Ζηλεψα για την μπλουζα να ξερεις...
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
Heavy Day
SQ
1x3 170kg
4x5 152.5kg
BP
1x4 112.5kg
4x5 100kg
DL
1x2 192.5kg
3x5 170kg
Superset
Dips 3x max/ Chin ups 3x max
Grip
CoC T 1x12
CoC 1 3x3
CoC T 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
ΤΙ ειναι αυτα ρε;;; Δε ξαναδιαβαζω το log σου απογοητευομαι
Rock N fuckin RoLL !!!
Πω αυτα ειναι κιλα!! Στο πρωτο set ησουν σε max και οσες reps βγουνε ?
lol! Πάγκο θα με ξεπεράσεις σύντομα έτσι όπως πας ομως... Μη νομιζεις παντως οτι σε οσους κανουν δυναμη φαινονται πολλα
Περίπου ναι. Είπα να μη κάνω πάλι μονές, γιαυτό τα έρηξα λίγο απο την προηγούμενη βδομάδα (εκτός απο τις αρσεις) και αυξησα reps. Είχα νομίζω 1 rep ακόμα σε όλα αλλά δεν ήθελα να ρισκάρω τιποτα...
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
Damn you man και εγώ καμαρωνα σήμερα που έβαλα 100 κιλά σκουοτ
Μπραβο Αχιλλεα τα κιλα ειναι ....πολλα και καλα
.......κι εγω οταν μεγαλωσω τοσα θελω να σηκωνω????
θενξ παιδες.
Light Day
Front SQ
5x3 (110-115-115kg-117.5-117.5kg)
OHP
1x2 80kg
3x(4-3-4) 75kg
2x4 70kg
Barbell Row
5x(10-10-10-10-8) 72.5kg
Δικέφαλοι ίσια μπάρα
4x8 40kg
Superset
καμψεις δικεφαλων αλτηρες 3x10 / Lying dumbbell tricep extensions (westside style) 3x(20-10-8)
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
Medium Day
Dynamic Effort SQ
12x2 130kg (rest 60'')
Incline BP
5x(4-3-4-5-5) 82.5kg (rest 4')
back off: 1x12 60kg
Dynamic Effort DL
12x1 150kg (rest 30''-60'')
Stiff Leg DL
3x6 100kg
Reverse bicep curl ez-bar 4x(12-12-10-10)
Sitting tricep extensions
3x(12-10-8)
Lat Pulldowns
3x12 (κλειστή λαβή)
3x12 (ανοιχτή λαβή)
Tα dynamic effort πρώτη φορά τα έκανα στα "κανονικά" ποσοστά τους (περίπου 75% του 1RΜ με βάση την Heavy της βδομάδας). Τα squat βγήκαν αρκετά καλά και εκρηκτικά. Τα deadlift λίγο με προβληματίσαν. Με μικρά διαλείμματα η ταχύτητα έπεφτε, με μεγαλύτερα ένιωθα να μη δουλεύω πάρα πολύ επειδή είναι μονές. Ίσως θέλει λιγότερα.
Last edited by Achillezzz; 23-09-18 at 01:07.
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
Στον παγκο ησουν πιο ζεστος στα τελευταια σετ ε? Και μενα παντα τα τελευταια σετ μου βγαινουν πιο ευκολα.
Βλεπω το σκεφτηκες και εβαλες και stiff legged τελικα .
Στην αρχη ειπα να κανω 5x4, 3ο σετ επιασα στραβα την μπαρα και με πονουσε ο ωμος οποτε εκανα 3αρα, μετα ειπα δε γα...ται κι εκανα 2 5αρες... Λιγο ο,τι να ναι. Θα ξανακανω τα ιδια, 4x5 αυτη τη φορα και μετα +2.5 για οσο παει.
Χωρις να το σκεφτω, εκεινη την ωρα το εβαλα δοκιμαστικα, ναι. Πολυ ελαφρυ, και ισως μεινει ετσι, θα αυξησω απλα επαναληψεις/σετ για λιγο καιρο και βλεπουμε. Θα προσπαθησω να αυξησω και τα σετ στο de deadlift αν μπορω.
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
Σιγουρα μπορεις φιλε , μεχρι 20 τα ειχα φτασει, αλλα με πολυ λιγοτερα κιλα.
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
extra workout
OHP
3x5 65kg
back off 1x5 60kg
σουπερσετ με γαμπες 5x12
Εκτασεις ωμων με αλτηρες
4x12
Conditioning
κωπηλατικό
Intevals
20'' sprint / 40'' active rest x 15
30' low cardio
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
Heavy Day
SQ
1x3 175kg
4x5 152.5kg
back off: 1x5 140kg
BP
1x3 115kg
5x5 100kg
DL
1x1 195kg (fail η 2η rep)
2x4 175kg (fail η 5η rep)
back off: 1x5 145kg
Superset
Dips 3x (12-10-8) + 16kg / Chin ups 3x max
back off: Chinups 2x max
Grip
1x10 CoC T
4x4 CoC 1
2x12 CoC T
1x15 CoC T + 10'' ισομετρική η τελευταια rep
Προσπάθησα 2 reps και 5 αντιστοιχα στο DL αλλα και στις 2 περιπτωσεις ανοιξε η λαβη λιγο πριν το lockout. Αλλα και ετσι μια χαρα πηγε. Iσως βάλω κανένα παραπάνω back off γιατί θέλω να συνεχίζω να βάζω +2.5 λίγε βδομάδες ακόμα.
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 εγω το σκεφτηκα , απο σενα να βαλω back off πλεον. Αν δω και με βοηθαει εστω και λιγο να ανεβω, θα το κρατησω.
Για τα κιλα σου δεν μπορω να σχολιασω κατι
Ευχαριστω παιδες.
Δημητρη αυτο που διαβαζα προσφατα σαν κριτικη στο τυπικο HLM και στο TM ειναι οτι κρατανε το volume σταθερο (5x5) ενω θα επρεπε να αυξομειωνεται σε late intermediates. Πχ ο Feigenbaum εχει σε καποια προγραμματα peak volume μεχρι και 9x5(!!), και ο Andy Baker στο τυπικο template του HLM προτεινει και αυτος 6x6, 5x6, 5x4, 4x4, κοκ αναλογα τη φαση του κυκλου κλπ. Οποτε φανταζομαι σε μη αγωνιστικη περιοδο το να ανεβασεις πολυ το volume ακομα και με back off sets σε χαμηλοτερα κιλα, μπορει να κανει καλο αργοτερα.
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
Πεμπτη: Light Day
Front SQ
5x3 (100kg-105kg-110kg-120kg-120kg)
OHP
1x1 82.5kg
5x(5-5-4-4-4) 70kg
Back off: 2x(7-5) 60kg
Barbell Row
5x10 72.5kg
Δικέφαλοι αλτήρες
4x(12-8-8-8)
Δικέφαλοι ισια μπαρα
4x15
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!
.....front squat με 120 κιλα και ohp με 82,5.........ειναι πολυ καλα κιλα για.......Αρση Βαρων
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
Medium Day
Dynamic Effort SQ
12x2 140kg (rest 60'')
Incline BP
5x5 82.5kg (rest 4')
Back off: 1x8 70kg
Dynamic Effort DL
15x1 150kg (rest 45''-60'')
Stiff Leg DL
3x6 110kg (rest 1')
Supereset
Δικεφαλοι ez bar αναποδη λαβη 3x12 35kg / εκτασεις τρικεφαλων ez bar καθιστος 3x12 35kg
Δικεφαλοι ez bar κανονικη λαβη 3x8 35kg / εκτασεις τρικεφαλων αλτηρες ξαπλα (westside style) 3x8 20kg
Lat Pulldowns
6-7x(20-15-12-10-8-10-10) (rest 60'')
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
Heavy Day
SQ
1x2 177.5kg
1x5 152.5kg
3x5 155kg
1x5 145kg
BP
1x2 117.5kg
5x5 102.5kg
DL
1x2 197.5kg
2x5 175kg
2x5 145kg
Superset
Dips 3x max +18kg / Chin ups 3x max
Βιαζομουν οποτε χερια/λαβη μεθαυριο (ελπιζω).
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
Ξεκουραστος βγαινει η 200αρα στο deadlift.. Mπραβο ρε φιλε ανεβηκες πολυ !!!
Ευχαριστώ παιδιά.
Δημήτρη πιστεύω οτι εντελώς ξεκούραστος κάνω 5αρα στα 200.
Βασικά ξαναπήγα εκεί που ήμουν πέρσι τον χειμώνα απο άποψη PR και ανέβηκα στο πάνω σώμα (τότε το volume ήταν παραπάνω στο squat). Αλλά είμαι σίγουρα πολύ πιο ξεκούραστος χωρίς το mma και χωρίς 3ημερο ΤΜ.
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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