ΧΑΧΑΧΑΧΑ ναι θα μπορουσα
ΧΑΧΑΧΑΧΑ ναι θα μπορουσα
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
Week 4 / Day 3:
Beltless deadlift : 140 kg 4x5 @ 6-7.5
Συμπληρωματικές :
2ct pause squat : 75 kg 4x5
Bulgarian split squat : 35 kg 3x12
SIngle leg bridge ; 3x15
Ok πολυ καλυτερα απο την προηγουμενη βδομαδα που ειχα βγαλει μονο ενα σετ στα 140 x 5 @7-8.
Last edited by dimitris_powerlifter; 10-07-20 at 19:48.
"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
Ωραια προπονηση !!
Τα bulgarian τα κανεις με 2 αλτηρες στο καθε χερι η με εναν λογω ισσοροπιας?
Ευχαριστω φιλος.
Με τιποτα απο τα δυο σημερα τα εκανα με μπαρα
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
Καλος Καλος!!
απο συνηθεια το ειπα γιατι συνηθιζω εγω να τα κανω με αλτηρες
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
Συμφωνω, η δαχτυλοδυναμη βοηθαει και στο ντεντλιφτ
Απλα επειδη κανω σε χοουμ τζιμ πλεον εχω μονο μπαρα, παγκο ορθοστατες και 200 κιλα αρα δεν εχω πολλες επιλογες.
Last edited by dimitris_powerlifter; 10-07-20 at 20:11.
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
"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
Beltless βλεπω,bulgarian με μπαρα,glute bridges........μονο hip thrusts δεν εχω δει ακομη
Ωραιος Δημητρη
Θενκς Γιαννη, πολυ πιθανον να κανω και χιπ θραστς συντομα
Week 4/Day 4:
Competition bench press : 6x8 (2x8 75kg, 2x8 80 kg, 2x8 75 kg)
Συμπληρωματικες:
Βrandford press: 25 kg 3*12
Lateral raises: 3*15
Rear delts : 3*12
Biceps curls: 25 kg 4*12
Τους ωμους τους εκανα με 5κιλα plates και μικρο pause. O παγκος εχω την εντύπωση οτι εχει αρχισει να δυναμωνει σιγά σιγά παρά το μεγαλο volume.
Last edited by dimitris_powerlifter; 11-07-20 at 19:51.
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
Χαχαχα απο τα μικρα θερια ακομα
Θενκς φιλος
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
Τι 6x8 ρε τρελε αντοχή κάνεις;!
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
Θενκς Γιαννη!!
Αχιλλεα καρντιο φιλε για λιγο μπαλαρισμα!
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
Week 5 / Day 1
Light squat : 80 kg 5x5
Competition bench press : 90 kg 3x2 @7
Συμπληρωματικες :
Pendlay row : 80 kg 2x12
Bulgarian split squat : 40 kg 2x12
Abs : 3x15
Λογικά ειναι η τελευταια βδομαδα του πρωτου μεσοκυκλου.
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
Πολυ ωραια Δημητρη!!!
Το σκουωτ ανεβαινει...το bench παει επισης καλα
και το pendley
Ευχαριστω Γιαννη!
Το καθισμα δεν το μετραω καν σε rpe απλα το εχω τυπικα πριν τον παγκο ισα ισα να κανω την κινηση, το λες και ζεσταμα
Ο παγκος ναι μαλλον ανεβηκε, την προηγουμενη βδομαδα ειχα κανει 1 σετ στο ρπε 8 και σημερα και τα 3 σετ ηταν στο 6-7.
Το πεντλει απλη συμπληρωματικη
Last edited by dimitris_powerlifter; 13-07-20 at 20:26.
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
Ωραιος Δημητρη ανεβασες και τα bulgarian επισης( βγαλε αυτο το βασανο :P )
Ευχαριστω Γρηγορη, οντως βασανο οι βουλγαρικες
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
Week 5/Day 2 :
2ct Spoto press : 75 kg 5x8
Συμπληρωματικές :
Incline bench press: 52.5 kg 3x12
Weighted chin ups : +10 kg 3x6
Triceps :5*15
Απο βδομαδα deload.
Last edited by dimitris_powerlifter; 15-07-20 at 18:25.
"Τhere is no such thing as firming and toning there is only stronger and weaker"
--Eddie Hall--
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