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

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 17.10.06

Tuesday (Light Day) 17.10.06

start : 18:15h
end : 19:45h

at beginning I felt taxed because of the heavy deadlifts yesterday but the powercleans were ok and warmed me really up, that also the High Pulls don't stressed me...

**All weights in KGS**

Powercleans : 60x5 / 65x5 / 72,5x5 / 77,5x3 / 80x3 / 82,5x3

Clean High Pulls : 102,5x3 / 110x3 / 117,5x3 / 125x3

Pushpresses : 42,5x5 / 47,5x5 / 52,5x5 / 57,5x3 / 57,5x3 / 57,5x3 / 57,5x3 / 57,5x3 / 50x8 / 50x8

Weighted Chins : +12,5x8 / +12,5x8 / +20x5 / +20x5
Next week I will switch over to 3x8 or 5RM

 

[carlsuen]

wow bro.. after looking at all those workouts.. my god.. that volume would kill me! i don't really know about ur lifting back ground so u might be really conditioned for this.. hats off man..

and i think the reason u failed on ur 5th rep on squats is that u started off to heavy.. at 100kg? wow.. do u have any more warmups prior to it? maybe start lighter.. and the last set might not be to hard.. but that's just how i'd do it..

 

[Svetislav_aka_Waczlaff]

hey bro.. of course hard but until it works and progress is presented I won't change it - but normaly after two or three weeks I am too tired to continue and defintely have to deload one week with only three days of training and lower volume- ....and comeback as stronger as ever
before I looked in this forum and all these fantastic 5x5 stuff at beginning of this year, I only trained 3 years this Bodybuilding/Fitness-Sh** - also very high volume, short rests, dropped sets ect ect ect - but the only advantage of the bb-volume and short rests that I was in very good condition and fitness but not really strong but high volume is 'normal' for me and I love it ...

my squats were pyramided upto the record-set at 117,5 kgs x 5, - beginning at 77,5kgs and then going upwards with 10kgs each set to 87,5x5, 97,5x5 and 107,5x5
I really think that the two HIIT Intervall Session on the weekend were the problem, this weekend I will only doing one session at saturday morning - but when I will
also f** up then on monday I will decrease the reps at the 3rd and 4th warmup sets from 5reps to 2or3... then it should work again.. we'll see

But what do you guys think, missed the 117,5x5 on monday - next friday should I repeat the 117,5x3 or nevertheless going up to 120x3 .... ?? (the 117,5x3 last friday seemed to be 'easy' for me, so normally no reason to maintain, or.... )

 

[BiggT]

This can be a very individual thing. If it were me, I'd try 117.5 x5 on Fri, then hit it again for 5 on Mon, then put it behind you and hit 120x3 next Fri.

 

[Svetislav_aka_Waczlaff]

good idea... ! I will plan it like this !!

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 18.10.06

Wednesday (Light Day) 18.10.06

start : 19:20h
end : 20:55h

Bodyweight this morning : 82,1 kgs
(eat appr. 3000-3500 kcal per day lots of proteins, carbs only before and after the training
- for me this is enough to maintain my bodyweight and gain bit lean body mass - one day per week,
usually the sunday (off-day) I eat a bit more appr. 4000)

**All Weights in KGS**

Frontsquats : 60x5 / 70x5 / 75x5 / 82,5x3 / 87,5x3 / 92,5x3

Good Mornings : 40x8 / 50x8 / 55x8 / 60x8
rehab for my lower back of these hard mon+tues sessions

Incline Bench : 42,5x5 / 47,5x5/ 52,5x5 / 57,5x3 / 57,5x3 / 57,5x3 / 50x8 / 50x8
felt not good here... seemed to be the only disadvantage of this program - three days hard pressing movements in a row... my incline have to suffer from it....

Weighted Dips : BWx10 / +20x8 / +22,5x5 / +22,5x5 / +27,5x3
yeeaah - this worked - i love the dips and btw an new PR at +27,5kgs x 3 reps

EZ-Curls stand. : 35x12 / 35x12 / 35x12

Pushdowns Rope : 35x12 / 35x12

at all satisfied with my performances the last three days except the Squats on Monday - but I have the chance to correct them on Friday....

 

[Lesaman69]

I'm not Svets, so I can't answer for him.....but he has been training like this consistently for months on end, he doesn't change rhis methods any, just unloads a little and gears up for another run.

No, it doesn´t look like unloading and the following loading. It´s looking like an unsystematic jumping between some programs. I have the impression that he doesn´t knows what he is doing, or what is working. His only intention is to follow some programs that have the names starr, pendlay or madcow on it, because it´s trendy. The principles behind it, in my humble opinion, weren´t understood. I also get the impression that he justs wants to show the forum all the fancy schmanzi stuff he read about some 5x5 routines. What´s up next, after that log? Westside, or Renegade Training? Max-Stim-X-reps, or Starr´s 4 way split? Sweatislove, I give you the best advice you can get, look what´s behind the programs. I don´t think you know what you are doing, or do you know why you do deadlifts in a Starr program?

 

[BiggT]

No, it doesn´t look like unloading and the following loading. It´s looking like an unsystematic jumping between some programs. I have the impression that he doesn´t knows what he is doing, or what is working. His only intention is to follow some programs that have the names starr, pendlay or madcow on it, because it´s trendy. The principles behind it, in my humble opinion, weren´t understood. I also get the impression that he justs wants to show the forum all the fancy schmanzi stuff he read about some 5x5 routines. What´s up next, after that log? Westside, or Renegade Training? Max-Stim-X-reps, or Starr´s 4 way split? Sweatislove, I give you the best advice you can get, look what´s behind the programs. I don´t think you know what you are doing, or do you know why you do deadlifts in a Starr program?

Actually, it does look like loading/unloading to me....there is no right or wrong way to do it, and he has made consistent progress... this layout illustrates knowing what is behind the program and tweaking it to suit individual needs. I'd say the fact that he isn't using the Excel spreadsheet for progression and that he isn't loading/unloading as per the articles on this site shows he has a pretty good grasp on training. He has another journal on here with the exact same approach that dates back over several months of training.

The reason you do deads on this type of program is not the same reason somebody does them with beginner/linear or intermediate generic template floating around on the net (because they don't know how to clean).

MWF is a squat, a pull, and a press and some extra work if the trainee can handle the volume. Tues is an 'extra' day to squat and press if it can be handled. The guy has been training like this for the past 5 or 6 months and made good progress.

The way the program was originally illustrated by Starr calls to alternate deadlifts with cleans/clean pulls on Mon and do power snatches, snatch pulls, and chins on Tues.....the slight modification is deading every Mon and doing cleans/clean pulls on Tues, if you can handle it and progress, why the hell not? The deadlift drives up raw pulling power and the quick lifts improve athleticism.

 

[Svetislav_aka_Waczlaff]

at the moment I am in the 'loading phase' - it is of course high volume and can be handled by me only for two to three weeks after definitely needed a week with lower volume. This deload week isn't noted here at the moment, then will only train the mo-we-fr and no deadlifts or iso-work, you will see it when you follow the log, I will create this deload week on my own and what I'll done then depends on how I feel.....

The reason that I substitude the snatches on the tuesday with powercleans is because of my shoulder injury (dislocation) - never ever done any snatches and think it could dislocate again by doing them....

love weightlifting and this training but don't have a trainer in the gym so I have learn all on myself & wanted to train with effective programs...
when I started to train with these 5x5 Stuff beginning of this year I see very good progress - also with this template I train with now.... what is wrong to make progress, isn't it the right way, what is it what I don't understand when I making progress - where is the mistake performing this program ?? When progress stalled I have to check other 5x5 stuff....

conc. deadlift and Bill Starr : The reason that in Bill Starr's Programm the Athlethes don't perform the deadlift is only to avoid lower back injuries and problems with their football (see in Strongest Shall Survive) , me personally don't play football - only lift weights and defintely wanted to do the deadlifts, so that's no problem, also Starr hisself do the deadlifts and in his carreer hold the record with 666 lbs in his area.......

Right, BiggT - don't using an Excel Sheet, after every session I checked what I have done, plan exactly the next day, where can I set the records in the next session, it's the target to break new records every time for me...

lesaman (switching from german into netherlands - "Ich am German" haha... you are really not....) - in your words I see that you feel personally offended (also when kidding my nik) when I noted this log, but really don't understand why you are angry about .... show me your training, tell me what to make better, give me some advices, lets make conversation - if you can't tell me other things like you mentioned (it's all very well to say how false all is) and that I don't understand it you could also ignore my log... maybe you should ask yourself what is wrong with you and what for a character is behind your own person....that you are a really expert in weightlifting I see in your post with the "Javorex Complexes" doing supersets upright row, neckpress and side lateral cable raises to absolute failure - you are of course not really believeable telling me to look behind starr programms....cheers !

Wacz....

 

[carlsuen]

svetislav.. the way u speak remind me of someone.. master jedi YODA! only german.. hehe..

but i do agree with u and biggt on ur understanding... which u cleared up too when u told me u were used to this kind of volume and training.. a person who doesn't know what they are doing would most probably not even know how to put together a program like that to suit them..

so chill it lesaman..