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Thread: Death Note

  1. #2371
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by dimitris_powerlifter View Post
    2 ME απο εδώ και περα;;
    Οχι, μονο την πρωτη βδομαδα για να συνελθω.
    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. #2372
    Senior Bodybuilder Achillezzz's Avatar
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    ME Upper

    Wenning warmp
    db incline press 4x25
    chest sup row 4x25
    tr. extensions 4x25

    Incline 5RM (pause 1'')
    60
    65
    70
    75
    80kg

    superset
    chinups 3x max
    dips 3x max

    Απλα και λιτα γιατι βιαζομουν.
    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. #2373
    Senior Bodybuilder Achillezzz's Avatar
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    DE Lower

    Wenning Warmup

    Swings 4x25
    Glute Bridges 4x25
    Planks 4x60''

    DE SQ
    10x2 95kg

    DE Sumo DL
    10x2 100kg

    Circuit
    Step ups 3x10 /ποδι
    Snatch grip DL 3x10
    Hanging Leg raises 3x max

    εξτραδακια
    3x(15-12-10) δικεφαλοι ισια μπαρα
    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. #2374
    Senior Bodybuilder Mikelangelo's Avatar
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    Καλη αρχη και παλι.!!!

  5. #2375
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by Mikelangelo View Post
    Καλη αρχη και παλι.!!!
    σα να μη περασε μια μερα
    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. #2376
    Pumping Iron salva_'s Avatar
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    δυνατό το log σου Αχιλλέα. death note στην κυριολεξία
    NO EXCUSES

  7. #2377
    Senior Bodybuilder Achillezzz's Avatar
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    ME Upper

    Wenning Warmup
    παγκος αλτηρες 4x25
    diverging lat pulldown 4x25
    overhead tricep extensions με μπαρα 4x25

    ME παγκος
    x5 60kg
    x5 70kg
    x5 75kg
    x5 80kg
    x5 90kg
    x4 95kg
    x1 100kg

    Superset
    Κωπηλατική με μπάρα 70kg 3x fail
    Dips 3x fail

    Circuit
    chest supported DB row 3x fail
    Tricep extensions Westside style 3x fail
    Kelso shrugs 3x fail (2'' hold)

    Εξτραδακια
    Δικεφαλοι στραβομπαρα 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

  8. #2378
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by salva_ View Post
    δυνατό το log σου Αχιλλέα. death note στην κυριολεξία
    Ευχαριστώ! Μακάρι να ξαναγίνει δυνατό γιατί μας καταντήσανε ζυμαρούληδες.
    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. #2379
    Senior Bodybuilder Achillezzz's Avatar
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    ΜΕ Lower

    Warmup superset
    bodyweight bulgarian split SQ 2x25
    SQ (20kg) 2x10
    Hanging leg raises 2x8

    ME SQ
    x5 60kg
    x5 100kg
    x5 120kg
    x5 140kg
    x5 150kg
    x3 160kg

    ME DL
    x5 100kg
    x5 140kg
    x5 160kg
    x3 180kg

    Superset
    RDL 3x12 100kg
    Hanging leg raises 3x10

    Back Hyperextensions
    4x25 (1' rest)

    Superset
    Bodyweight high step ups 3x12
    One arm KB shrug 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

  10. #2380
    Senior Bodybuilder Achillezzz's Avatar
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    DE Upper

    Wenning Warmup
    4x25 παγκος αλτηρες
    4x25 lat pulldowns
    4x25 tricep extensions

    DE BP
    8x3 60kg

    Superset
    Close grip BP 4x10 60kg
    Chinups 4x fail

    Circuit
    Chest sup. DB rows 3x(15-20) (2'' pause)
    DB tricep extensions Westside style 3x12
    DB lateral raise 3x(20-25)

    Yoke extra
    δικ. ισια μπαρα 3x(12-15)
    shrugs σκυφτος 3x8
    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. #2381
    Senior Bodybuilder Achillezzz's Avatar
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    ME Upper

    Wenning Warmup
    KB swings 4x25
    Glute bridges 4x25
    Plank 4x60''

    ME SQ
    5x 60
    5x 100
    5x 120
    5x 140
    3x 150
    1x 160
    1x 165

    Back off 1
    2x3 150

    Back off 2
    1x5 140

    ME Sumo DL
    5x 100
    5x 140
    5x 160
    5x 170
    3x 180
    1x 190

    Δικεφαλοι ισια μπαρα
    3x(15-8-6)


    Eπειδη ξεκινησα παλι προπονησεις kick, θα κοψω λιγο volume απο τα βαρη. Θελω να κρατησω συχνοτητα 2 upper 2 lower, συν 3 προπονησεις kick boxing τη βδομαδα. Προς το παρον μου βγαινει 7ημερο προγραμμα αλλα ισως την τεταρτη κανω διπλή και εχω την Πεμπτη off. Αλλιως μπορει να βαλω τις 2 Dynamic Effort την ιδια μερα, θα δω.

    Γενικα με ενδιαφερει Δευτέρα-Παρασκευή να είμαι φρέσκος γιατί είναι οι 2 δυσκολες προπονησεις κικ, οποτε εβαλα την ΜΕ lower Σαββατο και την DE lower Τριτη. Με το volume θα δω ποσο αντεχω και σιγα σιγα θα το προσαρμοζω. Σαν κανονα παντως σε αυτη τη φαση ειδικα στις lower ειναι στη 1 ωρα να φευγω.
    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. #2382
    Senior Bodybuilder Achillezzz's Avatar
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    ME Upper

    Wenning warmup
    lat pulldowns 4x25
    bp αλτηρες 4x25
    tricep pushdowns 4x25

    ME OHP
    x5 20kg
    x5 50kg
    x5 60kg
    x2 70kg
    x1 75kg
    x1 77.5kg

    Superset (rest 2-3'')
    BP 6x6 70kg
    Chinups 6x max

    Circuit
    chest sup rows 3x11 (last rep ισομετρικο pause μεχρι fail)
    westside style tricep extensions 3x10
    shrugs σκυφτος 3x15

    Yoke superset
    seated DB cleans 2x(25-20)
    front plate raises 2x(20-15)

    Δικεφαλοι ισια μπαρα
    3x fail 20kg
    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. #2383
    Advanced Bodybuilder AnonymousX's Avatar
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    Quote Originally Posted by Achillezzz View Post
    ME Upper

    Wenning warmup
    lat pulldowns 4x25
    bp αλτηρες 4x25
    tricep pushdowns 4x25

    ME OHP
    x5 20kg
    x5 50kg
    x5 60kg
    x2 70kg
    x1 75kg
    x1 77.5kg

    Superset (rest 2-3'')
    BP 6x6 70kg
    Chinups 6x max

    Circuit
    chest sup rows 3x11 (last rep ισομετρικο pause μεχρι fail)
    westside style tricep extensions 3x10
    shrugs σκυφτος 3x15

    Yoke superset
    seated DB cleans 2x(25-20)
    front plate raises 2x(20-15)

    Δικεφαλοι ισια μπαρα
    3x fail 20kg
    Ωραίος Αχιλλέα!

    άντε να ανοίξουμε κι εμείς κάποια στιγμή
    Squat: 5 x 125kg
    Deadlift: 5 x 140kg
    Bench Press: 5 x 80kg
    OHP: 4 x 60kg

    Be stronger than your excuses.

  14. #2384
    Senior Bodybuilder Achillezzz's Avatar
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    DE Lower

    Wenning Warmup
    KB Swings 4x25
    Glute Bridges 4x25
    Abs 2x25 / Goodmornings 2x25

    DE SQ
    12x3 80kg + mini bands (πρωτα 3 σετ, 3'' eccentric)

    DE Sumo DL
    15x1 110kg + mini bands

    Circuit
    Προβολες στο πλαι με αλτηρες 3x12
    Snatch Grip DL 3x10
    Hanging leg raises 3x8

    Superset
    side raises 3x(15-25)
    δικεφαλοι σφυρια 3x fail

    Μπερδρευτηκα στις αρσεις και αντι για 90 εβαλα 110. Ηθελα να κανω ενα wave 90-100-110, μαλλον θα κανω 110-112.5-115. Χαζομαρα μου.
    Last edited by Achillezzz; 25-05-21 at 23:43.
    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. #2385
    Senior Bodybuilder Achillezzz's Avatar
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    DE Upper χτες

    Wenning Warmup
    Lat pulldown 4x25
    tricep pushdown 4x25
    bench press αλτηρες 4x25

    DE BP
    12x3 50kg+double minis

    Incline BP
    6x6 60kg

    Barbell rows
    5x10 80kg

    Superset
    Incline Tate Presses 3x15
    Kelso Shrugs αλτηρες 3x10 (3'' pause)

    Yoke superset
    upright rows 2x15
    δικεφαλοι αναποδη λαβη 2x10

    δικεφαλοι αλτηρες
    4x8
    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. #2386
    Senior Bodybuilder Achillezzz's Avatar
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    ME Lower

    Wenning Warmup

    KB swings 4x25
    glute bridges 4x25
    banded abs 4x25

    Zercher SQ 5RM
    60kg
    70kg
    80kg
    90kg
    100kg

    DL 5RM 3'' eccentric
    60kg
    100kg
    140kg
    160kg
    170kg

    Back hyperextensions (weighted)
    4x20


    Εκανα τα minimum κι εφυγα, γιατι ημουν λιγο ερηπιο απο την χτεσινη προπονηση kick. Ισως zercher να ειχα αλλο 1 σετ 10-15kg αλλα δεν με εψηνε ιδιαιτερα.
    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

  17. #2387
    Senior Bodybuilder Mikelangelo's Avatar
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    παραλληλες προπονησεις στο κικ και κιλα κοντα στα φυσιολογικα σου επιπεδα....δεν το λες και...ερειπιο
    Πολυ καλος!!!

  18. #2388
    Senior Bodybuilder Achillezzz's Avatar
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    ME Upper

    cable rows 4x25
    bp DB press 4x25
    overhead DB press 4x25

    Close Grip BP 3RM 2'' pause
    60kg x5
    70kg x5
    80 x3
    90 x3
    100 x3

    Superset
    BP
    1x6 75kg
    1x6 80kg
    6x6 85kg
    Wide grip Chin uups
    8x6

    Circuit
    Chest sup. rows 3x(8-10)
    Westside style tricep extensions 3x(8-12)
    shrugs σκυφτος 3x10

    Υοke superset
    καμψεις δικ. ισια μπαρα (35kg) 4x8
    seated DB cleans 4x10

    Finisher
    plate front raites (overhead) 1x fail (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

  19. #2389
    Senior Bodybuilder Achillezzz's Avatar
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    DE Lower

    Ζεσταμα circuit
    kb swins 3x15
    glute bridges 3x15
    planks 3x30''

    box jumps
    5x5 (+ 8kg)

    DE SQ
    10x2 90kg + mini bands

    DE Sumo DL
    15x1 110kg + mini bands

    Step ups
    3x10/leg

    Leg raises
    3x8

    Overhead Carries
    2x 180'' (30'' rest)

    Εκτασεις τετρακεφαλων
    4x15

    Back hyperextensions
    2x30
    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. #2390
    Senior Bodybuilder Achillezzz's Avatar
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    DE Upper

    Ζεσταμα Circuit
    chest sup. rows machine 4x25
    bp αλτηρες 2x25
    overhead tricep extensions 2x25

    DE BP
    10x2 55kg + double minis

    Superset
    OHP 3x5 60kg
    Pullups 3x7

    BB rows (strict)
    4x10 60kg

    Circuit
    Γαλλικες πιεσεις 3x30
    Δικεφαλοι στραβομπαρα 3x20
    πλαγιες εκτασεις ωμων 3x12

    Υoke εξτραδακι
    seated DB cleans 2x15
    καμψεις δικ. αναποδη λαβη 2x12

    H προπονηση ηταν διπλη αμεσως μετα το κικ (μιση ωρα διαφορα), οποτε ειχα λιγοτερη ενεργεια μετα το τον dynamic effort παγκο.
    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. #2391
    Pumping Iron
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    Quote Originally Posted by Achillezzz View Post
    DE Lower

    Wenning Warmup
    KB Swings 4x25
    Glute Bridges 4x25
    Abs 2x25 / Goodmornings 2x25

    DE SQ
    12x3 80kg + mini bands (πρωτα 3 σετ, 3'' eccentric)

    DE Sumo DL
    15x1 110kg + mini bands

    Circuit
    Προβολες στο πλαι με αλτηρες 3x12
    Snatch Grip DL 3x10
    Hanging leg raises 3x8

    Superset
    side raises 3x(15-25)
    δικεφαλοι σφυρια 3x fail

    Μπερδρευτηκα στις αρσεις και αντι για 90 εβαλα 110. Ηθελα να κανω ενα wave 90-100-110, μαλλον θα κανω 110-112.5-115. Χαζομαρα μου.
    Στο superset είναι side raises για πόδια Δηλαδη lying side raises η είναι shoulders side raises και ακόμα μπορώ να βάλω σούπερ σετ 2 ασκησιες σε super set Biceps που σήμερα κάνω deadlift? (βέβαια το winning warm up και το circuit μπήκαν στο πρόγραμμα μου για σήμερα ,δεν έχει KB στο γυμναστήριο άρα λέω να πάρω την δικιά μου lol η αντικαθηστο με άλλη άσκηση?

  22. #2392
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by Costacoffee View Post
    Στο superset είναι side raises για πόδια Δηλαδη lying side raises η είναι shoulders side raises και ακόμα μπορώ να βάλω σούπερ σετ 2 ασκησιες σε super set Biceps που σήμερα κάνω deadlift? (βέβαια το winning warm up και το circuit μπήκαν στο πρόγραμμα μου για σήμερα ,δεν έχει KB στο γυμναστήριο άρα λέω να πάρω την δικιά μου lol η αντικαθηστο με άλλη άσκηση?
    side raises ειναι ωμοι!

    Ναι μπορεις να κανεις χερια και οταν κανεις deadlift, όποτε θες. Εγω κανω λιγα σετ σχεδον καθε φορα που παω προπονηση, ειτε κανω upper ειτε lower.
    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. #2393
    Senior Bodybuilder Achillezzz's Avatar
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    ME Lower

    ME Front Squat
    x10 60kg
    x5 90kg
    x3 100kg
    x3 110kg
    x1 120kg

    Back off
    5x3 95kg

    ME Sumo DL 3RM 3'' eccentric
    95kg
    100kg
    140kg
    160kg
    170kg

    Ham Curls
    5x(8-12)

    Back hyperextensions (+20kg)
    4x20

    Γαμπες καθιστος
    4x12



    Κανω και καποια μικρα mini workouts σπιτι, κυριως διατασεις-mobility 10-20 λεπτα την ημερα, και κανενα shrug με KBs αλλα δεν τα γραφω.
    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. #2394
    Senior Bodybuilder Achillezzz's Avatar
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    ME Upper

    Ζεσταμα
    καμψεις 3x20
    lat pulldowns 4x25
    tricep pushdowns 4x25

    Close Grip BP 3RM
    60
    70
    75
    80
    85
    90
    95
    100
    105kg (μονη, rpe 8-9)

    Superset 1
    Bench Press 6x6 87.5kg
    Ελξεις 6x6

    Superset 2
    chest sup rows 3x10
    καμψεις δικεφαλων 3x(6-8)

    Dips
    3x fail

    Yoke superset
    Kelso shrugs 2x fail (3'' pause)
    upright rows 2x12

    Αυτη τη βδομαδα δεν εκανα τις 2 dynamic effort.
    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. #2395
    Senior Bodybuilder Achillezzz's Avatar
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    ME Lower

    Box Squat 5RM (beltless)
    60kg
    95kg
    115kg
    130kg
    140kg

    Superset με box jumps
    5x5

    Block Sumo DL 5RM (πανω σε 1 plate)
    60kg
    100kg
    140kg
    160kg
    180kg
    200kg

    Superset
    Back hyperextensions 3x15 (+25kg)
    Γαμπες καθιστος 3x20

    Δικεφαλοι ισια μπαρα
    1x12
    1x8
    5x6 40kg


    Μαλλον θα σταματησω για λιγο καιρο τα wenning warmups γιατι σε αυτη τη φαση τα χρειαζομαι λιγοτερο, παλι για ζεσταμα κανω καποιο circuit αλλα λιγοτερο volume.

    Επειδη εχω τα πιο αδυναμα χερια του κοσμου αποφασισα να κανω λιγο πιο χαμηλες επαναληψεις δικεφαλο 1-2 φορες τη βδομαδα. Κατα τ'αλλα καλη προπονηση αν και βαριομουν σημερα.
    Last edited by Achillezzz; 13-06-21 at 02:08.
    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. #2396
    Senior Bodybuilder Mikelangelo's Avatar
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    Φανταζομαι τι θα εκανες αν δε βαριοσουν
    Πολυ ωραιος!!

  27. #2397
    Senior Bodybuilder dimitris_powerlifter's Avatar
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    Oντως με 3 φορες την βδομαδα κικ δεν θα σου προσφέρουν κατι παραπανω τα wenning warm ups.

    Τι ζεσταμα κανεις τωρα;

    Ωραια κιλά, μπράβο
    "Τhere is no such thing as firming and toning there is only stronger and weaker"

    --Eddie Hall--

  28. #2398
    Senior Bodybuilder Achillezzz's Avatar
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    ME Upper

    warmup circuit
    καμψεις 2x25
    lat pulldowns 4x(25-20-15-12)
    Tricep pushdowns 4x25
    Floor Press 1RM
    60 x5
    80 x5
    90 x3
    100kg
    105kg
    110kg
    115kg

    OHP
    6x6 60kg

    Barbell Rows
    4x8 90kg

    Face pulls
    4x(15-30)

    Δικεφαλοι τροχαλια
    4x15

    Tρικεφαλοι τροχαλια (v grip)
    4x12


    Thanks παιδες. Δημητρη στο ζεσταμα παιζω με διαφορα κιλα, reps και σετς χωρις σπουδαιο πλανο.
    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

  29. #2399
    Senior Bodybuilder Achillezzz's Avatar
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    DE Lower

    DE SQ
    12x2 80kg +mini bands

    DE DL
    10x2 90kg + mini band

    Goodmorning
    3x8 60kg

    Barbell Cossack SQ
    3x12 20kg
    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. #2400
    Senior Bodybuilder Achillezzz's Avatar
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    DE Upper

    Circuit
    παγκος αλτηρες 4x25
    αλτηρες κωπηλατικη 4x15

    DE BP
    5x5 50kg + double mini bands

    Superset
    BP
    6x(6-6-6-5-4-4) 90kg
    Chinups
    6x5

    Κωπηλατικη με μπαρα
    60kg x12
    70kg x12
    80kg x12
    90kg x12
    100kg 3x8
    back off:
    60kg 1x18

    Superset
    facepulls 3x(15-25)
    Τρικεφαλοι τροχαλια 3x(10-15)

    Δικεφαλοι τροχαλια
    4x(12-6)
    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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