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

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 20.10.06

Friday (Medium Day) 20.10.06

Start : 19.15h
End : 20.50h

**all weights in KGS**

Fullsquats : 75x5 / 85x5/ 97,5x5/ 107,5x5 / 117,5x5 / 102,5x8
-> yeah I got it, new PR, and the last rep was definitely easier than the 4th on monday where I failed....

Benchpress : 67,5x8 / 72,5x8 / 77,5x8 / 82,5x7 / 90x2 / 90x2

BB-Rows : 70x5 / 75x5 / 82,5x5 / 87,5x5x5 (this worked very good!!)

Militarypress : 40x8 / 40x8 / 40x8 (no more power in my shoulders...)

Powershrugs : 95x5 / 112,5x5 / 127,5x5 / 145x5 / 160x5 / 177,5x5 (yeah, i love these powershrugs)

Hammercurls : 20ers x12 / 22,5ers x12 / 22,5ers x12

on saturday I've done one session of HIIT on the treadmill, 2minutes of 7km/h alternate with 1minute of 19km/h - 7 intervalls, at all 21minutes...

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 23.10.06

Monday (Heavy Day) 23.10.06

start : 19:40h
end : 21:30h

**all weights in KGs**

Fullsquats : 75x5 / 85x5 / 97,5x / 107,5x5 / 117,5x5 / 102,5x8
Hit 5RM PR again - now I have to go to New PR on Friday which should be the 120kgs as heavy triple

Benchpress : 65x5 / 75x5 / 82,5x5 / 87,5x3 / 90x3 / 92,5x2 / 80x8 / 80x8
new pr for double @benchpress - target to press the 100kgs come closer....

Deadlifts : 115x5 / 130x5 / 145x3 / 155x3 / 165x3
no probs but will be a long way for a 200kgs Single....

Incline DB's : 35ers x 15 / 40ers x 15 / 40ers x 15

don't have time to work for my abs, hanging pikes and rope crunches will be changed to this tuesday....

 

[PWTurbofan]

Holy shit...two-hour sessions like this would kill me. Good job bro!

Do you do cardio with this routine or not at all?

 

[Svetislav_aka_Waczlaff]

...

right, bro, thanks - every monday a good 'start' into the week

but seriously, on monday I am on fire and motivated because of 2 days off weightlifting at the weekend, and of course the monday sessions are really hard but I love them !!

do HIIT Intervall on the treadmill, about appr. 25minutes, 2-3minutes light jogging and one minute sprinting, every saturday and sometimes on thursday or on sunday, but normally more than 1 session of HIIT is too much @4 times of lifting a week..

what about you - give this program a try !??

greets Svet !!

 

[PWTurbofan]

Re: ...

right, bro, thanks - every monday a good 'start' into the week

but seriously, on monday I am on fire and motivated because of 2 days off weightlifting at the weekend, and of course the monday sessions are really hard but I love them !!

do HIIT Intervall on the treadmill, about appr. 25minutes, 2-3minutes light jogging and one minute sprinting, every saturday and sometimes on thursday or on sunday, but normally more than 1 session of HIIT is too much @4 times of lifting a week..

what about you - give this program a try !??

greets Svet !!

No way bro - i'm currently at 70-75 mins, 4-5x/week plus cardio (20mi walking, 10mi running ew) and this is already kicking my fookin' arse! I'm lookin to size up now, hoping to put on another 10lbs of lean muscle, and I'm thinkin this is gonna probably take me another 10-12 mos.

Have you adjusted your diet since starting this program? I'm assuming you must take in a boatload more calories?

 

[Svetislav_aka_Waczlaff]

Re: ...

No way bro - i'm currently at 70-75 mins, 4-5x/week plus cardio (20mi walking, 10mi running ew) and this is already kicking my fookin' arse! I'm lookin to size up now, hoping to put on another 10lbs of lean muscle, and I'm thinkin this is gonna probably take me another 10-12 mos.
Have you adjusted your diet since starting this program? I'm assuming you must take in a boatload more calories?

but bro your training seemed also not to be very easy
think this is a very good template for gaining lean body mass and strength !!

Don't adjusted my diet because normally I always train with high volume... I am 1,78 and 82-83kgs at the moment... Eat normally appr. 3.000 kcals per day, at the weekend on one day I increase and go higher but think never higher than 4.500kcals... over the years I am defintely not satisfied with my strength performances but my body is ok and bodyfat is relativ low, loose some time doing bb-shit before I try the 5x5 and strength stuff, which I really love to train and which in my opinion is very effective (for me as a natural lifter)

---

yesterday I train, it was the first light Day this week, Tuesday, 24.10.06 :

start : 18:00h
end : 19:25h

**all weights in kgs**

Powercleans : 60x5 / 70x5 / 75x3 / 80x3 / 82,5x3 / 85x2
new pr at powercleans

Clean High Pulls : 95x3 / 100x3 / 105x3 / 110x3
reduce the weight to give my lower back more time to recover this week....

Pushpresses : 40x5 / 50x5 / 55x5 / 60x3x5

Weighted Chins : +12,5x8 / +12,5x8 / 12,5x8

this morning felt better than ever - normally planned to deload next week but this option is cancelled, next week will also going to new pr's

greets Wacz-allaff

 

[PWTurbofan]

No doubt, bro. It's been working well for me, and I'm pretty happy with the results to-date.

Have you lost weight since starting this program? 3000 calories doesn't seem like its enough to sustain your weight at this intensity??? I was running 4000 cals and am trying to bump closer to 5000 since my weight has pretty much remained stable over the past two months (178-179, and I'm 5'8).

 

[Svetislav_aka_Waczlaff]

that sounds good - possible to have a look to your log in the net ?

don't lost weight, maintain my BW appr. 80-83kgs for years with these cals

but after I started with real weighttraining and good programms, low reps and high frequence (beginning of 2006), some people in the gmy told me that I have gain obviously a lot of muscles although my bodyweight never changed - seemed that with this way it's possible for me to gain lean body mass without fat -but in a very very slow way- but for me ok cause this weight is enough for me at 177cm !
but think would I eat lot more every day, let it be around 4-5000 I would def. go up to 90kgs bodyweight with this training, I am sure...

 

[PWTurbofan]

that sounds good - possible to have a look to your log in the net ?

don't lost weight, maintain my BW appr. 80-83kgs for years with these cals

but after I started with real weighttraining and good programms, low reps and high frequence (beginning of 2006), some people in the gmy told me that I have gain obviously a lot of muscles although my bodyweight never changed - seemed that with this way it's possible for me to gain lean body mass without fat -but in a very very slow way- but for me ok cause this weight is enough for me at 177cm !
but think would I eat lot more every day, let it be around 4-5000 I would def. go up to 90kgs bodyweight with this training, I am sure...

Ha...my training log consists of a three-ring binder with a bunch of dirty, sweat-stained pages Don't want to hijack ur thread, but basically i have the following split:

Day 1: Chest/Tri/Bi/Abs - 8 lifts, 3 sets each. Abs = 30 reps per set; Other = Set 1 = 10-12 reps; Set 2 = 8-10 reps; Set 3 = 4-6 reps

Day 2: Cardio - 5 miles, treadmill, 0% incline, 8 min/mile

Day 3: Legs/Delts - 7 lifts, 3 sets each. Set 1 = 10-12 reps; 2 = 8-10 reps; 3 = 4-6 reps

Day 4: Chest/Tri/Forearm - 7 lifts, 3 sets each. Set 1 = 10-12 reps; 2 = 8-10 reps; 3 = 4-6 reps

Day 5: Cardio - 5 miles, treadmill, 0% incline, 8 min/mile

Day 6: Back/Bi/Obliques - 6 lifts, 3 sets each. Set 1 = 10-12 reps; 2 = 8-10 reps; 3 = 4-6 reps

Day 7: Chest/Tri/Bi/Abs - 8 lifts, 3 sets each. Abs = 30 reps per set; Other = Set 1 = 10-12 reps; Set 2 = 8-10 reps; Set 3 = 4-6 reps

I also walk to/from work 5 days/week - 4mi each way - 20mi total

This routine, at least for the past two months, has maintained my weight but I've definitely improved my lean muscle/fat proportions.

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 25.10.06

no probs bro, seemed to be a 'normal' bb-split, one musclegroup per week... you say you maintain your weight the past two months, also maitain your weights at training ? Then it is time to check high frequence 5x5 stuff, give it a try, also when you want to gain some weight, you tell me, haven't you ??

yesterday I trained 'light' :

Wednesday (Light Day) 25.10.06

Start : 18:40h
End : 19:45h

**all weights in KGS**

Frontsquats : 60x5 / 70x5 / 80x5 / 85x3 / 90x3 / 95x3
great, could be a new favorite exercise !!

Inclinebench : 40x5 / 50x5 / 55x5 / 60x3 / 62,5x3 / 62,5x3 / 52,5x8 / 52,5x8

Good Mornings : 40x8 / 50x8 / 55x8 / 60x8

Weighted Dips : BWx12 / +20x8 / +25x5 / +25x5 / +30x3
these were very very hard, especially the 2x fivers and the triple was very close to failure - next week will only increase the triple upto 32,5kgs...

This week I only concentrate on the basics, so no iso's like abs-, arms, legmachines.... think this
was a good decision because feel great today after three days of good work, also sleep very good
last night about 8,5 hours....

Today there will be off off off and I plan to buy some pounds of steaks for the evening

greets !