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

[HiDnGoD]

Friday (Medium Day) 16.03.07

start : 13:15h
end : 15:00h

Fullsquats (5x5 + 1x8)
warmup : 55x5 / 80x5 / 97,5x3 / 110x2
worksets : 117,5x5 -> http://www.youtube.com/watch?v=2fZPCslq818
backoff : 95x8 -> http://www.youtube.com/watch?v=qMMg14QdVmU

It's funny. I was watching your worksets video, and as you hit that speed bump, on the way up, I was holding my breath & pushing, trying to help it up.
I've never looked at cleans, or even seen them done, but i'm very impressed. Doesn't that hurt your elbows, dropping the weight back down like that?

 

[petpre61]

I would stop doing cleans with progressing weight. you are one strong dude and even with
your lack of proper form you can move rather big weights which puts you at
higher risk for some serious back/knee injury. I would suggest substituting the
cleans with rows and adding power cleans for 6 triples with rather light
(~70kg) at the beginning of your workout. since it is rather easy it wont
interfere with your other lifts.

when you catch the clean (you need to get your ellbows up higher by the way) try to
drop into a full front squat immediately. If your body position is about
right you will be able to do so without any positional changes. Thus your racking
position would improve quite a bit.

I got this advice from Glenn the first time he looked at my power cleans...

 

[Svetislav_aka_Waczlaff]

I would stop doing cleans with progressing weight. you are one strong dude and even with
your lack of proper form you can move rather big weights which puts you at
higher risk for some serious back/knee injury. I would suggest substituting the
cleans with rows and adding power cleans for 6 triples with rather light
(~70kg) at the beginning of your workout. since it is rather easy it wont
interfere with your other lifts.

when you catch the clean (you need to get your ellbows up higher by the way) try to
drop into a full front squat immediately. If your body position is about
right you will be able to do so without any positional changes. Thus your racking
position would improve quite a bit.

I got this advice from Glenn the first time he looked at my power cleans...

many thanks for this advice Peter !!

Right I think the triple of 90kgs is actual my limit.... don't want to increase the weight.... unfortunately also cannot throw the bar to the ground after finish the catch because there is no oly-platform...

so you mean workout beginning with GP-Rows (5x5?) and afterwards Powercleans (6x3) ? What about Highpulls which are follow actually the cleans in my programme..... ?

 

[Svetislav_aka_Waczlaff]

It's funny. I was watching your worksets video, and as you hit that speed bump, on the way up, I was holding my breath & pushing, trying to help it up.
I've never looked at cleans, or even seen them done, but i'm very impressed. Doesn't that hurt your elbows, dropping the weight back down like that?

yeeeaaahh - maybe you could help me in the gym.... there's no one who shout at me for motivation

no hurting doing the cleans but tuesday last week trying 4x3 with straight 90kgs - on 4th I missed the catch at 2nd rep and the bar fell on my thigh because I want to avoid
some holes on the ground.... it is 10days ago and I still have a fat black-blue-green coloured bruise on my tight

 

[al420]

Maybe try the HIgh Pulls in a Snatch Grip - I see more carryover w/ that assistance lift then I do w/ Clean Grip Hang Pulls.

 

[Svetislav_aka_Waczlaff]

Maybe try the HIgh Pulls in a Snatch Grip - I see more carryover w/ that assistance lift then I do w/ Clean Grip Hang Pulls.

ok AL - will give it a try !!!

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 21.03.07

start : 16:45h
end : 18:30h

**all weights in kgs**

Fullsquats light (5x5)
warmup : Barx15 / 60x5 / 72,5x3 / 82,5x2
worksets : 87,5x5x5

Inclinebench (3x5 + 3x3 + 2x8)
warmup : 35x5 / 45x5 / 55x5
worksets : 60x3 / 67,5x3 / 72,5x2
backoff : 60x8 / 60x8

Weighted Dips (BW/x8/x5/x3/x3)
BWx10 / +20x8 / +30x5 / +35x3 / +41,25x2

Pendlay Rows
72,5kgs x8x4

Beach Work
Hammercurls -> 24,5ers x13 / x13
Pushdowns -> 40kgs x15x3

Abdominals
Straight Leg Raises -> BW x15/x15

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 23.03.07

start : 19:15h
end : 21:00h

**all weights in kgs**

Fullsquats (5x5 + 1x8)
warmup : 55x5 / 77,5x5 / 90x3 / 112,5x2
worksets : 120x5 -> NEW PR !
backoff : 95x8

Powercleans light (6x3)
warmup : 42,5x3 / 52,5x3 / 62,5x3
Worksets : 75x3x6

Jumpshrugs (5x5)
Warmup : 82,5x5 / 115x5 / 140x5 / 157,5x5
Workset : 170x5 -> NEW PR !

Benchpresses (5x5)
Warmup : 40x5 / 52,5x5 / 62,5x3 / 77,5x2
Workset : 85x5x5

CG-Benchpress (4x8)
warmup : 55x8 / 67,5x8 / 75x8
workset : 80x8 -> NEW PR !

BW-Chins (3xfail)
BWx12 / BWx12 / BWx10

 

[petpre61]

did you try to ride every power clean into a front squat immediately? felt the difference in the racking position?

 

[Svetislav_aka_Waczlaff]

did you try to ride every power clean into a front squat immediately? felt the difference in the racking position?

yeah man - was ok with the weight, have to be faster here I think -

will take some videos of them next friday - thanks for your help !