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

[Svetislav_aka_Waczlaff]

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…..

 

[BiggT]

3 weeks hard, followed by the deload should work out well.....it is individual and sometimes a little bit tricky, but you seem to have a good handle on your tolerances.

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 25.08.06

Friday (Medium Day) 25.08.06

1. Fullsquats // 3x5 (ramped) + 2x3 (ramped) + 1x8 (backoff)
1.67,5 x 5
2.87,5 x 5
3.97,5 x 5

1. 107,5 x 3
2. 117,5 x 3

1. 95 x 8


2. BB-Rows // 3x5 (ramped) + 5x5 (straight)
1. 50 x 5
2. 65 x 5
3. 75x 5

1. 85 x 5
2. 85 x 5
3. 85 x 5
4. 85 x 5
5. 85 x 5


3. Powershrugs // 6x5 (ramped)
1. 90 x 5
2. 100 x 5
3. 120 x 5
4. 130 x 5
5. 140 x 5
6. 150 x 5


4. Benchpresses // 4x8 (ramped) + 2x2 (straight)
1. 50 x 8
2. 60 x 8
3. 70 x 8
4. 75 x 8

1. 85 x 2
2. 85 x 2


5. CG-Benchpresses // 4x8 (ramped)
1. 40 x 8
2. 50 x 8
3. 60 x 8
4. 70 x 8


three weeks of hard work are done - now I am ready for one week of deloading

 

[Svetislav_aka_Waczlaff]

Monday 28.08.06 (DELOAD)

Monday 28.08.06 (Deload)

1. Fullsquats 3x3
1. 90 x 3
2. 100 x 3
3. 112,5 x 3

2. Benchpresses 3x3
1. 70 x 3
2. 77,5 x 3
3. 85 x 3

3. Powercleans 3x3
1. 65 x 3
2. 70 x 3
3. 77,5 x 3

+ Ab-Work, 3-5 Setsn a 20-3 reps...

workout was over before it starts but think after this week and the coming weekend with no training sessions, i will be back on 100% and ready for loading and recording.....

 

[BiggT]

So, you're deloading for 2 weeks, or a deload this week and an off-week on the week of Sept 4?? You'll feel good.....by Wed or Thurs of this week the feeling of getting run over by a truck should start to go away.

 

[Svetislav_aka_Waczlaff]

hey,

decide to deload this week, because of my holidays now (also go on a trip on thursday + friday this week)... will start next week monday again with the normal 4 day plan / loading appr. 3 weeks and of course trying to set new records

what's with you, biggT, maybe also wants to start this hopkins plan in near future ??

greets...

 

[BiggT]

hey,

decide to deload this week, because of my holidays now (also go on a trip on thursday + friday this week)... will start next week monday again with the normal 4 day plan / loading appr. 3 weeks and of course trying to set new records

what's with you, biggT, maybe also wants to start this hopkins plan in near future ??

greets...

Good to hear, enjoy your trip, where are you headed? You'll feel like a million dollars (or a million Euro in your case, lol) next Monday.

Training is going pretty well, I have my journal all updated. I actually base my training off of Bill Starr gospel, I've trained on what very closely resembled this Hopkins workout before, I'd snatch and OHP on Tues w/ chins and do the squats M-W-F.......what I am doing right now if you have the patience to sift through my journal, lol, will look really similar to yours in basic theory (right now I do squats & pulls one day and pressing the next though).....feel free t ocomment as you like.

 

[Svetislav_aka_Waczlaff]

Wednesday (Medium Day) 30.08.06 / Deload

Trip is unfortunately cancelled because of shi... weather here near Hamburg, so I have lots of more time for regeneration, you see my log from yesterday... today I fell if I had nothing done yesterday so for tomorrow the friday session I will restart the loading phase, I am really on fire now
Ok BiggT, at first I read your Spring 2006 Log with interest, the next days I will have a look in your actual log and maybe I can copy some things for my next cycles.... cheers

Wednesday (Medium Day) 30.08.06 / DELOAD

1. Frontsquats (3x5 + 3x3)
1. 50 x 5
2. 60 x 5
3. 70 x 5
4. 75 x 3
5. 80 x 3
6. 85 x 3

2. Pushpresses (3x5 + 3x3)
1. 40 x 5
2. 50 x 5
3. 55 x 5
4. 62,5 x 3
5. 62,5 x 3
6. 62,5 x 3

3. Weighted Chins (3x8)
1. +12,5 x 8
2. +12,5 x 8
3. +12,5 x 8

4. Weighted Dips (3x8)
1. +15 x 8
2. +15 x 8
3. +15 x 8

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 01.09.06

Friday (Medium Day) 01.09.06

1. Fullsquats // 3x5 (ramped) + 2x3 (ramped) + 1x8 (backoff)
1.67,5 x 5
2.87,5 x 5
3.97,5 x 5

1. 107,5 x 3
2. 117,5 x 3

1. 95 x 8


2. BB-Rows // 3x5 (ramped) + 3x5 (straight) + 2x8 backoff
1. 50 x 5
2. 65 x 5
3. 75x 5

1. 85 x 5
2. 85 x 5
3. 85 x 5

1. 75 x 8
2. 75 x 8


3. Powershrugs // 6x5 (ramped)
1. 90 x 5
2. 100 x 5
3. 120 x 5
4. 130 x 5
5. 140 x 5
6. 155 x 5


4. Benchpresses // 4x8 (ramped) + 2x2 (straight)
1. 60 x 8
2. 65 x 8
3. 72,5 x 8
4. 77,5 x 8

1. 87,5 x 2
2. 87,5 x 2


5. CG-Benchpresses // 4x8 (ramped)
1. 40 x 8
2. 50 x 8
3. 60 x 8
4. 70 x 8

 

[Svetislav_aka_Waczlaff]

Injury

September 2nd - Shoulder dislocation....

One week off...