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
Repetition Effort Upper
Wenning Warmup
Diverging lat pulldown 4x25
παγκος αλτηρες 4x25
tricep extensions (σταυρομπαρα) 4x25
BP 6x6
85kg
Incline DB (52kg)
3x fail (14-13-9)
Seated DB OHP (36kg)
3x fail (9-9-8)
Superset
Plate Raises 3x10 (15kg)
Rear delt flies καθιστος 3x(15-20)
Superset
Chinups 3x fail
Medicine Ball pushups 3x fail
Ο πάγκος είναι περίπου 70%. Ο στόχος είναι 2-3 βδομάδες να αυξάνω γραμμικά, μετα 8x8 το ιδιο και τελος 10x10 το ιδιο για 9-12 βδομαδες. Ο στοχος ειναι υπερτροφια σε στηθος/ωμους, γιαυτο και οι πολλοι αλτηρες.
Το Σαββατο θα κανω αλλη μια upper με μικροτερο volume μεγαλυτερο intensity και λιγο παραπανω εμφαση σε πλατη.
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 Αχιλλέα!! Τελικα η repetition day αποφασισες να ειναι με μπάρα και οχι με αλτήρες απο οτι βλεπω σωστα;
Νομιζω και εγω ετσι θα σε ωφελησει περισσοτερο παντως.
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
Ωπ,να και η υπερτροφια!!!!
Ωραιο template!!!!
Ξαναδιαβασα το αρθρο του Luie που το προτεινει, μιλαει για wide grip στο 6x6 8x8 10x10 και μια 2η μερα αλτηρες, σε 2 θεσεις (decline-incline, οριζονιο-seated, κοκ). Οποτε τωρα τα συνδιασα ετσι, και την 3η μερα θα εχω απλα κανενα 3x3 ή καμια 8-10 μονες pin presses.
Ποτιπιλτινκ! Συμπαθητικο ειναι, θα δω πως θα δουλεψει!
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
Last edited by Achillezzz; 30-10-20 at 13:40.
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
Kelso Shrugs??????........που πας και τις ξεθαβεις.....αυτες τις ασκησεις
....δεν θα σχολιασω τα κλειστα ματια
DE Lower
Wenning Warmup
KB Swings 4x25
Glute Bridges 4x25
Planks 4x60''
DE SQ
12x2 100kg
DE Sumo DL
10x2 120kg
Clean and Press
4x3 70kg
Superset
Step ups με αλτηρες 3x10
Leg raises στο μονοζυγο 3x8
Seated Goodmorning
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
Modified ME Upper
Wenning warmup
καμψεις 3x25
Lat pulldowns 4x25
tricep pushdowns 4x25
Dead Press (off the chest)
8x2 75kg (30-45'' rest)
Tricep pushdowns
4x12
Cable pullovers
4x15 (2'' pause)
Facepulls
4x fail (10-25 reps)
cable lateral raises
2x(12-15)
δικεφαλοι τροχαλια με σχοινι
3x(12-15)
Πρωτη φορα 3η upper. Αν και σημερα εμοιαζε πιο πολυ με DE, η λογικη της ειναι να ειναι σχετικα βαρια.
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!! Αφου θελεις να ειναι σχετικα βαρια δεν θα σε βολευε να ειναι και 3-4 σετ για 5-8 επαναληψεις σε ρπε 7-8??
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
Last edited by Achillezzz; 31-10-20 at 17:21.
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
Σωστος ναι!! Οποτε για 12 βδομαδες η modified ΜΕ θα ειναι με dead press και μετα θα αλλαξεις ασκηση υποθετω.
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
Nαι ακριβως! Κανω rotate στην ΜE Upper οπως παντα, στην repetition method upper κανω το 6x6-8x8-10x10 με wide grip και στην modified ME Upper κανω dead press.
btw, δεν ξερω αν οντως θα μπορω να το κανω 12 βδομαδες για μια σειρα απο λογους, αλλα ναι για οσο μπορω θα το παω ετσι.
Last edited by Achillezzz; 31-10-20 at 17:39.
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
Πρωτη καραντινοπροπονηση
Upper
Wenning warmup
καμψεις 4x25
banded rows 4x25
banded tr. extensions 4x25
Superset
Handstand pushups (2'' pause) 3x2
KB Rows 3x10
Superset
Banded pushups (medium band) 3x10
KB Rows 3x10
band pull aparts 3xfail (έτσι: https://www.instagram.com/p/CHMIMwmFsgV/)
shrugs 3x13
Εκανα αυτη την παραλλαγη της Yessica αντι για κανονικα band pull aparts (την οποια παντρευομαι ΟΠΟΤΕ θελει), παραδοξως παρα πολυ καλη ασκηση.
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
.....και η Yessica!!!.
Nαι, φουλ read delts και λιγο lower traps. Με την παραλλαγη αυτη ομως πιανουν και αλλα πραγματα, μεχρι και λιγο κοιλιακοι. Με ξαφνιασε λιγο το ποσο καλα πιανει η συγκεκριμενη ασκηση.
Καλισθενικς και kettlebelling btw Δημητρη δοκιμασε handstand pushups, ετσι κ@λοχοντροι που ειμαστε ειναι αρκετα απαιτητικο!
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
Lower
Wenning Warmup
Goblet SQ (32kg) 4x20
Banded GMs (medium) 4x25
Planks 4x45''
Προβολες στο πλαι
2x6 (32kg)
Farmer Walks
5x60''
Romanian DL
6x8
Τα goblet 20αρες σε circuit με 32kg με ξεπατωσαν, ισως πρεπει να τα κανω banded και να κανω μετα τα goblet χωρια.
Στα farmer walks η λαβη ηταν αυτη που τα επαιξε πρωτη, αλλα ειναι σουπερ ασκηση, θα γινω αγροτης στο διαμερισμα μου φαινεται.
Το RPE στα romanian ηταν πολυ μικρο αλλα οκ, σιγα σιγα, εδω θα μαστε.
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
db press 4x25
tr. extensions 4x25
lat pulldowns (diverging) 4x25
ME BP 5RM
60kg
70kg
75kg
80kg
85kg
87.5kg
Superset 1
chinups 3x max
dips 3x max
Superset 2
Chest sup. rows 3x12
εκτασεις ωμων στο πλαι 3x15
Superset 3
tr. extensions westside style 3x 10-15
καμψεις δικ. 3x 8-10
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 καραντινοπροπονησεις
Squat: 5 x 125kg
Deadlift: 5 x 140kg
Bench Press: 5 x 80kg
OHP: 4 x 60kg
Be stronger than your excuses.
ME Lower
Wenning warmup
KB Swings 4x25
Glute Bridges 4x25
Planks 4x60''
SQ 5RM
20kg
60kg
100kg
110kg
120kg
130kg
140kg
DL 5RM
100kg
120kg
130kg
140kg
160kg
Superset
step ups 3x8 /ποδι
leg raises 3x max
Ham curls
4x15
Τόσο όσο και σήμερα... Δεν ξερω αν χαιρομαι που ανοιξε το γυμναστηριο ή αν λυπαμαι για τα χαλια μου
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
Μια χαρα εισαι Αχιλλεα
.....θα επρεπε να λυπασαι αν δεν ειχαν κλεισει τα γυμναστηρια
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
Καλη αρχη μπρο, μια χαρα είναι τα νουμερα!!
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
ME Upper (2)
Wenning Warmup
db bp 4x25
lat pulldown 4x25
tricep pushdown 4x25
BP 5s (2'' pause last rep each set)
60kg
70kg
75kg
80kg
85kg
90kg
Superset
OHP 3x5 60kg
Chinups 3x max
Circuit
db pullover 3x15
db tricep extensions westside style 3x6
db curls 3x8
Shrugs σκυφτος 3x12
overhead plate raises 3x(10-20)
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
2 ME απο εδώ και περα;;
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
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