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
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
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
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
δυνατό το log σου Αχιλλέα. death note στην κυριολεξία
NO EXCUSES
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
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 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
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
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
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
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; 26-05-21 at 00:43.
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
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
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
παραλληλες προπονησεις στο κικ και κιλα κοντα στα φυσιολογικα σου επιπεδα....δεν το λες και...ερειπιο
Πολυ καλος!!!
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
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
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
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?
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
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
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
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 03:08.
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
Φανταζομαι τι θα εκανες αν δε βαριοσουν
Πολυ ωραιος!!
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--
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
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
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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