANCA MANUBRI 3
MILITARY MANUBRI SEDUTO 3 12
TRICEPS PUSHDOWN CORDA 4 12
TRICEPS OVERHEAD CAVI 3 20
Training notes :
DAY 2 EXERCISE SETS REPS
DL 1 COMP. DEADLIFT 1 1
SNATCH GRIP RDL 4 6
BP 2 COMP. BENCH PRESS 1 3
4 6
DIPS AMRAP 8MIN
TRAZIONI ZAVORRATE 5 8/6/4/2/1
PULLEY 4 12
NORDIC LEG CURL 4 AMRAP
Training notes :
DAY 3 EXERCISE SETS REPS
SQ 3 HIGH BAR TEMPO 4/0/0 SQUAT 4 4
BP 3 COMP. BENCH PRESS 1 1
4 8
FFE SPLIT SQUAT 4 10
MILITARY MANUBRI 4 8
PANCA MANUBRI 30° 3
LAT PULLDOWN PRESA NEUTRA 3 12
PULLEY 3 12
CURL PANCA INCLINATA 3 12
Training notes :
DAY 4 EXERCISE SETS REPS
SQ 1 HB SQUAT 1 3
 5 4
BP 1 CLOSER GRIP BENCH PRESS 3CT 1 1
CLOSER GRIP BENCH PRESS 5 5
RDL 5 8
TRICEPS PUSHDOWN 4 12
Training notes :
3/1/0, RDL unilateteral controlaterale 1x8, Hip airplane

protrazione scapolare 2x10, Cobra push ups 1x8

irplace 1x10, RDL leggero 1x20

RPE LOAD REST

145 5'
SUB6 - 145/155 150 5'
6 - 155/165 160 5'
6/7 - 160/170 165 5'
7 - 110/120 ### 3/5'
9 40kgx13, 11, 10 1/2'
9 20kg 1/2'
10 40kg 1/2'
PUMP 10kgx20,15,15 1/2'

RPE LOAD REST

6 - 250/270 270 5'
6 - 160/175 160,3sx175 3/5'
6 - 120/127.5 127.5 5'
112.5 3/5'
- +15KG -
9 bw,10,20,30,40 1/2'
10 60kg 1/2'
7/8 8,8,8,8 1/2'

RPE LOAD REST

135/145 3/5'
6 140 5'
100 3/5'
2 pesanti 2 medie
20kgx2s,15kgx2s 1/2'
9 25kg,27.5kgx3s 1/2'
9 30KGx11, 10, 9 1/2'
9 80,85,80 1/2'
9 60kg 1/2'
9 10kg 1/2'

RPE LOAD REST

6.5 - 180/195 190 5+'
 -12% 3/5'
6 - 120/127.5 127.5 5'
7 - 110/120 120,115x4s 3/5'
6 - 160/180 ### 5'
10 35kg 1/2'
MOUVEMENT PREPARATION (EXERCISE LINK NEXT SHEET)
SQUAT Bulgarian squat bw 1x12, goblet squat 10/12kg 1x8 tempo 3/1/0, RDL unilateteral controlatera
1x10, jump squat bw 1x5
BENCH PRESS Mobilità toracitca foam roller 5/6 respirazioni, push ups con protrazione scapolare 2x10, Cobra
band pull apart 1/2x8/12. Massaggio psoas se bisogno
DEADLIFT Bulgarian split squat 1x12, Hip thrust unilaterale 1x12, Hip airplace 1x10, RDL leggero 1x20

DAY 1 EXERCISE SETS REPS

SQ 2 PAUSE HIGH BAR SQUAT 1 6
1 6
1 6
1 6
BP 3 CLOSER GRIP BENCH PRESS TEMPO 3/ 5 4
PANCA MANUBRI 3
MILITARY MANUBRI SEDUTO 3 12
TRICEPS PUSHDOWN CORDA 4 12
TRICEPS OVERHEAD CAVI 3 20
Training notes :
DAY 2 EXERCISE SETS REPS
DL 1 COMP. DEADLIFT 1 1
SNATCH GRIP RDL 4 6
BP 2 COMP. BENCH PRESS 1 3
4 6
DIPS AMRAP 8MIN 40
TRAZIONI ZAVORRATE 5 8/6/4/2/1
PULLEY 4 12
NORDIC LEG CURL 4 AMRAP
Training notes :
DAY 3 EXERCISE SETS REPS
SQ 3 HIGH BAR TEMPO 4/0/0 SQUAT 4 4
BP 3 COMP. BENCH PRESS 1 1
4 8
FFE SPLIT SQUAT 4 10
MILITARY MANUBRI 4 8
PANCA MANUBRI 30° 3
LAT PULLDOWN PRESA NEUTRA 3 12
PULLEY 3 12
CURL PANCA INCLINATA 3 12
Training notes :
DAY 4 EXERCISE SETS REPS
SQ 1 HB SQUAT 1 3
 5 4
BP 1 CLOSER GRIP BENCH PRESS 3CT 1 1
CLOSER GRIP BENCH PRESS 5 5
RDL 5 8
TRICEPS PUSHDOWN 4 12
Training notes :
3/1/0, RDL unilateteral controlaterale 1x8, Hip airplane

protrazione scapolare 2x10, Cobra push ups 1x8

irplace 1x10, RDL leggero 1x20

RPE LOAD REST

150 5'
SUB6 - 150/160 150 5'
6 - 160/170 160 5'
7 - 170/180 170 5'
7 - 115/120115*2s,120,115*2s 3/5'
9 40kgx11, 10,9 1/2'
9 20kg 1/2'
10 35kg 1/2'
PUMP 1/2'

RPE LOAD REST

6.5 - 260/275 275 5'
7 - 170/185 170,185*3s 3/5'
7 - 125/132.5 132.5 5'
115 3/5'
- +15KG -
9 5,15,25,35,50 1/2'
10 60kg 1/2'
7/8 8,8,6,6 1/2'

RPE LOAD REST

140/150 3/5'
7 150 rpe alto 5'
105 3/5'
2 pesanti 2 medie
20,20,15,15kg 1/2'
9 27.5kg, 30kgx3s 1/2'
9 12,10,10 1/2'
9 80,80,85kg 1/2'
9 60kg 1/2'
9 12,5,10kg 1/2'

RPE LOAD REST

7.5 - 190/202.5 200x2 5+'
 -12% 3/5'
7 - 125/135 135 5'
7 - 115/122.5
115,117,5,120,122.5,117.5kg
3/5'
7 - 170/190 170kg 5'
10 35kg 1/2'
MOUVEMENT PREPARATION (EXERCISE LINK NEXT SHEET)
SQUAT Bulgarian squat bw 1x12, goblet squat 10/12kg 1x8 tempo 3/1/0, RDL unilateteral controlatera
1x10, jump squat bw 1x5
BENCH PRESS Mobilità toracitca foam roller 5/6 respirazioni, push ups con protrazione scapolare 2x10, Cobra
band pull apart 1/2x8/12. Massaggio psoas se bisogno
DEADLIFT Bulgarian split squat 1x12, Hip thrust unilaterale 1x12, Hip airplace 1x10, RDL leggero 1x20

DAY 1 EXERCISE SETS REPS

SQ 2 PAUSE HIGH BAR SQUAT 1 6
1 6
1 6
1 5
BP 3 CLOSER GRIP BENCH PRESS TEMPO 3/ 5 4
PANCA MANUBRI 3
MILITARY MANUBRI SEDUTO 3 12
TRICEPS PUSHDOWN CORDA 4 12
TRICEPS OVERHEAD CAVI 3 20
Training notes :
DAY 2 EXERCISE SETS REPS
DL 1 COMP. DEADLIFT 1 1
SNATCH GRIP RDL 4 6
BP 2 COMP. BENCH PRESS 1 3
4 6
DIPS AMRAP 8MIN
TRAZIONI ZAVORRATE 5 8/6/4/2/1
PULLEY 4 12
NORDIC LEG CURL 4 AMRAP
Training notes :
DAY 3 EXERCISE SETS REPS
SQ 3 HIGH BAR TEMPO 4/0/0 SQUAT 4 4
BP 3 COMP. BENCH PRESS 1 1
5 7
FFE SPLIT SQUAT 4 10
MILITARY MANUBRI 4 8
PANCA MANUBRI 30° 3
LAT PULLDOWN PRESA NEUTRA 3 12
PULLEY 3 12
CURL PANCA INCLINATA 3 12
Training notes :
DAY 4 EXERCISE SETS REPS
SQ 1 HB SQUAT 1 3
 5 4
BP 1 CLOSER GRIP BENCH PRESS 3CT 1 1
CLOSER GRIP BENCH PRESS 5 5
RDL 5 8
TRICEPS PUSHDOWN 4 12
Training notes :
3/1/0, RDL unilateteral controlaterale 1x8, Hip airplane

protrazione scapolare 2x10, Cobra push ups 1x8

irplace 1x10, RDL leggero 1x20

RPE LOAD REST

155 5'
6 - 160/170 160 5'
7 - 170/180 170 5'
8 - 180/190 180x5 5'
8 - 115/125
115,120,122,5,125,120 3/5'
9 40kgx13, 12,11 1/2'
9 22.5kg 1/2'
10 35kg 1/2'
PUMP 1/2'

RPE LOAD REST

7 - 270/285 285 5'
8 - 170/190 ### 3/5'
8 - 130/137.5 137.5x2 5'
117.5 3/5'
- +15KGx40reps -
Oggi
9 sbarra: bw, 10, 20,30,40kg
1/2'
10 60kg 1/2'
7/8 8,8,6,6 1/2'

RPE LOAD REST

140/150 3/5'
8 145 5'
105 3/5'
2 pesanti 2 medie20,20,15,15 1/2'
9 30kg 1/2'
9 30kgx13,12,11 1/2'
9 80,85,85kg 1/2'
9 60kg 1/2'
9 12.5,10,10kg 1/2'

RPE LOAD REST

8.5 - 195/207.5 195x2 5+'
 Serie da 3 -12% 3/5'
8 - 130/140 130 5'
7 - 115/122.5 115 3/5'
7 - 170/190 SALTATO 5'
10 35kg 1/2'
MOUVEMENT PREPARATION (EXERCISE LINK NEXT SHEET)
SQUAT Bulgarian squat bw 1x12, goblet squat 10/12kg 1x8 tempo 3/1/0, RDL unilateteral controlatera
1x10, jump squat bw 1x5
BENCH PRESS Mobilità toracitca foam roller 5/6 respirazioni, push ups con protrazione scapolare 2x10, Cobra
band pull apart 1/2x8/12. Massaggio psoas se bisogno
DEADLIFT Bulgarian split squat 1x12, Hip thrust unilaterale 1x12, Hip airplace 1x10, RDL leggero 1x20

DAY 1 EXERCISE SETS REPS

SQ 2 LOW BAR DEADLIFT 1 1
4 4
BENCH PRESS FERMO IN DISCESA 1 3
BP 3 4 4
PANCA MANUBRI 3
BULGARIAN SPLIT SQUAT MANUBRI 3 20
TRICEPS PUSHDOWN CORDA 4 12
TRICEPS OVERHEAD CAVI 3 20
Training notes :
DAY 2 EXERCISE SETS REPS
DL 1 COMP. DEADLIFT 1 1
SNATCH GRIP RDL 2 6
DIPS AMRAP 8MIN
TRAZIONI ZAVORRATE 5 8/6/4/2/1
MILITARY MANUBRI SEDUTO 3 12
PULLEY 4 12
NORDIC LEG CURL 4 AMRAP
Training notes :
DAY 3 EXERCISE SETS REPS
SQ 3 HIGH BAR SQUAT BELTLESS 3 8
BP 3 COMP. BENCH PRESS 1 1
4 7
PANCA MANUBRI 30° 3 10
LAT PULLDOWN PRESA NEUTRA 3 12
PULLEY 3 12
CURL PANCA INCLINATA 3 12
Training notes :
DAY 4 EXERCISE SETS REPS
SQ 1 HB SQUAT 1 6
3 6
BP 1 COMP. BENCH PRESS 1 5
4 5
RDL 1 8
 2 8
TRICEPS PUSHDOWN 4 12
Training notes :
3/1/0, RDL unilateteral controlaterale 1x8, Hip airplane

protrazione scapolare 2x10, Cobra push ups 1x8

irplace 1x10, RDL leggero 1x20

RPE LOAD REST

SUB6 - 180/19 190 5'
150 3/5'
7 - 115/130 130 5'
-8/10% 3/5'
9 40KGx14, 12, 10 1/2'
8 10kg 1/2'
10 40kg 1/2'
PUMP 10kg 1/2'

RPE LOAD REST

7.5 - 270/290 290 5'
8 - 180/200 200 3/5'
- +15KGx40reps -
9 10,20,30,40,50kg 1/2'
9 25kg 1/2'
10 60kg 1/2'
7/8 1/2'

RPE LOAD REST

130 3/5'
147.5,
8.5 155 (spotter me l'ha levata)
5'
110 3/5'
9 35kg 1/2'
9 85,90,85kg 1/2'
9 60kg 1/2'
9 10kg 1/2'

RPE LOAD REST

7 - 160/175 175 5+'
-10/12% 3/5'
8 - 125/135 125 5'
120 3/5'
8/9 200 5'
 -15% 3/5'
10 40,40,35,35kg 1/2'
 LINKS
MOVE. PREPARATION

MAIN LIFT

ACCESSORY
LINKS