***Wacz's Journey from Fall into Hell*** A Trainingslog

[Svetislav_aka_Waczlaff]

Start today (yes it's friday but of course my first day after some days off training) with my new trainingslog, the template as follow created by the legendary Bill Starr at Hopkins University

actual Measurements :
1,80cm / 82 kgs

Don't want to gain body mass, target ís only to gain strenght.....

PR's (End of August 2006):
Bench : 95 kgs x 2
Deadlift : 160 kgs x 3
Fullsquat : 120 kgs x 3
Pushpress : 65 kgs x 1
Powerclean : 80kgs x 3
Weighted Chins : BW + 27,5 kgs x 3
Weighted Dips : BW + 27,5kgs x 3
Frontsquats : 100 kgs x 1


And this is the Template :

Monday (Heavy Day)
Fullsquats 5 x 5 pyramid + 1 x 8 (back-off set)

Bench Press: Change your routine every week. Three sets of five as warm-ups then do three sets of heavier triples, doubles or singles. Some weeks you might want to find a work weight and do it for 3-5 sets of five. Do one or two back-off sets of eight

Deadlifts : Change every week / Do five sets of five, two sets of five, followed by three sets of 3, or four sets of eight.

Incline Dumbbells: 3-4x10-15


Tuesday (Light Day)
Powercleans : 3x5 warmup’s + 3x3 heavy triples

Clean high pulls : four sets of three. You should be doing fifty more pounds on the high pull on your very first set than you used for your last
power clean and aim at using 100 more pounds on your final set.

PushPress: 3x5 warmup’s + 5x3 work weight / one or two backoff sets of eight

Weighted Chins : 5x5 pyramid or 3x8


Wednesday (Light Day)

(Front)Squats: Five sets of five, using 50 lbs less than you did on Monday or do Front Squats, three sets of five followed by three sets of
heavier threes

Good Mornings: Four sets of eight. Remember you want to keep your top set of eight at 50% of your best squat

Incline Bench: Follow the guidelines set down for the bench press on Monday. Change the routine weekly but always look for a PR

Dips: One set without weight, then start adding resistance for three or four more sets. Do eights, fives and threes.

Beach Work: two or three sets for biceps and triceps, pushdowns + type of curlings – keep reps high, never less than ten !


Friday (Medium Day)

Fullsquats: Three sets of five followed by two sets of threes and one back-off set of eight. Try to move your triple up five to ten pounds each week and come back the following Monday and do that same weight for five reps.

BB-Rows: 3x5 warm-up’s + 5x5 work weight after a couple of weeks lower volumer and higher intensity

Powershrugs: Five to six sets of five pyramided

Bench Press: Four sets of eight followed by two sets of heavy doubles

Close-grip BenchPress OR Militarypress : Do NOT do both!! You can alternate these every other week. On the close-grips, do three or four sets of eight. On the overhead presses, do five sets of five

Beach Work: Optional. If you have some energy left over at this stage of the week, you can add in more curls, triceps or chins. But don’t s overdo it or you will be shot for Monday.


ALL WORKOUTS:

Abdominal Work: Include ab work at every workout. In fact you can do something for your abs every day. Be sure to hit the high and low portions of your midsection every time. High reps are better than multiple sets of lower reps.
Exercises : Hanging Pikes, Rope Crunches

Leg Machines: If you have them available, utilize the leg machines at least twice a week. Leg extension, leg curl and adductor for two sets of twenty.

Greets, Wacz (also known as Svet)

 

[BiggT]

I'm subscribed.

 

[Lesaman69]

Why do ya switch that often? Doesn´t work, or what?

 

[BiggT]

Why do ya switch that often? Doesn´t work, or what?

I'm not Svets, so I can't answer for him.....but he has been training like this consistently for months on end, he doesn't change rhis methods any, just unloads a little and gears up for another run.

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day), Oct 13th !

yessss I will stay with this method of training because it is my favoriteone and as biggT correctly told - doing 2-3weeks of loading followed by one
week of lower intensity as a deload week

after a week complete off I started with lots of power and enthusiasm my new cylce of this trainings template,

Friday (Medium Day) - Oct 13th :

training from 19-21h, so appr. 2 hours but I don't hurry up with training - would also be possible to reach it in 90minutes....

Fullsquats : 85x5 / 95x5 / 105x5 // 112,5x3 / 117,5x3 // 100x8 (in kgs), heavy triples with belt

BB-Rows : 60x5 / 70x5 / 80x5 // 85x5x5 (in kgs)

Benchpress : 65x8 / 70x8 / 75x8 / 80x8 // 87,5x2 / 87,5x2 (in kgs)

Wght. Dips : BWx12 / +17,5x8 / +20x5 / +20x5 / +25x3 (in kgs), normally Dips are on wednesday but I switched them for Closegrip Bench...

Powershrugs : 100x5 / 110x5 / 125x5 / 142,5x5 / 157,5x5/ 175x5 (in kgs), yeaah, the traps burned the whole saturday......

Hammercurls : 22,5ersx10 / 20ers x 12 / 20ers x 12 (in kgs)

This was a good start for the next three loading weeks....
On saturday and sunday morning I did each day HIIT on the treadmill for 25 minutes, 2min slow and 1min fast sprinting

...so ready for heavy day this evening, where I have to do the 117,5 x 5 which should be not a problem, also planned deadlifting with
155kgs x 5.....

*wacz*

 

[BiggT]

Nice powershrugs.....those workouts take me about 2 hours as well.

 

[Svetislav_aka_Waczlaff]

appr two hours are normal especially for the heavy and the medium workouts but with 3-4 min rests between and no hurry but also absolutely necessary in my opinion !

(for the two lighter one's need about 70-90 minutes.... )

sometimes when I wanted to save time I take two exercises together and alternate the warmup sets with rests of appr. 2 minutes, this allows me to save appr. 30 minutes...

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 16.10.06

Monday (Heavy Day) 16.10.06

Start : 19:15h
End : 21:15h

Bodyweight : 81,7 kgs

A good start into this week & a new PR in the deadlift 160x5 (last pr was 160x3), next monday I am looking for 165 or 170x3 as a new record....
But I fucked up at the squats only doing 4 reps because of a pain in my adductors (maybe two HIIT Session at the weekend was too much?!?!?)
- next monday will again try the 117,5 x 5

*** ALL WEIGHTS IN KGS ***

Fullsquats : 77,5x5 / 87,5x5 / 97,5x5 / 107,5x5 / 117,5x4 (what the f*** was this.....)

Benchpress : 70x5 / 75x5 / 80x5/ 85x5 / 85x5 / 85x5 / 77,5x8 / 77,5x8 (next week will switch over to heavy triples upto 90 or 92,5kgs

Deadlifts : 100x5 / 115x5 / 130x5 / 145x5 / 160x5 (new PR)

Incline DB's : 17,5ers x 14 / 20ers x 10 / 20ers x 10

Hanging Pikes : BW x8 / x8 / x8 / x8

Rope Crunches : 42,5x15 / 45x15 / 47,5x10 / 47,5x10


Felt good this monday morning, not very taxed from the deadlift - not yet ??
But definitely ready for the light tuesday this afternoon

greets

*Wacz*

 

[BiggT]

I feel the exact same way. I deadlifted yesterday, I'm not trashed, but I am glad today is a little lighter and easier.

 

[Svetislav_aka_Waczlaff]

yes right, although I must say, now in the late afternoon here in Germany, I feel my legs and lower a lot more than this morning I posted my first treat today...
But the High Pulls Triples today upto appr. 120kgs worked every week after deadlifting

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 17.10.06

Tuesday (Light Day) 17.10.06

start : 18:15h
end : 19:45h

at beginning I felt taxed because of the heavy deadlifts yesterday but the powercleans were ok and warmed me really up, that also the High Pulls don't stressed me...

**All weights in KGS**

Powercleans : 60x5 / 65x5 / 72,5x5 / 77,5x3 / 80x3 / 82,5x3

Clean High Pulls : 102,5x3 / 110x3 / 117,5x3 / 125x3

Pushpresses : 42,5x5 / 47,5x5 / 52,5x5 / 57,5x3 / 57,5x3 / 57,5x3 / 57,5x3 / 57,5x3 / 50x8 / 50x8

Weighted Chins : +12,5x8 / +12,5x8 / +20x5 / +20x5
Next week I will switch over to 3x8 or 5RM

 

[carlsuen]

wow bro.. after looking at all those workouts.. my god.. that volume would kill me! i don't really know about ur lifting back ground so u might be really conditioned for this.. hats off man..

and i think the reason u failed on ur 5th rep on squats is that u started off to heavy.. at 100kg? wow.. do u have any more warmups prior to it? maybe start lighter.. and the last set might not be to hard.. but that's just how i'd do it..

 

[Svetislav_aka_Waczlaff]

hey bro.. of course hard but until it works and progress is presented I won't change it - but normaly after two or three weeks I am too tired to continue and defintely have to deload one week with only three days of training and lower volume- ....and comeback as stronger as ever
before I looked in this forum and all these fantastic 5x5 stuff at beginning of this year, I only trained 3 years this Bodybuilding/Fitness-Sh** - also very high volume, short rests, dropped sets ect ect ect - but the only advantage of the bb-volume and short rests that I was in very good condition and fitness but not really strong but high volume is 'normal' for me and I love it ...

my squats were pyramided upto the record-set at 117,5 kgs x 5, - beginning at 77,5kgs and then going upwards with 10kgs each set to 87,5x5, 97,5x5 and 107,5x5
I really think that the two HIIT Intervall Session on the weekend were the problem, this weekend I will only doing one session at saturday morning - but when I will
also f** up then on monday I will decrease the reps at the 3rd and 4th warmup sets from 5reps to 2or3... then it should work again.. we'll see

But what do you guys think, missed the 117,5x5 on monday - next friday should I repeat the 117,5x3 or nevertheless going up to 120x3 .... ?? (the 117,5x3 last friday seemed to be 'easy' for me, so normally no reason to maintain, or.... )

 

[BiggT]

This can be a very individual thing. If it were me, I'd try 117.5 x5 on Fri, then hit it again for 5 on Mon, then put it behind you and hit 120x3 next Fri.

 

[Svetislav_aka_Waczlaff]

good idea... ! I will plan it like this !!

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 18.10.06

Wednesday (Light Day) 18.10.06

start : 19:20h
end : 20:55h

Bodyweight this morning : 82,1 kgs
(eat appr. 3000-3500 kcal per day lots of proteins, carbs only before and after the training
- for me this is enough to maintain my bodyweight and gain bit lean body mass - one day per week,
usually the sunday (off-day) I eat a bit more appr. 4000)

**All Weights in KGS**

Frontsquats : 60x5 / 70x5 / 75x5 / 82,5x3 / 87,5x3 / 92,5x3

Good Mornings : 40x8 / 50x8 / 55x8 / 60x8
rehab for my lower back of these hard mon+tues sessions

Incline Bench : 42,5x5 / 47,5x5/ 52,5x5 / 57,5x3 / 57,5x3 / 57,5x3 / 50x8 / 50x8
felt not good here... seemed to be the only disadvantage of this program - three days hard pressing movements in a row... my incline have to suffer from it....

Weighted Dips : BWx10 / +20x8 / +22,5x5 / +22,5x5 / +27,5x3
yeeaah - this worked - i love the dips and btw an new PR at +27,5kgs x 3 reps

EZ-Curls stand. : 35x12 / 35x12 / 35x12

Pushdowns Rope : 35x12 / 35x12

at all satisfied with my performances the last three days except the Squats on Monday - but I have the chance to correct them on Friday....

 

[Lesaman69]

I'm not Svets, so I can't answer for him.....but he has been training like this consistently for months on end, he doesn't change rhis methods any, just unloads a little and gears up for another run.

No, it doesn´t look like unloading and the following loading. It´s looking like an unsystematic jumping between some programs. I have the impression that he doesn´t knows what he is doing, or what is working. His only intention is to follow some programs that have the names starr, pendlay or madcow on it, because it´s trendy. The principles behind it, in my humble opinion, weren´t understood. I also get the impression that he justs wants to show the forum all the fancy schmanzi stuff he read about some 5x5 routines. What´s up next, after that log? Westside, or Renegade Training? Max-Stim-X-reps, or Starr´s 4 way split? Sweatislove, I give you the best advice you can get, look what´s behind the programs. I don´t think you know what you are doing, or do you know why you do deadlifts in a Starr program?

 

[BiggT]

No, it doesn´t look like unloading and the following loading. It´s looking like an unsystematic jumping between some programs. I have the impression that he doesn´t knows what he is doing, or what is working. His only intention is to follow some programs that have the names starr, pendlay or madcow on it, because it´s trendy. The principles behind it, in my humble opinion, weren´t understood. I also get the impression that he justs wants to show the forum all the fancy schmanzi stuff he read about some 5x5 routines. What´s up next, after that log? Westside, or Renegade Training? Max-Stim-X-reps, or Starr´s 4 way split? Sweatislove, I give you the best advice you can get, look what´s behind the programs. I don´t think you know what you are doing, or do you know why you do deadlifts in a Starr program?

Actually, it does look like loading/unloading to me....there is no right or wrong way to do it, and he has made consistent progress... this layout illustrates knowing what is behind the program and tweaking it to suit individual needs. I'd say the fact that he isn't using the Excel spreadsheet for progression and that he isn't loading/unloading as per the articles on this site shows he has a pretty good grasp on training. He has another journal on here with the exact same approach that dates back over several months of training.

The reason you do deads on this type of program is not the same reason somebody does them with beginner/linear or intermediate generic template floating around on the net (because they don't know how to clean).

MWF is a squat, a pull, and a press and some extra work if the trainee can handle the volume. Tues is an 'extra' day to squat and press if it can be handled. The guy has been training like this for the past 5 or 6 months and made good progress.

The way the program was originally illustrated by Starr calls to alternate deadlifts with cleans/clean pulls on Mon and do power snatches, snatch pulls, and chins on Tues.....the slight modification is deading every Mon and doing cleans/clean pulls on Tues, if you can handle it and progress, why the hell not? The deadlift drives up raw pulling power and the quick lifts improve athleticism.

 

[Svetislav_aka_Waczlaff]

at the moment I am in the 'loading phase' - it is of course high volume and can be handled by me only for two to three weeks after definitely needed a week with lower volume. This deload week isn't noted here at the moment, then will only train the mo-we-fr and no deadlifts or iso-work, you will see it when you follow the log, I will create this deload week on my own and what I'll done then depends on how I feel.....

The reason that I substitude the snatches on the tuesday with powercleans is because of my shoulder injury (dislocation) - never ever done any snatches and think it could dislocate again by doing them....

love weightlifting and this training but don't have a trainer in the gym so I have learn all on myself & wanted to train with effective programs...
when I started to train with these 5x5 Stuff beginning of this year I see very good progress - also with this template I train with now.... what is wrong to make progress, isn't it the right way, what is it what I don't understand when I making progress - where is the mistake performing this program ?? When progress stalled I have to check other 5x5 stuff....

conc. deadlift and Bill Starr : The reason that in Bill Starr's Programm the Athlethes don't perform the deadlift is only to avoid lower back injuries and problems with their football (see in Strongest Shall Survive) , me personally don't play football - only lift weights and defintely wanted to do the deadlifts, so that's no problem, also Starr hisself do the deadlifts and in his carreer hold the record with 666 lbs in his area.......

Right, BiggT - don't using an Excel Sheet, after every session I checked what I have done, plan exactly the next day, where can I set the records in the next session, it's the target to break new records every time for me...

lesaman (switching from german into netherlands - "Ich am German" haha... you are really not....) - in your words I see that you feel personally offended (also when kidding my nik) when I noted this log, but really don't understand why you are angry about .... show me your training, tell me what to make better, give me some advices, lets make conversation - if you can't tell me other things like you mentioned (it's all very well to say how false all is) and that I don't understand it you could also ignore my log... maybe you should ask yourself what is wrong with you and what for a character is behind your own person....that you are a really expert in weightlifting I see in your post with the "Javorex Complexes" doing supersets upright row, neckpress and side lateral cable raises to absolute failure - you are of course not really believeable telling me to look behind starr programms....cheers !

Wacz....

 

[carlsuen]

svetislav.. the way u speak remind me of someone.. master jedi YODA! only german.. hehe..

but i do agree with u and biggt on ur understanding... which u cleared up too when u told me u were used to this kind of volume and training.. a person who doesn't know what they are doing would most probably not even know how to put together a program like that to suit them..

so chill it lesaman..

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 20.10.06

Friday (Medium Day) 20.10.06

Start : 19.15h
End : 20.50h

**all weights in KGS**

Fullsquats : 75x5 / 85x5/ 97,5x5/ 107,5x5 / 117,5x5 / 102,5x8
-> yeah I got it, new PR, and the last rep was definitely easier than the 4th on monday where I failed....

Benchpress : 67,5x8 / 72,5x8 / 77,5x8 / 82,5x7 / 90x2 / 90x2

BB-Rows : 70x5 / 75x5 / 82,5x5 / 87,5x5x5 (this worked very good!!)

Militarypress : 40x8 / 40x8 / 40x8 (no more power in my shoulders...)

Powershrugs : 95x5 / 112,5x5 / 127,5x5 / 145x5 / 160x5 / 177,5x5 (yeah, i love these powershrugs)

Hammercurls : 20ers x12 / 22,5ers x12 / 22,5ers x12

on saturday I've done one session of HIIT on the treadmill, 2minutes of 7km/h alternate with 1minute of 19km/h - 7 intervalls, at all 21minutes...

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 23.10.06

Monday (Heavy Day) 23.10.06

start : 19:40h
end : 21:30h

**all weights in KGs**

Fullsquats : 75x5 / 85x5 / 97,5x / 107,5x5 / 117,5x5 / 102,5x8
Hit 5RM PR again - now I have to go to New PR on Friday which should be the 120kgs as heavy triple

Benchpress : 65x5 / 75x5 / 82,5x5 / 87,5x3 / 90x3 / 92,5x2 / 80x8 / 80x8
new pr for double @benchpress - target to press the 100kgs come closer....

Deadlifts : 115x5 / 130x5 / 145x3 / 155x3 / 165x3
no probs but will be a long way for a 200kgs Single....

Incline DB's : 35ers x 15 / 40ers x 15 / 40ers x 15

don't have time to work for my abs, hanging pikes and rope crunches will be changed to this tuesday....

 

[PWTurbofan]

Holy shit...two-hour sessions like this would kill me. Good job bro!

Do you do cardio with this routine or not at all?

 

[Svetislav_aka_Waczlaff]

...

right, bro, thanks - every monday a good 'start' into the week

but seriously, on monday I am on fire and motivated because of 2 days off weightlifting at the weekend, and of course the monday sessions are really hard but I love them !!

do HIIT Intervall on the treadmill, about appr. 25minutes, 2-3minutes light jogging and one minute sprinting, every saturday and sometimes on thursday or on sunday, but normally more than 1 session of HIIT is too much @4 times of lifting a week..

what about you - give this program a try !??

greets Svet !!

 

[PWTurbofan]

Re: ...

right, bro, thanks - every monday a good 'start' into the week

but seriously, on monday I am on fire and motivated because of 2 days off weightlifting at the weekend, and of course the monday sessions are really hard but I love them !!

do HIIT Intervall on the treadmill, about appr. 25minutes, 2-3minutes light jogging and one minute sprinting, every saturday and sometimes on thursday or on sunday, but normally more than 1 session of HIIT is too much @4 times of lifting a week..

what about you - give this program a try !??

greets Svet !!

No way bro - i'm currently at 70-75 mins, 4-5x/week plus cardio (20mi walking, 10mi running ew) and this is already kicking my fookin' arse! I'm lookin to size up now, hoping to put on another 10lbs of lean muscle, and I'm thinkin this is gonna probably take me another 10-12 mos.

Have you adjusted your diet since starting this program? I'm assuming you must take in a boatload more calories?

 

[Svetislav_aka_Waczlaff]

Re: ...

No way bro - i'm currently at 70-75 mins, 4-5x/week plus cardio (20mi walking, 10mi running ew) and this is already kicking my fookin' arse! I'm lookin to size up now, hoping to put on another 10lbs of lean muscle, and I'm thinkin this is gonna probably take me another 10-12 mos.
Have you adjusted your diet since starting this program? I'm assuming you must take in a boatload more calories?

but bro your training seemed also not to be very easy
think this is a very good template for gaining lean body mass and strength !!

Don't adjusted my diet because normally I always train with high volume... I am 1,78 and 82-83kgs at the moment... Eat normally appr. 3.000 kcals per day, at the weekend on one day I increase and go higher but think never higher than 4.500kcals... over the years I am defintely not satisfied with my strength performances but my body is ok and bodyfat is relativ low, loose some time doing bb-shit before I try the 5x5 and strength stuff, which I really love to train and which in my opinion is very effective (for me as a natural lifter)

---

yesterday I train, it was the first light Day this week, Tuesday, 24.10.06 :

start : 18:00h
end : 19:25h

**all weights in kgs**

Powercleans : 60x5 / 70x5 / 75x3 / 80x3 / 82,5x3 / 85x2
new pr at powercleans

Clean High Pulls : 95x3 / 100x3 / 105x3 / 110x3
reduce the weight to give my lower back more time to recover this week....

Pushpresses : 40x5 / 50x5 / 55x5 / 60x3x5

Weighted Chins : +12,5x8 / +12,5x8 / 12,5x8

this morning felt better than ever - normally planned to deload next week but this option is cancelled, next week will also going to new pr's

greets Wacz-allaff

 

[PWTurbofan]

No doubt, bro. It's been working well for me, and I'm pretty happy with the results to-date.

Have you lost weight since starting this program? 3000 calories doesn't seem like its enough to sustain your weight at this intensity??? I was running 4000 cals and am trying to bump closer to 5000 since my weight has pretty much remained stable over the past two months (178-179, and I'm 5'8).

 

[Svetislav_aka_Waczlaff]

that sounds good - possible to have a look to your log in the net ?

don't lost weight, maintain my BW appr. 80-83kgs for years with these cals

but after I started with real weighttraining and good programms, low reps and high frequence (beginning of 2006), some people in the gmy told me that I have gain obviously a lot of muscles although my bodyweight never changed - seemed that with this way it's possible for me to gain lean body mass without fat -but in a very very slow way- but for me ok cause this weight is enough for me at 177cm !
but think would I eat lot more every day, let it be around 4-5000 I would def. go up to 90kgs bodyweight with this training, I am sure...

 

[PWTurbofan]

that sounds good - possible to have a look to your log in the net ?

don't lost weight, maintain my BW appr. 80-83kgs for years with these cals

but after I started with real weighttraining and good programms, low reps and high frequence (beginning of 2006), some people in the gmy told me that I have gain obviously a lot of muscles although my bodyweight never changed - seemed that with this way it's possible for me to gain lean body mass without fat -but in a very very slow way- but for me ok cause this weight is enough for me at 177cm !
but think would I eat lot more every day, let it be around 4-5000 I would def. go up to 90kgs bodyweight with this training, I am sure...

Ha...my training log consists of a three-ring binder with a bunch of dirty, sweat-stained pages Don't want to hijack ur thread, but basically i have the following split:

Day 1: Chest/Tri/Bi/Abs - 8 lifts, 3 sets each. Abs = 30 reps per set; Other = Set 1 = 10-12 reps; Set 2 = 8-10 reps; Set 3 = 4-6 reps

Day 2: Cardio - 5 miles, treadmill, 0% incline, 8 min/mile

Day 3: Legs/Delts - 7 lifts, 3 sets each. Set 1 = 10-12 reps; 2 = 8-10 reps; 3 = 4-6 reps

Day 4: Chest/Tri/Forearm - 7 lifts, 3 sets each. Set 1 = 10-12 reps; 2 = 8-10 reps; 3 = 4-6 reps

Day 5: Cardio - 5 miles, treadmill, 0% incline, 8 min/mile

Day 6: Back/Bi/Obliques - 6 lifts, 3 sets each. Set 1 = 10-12 reps; 2 = 8-10 reps; 3 = 4-6 reps

Day 7: Chest/Tri/Bi/Abs - 8 lifts, 3 sets each. Abs = 30 reps per set; Other = Set 1 = 10-12 reps; Set 2 = 8-10 reps; Set 3 = 4-6 reps

I also walk to/from work 5 days/week - 4mi each way - 20mi total

This routine, at least for the past two months, has maintained my weight but I've definitely improved my lean muscle/fat proportions.

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 25.10.06

no probs bro, seemed to be a 'normal' bb-split, one musclegroup per week... you say you maintain your weight the past two months, also maitain your weights at training ? Then it is time to check high frequence 5x5 stuff, give it a try, also when you want to gain some weight, you tell me, haven't you ??

yesterday I trained 'light' :

Wednesday (Light Day) 25.10.06

Start : 18:40h
End : 19:45h

**all weights in KGS**

Frontsquats : 60x5 / 70x5 / 80x5 / 85x3 / 90x3 / 95x3
great, could be a new favorite exercise !!

Inclinebench : 40x5 / 50x5 / 55x5 / 60x3 / 62,5x3 / 62,5x3 / 52,5x8 / 52,5x8

Good Mornings : 40x8 / 50x8 / 55x8 / 60x8

Weighted Dips : BWx12 / +20x8 / +25x5 / +25x5 / +30x3
these were very very hard, especially the 2x fivers and the triple was very close to failure - next week will only increase the triple upto 32,5kgs...

This week I only concentrate on the basics, so no iso's like abs-, arms, legmachines.... think this
was a good decision because feel great today after three days of good work, also sleep very good
last night about 8,5 hours....

Today there will be off off off and I plan to buy some pounds of steaks for the evening

greets !

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 27.10.06

Friday (Medium Day) 27.10.06

start : 19:00h
end : 21:00h

**all weights in kgs**

Fullsquats : 87,5x5 / 97,5x5 / 107,5x5 / 115x3 / 120x3 / 102,5x8

Benchpress : 67,5x8 / 72,5x8 / 77,5x8 / 82,5x7 / 90x2 / 90x2
failed again as last week at 82,5x8 - next week I will decrease the ramping weight for intervalls with 7,5kgs

BB-Rows : 65x5 / 75x5 / 85x5 / 95x5x5
was on fire at rowing don't know why but normally 90kgs x5x5 was planned but tried the 95kgs at first how it work and
it worked so well that I stay for five Fivers...

Powershrugs : 97,x5x5 / 115x5 / 130x5 / 145x5 / 162,x5 / 180x5

Militarypress : 40x9 / 40x9 / 40x9

Hanging Pikes : 9 / 8 / 8 / 8

BW-Chins : 12 / 12 / 12

Saturday I've done HIIT on the treadmill, 3min light jogging (7-7,5km/h) + 1minute of sprint (17-20km/h) for 7 Intervalls, 28minutes
Sunday I was also running, 10km run in 51minutes..... so a hard 'cardio' weekend but besides the cardio I sleep about 10hours
both days and only relax the days beside the runs so i feel very very good this monday morning and ready for the heavy (volume
monday) for what is planned a new record in squats (120kgsx5) , 5x5 benches straight weight at 85kgs and 4x8deadlifts upto 145/150
i am not sure at the moment...

Bodyweight on Saturday morning : 81,8 kgs

 

[BiggT]

A 10K run is no joke....and 51 minutes is a damn GOOD time for a non-runner.

 

[PWTurbofan]

A 10K run is no joke....and 51 minutes is a damn GOOD time for a non-runner.

Averaging just over 8min/mile...That's awesome work!

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 30.10.06

5-6 times a year I started with my girlfriend at a 10 or 5km run (she's is very good runner) for me it's training for my endurance and healthy no competition but it's good to fight
against yourself at the run - 10km are a long distance, and when I run with them I want to finish in a good time - only target here to finish the 10km in 49:?? min and the 5km in 19:?? ... maybe next year...
but more import is lifting as you know and yesterday I trained :

Monday (Heavy Day) 30.10.06

start : 19:15h
end : 21:30h

**all weights in kgs**

Fullsquats : 75x5 / 85x5 / 100x5 / 110x5 / 120x5 / 105x7
yeah - new PR !!! (wasn't sure because of the 10km on sunday but it work...!)

Benchpress : 60x5 / 70x5 / 80x5 / 85x5x5
some loading at bench - because of the volume don't do the backoffset

Deadlift : 100x8 / 115x8 / 130x8 / 145x8
no probs but I like it more to do less heavier reps

Incline DB's : 20ers x12 / 20ers x12 / 20ers x12

Hanging Pikes : 9 / 8 / 8
Rope Crunches : 40x20 / 45x20

took a shower, went home, eat a bit and slept about 7 hours and I feel fit this morning for the next session this evening, the first light one this week...

grreetss....Waczcz

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 31.10.06

Tuesday (Light Day) 31.10.06

start : 18.45h
end : 20.00h

**all weights in kgs**

Powercleans : 50x5 / 60x5 / 70x5 / 80x3 / 82,5x3x3
this was ok but I have to check and train my technique - the second
part of the powerclean is going not so well...

Clean High Pulls : 100x3 / 105x3 / 110x3 / 115x3

Pushpresses : 40x5 / 45x5 / 52,5x5 / 57,5x3 / 60x3 / 62,5x3x3 / 52,5x8

Weighted Chins : +10x5 / +15x5 / +17,5x5 / +20x5 / +22,5x5

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 01.11.06

Wednesday (Light Day) 01.11.06

Start : 16.20h
End : 17:40h
started earlier in the afternoon

bodyweight Nov 2nd in the morning : 81,6 kgs

**all weight in kgs**

Frontsquats : 60x5 / 70x5 / 80x5 / 90x3 / 92,5x3 / 95x3

Inclinebench : 40x5 / 45x5 / 52,5x5 / 57,5x5 / 57,5x4 / 57,5x4 / 57,5x5 / 57,5x4 / 50x7

Good Mornings : 45x8 / 50x8 / 55x8 / 60x8

Weighted Dips : BWx10 / +20x8 / +25x5 / +27,5x5 / +32,5x3

EZ-Curls, stand : 37,5x10 / 37,5x10 / 37,5x10

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 03.11.06

Friday (Medium Day) 03.11.06

start : 18:30h
end : 20:45h

**all weights in kgs**

Bodyweight : 82,8kgs

Fullsquats : 85x5 / 97,5x5 / 110x5 / 117,5x3 / 122,5x3 / 105x7
new PR for Squats !!!

Benchpress : 57,5x8 / 67,5x8 / 75x8 / 82,5x8 / 90x2 / 92,5x2
reduce the ramped weights... and... it works... 82,5x8 = new PR for 'eighters'

BB-Rows : 50x5 / 67,5x5 / 77,5x5 / 87,5x5 / 97,5x4x3
will alternate the BB-Rows every other week with Pendlay Rows and less weight

Militarypresses : 30x5 / 35x5 / 40x5 / 45x5 / 50x5

Powershrugs : 90x5 / 110x5 / 127,5x5 / 145x5 / 165x5 / 182,5x5
my traps grow and grow and grow... but there were also some deadlifts and powercleans the hole weeks...

BW-Chins : 3x12

Saturday I've done a HIIT Session on the treadmill, one minute 18-20km/h followed by
two minutes light jogging at 6,5-7km/h for at all 25minutes

Feel very good this monday morning after two days recovery from lifting ! Today it's the heavy day -
want to deadlift the 165x5 and bench the 95kgs x3 - we'll see what happen...

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 06.11.06

Monday (Heavy Day) 06.10.06

Start : 19:00
End : 21:00

**all weights in kgs**

Fullsquats : 50x5 / 85x5 / 97,5x5 / 110x5 / 122,5x5
yeah, new PR - hope that the weekly recording will continue a couple of weeks, but the fivers here work good, not easy but it was also not a hard challenge, so I think the friday session 125x3 should work as well !

Benchpresses : 50x5 / 65x5 / 75x5 / 85x3 / 90x3 / 95x2 / 80x8
This is also a new PR but nevertheless I was a bit disappointed because I hope to get the triple here at 95kgs. But I am sure that my (first) target benching the 100kgs for 1 rep this year maybe could be reached at beginning of december.My weak point is in the middle of the concentric phase so I think to do also some board presses to strength the middle and superior part of the bench.

Deadlifts : 60x5 / 115x5 / 132,5x5 / 147,5x5 / 165x5
New PR - was good, but the hardest challenge against the weight this day ! Next week try to lift 170kgs x3...

Incline DB's : 22,ers x12 / x12 / x9

Hanging Pikes : BW x8 / x7 / x7

I gained one kgs (BW yesterday 82,9 kgs @177cm- and gaining weight is not that what I wanted, but ate a lot of shiit the whole weekend like cake, doener kebap, a kilo of pork neck and a hole croque)
so, will only eat low carb this week till friday evening, every day appr. 2.500-2.800 cals.... will check my weight next saturday where it should be set back to 81,5 - 82,0 kgs

greets, Svetislove

 

[PWTurbofan]

Re: Monday (Heavy Day) 06.11.06

Monday (Heavy Day) 06.10.06

Start : 19:00
End : 21:00

**all weights in kgs**

Fullsquats : 50x5 / 85x5 / 97,5x5 / 110x5 / 122,5x5
yeah, new PR - hope that the weekly recording will continue a couple of weeks, but the fivers here work good, not easy but it was also not a hard challenge, so I think the friday session 125x3 should work as well !

Benchpresses : 50x5 / 65x5 / 75x5 / 85x3 / 90x3 / 95x2 / 80x8
This is also a new PR but nevertheless I was a bit disappointed because I hope to get the triple here at 95kgs. But I am sure that my (first) target benching the 100kgs for 1 rep this year maybe could be reached at beginning of december.My weak point is in the middle of the concentric phase so I think to do also some board presses to strength the middle and superior part of the bench.

Deadlifts : 60x5 / 115x5 / 132,5x5 / 147,5x5 / 165x5
New PR - was good, but the hardest challenge against the weight this day ! Next week try to lift 170kgs x3...

Incline DB's : 22,ers x12 / x12 / x9

Hanging Pikes : BW x8 / x7 / x7

I gained one kgs (BW yesterday 82,9 kgs @177cm- and gaining weight is not that what I wanted, but ate a lot of shiit the whole weekend like cake, doener kebap, a kilo of pork neck and a hole croque)
so, will only eat low carb this week till friday evening, every day appr. 2.500-2.800 cals.... will check my weight next saturday where it should be set back to 81,5 - 82,0 kgs

greets, Svetislove

Makin real good progress buddy! You'll hit the 100x1 for bench by December for sure. By end of the year, I reckon you'll get at least 100x3 on this too...you still got two months

I wouldn't worry too much about your food binge last weekend; with two hour sessions like these PLUS your cardio, it suprises the hell out of me that you're still maintaining your weight and gaining strength like you have been.

Nice work.

 

[Svetislav_aka_Waczlaff]

Re: Monday (Heavy Day) 06.11.06

Makin real good progress buddy! You'll hit the 100x1 for bench by December for sure. By end of the year, I reckon you'll get at least 100x3 on this too...you still got two months

I wouldn't worry too much about your food binge last weekend; with two hour sessions like these PLUS your cardio, it suprises the hell out of me that you're still maintaining your weight and gaining strength like you have been.

Nice work.

Thanks man !!! yeah also beeing satisfied about the progress but of course make a good hard job the last weeks... nevertheless these weights are nothing for others here in the forum but after my two hard shoulder injuries this year, it is a lot for me... !!
Unfortunately I have no problems with gaining weight, also when I train very hard and lift 4 times a week ever 1,5-2hours plus one session of HIIT 30min on an extraday although I only eat max. 3,500 kcals per day !
Could also be that I stopp the muslces to grow here but I want to stay in the 82kgs class only to increase my strength which is definitely not enough at the moment for my weight !

greets Svetlaff aka Waczislav

 

[carlsuen]

dude!! it means a lot to me too man!! ur squat PR is same as mine but i can't bench or deadlift anywhere near u! how do u suppose that makes me feel?

i need to eat more..

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 07.11.06

wonders me that you can't deadlift more as you squat, isn't that normal ? For me the Deadlift is easier than the squat... but hope that your ass really goes to gras, bro, does it... ?!?
don't think that 'eating' is the solution... correct and hard training is the answer, man... When you stalled at 5x5 you should train your lifts in a rep range from 1-3 to increase your strength, after that you can go back the 5ers and alternate every week as I do, you see in my log, at the moment it work...
It is clear that when your Bodyweight is in the 'normal' region, you can't lift so much as a lifter who weights 20-50kgs more than you but for me the 'relative strength' is the point at issue where you can compare these lifters in different weight classes.....

yesterday I trained, Bodyweight this morning, 82,2 kgs, weight going back half a kgs, ate very clean the last two days and will stay with it till weekend....

Tuesday (Light Day) 07.11.06[/B]

Start : 19:15h
End : 20:30h

**all weights in KGS**

Powercleans : 50x5 / 60x5 / 65x5 / 72,5x5 / 80x5
Go back from triples to the 5x5 and it worked well !

Clean High Pulls : 102,5x3 / 110x3 / 117,5x3 / 125x3
the last set was too high, will reset the weight next week back and start first set +10kgs 4th PC upto +25 of 4th PC

Pushpresses : 30x5 / 45x5 / 52,5x5 / 60x3 / 62,5x3 / 65x3x3 / 55x7
New PR at Pushpresses !!!

Weighted Chins : +15x8 / +15x8 / +15x8

Tuesday is of course the lightest of all four sessions of the week - today evening comes the second light unit but this is a little bit harder than yesterday
because of frontsquats, inclinebench and weighted dips (yeah love them!!!) .. today I am very motivated, don't know what happen, but sleep very good the last
two nights, so will add some arm- and ab work this evening !

greets Waczallan....

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 08.11.06

Wednesday (Light Day) 08.11.06

(Bodyweight this morning : 82,4 kgs)

Start : 19:00h
End : 21:00h

**all weights in kgs**

Frontsquats : 35x5 / 67,5x5 / 77,5x5 / 87,5x3 / 92,5x3 / 97,5x3
new PR !

Inclinebench : 30x5 / 45x5 / 52,5x5 / 57,5x3 / 62,5x3 / 65x3 / 55x8 / 55x8
new PR but I am sure that there is more potential but shoulder are not at 100% after two days of heavy bench and pushpresses !

Weighted Hypers : +15 x8 / +20x8 / +22,5x8 / +25x8
Alternate them with Good Mornings this week

Weighted Dips : BWx10 / +22,5x8 / +25x5 / +27,5x5 / +32,5x3
my triceps exploded hehe - I love these dips.... !!! new pr !!

Rope Crunches : 42,5x20x3

EZ-Curls stand. : 35x12 / 37,5x12

Pushdowns Rope : 35x12 / 37,5x12

+ 4sets of Rotator-Work !!

Today evening I don't want to be lazy !!! - I've plan a HIIT-Session on the treadmill appr. 30minutes....

greets, Svets !

 

[carlsuen]

Re: Tuesday (Light Day) 07.11.06

wonders me that you can't deadlift more as you squat, isn't that normal ? For me the Deadlift is easier than the squat... but hope that your ass really goes to gras, bro, does it... ?!?
don't think that 'eating' is the solution... correct and hard training is the answer, man... When you stalled at 5x5 you should train your lifts in a rep range from 1-3 to increase your strength, after that you can go back the 5ers and alternate every week as I do, you see in my log, at the moment it work...
It is clear that when your Bodyweight is in the 'normal' region, you can't lift so much as a lifter who weights 20-50kgs more than you but for me the 'relative strength' is the point at issue where you can compare these lifters in different weight classes.....

yesterday I trained, Bodyweight this morning, 82,2 kgs, weight going back half a kgs, ate very clean the last two days and will stay with it till weekend....


greets Waczallan....

my deads and squat are very close to each other.. both are around 120kg.. deadlift is a much harder lift to me than the squat.. as i don't think i'm designed to pull at all..

plus the fact that i don't have a clean and proper diet.. i just eat whatever i see.. i rarely prepare my food, and that's y i don't make much progress.. but it's all in my learning process.. i'm still learning alot at this stage.. trying to perfect my form..

but anyway, great job so far!

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 10.11.2006

and to whom it may concern... trained last friday...

Friday (Medium Day) 10.11.06

Start : 18:30h
End : 20:15h

**all weights in kgs**

bodyweight : 81,6 kgs

Fullsquats : 87,5x5 / 100x5 / 112,5x5 / 120x3 / 125x2 / 105x8
only did two reps at the record set because after the second rep - which were performed good- feel in my left thigh a feeling like a coming strain or convulsion so I though better to break up... have to repeat the squats coming week....

Benchpress : 60x8 / 67,5x8 / 77,5x8 / 85x8 / 92,5x2 / 92,5x2
new pr at 'eighters'

Pendlay-Rows : 50x5 / 60x5 / 65x5 / 70x5 / 70x5 / 70x5 / 70x4 / 70x4

Militarypresses : 30x5 / 37,5x5 / 42,5x5 / 47,5x5 / 52,5x4

Powershrugs : 90x5 / 110x5 / 130x5 / 147,5x5 / 167,5x5 / 185x5

BW-Chins : 13 / 12 / 12

Saturday was completely off,

Sunday : HIIT-Intervalls on the treadmill : 3-1min., 3min 9km/h + 1min 18km/h, 7 Intervalls, 28minutes at all... very hard HIIT - at first wanted to stopp after 5. and 6. Intervalls but the fat basses in my ipod motivates me to end as it was planned !

 

[carlsuen]

haha.. i hear you on the cardio.. lol.. was doing a lil AM running today before breakfast around my neighbourhood.. wanted to stop after 15 mins.. but kept on going till 25.. it's all in the mind..

nice benching.. just wondering if 92.5 is hard for u.. a real grinder or was it all smooth? also.. do u fear adding weight to the bench? as it is the weakest lift for me..

 

[Svetislav_aka_Waczlaff]

haha.. i hear you on the cardio.. lol.. was doing a lil AM running today before breakfast around my neighbourhood.. wanted to stop after 15 mins.. but kept on going till 25.. it's all in the mind..

nice benching.. just wondering if 92.5 is hard for u.. a real grinder or was it all smooth? also.. do u fear adding weight to the bench? as it is the weakest lift for me..

yeah man - love these HIIT Units with fat music (goa-beats) motivated me a lot but I really need a breakfast and of course some CARBS before it !!

On Friday bench I concentrate prior for a new PR at the 4x8 - the two doubles should be heavy but never a new PR because real heavy bench is planned only every monday !! so friday the doubles are smooth and of course I am not in fear adding weight there - but here only every week 2,5kgs adding on one of the doubles (when you see the beginning of my log I started with the two doubles at a weight of 87,5kgs x2x2 / this week 92,5x2x2, next week 92,5x2 + 95x2 and so on... think it is better for progress than "hardcore-increase" ....

But nevertheless I have to be patient because of my shoulder injury but today I planned on the heavy bench three heavier doubles up to 97,5kgs - when I will get the 97,5x2 I will try the bench target of the year : 100kgs for a single.... hope to get it, wish me luck

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 13.11.06

Monday (Heavy Day) 13.11.06

Start : 19:10h
End : 21:15h

**all weights in kgs**

Fullsquats : 50x5 / 85x5 / 97,5x5 / 110x5 / 122,5x5 / no backoff
repeat last week because of missing third rep on friday (which seemed not be necessary, the fivers were good again)... skipped the backoff for better recovery, had last week 2 HIIT Sessions....

Benchpress : 50x5 / 70x5 / 77,5x5 / 87,5x2 / 92,5x2 / 97,5x3 / 80x8 / 80x8
new PR !!! only want/hope to bench the 97,5 two times but they are so 'easy' that I've done a third rep which was very good !! (Change my technique and squeeze the bench with my legs....)
So the target of the year 100x1 (don't try it yesterday but this should be no problem) is succeed six weeks earlier - have to correct my target upto 110kgs for a heavy single till end of december !!!! ...next week I will go up to 100x3 !

Deadlifts : 120x5 / 135x5 / 152,5x3 / 160x3 / 170x3
also new PR !!! no probs but a long way to 200x1 !!

Incline DB's : 22,5ers x12 / 22,5ers x12 / 22,5ers x10

Hanging Pikes : BW x10 / BW x7 / BW x7

greets, Svetisman

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 14.11.06

Tuesday (Light Day) 14.11.06

start : 18:30h
end : 20:15h

spend longer because of technique training of my powerclean which not really work in the second part...

**all weights in kgs**

Powercleans : 50x5 / 60x5 / 65x5 / 75x3 / 80x3 / 85x1

Clean High Pulls : 92,5x3 / 97,5x3 / 102,5x3 / 107,5x3

Pushpresses : 40x5 / 50x5 / 60x4 / 62,5x3 / 65x3 / 65x3 / 65x3 / 65x3 / 55x7
next week will go upto 67,5kgs

Weighted Chins : BW x5 / +10x5 / +15x5 / +20x5 / +25x4
end after 4th rep - no power left in my back for it....

Rope-Crunches : 45x20 / 45x20 / 45x15

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 15.11.06

Wednesday (Light Day) 15.11.06

start : 19:00h
end : 20:15h

**all weights in kgs**

Frontsquats : 35x5 / 70x5 / 80x5 / 90x3 / 95x3 / 100x3
new pr !!

Inclinebench : 30x5 / 42,5x5 / 55x5 / 60x5 / 60x4 / 60x3 / 55x6
going to the fivers was a mistake - will stay here in the next weeks at heavy triples, doubles and singles...
otherwise volume is definitely too high for three days pressing in a row

Good Mornings : 45x8 / 50x8 / 57,5x8 / 65x8

Weighted Dips : BWx10 / +22,5x8 / +27,5x5 / +30x5 / +32,5x3
new pr +30x5 - were hard but went good....

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 17.11.06

Friday (Medium Day) 17.11.06

Start : 18:30h
End : 21:00h

**all weights in kgs**

Fullsquats : 75x5 / 100x5 / 112,5x5 / 120x3 / 125x2 / 97,5x8
have to check my form - probs to hold my back straight in the deepth, it goes too
far to the front and in the middle of the concentric phase I have the probs...
(have ordered starting strength from Rippetoe to get some info's)
but at first I will reset and go back next monday to 115x5 / friday session will change to 5x3

Benchpress : 62,5x8 / 70x8 / 77,5x8 / 87,5x8 / 95x2 / 100x1
new PR at 'Eighters' !

Pendlay Rows : 50x5 / 60x5 / 65x5 / 72,5x5x5

Militarypresses : 45x8 / 45x8 / 45x8

Powershrugs : 90x5 / 112,5x5 / 132,5x5 / 150x5 / 170x5 / 187,5x3

BW-Chins : 13 / 12 / 10

- - -

Saturday 18.11.06 : HIIT on Treadmill : 24minutes / 6 Intervalls a 3min 9km/h + 1min 18km/h

Sunday 19.11.06 : HIIT on Treadmill : 21minutes / 7 Intervalls a 2min 6,5km/h + 1min 19,5km/h

- - - -

greets Svetislav AKA Waczlaff.....

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 20.11.06

Monday (Heavy Day) 20.11.06

start : 19:15h
end : 21:00h

Bodyweight : 82,5 kgs

**all weight in kgs**

Fullsquats : 50x5 / 70x5 / 92,5x5 / 102,5x5 / 115x5 / 92,5x8
Have reset Squats back to 115kgs and will try to reach the 130 till end of this year, backoff-set = weight off 3rd set for strength reserve

Benchpress : 40x5 / 60x5 / 75x5 / 90x3 / 95x3 / 100x2 / 80x8
New PR !!! But in 5 weeks to 110kgs ......?

Deadlift : 105x8 / 120x8 / 135x8 / 150x8
was easy

Incline DB's : 20ers x15 / 20ers x15 / 20ers x15

Skip the Hanging Pikes - there wasn't any core-power at least....

this morning I felt if I wouldn't have done a workout yesterday but often the feeling in the morning is deceiving after doing deadlifts the evening before......
today will work on my powerclean form, the second pull is complicated for me here - anybody tipps where I can find some good advices for doing powercleans
in the net ?

 

[BiggT]

http://www.hatchdome.com/home.htm

There is a link to Gayle Hatch's site. He's been the coach of the US Olympic team. The instructional vids are the best on the net in my opinion.

A lot of guys have trouble with the second pull because they come off the ground too fast. I don't know if thats an issue for you, but a lot of times when there is trouble with the explosive part of the lift, it is because the first pull isn't smooth. Also, make sure the bar doesn't get too far from your body and you pull with your shoulders in front of the bar from the floor.

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 21.11.06

http://www.hatchdome.com/home.htm

There is a link to Gayle Hatch's site. He's been the coach of the US Olympic team. The instructional vids are the best on the net in my opinion.

A lot of guys have trouble with the second pull because they come off the ground too fast. I don't know if thats an issue for you, but a lot of times when there is trouble with the explosive part of the lift, it is because the first pull isn't smooth. Also, make sure the bar doesn't get too far from your body and you pull with your shoulders in front of the bar from the floor.

Thanks man for this advise !! - right these are my probs, this 'kick' in the second pull is my main prob, it also doesn't work at the high pulls.... - will study Gayle Hatch and give me some more time
yesterday did some powercleans - form was better and more explosiv in the second pull but as I said, the 'kick' isn't there....

Tuesday (Light Day) 21.11.06

start : 18:20h
end : 19:40h

**all weights in kgs**

Powercleans : 50x5 / 60x5 / 65x5 / 70x5 / 75x5 / 80x4
next week will change to 5x3 or 3x5/3x3

Clean High Pulls : 90x3 / 90x3 / 90x3 / 90x3

Pushpresses : 40x5 / 50x5 / 55x5 / 60x3 / 62,5x3 / 65x3 / 67,5x3 / 67,5x2
no power left at last set, will try to press the 70kgs next week !

Weighted Chins : +17,5x8 / +17,5x8 / +17,5x8
done with my new dipbelt

 

[Svetislav_aka_Waczlaff]

New Template !

no lifting the rest of the last week - will change my routine because I am not happy with the three days in a row pressing, specially the inclinebench on wednesday : here it is never really possible to perform a good benefit - so will go back to a three-day heavy-light-medium template with a loading
phase of 4-5 weeks followed by three to four weeks of peaking. You see I love the volume and with this kind of training I make my best gaining muscle masses ever when doing it last spring....

new template from 27.11.06

Loading Phase : 27.11.06 - 31.12.06

monday / heavy day
fullsquat -------> 5x5 straight
flatbench -------> 5x5 straight
deadlift, conv. --> 5x5 straight

+ab-work (Hanging Pikes and Rope Crunches, not more than 20 not less than 10)

wednesday / light day
powercleans -----> 5x5 straight
frontsquats ------> 5x5 straight
pushpresses -----> 5x5 straight
weighted chins --> 5x5 straight

friday / medium day
fullsquats --------> 1x5 ramped
benchpress -------> 1x5 ramped
pendlay rows -----> 5x5 straight
jumpshrugs -------> 3x5 straight
weighted dips ----> 3x5 straight
+bicep-work

+2-3x per week HIIT on treatmill :
1x : 3min slow 9km/h + 1min fast 18km/h
1-2x : 2min slow 6km/h + 1min fast 19-20 km/h

**greets, Vratzlaw**

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 27.11.06

Monday (Heavy Day) 27.11.06

Start : 19:30h
End :21:15h

**all weights in kgs**

Started Loading..... :

Fullsquats : 50x5 / 70x5 / 90x5 / 105x5x5
(Increase 2,5 kgs every week)

Benchpress : 50x5 / 62,5x5 / 75x5 / 85x5x5
(Increase 2,5 kgs every week)

Deadlifts : 50x5 / 80x5 / 110x5 / 140x5x5
(Increase 5 kgs every week)

But this was enough - no extra ab-work, this will be done on wednesday, for friday some iso-arm beach work.... but summer
is so far away... have to think about...

greets Svazclaff

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 29.11.06

Wednesday (Light Day) 29.11.06

Start : 18:40h
End : 20:05h

**all weights in kgs**

loading continues.... was a good workout :

Powercleans : 50x5 / 60x5 / 70x5x5
(increase 2,5 kgs weekly)

Frontsquats : 50x5 / 70x5 / 85x5x5
(increase 2,5 kgs weekly)

Pushpresses : 40x5 / 50x5 / 55x5x5
(increase 2,5 kgs weekly)

Weighted Chins : BWx5 / +15x5x5
(increase 2,5 kgs weekly)

 

[Svetislav_aka_Waczlaff]

Thursday 07.12.06 (HIIT-Day)

Thursday (HIIT-Day) 30.11.06

Treadmill / 24minutes

8 Intervalls a 2min @ 6,5km/h (appr. 4mp/h) followed by 40secs @ 21km/h (appr. 13 mp/h)

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 01.12.06

Friday (Medium Day) 01.12.06

start : 18:30h
end : 20:15h

**all weights in KGS**

Fullsquats : 50x5 / 70x5 / 90x5 / 102,5x5 / 112,5x5

Benchpress : 40x5 / 55x5 / 72,5x5 / 82,5x5 / 90x5

Pendlay Row : 50x5 / 60x5 / 75x5x5

Weighted Dips : BWx5 / +10x5 / +20x5 / +25x5x3

Jumpshrugs : 90x5 / 110x5 / 130x5 / 140x5x3

Bodyweight : 81,0 kgs on 02.12.06 in the morning, stop with creatine supplement on 30.11.06 so maybe here was the kilo loose.....

 

[Svetislav_aka_Waczlaff]

Again new Template !

after one and the first week of the loading phase I decided to change my routine again, there are some reason,
at first 3 compounds incl deadlift on a monday with a 5x5 same weight is definitely too high, specially the deadlift, last tuesday my
CNS was completely 'out of order' - also powercleans with 5x5 same weight isn't necessary... also I wanted to train 4 days per week not three and the best would be at the
moment to train on monday + tuesday and thursday + friday with a HIIT-Day on the treadmill on saturday morning!

monday's
-> Clean + Press 3x5 warmup's + 3x3 heavier triples
(it's a pushpress after the clean - the Jerk will come later)
-> Olympicsquats 3x5 warmup's + 3x3 heavier triples + 1x8 backoff
-> Flatbenchpress 3x5 warmups's + 3-5x5 same weight
-> Incline DB's 4x10-12 same weight
-> Rope-Crunches 3x10-12

tuesday's
-> Powercleans 5x5 ramped
-> Deadlifts 5RM or 3RM
-> Weighted Chins 5x5 or 3x8 both same weight
-> Hanging Pikes 2-3 x BW
-> some Bicepswork

thursday's
-> Frontsquats 5x5 same weight or 5x3 ramped
-> Flatbench 3x5 warmup's + 3x3 heavier striples + 1x8 backoff
-> Pushpress from Rack 3x5 warmup's + 5x3 or 5x5 straight or ramped
-> Rope Crunches 3x15-20

friday's
-> powercleans 5x3 ramped
-> Jumpshrugs 3x5 ramped + 3x5 same weight
-> Pendlay Rows 5x5 same weight
-> Weighted Dips BW/x8/x5/x5/x3 or 5x5 ramped or 3x5 ramped + 3x3 straight/ramped
-> Hanging Pikes 2-3 x BW
-> some Bicepswork

 

[Svetislav_aka_Waczlaff]

Monday 04.12.06

monday 04.12.06

start : 19:15h
end : 21:00h

**all weights in kgs**

Clean + Press : 50x5 / 55x5 / 60x5 / 65x3x3
felt good and light

Fullsquats : 50x5 / 70x5 / 95x5 / 105x3 / 110x3 / 115x3 / 100x8

Benchpress : 50x5 / 70x5 / 80x5 / 87,5x5x5

Incline DB's : 20ers x12x4

Rope Crunches : 45x10 / 47,5x10 / 50x10x3

 

[Svetislav_aka_Waczlaff]

Tuesday 05.12.06

Tuesday, 05.12.06

start : 20:00h
end : 21:15h

**all weights in kgs**

Powercleans : 50x5 / 60x5 / 65x5 / 70x5 / 75x5
will change rep-scheme to 5x3 (and the friday powercleans to 5x5) to decrease the volume - not sure if this higher volume 5x5 had influenced negative the deadlift afterwards....

Deadlift : 90x5 / 110x5 / 140x5 / 155x3 / 165x3 / 160x3
good solid work

Weighted Chins : BWx5 / +17,5x5x5
too easy - decrease rep pauses appr. 2min.

Hanging Pikes : BW x8 / BW x7 / BW x6

BB-Curls : 30x5 / 35x5 / 40x5 / 45x5 / 40x5
had some time left and done these curls beside watching a football game

 

[Svetislav_aka_Waczlaff]

Thursday 07.12.06

Thursday 07.12.06

Start : 19:00h
End : 20:45h

**all weights in kgs**

Frontsquats : 50x5 / 70x5 / 80x5 / 90x5x5

Benchpress : 50x5 / 70x5 / 80x5 / 85x3 / 90x3 / 95x3 / 80x8

Pushpress from Rack : 40x5 / 50x5 / 60x5x5

Rope-Crunches : 40x20 / 40x20 / 40x20

 

[Svetislav_aka_Waczlaff]

Friday 08.12.06

Friday 08.12.06

Start : 18:20h
End : 20:00h

**all weights in kgs**

Powercleans : 50x5 / 60x5 / 70x5 / 80x3x3

Pendlay Rows : 50x5 / 60x5 / 70x5 / 77,5x5x5

Weighted Dips : BWx6 / +10x6 / +20x6 / +25x3 / +30x3 / +35x3 / +25x6 / +25x6 / +25x6

Jumpshrugs : 90x6 / 110x6 / 125x6 / 140x3 / 155x3 / 170x3 / 155x8

Hammercurls : 20ers x12 / 20ers x12 / 20ers x12

 

[Svetislav_aka_Waczlaff]

Sunday 10.12.06

10km Cross Run in 52minutes

 

[Svetislav_aka_Waczlaff]

Monday 11.12.06

Monday 11.12.06

start : 19:30h
end : 21:30h

*all weights in kgs**

Bodyweight : 82,3 kgs

Clean & Press : 50x5 / 60x5 / 65x3 / 65x3 / 67,5x3x3

Fullsquats : 50x5 / 70x5 / 95x5 / 105x3 / 112,5x3 / 117,5x3 / 95x8

Benchpresses : 50x5 / 70x5 / 80x5 / 90x5 / 90x5 / 90x5 / 82,5x8

Incline DB's : 22,5ers x10 / x10 / x10

Rope Crunches : 45x10 / 45x10

 

[BiggT]

Nice looking workouts.....are you training 4 days/week on M-Tu-Th-F?

 

[Svetislav_aka_Waczlaff]

Nice looking workouts.....are you training 4 days/week on M-Tu-Th-F?

thanks man - yes that's right this is the planned frequence but also with this routine I have more chances to vary than at the hopkins summer lifting plan I beginn my log with here (that was the mon-tue-wed-fri plan, three time pressing in a row, less possibilities for changes)

here I could change into mon-wed-fri-sat or mon-wed-thu-fri/sat and I think it will not so damn taxes me like the first plan which was really good and I love it but it was also really hard for me....
and nevertheless I have place a three times pull and press per week, could also place a third squat when I need it (the next weeks will showed it) and change the routine in one of above mentioned...

Will also vary the rep-schemes of the most exercises every week and rotate with them to hit a new pr for every week,

greets, Svet

PS : when you -as advanced and outstanding lifter- have any suggestions for improvement - pls let me know ...!

 

[Svetislav_aka_Waczlaff]

Tuesday 12.12.06

Tuesday, 12.12.06

Start : 17:45h
End : 19:15h

**all weights in kgs**

Powercleans : 50x5 / 60x5 / 65x5 / 72,5x5 / 77,5x5
old weightlifter check my form in the gym every tuesday - will be better and better every week

Deadlifts : 90x5 / 110x5 / 130x5 / 145x5 / 160x5

Weighted Chins : BWx5 / +20x5x5

no arm or ab work - was in a hurry this evening and will do this after thursday and/or friday session....

 

[Svetislav_aka_Waczlaff]

Wednesday 13.12.06

Wednesday, 13.12.06

HIIT on Treatmill :

21 minutes / 3min. cycles -> 1min @21km/h - 2min @6,5km/h

Bodyweight this morning : 81,1 kgs @178cm

greets Svetlaff

 

[al420]

Looks like real dog shit -

 

[al420]

...and your back squat is real funny....

 

[Svetislav_aka_Waczlaff]

Looks like real dog shit -

blablabla....your pics in your gallery show me the ugliest bodyparts I've seen for long time........ ugly fatboy....you looks like a pig....
seemed that you are not only stupid in your brain no, your are also pretty ugly as well, so shut up and go eating....

 

[Svetislav_aka_Waczlaff]

End of week 50

trained last week

**all weights in kgs**


Thursday, 14.12.06

Frontsquats : 50x5 / 70x5 / 80x5 / 95x3x5

Benchpresses : 50x5 / 70x5 / 80x5 / 90x2 / 95x2 / 97,5x2 / 82,5x8

Pushpress from Rack : 40x5 / 50x5 / 60x5 / 65x3x5

Ropecrunches : 42,5x20x3


Friday, 15.12.06

Powercleans : 50x5 / 60x5 / 70x5 / 77,5x3 / 82,5x3x3

Pendlay Rows : 50x5 / 60x5 / 70x5 / 80x5x5

Weighted Dips : +10x5 / +20x5 / +30x5 / +35x3x3

Jumpshrugs : 90x5 / 110x5 / 125x5 / 140x5 / 155x5 / 170x4

Chins : BWx15 / BWx12 / BWx12

Tri-Pushdowns : 35x20 / 40x15 / 45x8


Saturday, 16.12.06

HIIT / Treadmill : 21minutes - 3minutes Intervalls a 1min 21km/h, 2min. 6,5km/h

 

[al420]

Look at the squats....HAHAHAHAHAHAHAHHA. 95x3.......i just pissed my pants.

Your workouts are pathetic - as is your english. You're weak, and look like a girl in those white panties. Do you ever consider just quitting the gym and maybe jumping off a bridge or something like that?

Please quit PM'ing me about a 3 some w/ FFQuads. We are only into big men.

Off to go eat..............

 

[FFQuads]

Look at the squats....HAHAHAHAHAHAHAHHA. 95x3.......i just pissed my pants.

Your workouts are pathetic - as is your english. You're weak, and look like a girl in those white panties. Do you ever consider just quitting the gym and maybe jumping off a bridge or something like that?

Please quit PM'ing me about a 3 some w/ FFQuads. We are only into big men.

Off to go eat..............

I don't know Al420, I sure would like to hold him down and fill him with love juice.

 

[al420]

I don't know Al420, I sure would like to hold him down and fill him with love juice.

Well - it would be extremely easy to hold him down as he weights about a buck fiffty.

 

[Svetislav_aka_Waczlaff]

Look at the squats....HAHAHAHAHAHAHAHHA. 95x3.......i just pissed my pants.

Your workouts are pathetic - as is your english. You're weak, and look like a girl in those white panties. Do you ever consider just quitting the gym and maybe jumping off a bridge or something like that?

Please quit PM'ing me about a 3 some w/ FFQuads. We are only into big men.

Off to go eat..............

don't go me an my nerves... look in the mirror fatass - then you know how ugly you are.... and look at your powercleans - 175x1, too fat to do them or was your beerbelly to big to catch the bar... ?

 

[al420]

I'm getting over a torn RC on my left shoulder but thanks for noticing my pathetic powercleans. I did catch 225 on my "belly" a week or 2 ago - I missed it but didn;t drop it thanks to the PL belly.

BTW - your squats are still sad, pathetic, girlie, faggie, and really really low. Maybe your not eating enough little fella. After seeing most German women I am betting your mother is larger than you.

 

[Svetislav_aka_Waczlaff]

I'm getting over a torn RC on my left shoulder but thanks for noticing my pathetic powercleans. I did catch 225 on my "belly" a week or 2 ago - I missed it but didn;t drop it thanks to the PL belly.

BTW - your squats are still sad, pathetic, girlie, faggie, and really really low. Maybe your not eating enough little fella. After seeing most German women I am betting your mother is larger than you.

I am crying in this moment for your left shoulder man.... be sure that I'd fucked of course lots of beautiful women in contradiction to you, an ugly and yes, really fat person....

 

[al420]

And I’m proud to be an American,
where at least I know I’m free.
And I wont forget the men who died,
who gave that right to me.

And I gladly stand up,
next to you and defend her still today.
‘Cause there ain’t no doubt I love this land,
God bless the USA. ​

 

[Svetislav_aka_Waczlaff]

look at this fat ugly person, I can't believe that he would be a good soldier.....:

http://www.efbodybuildinggallery.com/showgallery.php?cat=500&ppuser=115491

trained weak yesterday / Monday, 18.12.06

start : 16:45h
end : 18:30h

**all weights in kgs**

Clean & Press : 50x5 / 55x5 / 60x5 / 65x3 / 67,5x3 / 70x3

Fullsquats : 50x5 / 80x5 / 100x5 / 110x3 / 115x3 / 120x3 / 100x8
(would be a 210x3 / 215x3 / 220x3 when I would also squat like al420, quartersquat)

Benchpress : 50x5 / 65x5 / 80x5 / 90x5 / 90x5 / 90x5 / 90x4 / 90x4

Incline DB's : 22,5ers x11 / 22,5ers x10 / 22,5ers x 10

Ropecrunches : 40x12 / 45x12 / 50x12 / 50x12 / 50x12

Bodyweight on monday 82,6 kgs - these are 180lbs, Attention, as notice in his journal, fatfatquads gool is 175 ! - these are 5lbs less.....

and pls ... don't forget to bomb me.....

 

[al420]

Did anyone look at the squats...it is just so damn silly to see a man squat those numbers - and BTW my big fat ass touches the ground little fella.

 

[Svetislav_aka_Waczlaff]

Did anyone look at the squats...it is just so damn silly to see a man squat those numbers - and BTW my big fat ass touches the ground little fella.

Did anyone look for his pics in the gallery of this knucklehead.... it is just so damn silly to see a man who is so ugly than him.... and BTW - he has a so big dirty ass which touches the ground when he only do a quarter squat...

 

[Svetislav_aka_Waczlaff]

Tuesday 19.12.06

Tuesday, 19.12.06

start : 19:15h
end : 21:00h

**all weights in kgs**

Powercleans : 50x5 / 60x5 / 70x5 / 75x5 / 80x5

Deadlifts : 100x5 / 130x5 / 150x3 / 160x3 / 170x3

Weighted Chins : +22,5x5x5

Powershrugs : 90x10 / 110x10 / 120x10

 

[Svetislav_aka_Waczlaff]

Re: Tuesday 19.12.06

BTW :somewhere sit an fatass (take a look at him : http://i11.tinypic.com/2r4popg.jpg - isn't this boy cute ?, his pseudo here is needtogetas) who really looks like a pig and drop some g-bombs to me - hahaha - fatass, pig or whatever you are...I give a fuck of your g-bombs... your niveau is like a lil fat boy as you look like- don't you also see a fat ugly boy on your pic or why do you post it - I would shame me when I would look like you.... pls bomb me bomb me pls do it - your bombs are so painfully that I have to cry every time when you send new G-Bombs, yeah ! Maybe on the other hand you should concentrate in making a good diet not throwing any g-bombs around or do some jogging or training - you only look like a fat bastard who habe never done any training in his life... same for Al420...

 

[*Bunny*]

********************************
I am telling all of you the same thing... STOP IT and grow up. If you don't like what each other are doing then stay OUT of it, don’t comment, IGNORE the other person… you have more than abused your right to free speech etc and now many more people are complaining about this asinine and immature behavior… it’s not going to be tolerated and for those of you egging this on, KNOCK IT OFF!
********************************

This is long overdo and the only warning you will receive for me … if YOU have a problem with this, PM me.

Thanks

 

[The Shadow]

^^What she said.


This is done....it if continues - a time out might be in order

 

[The Shadow]

Aight.....in a show of good faith - I de-bombed you.

Don't make me regret it though

 

[silver_shadow]

why is it still blacked out

 

[The Shadow]

General TOO MANY RED K hits

 

[The Shadow]

Last Purchased Items
The Shadow diffused a bad karma of Svetislav_aka_Waczlaff on 20-Dec-2006 - 11:13 AM

 

[SgtSlaughter]

Last Purchased Items
The Shadow diffused a bad karma of Svetislav_aka_Waczlaff on 20-Dec-2006 - 11:13 AM

lol, you should get a refund.

 

[The Shadow]

Well....its easy to see who is doing it.

If it doesnt stop - I will return the favor with multiple reds

 

[SgtSlaughter]

Well....its easy to see who is doing it.

If it doesnt stop - I will return the favor with multiple reds

Sweet. Fight fire with fire.

 

[Svetislav_aka_Waczlaff]

Winter 2007

restart my trainingslog, the template as follow created by the legendary Bill Starr at Hopkins University

actual Measurements :
1,80cm / 82 kgs

target = gain strenght + maintain bodyweight

PR's (End of December 2006):
Bench : 102,5 kgs x 1
Deadlift : 175 kgs x 1
Fullsquat : 125 kgs x 3
Pushpress : 70 kgs x 1
Powerclean : 85 kgs x 3
Weighted Chins : BW +30 kgs x 3
Weighted Dips : BW +35kgs x 3
Frontsquats : 105 kgs x 1

this is the Template :

Monday (Heavy Day)
Fullsquats 5 x 5 pyramid + 1 x 8 (back-off set)

Bench Press: Change your routine every week. Three sets of five as warm-ups then do three sets of heavier triples, doubles or singles. Some weeks you might want to find a work weight and do it for 3-5 sets of five. Do one or two back-off sets of eight

Deadlifts : Change every week / Do five sets of five, two sets of five, followed by three sets of 3, or four sets of eight.

Incline Dumbbells: 3-4x10-15

Hanging Pikes : 3-4 x BW


Tuesday (Light Day)
Powercleans : 5x5

Clean high pulls : four sets of three. doing 10 more kgs on the high pull on your very first set than you used for your last
power clean and aim at using 25 more kgs on your final set.

OH-Presses: same routine like benchpress or 3x5 warmup’s + 5x3 work weight / one or two backoff sets of eight

Weighted Chins : 4xBW to failure / 5x5 pyramid / 3x8 straight

Rope Crunches : 3x15


Wednesday (Light Day)

Frontsquats: three sets of five followed by three sets of heavier threes

Good Mornings: Four sets of eight. Remember you want to keep your top set of eight at 50% of your best squat

Incline Bench: Follow the guidelines set down for the bench press on Monday. Change the routine weekly but always look for a PR

Dips: One set without weight, then start adding resistance for three or four more sets. Do eights, fives and threes or 3x5 + 3x3

Beach Work: two or three sets for biceps and triceps, pushdowns + type of curlings – keep reps high, never less than ten !


Friday (Medium Day)

Fullsquats: Three sets of five followed by two sets of threes and one back-off set of eight. Try to move your triple up five to ten pounds each week and come back the following Monday and do that same weight for five reps.

Pendlay-Rows: 3x5 warm-up’s + 5x5 work weight after a couple of weeks lower volumer and higher intensity

Powershrugs: Five to six sets of five pyramided

Bench Press: Four sets of eight followed by two sets of heavy doubles

Close-grip BenchPress OR Militarypress : Do NOT do both!! You can alternate these every other week. On the close-grips, do three or four sets of eight. On the overhead presses, do five sets of five

Beach Work: Optional. If you have some energy left over at this stage of the week, you can add in more curls, triceps or chins. But don’t s overdo it or you will be shot for Monday.

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 25.12.06

Monday (Heavy Day) 25.12.06

start : 13.15h
end : 14.45h

**all weights in kgs**

(Bodyweight : 26.12. morning : 82,0 kgs)

Fullsquats : 50x5 / 65x5 / 90x5 / 100x5 / 110x5 / 95x8

Benchpress : 50x5 / 60x5 / 70x5 / 80x3 / 85x3 / 90x3 / 75x8 / 75x8

Deadlifts, conv : 105x8 / 120x8 / 135x8 / 150x8

Incline DB's : 20ers x15 / x15 / x15

Hanging Pikes : BW x8 / x7 / x7

reset all weights to start the first weeks easy - so no problems this session....

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 26.12.06

Tuesday (Light Day) 26.12.06

start : 18:30h
end : 19:45h

**all weights in kgs**

Powercleans : 35x5 / 50x5 / 60x5 / 70x5 / 75x5

Clean High Pulls : 85x3 / 90x3 / 95x3 / 100x3

Pushpresses : 40x5 / 50x5 / 55x5 / 62,5x3x5 / 52,5x8

Weighted Chins : +17,5 x8 / x8 / x8

Rope Crunches : 45x15x3

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 27.12.06

Wednesday (Light Day) 27.12.06

start : 17:30h
end : 18:45h

**all weights in kgs**

Bodyweight : 82,6 kgs

Frontsquats : 42,5x5 / 62,5x5 / 72,5x5 / 85x3 / 90x3 / 95x3

Inclinebench : 30x5 / 40x5 / 50x5 / 55x5 / 60x5 / 50x8

Good Mornings : 40x8 / 45x8 / 50x8 / 55x8

Weighted Dips : BWx10 / +25x8 / +30x5 / +35x3

Hammercurls : +17,5ers x15 / x15 / x15

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 29.12.06

Friday (Medium Day) 29.12.06

Fullsquats : 50x5 / 72,5x5 / 90x5 / 105x3 / 112,5x3 / 95x8

Benchpresses : 50x8 / 65x8 / 80x8 / 85x8 / 90x2x2

Pendlay Rows : 40x5 / 60x5 / 75x5 / 80x5x5

CG-Benchpresses : 40x8 / 55x8 / 70x8 / 75x8

Powershrugs : 65x5 / 95x5 / 120x5 / 140x5 / 150x5

Chins : BWx13 / BWx13