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

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 27.10.06

Friday (Medium Day) 27.10.06

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

**all weights in kgs**

Fullsquats : 87,5x5 / 97,5x5 / 107,5x5 / 115x3 / 120x3 / 102,5x8

Benchpress : 67,5x8 / 72,5x8 / 77,5x8 / 82,5x7 / 90x2 / 90x2
failed again as last week at 82,5x8 - next week I will decrease the ramping weight for intervalls with 7,5kgs

BB-Rows : 65x5 / 75x5 / 85x5 / 95x5x5
was on fire at rowing don't know why but normally 90kgs x5x5 was planned but tried the 95kgs at first how it work and
it worked so well that I stay for five Fivers...

Powershrugs : 97,x5x5 / 115x5 / 130x5 / 145x5 / 162,x5 / 180x5

Militarypress : 40x9 / 40x9 / 40x9

Hanging Pikes : 9 / 8 / 8 / 8

BW-Chins : 12 / 12 / 12

Saturday I've done HIIT on the treadmill, 3min light jogging (7-7,5km/h) + 1minute of sprint (17-20km/h) for 7 Intervalls, 28minutes
Sunday I was also running, 10km run in 51minutes..... so a hard 'cardio' weekend but besides the cardio I sleep about 10hours
both days and only relax the days beside the runs so i feel very very good this monday morning and ready for the heavy (volume
monday) for what is planned a new record in squats (120kgsx5) , 5x5 benches straight weight at 85kgs and 4x8deadlifts upto 145/150
i am not sure at the moment...

Bodyweight on Saturday morning : 81,8 kgs

 

[BiggT]

A 10K run is no joke....and 51 minutes is a damn GOOD time for a non-runner.

 

[PWTurbofan]

A 10K run is no joke....and 51 minutes is a damn GOOD time for a non-runner.

Averaging just over 8min/mile...That's awesome work!

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 30.10.06

5-6 times a year I started with my girlfriend at a 10 or 5km run (she's is very good runner) for me it's training for my endurance and healthy no competition but it's good to fight
against yourself at the run - 10km are a long distance, and when I run with them I want to finish in a good time - only target here to finish the 10km in 49:?? min and the 5km in 19:?? ... maybe next year...
but more import is lifting as you know and yesterday I trained :

Monday (Heavy Day) 30.10.06

start : 19:15h
end : 21:30h

**all weights in kgs**

Fullsquats : 75x5 / 85x5 / 100x5 / 110x5 / 120x5 / 105x7
yeah - new PR !!! (wasn't sure because of the 10km on sunday but it work...!)

Benchpress : 60x5 / 70x5 / 80x5 / 85x5x5
some loading at bench - because of the volume don't do the backoffset

Deadlift : 100x8 / 115x8 / 130x8 / 145x8
no probs but I like it more to do less heavier reps

Incline DB's : 20ers x12 / 20ers x12 / 20ers x12

Hanging Pikes : 9 / 8 / 8
Rope Crunches : 40x20 / 45x20

took a shower, went home, eat a bit and slept about 7 hours and I feel fit this morning for the next session this evening, the first light one this week...

grreetss....Waczcz

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 31.10.06

Tuesday (Light Day) 31.10.06

start : 18.45h
end : 20.00h

**all weights in kgs**

Powercleans : 50x5 / 60x5 / 70x5 / 80x3 / 82,5x3x3
this was ok but I have to check and train my technique - the second
part of the powerclean is going not so well...

Clean High Pulls : 100x3 / 105x3 / 110x3 / 115x3

Pushpresses : 40x5 / 45x5 / 52,5x5 / 57,5x3 / 60x3 / 62,5x3x3 / 52,5x8

Weighted Chins : +10x5 / +15x5 / +17,5x5 / +20x5 / +22,5x5

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 01.11.06

Wednesday (Light Day) 01.11.06

Start : 16.20h
End : 17:40h
started earlier in the afternoon

bodyweight Nov 2nd in the morning : 81,6 kgs

**all weight in kgs**

Frontsquats : 60x5 / 70x5 / 80x5 / 90x3 / 92,5x3 / 95x3

Inclinebench : 40x5 / 45x5 / 52,5x5 / 57,5x5 / 57,5x4 / 57,5x4 / 57,5x5 / 57,5x4 / 50x7

Good Mornings : 45x8 / 50x8 / 55x8 / 60x8

Weighted Dips : BWx10 / +20x8 / +25x5 / +27,5x5 / +32,5x3

EZ-Curls, stand : 37,5x10 / 37,5x10 / 37,5x10

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 03.11.06

Friday (Medium Day) 03.11.06

start : 18:30h
end : 20:45h

**all weights in kgs**

Bodyweight : 82,8kgs

Fullsquats : 85x5 / 97,5x5 / 110x5 / 117,5x3 / 122,5x3 / 105x7
new PR for Squats !!!

Benchpress : 57,5x8 / 67,5x8 / 75x8 / 82,5x8 / 90x2 / 92,5x2
reduce the ramped weights... and... it works... 82,5x8 = new PR for 'eighters'

BB-Rows : 50x5 / 67,5x5 / 77,5x5 / 87,5x5 / 97,5x4x3
will alternate the BB-Rows every other week with Pendlay Rows and less weight

Militarypresses : 30x5 / 35x5 / 40x5 / 45x5 / 50x5

Powershrugs : 90x5 / 110x5 / 127,5x5 / 145x5 / 165x5 / 182,5x5
my traps grow and grow and grow... but there were also some deadlifts and powercleans the hole weeks...

BW-Chins : 3x12

Saturday I've done a HIIT Session on the treadmill, one minute 18-20km/h followed by
two minutes light jogging at 6,5-7km/h for at all 25minutes

Feel very good this monday morning after two days recovery from lifting ! Today it's the heavy day -
want to deadlift the 165x5 and bench the 95kgs x3 - we'll see what happen...

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 06.11.06

Monday (Heavy Day) 06.10.06

Start : 19:00
End : 21:00

**all weights in kgs**

Fullsquats : 50x5 / 85x5 / 97,5x5 / 110x5 / 122,5x5
yeah, new PR - hope that the weekly recording will continue a couple of weeks, but the fivers here work good, not easy but it was also not a hard challenge, so I think the friday session 125x3 should work as well !

Benchpresses : 50x5 / 65x5 / 75x5 / 85x3 / 90x3 / 95x2 / 80x8
This is also a new PR but nevertheless I was a bit disappointed because I hope to get the triple here at 95kgs. But I am sure that my (first) target benching the 100kgs for 1 rep this year maybe could be reached at beginning of december.My weak point is in the middle of the concentric phase so I think to do also some board presses to strength the middle and superior part of the bench.

Deadlifts : 60x5 / 115x5 / 132,5x5 / 147,5x5 / 165x5
New PR - was good, but the hardest challenge against the weight this day ! Next week try to lift 170kgs x3...

Incline DB's : 22,ers x12 / x12 / x9

Hanging Pikes : BW x8 / x7 / x7

I gained one kgs (BW yesterday 82,9 kgs @177cm- and gaining weight is not that what I wanted, but ate a lot of shiit the whole weekend like cake, doener kebap, a kilo of pork neck and a hole croque)
so, will only eat low carb this week till friday evening, every day appr. 2.500-2.800 cals.... will check my weight next saturday where it should be set back to 81,5 - 82,0 kgs

greets, Svetislove

 

[PWTurbofan]

Re: Monday (Heavy Day) 06.11.06

Monday (Heavy Day) 06.10.06

Start : 19:00
End : 21:00

**all weights in kgs**

Fullsquats : 50x5 / 85x5 / 97,5x5 / 110x5 / 122,5x5
yeah, new PR - hope that the weekly recording will continue a couple of weeks, but the fivers here work good, not easy but it was also not a hard challenge, so I think the friday session 125x3 should work as well !

Benchpresses : 50x5 / 65x5 / 75x5 / 85x3 / 90x3 / 95x2 / 80x8
This is also a new PR but nevertheless I was a bit disappointed because I hope to get the triple here at 95kgs. But I am sure that my (first) target benching the 100kgs for 1 rep this year maybe could be reached at beginning of december.My weak point is in the middle of the concentric phase so I think to do also some board presses to strength the middle and superior part of the bench.

Deadlifts : 60x5 / 115x5 / 132,5x5 / 147,5x5 / 165x5
New PR - was good, but the hardest challenge against the weight this day ! Next week try to lift 170kgs x3...

Incline DB's : 22,ers x12 / x12 / x9

Hanging Pikes : BW x8 / x7 / x7

I gained one kgs (BW yesterday 82,9 kgs @177cm- and gaining weight is not that what I wanted, but ate a lot of shiit the whole weekend like cake, doener kebap, a kilo of pork neck and a hole croque)
so, will only eat low carb this week till friday evening, every day appr. 2.500-2.800 cals.... will check my weight next saturday where it should be set back to 81,5 - 82,0 kgs

greets, Svetislove

Makin real good progress buddy! You'll hit the 100x1 for bench by December for sure. By end of the year, I reckon you'll get at least 100x3 on this too...you still got two months

I wouldn't worry too much about your food binge last weekend; with two hour sessions like these PLUS your cardio, it suprises the hell out of me that you're still maintaining your weight and gaining strength like you have been.

Nice work.

 

[Svetislav_aka_Waczlaff]

Re: Monday (Heavy Day) 06.11.06

Makin real good progress buddy! You'll hit the 100x1 for bench by December for sure. By end of the year, I reckon you'll get at least 100x3 on this too...you still got two months

I wouldn't worry too much about your food binge last weekend; with two hour sessions like these PLUS your cardio, it suprises the hell out of me that you're still maintaining your weight and gaining strength like you have been.

Nice work.

Thanks man !!! yeah also beeing satisfied about the progress but of course make a good hard job the last weeks... nevertheless these weights are nothing for others here in the forum but after my two hard shoulder injuries this year, it is a lot for me... !!
Unfortunately I have no problems with gaining weight, also when I train very hard and lift 4 times a week ever 1,5-2hours plus one session of HIIT 30min on an extraday although I only eat max. 3,500 kcals per day !
Could also be that I stopp the muslces to grow here but I want to stay in the 82kgs class only to increase my strength which is definitely not enough at the moment for my weight !

greets Svetlaff aka Waczislav