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Thread: Death Note

  1. #1651
    Senior Bodybuilder dimitris_powerlifter's Avatar
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    Μια χαρα παει!!! Στον ποσο καιρο θα κανεις deload?
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--

  2. #1652
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by dimitris_powerlifter View Post
    Μια χαρα παει!!! Στον ποσο καιρο θα κανεις deload?
    Στο dynamic effort ή στο maximum effort? :P

    Στο de κάνω deload κάθε 4η βδομαδα οπου κανω 5x6/ 10x10 RPE 8.

    Στο me δεν κάνω deload ποτέ. Αλλά πχ αυτή την βδομάδα δεν κάνω deadlift me.
    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

  3. #1653
    Senior Bodybuilder Achillezzz's Avatar
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    Χτες ME lower

    Ζέσταμα circuit
    KB Swings 4x25
    Back Extensions 4x25
    bird dogs 4x10/πλευρά

    ME squat 2RM 5'' έκκεντρη
    20
    60
    100
    120
    140
    160
    170kg

    Συμπληρωματικές circuit
    προβολές στο πλάι 3x10/πόδι
    glute bridges 3x20
    hip abduction 3x20
    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

  4. #1654
    Senior Bodybuilder Mikelangelo's Avatar
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    Μπραβο Αχιλλεα ,πολυ καλος!!
    ...αυτο το 5'' εκκεντρη.....σκοτωνει!!!

  5. #1655
    Advanced Bodybuilder Greg0ry's Avatar
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    Πολυ καλος!!
    Και εγω οταν διαβαζω το log του Αχιλλεα και βλεπω 5'' εκκεντρη κατι με πιανει

  6. #1656
    Senior Bodybuilder Achillezzz's Avatar
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    Θενξ παιδες!

    Quote Originally Posted by Greg0ry View Post
    Πολυ καλος!!
    Και εγω οταν διαβαζω το log του Αχιλλεα και βλεπω 5'' εκκεντρη κατι με πιανει
    Σημερα 5'' εκκεντρη 3'' pause ρε :P


    ME Lower

    Ζέσταμα circuit
    πάγκος αλτήρες 4x25 (20kg)
    crossover tricep ext. 4x30
    lat pulldown (diverging) 4x25

    Bench Press 2RM (5'' εκκεντρη, 3'' pause καθε rep)

    20kg
    60kg
    80kg
    90kg
    100kg

    Συμπληρωματικές circuit
    lat pulldown ενα ενα χερι τροχαλια 3x10
    band pull aparts 3x20
    tricep kickbacks τροχαλια 3x10-15

    έξτρα superset πλαγιες εκτασεις ωμων/shrugs 3x15-20
    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

  7. #1657
    Advanced Bodybuilder Greg0ry's Avatar
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    χαχαχ οκ Party σημερα !!!
    Ωραιος Αχιλλεα..!!

    To lat pull down (1-1 χερι) Αχιλλεα πως το κανεις? Καθεσαι κανονικα η πλαγιως και τραβας ? (την εχω σαν ασκηση στην 2η ημερα upper)

  8. #1658
    Senior Bodybuilder Achillezzz's Avatar
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    Το κάνω στην τροχαλία γονατιστός, κάθομαι κανονικά.
    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

  9. #1659
    Advanced Bodybuilder Greg0ry's Avatar
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    Quote Originally Posted by Achillezzz View Post
    Το κάνω στην τροχαλία γονατιστός, κάθομαι κανονικά.
    Και εγω κανονικα την κανω απλα εχω δει να την κανουν ενω καθονται πλαγια..

  10. #1660
    Senior Bodybuilder Achillezzz's Avatar
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    mini workout 1 (πρωι)

    chest sup. row 50 reps (παλαμες κατω)
    chest sup. row 50 reps (παλαμες πανω)
    face pulls 50 reps
    τρικ. pushdowns 50 reps / χερι

    mini workout 2 (βραδυ)
    15' διατασεις ποδια
    καμψεις μηρ. δικ. 100 reps
    45 degree back ext. 100 reps
    jefersson curls 2x10 (KB 10kg)

    extra 2x12 (10kg) σφυρια 2x(10-8) καμψεις αυτοσυγκεντρωσης (10kg)
    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

  11. #1661
    Senior Bodybuilder Achillezzz's Avatar
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    Dynamic Effort Lower

    Ζέσταμα circuit

    Goblet squat 4x25
    back extensions 4x25
    κοιλιακοί με λάστιχο 4x25

    DE Squat
    8x2 77.5kg

    DE DL
    8x2 110kg (4 set sumo 4 set conventional)

    Συμπληρωματικές circuit
    Step ups 3x10 /πόδι (20kg DBs)
    Windmills 3x10/μεριά (16kg KBs)
    Γάμπες όρθιος 3x20 (tempo 5/2/5)
    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

  12. #1662
    Senior Bodybuilder Achillezzz's Avatar
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    Dynamic Effort Upper

    Ζέσταμα circuit
    πάγκος αλτήρες 4x25 (20kg)
    τροχαλία κωπηλατική 4x25
    τρικεφαλοι pushdowns 4x30

    DE BP
    8x2 42.5kg + double minibands
    2 set 5'' έκκεντρη
    2 σετ 3'' έκκεντρη
    τα άλλα 4 κανονικά

    Συμπληρωματικές circuit
    dog bird rows 4x10 (26kg)
    Serrano press 4x10 (2kg DBs)
    Band pull aparts 4x10

    Δικέφαλοι ίσια μπάρα
    2x10 (35kg)

    To Serrano press δεν υπάρχει, καταπληκτική άσκηση.
    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

  13. #1663
    Senior Bodybuilder Achillezzz's Avatar
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    Max Effort Lower

    Zέσταμα circuit
    KB swings (20kg) 4x25
    back extensions 4x25
    planks 3x60''

    SQ 6RM
    60kg
    100kg
    120kg
    140kg
    160kg
    165kg (fail, 5reps)

    Sumo DL 6RM
    70kg
    120kg
    160kg
    180kg

    Συμπληρωματικές circuit
    overhead step ups 3x10/ποδι (25kg plate)
    good morning 3x10 (70kg)
    farmer walks 3x50m (28kg KBs)

    Κακώς έβαλα πίσω στο ρακ την μπάρα στα 165, την είχα την rep... deadlift δεν είχα κανονικά απλά ήθελα να κάνω pull οπωσδήποτε οπότε έκανα ένα σχετικά χαλαρό 6αρι στα 180.
    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

  14. #1664
    Senior Bodybuilder Mikelangelo's Avatar
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    Πολυ καλος Αχιλλεα!!

    ....ε ενταξει δεν ηταν original το fail στα squats!!

  15. #1665
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by Mikelangelo View Post
    Πολυ καλος Αχιλλεα!!

    ....ε ενταξει δεν ηταν original το fail στα squats!!
    Δικιά μου χαζομάρα, το φοβήθηκα χωρίς λόγο. Αλλά ήταν ωραία προπόνηση κατα τ'άλλα, καλά πέρασα..!
    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

  16. #1666
    Senior Bodybuilder dimitris_powerlifter's Avatar
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    Αυτη η ψυχολογια στα squat μας εχει καταστρεψει :P Πολυ καλος!
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--

  17. #1667
    Senior Bodybuilder Achillezzz's Avatar
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    χαχαχα ναι Δημητρη

    ME Upper

    Ζεσταμα circuit
    παγκος αλτηρες 4x25
    οverhead tr. extensions τροχαλια 4x25
    lat pulldowns 4x25

    ΜΕ BP 6RM
    20kg
    60kg
    70kg
    80kg
    85kg
    90kg

    Συμπληρωματικες circuit
    inverted rows 3x fail
    kickbacks τροχαλια 3x10
    facepulls με λαστιχο 3x20
    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

  18. #1668
    Senior Bodybuilder dimitris_powerlifter's Avatar
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    Κατευθειαν τα 90 επρεπε :P
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--

  19. #1669
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by dimitris_powerlifter View Post
    Κατευθειαν τα 90 επρεπε :P
    Υπολογιζα 100+ αλλα το "ζεσταμα" με ξεπατωσε. Επειδη μπαινω και κατευθειαν με το που τελειωσει το circuit, ακομα και τα 20kg καινε.
    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

  20. #1670
    Senior Bodybuilder Achillezzz's Avatar
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    Mini workout upper
    15' διατάσεις ώμοι
    chest sup. row παλαμες κατω 50reps (2x25)
    chest sup row παλαμες πανω 50reps (2x25)
    face pulls 50reps (2x15, 1x20)
    tr. pushdowns 50reps/χέρι (2x15, 1x20)

    mini workout lower
    15' διατάσεις πόδια
    ham curls 100reps (4x25)
    45 degree back ext. 100 reps (4x25)
    jeferrson curls 2x10
    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

  21. #1671
    Senior Bodybuilder dimitris_powerlifter's Avatar
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    Και τις 2 προπονησεις ιδια μερα ??
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--

  22. #1672
    Senior Bodybuilder Achillezzz's Avatar
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    Ναι Δημητρη...
    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

  23. #1673
    Senior Bodybuilder dimitris_powerlifter's Avatar
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    Πως και ετσι? :P
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--

  24. #1674
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by dimitris_powerlifter View Post
    Πως και ετσι? :P
    Μπορώ να τις κάνω την ίδια μέρα ή μαζί με DE ή ΜΕ αρκεί να απέχουν 6 ώρες μεταξύ τους! Απλά την προηγούμενη off ημέρα δεν πήγα και μαζεύτηκαν 2 mini workouts...

    DE Lower

    Ζέσταμα circuit
    Goblet squats 4x25
    45 degree back extensions 4x25
    planks 4x 60''

    DE SQ
    6x2 85.5kg

    DE DL
    6x2 122.5kg (3 set sumo 3 set conventional)

    Συμπληρωματικές circuit
    Bulgarian Split Squats 3x10/πόδι (18kg DB)
    Lateral lunges 3x10/πόδι (16kg DBs)
    Γάμπες 3x20 (tempo 5-2-5)
    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

  25. #1675
    Senior Bodybuilder Achillezzz's Avatar
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    Dynamic Effort Upper

    Ζέσταμα circuit
    DB floor press 4x25 (20kg)
    cable rows to chest 4x25
    tr. pushdowns 4x30

    DE BP
    50kg + double minibands 6x3
    1 set 5'' έκκεντρη
    1 set 3'' έκκεντρη
    τα άλλα 4 κανονικά

    Συμπληρωματικές circuit
    pullover αλτήρας 3x10 (36kg)
    pullups 5x fail (8-7-6-5-5)
    tr. kickbacks 3x10-15 (8kg)

    3 σετ δικέφαλοι αλτήρες (18kg DBs)
    Superset
    3 σετ κάμψεις δικ. σε επικλινή ένα ένα χέρι 3x12 (8kg) / κάμψεις κλειστή λαβή 3x fail
    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

  26. #1676
    Senior Bodybuilder dimitris_powerlifter's Avatar
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    Ωραιες προπονήσεις Αχιλλέα, με αλλαγές στις συμπληρωματικές βλέπω!
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--

  27. #1677
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by dimitris_powerlifter View Post
    Ωραιες προπονήσεις Αχιλλέα, με αλλαγές στις συμπληρωματικές βλέπω!
    Nαι Δημήτρη...!

    Και έχω να πω οτι τα lateral lunges αν γίνουν σωστά, superset με bulgarian split SQ είναι εξαιρετικά! Σήμερα γλουτοί και δικέφαλοι λιώμα.

    Τελευταία έχω και αρκετά kickbacks και pullover στο πάνω σώμα.
    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

  28. #1678
    Senior Bodybuilder dimitris_powerlifter's Avatar
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    Αν έκανα bb σίγουρα θα είχα μέσα αυτές τις ασκήσεις για πολλες reps!! Άλλα και στο pl όπως φαίνεται έχουν την χρησιμότητα τους..Τουλάχιστον μάθαμε να μην τις κοροιδευουμε τέτοιες ασκήσεις
    Last edited by dimitris_powerlifter; 27-09-19 at 18:30.
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--

  29. #1679
    Advanced Bodybuilder Konstantina91's Avatar
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    Άσχετο, αλλά δεν ειναι να προπονείσαι με τέτοια plates, δεν σου φτανει ο χωρος στη μπάρα!

  30. #1680
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by dimitris_powerlifter View Post
    Αν έκανα bb σίγουρα θα είχα μέσα αυτές τις ασκήσεις για πολλες reps!! Άλλα και στο pl όπως φαίνεται έχουν την χρησιμότητα τους..Τουλάχιστον μάθαμε να μην τις κοροιδευουμε τέτοιες ασκήσεις
    Στο juggernaut training systems καπου εβλεπα συνεντευξη μερικων απο τις αγωνιστικες αθλητριες τους και καποια ελεγε αγαπημενη συμπληρωματικη του squat τα bulgarian split squats... Αν και τοτε ακομα δεν εκανα conjugate το ειχα συγκρατησει..!!

    Quote Originally Posted by Konstantina91 View Post
    Άσχετο, αλλά δεν ειναι να προπονείσαι με τέτοια plates, δεν σου φτανει ο χωρος στη μπάρα!
    Άστα να πάνε! Ελληνικό crossfitαδικο, απο κοινη προπονηση με τον Δημήτρη το καλοκαιρ :Ρ



    Max Effort Lower

    Ζέσταμα circuit
    KB Swings 4x25 (20kg)
    45 degree back extensions 4x25
    planks 3x60''

    ME SQ 3RM 3'' έκκεντρη
    20kg
    60kg
    100kg
    130kg
    140kg
    160kg
    170kg

    ME DL 3RM
    20kg
    60kg
    100kg
    140kg
    185kg
    200kg

    Συμπληρωματικές circuit
    lateral step ups 3x10
    planks με βαρος στη πλατη 3x60''
    καμψεις μηρ. δικ. 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

 

 
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