User
Welcome, Guest. Please login or register.
August 07, 2020, 09:23:41 pm

Login with username, password and session length

As of early 2013, we are still in the process of rebooting unto the new platform

If you want to keep track of the relaunch you can:

  1. Like us on Facebook
  2. Follow us on Twitter
  3. Send me (Kris) an e-mail and let me know that you'd like to join the new site when it is ready.

Once we are ready to relaunch, we will start spreading the word. Until then, expect silence to mean we are heads down coding. :) The forum is still open for active members, but don't expect a lot of activity here since meets are currently on hold.

Facebook
Pages: [1] 2 3 4
Print
Christian Burger: IPF meet, Wiener Landesmeisterschaft March 9th,2008
(Read 49274 times)
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« on: December 10, 2007, 08:34:39 pm »

I will start my meet preperation with the 9 week russian program. I plan to do at least the first 4 weeks using Front Squats instead of back squats.
10.12.2007:
Front Squat:
2 x 6 @ 90 kg
Bench Press (always paused on chest):
3 x 6 @ 110 kg
Standing Ab crunches using Mini Band
« Last Edit: February 21, 2008, 09:18:19 am by burgerc » Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #1 on: December 12, 2007, 01:08:54 pm »

12.12.2007
Sumo DL: 3 x 6 @ 175 kg (~ 385 pds.)
Chins: 5 x 3 @ BW
Pull Thrus superset with Face Pulls:
10 x 3 @ Mini Band
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #2 on: December 14, 2007, 08:50:02 am »

14.12.2007:

Front Squat: 3 x 6 @ 90 kg
Bench Press: 2 x 6 @ 110 kg
Pause Squat (ATG, 3-5 sec pause): 3 x 3 @ 60 kg (These feel really good and make you focus on form. Thanks Ryan for the inspiration!)
BB Military Press: 8 x 2 @40 kg
After each Military Press set I walked around the room with the weight overhead, elbows locked. It works a  real good sweat, especially on the second set. There is an article on t-nation.com which I read yesterday that has this in it.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #3 on: December 20, 2007, 07:49:07 am »

19.12.2007

Front Squat:
2 x 6 @ 90 kg
Bench Press:
4 x 2 @ 110 kg
3 x 4 @ 110 kg (Needs to improve if next week it is 5 x 6)
Abs: Blue Band.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #4 on: December 21, 2007, 09:49:12 pm »

21.12.2007
Sumo DL:
4 x 6 @ 175 kg
Superset Pull Downs & Pull Throughs:
10 x 3 @ Blue Band
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #5 on: December 23, 2007, 03:48:15 pm »

23.12.2007:

Front Squat:
4 x 4 @ 90 kg
2 x 1 @ 90 kg (not focused)
3 x 1 @ 90 kg (better but still not enough)
Bench Press:
2 x 6 @ 110 kg
Behind the neck press standing:
10 x 3 @ 45 kg

Bleibt nur noch ein gesegnetes Weihnachtsfest  zu wuenschen! Merry christmas everyone! Smiley
Logged
Kristoffer Lindqvist
Staff  [Project Manager, Developer, Moderator, Swedish Translator]
 
Finland Finland Male 1178 posts
WWW
« Reply #6 on: December 23, 2007, 08:31:48 pm »

Bleibt nur noch ein gesegnetes Weihnachtsfest  zu wuenschen! Merry christmas everyone! Smiley

God Jul och Gott Nytt År!!! Smiley
Logged
Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #7 on: December 26, 2007, 05:44:23 pm »

How's the training going so far?  Looks good.  Merry Christmas and have a safe and happy New Year !!
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #8 on: December 28, 2007, 12:22:35 pm »

Some virus knocked me out this week. I should be back under the bar tommorow or Sunday. I can't wait, since the training gets now more and more interesting as th intensity increases.

For the March event I will probably run another of this russian cycle ( this time hopefully without interruptions). After that I do like to change some parameters around to adapt the program.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #9 on: December 29, 2007, 07:30:26 pm »

29.12.2007:
Front Squats: 2 x 6 @ 90 kg
Bench Press: 5 x 3 @ 110 kg
3 x 1 @ 110 kg
2 x 2 @ 110 kg
Abs
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #10 on: December 31, 2007, 07:30:05 pm »

31.12.2007:

Sumo DL:
5 x 4 @ 175 kg
4 x 1 @ 175 kg
2 x 1 @ 175 kg
Pull Ups
3 x 3 @ BW
Side Bends
10 x 3 @ Blue Band

Happy New Year / Prosit Neujahr!
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #11 on: January 02, 2008, 11:26:59 am »

2.1.2008:

Front Squat:
5 x 3 @ 90 kg
4 x 1 @ 90 kg
3 x 1 @ 90 kg (dropped the bar)
1 x 1 @ 90 kg (dropped the bar again :-( )

Bench Press:
2 x 6 @ 110 kg

Pause Squat 5 sec ATG:
3 x 3 @ 80 kg

Behind the neck press standing:
10 x 2 @ 50 kg
6 x 1 @ 50 kg
Logged
Kristoffer Lindqvist
Staff  [Project Manager, Developer, Moderator, Swedish Translator]
 
Finland Finland Male 1178 posts
WWW
« Reply #12 on: January 02, 2008, 11:37:42 am »

3 x 1 @ 90 kg (dropped the bar)
1 x 1 @ 90 kg (dropped the bar again :-( )

Out of curiosity, are you holding the bar with arms crossed or in your hands weightlifting style? Personally I prefer the arms crossed version, if I drop the bar from there  it is because the floor is approaching my nose fast.  Roll Eyes I got myself a Sting Ray about a year ago, but came to the conclusion that I still like the "RAW"-somewhat-painful way better than the comfy-sting-ray way... Still, it's a really good piece of equipment that does what it promises extremely well.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #13 on: January 02, 2008, 12:33:58 pm »

I do it in the weightlifting style. These really hurt my wrists though. I will try the arms crossed version or the weightlifting style but with the help of 2 towels. I seem to lack some flexibilty, but I do not want to be held back by it.
Thanks for the links. I plan to do front squats next week but then switch to back squats.
Logged
Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #14 on: January 02, 2008, 09:44:49 pm »

I do it in the weightlifting style. These really hurt my wrists though. I will try the arms crossed version or the weightlifting style but with the help of 2 towels. I seem to lack some flexibilty, but I do not want to be held back by it.
Thanks for the links. I plan to do front squats next week but then switch to back squats.

I also do mine "weightlifting style" or with a clean-grip and I have the same problem.  For me, really focusing on pushing your elbows toward the ceiling helps.  Plus if you lean forward just the slightest it tends to put more pressure on the wrists.
Logged
Pages: [1] 2 3 4
Print
Jump to:  

Close