Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
ME Lower
SQ
20 2x10
60 x5
100 x5
120 x5
140 x3
160x 1
170 x1
Back off 1:
150 3x3
Back off 2:
135 3x5
DL
60 x5
100 x5
140 x5
180 x1
200 x1
Back off:
3x5 160kg
Suitcase carries
2x 50m
Rack and waiter carries (single)
2x 50m
Side bends
3x10
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
ME Upper
Chest sup. row
5x(15-25)
Incline BP
2x20 20kg
x5 50kg
x5 60kg
x5 70kg
8x3 80kg
Superset
Close Grip Incline BP
4x(12-12-8-8) 50kg
Chinups
4x7
Diverging lat pulldown
3x10
Face pulls
3x15
Superset
Σφυρια 3x7
καμψεις τρικ. σε medicine ball 3x8
Conditioning (Airdyne)
Intervals
60'' on
60 off
x 3
10' low tempo
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
DE Lower
Circuit
KB Swing 3x15
Single Leg Glute bridge 3x8
Box jumps 3x5
DE SQ (rest 30'')
10x2 90kg
DE Sumo DL (rest 30'')
8x2 100kg
Circuit (rest 1')
Snatch Grip DL 3x60''
Bodyweight step up 3x30'' /leg
Hanging leg raises 3x8
Γαμπες
3x fail
Δικεφαλοι ισια μπαρα
1x8 35kg
1x6 40kg
3x5 45kg
1x fail 35kg
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
Καλησπερα Αχιλλέα, ρωταω και εσένα όπως και τον Γιάννη σαν ποιο έμπειρη καο με καλύτερες γνωσεις ..Βοηθητικές ασκήσεις για το ohp σε παρακαλώ και εξηγώ το λόγο..σήμερα είχα προπόνηση ohp και εκτελεσα την άσκηση σωστά ,κλειδωμένα γόνατα, σφιγμενους Γλουτούς και κοιλιακούς, τα χέρια καο οι αγκώνες σε σωστή θέση αλλά το λάθος μου πιστεύω οφείλετε στην πάρα πολλή γρήγορη εκτέλεση που με τράβηξε το αυχένα λίγο στα δεξιά..δεν πεθάνω και στο πόνο αλλά το νιώθω λίγο...εκτός βέβαια με την εμπειρία σου έφυγε πιστεύεις κάτι άλλο..
Last edited by Costacoffee; 24-06-21 at 06:11.
DE Upper
Circuit
παγκος αλτηρες 4x25
τρικεφαλοι 4x15
chest sup. row 4x15
DE BP
8x3 55kg + double mini (3 sets 3'' eccentric)
Close grip BP
3x6 60kg (tempo 3/2/0)
Pullups
3x fail
Δικεφαλοι στραβομπαρα
3x15
Σημερα ειχα 1η δοση απο το τσιπακι οποτε πονουσε λιγο ο ωμος και ημουν λιγο χαμηλα σε ενεργεια οποτε δεν πιεσα.
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
ME Lower
Circuit
cossack squat 3x15
glute bridges 3x15
box jumps 3x5
ME Front SQ
60 x5
80 x5
90 x5
100 x3
110 x1
120 x1
ME Trap Bar DL
60 x5
100 x5
140 x5
180 x3
200 x1
220 x1
240 x1
back off
180 3x3
Back Hyperextensions
4x25 +20kg
Leg press single leg
3x20
Suitcase Carries 5' (αλλο χερι καθε 30'')
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
ME Upper
Chest sup. row
4x25
Floor Press 3RM
20 x5
60 x5
70x5
90x3
100x3
105x3
BP
6x(6-6-6-5-4-4) 90kg
Superset
DB incline press
3x(15-13-12)
Pull ups
3x5
db chest sup rows (ανοιχτοι αγκωνες)
3x15
db extensions westside style
3xfail
Shrugs σκυφτος
3x15
Superset
εκτασεις ωμων στο πλαι 3x20-25
front plate raises 3x10-20
Conditioning
Airdyne σταθερο τεμπο στα 300watts
2' on 1' off x3
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
ME Lower
Squat
1x20 20kg
1x5 60kg
1x5 100kg
1x3 130kg
1x3 140kg
4x2 160kg
back off
2x5 140g
Deadlift
1x5 100kg
1x5 140kg
1x5 170kg
back of
2x5 150kg
back extensions
2x50
Cardio
30' rowing machine
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
Dynamic Effort day (χτες)
Box jumps 5x5
Depth jumps 5x1
Explosive pushups 5x5
Explosive chinups 3x5
Γαμπες 4x15
εκτασεις τετρακεφαλων 4x12
facepulls 100reps
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
Maximum Effort Upper
Ζεσταμα
3x25 diverging lat pulldown
OHP
1x10 20kg
1x5 50kg
1x5 60kg
1x3 65kg
1x3 70kg
1x2 75kg
1x1 77.5kg
1x1 80kg
fail 85kg
back off 1
3x3 70kg
back off 2
4x5 62.5kg
Dips
4x fail
Κωπηλατικη με μπαρα
5x(10-15)
Δικεφαλοι 3 σετ
Τρικεφαλοι 3 σετ
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
Ένα μικρό update έτσι γιατι εχω να γραψω απο το καλοκαιρι. Αυτή την περίοδο κάνω 3-4 προπονήσεις βάρη κι άλλες 3 mma/bjj.
Σημερα:
DE Lower
Wenning Warmup
KB Swings 4x20
Glute Bridges 4x20
Planks 4x60''
DE SQ
5x5 (60'' rest) 85kg
DE DL (conve)
5x5 (60'' rest) 95kg
Goodmornings
3x8 95kg
Front squats
2x12 95 kg
Circuit
farmer walks 4x 90'' (2x20kg)
front carries 4x 90'' (20kg)
bag drills (κυριως ποδια) 4x60''
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
Ωραιος Αχιλλεα
.....95 κιλα goodmornings????..
Δυνατά τα gm οντως!!
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
θενξ παιδες.
Το προβλημα με τα gm ειναι οτι υποφερουν οι ωμοι μου απο ενα σημειο και μετα. Μακαρι να ειχα safety squat bar.
Eπισης δεν εχω ζωνη & μαγνησια τα κανω ολα τελειως raw, θα τα φερω ομως με την πρωτη ευκαιρια, δεν ηθελα να αγορασω 3η ζωνη χωρις λογο.
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
DE Upper
Wenning warmup
DB bench press 4x25
Lat pulldown 4x25
cross body tricep extension 4x25
DE BP 5x5 55kg
3x5 (3'' eccentric) (close-regular-wide grip)
2x5 (regular)
DE Pullups
5x4
Close grip incline BP
5x(9-6-5-5-4) 60kg
back off
1x12 40kg
Seated Row
3x(18-20) (10'' pause) ανοιχτή λαβή
3x(12-14) κλειστή λαβή
Rear delt flies
3x(10-14)
Shrugs με μπάρα
3x20
Chest sup. incline shrugs
3x(12-20)
Δικέφαλοι αλτήρες
8x(7-15)
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
ME Lower
Wenning warmup
KB Swings
Glute bridges
leg raises
SQ 3RM
70
110
130
140
150
160
170kg
DL μονές
60
100
120
130
140
150
160
170
180
190
200kg
Πρέσσα
1x8
6x6 290kg
Circuit x3 (1' rest)
Suitcase carries 90''
Front Carries 90''
Σάκος (κυρίως πόδια) 60''
extraδακι
Δικεφαλοι αλτηρες
3x5
Last edited by Achillezzz; 06-01-22 at 15:35.
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
ΜΕ Upper
Wenning warmup
καμψεις
κωπηλατικη
tricep pushdowns
Floor Press 5RM
60
70
80
90
100
105kg
Superset
Επικλινης κλειστη λαβη
1x12 60kg
4x(6-8) 75kg
Έλξεις
5x6
Chest sup row machine
4x8
Rear delt fly
4x(12-15)
Superset
δικεφαλοι αναποδη λαβη 3x(8-10)
Dips 3x(12-15)
Shrugs με μπάρα
3x(20-25) 60kg
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
DE Lower
Wenning warmup
Goblet squat 4x25
Glute bridges 4x25
planks 4x60''
DE SQ
5x5 80kg (1' rest)
DE Sumo DL
5x5 100kg (1' rest)
Circuit
ham curls 3x(10-12)
leg extensions 3x(10-12)
απαγωγοι 3x12
Extra
Γαμπες
3x(12-15)
Δικεφαλοι αλτηρες
3x5
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
Καλό το 5x5 ε;
(Κάνεις DE με το μαξ μου περίπου αυτή την περίοδο)
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
DE Upper
Wenning warmup
καμψεις 4x25
lat pullodwn 4x25
tricep pushdown 4x25
DE BP
5x5 45kg + double minis
Close Grip BP
1x8 60kg
4x6 75kg
Chest sup. rows
3x8 70kg
2x12 60kg
Reverse flies
3x(12-15)
Superset
Kelso Shrugs 3x12
εκτασεις στο πλαι 3x10
Superset
Δικεφαλοι αλτηρες 3x(7-8)
καμψεις κλειστη λαβη 3x12
tricep pushdowns ενα ενα χερι
2x12
πηχεις
4x(11-20)
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
mini workout
Hyperextensions
200 reps
Pullups
4x8
Πλαγιες εκτασεις ωμων
1x20
3x(12-15)
Δικεφαλοι στραβομπαρα αναποδη λαβη
4x(10-15)
Cardio
Κωπηλατικό
5' ζεσταμα
intervals 3x3' (1' rest)
12' low tempo
(30΄συνολο)
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
ME Lower
Ζεσταμα
Squat με μπαρα 4x25
Leg raises 4x10
SQ 3RM
60
100
120
140
150
160
170
180kg
DL μονες
100
140
160
180
8x1 190
Wide Stance Goodmorning
4x8 95kg
Circuit x3
suitcase carries 90''
front carries 90''
σακος 120''
Last edited by Achillezzz; 13-01-22 at 13:27.
Squat: 190kg
Deadlift: 220kg
Bench Press: 122.5kg
Press: 85kg
"What the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – Kirk Karwoski
"Train like a motherfucker for 10 years, no breaks, no bullshit, nothing but you and the bar, the rack and some chalk!" - Jim Wendler
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