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Thread: Death Note

  1. #2431
    Senior Bodybuilder Achillezzz's Avatar
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    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

  2. #2432
    Senior Bodybuilder Achillezzz's Avatar
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    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

  3. #2433
    Senior Bodybuilder Achillezzz's Avatar
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    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

  4. #2434
    Senior Bodybuilder Achillezzz's Avatar
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    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

  5. #2435
    Senior Bodybuilder Achillezzz's Avatar
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    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 22:58.
    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

  6. #2436
    Senior Bodybuilder Achillezzz's Avatar
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    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

  7. #2437
    Senior Bodybuilder Achillezzz's Avatar
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    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

  8. #2438
    Senior Bodybuilder Achillezzz's Avatar
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    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

  9. #2439
    Pumping Iron salva_'s Avatar
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    150 aderson ρε θηριο!!! μονο που την ειδα στο youtube πονεσα χαχα
    NO EXCUSES

  10. #2440
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by salva_ View Post
    150 aderson ρε θηριο!!! μονο που την ειδα στο youtube πονεσα χαχα
    lol, νομιζω χωρις το stretch reflex και λογω λιγοτερων κιλων ειναι πιο ηπια ασκηση για το σωμα απο τα κανονικα καθισματα, αλλα το setup απο τις ασφαλειες ειναι λιγο περιεργο.
    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

  11. #2441
    Senior Bodybuilder Achillezzz's Avatar
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    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

  12. #2442
    Advanced Bodybuilder
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    Quote Originally Posted by Achillezzz View Post
    lol, νομιζω χωρις το stretch reflex και λογω λιγοτερων κιλων ειναι πιο ηπια ασκηση για το σωμα απο τα κανονικα καθισματα, αλλα το setup απο τις ασφαλειες ειναι λιγο περιεργο.
    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 20:09.

  13. #2443
    Senior Bodybuilder Achillezzz's Avatar
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    Quote Originally Posted by Berlyn View Post
    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;
    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

  14. #2444
    Senior Bodybuilder Achillezzz's Avatar
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    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

  15. #2445
    Senior Bodybuilder Achillezzz's Avatar
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    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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