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

[Svetislav_aka_Waczlaff]

Monday (Heavy) 11.09.06

after injury will start slowly back to old results....

Monday, 11.09.06 (Heavy Day)
1.) Fullsquats (5x5 + 1x8)
1. 70 x 5
2. 80 x 5
3. 90 x 5
4. 100 x 5
5. 105 x 5

1. 80 x 8

2.) Benchpresses (3x5 + 3x5 + 2x8)
1. 50 x 5
2. 60 x 5
3. 70 x 5

1. 77,5 x 5
2. 77,5 x 5
3. 77,5 x 5

1. 70 x 8
2. 70 x 8

3.) Deadlifts, conv. (4x8)
1. 100 x 8
2. 110 x 8
3. 120 x 8
4. 130 x 8

4.) Rope Crunches (4x15)
1. 35 x 15
2. 37,5 x 15
3. 40 x 15
4. 42,5 x 15

5.) Legmachines :
- Extensions : 50x20 / 50x20
- Curls : 45x20 / 45x20
- Adductor : 55x20 / 55x20

 

[Svetislav_aka_Waczlaff]

Wednesday (Light) 13.09.06

Frontsquats (3x5 + 3x3)
1. 50 x 5
2. 60 x 5
3. 70 x 5

1. 75 x 5
2. 80 x 5
3. 85 x 5

Incline Bench (3x5 + 3x5 +2x8)
1. 30 x 5
2. 40 x 5
3. 45 x 5

1. 50 x 5
2. 50 x 5
3. 50 x 5

1. 40 x 8
2. 40 x 8

Powercleans (5x5)
1. 50 x 5
2. 60 x 5
3. 65 x 5
4. 70 x 5
5. 70 x 5

Weighted Dips (4x8)
1. BW x 8
2. +12,5 x 8
3. +12,5 x 8
4. +12,5 x 8

Rope Crunches (4x15)
1. 35 x 15
2. 37,5 x 15
3. 40 x 15
4. 42,5 x 15

Hammercurls (3x10-12)
1. 25 x 10
2. 25 x 10
3. 25 x 10

Pushdowns (3x10-12)
1. 35 x 12
2. 37,5 x 12
3. 40 x 12

 

[Svetislav_aka_Waczlaff]

Friday (Medium) 15.09.06

Fullsquats 3x5 + 2x3 + 1x8
1. 77,5 x 5
2. 87,5 x 5
3. 97,5 x 5

1. 102,5 x 3
2. 107,5 x 3

1. 90 x 8

Benchpresses 4x8
1. 60 x 8
2. 62,5 x 8
3. 65 x 8
4. 70 x 8

BB-Rows 3x5 + 3x5 + 2x8
1. 57,5 x 5
2. 65 x 5
3. 75 x 5

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

1. 70 x 8
2. 70 x 8

CG-Benchpresses 4x8
1. 55 x 8
2. 60 x 8
3. 65 x 8
4. 65 x 8

Powershrugs 6x5
1. 80 x 5
2. 90 x 5
3. 100 x 5
4. 115 x 5
5. 125 x 5
6. 140 x 5

EZ-Curls 3x10-12
1. 30 x 12
2. 32,5 x 12
3. 35 x 12

Pushdowns 3x10-12
1. 37,5 x 12
2. 40 x 12
3. 40 x 12
__________________

 

[Svetislav_aka_Waczlaff]

Monday (Heavy) 18.09.06

back to old 4 days per week plan....

Fullsquats 5x5 + 1x8
1. 67,5 x 5
2. 77,5 x 5
3. 87,5 x 5
4. 97,5 x 5
5. 107,5 x 5

1. 92,5 x 8

Benchpresses 3x5 + 3x5 +2x8
1. 60 x 5
2. 65 x 5
3. 70 x 5

1. 75 x 5
2. 75 x 5
3. 75 x 5

1. 65 x 8
2. 65 x 8

Deadlifts 4x8
1. 100 x 8
2. 110 x 8
3. 120 x 8
4. 135 x 8

Incline DB's 3x12-15
1. 30 x 15
2. 30 x 15
3. 35 x 10

Rope Crunches 3x20
1. 35 x 20
2. 35 x 20
3. 35 x 20

Decl. Situp's Obl. 2xBW
1. BW x 40
2. BW x 30

Legmachines :
Extensions : 45 + 50 x 20
Curls : 35 + 40 x 20
Adductor : 45 + 50 x 20

 

[Svetislav_aka_Waczlaff]

Tuesday (Light) 19.09.06

Powercleans 5x5
1. 50 x 5
2. 52,5 x 5
3. 57,5 x 5
4. 65 x 5
5. 72,5 x 5

Clean High Pulls 4x3
1. 95 x 3
2. 102,5 x 3
3. 110 x 3
4. 117,5 x 3

Pushpresses 3x5 + 3x5 + 1x8
1. 35 x 5
2. 40 x 5
3. 45 x 5

1. 50 x 5
2. 50 x 5
3. 50 x 5

1. 45 x 8

Chinup's 4x BW
1. BW x 12
2. BW x 11
3. BW x 10
4. BW x 10

 

[Svetislav_aka_Waczlaff]

Wednesday (Light) 20.09.06

Frontsquats (3x5 + 3x3)
1. 55 x 5
2. 62,5 x 5
3. 70 x 5

1. 77,5 x 3
2. 82,5 x 3
3. 87,5 x 3

Inclinebench (3x5 + 3x5 +2x8)
1. 37,5 x 5
2. 42,5 x 5
3. 47,5 x 5

1. 52,5 x 5
2. 52,5 x 5
3. 52,5 x 5

1. 45 x 5
2. 45 x 5

Good Mornings (4x8)
1. 40 x 5
2. 45 x 5
3. 50 x 5
4. 55 x 5

Weighted Dips
1. BW x 10
2. +10 x 8
3. +12,5 x 6
4. +15 x 5
5. +15 x 5

Reversecurls EZ (3x12-15)
-> 25 / 25 / 25

Hammercurls (2x15)
-> 20 / 20

Pushdowns Rope (3x12-15)
-> 30 / 30 / 30

Decline Situp's (2x20)
-> +10 / +10

Bench Leg Raises (2x20)
-> BW / BW

Legmachines (2x20)
- Extensions 40 + 45 x 20
- Curls 35 + 40 x 20
- Adductor 45 + 50 x 20

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 22.09.06

Friday (Medium Day), 22.09.06

Fullsquats (3x5 + 2x3 + 1x8)
1. 80 x 5
2. 90 x 5
3. 100 x 5

1. 105 x 3
2. 110 x 3

1. 95 x 8

110 kgs x 3 goes very easy....

Benchpresses (4x8 + 2x2)
1. 57,5 x 8
2. 62,5 x 8
3. 67,5 x 8
4. 72,5 x 8

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

BB-Rows (3x5 + 3x5 + 2x8)
1. 60 x 5
2. 67,5 x 5
3. 75 x 5

1. 82,5 x 5
2. 82,5 x 5
3. 82,5 x 5

1. 75 x 8
2. 75 x 8

Overheadpresses (5x5)
1. 32,5 x 5
2. 37,5 x 5
3. 42,5 x 5
4. 47,5 x 5
5. 52,5 x 5

Powershrugs (5x5)
1. 90 x 5
2. 110 x 5
3. 130 x 5
4. 150 x 5
5. 160 x 5

Hammercurls (3x10-12)
1. 17,5ers x 12
2. 17,5ers x 10
3. 17,5ers x 10

Pushdowns (3x10-12)
1. 35 x 12
2. 37,5 x 12
3. 40 x 12