ΜΕ Upper
Wenning warmup
καμψεις 4x25
banded overhead tr. extensions 4x25
rows banded 4x25
ME upper (superset)
Banded (rogue-green) καμψεις 5x5
Rows (2x32kg) 5x8
Superset 1
tricep kickbacks 3x12
band pull aparts 3x20
Shrugs σκυφτός (2x32kg) 3x12 (2'' pause)
superset 2
καμψεις banded 3x12
shrugs ορθιος 3x12
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
Lower 2
Wenning warmup
banded squat 4x25
glute bridges 4x25
banded goodmornings 4x25
Wide stance Goblet SQ
4x13
Προβολές
2x10
Superset 1
Wide Stance Stiff Leg DL
4x12
Γαμπες
4x20 (10'' pause καθε 10 reps)
Superset 2
oblique side bends (32kg) 4x12
band pull aparts 4x25
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
Ωραιος Αχιλλεα!!!
ασυνηθιστο το wide stance stiff dead
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
καμψεις 4x25
overhead tr. extensions 4x25
rows 4x25
DE καμψεις + red band
12x3
Circuit 1
κωπηλατικη KBs 4x13
Shrugs 4x13
Overhead press (double red) 4x15
Circuit 2
close grip pushups 3x8
Flies 3x12
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
Ωραια προπονηση!!
Αυτο το 13 σε κωπηλατικη και shrugs δεν σου σπαει τα νευρα ? 15 οπωσδηποτε
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
De Lower 1
Wenning Warmup
weigthed squat 4x25
single leg glute bridges 4x25
banded goodmorning 4x25
DE DL (2x32 KBs)
12x3
Προβολές (2x32kg)
3x8
Superset
farmer walks 3x60''
Γαμπες 3x fail (5'' pause every 5 reps)
Ειπα να κανω κατι σαν DE DL με τα kettlebell μπροστα και στο πλαι (σαν 50% dl 50% trap bar). Ετσι κι ετσι. Μονο στη μεση το ενιωσα και τα πνευμονια. Τετοια ωρα τετοια λογια βεβαια.
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
Τελειωσα λιγο αργα τη δουλεια αλλα δεν ηθελα να χασω την προπ. Απλα δεν πιεσα απειρα, θα εκανα κανονικα ενα σουπερσετ 2 ασκησεις ακομα.
Δεν ξερω αν φταιει μονο το οτι εχω γινει αρκουδακι της αγαπης στην καραντινα, οι προβολες με λιωσαν. Και τις εκανα με το ενα ποδι μονιμως μπροστα, οχι walking lunge. Τουλαχιστον κουτσα στραβα ανεβαζω το volume τσουκου τσουκου.
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
Ωραια προπονηση!
Μολις πιασεις μπαρα δεν θα είσαι αλλο αρκουδακι της αγαπης!
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
ME Upper
Wenning warmup
καμψεις 4x25
banded rows 4x25
banded overhead tr. extensions 4x25
ME chest
Superset
banded καμψεις (green) 6x5
KB rows (2x32) 6x8
Circuit 1
Banded (green) OHP (οπισθολαιμιο) 3x8
band pull aparts 3x30
Shrugs (KBs) 3x10 (2'' pause)
Circuit 2
καμψεις κλειστη λαβη 3x fail
καμψεις δικ. banded 3x10
Τίμια προπόνηση και καλά μπαλαρίσματα στο τέλος.
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
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
Μακαρι να ειχα τα δικα σου μπαλαρισματα και κοντρες μπρο!!
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
Lower Day 2
Wenning Warmup
Wide stance goblet SQ 4x25
single leg glute bridges 4x25
goodmornings 4x25 (red+green)
Bulgarian split SQ
4x12
Wide Stance goblet SQ (3'' pause)
3x12
Circuit
SLDL 3x8
Oblique bends 3x12
Γαμπες 3x fail (7'' pause every 7 reps)
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
καμψεις 4x25
overhead tr. extensions 4x25
banded rows 4x25
banded (2ble red) explosive pushups
10x3 (60'' rest)
Circuit 1
KB ros 3x14
OHP (green) 3x10
banded kickbacks 3x12
Circuit 2
Flies 2x25
Close grip pushups 2x fail
banded curls 2x fail
Circuit 3
Shrugs 2x15
banded pull aparts (παλαμεσ πανω) 2x20
Σήμερα πάλι κατάλαβα κάτι που συνειδητοποίησα τις πρώτες βδομάδες της καραντίνας. Μια χαρά κάνεις και σπίτι το πάνω σώμα. Δεν είναι specific για πάγκο, άρα σίγουρα το BP πέφτει, αλλά κατά τ'άλλα μια χαρά ένας αθλητής κρατάει το επίπεδό του. Αν ξαναπροπονούσα αθλητές σίγουρα κάποιον καιρό θα τους έγραφα τέτοιου είδους πρόγραμμα με explosive pushups στην DE. Αν είχα και 1 μονόζυγο και 2 10κιλους αλτήρες για τα χέρια θα ήταν όλα τέλεια.
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
Συμφωνώ. Οποιοσδήποτε αθλητής μπορεί να προπονηθεί σπιτι με μερικα λάστιχα, αλτηρες και ενα μονόζυγο και να επωφεληθεί κι ολας, εκτος αν μιλαμε για αθλητές δυναμης.
Εκεί δυστυχώς η μειωση της δυναμης ειναι πολυ κατω.
"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
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
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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