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silver_shadow
New member
lol you 2 have decided to kiss and make up! 
j/k
j/k
***Wacz's Journey from Fall into Hell*** A Trainingslog
- Thread starter Svetislav_aka_Waczlaff
- Start date
Svet
New member
Monday (Heavy Day) 05.03.07
Monday (Heavy Day) 05.03.07
start : 19:45h
end : 21:30h
Fullsquats (5x5 + 1x8)
warmup : 55x5 / 77,5x5 / 95x5 / 107,5x5
workset : 115x5
Backoff : 92,5x8
Benchpress (3x5 + 3x2 + 2x8)
Warmup : 50x5 / 60x5 / 70x5
Worksets : 80x2 / 92,5x2 / 100x1
Backoff : 75x8 / 75x8
Deadlifts, conv. (2x5 + 3x3)
Warmup : 77,5x5 / 110x5 / 135x3 / 150x3
Workset : 162,5x3
Auxiliary Work :
Incline DB’s : 18,5ers x20 / x20
Abdominal Work :
Hanging Pikes : BW x8 / x8 / x7
Legmachines :
Extensions : 40x20 / 45x20
Legcurls : 35x20 / 40x20
Adductor : 40x20 / 45x20
Failed at 2nd rep of the bench.... deadlift was also not very good - videos will edited this evening.....
Monday (Heavy Day) 05.03.07
start : 19:45h
end : 21:30h
Fullsquats (5x5 + 1x8)
warmup : 55x5 / 77,5x5 / 95x5 / 107,5x5
workset : 115x5
Backoff : 92,5x8
Benchpress (3x5 + 3x2 + 2x8)
Warmup : 50x5 / 60x5 / 70x5
Worksets : 80x2 / 92,5x2 / 100x1
Backoff : 75x8 / 75x8
Deadlifts, conv. (2x5 + 3x3)
Warmup : 77,5x5 / 110x5 / 135x3 / 150x3
Workset : 162,5x3
Auxiliary Work :
Incline DB’s : 18,5ers x20 / x20
Abdominal Work :
Hanging Pikes : BW x8 / x8 / x7
Legmachines :
Extensions : 40x20 / 45x20
Legcurls : 35x20 / 40x20
Adductor : 40x20 / 45x20
Failed at 2nd rep of the bench.... deadlift was also not very good - videos will edited this evening.....
Svet
New member
Tuesday (Light Day) 06.03.07
Tuesday (Light Day) 06.03.07
start : 19:15h
end : 20:45h
Powercleans (5x5)
warmup : 42,5x5 / 65x5 / 75x5 / 82,5x5
workset : 87,5x5 – NEW PR !
Clean High Pulls (4x3)
Warmup : 95x3 / 100x3 / 105x3
Workset : 110x3
Pushpresses (3x5 + 5x3 + 1x8)
Warmup : 42,5x5 / 52,5x5 / 65x3
Workset : 70x3x5 -> NEW PR !
backoff : 57,5x8
Baby Cows (3-5x30)
80x30 / 80x30 / 80x25
Weighted Chins (4x8)
+15x8 / +15x8 / +15x8 / +15x8
Videos will follow this evening !
Tuesday (Light Day) 06.03.07
start : 19:15h
end : 20:45h
Powercleans (5x5)
warmup : 42,5x5 / 65x5 / 75x5 / 82,5x5
workset : 87,5x5 – NEW PR !
Clean High Pulls (4x3)
Warmup : 95x3 / 100x3 / 105x3
Workset : 110x3
Pushpresses (3x5 + 5x3 + 1x8)
Warmup : 42,5x5 / 52,5x5 / 65x3
Workset : 70x3x5 -> NEW PR !
backoff : 57,5x8
Baby Cows (3-5x30)
80x30 / 80x30 / 80x25
Weighted Chins (4x8)
+15x8 / +15x8 / +15x8 / +15x8
Videos will follow this evening !
thesuaveone
Banned
al420 said:
Veal....mmmmmm
BiggT
New member
Just checked out the vids.
The bench for is nice and tight and solid, and you've got the elbows tucked perfectly. the ONLY thing I'd suggest there is to plant your feet flat through the floor and stop doing that little tap dance thing with them.
Squats are good and solid. Nice core strength and stability with a heavy double.
Cleans........first, you're sort of laying back and arching the back to catch. You want to "squat under" the bar. This is why learning the power versions is tough. In a full squat clean, you drill in pulling yourself under the bar into a front squat....a "power" clean is catching in the power position, lol, which is a front squat above paralell, typically about a quarter front squat. You aren't pulling the bar to you, you're pulling your body under the bar. You wouldn't front squat with that kind of arch and layback, so don't catch your cleans like that. Just think 'front squat'.
Next, get those elbows higher, and whipe them around.....for emphasis, WHIP them around.
Next, you're pulling with your arms......remember Coach Hatch, "when the elbows bend, the power ends".....you're limiting power by doing this....just think, what are you stronger at? A shrug? or an upright row? A shrug of course.....don't pull with the arms to excelerate the bar, you want to do a jump shrug, at the height of the shrug, relax the elbows (think of the arms as ropes), you'll feel the bar "jump" (keep the bar close to your body of course)...when the bar reaches about the belly button, violently pull your body underneath into the quarter front squat (for the power version of the lift) AS you whip the elbows around as fast as humanly possible.
Cleans are tough, man....you're doing good though, excellent considering you're basically self-taught. I can tell you're explosive by the way you walk around and move in your vids, I bet you're a pretty good athlete, I think these will be a good lift for you....just think about those form points and more speed.
The bench for is nice and tight and solid, and you've got the elbows tucked perfectly. the ONLY thing I'd suggest there is to plant your feet flat through the floor and stop doing that little tap dance thing with them.
Squats are good and solid. Nice core strength and stability with a heavy double.
Cleans........first, you're sort of laying back and arching the back to catch. You want to "squat under" the bar. This is why learning the power versions is tough. In a full squat clean, you drill in pulling yourself under the bar into a front squat....a "power" clean is catching in the power position, lol, which is a front squat above paralell, typically about a quarter front squat. You aren't pulling the bar to you, you're pulling your body under the bar. You wouldn't front squat with that kind of arch and layback, so don't catch your cleans like that. Just think 'front squat'.
Next, get those elbows higher, and whipe them around.....for emphasis, WHIP them around.
Next, you're pulling with your arms......remember Coach Hatch, "when the elbows bend, the power ends".....you're limiting power by doing this....just think, what are you stronger at? A shrug? or an upright row? A shrug of course.....don't pull with the arms to excelerate the bar, you want to do a jump shrug, at the height of the shrug, relax the elbows (think of the arms as ropes), you'll feel the bar "jump" (keep the bar close to your body of course)...when the bar reaches about the belly button, violently pull your body underneath into the quarter front squat (for the power version of the lift) AS you whip the elbows around as fast as humanly possible.
Cleans are tough, man....you're doing good though, excellent considering you're basically self-taught. I can tell you're explosive by the way you walk around and move in your vids, I bet you're a pretty good athlete, I think these will be a good lift for you....just think about those form points and more speed.
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