Tabela težina

1. Podaci o tezinama i plan tezina za linearnu periodizaciju Mezociklus I (1 - 12 nedelja)

Vezba	Biceps curl	Squat	Bench press	Military press	Lat pulldown	Skull crusher	Leg press	Calf raises	Deadlift
Max weight	39	93	110	66.5	79.8	39.9	186	79.8	170
Current weight	30	70	100	50	60	30	160	60	130
Difference	9	23.1	10	16.5	19.8	9.9	26	19.8	40
60% (Hypertopy) - reps 10-15+	23.4	55.86	66	39.9	47.88	23.94	111.6	47.88	102
70% (Hypertopy) - reps 10-15+	27.3	65.17	77	46.55	55.86	27.93	130.2	55.86	119
75% (Hypertopy) - reps 10-15+	29.25	69.82	82.5	49.88	59.85	29.92	139.5	59.85	127.5
85% (Strength) - reps 6-10	33.15	79.13	93.5	56.53	67.83	33.91	158.1	67.83	144.5
85-95% (Max-Strength) - reps 1-5	35.1	83.79	99	59.85	71.82	35.91	167.4	71.82	153
40-60% (Deload) - reps 6-10	23.4	55.86	66	39.9	47.88	23.94	111.6	47.88	102

2. Plan tezina po nedeljama (Baza)

Nedelja	Biceps curl	Squat	Bench press	Military press	Lat pulldown	Skull crusher	Leg press	Calf raises	Deadlift
week 1 - 2	25	55	65	40	50	25	110	50	100
week 3 - 4	25	55	70	45	55	30	120	55	105
week 5 - 6	30	60	75	50	60	30	130	60	110
week 7 - 12	35	65	80	55	65	35	130	65	115

3. Podaci o tezinama i plan tezina za linearnu periodizaciju Mezociklus II (14 - 22 nedelja)

Nedelja	Biceps curl	Squat	Bench press	Military press	Lat pulldown	Skull crusher	Leg press	Calf raises	Deadlift
70% (Hypertopy) - reps 8-12+	27.5	65	77.5	47.5	55	27.5	130	55	115
72.5 - 75% (Hypertopy) - reps 8-12+	30	70	82.5	50	60	30	140	60	120
77.5% - 80% reps 8-12+	32.5	75	87.5	52.5	62.5	32.5	150	62.5	125
85% (Strength) - reps 6-10	35	80	92.5	55	65	35	35	160	130

4. Plan tezina po nedeljama (Hipertrofija)

Nedelja	Biceps curl	Squat	Bench press	Military press	Lat pulldown	Skull crusher	Leg press	Calf raises	Deadlift
week 13	20	55	60	40	50	20	100	50	95
week 14 - 15	27.5	65	77.5	47.5	55	27.5	130	55	115
week 16 - 17	30	70	82.5	50	60	30	140	60	120
week 18 - 19	32.5	75	87.5	52.5	62.5	32.5	150	62.5	125
week 20 - 21	35	80	92.5	55	65	35	160	65	130

6. Podaci o tezinama i plan tezina za linearnu periodizaciju Mezociklus III (24 - 31 nedelja)

Nedelja	Biceps curl	Squat	Bench press	Military press	Lat pulldown	Skull crusher	Leg press	Calf raises	Deadlift
80% (Strength) - reps 5x5 / 4x6	30	75	85	52.5	60	30	150	60	130
85% (Strength)	30	80	92.5	55	62.5	30	160	60	140
87.5%	32.5	85	97.5	57.5	65	32.5	170	62.5	150
90% (Strength)	32.5	90	100	60	65	32.5	170	62.5	160

7. Plan tezina po nedeljama (Strength)

Nedelja	Biceps curl	Squat	Bench press	Military press	Lat pulldown	Skull crusher	Leg press	Calf raises	Deadlift
week 24 - 25	30	75	85	52.5	60	30	150	60	130
week 26 - 27	30	80	92.5	55	62.5	3	160	60	140
week 28 - 29	32.5	85	97.5	57.5	65	32.5	170	62.5	150
week 30 - 31	32.5	90	100	60	65	32.5	170	62.5	160