***Wacz's Journey from Fall into Hell*** A Trainingslog

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 01.01.07

Monday (Heavy Day) 01.01.07

Fullsquats : 60x5 / 80x5 / 95x5 / 105x5 / 112,5x5 / 97,5x8

Benchpresses : 40x5 / 55x5 / 70x5 / 80x3 / 87,5x3 / 92,5x3 / 77,5x8 / 77,5x8

Deadlifts : 80x5 / 110x5 / 130x5 / 150x5 / 160x5

Incline DB's : 22,5ers x12 / x12 / x12

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 02.01.07

Tuesday (Light Day) 02.01.07

start : 19:30h
end : 21:30h

powercleans : 40x5 / 55x5 / 65x5 / 72,5x5 / 77,5x5

clean high pulls : 90x3 / 95x3 / 100x3 / 105x3

pushpresses : 30x5 / 40x5 / 50x5 / 55x3 / 60x3 / 65x3 / 52,5x8 / 52,5x8

weighted chins : BWx5 / +10x5 / +17,5x5 / +22,5x5 / +22,5x5 / +22,5x5

rope-crunches : 42,5x15 / 45x15 / 47,5x15

 

[Svetislav_aka_Waczlaff]

Wednesday (Light) 03.01.07

Wednesday (Light) 03.01.07

start : 18:00h
end : 19:30h

**all weights in kgs**

Fullsquats light : 40x5 / 60x5 / 72,5x5 / 82,5x5 / 90x5

Good Mornings : 40x8 / 45x8 / 50x8 / 55x8

Inclinebench : 30x5 / 40x5 / 50x5 / 55x3 / 60x3 / 65x3 / 52,5x8 / 52,5x8

Weighted Dips : BWx10 / +15x8 / +25x5 / +32,5x5 / +37,5x3
triple was a new PR !!

Hammercurls : 17,5ers x15 / x12 / x12

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 05.01.07

start : 17:30h
end : 19:00h

**all weights in kg**

Fullsquats : 60x5 / 80x5 / 95x5 / 105x3 / 115x3 / 100x8

Benchpresses : 50x8 / 70x8 / 80x8 / 87,5x8 / 92,5x2x2

Pendlay Rows : 40x5 / 55x5 / 70x5 / 80x5 / 85x5 / 75x8 / 75x8

Militarypresses : 30x5 / 40x5 / 45x5 / 47,5x5 / 50x5

Powershrugs : 50x5 / 90x5 / 120x5 / 140x5 / 155x5

BW-Chins : BWx14 / BWx13

2 weeks of ramping follows then trying to hit new records...

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 08.01.07

Monday (Heavy Day) 08.01.07

start : 19:30h
end : 21:00h

**all weights in kgs**

Fullsquats : 55x5 / 80x5 / 95x5 / 107,5x5 / 115x5 / 100x8
actual PR !

Benchpress : 40x5 / 60x5 / 70x5 / 85x3 / 90x3 / 95x3 / 80x8 / 80x8

Deadlifts : 80x5 / 115x5 / 140x3 / 160x3 / 170x3
actual PR !

Incline DB's : 17,5ers x20 / x20

Hanging Pikes : BW x8 / x8 / x8

approach my actual PR's ...

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 09.01.07

Tuesday (Light Day) 09.01.07

start : 19:30h
end : 21:00h

**all weights in kgs**

Powercleans : 40x5 / 55x5 / 65x5 / 75x5 / 80x5
New 5RM PR and it wasn't hard - there is a lot more potential doing powercleans- meanwhile the technique works really good

Clean High Pulls : 100x3 / 107,5x3 / 115x3 / 120x3

Pushpresses : 40x5 / 50x5 / 60x5 / 65x3x5 / 55x8

Weighted Chins : +20x8 / +20x7 / +20x6 / +20x6

Ropecrunches : 47,5 x15 / x12

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 10.01.07

Wednesday (Light Day) 10.01.07

start : 17:30h
end : 18:45h

**all weight in kgs**

Fullsquats (light) : 45x5 / 65x5 / 75x5 / 85x5 / 92,5x5

Good Mornings : 40x8 / 47,5x8 / 52,5x8 / 57,5x8

Inclinebench : 30x5 / 40x5 / 50x5 / 57,5x3 / 62,5x3 / 67,5x2 / 55x8 / 55x8
New PR !

Weighted Dips : BWx10 / +17,5x8 / +27,5x5 / +35x4 / +40x2
40x2 = New PR !

Hammercurls : 20ers x15 / x10

 

[Svetislav_aka_Waczlaff]

Wednesday (Light) 21.02.07

Wednesday (Light Day) 21.02.07

start : 19:30h
end : 21:00h

**weights in kgs**

Frontsquats (3x5 + 3x3)
warmup : 50x5 / 60x5 / 70x5
worksets : 80x3 / 85x3 / 90x3

Good Mornings (4x8)
45x8 / 50x8 / 55x8 / 60x8

Inclinebench (3x5 + 3x1 + 2x8)
warmup : 30x5 / 40x5 / 50x5
worksets : 60x1 / 65x1 / 67,5x1 / 70x1
backoff : 50x8 / 50x8

Weighted Dips (BW/x8/x5/x3/x3)
BWx10 / +15x8 / +25x5 / +30x3 / +35x3

Beach Work
Hammercurls -> 18,5ers x15x3
Tricepsextensions Rope -> 35x15x2

Abdominal Work
Ropecrunches -> 40 x20x2

 

[Svetislav_aka_Waczlaff]

Friday (Medium) 23.02.07

Friday (Medium Day) 23.02.07

start : 18:15h
end : 20:30h

**all weights in kgs**

Fullsquat (3x5 + 2x3 + 1x8)
warmup : 52,5x5 / 75x5 / 92,5x5
worksets : 105x3 / 112,5x3
backoff : 90x8

video fullsquat 112,5kgsx3 -> http://www.youtube.com/watch?v=7gD43pV4TjU


Hang Cleans (4x5)
warmup :52,5x5 / 60x5 / 67,5x5
workset : 72,5x5

video hangcleans 72,5kgsx5 -> http://www.youtube.com/watch?v=xKGLjnVZIi0


Shrugs (6x5)
warmup : 80x5 / 95x5 / 110x5 / 132,5x5 / 150x5
workset : 160x5

video shrugs 160kgsx5 -> http://www.youtube.com/watch?v=KAjVPt5u2kE


Benchpresses (4x8 + 2x2)
warmup : 57,5x8 / 70x8 / 77,5x8
workset : 85x8
heavy doubles : 90x2 / 92,5x2

video bench 85kgsx8 -> http://www.youtube.com/watch?v=YKyJFmv1c4A
video bench 92,5kgsx2 -> http://www.youtube.com/watch?v=6YM-XoX84PU


CG-Bench (4x8)
warmup : 50x8 / 62,5x8 / 70x8 /
workset : 75x8

BW-Chins (3xfail)
BWx15 / BWx11 / BWx8

 

[Svetislav_aka_Waczlaff]

Monday (Heavy) 26.02.07

Monday (Heavy Day) 26.02.07

start : 19:00h
end : 21:00h

**all weights in kgs**

Fullsquats (5x5 + 1x8)
warmup : 50x5 / 75x5 / 92,5x5 / 105x5
workset : 112,5x5
Backoff : 92,5x8

Benchpress (3x5 + 3x1 + 2x8)
Warmup : 50x5 / 65x5 / 80x5
Worksets : 90x1 / 95x1 / 100x1
Backoff : 75x8 / 75x8

Deadlifts, conv. (5x5)
Warmup : 70x5 / 100x5 / 120x5 / 137,5x5
Workset : 152,5x5

Auxiliary Work :
Incline DB’s : 22ers x15 / x15 / x12

Abdominal Work :
Hanging Pikes : BW x8 / x7 / x7

Legmachines :
Extensions : 45x20 / 45x20
Legcurls : 30x20 / 30x20
Adductor : 40x20 / 40x20

BW 27.02.07 morning : 82,4 kgs