Madcow 5X5

Edición Powerexplosive
Sólo rellenar celdas en color:

Carga
Día Ejercicio Reps 1 2 3
5 0 5 10
Hip Thrust 5 0 5 10
5 0 5 10
5 0 0 0
5 0 0 0
5 0 0 0
Sentadilla 5 0 0 0
1 0 0 0
1 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
Lunes
5 0 0 0
Press Banca 5 0 0 0
1 0 0 0
1 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
Remo 5 0 0 0
1 0 0 0
1 0 0 0
5 0 0 0
 5 0 0 0
5 0 0 0
1 0 0 0
Sentadilla
1 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
Miércoles Press Inclinado
1 0 0 0
1 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
Peso Muerto
1 0 0 0
1 0 0 0
5 0 0 0
5 2.5 7.5 12.5
Hip Thrust 5 2.5 7.5 12.5
5 2.5 7.5 12.5
5 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
Sentadilla
1 0 0 0
1 0 0 0
3 0 0 0
8 0 0 0
5 0 0 0
5 0 0 0
Viernes 5 0 0 0
5 0 0 0
Press Banca
1 0 0 0
1 0 0 0
3 0 0 0
8 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
Remo
1 0 0 0
1 0 0 0
3 0 0 0
 Remo

8 0 0 0

Registro de la Com
Semana 1 2 3
Peso Corporal Objetivo
Peso Corporal
Peso Corporal al 10% Err:502 Err:502 Err:502
Peso Corporal al 10% Depleto Err:502 Err:502 Err:502
Cintura (cm)
Cuello (cm)
Grasa Corporal (%) Err:502 Err:502 Err:502
Masa Libre de grasa Err:502 Err:502 Err:502
Masa Grasa Err:502 Err:502 Err:502
Indice de Masa Libre de Grasa (FFMI) Err:502 Err:502 Err:502
FFMI Ajustado Err:502 Err:502 Err:502

Altura (m)

1RMs E
Semana 1 2 3
Sentadilla 0 0 0
Press Banca 0 0 0
Peso Muerto 0 0 0
Remo 0 0 0
Press Inclinado 0 0 0
Hip Thrust 2.5 7.5 15
 Salto de Peso
Ejercicio Peso Reps entre Series
Sentadilla 12.5%
Press Banca

osive
12.5%
Peso Muerto 12.5%
Remo 12.5%
Press Inclinado 12.5%
Hip Thrust -

Carga Externa
Semana
4 5 6 7 8 9 10
15 20 25 30 35 40 45
15 20 25 30 35 40 45
15 20 25 30 35 40 45
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
17.5 22.5 27.5 32.5 37.5 42.5 47.5
17.5 22.5 27.5 32.5 37.5 42.5 47.5
17.5 22.5 27.5 32.5 37.5 42.5 47.5
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 0 0 0 0 0 0 0

gistro de la Composición Corporal

4 5 6 7 8 9 10

Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 Err:502

Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 Err:502

Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 Err:502

Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 Err:502
Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 Err:502
Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 Err:502
Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 Err:502

1RMs Estimados
4 5 6 7 8 9 10
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
20 25 30 37.5 42.5 47.5 52.5
1RM 5RM Peso Inicial Discos más Pequeños Disponibles

0 0 0 Llegar a tus PRs en la Semana

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Carga interna (RP

11 12 Día Ejercicio
50 55
50 55 Hip Thrust
50 55
0 0
0 0
0 0
0 0 Sentadilla
0 0
0 0
0 0
0 0
0 0
Lunes
0 0
0 0 Press Banca
0 0
0 0
0 0
0 0
0 0
0 0
0 0 Remo
0 0
0 0
0 0
 0 0
0 0
0 0
Sentadilla
0 0
0 0
0 0
0 0
0 0
0 0
Miércoles Press Inclinado
0 0
0 0
0 0
0 0
0 0
0 0
Peso Muerto
0 0
0 0
0 0
52.5 57.5
52.5 57.5 Hip Thrust
52.5 57.5
0 0
0 0
0 0
0 0
Sentadilla
0 0
0 0
0 0
0 0
0 0
0 0
0 0 Viernes
0 0
Press Banca
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Remo
0 0
0 0
0 0
 Remo

0 0

11 12

Err:502 Err:502
Err:502 Err:502

Err:502 Err:502
Err:502 Err:502
Err:502 Err:502
Err:502 Err:502
Err:502 Err:502

11 12
0 0
0 0
0 0
0 0
0 0
60 65
scos más Pequeños Disponibles 2.5

Llegar a tus PRs en la Semana 4

arga interna (RPE/RIR/Velocidad de Ejecución)

Semana
Reps 1 2 3 4 5 6 7 8 9 10 11
5
5
5
5
5
5
5
1
1
5
5
5
5
5
1
1
5
5
5
5
5
1
1
5
5
5
1
1
5
5
5
5
5
1
1
5
5
5
5
1
1
5
5
5
5
5
5
5
5
1
1
3
8
5
5
5
5
1
1
3
8
5
5
5
5
1
1
3
8
12