The Pyramid Model / Trainingslog

[Svetislav_aka_Waczlaff]

Name : Svetislav_aka_Waczlaff / Germany

Height : 178cm
Weight : 82 kgs

Template : The Pyramid Model
(Practical Programming of Strength Training, Rippetoe / Kilgore)

Note : not really same plan from book !!! Have made some personal changes !!!

1.) Loading Phase : 4-5 weeks-> high Volume, less Intensity (75-86,25% from Targetweight of 3RM), every session 5x5 with same weight
2.) Peaking / Intensification Phase : 4 weeks -> less Volumen, high Intensity

Training 3x per week – Mon / Wed / Fri

actual performances

actual 15.01.07 / Targets weekd 10/11 (beginning of March 2007)

**all weights in kgs**

Powercleans..........-> 85x3 / 95x3

Fullsquats.............-> 120x3 / 130x3

Benchpress...........-> 97,5x3 / 105x3

Pendlay Rows........-> 90x5 / 105x3

Pushpresses..........-> 70x1 / 75x3

Deadlifts, conv. ....-> 170x3 / 180x3

Weighted Chins.....-> +30x3 / +40x3

Shrugs.................-> 180x3 / 200x3

Weighted Dips......-> +40x2 / +45x3


My Template :

weights were calculated on basis of a.m. target weights (new 3RM)

Phase 1 -> Loading Phase :

Day/Week--------------1---------2---------3---------4

Monday
Powercleans......5x5......75%......78,75%......82,5%......86,25% (new pr)
Fullsquat..........5x5......75%......78,75%......82,5%......82,5%
Benchpress.......5x5......75%......78,75%......82,5%......82,5%
Pendlay Rows....5x5......75%......78,75%......82,5%......82,5%

Wednesday
Squats light.......5x5......62,5%...62,5%........62,5%......62,5%
Pushpresses......5x5......75%......78,75%......82,5%......86,25% (new pr)
Deadlift, conv....5x5......75%......78,75%......82,5%......86,25% (new pr)
Weight.Chins…...5x5......75%......78,75%......82,5%......86,25% (new pr)

Friday
Fullsquat..........5x5......75%......78,75%......82,5%......86,25% (new pr)
Benchpress.......5x5......75%......78,75%......82,5%......86,25% (new pr)
Pendlay Rows....5x5......75%......78,75%......82,5%......86,25% (new pr)
Jumpshrugs.......5x5......75%......78,75%......82,5%......86,25% (new Pr)
Weighted Dips....5x5......75%......78,75%......82,5%......86,25% (new pr)



Phase 2 -> Peaking Phase :

Day/Week--------------1---------2----------3-----------4

Monday
Powercleans........87,5%x3x3...92,5%x3x3...97,5%x3...100%x3(new pr)
Fullsquat............85%x3x3......90%x3x3......95%x3......87,5%x3
Benchpress......….85%x3x3......90%x3x3......95%x3......87,5%x3
Pendlay Rows..…..85%x3x3......90%x3x3......95%x3......87,5%x3

Wednesday
Squats light....... 62,5%x5......62,5%x5........62,5%x5......62,5%x5
Pushpresses...... 87,5%x3x3....92,5%x3x3...97,5%x3......100%x3(new pr)
Deadlift, conv.... 87,5%x3x3....92,5%x3x3...97,5%x3......100%x3(new pr)
Weight.Chins…....87,5%x3x3....92,5%x3x3...97,5%x3......100%x3(new pr)

Friday
Fullsquat.......... 87,5%x3x3....92,5%x3x3....97,5%x3....100%x3(new pr)
Benchpress....... 87,5%x3x3....92,5%x3x3....97,5%x3....100%x3(new pr)
Pendlay Rows.... 87,5%x3x3....92,5%x3x3....97,5%x3....100%x3(new pr)
Jumpshrugs....... 87,5%x3x3....92,5%x3x3....97,5%x3....100%x3(new pr)
Weighted Dips.... 87,5%x3x3....92,5%x3x3....97,5%x3....100%x3(new pr)

Target is Increasing the mainlifts appr. 10kgs in 8-9 weeks.

Maybe for me not necessary this high volume at the beginning, normally this is a plan for advance what I am really not be when you see my strength performances but I love to train this high volume….

 

[Svetislav_aka_Waczlaff]

Loading Phase : Week 1 / Day 1 / Monday 15.01.2007

Loading Phase : Week 1 / Day 1 / Monday 15.01.2007

Start : 19:30h
End : 20:45h

**all weights in kgs**

1.) Powercleans : 5x5 / 75%
Warmup : 40x5 / 50x5 / 65x5
Worksets : 72,5x5x5

2.) Fullsquats 5x5 / 75%
Warmup : 50x5 / 65x5 / 72,5x5/ 85x5
Worksets : 97,5x5x5

3.) Benchpresses :5x5 / 75%
Warmup : 50x5 / 60x5 / 70x5
Worksets : 80x5x5

4. Pendlay-Rows : 5x5 / 75%
Warmup : 50x5 / 60x5 / 70x5
Worksets : 80x5x5

all very easy, set pause appr 3min – Bench & Rows combined to superset to hold training session short

 

[Svetislav_aka_Waczlaff]

Loading Phase : Week 1 / Day 2 / Wednesday 17.01.2007

Loading Phase : Week 1 / Day 2 / Wednesday 17.01.2007

Start : 16:45h
End : 18:30h

**all weights in kgs**

1.) Fullsquats (light) : 5x5 / 62,5%
Warmup : Barx5 / 50x5 / 60x5 / 70x5
Worksets : 80x5x5

2.) Pushpresses : 5x5 / 75%
Warmup : Barx5 / 30x5 / 40x5/ 50x5
Worksets : 57,5x5x5

3.) Deadlifts, conv. : 5x5 / 75%
Warmup : 50x5 / 80x5 / 100x5 / 120x5
Worksets : 135x5x5

4.) Weighted Chins :5x5
Warmup : BWx5
Worksets : BW+15x5x5

BW 17.01.06 evening : 82,6 kgs

 

[Svetislav_aka_Waczlaff]

Loading Phase : Week 1 / Day 3 / Friday 19.01.2007

Loading Phase : Week 1 / Day 3 / Friday 19.01.2007

Start : 18:30h
End : 20:00h

**all weights on kgs**

-see vids to criticize the lifts-

1.) Fullsquats 5x5 / 75%
Warmup : 50x5 / 65x5 / 72,5x5/ 85x5
Worksets : 97,5x5x5

Video 1.Workset : http://www.youtube.com/watch?v=FI3w9Qu_obA or : http://www.dailymotion.com/ArnieArn.....eugen-tief-975-kgs-1-satz
Video 2.Workset : http://www.youtube.com/watch?v=zMipPYX8UZg or : http://www.dailymotion.com/ArnieArn.....g_kniebeugen-tief-975-kgs


2.) Benchpresses 5x5 / 75%
Warmup : 50x5 / 60x5 / 70x5
Worksets : 80x5x5

Video 1. Workset : http://www.youtube.com/watch?v=dWyRXnEqceY or : http://www.dailymotion.com/ArnieArn...../x10tdx_bankdrucken-80kgs


3.) Pendlay-Rows 5x5 / 75%
Warmup : 50x5 / 60x5 / 70x5
Worksets : 80x5x5

Video 2. Workset : http://www.youtube.com/watch?v=Wofp4swHZoM or : http://www.dailymotion.com/ArnieArn...../x10tev_pendlay-row-80kgs
(bad performance have to work on it !)


4.) Powershrugs 5x5 / 75%
Warmup : 50x5 / 90x5 / 110x5 / 130x5
Worksets : 150x5x5

Video 2. Workset : http://www.youtube.com/watch?v=0X6agMaq5Qs or : http://www.dailymotion.com/ArnieArn.....x10tha_powershrugs-150kgs

5.) Weighted Dips 5x5
Warmup : BWx5 / +10x5 / +15x5
Worksets : +20x5x5

Video 3. Workset : http://www.youtube.com/watch?v=BPQ3klLnbmQ or : http://www.dailymotion.com/ArnieArn.....0_dips-extragewicht-20kgs

this week was very easy, in this friday session have combined Bench + Rows and Shrugs + Dips as superset to hold training duration short !

Next week weights will increase upto 78,75% and think will be nearly ‘easy’ as this week…..

BW 20.01.07 morning : 82,6 kgs

greets, Svet

 

[petpre61]

the form on the pendlay rows is terrible. read up on how to perform them
correctly in the training vault sticky.

http://www.elitefitness.com/forum/showthread.php?t=366601

 

[ChinkNasty]

I woudln't say they're 'terrible' but you need to cheat a little less on the way up, keep your back arched and tight and try to keep it parallel to the floor using only your arms and lats to pull that weight up...weight may be a little too heavy for you

 

[Andalite]

im in

best of luck

 

[Svetislav_aka_Waczlaff]

Loading Phase : Week 2 / Day 1 / Monday 22.01.2007

Loading Phase : Week 2 / Day 1 / Monday 22.01.2007

Start : 19:15h
End : 20:45h

**all weights in kgs**

1.) Fullsquats 5x5 / 78,75%
Warmup : 50x5 / 60x5 / 80x5/ 95x5
Worksets : 102,5x5x5

2.) Powercleans 5x5 / 78,75%
Warmup : 50x5 / 60x5 / 70x5
Worksets : 75x5x5

(Videos Powercleans 1-3set follow !)

3.) Benchpresses 5x5 / 78,75%
Warmup : 50x5 / 60x5 / 75x5
Worksets : 82,5x5x5

4. Pendlay-Rows : 5x5 / 78,75%
Warmup : 50x5 / 60x5 / 75x5
Worksets : 82,5x5x5

+Hanging Pikes : BWx9 / x8 / x8 / x8


Squats, Cleans and Bench nearly as easy as last week....

@Chicknasty : Thanks for the criticism...
Worked on the Row-form and try to keep the back arched, worked lil bit better but not ok again... but I need a lil bit drive for them - is this really false ?

 

[Svetislav_aka_Waczlaff]

im in

best of luck

thanks a lot man !

 

[ChinkNasty]

A correctly performed deweighted Pendlay row does not require any 'drive' or 'cheat' motion to get them started if you are doing them correctly. The initiation of the motion should be all in your lats and arms. That being said, on your last few reps of your heavy set you might cheat a little and that is fine, but it is certainly not ok to be cheating on 70-80% of your 1 RM from the beginning.