Winter 2007
restart my trainingslog, the template as follow created by the legendary Bill Starr at Hopkins University
actual Measurements :
1,80cm / 82 kgs
target = gain strenght + maintain bodyweight
PR's (End of December 2006):
Bench : 102,5 kgs x 1
Deadlift : 175 kgs x 1
Fullsquat : 125 kgs x 3
Pushpress : 70 kgs x 1
Powerclean : 85 kgs x 3
Weighted Chins : BW +30 kgs x 3
Weighted Dips : BW +35kgs x 3
Frontsquats : 105 kgs x 1
this is the Template :
Monday (Heavy Day)
Fullsquats 5 x 5 pyramid + 1 x 8 (back-off set)
Bench Press: Change your routine every week. Three sets of five as warm-ups then do three sets of heavier triples, doubles or singles. Some weeks you might want to find a work weight and do it for 3-5 sets of five. Do one or two back-off sets of eight
Deadlifts : Change every week / Do five sets of five, two sets of five, followed by three sets of 3, or four sets of eight.
Incline Dumbbells: 3-4x10-15
Hanging Pikes : 3-4 x BW
Tuesday (Light Day)
Powercleans : 5x5
Clean high pulls : four sets of three. doing 10 more kgs on the high pull on your very first set than you used for your last
power clean and aim at using 25 more kgs on your final set.
OH-Presses: same routine like benchpress or 3x5 warmup’s + 5x3 work weight / one or two backoff sets of eight
Weighted Chins : 4xBW to failure / 5x5 pyramid / 3x8 straight
Rope Crunches : 3x15
Wednesday (Light Day)
Frontsquats: three sets of five followed by three sets of heavier threes
Good Mornings: Four sets of eight. Remember you want to keep your top set of eight at 50% of your best squat
Incline Bench: Follow the guidelines set down for the bench press on Monday. Change the routine weekly but always look for a PR
Dips: One set without weight, then start adding resistance for three or four more sets. Do eights, fives and threes or 3x5 + 3x3
Beach Work: two or three sets for biceps and triceps, pushdowns + type of curlings – keep reps high, never less than ten !
Friday (Medium Day)
Fullsquats: Three sets of five followed by two sets of threes and one back-off set of eight. Try to move your triple up five to ten pounds each week and come back the following Monday and do that same weight for five reps.
Pendlay-Rows: 3x5 warm-up’s + 5x5 work weight after a couple of weeks lower volumer and higher intensity
Powershrugs: Five to six sets of five pyramided
Bench Press: Four sets of eight followed by two sets of heavy doubles
Close-grip BenchPress OR Militarypress : Do NOT do both!! You can alternate these every other week. On the close-grips, do three or four sets of eight. On the overhead presses, do five sets of five
Beach Work: Optional. If you have some energy left over at this stage of the week, you can add in more curls, triceps or chins. But don’t s overdo it or you will be shot for Monday.
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