Recent content by Svetislav_aka_Waczlaff

Week III / Day D / Medium 09/07/08 start : 11:30h end : 14:45h Backsquat 5x5 warmup : 60x5 / 80x5 / 100x3 / 117,5x2 work : 127,5x5x5 Benchpress 5x5 warmup : 45x5 / 60x5 / 75x3 / 92,5x2 work : 100x5x5 Cleans from Hang 5x5 warmup : 40x5 / 50x5 / 60x3 / 72x2 work : 78,5x5x5 GP-Rows 5x5...

Week III / Day C / Light 09/05/08 start : 15:00h end : 17:15h Backsquats light 5x5 warmup : 50x5 / 65x5 / 80x5 / 90x5 work : 97,5x5x5 http://www.youtube.com/watch?v=CjTyC9UwP7w http://www.youtube.com/watch?v=Ev_Qii1Bsr0 Weighted Dips 5x5 warmup : BWx5 / +10x5 / +22,5x3 / +32,5x2 work ...

Week III / Day B / Light 09/04/08 start : 15:30h end : 17:30h Powercleans 5x5 warmup : 40x5 / 50x5 / 62,5x3 / 75x2 work : 82,5x5x5 Pushpress 5x5 warmup : 40x5 / 50x5 / 60x3 / 70x2 work : 74,5x4x5 failed - Target PP obviously 5kgs too high, recalute 85kg PP next week as New 3RM Cleanpulls...

already finished the first two weeks of loading Week III / Day A / Heavy 09/03/08 start : 18:30h end : 20:30h Backsquat 5x5 warmup : 60x5 / 80x5 / 100x3 / 117,5x2 work : 127,5x5x5 Deadlifts 5x5 warmup : 70x5 / 100x5 / 120x3 / 142,5x2 work : 157x5x5 Benchpress 5x5 warmup : 45x5 / 60x5 /...

Refresh old stuff - Template 4 Weeks Loading - 2-4 Weeks Deload/Intensification Day A / Heavy Backsquats 5x5 / 3x3 / 3RM Deadlifts 5x5 / 3x3 / 3RM Benchpress 5x5 / 3x3 / 3RM GP-Rows 5x5 / 3x3 / 3RM Day B / Light Powercleans 5x5 / 3x3 / 3RM Pushpress 5x5 / 3x3 / 3RM Clean Pulls 5x5 / 3x3 /...

some greets

Al, pay attention that you eat your last meal in the afternoon - no eating in the evening - your body will switch all meal you eat in the evening into fat !!! me personally do cable-kickbacks my middle triceps, it really explode, also lying quarter biceps cable curls !! At the weekend I see...

Deadlifts 165kgs x 3 -> http://www.youtube.com/watch?v=vlGz27SvB98

video from March 30th fullsquats 122,5x5 -> http://www.youtube.com/watch?v=qsmkOq_Ue44 jumpshrugs 172,5x5 -> http://www.youtube.com/watch?v=ruKwpJF7bo8 video from April 2nd Deadlifts 165kgs x 3 -> http://www.youtube.com/watch?v=vlGz27SvB98

THANKS MAN and it goes on !!! Wednesday (Light Day) 04.03.07 start : 19:30h end : 21:30h **all weights in kgs** Fullsquats light (5x5) warmup : Bar x10 / 42,5x5 / 55x5 / 67,5x5 / 82,5x5 worksets : 92,5x5x5 Inclinebench (3x5 + 3x3 + 2x8) warmup : Bar x10 / 32,5x5 / 42,5x5 / 52,5x3 / 62,5x3...

subluxation of left shoulder doing Pullovers until failure

Tuesday (Light Day) 03.04.07 start : 18:45h end : 20:20h **all weights in kgs** Powercleans (7x3) warmup : Barx10 / 52,5x3 / 62,5x3 / 72,5x3 worksets : 82,5x3x7 Clean High Pulls (4x3) Warmup : 95x3 / 105x3 Worksets : 110x3x4 Pushpresses (5x3) Warmup : 42,5x5 / 52,5x3 / 62,5x2 / 72,5x1...

Monday (Heavy Day) 02.04.07 start : 16:00h end : 17:40h **all weights in kgs** Fullsquats (5x5) warmup : 52,5x5 / 72,5x5 / 87,5x3 / 105x2 worksets : 115x5 / x4x4 Benchpress (5RM + 1x8) Warmup : 42,5x5 / 57,5x5 / 72,5x3 / 87,5x2 Workset : 95x4 Backoff : 80x8 Deadlifts, conv. (3RM) warmup...

Friday (Medium Day) 30.03.07 start : 16:15h end : 18:00h **all weights in kgs** Fullsquats (5x5 + 1x8) warmup : 55x5 / 75x5 / 92,5x3 / 115x2 worksets : 122,5x5 -> NEW PR ! backoff : 97,5x8 Powercleans light (7x3) warmup : 52,5x3 / 62,5x3 Worksets : 75x3x7 Jumpshrugs (5x5) Warmup : 82,5x5...

Wednesday (Light Day) 28.03.07 start : 19:30h end : 21:30h **all weights in kgs** Fullsquats light (5x5) warmup : Bar x10 / 42,5x5 / 55x5 / 67,5x5 / 82,5x5 worksets : 90x5x5 Inclinebench (3x5 + 3x3 + 2x8) warmup : Bar x10 / 32,5x5 / 42,5x5 / 52,5x3 / 62,5x3 worksets : 67,5x3x3 backoff ...