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Thread: Death Note

  1. #2341
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by Konstantina91 View Post
    Congrats, μετα απο τοσους μηνες εκτος εισαι στα παλια σου PR.
    ή μισοάδειο ή μισογεμάτο είναι το ποτήρι Ευχαριστώ!
    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

  2. #2342
    Senior Bodybuilder Achillezzz's Avatar
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    Repetition Effort Upper

    Wenning Warmup
    Diverging lat pulldown 4x25
    παγκος αλτηρες 4x25
    tricep extensions (σταυρομπαρα) 4x25

    BP 6x6
    85kg

    Incline DB (52kg)
    3x fail (14-13-9)

    Seated DB OHP (36kg)
    3x fail (9-9-8)

    Superset
    Plate Raises 3x10 (15kg)
    Rear delt flies καθιστος 3x(15-20)

    Superset
    Chinups 3x fail
    Medicine Ball pushups 3x fail


    Ο πάγκος είναι περίπου 70%. Ο στόχος είναι 2-3 βδομάδες να αυξάνω γραμμικά, μετα 8x8 το ιδιο και τελος 10x10 το ιδιο για 9-12 βδομαδες. Ο στοχος ειναι υπερτροφια σε στηθος/ωμους, γιαυτο και οι πολλοι αλτηρες.

    Το Σαββατο θα κανω αλλη μια upper με μικροτερο volume μεγαλυτερο intensity και λιγο παραπανω εμφαση σε πλατη.
    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. #2343
    Senior Bodybuilder dimitris_powerlifter's Avatar
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    Ωραια προπονηση Αχιλλέα!! Τελικα η repetition day αποφασισες να ειναι με μπάρα και οχι με αλτήρες απο οτι βλεπω σωστα;

    Νομιζω και εγω ετσι θα σε ωφελησει περισσοτερο παντως.
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--

  4. #2344
    Senior Bodybuilder Mikelangelo's Avatar
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    Ωπ,να και η υπερτροφια!!!!
    Ωραιο template!!!!

  5. #2345
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by dimitris_powerlifter View Post
    Ωραια προπονηση Αχιλλέα!! Τελικα η repetition day αποφασισες να ειναι με μπάρα και οχι με αλτήρες απο οτι βλεπω σωστα;

    Νομιζω και εγω ετσι θα σε ωφελησει περισσοτερο παντως.
    Ξαναδιαβασα το αρθρο του Luie που το προτεινει, μιλαει για wide grip στο 6x6 8x8 10x10 και μια 2η μερα αλτηρες, σε 2 θεσεις (decline-incline, οριζονιο-seated, κοκ). Οποτε τωρα τα συνδιασα ετσι, και την 3η μερα θα εχω απλα κανενα 3x3 ή καμια 8-10 μονες pin presses.

    Quote Originally Posted by Mikelangelo View Post
    Ωπ,να και η υπερτροφια!!!!
    Ωραιο template!!!!
    Ποτιπιλτινκ! Συμπαθητικο ειναι, θα δω πως θα δουλεψει!
    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

  6. #2346
    Advanced Bodybuilder AnonymousX's Avatar
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    Quote Originally Posted by Achillezzz View Post
    Ξαναδιαβασα το αρθρο του Luie που το προτεινει, μιλαει για wide grip στο 6x6 8x8 10x10 και μια 2η μερα αλτηρες, σε 2 θεσεις (decline-incline, οριζονιο-seated, κοκ). Οποτε τωρα τα συνδιασα ετσι, και την 3η μερα θα εχω απλα κανενα 3x3 ή καμια 8-10 μονες pin presses.



    Ποτιπιλτινκ! Συμπαθητικο ειναι, θα δω πως θα δουλεψει!
    Ωραίο προγραμμα Αχιλλέα και έχει και ποτι ποτι
    Squat: 5 x 125kg
    Deadlift: 5 x 140kg
    Bench Press: 5 x 80kg
    OHP: 4 x 60kg

    Be stronger than your excuses.

  7. #2347
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by AnonymousX View Post
    Ωραίο προγραμμα Αχιλλέα και έχει και ποτι ποτι
    Χωρις υπερτροφια, δυναμη δεν χτιζεις.

    btw ξεχασα να γραψω οτι μετα το yoke superset εκανα και Κelso Shrugs 3x20 (fail).

    Full mind-muscle connection, με κλειστα ματια για συγκεντρωση.
    Last edited by Achillezzz; 30-10-20 at 12:40.
    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

  8. #2348
    Senior Bodybuilder Mikelangelo's Avatar
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    Kelso Shrugs??????........που πας και τις ξεθαβεις.....αυτες τις ασκησεις

    ....δεν θα σχολιασω τα κλειστα ματια

  9. #2349
    Senior Bodybuilder Achillezzz's Avatar
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    DE Lower

    Wenning Warmup
    KB Swings 4x25
    Glute Bridges 4x25
    Planks 4x60''

    DE SQ
    12x2 100kg

    DE Sumo DL
    10x2 120kg

    Clean and Press
    4x3 70kg

    Superset
    Step ups με αλτηρες 3x10
    Leg raises στο μονοζυγο 3x8

    Seated Goodmorning
    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

  10. #2350
    Senior Bodybuilder Achillezzz's Avatar
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    Modified ME Upper

    Wenning warmup
    καμψεις 3x25
    Lat pulldowns 4x25
    tricep pushdowns 4x25

    Dead Press (off the chest)
    8x2 75kg (30-45'' rest)

    Tricep pushdowns
    4x12

    Cable pullovers
    4x15 (2'' pause)

    Facepulls
    4x fail (10-25 reps)

    cable lateral raises
    2x(12-15)

    δικεφαλοι τροχαλια με σχοινι
    3x(12-15)



    Πρωτη φορα 3η upper. Αν και σημερα εμοιαζε πιο πολυ με DE, η λογικη της ειναι να ειναι σχετικα βαρια.
    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. #2351
    Senior Bodybuilder dimitris_powerlifter's Avatar
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    Ωραιος!! Αφου θελεις να ειναι σχετικα βαρια δεν θα σε βολευε να ειναι και 3-4 σετ για 5-8 επαναληψεις σε ρπε 7-8??
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--

  12. #2352
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by dimitris_powerlifter View Post
    Ωραιος!! Αφου θελεις να ειναι σχετικα βαρια δεν θα σε βολευε να ειναι και 3-4 σετ για 5-8 επαναληψεις σε ρπε 7-8??
    Aκολουθω ενα progression του Chad Wesley Smith για το Dead Press. Ξεκιναει με 60% και παει μεχρι 90% σε 12 βδομαδες.

    Eπισης δεν θελω να κανω πανω απο 3-4 επαναληψεις το Σαββατο, γιατι εχω την κανονικη ΜΕ μεθαυριο κι δε θελω doms.
    Last edited by Achillezzz; 31-10-20 at 16:21.
    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. #2353
    Senior Bodybuilder dimitris_powerlifter's Avatar
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    Σωστος ναι!! Οποτε για 12 βδομαδες η modified ΜΕ θα ειναι με dead press και μετα θα αλλαξεις ασκηση υποθετω.
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--

  14. #2354
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by dimitris_powerlifter View Post
    Σωστος ναι!! Οποτε για 12 βδομαδες η modified ΜΕ θα ειναι με dead press και μετα θα αλλαξεις ασκηση υποθετω.
    Nαι ακριβως! Κανω rotate στην ΜE Upper οπως παντα, στην repetition method upper κανω το 6x6-8x8-10x10 με wide grip και στην modified ME Upper κανω dead press.

    btw, δεν ξερω αν οντως θα μπορω να το κανω 12 βδομαδες για μια σειρα απο λογους, αλλα ναι για οσο μπορω θα το παω ετσι.
    Last edited by Achillezzz; 31-10-20 at 16:39.
    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

  15. #2355
    Senior Bodybuilder Achillezzz's Avatar
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    Πρωτη καραντινοπροπονηση

    Upper

    Wenning warmup
    καμψεις 4x25
    banded rows 4x25
    banded tr. extensions 4x25

    Superset
    Handstand pushups (2'' pause) 3x2
    KB Rows 3x10

    Superset
    Banded pushups (medium band) 3x10
    KB Rows 3x10

    band pull aparts 3xfail (έτσι: https://www.instagram.com/p/CHMIMwmFsgV/)
    shrugs 3x13


    Εκανα αυτη την παραλλαγη της Yessica αντι για κανονικα band pull aparts (την οποια παντρευομαι ΟΠΟΤΕ θελει), παραδοξως παρα πολυ καλη ασκηση.
    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. #2356
    Senior Bodybuilder Mikelangelo's Avatar
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    Ωραια προπονηση



    .....και η Yessica!!!.

  17. #2357
    Advanced Bodybuilder AnonymousX's Avatar
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    Quote Originally Posted by Achillezzz View Post
    Πρωτη καραντινοπροπονηση

    Upper

    Wenning warmup
    καμψεις 4x25
    banded rows 4x25
    banded tr. extensions 4x25

    Superset
    Handstand pushups (2'' pause) 3x2
    KB Rows 3x10

    Superset
    Banded pushups (medium band) 3x10
    KB Rows 3x10

    band pull aparts 3xfail (έτσι: https://www.instagram.com/p/CHMIMwmFsgV/)
    shrugs 3x13


    Εκανα αυτη την παραλλαγη της Yessica αντι για κανονικα band pull aparts (την οποια παντρευομαι ΟΠΟΤΕ θελει), παραδοξως παρα πολυ καλη ασκηση.
    Ωραίος Αχιλλέα.

    Τα band pull apart είναι για rear delts?

    Θα μαζευτούμε από το φόρουμ να σας πετάμε ρυζι
    Squat: 5 x 125kg
    Deadlift: 5 x 140kg
    Bench Press: 5 x 80kg
    OHP: 4 x 60kg

    Be stronger than your excuses.

  18. #2358
    Senior Bodybuilder dimitris_powerlifter's Avatar
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    Quote Originally Posted by Achillezzz View Post


    Εκανα αυτη την παραλλαγη της Yessica αντι για κανονικα band pull aparts (την οποια παντρευομαι ΟΠΟΤΕ θελει),
    ΝΑΙ

    Ωραια προπονηση, καλη αρχη με το κροσφιτ
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--

  19. #2359
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by AnonymousX View Post
    Ωραίος Αχιλλέα.

    Τα band pull apart είναι για rear delts?

    Θα μαζευτούμε από το φόρουμ να σας πετάμε ρυζι
    Nαι, φουλ read delts και λιγο lower traps. Με την παραλλαγη αυτη ομως πιανουν και αλλα πραγματα, μεχρι και λιγο κοιλιακοι. Με ξαφνιασε λιγο το ποσο καλα πιανει η συγκεκριμενη ασκηση.

    Quote Originally Posted by dimitris_powerlifter View Post
    ΝΑΙ

    Ωραια προπονηση, καλη αρχη με το κροσφιτ
    Καλισθενικς και kettlebelling btw Δημητρη δοκιμασε handstand pushups, ετσι κ@λοχοντροι που ειμαστε ειναι αρκετα απαιτητικο!
    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. #2360
    Senior Bodybuilder Konstantina91's Avatar
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    Quote Originally Posted by Achillezzz View Post
    Πρωτη καραντινοπροπονηση

    Upper

    Wenning warmup
    καμψεις 4x25
    banded rows 4x25
    banded tr. extensions 4x25

    Superset
    Handstand pushups (2'' pause) 3x2
    KB Rows 3x10

    Superset
    Banded pushups (medium band) 3x10
    KB Rows 3x10

    band pull aparts 3xfail (έτσι: https://www.instagram.com/p/CHMIMwmFsgV/)
    shrugs 3x13


    Εκανα αυτη την παραλλαγη της Yessica αντι για κανονικα band pull aparts (την οποια παντρευομαι ΟΠΟΤΕ θελει), παραδοξως παρα πολυ καλη ασκηση.
    Καλή αρχή , ευκαιρια για conditioning

  21. #2361
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by Konstantina91 View Post
    Καλή αρχή , ευκαιρια για conditioning
    θενξ μπρο, σημερα στην lower θα κανω farmer walks μεχρι να ξερασω.
    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

  22. #2362
    Senior Bodybuilder Achillezzz's Avatar
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    Lower

    Wenning Warmup
    Goblet SQ (32kg) 4x20
    Banded GMs (medium) 4x25
    Planks 4x45''

    Προβολες στο πλαι
    2x6 (32kg)

    Farmer Walks
    5x60''

    Romanian DL
    6x8



    Τα goblet 20αρες σε circuit με 32kg με ξεπατωσαν, ισως πρεπει να τα κανω banded και να κανω μετα τα goblet χωρια.
    Στα farmer walks η λαβη ηταν αυτη που τα επαιξε πρωτη, αλλα ειναι σουπερ ασκηση, θα γινω αγροτης στο διαμερισμα μου φαινεται.
    Το RPE στα romanian ηταν πολυ μικρο αλλα οκ, σιγα σιγα, εδω θα μαστε.
    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. #2363
    Senior Bodybuilder Achillezzz's Avatar
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    Me Upper

    Wenning warmup
    db press 4x25
    tr. extensions 4x25
    lat pulldowns (diverging) 4x25

    ME BP 5RM
    60kg
    70kg
    75kg
    80kg
    85kg
    87.5kg

    Superset 1
    chinups 3x max
    dips 3x max

    Superset 2
    Chest sup. rows 3x12
    εκτασεις ωμων στο πλαι 3x15

    Superset 3
    tr. extensions westside style 3x 10-15
    καμψεις δικ. 3x 8-10
    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

  24. #2364
    Advanced Bodybuilder AnonymousX's Avatar
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    Ωραιος Αχιλλεα καραντινοπροπονησεις
    Squat: 5 x 125kg
    Deadlift: 5 x 140kg
    Bench Press: 5 x 80kg
    OHP: 4 x 60kg

    Be stronger than your excuses.

  25. #2365
    Senior Bodybuilder Achillezzz's Avatar
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    ME Lower

    Wenning warmup
    KB Swings 4x25
    Glute Bridges 4x25
    Planks 4x60''

    SQ 5RM
    20kg
    60kg
    100kg
    110kg
    120kg
    130kg
    140kg

    DL 5RM
    100kg
    120kg
    130kg
    140kg
    160kg

    Superset
    step ups 3x8 /ποδι
    leg raises 3x max

    Ham curls
    4x15

    Τόσο όσο και σήμερα... Δεν ξερω αν χαιρομαι που ανοιξε το γυμναστηριο ή αν λυπαμαι για τα χαλια μου
    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. #2366
    Senior Bodybuilder Mikelangelo's Avatar
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    Μια χαρα εισαι Αχιλλεα
    .....θα επρεπε να λυπασαι αν δεν ειχαν κλεισει τα γυμναστηρια

  27. #2367
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by Mikelangelo View Post
    Μια χαρα εισαι Αχιλλεα
    .....θα επρεπε να λυπασαι αν δεν ειχαν κλεισει τα γυμναστηρια
    Τουλαχιστον σημερα δεν ποναω

    Που φτασαμε ρε φιλε να χαιρομαστε που καναμε 1 προπονηση.
    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. #2368
    Senior Bodybuilder dimitris_powerlifter's Avatar
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    29-06-17
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    Καλη αρχη μπρο, μια χαρα είναι τα νουμερα!!
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--

  29. #2369
    Senior Bodybuilder Achillezzz's Avatar
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    16-03-07
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    ME Upper (2)

    Wenning Warmup
    db bp 4x25
    lat pulldown 4x25
    tricep pushdown 4x25

    BP 5s (2'' pause last rep each set)
    60kg
    70kg
    75kg
    80kg
    85kg
    90kg

    Superset
    OHP 3x5 60kg
    Chinups 3x max

    Circuit
    db pullover 3x15
    db tricep extensions westside style 3x6
    db curls 3x8

    Shrugs σκυφτος 3x12

    overhead plate raises 3x(10-20)
    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

  30. #2370
    Senior Bodybuilder dimitris_powerlifter's Avatar
    Join Date
    29-06-17
    Posts
    2,704

    Default

    2 ME απο εδώ και περα;;
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--


 
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