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Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008
(Read 64824 times)
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #15 on: April 10, 2008, 08:45:03 am »

10.4.2008:
DL:
3 x 1 @ 115 kg
3 x 2 @ 140 kg
2 x 3 @ 160 kg
felt awkward after a long break from DL but back was OK afterwards
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
3 x 2 @ 112,5 kg
4 x 1 @ 105 kg
5 x 1 @ 97,5 kg
6 x 1 @ 90 kg
7 x 1 @ 85 kg
8 x 1 @ 75 kg
Pull Ups
4 x 5 @ BW = 95,5 kg  Grin
Lunges
5 x 5 @ 60 kg
Abs
10 x 3
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #16 on: April 14, 2008, 07:49:32 am »

12.4.2008:
Bench Press:
6 x 1 @ 75 kg
6 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 5 @ 120 kg
Squat:
5 x 1 @ 90 kg
4 x 1 @ 110 kg
2 x 6 @ 125 kg (worked on good form)
2 x 1 @ 135 kg
Bench Press:
6 x 1 @ 70 kg
6 x 2 @ 85 kg
6 x 4 @ 90 kg
Face Pulls
10 x 5 @ mini band
Good Mornings:
5 x 5 @ 20 kg
Logged
Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #17 on: April 15, 2008, 03:25:38 am »

Lookin good Christian.  As long as that back is feeling ok, that is.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #18 on: April 15, 2008, 10:37:29 am »

Thanks Matt.

15.4.2008:
Squat:5 x 1 @ 90 kg
4 x 1 @ 110 kg
3 x 2 @ 125 kg
2 x 2 @ 145 kg (so far so good)
2 x 2 @ 155 kg (form was borderline)
0 x 1 @ 155 kg 
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 120 kg (the last 2 sets felt very tough)
Pull Ups
5 x 2 @ BW (=96 kg)
3 x 3 @ BW
Decline DB Press
8 x 1 @ 2 x 40 kg
10 x 4 @ 2 x 30 kg
Back Squat
5 x 1 @ 90 kg
<no more air>
Good Mornings:
5 x 5 @ 20 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #19 on: April 21, 2008, 09:09:02 am »

20.4.2008:
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 2 @ 130 kg
2 x 3 @ 127,5 kg
can't wait for skill evaluation on Thursday
DL:
4 x 1 @ 115 kg
4 x 1 @ 140 kg
3 x 2 @ 160 kg
1 x 1 @ 185 kg
Not fully there yet. I used a narrower stance this time. Still Sumo but about as wide as I squat. It felt a lot more "natural" and I seem to be more able to keep posture. Let's see how that goes.
Bench Press:
5 x 1 @ 87,5 kg
5 x 1 @ 95 kg
4 x 4 @ 112,5 kg
Chin Ups:
5 x 5 @ BW = 95,2 kg
Lunges
5 x 5 @ 60 kg
BW goes in the right direction. 95 was my goal.
Before the meet I would like to be down to 92 and then keep it that way. This way I might be able to get just under 90 at weigh in.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #20 on: April 22, 2008, 10:33:30 am »

22.4.2008:
Back Squat:
5 x 1 @ 90 kg
4 x 1 @ 110 kg
3 x 2 @ 125 kg
3 x 3 @ 135 kg
2 x 2 @ 135 kg
3 x 1 @ 110 kg
Form still sucks but at least not falling forward anymore. In the next Sheiko cycle I want to introduce Front Squats instead of the 2nd Back Squat workout. Lets see how that works.

Bench Press:
5 x 1 @ 75 kg
5 x 1 @ 90 kg
5 x 5 @ 105 kg
Pull Ups:
7 x 1 @ BW = 95,5 kg
5 x 4 @ BW
Military Press:
6 x 4 @ 40 kg
Abs:
10 x 3
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #21 on: April 23, 2008, 11:33:47 am »

Hmm. I reread the book from Sheiko as referenced by Eric Talmants site at elitefts.com and also studied his assesment on how to handle these programs.
I understand that he suggests to have 13 week cycles 2 x prep and then followed by a 5 week peaking cycle. With this in mind I am replanning a bit for my prep for September.
Most likely I will do another cycle now with the same weights and now for squats and DL as well. Then I would do a peaking cycle followed by a week off.
Then I have time for another prep cycle and another 5 weeks peaking cycle.
Anybody on here have more experience doing Sheiko programs? Any comment would be much appreciated.
« Last Edit: April 28, 2008, 08:27:40 am by burgerc » Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #22 on: April 25, 2008, 05:20:11 pm »

25.4.2008:
Start of 2nd prep cycle.
Bench Press:
5 x 1 @ 75 kg
4 x 2 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 112,5 kg
Squat:
5 x 1 @ 95 kg
5 x 2 @ 115 kg
5 x 5 @ 135 kg
Form is slowly improving.
Bench Press:
6 x 1 @ 75 kg
6 x 2 @ 90 kg
6 x 4 @ 97,5 kg
Chin Ups:
10 x 1 @ BW = 95,9 kg
5 x 2 @ BW
4 x 1 @ BW
3 x 1 @ BW
The next exercise I got from phys therapy. Sitting in the bottom position of the squat and just move from lowest point maybe 10cm up and then down again to bottom position.
10 x 3 @ 20 kg
5 x 2 @ 25 kg
Abs
10 x 1
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #23 on: April 28, 2008, 08:39:22 am »

27.4.2008:
DL:
5 x 1 @ 115 kg
5 x 2 @ 140 kg
4 x 2 @ 160 kg
3 x 2 @ 172,5 kg
1 x 1 @ 172,5 kg
Incline Bench:
4 x 6 @ 90 kg
Decline Bench:
5 x 5 @ 90 kg
I had to call off the 2nd round DL. I think I will build me some heavy duty boxes to place the bar on. Kris has some instrcutions on his homepage. My squat rack sucks for doing pulls from knee level.
Lunges:
5 x 5 @ 60 kg
Abs:
Pull Downs with green band.
10 x 3
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #24 on: April 29, 2008, 12:09:38 pm »

29.4.2008
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
Pull Ups:
10 x 1 @ BW = 95,5 kg
5 x 4 @ BW
Squat
5 x 1 @ 95 kg
4 x 2 @ 115 kg
3 x 2 @ 132,5 kg
3 x 5 @ 142,5 kg
No pain, no belt :-)
Military Press
10 x 1 @ 40 kg
10 x 1 @ 50 kg
6 x 1 @ 50 kg
10 x 2 @ 40 kg
Kneeling Squats
5 x 1 @ 40 kg
5 x 4 @ 60 kg
Weight goal for May is to get into the 94s body weight wise.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #25 on: May 06, 2008, 07:10:37 am »

5.5.2008:
Back Squat:
5 x 1 @ 95 kg
4 x 2 @ 115 kg
3 x 2 @ 135 kg
2 x 5 @ 155 kg  Tongue
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 6 @ 120 kg
Bent over Rows:
10 x 5 @ 60 kg
Incline Bench:
10 x 5 @ 60 kg
Back Squat:
3 x 1 @ 105 kg
3 x 1 @ 122,5 kg
3 x 4 @ 142,5 kg

Phys Therapy Excercise & Abs
10 x 5



Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #26 on: May 07, 2008, 12:35:28 pm »

7.5.2008:
DL till knees:
4 x 1 @ 115 kg
4 x 2 @ 140 kg
4 x 4 @ 160 kg
Bench Press (military):
5 x 1 @ 75 kg
5 x 2 @ 90 kg
4 x 5 @ 105 kg
Chin Ups:
10 x 2 @ BW = 96,5 kg  Sad
DL:
4 x 1 @ 115 kg
4 x 1 @ 140 kg
3 x 2 @ 160 kg
3 x 1 @ 172,5 kg
2 x 2 @ 172,5 kg
1 x 1 @ 172,5 kg
2 x 1 @ 172,5 kg
Lunges:
5 x 1 @ 60 kg
5 x 2 @ 65 kg
3 x 1 @ 60 kg
5 x 1 @ 60 kg
I am led to believe that the 2nd round of either Squat, DL, and Bench Press is the key to this program.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #27 on: May 09, 2008, 05:27:11 pm »

9.5.2008:

Back Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
3 x 6 @ 142,5 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
7 x 1 @ 75 kg
Pull Ups
10 x 2 @ BW = 95 kg
5 x 3 @ BW
Military Press (wide grip, same as for BP)
10 x 5 @ 50 kg
Back Squat:
3 x 1 @ 105 kg
3 x 1 @ 122,5 kg
2 x 4 @ 142,5 kg  Tongue
Kneeling Squats
5 x 5 @ 60 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #28 on: May 13, 2008, 07:09:39 am »

12.5.2008:
Back Squat:
5 x 1 @ 95 kg
4 x 2 @ 115 kg
3 x 2 @ 132,5 kg
3 x 5 @ 150 kg
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 120 kg (not easy but easier than on the last round of Sheiko)
Bent over Rows:
10 x 5 @ 70 kg
Band Push Up:
10 x 3 @ Green
10 x 2 @ purple
Back Squat:
5 x 1 @ 95 kg
5 x 1 @ 105 kg
4 x 5 @ 132,5 kg
"Squatting into depth" (from Sheiko book referenced on www.elitefts.com)
5 x 1 @ 10 kg
5 x 4 @ 20 kg
My squat form still sucks. I always fall forward while lowering the bar. So the bottom part is like a heavy good morning more or less. Anybody on here has similar problem? What helped you fix it?
For Friday, I would be  happy with 130 for military bench press as I am not particularly peaking for this event.
Weight was down to 94,5 today :-) 2 more to go till July.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #29 on: May 15, 2008, 10:12:27 am »

15.05.2008:
Early morning session:
DL till knees:
4 x 1 @ 115 kg
4 x 1 @ 140 kg
2 x 1 @ 160 kg
4 x 1 @ 160 kg
4 x 3 @ 172,5 kg
1 x 1 @ 172,5 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
3 x 2 @ 112,5 kg
4 x 1 @ 105 kg
5 x 1 @ 97,5 kg
6 x 1 @ 90 kg
7 x 1 @ 82,5 kg
8 x 1 @ 75 kg
Chin Ups:
10 x 3 @ BW = 95,5 kg
5 x 2 @ BW
Deadlift from Boxes:
5 x 1 @ 140 kg
5 x 2 @ 160 kg
4 x 2 @ 182,5 kg
There should have been 2 more sets of 4 but I guess I am just too weak.
Lunges:
5 x 1 @ 60 kg
5 x 2 @ 65 kg
3 x 2 @ 65 kg
Abs:
10 x 3
Logged
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