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

[Svetislav_aka_Waczlaff]

Monday 04.12.06

monday 04.12.06

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

**all weights in kgs**

Clean + Press : 50x5 / 55x5 / 60x5 / 65x3x3
felt good and light

Fullsquats : 50x5 / 70x5 / 95x5 / 105x3 / 110x3 / 115x3 / 100x8

Benchpress : 50x5 / 70x5 / 80x5 / 87,5x5x5

Incline DB's : 20ers x12x4

Rope Crunches : 45x10 / 47,5x10 / 50x10x3

 

[Svetislav_aka_Waczlaff]

Tuesday 05.12.06

Tuesday, 05.12.06

start : 20:00h
end : 21:15h

**all weights in kgs**

Powercleans : 50x5 / 60x5 / 65x5 / 70x5 / 75x5
will change rep-scheme to 5x3 (and the friday powercleans to 5x5) to decrease the volume - not sure if this higher volume 5x5 had influenced negative the deadlift afterwards....

Deadlift : 90x5 / 110x5 / 140x5 / 155x3 / 165x3 / 160x3
good solid work

Weighted Chins : BWx5 / +17,5x5x5
too easy - decrease rep pauses appr. 2min.

Hanging Pikes : BW x8 / BW x7 / BW x6

BB-Curls : 30x5 / 35x5 / 40x5 / 45x5 / 40x5
had some time left and done these curls beside watching a football game

 

[Svetislav_aka_Waczlaff]

Thursday 07.12.06

Thursday 07.12.06

Start : 19:00h
End : 20:45h

**all weights in kgs**

Frontsquats : 50x5 / 70x5 / 80x5 / 90x5x5

Benchpress : 50x5 / 70x5 / 80x5 / 85x3 / 90x3 / 95x3 / 80x8

Pushpress from Rack : 40x5 / 50x5 / 60x5x5

Rope-Crunches : 40x20 / 40x20 / 40x20

 

[Svetislav_aka_Waczlaff]

Friday 08.12.06

Friday 08.12.06

Start : 18:20h
End : 20:00h

**all weights in kgs**

Powercleans : 50x5 / 60x5 / 70x5 / 80x3x3

Pendlay Rows : 50x5 / 60x5 / 70x5 / 77,5x5x5

Weighted Dips : BWx6 / +10x6 / +20x6 / +25x3 / +30x3 / +35x3 / +25x6 / +25x6 / +25x6

Jumpshrugs : 90x6 / 110x6 / 125x6 / 140x3 / 155x3 / 170x3 / 155x8

Hammercurls : 20ers x12 / 20ers x12 / 20ers x12

 

[Svetislav_aka_Waczlaff]

Sunday 10.12.06

10km Cross Run in 52minutes

 

[Svetislav_aka_Waczlaff]

Monday 11.12.06

Monday 11.12.06

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

*all weights in kgs**

Bodyweight : 82,3 kgs

Clean & Press : 50x5 / 60x5 / 65x3 / 65x3 / 67,5x3x3

Fullsquats : 50x5 / 70x5 / 95x5 / 105x3 / 112,5x3 / 117,5x3 / 95x8

Benchpresses : 50x5 / 70x5 / 80x5 / 90x5 / 90x5 / 90x5 / 82,5x8

Incline DB's : 22,5ers x10 / x10 / x10

Rope Crunches : 45x10 / 45x10

 

[BiggT]

Nice looking workouts.....are you training 4 days/week on M-Tu-Th-F?

 

[Svetislav_aka_Waczlaff]

Nice looking workouts.....are you training 4 days/week on M-Tu-Th-F?

thanks man - yes that's right this is the planned frequence but also with this routine I have more chances to vary than at the hopkins summer lifting plan I beginn my log with here (that was the mon-tue-wed-fri plan, three time pressing in a row, less possibilities for changes)

here I could change into mon-wed-fri-sat or mon-wed-thu-fri/sat and I think it will not so damn taxes me like the first plan which was really good and I love it but it was also really hard for me....
and nevertheless I have place a three times pull and press per week, could also place a third squat when I need it (the next weeks will showed it) and change the routine in one of above mentioned...

Will also vary the rep-schemes of the most exercises every week and rotate with them to hit a new pr for every week,

greets, Svet

PS : when you -as advanced and outstanding lifter- have any suggestions for improvement - pls let me know ...!

 

[Svetislav_aka_Waczlaff]

Tuesday 12.12.06

Tuesday, 12.12.06

Start : 17:45h
End : 19:15h

**all weights in kgs**

Powercleans : 50x5 / 60x5 / 65x5 / 72,5x5 / 77,5x5
old weightlifter check my form in the gym every tuesday - will be better and better every week

Deadlifts : 90x5 / 110x5 / 130x5 / 145x5 / 160x5

Weighted Chins : BWx5 / +20x5x5

no arm or ab work - was in a hurry this evening and will do this after thursday and/or friday session....

 

[Svetislav_aka_Waczlaff]

Wednesday 13.12.06

Wednesday, 13.12.06

HIIT on Treatmill :

21 minutes / 3min. cycles -> 1min @21km/h - 2min @6,5km/h

Bodyweight this morning : 81,1 kgs @178cm

greets Svetlaff