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

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 17.11.06

Friday (Medium Day) 17.11.06

Start : 18:30h
End : 21:00h

**all weights in kgs**

Fullsquats : 75x5 / 100x5 / 112,5x5 / 120x3 / 125x2 / 97,5x8
have to check my form - probs to hold my back straight in the deepth, it goes too
far to the front and in the middle of the concentric phase I have the probs...
(have ordered starting strength from Rippetoe to get some info's)
but at first I will reset and go back next monday to 115x5 / friday session will change to 5x3

Benchpress : 62,5x8 / 70x8 / 77,5x8 / 87,5x8 / 95x2 / 100x1
new PR at 'Eighters' !

Pendlay Rows : 50x5 / 60x5 / 65x5 / 72,5x5x5

Militarypresses : 45x8 / 45x8 / 45x8

Powershrugs : 90x5 / 112,5x5 / 132,5x5 / 150x5 / 170x5 / 187,5x3

BW-Chins : 13 / 12 / 10

- - -

Saturday 18.11.06 : HIIT on Treadmill : 24minutes / 6 Intervalls a 3min 9km/h + 1min 18km/h

Sunday 19.11.06 : HIIT on Treadmill : 21minutes / 7 Intervalls a 2min 6,5km/h + 1min 19,5km/h

- - - -

greets Svetislav AKA Waczlaff.....

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 20.11.06

Monday (Heavy Day) 20.11.06

start : 19:15h
end : 21:00h

Bodyweight : 82,5 kgs

**all weight in kgs**

Fullsquats : 50x5 / 70x5 / 92,5x5 / 102,5x5 / 115x5 / 92,5x8
Have reset Squats back to 115kgs and will try to reach the 130 till end of this year, backoff-set = weight off 3rd set for strength reserve

Benchpress : 40x5 / 60x5 / 75x5 / 90x3 / 95x3 / 100x2 / 80x8
New PR !!! But in 5 weeks to 110kgs ......?

Deadlift : 105x8 / 120x8 / 135x8 / 150x8
was easy

Incline DB's : 20ers x15 / 20ers x15 / 20ers x15

Skip the Hanging Pikes - there wasn't any core-power at least....

this morning I felt if I wouldn't have done a workout yesterday but often the feeling in the morning is deceiving after doing deadlifts the evening before......
today will work on my powerclean form, the second pull is complicated for me here - anybody tipps where I can find some good advices for doing powercleans
in the net ?

 

[BiggT]

http://www.hatchdome.com/home.htm

There is a link to Gayle Hatch's site. He's been the coach of the US Olympic team. The instructional vids are the best on the net in my opinion.

A lot of guys have trouble with the second pull because they come off the ground too fast. I don't know if thats an issue for you, but a lot of times when there is trouble with the explosive part of the lift, it is because the first pull isn't smooth. Also, make sure the bar doesn't get too far from your body and you pull with your shoulders in front of the bar from the floor.

 

[Svetislav_aka_Waczlaff]

Tuesday (Light Day) 21.11.06

http://www.hatchdome.com/home.htm

There is a link to Gayle Hatch's site. He's been the coach of the US Olympic team. The instructional vids are the best on the net in my opinion.

A lot of guys have trouble with the second pull because they come off the ground too fast. I don't know if thats an issue for you, but a lot of times when there is trouble with the explosive part of the lift, it is because the first pull isn't smooth. Also, make sure the bar doesn't get too far from your body and you pull with your shoulders in front of the bar from the floor.

Thanks man for this advise !! - right these are my probs, this 'kick' in the second pull is my main prob, it also doesn't work at the high pulls.... - will study Gayle Hatch and give me some more time
yesterday did some powercleans - form was better and more explosiv in the second pull but as I said, the 'kick' isn't there....

Tuesday (Light Day) 21.11.06

start : 18:20h
end : 19:40h

**all weights in kgs**

Powercleans : 50x5 / 60x5 / 65x5 / 70x5 / 75x5 / 80x4
next week will change to 5x3 or 3x5/3x3

Clean High Pulls : 90x3 / 90x3 / 90x3 / 90x3

Pushpresses : 40x5 / 50x5 / 55x5 / 60x3 / 62,5x3 / 65x3 / 67,5x3 / 67,5x2
no power left at last set, will try to press the 70kgs next week !

Weighted Chins : +17,5x8 / +17,5x8 / +17,5x8
done with my new dipbelt

 

[Svetislav_aka_Waczlaff]

New Template !

no lifting the rest of the last week - will change my routine because I am not happy with the three days in a row pressing, specially the inclinebench on wednesday : here it is never really possible to perform a good benefit - so will go back to a three-day heavy-light-medium template with a loading
phase of 4-5 weeks followed by three to four weeks of peaking. You see I love the volume and with this kind of training I make my best gaining muscle masses ever when doing it last spring....

new template from 27.11.06

Loading Phase : 27.11.06 - 31.12.06

monday / heavy day
fullsquat -------> 5x5 straight
flatbench -------> 5x5 straight
deadlift, conv. --> 5x5 straight

+ab-work (Hanging Pikes and Rope Crunches, not more than 20 not less than 10)

wednesday / light day
powercleans -----> 5x5 straight
frontsquats ------> 5x5 straight
pushpresses -----> 5x5 straight
weighted chins --> 5x5 straight

friday / medium day
fullsquats --------> 1x5 ramped
benchpress -------> 1x5 ramped
pendlay rows -----> 5x5 straight
jumpshrugs -------> 3x5 straight
weighted dips ----> 3x5 straight
+bicep-work

+2-3x per week HIIT on treatmill :
1x : 3min slow 9km/h + 1min fast 18km/h
1-2x : 2min slow 6km/h + 1min fast 19-20 km/h

**greets, Vratzlaw**

 

[Svetislav_aka_Waczlaff]

Monday (Heavy Day) 27.11.06

Monday (Heavy Day) 27.11.06

Start : 19:30h
End :21:15h

**all weights in kgs**

Started Loading..... :

Fullsquats : 50x5 / 70x5 / 90x5 / 105x5x5
(Increase 2,5 kgs every week)

Benchpress : 50x5 / 62,5x5 / 75x5 / 85x5x5
(Increase 2,5 kgs every week)

Deadlifts : 50x5 / 80x5 / 110x5 / 140x5x5
(Increase 5 kgs every week)

But this was enough - no extra ab-work, this will be done on wednesday, for friday some iso-arm beach work.... but summer
is so far away... have to think about...

greets Svazclaff

 

[Svetislav_aka_Waczlaff]

Wednesday (Light Day) 29.11.06

Wednesday (Light Day) 29.11.06

Start : 18:40h
End : 20:05h

**all weights in kgs**

loading continues.... was a good workout :

Powercleans : 50x5 / 60x5 / 70x5x5
(increase 2,5 kgs weekly)

Frontsquats : 50x5 / 70x5 / 85x5x5
(increase 2,5 kgs weekly)

Pushpresses : 40x5 / 50x5 / 55x5x5
(increase 2,5 kgs weekly)

Weighted Chins : BWx5 / +15x5x5
(increase 2,5 kgs weekly)

 

[Svetislav_aka_Waczlaff]

Thursday 07.12.06 (HIIT-Day)

Thursday (HIIT-Day) 30.11.06

Treadmill / 24minutes

8 Intervalls a 2min @ 6,5km/h (appr. 4mp/h) followed by 40secs @ 21km/h (appr. 13 mp/h)

 

[Svetislav_aka_Waczlaff]

Friday (Medium Day) 01.12.06

Friday (Medium Day) 01.12.06

start : 18:30h
end : 20:15h

**all weights in KGS**

Fullsquats : 50x5 / 70x5 / 90x5 / 102,5x5 / 112,5x5

Benchpress : 40x5 / 55x5 / 72,5x5 / 82,5x5 / 90x5

Pendlay Row : 50x5 / 60x5 / 75x5x5

Weighted Dips : BWx5 / +10x5 / +20x5 / +25x5x3

Jumpshrugs : 90x5 / 110x5 / 130x5 / 140x5x3

Bodyweight : 81,0 kgs on 02.12.06 in the morning, stop with creatine supplement on 30.11.06 so maybe here was the kilo loose.....

 

[Svetislav_aka_Waczlaff]

Again new Template !

after one and the first week of the loading phase I decided to change my routine again, there are some reason,
at first 3 compounds incl deadlift on a monday with a 5x5 same weight is definitely too high, specially the deadlift, last tuesday my
CNS was completely 'out of order' - also powercleans with 5x5 same weight isn't necessary... also I wanted to train 4 days per week not three and the best would be at the
moment to train on monday + tuesday and thursday + friday with a HIIT-Day on the treadmill on saturday morning!

monday's
-> Clean + Press 3x5 warmup's + 3x3 heavier triples
(it's a pushpress after the clean - the Jerk will come later)
-> Olympicsquats 3x5 warmup's + 3x3 heavier triples + 1x8 backoff
-> Flatbenchpress 3x5 warmups's + 3-5x5 same weight
-> Incline DB's 4x10-12 same weight
-> Rope-Crunches 3x10-12

tuesday's
-> Powercleans 5x5 ramped
-> Deadlifts 5RM or 3RM
-> Weighted Chins 5x5 or 3x8 both same weight
-> Hanging Pikes 2-3 x BW
-> some Bicepswork

thursday's
-> Frontsquats 5x5 same weight or 5x3 ramped
-> Flatbench 3x5 warmup's + 3x3 heavier striples + 1x8 backoff
-> Pushpress from Rack 3x5 warmup's + 5x3 or 5x5 straight or ramped
-> Rope Crunches 3x15-20

friday's
-> powercleans 5x3 ramped
-> Jumpshrugs 3x5 ramped + 3x5 same weight
-> Pendlay Rows 5x5 same weight
-> Weighted Dips BW/x8/x5/x5/x3 or 5x5 ramped or 3x5 ramped + 3x3 straight/ramped
-> Hanging Pikes 2-3 x BW
-> some Bicepswork