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    SBD Téo 2

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    7pw9hjsmxr

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    SBD Téo 2

    Uploaded by

    7pw9hjsmxr
    3 views9 pages

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    3 views9 pages

    SBD Téo 2

    Uploaded by

    7pw9hjsmxr

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 9

    1RM

    Squat 180 OBJECTIF DU BLOC : Force


    Bench 110
    Deadlift 200
    Dips 70
    Jour 1 : Squat

    Type Muscle Exercices Sets Reps Intensité


    Squat quads Squat 1 x1 @8.0
    Squat quads Squat 3 x3 94%
    Semaine 1

    Type Muscle Exercices Sets Reps Intensité


    Squat quads Squat 1 x1 @8.0
    Squat quads Squat 3 x3 96%
    Semaine 2

    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0

    Type Muscle Exercices Sets Reps Intensité


    Squat quads Squat 1 x1 @8.0
    Squat quads Squat 3 x3 98%
    Semaine 3

    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0

    Type Muscle Exercices Sets Reps Intensité


    Squat quads Squat 1 x1 @8.0
    Squat quads Squat 3 x3 100%
    Semaine 4

    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    Jour 2 : Bench

    Charge Type Muscle Exercices Sets Reps Intensité Charge


    Bench pecs Bench 1 x1 @8.0
    170 Bench pecs Bench 3 x3 87% 95

    Charge Type Muscle Exercices Sets Reps Intensité Charge


    Bench pecs Bench 1 x1 @8.0
    172.5 Bench pecs Bench 3 x3 90% 100
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0

    Charge Type Muscle Exercices Sets Reps Intensité Charge


    Bench pecs Bench 1 x1 @8.0
    177.5 Bench pecs Bench 3 x3 93% 102.5
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0

    Charge Type Muscle Exercices Sets Reps Intensité Charge


    Bench pecs Bench 1 x1 @8.0
    180 Bench pecs Bench 3 x3 95% 105
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    Jour 3 : Deadlift

    Type Muscle Exercices Sets Reps Intensité Charge


    Deadlift dos Deadlift 1 x1 @8.0
    Deadlift dos Deadlift 3 x3 94% 187.5

    Type Muscle Exercices Sets Reps Intensité Charge


    Deadlift dos Deadlift 1 x1 @8.0
    Deadlift dos Deadlift 3 x3 96% 192.5
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0

    Type Muscle Exercices Sets Reps Intensité Charge


    Deadlift dos Deadlift 1 x1 @8.0
    Deadlift dos Deadlift 3 x3 98% 195
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0

    Type Muscle Exercices Sets Reps Intensité Charge


    Deadlift dos Deadlift 1 x1 @8.0
    Deadlift dos Deadlift 3 x3 100% 200
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0 0 x0 @0.0
    0 0 0x
    Jour 4 : Dips

    Type Muscle Exercices Sets Reps Intensité Charge Type


    Renfo triceps Dips 1x 1 @8.0 FAUX
    Renfo triceps Dips 3x 3 90% 62.5
    FALSE
    FALSE
    FALSE
    FALSE
    FALSE

    Type Muscle Exercices Sets Reps Intensité Type


    Renfo triceps Dips 1x 1 @8.0 FALSE 0
    Renfo triceps Dips 3x 3 94% 65 0
    0 0 0 0 x0 @0.0 0
    0 0 0 0 x0 @0.0 0
    0 0 0 0 x0 @0.0 0
    0 0 0 0 x0 @0.0 0
    0 0 0 0 x0 @0.0 0

    Type Muscle Exercices Sets Reps Intensité Type


    Renfo triceps Dips 1x 1 @8.0 FALSE 0
    Renfo triceps Dips 3x 3 100% 70 0
    0 0 0 0 x0 @0.0 0
    0 0 0 0 x0 @0.0 0
    0 0 0 0 x0 @0.0 0
    0 0 0 0 x0 @0.0 0
    0 0 0 0 x0 @0.0 0

    Type Muscle Exercices Sets Reps Intensité Type


    Renfo triceps Dips 1x 1 @8.0 FAUX 0
    Renfo triceps Dips 3x 3 105% 72.5 0
    0 0 0 0 x0 @0.0 0
    0 0 0 0 x0 0
    0 0 0 0 x0 0
    0 0 0 0 x0 0
    0 0 0 0 x0 0
    Jour 5 :

    Muscle Exercices Sets Reps Intensité Charge Type Muscle

    Muscle Exercices Sets Reps Intensité Charge Type Muscle


    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0

    Muscle Exercices Sets Reps Intensité Charge Type Muscle


    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0

    Muscle Exercices Sets Reps Intensité Charge Type Muscle


    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    0 0 0 x0 @0.0 0 0
    Jour 6 :
    VOLUME S1J1
    squat
    Exercices Sets Reps Intensité Charge Série

    ###
    Exercices Sets Reps Intensité Charge
    VOLUME S2J1
    0 0 x0 @0.0 squat
    0 0 x0 @0.0 Série
    0 0 x0 @0.0
    0 0 x0 @0.0
    0 0 x0 @0.0
    0 0 x0 @0.0
    0 0 x0 @0.0

    Exercices Sets Reps Intensité Charge


    0 0 x0 @0.0 ###
    0 0 x0 @0.0 VOLUME S3J1
    0 0 x0 @0.0 squat
    0 0 x0 @0.0 Série
    0 0 x0 @0.0
    0 0 x0 @0.0
    0 0 x0 @0.0

    Exercices Sets Reps Intensité Charge


    0 0 x0 @0.0
    0 0 x0 @0.0
    0 0 x0 @0.0 ###
    0 0 x0 @0.0 VOLUME S4J1
    0 0 x0 @0.0 squat
    0 0 x0 @0.0 Série
    0 0 x0 @0.0
    Tableau RPE vs. %
    Nombre de répétitions
    @ x1 x2 x3 x4 x5
    10 100.0% 95.5% 92.2% 89.2% 86.3%
    9.5 97.8% 93.9% 90.7% 87.8% 85.0%
    9 95.5% 92.2% 89.2% 86.3% 83.7%
    8.5 93.9% 90.7% 87.8% 85.0% 82.4%
    8 92.2% 89.2% 86.3% 83.7% 81.1%
    7.5 90.7% 87.8% 85.0% 82.4% 79.9%
    7 89.2% 86.3% 83.7% 81.1% 78.6%
    6.5 87.8% 85.0% 82.4% 79.9% 77.4%
    Nombre de répétitions
    x6 x7 x8 x9 x10 x11
    83.7% 81.1% 78.6% 76.2% 73.9% 70.7%
    82.4% 79.9% 77.4% 75.1% 72.3% 69.4%
    81.1% 78.6% 76.2% 73.9% 70.7% 68.0%
    79.9% 77.4% 75.1% 72.3% 69.4% 66.7%
    78.6% 76.2% 73.9% 70.7% 68.0% 65.3%
    77.4% 75.1% 72.3% 69.4% 66.7% 64.0%
    76.2% 73.9% 70.7% 68.0% 65.3% 62.6%
    75.1% 72.3% 69.4% 66.7% 64.0% 61.3%
    x12
    68.0%
    66.7%
    65.3%
    64.0%
    62.6%
    61.3%
    59.9%
    58.6%

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