Svetislav_aka_Waczlaff
New member
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….
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….