TRAININGSLOG : Bill Starr's Hopkins Football 2000 Summer Lifting: Upperclassmen

[Svetislav_aka_Waczlaff]

Hey,

started today my Trainigslog for a.m. program which I already posted some days ago !!

Started the programm last wednesday, 02.08.06 - so will insert all session till today in a few minutes, afterwards - Daily Update's...

Have to make following small modification because of shoulder discloation end of last year don't want to do Powersnatches, 'cause I think my left shoulder will go out again....

So for monday : will do every monday deadlifts alternating 4x8, 5x5, 2x5+3x3

and insteadt of powersnatches + snatch high pulls I'll do on tuesday Powercleans and Clean High Pulls....
Also Change Tuesday = weighted Chins insteadt of Chins

Change Friday = want to do BB-Rowings one time, so substitude it with Hang Cleans

should be all,

pls see my first days,

You are welcome to comment, asks and critiques !

Thanks
Svetislav_aka_Waczlaff

 

[Svetislav_aka_Waczlaff]

All Weight Details in "KILOGRAMS"

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 02.08.06

Wednesday, 02.08.06 (light Day)

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Wednesday (Light Day) 09.08.
1. Frontsquats // 3x5 (warmups) + 3x3 (straight)
1.50x5
2.60x5
3.70x5

1. 75x3
2. 75x3
3. 75x3

2. Good Mornings // 4x8 (ramped / topset 50% of best squat)
1. 40x8
2. 50x8
3. 55x8
4. 60x8

3. Incline Bench // 3x5 (warmups) + 3x3 / 3x2 / 3x1 / 3-5x5 + 2x8 (backoff)
1. 40x5
2. 50x5
3. 55x5

1. 60x3
2. 60x3
3. 60x3

1. 50x8
2. 50x8

4. Weighted Dips // 1xBW+1x8+1x5+1x3
1. BWx15
2. +17,5x8
3. +22,5x5
4. +27,5x3

5. EZ-Curls, stand. 2x12-15
-> 32,5 kgs

6. Pushdowns 2x12-15
-> 40kgs

7. Hanging Leg Raises 3x10-12
-> BW

8. Weighted Incl. Obliques 2x15
-> +12,5 kgs

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 04.08.06

Friday (Medium Day), 04.08.06

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Friday (Medium Day)
1. Fullsquats // 3x5 (ramped) + 2x3 (ramped) + 1x8 (backoff)
1.70 x 5
2.90 x 5
3.100 x 5

1. 105 x 3
2. 110 x 3

1. 87,5 x 8


2. BB-Rows // 3x5 (ramped) + 3x5 (straight)
1. 50 x 5
2. 60 x 5
3. 65 x 5

1. 70 x 5
2. 70 x 5
3. 70 x 5


3. Powershrugs // 3x5 (ramped) + 3x5 (straight)
1. 100 x 5
2. 110 x 5
3. 120 x 5

1. 130 x 5
2. 130 x 5
3. 130 x 5


4. Benchpresses // 4x8 (ramped) + 2x2 (straight)
1. 60 x 8
2. 65 x 8
3. 67,5 x 8
4. 70 x 8

1. 80 x 2
2. 82,5 x 2


5. Frontpresses // 5x5 (ramped)
1. 40 x 5
2. 45 x 5
3. 50 x 5
4. 52,5 x 5
5. 55 x 5


6. BW-Chins // 4xBW
1. BW x 16
2. BW x 12
3. BW x 9
4. BW x 7

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 07.08.06

Monday (Heavy Day), 07.08.06

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Monday (Heavy Day), 07.08.06

1. Fullsquats // 5x5 (ramped) + 1x8 (backoff)
1. 80 x 5
2. 90 x 5
3. 100 x 5
4. 105 x 5
5. 110x5

1. 90 x 8


2. Benchpresses // 3x5 (warmups) + 3-5x5 + 2x8 (backoff)
1. 62,5 x 5
2. 72,5 x 5
3. 77,5 x 5

1. 82,5 x 5
2. 82,5 x 5
3. 82,5 x 5

1. 72,5 x 8
2. 72,5 x 8



3. Deadlifts, conv. // 4x8
1. 100 x 8
2. 110 x 8
3. 115 x 8
4. 120 x 8


4. Incline DB's // 3x12
1. 30 x 12
2. 35 x 12
3. 40 x 12


5. Hanging Pikes // 4xBW
1. BW x 8
2. BW x 7
3. BW x 6
4. BW x 5


6. Weighted Incl. Situps// 3x15
1. BW x 15
2. +10 x 15
3. +15 x 15


7. Legmachines // 2x20 (circuit)
- Legextension
1. 50 x 20
2. 55 x 20

- Legcurls
1. 45 x 20
2. 50 x 20

Adductor
1. 55 x 20
2. 60 x 20

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 08.08.06

Tuesday (Light Day) 08.08.06
1. Powercleans // 5x5 (ramped)
1. 40 x 5
2. 50 x 5
3. 60 x 5
4. 65 x 5
5. 70 x 5

2. Clean High Pulls // 4x3 (1st set +25kg as top powerclean set, 4th set +50kgs)
1. 95 x 3
2. 105 x 3
3. 115 x 3
4. 120 x 3

3. Pushpresses // 3x5 (warmups) + 5x3 (straight) + 1x8 (backoff)
1. 40 x 5
2. 50 x 5
3. 55 x 5

1. 60 x 3
2. 60 x 3
3. 60 x 3
4. 60 x 3
5. 60 x 3

1. 50 x 8

4. Weighted Chins // 3x5 (warmups) + 3x5 (straight) + 1x8(backoff)
1. BW x 5
2. BW +5kgs x 5
3. BW +15kgs x 5

1. BW +20kgs x 5
2. BW +20kgs x 5
3. BW +20kgs x 5

1. BW +10kgs x8


5. Rope Crunches seat. // 3x12-15
-> 37,5 kgs

6. Str. Leg Raises (Bench) // 3x12-15
-> +5kgs

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 09.08.06

Wednesday (Light Day) 09.08.06
1. Frontsquats // 3x5 (warmups) + 3x3 (straight)
1. 60x5
2. 70x5
3. 75x5

1. 80x3
2. 80x3
3. 80x3


2. Good Mornings // 4x8 (ramped / topset keep min. 50% of best squat)
1. 40x8
2. 45x8
3. 50x8
4. 55x8


3. Incline Bench // 3x5 (warmups) + 5x5 + 2x8 (backoff)
1. 40x5
2. 45x5
3. 52,5x5

1. 57,5x5
2. 57,5x5
3. 57,5x5
4. 57,5x5
5. 57,5x5

1. 45x8
2. 45x8



4. Weighted Dips // (1xBW+1x8+1x5+1x3)
1. BWx16
2. +17,5kgs x8
3. +22,5kgs x5
4. +30kgs x3


5. EZ-Curls, stand. // (3x10-12)
-> 37,5 kgs

6. Pushdowns // (3x10-12)
-> 42,5 kgs

7. Hanging Leg Raises // (3x10-12)
-> BW

8. Weighted Incl. Obliques (2x15)
-> +12,5kgs

Before session thinking today could be very hard, specially the pressing movements incline and dips but all Well Done -

- - -

TODAY 10.08. planned HIIT Traning on Treadmill -
7 Intervall's à
3minutes : 8 km/h
1minute : 17,5 km/h
at all 28minute workout....

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 11.08.06

Friday (Medium Day) 11.08.06
1. Fullsquats // 3x5 (ramped) + 2x3 (ramped) + 1x8 (backoff)
1.85 x 5
2.92,5 x 5
3.100 x 5

1. 107,5 x 3
2. 112,5 x 3

1. 90 x 8


2. BB-Rows // 3x5 (ramped) + 3x5 (straight)
1. 60 x 5
2. 65 x 5
3. 70x 5

1. 75 x 5
2. 75 x 5
3. 75 x 5


3. Powershrugs // 3x5 (ramped) + 3x5 (straight)
1. 105 x 5
2. 115 x 5
3. 125 x 5

1. 130 x 5
2. 135 x 5
3. 140 x 5


4. Benchpresses // 4x8 (ramped) + 2x2 (straight)
1. 60 x 8
2. 65 x 8
3. 70 x 8
4. 70 x 8

1. 82,5 x 2
2. 82,5 x 2


5. Frontpresses // 5x5 (ramped)
1. 40 x 5
2. 45 x 5
3. 50 x 5
4. 55 x 5
5. 55 x 5


6. BW-Chins // 4xBW
1. BW x 17
2. BW x 12
3. BW x 9
4. BW x 7


7. Skull-Crushers / 3x10-12
1. 30 x 12
2. 32,5 x 12
3. 35 x 12

 

[Svetislav_aka_Waczlaff]

Saturday (HIIT Day) 12.08.06

Saturday (HIIT-Day), 12.08.06

HIIT - Cardio Intervall Session on the treadmill :

7 Intervalle à :

3 minuten : 8,5 km/h
1 minute : 17 km/h

Session length : 28min.



Sunday - 13.08.06
REST + REFEED

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 14.08.06

Monday (Heavy Day) 14.08.06

Fullsquats / (5x5 + 1x8)
1. 70 x 5
2. 80 x 5
3. 90 x 5
4. 100 x 5
5. 110 x 5

1. 90 x 8

Finally perform 5x the 110kgs well…..


Benchpresses (3x5 + 3x3 + 2x8)
1. 60 x 5
2. 65 x 5
3. 70 x 5

1. 85 x 3
2. 87,5 x 3
3. 90 x 3

1. 70 x 8
2. 70 x 8

No probs @90kgs x 3, next monday will change routine upto three doubles and go upwards toward 95kgs


Deadlifts, conv. (5x5)
1. 110 x 5
2. 120 x 5
3. 130 x 5
4. 140 x 5
5. 150 x 5

150kgs x 5 seemed to be ‘easy’…. Next Monday will go to 3x3 and upto 160/165 kgs depends on how much beer were drunken on Saturday’s evening


DB-Inclines (3x15)
1. 25 x 15
2. 30 x 15
3. 35 x 15

Hanging Pikes (4xBW)
1. BWx8
2. BWx8
3. BWx6
4. BWx6

Love these Hanging Pikes.... want to target them when I have 4 sets with 12 to 15

Incline Situps (3x15)
1. BW x 15
2. +10 x15
3. +17,5 x 15

Legmachines
Legextensions / Legcurls / Adductor (je 3x20 im Circuit)
1. 50x20 1. 45x20 1. 60x20
2. 57,5x20 2. 52,5x20 2. 60x20

Although breaking records I feel good this morning, ready to go to gym for light day this evening.....

greets Svetislav also known as Waczlaff......