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***Wacz's Journey from Fall into Hell*** A Trainingslog
- Thread starter Svetislav_aka_Waczlaff
- Start date
Svetislav_aka_Waczlaff
New member
Tuesday (Light Day) 07.11.06
wonders me that you can't deadlift more as you squat, isn't that normal ? For me the Deadlift is easier than the squat... but hope that your ass really goes to gras, bro, does it... ?!?
don't think that 'eating' is the solution... correct and hard training is the answer, man... When you stalled at 5x5 you should train your lifts in a rep range from 1-3 to increase your strength, after that you can go back the 5ers and alternate every week as I do, you see in my log, at the moment it work...
It is clear that when your Bodyweight is in the 'normal' region, you can't lift so much as a lifter who weights 20-50kgs more than you but for me the 'relative strength' is the point at issue where you can compare these lifters in different weight classes.....
yesterday I trained, Bodyweight this morning, 82,2 kgs, weight going back half a kgs, ate very clean the last two days and will stay with it till weekend....
Tuesday (Light Day) 07.11.06[/B]
Start : 19:15h
End : 20:30h
**all weights in KGS**
Powercleans : 50x5 / 60x5 / 65x5 / 72,5x5 / 80x5
Go back from triples to the 5x5 and it worked well !
Clean High Pulls : 102,5x3 / 110x3 / 117,5x3 / 125x3
the last set was too high, will reset the weight next week back and start first set +10kgs 4th PC upto +25 of 4th PC
Pushpresses : 30x5 / 45x5 / 52,5x5 / 60x3 / 62,5x3 / 65x3x3 / 55x7
New PR at Pushpresses !!!
Weighted Chins : +15x8 / +15x8 / +15x8
Tuesday is of course the lightest of all four sessions of the week - today evening comes the second light unit but this is a little bit harder than yesterday
because of frontsquats, inclinebench and weighted dips (yeah love them!!!) .. today I am very motivated, don't know what happen, but sleep very good the last
two nights, so will add some arm- and ab work this evening !
greets Waczallan....
wonders me that you can't deadlift more as you squat, isn't that normal ? For me the Deadlift is easier than the squat... but hope that your ass really goes to gras, bro, does it... ?!?
don't think that 'eating' is the solution... correct and hard training is the answer, man... When you stalled at 5x5 you should train your lifts in a rep range from 1-3 to increase your strength, after that you can go back the 5ers and alternate every week as I do, you see in my log, at the moment it work...
It is clear that when your Bodyweight is in the 'normal' region, you can't lift so much as a lifter who weights 20-50kgs more than you but for me the 'relative strength' is the point at issue where you can compare these lifters in different weight classes.....
yesterday I trained, Bodyweight this morning, 82,2 kgs, weight going back half a kgs, ate very clean the last two days and will stay with it till weekend....
Tuesday (Light Day) 07.11.06[/B]
Start : 19:15h
End : 20:30h
**all weights in KGS**
Powercleans : 50x5 / 60x5 / 65x5 / 72,5x5 / 80x5
Go back from triples to the 5x5 and it worked well !
Clean High Pulls : 102,5x3 / 110x3 / 117,5x3 / 125x3
the last set was too high, will reset the weight next week back and start first set +10kgs 4th PC upto +25 of 4th PC
Pushpresses : 30x5 / 45x5 / 52,5x5 / 60x3 / 62,5x3 / 65x3x3 / 55x7
New PR at Pushpresses !!!
Weighted Chins : +15x8 / +15x8 / +15x8
Tuesday is of course the lightest of all four sessions of the week - today evening comes the second light unit but this is a little bit harder than yesterday
because of frontsquats, inclinebench and weighted dips (yeah love them!!!) .. today I am very motivated, don't know what happen, but sleep very good the last
two nights, so will add some arm- and ab work this evening !
greets Waczallan....
Svetislav_aka_Waczlaff
New member
Wednesday (Light Day) 08.11.06
Wednesday (Light Day) 08.11.06
(Bodyweight this morning : 82,4 kgs)
Start : 19:00h
End : 21:00h
**all weights in kgs**
Frontsquats : 35x5 / 67,5x5 / 77,5x5 / 87,5x3 / 92,5x3 / 97,5x3
new PR !
Inclinebench : 30x5 / 45x5 / 52,5x5 / 57,5x3 / 62,5x3 / 65x3 / 55x8 / 55x8
new PR but I am sure that there is more potential but shoulder are not at 100% after two days of heavy bench and pushpresses !
Weighted Hypers : +15 x8 / +20x8 / +22,5x8 / +25x8
Alternate them with Good Mornings this week
Weighted Dips : BWx10 / +22,5x8 / +25x5 / +27,5x5 / +32,5x3
my triceps exploded hehe - I love these dips.... !!! new pr !!
Rope Crunches : 42,5x20x3
EZ-Curls stand. : 35x12 / 37,5x12
Pushdowns Rope : 35x12 / 37,5x12
+ 4sets of Rotator-Work !!
Today evening I don't want to be lazy !!! - I've plan a HIIT-Session on the treadmill appr. 30minutes....
greets, Svets !
Wednesday (Light Day) 08.11.06
(Bodyweight this morning : 82,4 kgs)
Start : 19:00h
End : 21:00h
**all weights in kgs**
Frontsquats : 35x5 / 67,5x5 / 77,5x5 / 87,5x3 / 92,5x3 / 97,5x3
new PR !
Inclinebench : 30x5 / 45x5 / 52,5x5 / 57,5x3 / 62,5x3 / 65x3 / 55x8 / 55x8
new PR but I am sure that there is more potential but shoulder are not at 100% after two days of heavy bench and pushpresses !
Weighted Hypers : +15 x8 / +20x8 / +22,5x8 / +25x8
Alternate them with Good Mornings this week
Weighted Dips : BWx10 / +22,5x8 / +25x5 / +27,5x5 / +32,5x3
my triceps exploded hehe - I love these dips.... !!! new pr !!
Rope Crunches : 42,5x20x3
EZ-Curls stand. : 35x12 / 37,5x12
Pushdowns Rope : 35x12 / 37,5x12
+ 4sets of Rotator-Work !!
Today evening I don't want to be lazy !!! - I've plan a HIIT-Session on the treadmill appr. 30minutes....
greets, Svets !
Re: Tuesday (Light Day) 07.11.06
my deads and squat are very close to each other.. both are around 120kg.. deadlift is a much harder lift to me than the squat.. as i don't think i'm designed to pull at all..
plus the fact that i don't have a clean and proper diet.. i just eat whatever i see.. i rarely prepare my food, and that's y i don't make much progress.. but it's all in my learning process.. i'm still learning alot at this stage.. trying to perfect my form..
but anyway, great job so far!
Svetislav_aka_Waczlaff said:
my deads and squat are very close to each other.. both are around 120kg.. deadlift is a much harder lift to me than the squat.. as i don't think i'm designed to pull at all..
plus the fact that i don't have a clean and proper diet.. i just eat whatever i see.. i rarely prepare my food, and that's y i don't make much progress.. but it's all in my learning process.. i'm still learning alot at this stage.. trying to perfect my form..
but anyway, great job so far!
Svetislav_aka_Waczlaff
New member
Friday (Medium Day) 10.11.2006
and to whom it may concern... trained last friday...
Friday (Medium Day) 10.11.06
Start : 18:30h
End : 20:15h
**all weights in kgs**
bodyweight : 81,6 kgs
Fullsquats : 87,5x5 / 100x5 / 112,5x5 / 120x3 / 125x2 / 105x8
only did two reps at the record set because after the second rep - which were performed good- feel in my left thigh a feeling like a coming strain or convulsion so I though better to break up... have to repeat the squats coming week....
Benchpress : 60x8 / 67,5x8 / 77,5x8 / 85x8 / 92,5x2 / 92,5x2
new pr at 'eighters'
Pendlay-Rows : 50x5 / 60x5 / 65x5 / 70x5 / 70x5 / 70x5 / 70x4 / 70x4
Militarypresses : 30x5 / 37,5x5 / 42,5x5 / 47,5x5 / 52,5x4
Powershrugs : 90x5 / 110x5 / 130x5 / 147,5x5 / 167,5x5 / 185x5
BW-Chins : 13 / 12 / 12
Saturday was completely off,
Sunday : HIIT-Intervalls on the treadmill : 3-1min., 3min 9km/h + 1min 18km/h, 7 Intervalls, 28minutes at all... very hard HIIT - at first wanted to stopp after 5. and 6. Intervalls but the fat basses in my ipod motivates me to end as it was planned !
and to whom it may concern... trained last friday...
Friday (Medium Day) 10.11.06
Start : 18:30h
End : 20:15h
**all weights in kgs**
bodyweight : 81,6 kgs
Fullsquats : 87,5x5 / 100x5 / 112,5x5 / 120x3 / 125x2 / 105x8
only did two reps at the record set because after the second rep - which were performed good- feel in my left thigh a feeling like a coming strain or convulsion so I though better to break up... have to repeat the squats coming week....
Benchpress : 60x8 / 67,5x8 / 77,5x8 / 85x8 / 92,5x2 / 92,5x2
new pr at 'eighters'
Pendlay-Rows : 50x5 / 60x5 / 65x5 / 70x5 / 70x5 / 70x5 / 70x4 / 70x4
Militarypresses : 30x5 / 37,5x5 / 42,5x5 / 47,5x5 / 52,5x4
Powershrugs : 90x5 / 110x5 / 130x5 / 147,5x5 / 167,5x5 / 185x5
BW-Chins : 13 / 12 / 12
Saturday was completely off,
Sunday : HIIT-Intervalls on the treadmill : 3-1min., 3min 9km/h + 1min 18km/h, 7 Intervalls, 28minutes at all... very hard HIIT - at first wanted to stopp after 5. and 6. Intervalls but the fat basses in my ipod motivates me to end as it was planned !
haha.. i hear you on the cardio.. lol.. was doing a lil AM running today before breakfast around my neighbourhood.. wanted to stop after 15 mins.. but kept on going till 25.. it's all in the mind..
nice benching.. just wondering if 92.5 is hard for u.. a real grinder or was it all smooth? also.. do u fear adding weight to the bench? as it is the weakest lift for me..
nice benching.. just wondering if 92.5 is hard for u.. a real grinder or was it all smooth? also.. do u fear adding weight to the bench? as it is the weakest lift for me..
Svetislav_aka_Waczlaff
New member
carlsuen said:
yeah man - love these HIIT Units with fat music (goa-beats) motivated me a lot but I really need a breakfast and of course some CARBS before it !!
On Friday bench I concentrate prior for a new PR at the 4x8 - the two doubles should be heavy but never a new PR because real heavy bench is planned only every monday !! so friday the doubles are smooth and of course I am not in fear adding weight there - but here only every week 2,5kgs adding on one of the doubles (when you see the beginning of my log I started with the two doubles at a weight of 87,5kgs x2x2 / this week 92,5x2x2, next week 92,5x2 + 95x2 and so on... think it is better for progress than "hardcore-increase" ....
But nevertheless I have to be patient because of my shoulder injury but today I planned on the heavy bench three heavier doubles up to 97,5kgs - when I will get the 97,5x2 I will try the bench target of the year : 100kgs for a single.... hope to get it, wish me luck
Svetislav_aka_Waczlaff
New member
Monday (Heavy Day) 13.11.06
Monday (Heavy Day) 13.11.06
Start : 19:10h
End : 21:15h
**all weights in kgs**
Fullsquats : 50x5 / 85x5 / 97,5x5 / 110x5 / 122,5x5 / no backoff
repeat last week because of missing third rep on friday (which seemed not be necessary, the fivers were good again)... skipped the backoff for better recovery, had last week 2 HIIT Sessions....
Benchpress : 50x5 / 70x5 / 77,5x5 / 87,5x2 / 92,5x2 / 97,5x3 / 80x8 / 80x8
new PR !!! only want/hope to bench the 97,5 two times but they are so 'easy' that I've done a third rep which was very good !! (Change my technique and squeeze the bench with my legs....)
So the target of the year 100x1 (don't try it yesterday but this should be no problem) is succeed six weeks earlier - have to correct my target upto 110kgs for a heavy single till end of december !!!! ...next week I will go up to 100x3 !
Deadlifts : 120x5 / 135x5 / 152,5x3 / 160x3 / 170x3
also new PR !!! no probs but a long way to 200x1 !!
Incline DB's : 22,5ers x12 / 22,5ers x12 / 22,5ers x10
Hanging Pikes : BW x10 / BW x7 / BW x7
greets, Svetisman
Monday (Heavy Day) 13.11.06
Start : 19:10h
End : 21:15h
**all weights in kgs**
Fullsquats : 50x5 / 85x5 / 97,5x5 / 110x5 / 122,5x5 / no backoff
repeat last week because of missing third rep on friday (which seemed not be necessary, the fivers were good again)... skipped the backoff for better recovery, had last week 2 HIIT Sessions....
Benchpress : 50x5 / 70x5 / 77,5x5 / 87,5x2 / 92,5x2 / 97,5x3 / 80x8 / 80x8
new PR !!! only want/hope to bench the 97,5 two times but they are so 'easy' that I've done a third rep which was very good !! (Change my technique and squeeze the bench with my legs....)
So the target of the year 100x1 (don't try it yesterday but this should be no problem) is succeed six weeks earlier - have to correct my target upto 110kgs for a heavy single till end of december !!!! ...next week I will go up to 100x3 !
Deadlifts : 120x5 / 135x5 / 152,5x3 / 160x3 / 170x3
also new PR !!! no probs but a long way to 200x1 !!
Incline DB's : 22,5ers x12 / 22,5ers x12 / 22,5ers x10
Hanging Pikes : BW x10 / BW x7 / BW x7
greets, Svetisman
Svetislav_aka_Waczlaff
New member
Tuesday (Light Day) 14.11.06
Tuesday (Light Day) 14.11.06
start : 18:30h
end : 20:15h
spend longer because of technique training of my powerclean which not really work in the second part...
**all weights in kgs**
Powercleans : 50x5 / 60x5 / 65x5 / 75x3 / 80x3 / 85x1
Clean High Pulls : 92,5x3 / 97,5x3 / 102,5x3 / 107,5x3
Pushpresses : 40x5 / 50x5 / 60x4 / 62,5x3 / 65x3 / 65x3 / 65x3 / 65x3 / 55x7
next week will go upto 67,5kgs
Weighted Chins : BW x5 / +10x5 / +15x5 / +20x5 / +25x4
end after 4th rep - no power left in my back for it....
Rope-Crunches : 45x20 / 45x20 / 45x15
Tuesday (Light Day) 14.11.06
start : 18:30h
end : 20:15h
spend longer because of technique training of my powerclean which not really work in the second part...
**all weights in kgs**
Powercleans : 50x5 / 60x5 / 65x5 / 75x3 / 80x3 / 85x1
Clean High Pulls : 92,5x3 / 97,5x3 / 102,5x3 / 107,5x3
Pushpresses : 40x5 / 50x5 / 60x4 / 62,5x3 / 65x3 / 65x3 / 65x3 / 65x3 / 55x7
next week will go upto 67,5kgs
Weighted Chins : BW x5 / +10x5 / +15x5 / +20x5 / +25x4
end after 4th rep - no power left in my back for it....
Rope-Crunches : 45x20 / 45x20 / 45x15
Svetislav_aka_Waczlaff
New member
Wednesday (Light Day) 15.11.06
Wednesday (Light Day) 15.11.06
start : 19:00h
end : 20:15h
**all weights in kgs**
Frontsquats : 35x5 / 70x5 / 80x5 / 90x3 / 95x3 / 100x3
new pr !!
Inclinebench : 30x5 / 42,5x5 / 55x5 / 60x5 / 60x4 / 60x3 / 55x6
going to the fivers was a mistake - will stay here in the next weeks at heavy triples, doubles and singles...
otherwise volume is definitely too high for three days pressing in a row
Good Mornings : 45x8 / 50x8 / 57,5x8 / 65x8
Weighted Dips : BWx10 / +22,5x8 / +27,5x5 / +30x5 / +32,5x3
new pr +30x5 - were hard but went good....
Wednesday (Light Day) 15.11.06
start : 19:00h
end : 20:15h
**all weights in kgs**
Frontsquats : 35x5 / 70x5 / 80x5 / 90x3 / 95x3 / 100x3
new pr !!
Inclinebench : 30x5 / 42,5x5 / 55x5 / 60x5 / 60x4 / 60x3 / 55x6
going to the fivers was a mistake - will stay here in the next weeks at heavy triples, doubles and singles...
otherwise volume is definitely too high for three days pressing in a row
Good Mornings : 45x8 / 50x8 / 57,5x8 / 65x8
Weighted Dips : BWx10 / +22,5x8 / +27,5x5 / +30x5 / +32,5x3
new pr +30x5 - were hard but went good....
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