The Pyramid Model / Trainingslog

[Svetislav_aka_Waczlaff]

Videos Powercleans

Hi

here Vids of Powercleans from Monday (5x5 / 75kgs)

Set 1 : http://www.youtube.com/watch?v=Vic_Ky0XTac
Set 2 : http://www.youtube.com/watch?v=TqWDrsMaQ_Q
Set 3 : http://www.youtube.com/watch?v=herInzou6IA
Set 4 : http://www.youtube.com/watch?v=DjAeqXEsfzE

Svet

 

[Svetislav_aka_Waczlaff]

Loading Phase : Week 2 / Day 2 / Wednesday, 24.01.2007

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

**all weights in kgs**

1.) Olympic Squats (light) :
Warmup : Barx5 / 50x5 / 60x5 / 70x5
Worksets : 80x5x5

2.) Pushpresses :
Warmup : Barx5 / 35x5 / 50x5/ 55x5
Worksets : 60x5x5

Vid Set 1 : http://www.youtube.com/watch?v=AYogukBAhEM


3.) Deadlifts, conv. :
Warmup : 50x5 / 90x5 / 110x5 / 130x5
Worksets : 142,5x5x5

Vid Set 1 : http://www.youtube.com/watch?v=7uGXzgb-rwo
Vid Set 2 : http://www.youtube.com/watch?v=iy-oFIPzC_k
Vid Set 3 : http://www.youtube.com/watch?v=1TGARjm9D10
Vid Set 4 : http://www.youtube.com/watch?v=g7BBeJFPoA8

4.) Weighted Chins :
Warmup : BWx5 / +10x5
Worksets : BW+17,5x5x5

Vid Set 1 : http://www.youtube.com/watch?v=NiFeGqStqKg
Vid Set 2 : http://www.youtube.com/watch?v=FNfvI-D_e44

 

[TomoUK]

Hi Svet, good luck with the program!

with the powercleans it looks like your backside is coming up too early, keep your back tight and try to squeeze the weight off the floor with your legs, this will set you up to explode properly in the 2nd pull.

The angle of the back shouldnt change too much during the 1st pull.

Hope that helps, looks like you ve got loads of power waiting to be used.

tom

 

[36drew]

Your elbows need to get much higher on the power clean (I have the same problem). Your tricep should be parallel with the ground.

 

[babaa]

nice log, but your powershrugs look strange

 

[Svetislav_aka_Waczlaff]

@Tom / 36drew :

thanks for your comments – will work on the form of the powercleans today !! Video’s will follow next weekend !!

 

[Svetislav_aka_Waczlaff]

Loading Phase : Week 2 / Day 3 / Friday, 26.01.2007

Loading Phase : Week 2 / Day 3 / Friday, 26.01.2007

Start : 18:15h
End : 20:00h

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

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

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

4.) Powershrugs 5x5 / 78,75%
Warmup : 70x5 / 102,5x5 / 125x5 / 142,5x5
Worksets : 157,5x5x5

5.) Weighted Dips 5x5
Warmup : BWx5 / +10x5 / +17,5x5
Worksets : +22,5x5x5

Bodyweight 29.01.07 : 84,0 kgs – 1,5kgs increase in two weeks of loading..!?
Wondering because my calorine intake was maintain…..

First two weeks were over, I feel ok and not overloaded – Rippetoe write that the first problems to finish the 5x5 sets will come on
Friday-session of week 3 – so I will see what happen

greets, Svet

 

[silver_shadow]

i thought i saw a little bounce off the chest on the bench - be careful with that... you don't want to injure yourself

 

[Svetislav_aka_Waczlaff]

Loading Phase : Week 3 / Day 1 / Monday, 29.01.2007

Loading Phase : Week 3 / Day 1 / Monday, 29.01.2007

Start : 19:30h
End : 21:30h

1.) Fullsquats 5x5 / 82,5%
Warmup : 50x5 / 70x5 / 85x5/ 97,5x5
Worksets : 107,5x5x5

2.) Powercleans 5x5 / 82,5%
Warmup : 50x5 / 65x5 / 75x5
Worksets : 80x5x5

3.) Benchpresses 5x5 / 82,5%
Warmup : 50x5 / 60x5 / 70x5 / 80x5
Worksets : 87,5x5x5

4.) Pendlay-Rows 5x5 / 82,5%
Warmup : 50x5 / 60x5 / 70x5 / 80x5
Worksets : 87,5x5x5

Training went good – bit heavier than the last week but all was done without any problems, can’t believe to get problems next friday !

Videos from this week will follow next weekend….