Squat: 5 x 125kg
Deadlift: 5 x 140kg
Bench Press: 5 x 80kg
OHP: 4 x 60kg
Be stronger than your excuses.
Ναι μια χαρα
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
ΠΡΟΠΟΝΗΣΗ
Upper A 7/9/20
Wenning warmup
Seated Row (band) 4x25
Triceps Extension 4x25
Bench press Dumbell 4χ25
Bench Press barbell 5x5 60-62-66-68-70 ανεβηκα σε κιλα
Incline barbell Bench Press 1x11, 1χ10, 2χ9, 44κιλα
Barbell Rows 44κιλα χ 12 και 45 κιλα χ 11/11/10/10
SS Bicep curl + Skullcrusher 1x10 12kg 2x10 10kg /// 3χ10 12κιλα
SS Hammer Curl + Kickback 1x8 10kg 1x9 και 1χ10 8 κιλα /// 1χ10 10κιλα 2χ8 10κιλα
Lateral raise 4χ8 8kg
Incline Row Dumbbell 10κιλα 15ρεπς και 12κιλα 2χ12
ΔΙΑΤΡΟΦΗ
Εμεινα στα ιδια μακρος με την προηγουμενη εβδομαδα 180-270-50 και η ζυγαρια εχει παρει προς το παρων την κατηφορα τελευταιες ζυγισεις απο το σαββατο ειναι 69,3- 68,8- 69,2 συνεχιζω μεχρι την παρασκευη οπου θα ανεβασω 10γρ λιπαρα και βλεπουμε.
Last edited by AnonymousX; 07-09-20 at 23:13.
Squat: 5 x 125kg
Deadlift: 5 x 140kg
Bench Press: 5 x 80kg
OHP: 4 x 60kg
Be stronger than your excuses.
5 λιπαρά + 10 πρωτειν ή υδατανθρακα :p
Μεγεια το volume PR στο bench
Ωραιος Σταυρο, οπως σου ειπε η Κωνσταντινα για τα μακρος θα ανεβουν και τα λιπαρα σιγα σιγα μη βιαζεσαι!
Ωραιος Σταυρο!
Ωραιο το 5x5, δεν εισαι μακρια απο μονη στα 100!
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
Ευχαριστώ Γρήγορη. Η αλήθεια είναι ότι δεν άντεχα άλλο τις 1900 και το κατάλαβα μόλις άρχισα να τρώω γι αυτό ημουν λίγο πιο χαλαρός στην αρχή.
Θα ακολουθήσω το πρόγραμμα όπως πρέπει και ας μου φαίνεται βαρύ.
Τα μάκρος (180-280-55) που θα ακολουθήσω από Σάββατο τα έγραψα σωστά ;
Squat: 5 x 125kg
Deadlift: 5 x 140kg
Bench Press: 5 x 80kg
OHP: 4 x 60kg
Be stronger than your excuses.
Lower A 8/9/20
Wenning warmup
Planks 4χ60 sec
Glute Bridges 4x25
Goblet Squat 4x25
Squat 5x5 ενιωθα πολυ δυνατος σημερα ανεβηκα 10κιλα και επιασα τα κιλα του χειμωνα ενω ειμαι 20κιλα κατω
105
107
110
115
120
Stiff Leg Deadlift 100κιλα 12/10/8 ρεπς και 95kg 10 ρεπς
Leg curls ( και τα δυο ποδια ) 22,5kg 10/10/9/8
Standing calf raise ( και τα δυο ποδια με 2sec pause) 4x12 100 κιλα
Squat: 5 x 125kg
Deadlift: 5 x 140kg
Bench Press: 5 x 80kg
OHP: 4 x 60kg
Be stronger than your excuses.
Αντε μπραβο να ανεβαινουν σιγα σιγα και τα κιλα στην μπαρα!
Σκεψου ποσο λιπος εχει χαθει και ποσο πιο δυνατος εισαι. Μπραβο σου!
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
Βλεπωντας καποια βιντεο του Mike Israetel ειδα οτι προτεινει ως μια παρα πολυ καλη λυση για το grip σε ασκησεις pull την χρηση versa grips.
Εχετε καποια γνωμη πανω σε αυτο γιατι σκεφτομαι μηπως τα δοκιμασω.
Last edited by AnonymousX; 09-09-20 at 17:26.
Squat: 5 x 125kg
Deadlift: 5 x 140kg
Bench Press: 5 x 80kg
OHP: 4 x 60kg
Be stronger than your excuses.
Μπραβο ρε Σταυρο!
......versa grips?????
.....για μενα....μεινε μακρυα απο τετοια,βοηθηματα........μαθε το hook grip....ποναει στη αρχη,αλλα μετα θα σ?αρεσει
Δεν χρειαζεσαι ακομα straps.
Τι χρησιμοποιεις μεχρι τωρα, double overhand? Chalk χρησιμοποιεις;
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: 5 x 125kg
Deadlift: 5 x 140kg
Bench Press: 5 x 80kg
OHP: 4 x 60kg
Be stronger than your 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
Squat: 5 x 125kg
Deadlift: 5 x 140kg
Bench Press: 5 x 80kg
OHP: 4 x 60kg
Be stronger than your excuses.
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