ME Upper
OHP 5RM
20
40
60
65
5x5 70kg
DB BP
3x(12-10-8) 60kg
Fat grip pullups
50reps
JM Press
4x(15-12-8-8)
Superset 1
Δικεφαλοι αλτηρες 4x(8-12)
shrugs 4x(12-20)
Superset 2
τρικεφαλοι τροχαλια 3x(8-10)
rear delt files 3x(8-15)
ME Upper
OHP 5RM
20
40
60
65
5x5 70kg
DB BP
3x(12-10-8) 60kg
Fat grip pullups
50reps
JM Press
4x(15-12-8-8)
Superset 1
Δικεφαλοι αλτηρες 4x(8-12)
shrugs 4x(12-20)
Superset 2
τρικεφαλοι τροχαλια 3x(8-10)
rear delt files 3x(8-15)
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
ενα random update του log:
6/2 ΜΕ Lower
Wenning warmup
KB Swings 4x25
Glute Bridges 4x25
Planks 4x60''
Front Squat 3RM
60
70
80
90
100
110
120kg
DL μονές
60
100
120
160
180kg x10+ (δεν έχω στραπς & τσαλκ, οποτε οτιδηποτε πανω απο μονες με επηρεαζει στη λαβη)
Good mornings
3x8 (90-95-100kg)
Πρέσσα
5x6
Circuit
Cossack squats 3x12
Front carries 3x45''
σάκος 3x60''
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
ενα random update του log:
7/2 ΜΕ Upper
Wenning warmup
κάμψεις 4x20
κωπηλατική τροχαλία 4x25
overhead tricep extensions 4x25
BP 3RM 3'' eccentric
60
70
80
90
92.5
95
100
105kg
Superset 1
Floor press 5x(12-7reps) 70kg
Chinups 50reps total
Superset 2
Κωπηλατική αλτήρας 3x12
upright row 3x8
Superset 3
Δικέφαλοι στραβόμπαρα 3x12
τρικεφαλοι τροχαλια (v-handle) 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
ενα random update του log:
7/2 GPP
Facepulls 4x20
DB lateral raises
1x15
1x15 +(5x5 myoreps)
ham cruls
3x15
single hand KB complex (5 rounds/hand, 60'' rest)
swing x5
high pull x5
clean x5
press x5
snatch x5
σάκος
3x180'' (60'' rest)
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
Warmup circuit
Goblet SQ 2x20
KB Swing 2x20
Planks 2x45''
Αλτικές
Βοx jump 3x3
Goblet jump 3x3
Broad Jump 9x1
DE SQ
95kg 8x2
DE DL
110kg 12x1
Front SQ 3αρες (velocity-based, <=1'' η rep)
60kg
70kg
80kg
90kg
3x3 95kg
Acessories
DB bulgarian split SQ 3x10
Kossak SQ 3x10
Υοke extra
Facepulls 3x20 (2'' pause)
Δικεφαλοι αλτηρες
3x(7-8)
Last edited by Achillezzz; 09-02-22 at 23:58.
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
κωπηλατικη τροχαλια 4x20
crossbody tricep pushdowns 4x20
καμψεις 4x20
Explosive pushups 2x3
DE BP
8x3 50kg + double minis
OHP
5x5 60kg
Chest sup. rows
1x20
3x(12-15)
Superset 1
DB overhead tricep extension 3x12
Shrugs σκυφτος 3x12
Δικεφαλοι στραβομπαρα ανποδη λαβη
1x30
3x(12-15)
Superset 2
one hand KB overhead press 3x(8-12)
single arm Shrugs 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
GPP
Lat Pulldown
3x8
Seated DB Cleans
1x20
Banded KB Swing (24kg + purple band)
3x4
Διατασεις ποδια 10'
single arm ΚΒ complex 4 rounds (1' rest)
swings x5
high pulls x5
cleans x5
press x5
snatch x5
Σακος
2x3' (rest 1')
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 4x20
Glute bridges 4x20
Planks 4x60''
Anderson SQ 5RM
60kg
80kg
100kg
120kg
130kg
140kg
150kg
Deadlift
5x5 160kg
Good Mornings
3x6 90kg
Superset
Step ups 2x8
Single arm Overhead KB carry 2x40m
Εκτασεις τετρακεφάλων
4x15 (ascending sets)
Καμψεις μηρ δικ.
3x8 (straight sets)
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
150 aderson ρε θηριο!!! μονο που την ειδα στο youtube πονεσα χαχα
NO EXCUSES
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
lat pulldown 2x20
tricep extension 2x20
BP 2'' pause 2αρες
60
80
90
95
100kg 8x2
Superset
Floor Press 5x5 90kg
Pullups 5x max
Neutral Grip DB Press 3x(9-8-7)
Snatch Grip Barbell Rows
3x10
straight arm lat pulldowns 3x12
Yoke extra (forearm-day)
barbell holds 2x20'' 100kg (rest40'')
DB wrist curl 2x(10-12) (rest 30")
standing db wrist extension 2x(10-12) (rest 30'')
reverse grip BB curl 2x(10 full rom + 5 half rom) (rest 1')
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
Χωρίς να την έχω εκτελέσει την άσκηση, νομίζω ότι τα anderson squat είναι δυσκολότερα γιατί ξεκολλάς την μπάρα από τους ορθοστάτες καθιστός στον αέρα. Νομίζω είναι πιο απαιτητική άσκηση από τα κανονικά σκουωτ και έχω την εντύπωση πως ενεργοποιεί τους τετρακέφαλους περισσότερο...ισχύει;
Last edited by Berlyn; 15-02-22 at 21:09.
Για τα ιδια κιλα ισως να ενεργοποιει καποιους μυες περισσοτερο λογω της απουσιας του stretch reflex, δεν το γνωριζω. Αλλα απο την αλλη στο κανονικο squat κανεις περισσοτερα κιλα, στο ιδιο RPE.
Παντως for what's worth ηταν απο τις πιο ηπιες ΜΕ ημερες που εχω κανει, με σχεδον ανυπαρκτα doms την αλλη 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
DE Lower (deload week)
Ζέσταμα
Goblet SQ 2x20
Ham curls 2x20
SQ
5x8 120kg
DL (3'' tempo)
5x8 130kg
Cable Pull throughs
4x20
DB romanian dl
3x(13-15)
Leg raises
3x8
Yoke extra
DB wrist curl (πισω απο την πλατη) 2x12
DB wrist extension 2x(10-12)
plate pinch (3x60'') 7.5kg
rear delt machine
2x(15-20)
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
DE Upper (deload)
Ζεσταμα
cable rows 4x20
pushdowns (ενα ενα χερι) 2x20
Wide grip ΒP 5x8
60kg
70kg
3x 80kg
Medium grip Incline BP 3x8 60kg
BB Rows 3x12 70kg
Chest sup rows 3x12
JM Press 3x12 50kg
Upright rows 3x10
Δικεφαλοι αλτηρες 2x10
Face pulls 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
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