User
Welcome, Guest. Please login or register.
August 07, 2020, 10:04:54 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 5
Print
Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008
(Read 64002 times)
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #30 on: May 17, 2008, 10:53:51 am »

17.5.2008:
Bench Press: 5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 5 @ 120 kg
Squat:
I read this great article "falling forward in the squat" on elitefts.com. Lo and behold if I push out the knees on going down I am much more upright.  Shocked I must have read this a hundred times. But now I tried after reading it in this article again and it worked. Now if I could get those elbows in front ...
5 x 1 @ 95 kg
5 x 1 @ 115 kg
5 x 2 @ 132,5 kg
4 x 5 @ 142,5 kg
Bench Press:
6 x 1 @ 75 kg
6 x 2 @ 90 kg
6 x 4 @ 97,5 kg
Pull Ups:
10 x 2 @ BW = 95,1 kg
5 x 3 @ BW
Side Bends:
15 x 5 @ 20 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #31 on: May 20, 2008, 12:04:12 pm »

20.5.2008:
Last week of this Sheiko cycle  Tongue Next week has to be deload week.

Back Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
3 x 2 @ 150 kg
2 x 3 @ 160 kg
Form was much better now but still has lots of room for improvement. 160 felt no problem.
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 120 kg  Tongue
Bent over Rows:
10 x 4 @ 75 kg
10 x 1 @ 70 kg
Band Push up:
4 x 1 @ Strong band.
8 x 3 @ Medium
8 x 1 @ Light
Back Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 2 @ 150 kg
I think for the the next cycle I will take the same kg for squat. I do want to be able to finish the 2nd round of squatting.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #32 on: May 23, 2008, 07:59:08 pm »

I will take a week off. Overtraining was too much and my back started to act up again.
If everything runs well I will restart with Sheiko #29 from www.elitefts.com/sheiko
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #33 on: May 28, 2008, 11:28:51 am »

28.5.2008:
After the week off I am transitioning into Sheiko #29. I should start next Monday with it.
DL:
3 x 1 @ 115 kg
3 x 2 @ 140 kg
2 x 2 @ 170 kg
Bench Press:
3 x 1 @ 77,5 kg
3 x 2 @ 92,5 kg
2 x 3 @ 107,5 kg
1 x 1 @ 140 kg felt easy
0 x 1 @ 145 kg had trouble unracking the bar.
CG Bench Press:
5 x 1 @ 90 kg
5 x 2 @ 80 kg seems I need to work on that some more
Lunges:
3 x 3 @ 80 kg
BW was 94,4 kg with the goal of getting into the low 93s for this round of Sheiko. I am using the bicycle now to get to work on the off days with 25min each way. So this should help me reach 90 - 92 by September.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #34 on: May 30, 2008, 03:17:38 pm »

30.5.2008:
Today at the club I got my squat form checked.
Squat:
3 x  1 @ 95 kg
3 x 2 @ 115 kg
2 x 3 @ 132,5 kg
Initiating the squat with the hips instead of knees made a big difference.
Bench Press:
3 x 1 @ 77,5 kg
3 x 2 @ 92,5 kg
2 x 3 @ 107,5 kg
External rotation
10 x 3 @ 12 kg
Abs
10 x 3
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #35 on: June 02, 2008, 11:53:50 am »

2.6.2008:
Bench Press:
5 x 1 @ 77,5 kg
4 x 2 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 5 @ 115 kg
Back Squat:
5 x 1 @ 95 kg
5 x 2 @ 115 kg
3 x 3 @ 132,5 kg
5 x 2 @ 132,5 kg (it was supposed to be 5 x5  Sad )
Bench Press:
5 x 1 @ 77,5 kg
5 x 1 @ 92,5 kg
4 x 4 @ 107,5 kg
Flies
10 x 5
Good Mornings:
5 x 5 @ 30 kg (first time in a long while)
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #36 on: June 04, 2008, 11:17:15 am »

4.6.2008:
Deadlift to knees: 3 x 1 @ 115 kg
3 x 1 @ 140 kg
3 x 2 @ 160 kg
3 x 4 @ 172,5 kg
Incline Bench Press:
6 x 4 @ 80 kg
CG Bench Press:
5 x 5 @ 80 kg
Deadlift from Boxes:
4 x 1 @ 125 kg
4 x 1 @ 150 kg
4 x 2 @ 172,5 kg
3 x 2 @ 195 kg
1 x 1 @ 195 kg
Lunges with bar in front:
5 x 5 @ 40 kg
Abs
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #37 on: June 07, 2008, 08:26:53 am »

6.6.2008:
Bench Press:
5 x 1 @ 77,5 kg
5 x 1 @ 92,5 kg
4 x 1 @ 107,5 kg
3 x 2 @ 115 kg
2 x 2 @ 122,5 kg
3 x 2 @ 115 kg
4 x 1 @ 107,5 kg
6 x 1 @ 92,5 kg
8 x 1 @ 77,5 kg
Flies
10 x 5  @ 15 kg
Back  Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
3 x 5 @ 142,5 kg
Good Mornings:
5 x 5 @ 30 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #38 on: June 13, 2008, 02:49:02 pm »

9.6.2008:
Back Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 5 @ 152,5 kg
Bench Press:
5 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
2 x 2 @ 107,  5 kg
3  x 2 @ 122,5 kg
1 x 1 @ 122,5 kg
3 x 1 @ 120 kg
1 x 1 @ 120 kg
Flies
10 x 5 @ 15 kg x 2
Push Ups
10 x 5 @ BW = 95 kg
Front Squats
3 x 2 @ 85 kg
3 x 2 @ 65 kg
2 x 4 @ 70 kg
Good Mornings
5 x 5 @ 35 kg

11.6.2008
Deadlift to knees
3 x 1 @ 115 kg
3 x 1 @ 140 kg
3 x 2 @ 160 kg
2 x 4 @ 172,5 kg
Bnch Press
6 x 1 @ 77,5 kg
6 x 2 @ 92,5 kg
6 x 4 @ 100 kg
Flies
10 x 5 @ 15 kg x2
Deadlift from Boxes
Since I had to train at a commercial gym without a powerrack and boxes there was no safe way of doing it.
Lunges with bar in front
5 x 1 @ 40 kg
5 x 2 @ 45 kg
5 x 2 @ 50 kg
Abs

13.6.2008
Back squat:
ack Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 5 @ 152,5 kg
Bench Press:
5 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
3 x 2 @ 107,  5 kg
2 x 2 @ 122,5 kg
3 x 1 @ 115 kg
5 x 1 @ 100 kg
7 x 1 @ 87,5 kg
Flies
10 x 5 @ 15 kg x 2
Good Mornings
5 x 5 @ 40 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #39 on: June 16, 2008, 05:54:58 am »

16.6.2008:
BW is now stable at around 94,5 - 95 kg without dieting.
Back Squat:
5 x 1 @ 100 kg
4 x 1 @ 122,5 kg
3 x 2 @ 142,5 kg
2 x 4 @ 160 kg
Bench Press:
5 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 4 @ 122,5 kg
2 x 2 @ 122,5 kg
Flies
10 x 5 @ 15 kg x 2
Push Up
10 x 5 @ BW
Back Squat:
3 x 1 @ 100 kg
3 x 1 @ 115 kg
3 x 1 @ 132,5 kg
3 x 4 @ 152,5 kg
Good Mornings
5 x 5 @ 40 kg

Reducing the load on the auxliary exercise for chest seemed to be a good idea as the bench press itself got more consistent.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #40 on: June 18, 2008, 12:39:53 pm »

18.6.2008:
Deadlift standing on 20kg plates:
3 x 2 @ 115 kg
3 x 2 @ 140 kg
3 x 4 @ 150 kg
Bench Press:
5 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
2 x 3 @ 122,5 kg
2 x 2 @ 130 kg (a first for me running Sheiko)
3 x 2 @ 122,5 kg
Flies
10 x 5 @ 15 kg
Deadlift from Boxes
4 x 1 @ 140 kg
4 x 2 @ 160 kg
3 x 3 @ 185 kg
205s were scheduled but I will hold off >200kg for this month. If the backpain is not coming back and I get a green light from phys. therapy then I will retest Squat and deadlift next month.
Lunges with bar in front:
5 x 5 @ 50 kg
Abs
Bench looks OK. Maybe I can target 150 - 160 come September. At least with a shirt it should be feasible.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #41 on: June 23, 2008, 06:59:00 pm »

23.6.2008

Had to do a little replanning due to changed travel plans. So I cut short of Sheiko 29 and started with http://www.elitefts.com/sheiko/Sheiko32.htm
Back Squat:
3 x 1 @ 100 kg
3 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 3 @ 142,5 kg
Bench Press:
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
2 x 3 @ 115 kg
Military Press:
10 x 1 @ 50 kg
9 x 1 @ 50 kg
10 x 1 @ 40 kg
Abs
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #42 on: June 25, 2008, 08:30:01 am »

25.6.2008:
Some Skill evaluation today:
Back Squat: 3 x 1 @ 100 kg
3 x 2 @ 115 kg
2 x 2 @ 132,5 kg
2 x 1 @ 152,5 kg
1 x 1 @ 170 kg
0 x 1 @ 190 kg no depth
no knee wraps used. Back seemed Ok but I did not want to overdo it, while going heavy the first time after my injury.

Bench Press:
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
2 x 2 @ 107,5 kg
2 x 1 @ 120 kg
1 x 1 @ 135 kg
0 x 1 @ 145 kg felt doable but got stuck of the chest. Also lowered it too much up the chest.
0 x 1 @ 150 kg same as above
0 x 1 @ 145 kg Again stuck at chest. Angry
Deadlift:
3 x 1 @ 115 kg
Did not want to risk injury since my back felt done so I called it a day.
In mid July I want to retest again.


Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #43 on: June 30, 2008, 11:59:29 am »

30.06.2008
After a Friday to Sunday motorbike trip around the mountain passes of southern tyrol were we made 1300 km on twisty B roads in 3 days, I was exhausted but also glad to be back to the weight room.
Back Squat:
3 x 1 @ 95 kg
3 x 2 @ 115 kg
3 x 2 @ 132,5 kg
2 x 4 @ 152,5 kg
Bench Press:
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 5 @ 120 kg
Flies
10 x 5 @ 15 kg x 2
BW down to 92,7kg in the morning. Smiley
So maybe 90 kg is possible come September.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #44 on: July 04, 2008, 09:35:15 am »

2.7.2008:
DL to knees
3 x 1 @ 115 kg
2 x 2 @ 140 kg
2 x 2 @ 150 kg
1 x 3 @ 160 kg
BP
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 2 @ 122,5 kg
2 x 3 @ 130 kg new PR for a series of 130s
Flies
10 x 5 @ 15 x2 kg
Deadlift of Boxes
3 x 1 @ 115 kg
3 x 1 @ 140 kg
3 x 2 @ 160 kg
3 x 5 @ 185 kg
Military Press
10 x 3 @ 50 kg
Abs

4.7.2008
BP
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 2 @ 122,5 kg
2 x 1 @ 122,5 kg
3 x 1 @ 120 kg
2 x 1@ 120 kg
Back Squat
3 x 1 @ 95 kg
3 x 2 @ 115 kg
3 x 2 @ 132,5 kg
3 x 1 @ 152,5 kg
2 x 5 @ 152,5 kg
BP
4 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
4 x 4 @ 107,5 kg
Flies
10 x 5 @ 15 x 2 kg
Good Mornings
5 x 5 @ 45 kg
Logged
Pages: 1 2 [3] 4 5
Print
Jump to:  

Close