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

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 26.03.07

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

*all weights in kgs**

Fullsquats (5x5)
warmup : 52,5x5 / 72,5x5 / 85x3 / 102,5x2
worksets : 112,5x5x5 -> NEW 5x5 PR !

Benchpress (5RM + 1x8)
Warmup : 42,5x5 / 57,5x5 / 70x3 / 85x2
Workset : 92,5x5
Backoff : 80x8

Deadlifts, conv.
warmup : 70x5 / 95x5 / 117,5x3 / 142,5x2
Worksets : 155x5

Auxiliary Work :
Incline DB’s : 27ers x12 / x12 / x11

Abdominals :
Ropecrunches : 50x15x3

Legmachines :
Extensions : 40x20 / 45x20
Legcurls : 35x20 / 40x20
Adductor : 40x20 / 45x20

warmup's main lifts a la Intermediate from Glenn Pendlay
No problems at new PR of 5x5 straight Fullsquats...

next week planned deload with only 2 trainingsdays on mon+wed with less volume and intensity followed by 4 days off for complete regeneration !

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 27.03.07

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

**all weights in kgs**

Powercleans (6x3)
warmup : Barx10 / 52,5x3 / 62,5x3 / 72,5x3
worksets : 82,5x3x6

Clean High Pulls (4x3)
Warmup : 92,5x3 / 102,5x3
Worksets : 107,5x3x4

Pushpresses (5x3)
Warmup : 32,5x5 / x / 62,5x3 / 70x1
Workset : 75x3x5
backoff : no

Pendlay-Rows (5x5)
warmup : 52,5x5 / 62,5x5
Worksets : 72,5x5x5

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 28.03.07

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

**all weights in kgs**

Fullsquats light (5x5)
warmup : Bar x10 / 42,5x5 / 55x5 / 67,5x5 / 82,5x5
worksets : 90x5x5

Inclinebench (3x5 + 3x3 + 2x8)
warmup : Bar x10 / 32,5x5 / 42,5x5 / 52,5x3 / 62,5x3
worksets : 67,5x3x3
backoff : 62,5x6 / 62,5x6

Weighted Dips (3x5 + 3x3)
Warmup : BWx10 / +20x5 / +30x5
Worksets : +35x3x3
Backoff : +25x6

Weighted Chins (5x5)
Warmup : BWx5 / +10x5
Worksets : +20x5x5

Calfraises Legpress (3x30)
Worksets : 90x30x3

Beach Work
Preachercurls -> 25 x15 / x15 / x12
Skullcrushers -> 35 x13 / x12 / x11

Abdominals
Hanging Pikes -> BW x8/x7

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 30.03.07

start : 16:15h
end : 18:00h

**all weights in kgs**

Fullsquats (5x5 + 1x8)
warmup : 55x5 / 75x5 / 92,5x3 / 115x2
worksets : 122,5x5 -> NEW PR !
backoff : 97,5x8

Powercleans light (7x3)
warmup : 52,5x3 / 62,5x3
Worksets : 75x3x7

Jumpshrugs (5x5)
Warmup : 82,5x5 / 117,5x5 / 142,5x5 / 160x5
Workset : 172,5x5 -> NEW PR !

Benchpresses (5x5)
Warmup : 40x5 / 55x5 / 65x3 / 80x2
Workset : 87,5x5x5

OH-Press (5x5)
warmup : 25x5 / 35x5 / 42,5x3 / 50x2
workset : 55x3

Beach-Work
BW-Chins (3xfail)
BWx12 / BWx12 / BWx11

Pushdowns Rope (3x15)
35x3x15

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 02.04.07

start : 16:00h
end : 17:40h

**all weights in kgs**

Fullsquats (5x5)
warmup : 52,5x5 / 72,5x5 / 87,5x3 / 105x2
worksets : 115x5 / x4x4

Benchpress (5RM + 1x8)
Warmup : 42,5x5 / 57,5x5 / 72,5x3 / 87,5x2
Workset : 95x4
Backoff : 80x8

Deadlifts, conv. (3RM)
warmup : 72,5x5 / 102,5x5 / 122,5x3 / 152,5x2
Worksets : 165x3

Auxiliary Work :
Incline DB’s : 27ers x14 / x12 / x11

Abdominals :
Ropecrunches : 50x15x3

Legmachines :
Extensions : 40x20 / 45x20
Legcurls : 35x20 / 40x20
Adductor : 40x20 / 45x20

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 03.04.07

start : 18:45h
end : 20:20h

**all weights in kgs**

Powercleans (7x3)
warmup : Barx10 / 52,5x3 / 62,5x3 / 72,5x3
worksets : 82,5x3x7

Clean High Pulls (4x3)
Warmup : 95x3 / 105x3
Worksets : 110x3x4

Pushpresses (5x3)
Warmup : 42,5x5 / 52,5x3 / 62,5x2 / 72,5x1
Workset : 77,5x2x5
backoff : 62,5x8

Pendlay-Rows (5x5)
warmup : 52,5x5 / 62,5x5
Worksets : 75x5x5

 

[HiDnGoD]

Nice work.

 

[Svetislav_aka_Waczlaff]

THANKS MAN and it goes on !!!

Wednesday (Light Day) 04.03.07

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

**all weights in kgs**

Fullsquats light (5x5)
warmup : Bar x10 / 42,5x5 / 55x5 / 67,5x5 / 82,5x5
worksets : 92,5x5x5

Inclinebench (3x5 + 3x3 + 2x8)
warmup : Bar x10 / 32,5x5 / 42,5x5 / 52,5x3 / 62,5x3
worksets : 67,5x3x3
backoff : 62,5x6 / 62,5x6

Weighted Dips (3x5 + 3x3)
Warmup : BWx10 / +15x5 / +25x5
Worksets : +30x5x3

Weighted Chins (5x5)
Warmup : BWx5 / +10x5
Worksets : +21,25x5x5

Beach Work
Skullcrushers -> 35 x14 / x12

No training from April 5th to 9th so at all 5 days rest - afterwards will increase the intensity at squats and benches to 3RM and 3x3

 

[Svetislav_aka_Waczlaff]

video from March 30th
fullsquats 122,5x5 -> http://www.youtube.com/watch?v=qsmkOq_Ue44
jumpshrugs 172,5x5 -> http://www.youtube.com/watch?v=ruKwpJF7bo8

video from April 2nd
Deadlifts 165kgs x 3 -> http://www.youtube.com/watch?v=vlGz27SvB98

 

[al420]

last 2 reps on the jumps shrugs were WAY better than the first few. Try to JUMP ...really jump, leave the ground brotha....

Good work - keep at it. Your getting stronger by the day!