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Christian Burger: IPF meet, Wiener Landesmeisterschaft March 9th,2008
(Read 49270 times)
Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #30 on: February 07, 2008, 01:42:55 pm »

Good stuff C.  Conrats on the PR. 
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #31 on: February 07, 2008, 03:20:09 pm »

Thanks Matt.

My plan is to deload next week Monday and wednesday and on Friday go for PRs. The week after I will start another cycle of Sheiko 1.
I want to continue with his programs for the rest of the year. I feel they build a good base.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #32 on: February 08, 2008, 05:56:49 pm »

Sheiko Beginners 1 Week 4 Day 3:
Back Squat:
5 x 1 @ 90 kg
4 x 1 @ 110 kg
3 x 2 @ 125 kg
2 x 3 @ 135 kg
1 x 3 @ 130 kg
Bench Press:
5 x 1 @ 70 kg
5 x 1 @ 85 kg
5 x 5 @ 100 kg
Cable Cross Over
10 x 5
Overhead DB Extension
10 x 5 @ 16 kg DB
Good Mornings (seating)
5 x 5 @ 50 kg
Crunch:
10 x 3
This concluds the first Sheiko program.
Lessons learned by me:
(*)It is important to keep the ego in check while on Sheiko. Rather listen to my body to not burn out to fast.
(*)The one day rest between workouts is necessary
(*)Good Form is all important with Sheiko.
(*)It pays to experiment a bit with stance, set up and bar positions. There is lots of oportunity.
(*)Not sure about DB Flies. Maybe I will replace them with chin ups.

After a week of deload I will start anew with Sheiko Beginners 1.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #33 on: February 14, 2008, 07:39:32 pm »

1st Max Test:
Squat:
Added knee wraps at 140 kg
1 x 1 @ 140 kg
1 x 1 @ 150 kg
1 x 1 @ 160 kg
1 x 1 @ 170 kg
0 x 1 @ 180 kg (just a bit too high)
All of them had a lot of air in them. Knee wraps definetly need some time to get used to. The squats feel a lot safer this way. Furthermor, I purchased some weightlifting shoes. They also need time to get used to but definetly are making the lift more secure. At least that's how I felt about it.
Bench Press:
no shirt
1 x 1 @ 120 kg
1 x 1 @ 130 kg
0 x 1 @ 140 kg (locked it out but uneven)
Deadlift:
added belt at 200 kg
1 x1 @ 200 kg
1 x 1 @ 210 kg
0 x 1 @ 220 kg (lost grip on right hand)
1 x 1 @ 220 kg (nailed it this time) new PR.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #34 on: February 18, 2008, 12:34:07 pm »

Goal was to keep the weights high but intensity lower.
Back Squat:
2 x 2 @ 160 kg
1 x 1 @ 170 kg
Bench Press:
3 x 2 @ 120 kg
2 x 1 @ 130 kg
DL:
1 x 3 @ 200 kg; Focus was on grip. Held the weight at top position for min. 10 sec.
Postponed Sheiko cycle until after the meet.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #35 on: February 21, 2008, 08:38:29 am »

DE day:
Back Squat:
2 x 6 @ 90 kg plus super mini bands.

Bench Press:
2 x 6 @ 70 kg

DL:
2 x 6 @ 110 kg

Friday I will retest maxes. The goal is to find the right meet opener. At the moment it looks like 170 - 130 - 210.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #36 on: February 21, 2008, 08:44:40 am »

BTW. Eric Talmant on www.elitefts.com/sheiko has a great repository of different Sheiko programs plus a translation of a book by Sheiko on training.
Furthermore Eric posts his training log there and his answers in the Q&A section are also quite instructive.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #37 on: February 22, 2008, 05:00:38 pm »

2nd Max Test:
Squat:
1 x 1 @ 180 kg seemed easy so maybe this could be an opener.

Bench:
1 x 1 @ 140 kg Nailed it this time :-)

Deadlift:
1 x 1 @ 220 kg seemed easy
1 x 1 @ 230 kg considerably harder but still with some air
0 x 1 @ 235 kg got it to lock out and held on to it but on the way up, I must have used the thighs for help. So it did not count.

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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #38 on: February 25, 2008, 12:54:37 pm »

Light workout.
Squats:
10 x 1 @ 60 kg plus Light Bands
5 x 3 @ 90 kg plus Light Bands
Bench:
10 x 1 @ 70 kg
12 x 2 @ 70 kg
Pull Ups
5 x 3 @ BW
Side bends
20 x 3 @ 20 kg
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #39 on: February 27, 2008, 02:13:09 pm »

DE:
Squat:
6 x 2 @ 90 kg plus Light Bands
Bench:
6 x 2 @ 60 kg plus Mini Bands
DL:
6 x 2 @ 115 kg

Friday is final test before meet.  Smiley
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #40 on: March 08, 2008, 10:43:43 am »

Just got back from a skiing vacation. Snow was good and it was possible to get one Dynamic Workout in.
Squat:
2 x 7 @ 90 kg plus Light bands
Bench:
2 x 7 @ 70 kg plus Mini bands

Weigh in tommorow looks promising with 98,4 kg today on the scale this morning.
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Kristoffer Lindqvist
Staff  [Project Manager, Developer, Moderator, Swedish Translator]
 
Finland Finland Male 1178 posts
WWW
« Reply #41 on: March 08, 2008, 10:56:21 am »

Good luck tomorrow! Smiley
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #42 on: March 10, 2008, 10:44:39 am »

THanks Kris.
Today I am completly sore from yesterdays competition. Weigh in started at 10:30 am. I had 97,7kg on the scale.
The whole experience was very good and the organisation was very professional. The other athletes were very supportive and everybody helped each other getting into squat suits, shirts and the like. Even though I am beginner I felt welcome right away.
At 1pm the heavier group started with squats. My first attempt of 170 kg was going without problems and actually the depth was almost down to weightlifting level. 180 kg on the second attempt had 2 white and one red but still was no problem. 195 in the last attempt was a little too high. It seemed feasable though. The highest squat of the day was 265 with failed attempts for 270kg.
Bench was as expected for me with 140 kg which I nailed in the 3rd attempt. Raw, since I did not train in a shirt before. The leader in the 100kg class got 200kg but failed on 208,5 very closely. That 200 to me was the most impressive lift of the day.
When the time came for deadlift I ran out of food and was feeling already quite tired. So I netted 220kg on the 2nd attempt and failed 225 for the third.
So I ended with a 540 total which is as I expected.
My take home points are to bring more food because these meets can last several hours and to practice more in gear to get a better feel for squat depth with wraps.  And to come back next time even better prepared.
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Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #43 on: March 16, 2008, 12:46:08 am »

Great job Christian !!!!  As long as you learn from your mistakes and don't repeat them  Grin
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #44 on: March 16, 2008, 08:09:48 pm »

Thanks Matt.

After a week off I will start tommorow the next Sheiko cycle. Can't wait to hit the weights again.
Doing the virtualmeets last year gave me the confidence that I could participate in an official meet and now I got more powerlifting fever.
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