Svetislav_aka_Waczlaff
New member
Wednesday (Light Day) 23.08.06
Wednesday (Light Day) 23.08.06
1. Fullsquats light // 5x5 (-50lbs bzw. 22,5kgs) weniger als Montag
1. 40 x 5
2. 60 x 5
3. 70 x 5
4. 80 x 5
5. 90 x 5
2. Good Mornings // 4x8 (ramped / topset keep min. 50% of best squat)
1. 42,5 x 8
2. 47,5 x 8
3. 52,5 x 8
4. 57,5 x 8
3. Incline Bench // 3x5 (warmups) + 3x5 + 2x8 (backoff)
1. 40x5
2. 45x5
3. 50x5
1. 60x5
2. 60x5
3. 60x5
1. 47,5 x 8
2. 47,5 x 8
4. Weighted Dips // (1xBW+1x8+1x5+1x3)
1. BW x 10
2. +17,5kgs x 8
3. +27,5kgs x 4
4. +32,5kgs x 2
Reduce BW Dips in First Set to 10reps, to get the 8reps in the second with +17,5kgs and it works ! 3rd & 4th set better than I thought, will make the fives and threes with this weight in the next dips-session…..
5. EZ-Curls, stand. // (2x10-12)
-> 35+37,5 kgs
6. Pushdowns // (2x12-15)
-> 40 kgs
7. Hammercurls (3x15-20)
- 20 / 25 kgs
8. BW-Situps decline Bench -> 1x50
9. Leg Raises Bench - 3x20
Today Aug 24th is complete OFF, also no running, cardio or something else…. This plan takes now three weeks, tomorrow, Friday, I will give all to get some records, then I plan the deload week from Aug 28th to Sep 3rd, think will be the best, three weeks of loading and one week of deload at the moment otherwise it will be to hard and near overtraining, especially the pressing movements…..
Wednesday (Light Day) 23.08.06
1. Fullsquats light // 5x5 (-50lbs bzw. 22,5kgs) weniger als Montag
1. 40 x 5
2. 60 x 5
3. 70 x 5
4. 80 x 5
5. 90 x 5
2. Good Mornings // 4x8 (ramped / topset keep min. 50% of best squat)
1. 42,5 x 8
2. 47,5 x 8
3. 52,5 x 8
4. 57,5 x 8
3. Incline Bench // 3x5 (warmups) + 3x5 + 2x8 (backoff)
1. 40x5
2. 45x5
3. 50x5
1. 60x5
2. 60x5
3. 60x5
1. 47,5 x 8
2. 47,5 x 8
4. Weighted Dips // (1xBW+1x8+1x5+1x3)
1. BW x 10
2. +17,5kgs x 8
3. +27,5kgs x 4
4. +32,5kgs x 2
Reduce BW Dips in First Set to 10reps, to get the 8reps in the second with +17,5kgs and it works ! 3rd & 4th set better than I thought, will make the fives and threes with this weight in the next dips-session…..
5. EZ-Curls, stand. // (2x10-12)
-> 35+37,5 kgs
6. Pushdowns // (2x12-15)
-> 40 kgs
7. Hammercurls (3x15-20)
- 20 / 25 kgs
8. BW-Situps decline Bench -> 1x50
9. Leg Raises Bench - 3x20
Today Aug 24th is complete OFF, also no running, cardio or something else…. This plan takes now three weeks, tomorrow, Friday, I will give all to get some records, then I plan the deload week from Aug 28th to Sep 3rd, think will be the best, three weeks of loading and one week of deload at the moment otherwise it will be to hard and near overtraining, especially the pressing movements…..