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genezapharmateuticals
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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

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

Tuesday (Light) 27.02.07

Tuesday (Light Day) 27.02.07

start : 19:00h
end : 20:30h

**all weights in kgs**

Powercleans (5x5)
warmup : 42,5x5 / 62,5x5 / 72,5x5 / 80x5
workset : 85x5

Clean High Pulls (4x3)
Warmup : 92,5x3 / 97,5x3 / 102,5x3
Workset : 107,5x3

Pushpresses (3x5 + 5x3 + 1x8)
Warmup : 42,5x5 / 52,5x5 / 62,5x5
Workset : 67,5x3x5
backoff : 55x8

Baby Cows (3-5x30)
70x30x4

Weighted Chins (4x8)
+15x8 / +15x8 / +15x7 / +15x6

Abdominal Work :
Ropecrunches : 42,5x20x2
 
Wednesday (Light) 28.02.07

Wednesday (Light Day) 28.02.07

start : 18:40h
end : 19:50h

**all weights in kgs**

Fullsquats light (5x5)
32,5x5 / 52,5x5 / 70x5 / 82,5x5 / 90x5

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

Inclinebench (3x5 + 3x2-1 + 2x8)
warmup : 32,5x5 / 37,5x5 / 47,5x5
worksets : 62,5x2 / 67,5x2 / 72,5x1
backoff : 55x8 / 55x8

Weighted Dips (BW/x8/x5/x3/x3)
BWx10 / +15x8 / +25x5 / +32,5x3 / +37,5x3

Beach Work
Hammercurls -> 22ers x12x2
 
Last edited:
Back squats look way better - you're handling the weight well for a heavy triple. Try to have more bounce out of the hole, ala Rippetoe's ways, and I think your sticking point may diminish. ALso, tell the douchebag walking in front of your camera to get back to work!

Pics look good - Chest and shoulders especially. You have wide shoulders and a small waist - congrats.

BTW - my american humor may miss you, but I do not give my children steroids. I do however like to fight when provoked, so pelase leave my log be unless you have something constructive to say. It doesn't have to be praise, but coming in w/ nothing to say but negative things doesn't make friends very quickly - if you remember how all this started it was w/ you posting nonsense in my log...

And my power cleans do suck. But that doesn;t exactly help me get better. I need to be more explosive from my hips and get more air. TOday I will pound these till I bleed or puke or both.

Also - I saw Rippetoe a few weeks ago at a meet in Austin TX - he was lifting in a local meet - pretty cool.
 
Al,

many thanks for your comment - sorry to understand you wrong (roids) and sorry for my bad comments ! I am not here to make any trouble, hope we can forget our little conflict.....- I will try to "catch your eyes" with breaking new PR's of my liftings in the future, not bad comments... !! New Videos will also follow hoping for your criticsm...

greets, Svet
 
Friday (Medium) 02.03.07

Friday (Medium Day) 02.03.07

start : 13:30h
end : 14:50h

**ALL WEIGHTS IN KGS**

Fullsquats (3x5 + 2x3 + 1x8)
warmup : 55x5 / 77,5x5 / 95x5
worksets : 107,5x3 / 115x3
backoff : 92,5x8

Video Fullsquat 107,5x3 -> http://www.youtube.com/watch?v=6hB6xTTlZOc
Video Fullsquat 115x3 -> http://www.youtube.com/watch?v=NRd1XU1Ba84


Hang Cleans (4x5)
Warmup : 50x5 / 62,5x5 / 70x5 /
Workset : 75x5 -> http://www.youtube.com/watch?v=BDWH9b194oE

horrible - backbreaker..... second time doing cleans from hang but have to work a lot here..... powercleans work much better....


Shrugs (6x5)
Warmup : 92,5x5 / 112,5x5 / 135x5 / 150x5
Workset : 162,5x5 -> http://www.youtube.com/watch?v=Zz4c6m1Yx3w


Benchpresses (4x8 + 2x2)
Warmup : 60x8 / 72,5x8 / 80x8
Workset : 87,5x8 -> http://www.youtube.com/watch?v=VwPbJtqxQxY
Heavy Doubles : 92,5x2 / 95x2
Double 1-> http://www.youtube.com/watch?v=o5BZdlhkvwI
Double 2-> http://www.youtube.com/watch?v=_IeMR4CCgG8


OH-Press (5x5)
warmup : 25x5 / 35x5 / 42,5x5 / 47,5x5
workset : 52,5x4 -> http://www.youtube.com/watch?v=z5b3Mr99AvA

No power after benches.....

BW-Chins (3xfail)
BWx15 / BWx12 / BWx9
 
First off the top sets of squats are great - you can really tell your pushing it. I would like to see you do every set but your top set w/out a weight belt. I ended up w/ some inbalance due to wearing a belt to often and am now having to retrace my steps on back squats (did 405x3 in Nov and now 315x5 is a chore)

On the shrugs, I do mine like this http://www.exrx.net/WeightExercises/OlympicLifts/HangJumpShrug.html ,
but I deweight in the rack. Jumping makes it makes it a more explosive pull w/ loads of carry-over to your clean. You can also handle more load.

Bench setup looks good. Those OHP looked tough - speed coming down shows how fatigued you were. Way to push it.
 
al420 said:
First off the top sets of squats are great - you can really tell your pushing it. I would like to see you do every set but your top set w/out a weight belt. I ended up w/ some inbalance due to wearing a belt to often and am now having to retrace my steps on back squats (did 405x3 in Nov and now 315x5 is a chore)

On the shrugs, I do mine like this http://www.exrx.net/WeightExercises/OlympicLifts/HangJumpShrug.html ,
but I deweight in the rack. Jumping makes it makes it a more explosive pull w/ loads of carry-over to your clean. You can also handle more load.

Bench setup looks good. Those OHP looked tough - speed coming down shows how fatigued you were. Way to push it.

Hi Al -

weared the belt only in the both topsets - will film all sets with the top-fiver next monday, try to squat without belt....

Thanks for the link of the Jumpshrug - will try this kind of shrug in next fridaysession !

Yeah lots of pressing on fridays - also problems to push the bar straight! over my head at OH-Presses because of two shoulder disclocations left....

Have fun, a nice weekend and good luck for your training and learning snatches of your son !

greets, Svet
 
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