BIBLIOTECADERUTINAS.

COM

Madcow 5x5

Ejercicio Peso de prueba Reps Intervalos Tonelaje 1RM

Sentadilla 105 1 12,5% 60,0% 105
Press de banca 60 1 12,5% 60,0% 60
Remo 44 9 12,5% 60,0% 57
Press militar 33 7 12,5% 60,0% 40
Peso muerto 130 1 12,5% 60,0% 130

Discos accesibles más pequeños 2,5

Semana en la que se logrará el 5RM testeado# 4

Rellenar las celdas turquesa

5RM Peso inicial
93 85
53 50
50 45
35 35
116 105
Madcow 5x5 Intermedios

Semana
Dia Ejercicio Reps 1 2 3 4 5 6
5 45 45 45 45 50 50
5 55 55 55 55 60 60
Sentadilla 5 65 65 70 70 70 70
5 75 75 80 80 85 85
5 85 85 90 90 95 95
5 25 25 30 30 30 30
5 30 30 35 35 35 35
Jueves Press de banca 5 40 40 40 40 40 40
5 45 45 50 50 50 50
5 50 50 55 55 55 55
5 25 25 25 25 25 25
5 30 30 30 30 30 30
Remo 5 35 35 35 40 40 40
5 40 40 40 45 45 45
5 45 45 45 50 50 50
5 45 45 45 45 50 50
5 55 55 55 55 60 60
Sentadilla
5 65 65 70 70 70 70
5 65 65 70 70 70 70
5 20 20 20 25 25 25
5 25 25 25 30 30 30
Sábado Press
5 30 30 30 35 35 35
5 35 35 35 40 40 40
5 65 70 70 70 70 75
5 80 85 85 85 85 90
Peso muerto
5 90 95 95 100 100 105
5 105 110 110 115 115 120
5 45 45 45 45 50 50
5 55 55 55 55 60 60
5 65 65 70 70 70 70
Sentadilla
5 75 75 80 80 85 85
3 85 90 90 95 95 100
8 65 65 70 70 70 70
5 25 25 30 30 30 30
5 30 30 35 35 35 35
5 40 40 40 40 40 40
Lunes Press de banca
5 45 45 50 50 50 50
3 50 55 55 55 55 60
8 40 40 40 40 40 40
5 25 25 25 25 25 25
5 30 30 30 30 30 30
5 35 35 35 40 40 40
Remo
5 40 40 40 45 45 45
3 45 45 50 50 50 50
Remo

8 35 35 35 40 40 40
Semana
7 8 9 10 11 12
50 50 55 55 55 55
65 65 65 65 70 70
75 75 80 80 85 85
90 90 90 90 95 95
100 100 105 105 110 110
30 30 30 30 35 35
40 40 40 40 40 40
45 45 45 45 50 50
55 55 55 55 55 55
60 60 60 60 65 65
25 30 30 30 30 30
30 35 35 35 40 40
40 40 40 40 45 45
45 50 50 50 55 55
50 55 55 55 60 60
50 50 55 55 55 55
65 65 65 65 70 70
75 75 80 80 85 85
75 75 80 80 85 85
25 25 30 30 30 30
30 30 35 35 35 35
35 35 40 40 40 40
40 40 45 45 45 45
75 80 80 80 85 90
90 95 100 100 100 105
105 110 115 115 120 125
120 125 130 130 135 140
50 50 55 55 55 55
65 65 65 65 70 70
75 75 80 80 85 85
90 90 90 90 95 95
100 105 105 110 110 115
75 75 80 80 85 85
30 30 30 30 35 35
40 40 40 40 40 40
45 45 45 45 50 50
55 55 55 55 55 55
60 60 60 65 65 65
45 45 45 45 50 50
25 30 30 30 30 30
30 35 35 35 40 40
40 40 40 40 45 45
45 50 50 50 55 55
55 55 55 60 60 60
40 40 40 40 45 45
Predicciones de 1RM y Volumen Total levantado

Dia Ejercicio 1 2 3 4
Relevant 1.125 1.125 1.200 1.200
Sentadilla
Total 1.625 1.625 1.700 1.700
Relevant 675 675 725 725
Lunes Banca
Total 950 950 1.050 1.050
Relevant 600 600 600 675
Remo
Total 875 875 875 950
Relevant 650 650 700 700
Sentadilla
Total 1.150 1.150 1.200 1.200
Relevant 450 450 450 525
Miercoles Press militar
Total 550 550 550 650
Relevant 1.375 1.450 1.450 1.500
Peso muerto
Total 1.700 1.800 1.800 1.850
Relevant 1.475 1.490 1.580 1.595
Sentadilla
Total 1.975 1.990 2.080 2.095
Relevant 895 910 935 935
Viernes Banca
Total 1.170 1.185 1.260 1.260
Relevant 790 790 805 895
Remo
Total 1.065 1.065 1.080 1.170
1RM 105 105 105 105
Sentadilla Relevant 3.250 3.265 3.480 3.495
Total 4.750 4.765 4.980 4.995
1RM 60 60 62 62
Banca Relevant 1.570 1.585 1.660 1.660
Total 2.120 2.135 2.310 2.310
1RM 57 57 57 57
Remo Relevant 1.390 1.390 1.405 1.570
Total Total 1.940 1.940 1.955 2.120
semanal 1RM 40 40 40 45
Press militar Relevant 450 450 450 525
Total 550 550 550 650
1RM 130 130 130 130
Peso muerto Relevant 1.375 1.450 1.450 1.500
Total 1.700 1.800 1.800 1.850
Relevant 8.035 8.140 8.445 8.750
Total
Total 11.060 11.190 11.595 11.925
 Semana
5 6 7 8 9 10 11
1.250 1.250 1.325 1.325 1.375 1.375 1.450
1.800 1.800 1.900 1.900 1.975 1.975 2.075
725 725 800 800 800 800 850
1.050 1.050 1.150 1.150 1.150 1.150 1.225
675 675 675 725 725 725 800
950 950 950 1.050 1.050 1.050 1.150
700 700 750 750 800 800 850
1.250 1.250 1.325 1.325 1.400 1.400 1.475
525 525 525 525 600 600 600
650 650 650 650 750 750 750
1.500 1.575 1.575 1.650 1.725 1.725 1.775
1.850 1.950 1.950 2.050 2.125 2.125 2.200
1.620 1.635 1.725 1.740 1.805 1.820 1.910
2.170 2.185 2.300 2.315 2.405 2.420 2.535
935 950 1.040 1.040 1.040 1.055 1.120
1.260 1.275 1.390 1.390 1.390 1.405 1.495
895 895 910 935 935 950 1.040
1.170 1.170 1.185 1.260 1.260 1.275 1.390
107 107 113 113 118 118 124
3.570 3.585 3.800 3.815 3.980 3.995 4.210
5.220 5.235 5.525 5.540 5.780 5.795 6.085
62 62 68 68 68 68 73
1.660 1.675 1.840 1.840 1.840 1.855 1.970
2.310 2.325 2.540 2.540 2.540 2.555 2.720
57 57 57 62 62 62 68
1.570 1.570 1.585 1.660 1.660 1.675 1.840
2.120 2.120 2.135 2.310 2.310 2.325 2.540
45 45 45 45 51 51 51
525 525 525 525 600 600 600
650 650 650 650 750 750 750
130 135 135 141 146 146 152
1.500 1.575 1.575 1.650 1.725 1.725 1.775
1.850 1.950 1.950 2.050 2.125 2.125 2.200
8.825 8.930 9.325 9.490 9.805 9.850 10.395
12.150 12.280 12.800 13.090 13.505 13.550 14.295
 12
1.450
2.075
850
1.225
800
1.150
850
1.475
600
750
1.850
2.300
1.925
2.550
1.120
1.495
1.040
1.390
124
4.225
6.100
73
1.970
2.720
68
1.840
2.540
51
600
750
158
1.850
2.300
10.485
14.410