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Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008
(Read 64012 times)
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« on: March 17, 2008, 12:06:24 pm »

This thread goes to the Vienna bench championship.
Sheiko warm up week (credit to Eric Talmant over at elitefts.com, he answered there to a question of a lifter regarding getting on Sheiko after a break)
It basically consists of a sort of 1/2 Sheiko working up to 70% of Max. Thanks Eric for this suggestion! 

Squat: 
3 x 1 @ 95 kg
3 x 2 @ 115 kg
2 x 3 @ 132,5 kg
Bench Press:
3 x 1 @ 75 kg
3 x 2 @ 90 kg
2 x 3 @ 105 kg
DB Press (paused):
10 x 3 @ 40 kg x 2
Sit ups:
6 x 2 @ 20 kg

Starting BW for this cycle 98kg. Goal is 95 kg.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #1 on: March 17, 2008, 02:19:29 pm »

Here is the link to Mr. Talmant's complete Q&A http://asp.elitefts.com/qa/default.asp?qid=69061&tid=3
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #2 on: March 25, 2008, 01:57:07 pm »

It seems that I had injured my back some weeks ago and damaged a disc in my spine. So my sports physician ordered me to stay away from putting any stress on my back for 2 weeks and then start very slowly. Also need to take some physiotherapy.  Also picked up the flu in the meantime. Angry
So I eliminated DLs and Squats from Sheiko program.
24.3.2008
Bench Press
5 x 1 @ 75 kg
5 x 2 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 112,5 kg
Leg Ext
10 x 5
Bench Press
6 x 1 @ 75 kg
6 x 2 @ 90 kg
6 x 4 @ 97,5 kg
Calves
10 x 5
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Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #3 on: March 25, 2008, 07:45:03 pm »

Sorry to hear that Christian.  What kind of damage?
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #4 on: March 27, 2008, 07:57:19 am »

Checked the dictionary. It is actually a lumbar vertebra which suffered a minor fracture. It is already healing and I will additionally start some physical therapy to see that that sort of thing doesnt happen again.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #5 on: March 29, 2008, 06:12:43 pm »

28.3.2008:
bench Press:
7 x 1 @ 75 kg
6 x 1 @ 82,5 kg
5 x 1 @ 90 kg
4 x 1 @ 97,5 kg
3 x 2 @ 105 kg
2 x 2 @ 112,5 kg
3 x 2 @ 105 kg
4 x 1 @ 97,5 kg
6 x 1 @ 90 kg
8 x 1 @ 82,5 kg
10 x 1 @ 75 kg
Machine Rows
10 x 5
Cable Pushdown with Rope
10 x 5
Abs
10 x 3
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #6 on: March 31, 2008, 11:54:31 am »

31.3.2008:
Good news from the phys therapy was that my back will be able to recover fully. Plus we will work on stablizing muscles to prevent another injury in that area.  Smiley My next full competition is in December so ths gives me time to recover.
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 6 @ 120 kg
Flat Dumbell Flies
10 x 5 @ 2 x 15 kg
Incline Bench (felt shaky)
6 x 5 @ 60 kg all paused.
Bench still looks OK.
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Kristoffer Lindqvist
Staff  [Project Manager, Developer, Moderator, Swedish Translator]
 
Finland Finland Male 1178 posts
WWW
« Reply #7 on: April 01, 2008, 06:09:56 pm »

That's good news. Take it easy now. Smiley
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #8 on: April 02, 2008, 10:27:18 am »

Thanks Kris. Next week I can start with Good Mornings and light squatting again.

2.4.2008:
Squatting with only the bar to warm up. No pain.
Bench Press:
5 x 1 @ 75 kg
5 x 2 @ 90 kg
4 x 5 @ 105 kg
DB Flies:
10 x 5 @ 2 x 15 kg
Pull Ups:
3 x 5 @ BW (96,5 kg ths morning)
Abs:
10 x 3
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #9 on: April 05, 2008, 07:46:54 am »

4.4.2008:
Back Squat:
5 x 1 @ 60 kg
3 x 3 @ 100 kg
Bench Press:
6 x 1 @ 75 kg
5 x 1 @ 90 kg
4 x 2 @ 105 kg
3 x 2 @ 112,5 kg
2 x 2 @ 120 kg
4 x 1 @ 112,5 kg
5 x 1 @ 105 kg
6 x 1 @ 90 kg
8 x 1 @ 75 kg
Bentover Rows:
6 x 5 @ 60 kg
Band Triceps Push Down:
10 x 5 @ Light Band
Abs
10 x 3
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Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #10 on: April 05, 2008, 04:09:01 pm »

How did the back feel with the Squatting and Rowing?
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #11 on: April 05, 2008, 05:22:28 pm »

Thanks for asking.
During the execise it felt ok. And today also no pain. So I am optimistic. If on Monday I get a green light I want to ramp up both Squat and deadlift.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #12 on: April 07, 2008, 05:37:22 pm »

7.4.2008
Phys. Therapy in the early morning with a lot of good mornings and ab training.

Evening
Back Squat:
3 x 1 @ 95 kg
3 x 2 @ 115 kg
3 x 1 @ 132,5 kg
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 120 kg
Chin Ups:
4 x 5 @ BW = 96 kg

I am now slightly optimistic that I will be able to take on regular squat and DL training in the coming weeks.
Logged
Måns Rinne
Staff  [Moderator, Finnish Translator]
 
Finland Finland Male 57 posts
« Reply #13 on: April 08, 2008, 01:22:40 pm »

Checked the dictionary. It is actually a lumbar vertebra which suffered a minor fracture. It is already healing and I will additionally start some physical therapy to see that that sort of thing doesnt happen again.

If you don't mind me asking; how did you sustain the injury? I'm somewhat trained in phys.therapy and am curious as to what would cause a fracture in the lumbar vertebrae short of an accident or a fight. You weren't fighting were you? Smiley
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Anything is possible, except maybe skiing through a revolving door.
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #14 on: April 09, 2008, 06:39:15 am »

It is a "spongiöse fraktur". Don't know how to translate this. I discussed this with the therapist and checked wikipedia and it seems that this is a so called incomplete fracture where the softpart within the bone gets compressed and then swells or something of that sort.
You are correct that a complete fracture should only be possible through accident or fighting related.
My guess is that when I pulled 230 kg with no problems instead of going home I lifted 235 with bad form and I felt a pain in my back which then did not go away for weeks.
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