Μια χαρα παει!!! Στον ποσο καιρο θα κανεις deload?
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--
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
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
Μπραβο Αχιλλεα ,πολυ καλος!!
...αυτο το 5'' εκκεντρη.....σκοτωνει!!!
Πολυ καλος!!
Και εγω οταν διαβαζω το log του Αχιλλεα και βλεπω 5'' εκκεντρη κατι με πιανει
Θενξ παιδες!
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
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)
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
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
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
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
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
Πολυ καλος Αχιλλεα!!
....ε ενταξει δεν ηταν original το fail στα squats!!
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
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--
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
Κατευθειαν τα 90 επρεπε :P
"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
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
Και τις 2 προπονησεις ιδια μερα ??
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
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
Πως και ετσι? :P
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
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
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
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--
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
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--
Άσχετο, αλλά δεν ειναι να προπονείσαι με τέτοια plates, δεν σου φτανει ο χωρος στη μπάρα!
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..!!
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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