New Journal : Pyramid Model / Hopkins Summer Lifting Kombo

[Svetislav_aka_Waczlaff]

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 / 3RM
Weighted Chins 5x5 / 3x3 / 3RM

Day C / Light
Backsquats light 5x5 / 5RM
Good Mornings 4x8 / 5RM
Weighted Dips 5x5 / 3x3 / 3RM
Powershrugs 5x5 / 3x3 / 3RM

Day D / Medium
Backsquats 5x5 / 3x3 / 3RM
Cleans from Hang 5x5 / 3x3 / 3RM
Benchpress 5x5 / 3x3 / 3RM
GP-Rows 5x5 / 3x3 / 3RM

TARGET’S (New 3RM)
Backsquat 155 kgs
Benchpress 120 kgs
Deadlift 190 kgs
GP-Rows 120 kgs
Powercleans 100 kgs
Pushpress 90 kgs
Cleanpulls 170 kgs
Weighted Chins BW+50kgs
Weighted Dips BW+60kgs
Powershrugs 255 kgs
Cleans fr. Hang 95 kgs

Template
WK I II III IV
Loading
Twice per week 75% 78,75% 82,5% 82,5/86,25%
Once per week 75% 78,75% 82,5% 86,25%


Wk I II III IV

Peaking
Twice per week 85/87,5% (3x3) 90/92,5% (3x3) 95/97,5% (3RM) 87,5%!!/100%
Once per week 87,5% (3x3) 92,5% (3x3) 97,5% (3RM) 100% -> New 3RM

27 years / 85kgs / 178cm

Non Training Days : Kettlebell Stuff / IV-Runs

 

[Svetislav_aka_Waczlaff]

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 / 75x3 / 92,5x2
work : 100x5x5

GP-Rows 5x5
warmup : 60x5 / 80x3
work : 100x5x5
http://www.youtube.com/watch?v=3geYTUnc1G0
http://www.youtube.com/watch?v=oHgyR0lNVSY

 

[Svetislav_aka_Waczlaff]

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 5x5
warmup : 60x5 / 90x5 / 110x3 / 130x2
work : 140x5x5
http://www.youtube.com/watch?v=LPwNlIofWR4

Weighted Chins 5x5
warmup : +10x5 / +20x3
work : +26,25x5x5

 

[Svetislav_aka_Waczlaff]

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 : +38,75x5x5
http://www.youtube.com/watch?v=3wQBqmk9g4M

Good Mornings 4x8
work : 67,5x8 / 77,5x8 / 87,5x8 / 95x8

Powershrugs 5x5
warmup : 90x5 / 130x5 / 160x3 / 190x2
work : 210x5x5

 

[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
warmup : 60x5 / 80x3
work : 100x5x5