TRAININGSLOG : Bill Starr's Hopkins Football 2000 Summer Lifting: Upperclassmen

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 15.08.06

Tuesday (Light Day) 15.08.06
1. Powercleans // 5x5 (ramped)
1. 50 x 5
2. 60 x 5
3. 65 x 5
4. 70 x 5
5. 75 x 5

2. Clean High Pulls // 4x3 (1st set +22,5kg as top powerclean set, 4th set +45kgs)
1. 97,5 x 3
2. 105 x 3
3. 112,5 x 3
4. 120 x 3

3. Pushpresses // 3x5 (warmups) + 5x3 (straight) + 1x8 (backoff)
1. 40 x 5
2. 50 x 5
3. 55 x 5

1. 62,5 x 3
2. 62,5 x 3
3. 62,5 x 3
4. 62,5 x 3
5. 62,5 x 3

1. 52,5 x 8

4. Weighted Chins // 3x5 (warmups) + 3x5 (straight) + 1x8(backoff)
1. BW x 5
2. BW +12,5kgs x 5
3. BW +17,5kgs x 5

1. BW +22,5kgs x 5
2. BW +22,5kgs x 5
3. BW +22,5kgs x 5

1. BW +10kgs x8


5. Rope Crunches seat. // 3x12-15
-> 40 kgs

6. Str. Leg Raises (Bench) // 3x12-15
-> +5kgs

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 16.08.06

Wednesday (Light Day) 16.08.06
1. Frontsquats // 3x5 (warmups) + 3x3 (straight)
1. 60x5
2. 70x5
3. 75x5

1. 82,5x3
2. 82,5x3
3. 82,5x3


2. Good Mornings // 4x8 (ramped / topset keep min. 50% of best squat)
1. 40x8
2. 45x8
3. 50x8
4. 55x8


3. Incline Bench // 3x5 (warmups) + 3x3 + 2x8 (backoff)
1. 40x5
2. 45x5
3. 50x5

1. 60x3
2. 62,5x3
3. 65x2

1. 45x8
2. 45x8


4. Weighted Dips // (1xBW+1x8+1x5+1x3)
1. BWx13
2. +17,5kgs x7
3. +25kgs x5
4. +30kgs x2


5. EZ-Curls, stand. // (2x10-12)
-> 35+37,5 kgs

6. Pushdowns // (3x10-12)
-> 37,5 / 40 / 42,5 kgs

7. Hammercurls (2x12)
- 20kgs

8. Weighted Incl. Obliques (2x15)
-> +12,5kgs

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 18.08.06

Friday (Medium Day) 18.08.06

1. Fullsquats // 3x5 (ramped) + 2x3 (ramped) + 1x8 (backoff)
1.65 x 5
2.85 x 5
3.95 x 5

1. 105 x 3
2. 115 x 3

1. 92,5 x 8


2. BB-Rows // 3x5 (ramped) + 3x5 (straight)
1. 60 x 5
2. 65 x 5
3. 70x 5

1. 80 x 5
2. 80 x 5
3. 80 x 5
4. 80 x 5
5. 80 x 5


3. Powershrugs // 3x5 (ramped) + 3x5 (straight)
1. 90 x 5
2. 105 x 5
3. 115 x 5

1. 125 x 5
2. 135 x 5
3. 145 x 5


4. Benchpresses // 4x8 (ramped) + 2x2 (straight)
1. 50 x 8
2. 60 x 8
3. 70 x 8
4. 72,5 x 8

1. 85 x 2
2. 82,5 x 2


5. Frontpresses // 5x5 (ramped)
1. 37,5 x 5
2. 42,5 x 5
3. 47,5 x 5
4. 52,5 x 5
5. 57,5 x 4 failed

Next week substitude Frontpresses with CG-Bench

- - - -

on saturday, 19.08. a short 12min cardio intervall,
1 min - 10 km/h
1 min - 14,7 km/h

- - -

sunday, 20.08. relax in whirlpool and refeed.

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 21.08.06

Monday (Heavy Day) 21.08.06

Fullsquats / (5x5 + 1x8)
1. 72,5 x 5
2. 82,5 x 5
3. 92,5 x 5
4. 102,5 x 5
5. 112,5 x 5

1. 92,5 x 8


Benchpresses (3x5 + 3x2 + 2x8)
1. 60 x 5
2. 65 x 5
3. 75 x 5

1. 85 x 2
2. 90 x 2
3. 95 x 2

1. 72,5 x 8
2. 72,5 x 8


Deadlifts, conv. (2x5 + 3x3)
1. 100 x 5
2. 115 x 5

3. 130 x 3
4. 145 x 3
5. 160 x 3


DB-Inclines (2x20)
1. 25 x 20
2. 30 x 20


Hanging Pikes (4xBW)
1. BWx9
2. BWx8
3. BWx7
4. BWx6


Abs-Chair (3x20)
1. 35 x 20
2. 40 x 20
3. 45 x 20


Legmachines
Legextensions / Legcurls / Adductor (je 2x20 im Circuit)
1. 50x20 1. 45x20 1. 60x20
2. 57,5x20 2. 52,5x20 2. 60x20


Svetislav rules, Waczlaff works

 

[BiggT]

How are you feeling so far?? Also how's your bodyweight and what do you typically eat through the day? Nice work by the way.

 

[Svetislav_aka_Waczlaff]

Hi,

always on tuesday morning I felt not so 'fit' think the reason are the heavy deadlifts and squats from monday session, but think today with warming up it will be ok...

Of course also the pressing movements are maybe too much for me, last week overtrained my shoulder at frontpresses on friday....

At all with this workout I have fun and really have good progression (started real training at January 2006 after complete shoulder dislocation (but no surgery) in November 2005)

Nearly every workout I can break records what makes me really motivated....

I am 5'10" and appr. 180lbs - eat appr. 2.500-3.000 kcal per day - first target to gain strength...

BiggT - know you are an advanced lifter, had also a look at your training log's, impressive ! - maybe you could give me an advice for a deload week of this plan, Hopkins, plan a deload week from Sep 4th to Sep 10th... what do you think which exercises should I delete, have already mind about but I am not sure, seems not so easy to plan a deload as the 5x5/3x3 (this plan I will definitely do after this cycle )

regards !!

 

[BiggT]

There is really no right or wrong way to deload.....you just want to do less work than you were doing. I'd definitely eliminate the Tuesday workout and all the assistance lifts from the deload week, and I wouldn't do any deadlifting that week either.

So, maybe on Mon squat to a triple with your 5 from the week before and don't do the backoff set......then bench to a triple with your 5 from the week before and skip the backoff set.......then do your ab work. On Wed on front squats work to 1x3 with your 3x3 weight from the week before, and then incline triples on every set with the same weight you used for 5s on the previous week. On Friday do the exact same squat and bench workout that you did on Monday, on the rows do the same sets, but use 85-90% of the weight from the week before, then do your ab work and call it a week.

Thats just an idea.....you just really want to do considerably less total work, it should leave you feeling great the next week.

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 22.08.06

BiggT, thanks a lot for your comment, will definitely deload in week 36 like your advice... yesterday I wasn't really motivated, maybe this was the first sign of 'overtraining' maybe it was because of the heavy dead's on monday, will see it tonight at second light session and third session of this week...

That's my log from yesterday, Tuesday (Light Day) 22.08.06

1. Powercleans // 5x5 (ramped)
1. 50 x 5
2. 55 x 5
3. 62,5 x 5
4. 70 x 5
5. 77,5 x 5


2. Clean High Pulls // 4x3 (1st set +22,5kg as top powerclean set, 4th set +45kgs)
1. 100 x 3
2. 107,5 x 3
3. 115 x 3
4. 122,5 x 3

This is also very hard, one day after deadlifting !!!


3. Pushpresses // 3x5 (warmups) + 5x3 (straight) + 1x8 (backoff)
1. 40 x 5
2. 50 x 5
3. 55 x 5

1. 65 x 2
2. 65 x 2
3. 65 x 2
4. 65 x 2
5. 65 x 2

1. 52,5 x 8


4. Weighted Chins // 3x5 (warmups) + 3x3 (straight)
1. BW x 5
2. BW +15kgs x 5
3. BW +20kgs x 5

1. BW +25kgs x 3
2. BW +25kgs x 3
3. BW +25kgs x 3


5. Rope Crunches seat. // 3x12-15
-> 42,5 kgs

The pushpresses were brutal, more than each 2 reps wasn't not possible, try to reach the triples with 65kgs next week....

 

[BiggT]

Yeah, the Monday deadlifts are draining.....Tuesday's lifting is always rough on this program, but it kind of flushes the stiffness out, then Wed is ok once you get warmed-up, and most guys (unless it is at the very end of the cycle when nothing helps) feel pretty good on Fri after a day off........if the deads are murdering you, alternate them with clean followed by clean pulls every other week, and do snatches and snatch pulls on Tues.

 

[Svetislav_aka_Waczlaff]

this is right, now, 2 hours before training i felt better than yesterday same time... -

I always change the powercleans and Clean High Pull insteadt of the Snatches on tuesday because of my dislocated shoulder - I've never done any Snatches and I think doing this exercise the shoulder could easy dislocated again, that's the reason for the change... I am not sure and don't want to be injured again with it...