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Christian Burger: Wr. Landesmeisterschaft K3K March 09
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« on: September 25, 2008, 06:47:44 am »

Goal for the championship is a ~600kg total in the 90kg class. With roughly ~ 210 - 150 - 240.
My best lifts were 190 - 150 - 230. Currently (after weight loss) it is probably more like 180 - 150- 215.
This week is a conditioning week to get started for the Sheiko based training ahead:
22.9.08
Bench Press:
5 x 1 @ 75 kg
4 x 2 @ 90 kg
3 x 3 @ 105 kg
Squat:
5 x 1 @ 95 kg
4 x 2 @ 110 kg
3 x 3 @ 130 kg
Flies:
10 x 3 @ 20 kg
Good Mornings:
5 x 1 @ 40 kg
5 x 2 @ 50 kg

24.9.08:
Deadlift:
3 x 1 @ 115 kg
5 x 2 @ 135 kg
3 x 3 @ 160 kg
Incline Bench:
4 x 3 @ 90 kg
Dips
8 x 3 @ BW = 92 kg
Lunges:
5 x 3 @ 60 kg
DL always done Sumo.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #1 on: September 27, 2008, 03:56:01 pm »

27.9.2008:
Conditioning week 1 day 3
Bench Press:
5 x 1 @ 75 kg
4 x 2 @ 90 kg
3 x 3 @ 105 kg
Squat:
5 x 1 @ 95 kg
4 x 2 @ 110 kg
3 x 3 @ 130 kg
Dips
I have no dip bar so I improvised by placing dumbbells on two chairs and then dip.
8 x 3 @ BW = 92 kg
Good Mornings
5 x 3 @ 50 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #2 on: September 29, 2008, 12:56:03 pm »

29.9.2008
Intensity is ramping up again in this week 1 of this particular Sheiko based program
Bench Press
4 x 1 @ 85 kg
3 x 1 @ 90 kg
3 x 1 @ 105 kg
3 x 4 @ 115 kg
Squat:
5 x 1 @ 95 kg
5 x 1 @ 110 kg
5 x 4 @ 130 kg
Bench Press (2nd round):
4 x 1 @ 85 g
4 x 2 @ 100 kg
4 x 4 @ 105 kg
Flies
10 x 5 @ 15 kg x 2
Good Mornings
5 x 5 @ 50 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #3 on: October 01, 2008, 06:51:25 pm »

Deadlift (always Sumo)
3 x 1 @ 115 kg
5 x 2 @ 135 kg
3 x 2 @ 160 kg
3 x 3 @ 170 kg
felt much better this time. 170kg was no problem.Last week the last 160 set felt hard.
Bench Press:
5 x 1 @ 85 kg
5 x 1 @ 100 kg
4 x 4 @ 105 kg
Dips
8 x 5 @ BW = 91.5kg
Deadlift from Boxes (sumo) (weight rests on boxes, bar just below knee level):
3 x 1 @ 115 kg
4 x 2 @ 135 kg
3 x 2 @ 160 kg
3 x 3 @ 180 kg
In case somebody knows a good instructional video for doing these please let me know. I have the feeling I need to improve on technique here.

Lunges
5 x 5 @ 60 kg
Abs
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #4 on: October 03, 2008, 09:28:21 pm »

Bench:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
4 x 1 @ 105 kg
3 x 1 @ 115 kg
2 x 2 @ 120 kg
1 x 2 @ 130 kg
2 x 2 @ 120 kg
3 x 1 @ 115 kg
5 x 1 @ 100 kg
5 x 1 @ 85 kg
Squat
5 x 1 @ 95 kg
3 x 2 @ 110 kg
3 x 2 @ 130 kg
3 x 4 @ 140 kg
Dips
8 x 5 2 BW = 92
Good Mornings
5 x 5 @ 50 kg
I always had the problem while squatting that my knees would go too much forward while lowering the weights. On the last two reps I suceeded in leaving the knees right where they were. This really shortens the path the bar travels and feels a lot lighter on the knees too.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #5 on: October 06, 2008, 01:22:47 pm »

6.10.2008
Squat
4 x 1 @ 95 kg
4 x 1 @ 110 kg
3 x 2 @ 130 kg
2 x 4 @ 150 kg
my form was off today. It seems my progress on form is 1.0001 steps forward and 1 step back. Angry
Bench Press:
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 1 @ 105 kg
2 x 4 @ 120 kg
Flies
10 x 5 @ 15 kg x2
Dips
8 x 5 @ BW = 91.5kg If I could keep the weight like that it would be ideal for the march meet preperation.
Squat
3 x 1 @ 100 kg
3 x 1 @ 120 kg
3 x 3 @ 140 kg
form was better on the second round. still the knees tend to move to front at the bottom of the movement.
Good Mornings
5 x 5 @ 50 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #6 on: October 08, 2008, 05:30:45 pm »

Deadlift to knees:
4 x 1 @ 122.5 kg
4 x 1 @ 135 kg
4 x 3 @ 160 kg
Bench Press:
4 x 1 @ 85 kg
4 x 1 @ 100 kg
4 x 3 @ 105 kg
Flies
10 x 5 @ 15 kg x 2
Deadlift
4 x 1 @ 115 kg
4 x 1 @ 135 kg
3 x 2 @ 160 kg
3 x 4 @ 170 kg
always paused at bottom
Lunges
5 x 5 @ 60 kg
« Last Edit: October 08, 2008, 05:35:01 pm by burgerc » Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #7 on: October 11, 2008, 08:46:28 am »

10.10.2008
Squat
4 x 1 @ 95 kg
4 x 1 @ 110 kg
3 x 1 @ 130 kg
3 x 5 @ 140 kg
Bench
5 x 1 @ 75 kg
4 x 1 @ 90 kg
4 x 1 @ 105 kg
3 x 1 @ 115 kg
2 x 1 @ 120 kg
1 x 2 @ 130 kg
2 x 1 @ 120 kg
4 x 1 @ 115 kg
5 x 1 @ 105 kg
5 x 1 @ 90 kg
6 x 1 @ 85 kg
every rep felt heavy that day
3 x 1 @ 100 kg
3 x 1 @ 120 kg
2 x 3 @ 140 kg
Good Mornings
5 x 5 @ 50 kg
Abs
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #8 on: October 14, 2008, 06:38:37 pm »

13.10.
Squat
4 x 1 @ 95 kg
4 x 1 @ 110 kg
3 x 3 @ 130 kg
3 x 4 @ 150 kg
Bench
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 3 @ 120 kg
Flies
10 x 5 @ 15 kg x 2
Dips
8 x 5 @ BW = 92 kg
Squat
4 x 1 @ 95 kg
4 x 1 @ 110 kg
5 x 4 @ 130 kg
Good Mornings
5 x 5 @ 50 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #9 on: October 16, 2008, 06:54:03 pm »

15.10.2008
Deadlift to knees
4 x 1 @ 115 kg
3 x 1 @ 135 kg
4 x 1 @ 160 kg
4 x 4 @ 170 kg
I like this deadlift variation because of the focus it puts on the start phase
Bench Press
4 x 1 @ 75 kg
4 x 1 @ 90 kg
4 x 2 @ 105 kg
3 x 2 @ 115 kg
2 x 2 @ 120 kg
1 x 2 @ 130 kg
2 x 2 @ 120 kg
3 x 2 @ 115 kg
4 x 1 @ 105 kg
6 x 1 @ 100 kg
6 x 1 @ 85 kg
 Tongue
Flies
10 x 5 @ 15 kg x 2
Deadlift from knees (off boxes)
4 x 1 @ 135 kg
3 x 2 @ 160 kg
4 x 3 @ 180 kg
the last set as a fight
Lunges
5 x 5 @ 60 kg
Especially the bench marathon session felt hard and the 2nd round of deadlifts.
I wonder what the next week brings.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #10 on: October 17, 2008, 12:43:02 pm »

17.10.2008
Bench:
4 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 3 @ 120 kg
Squat
5 x 1 @ 95 kg
5 x 1 @ 110 kg
5 x 1 @ 130 kg
4 x 4 @ 140 kg
Bench Press
5 x 1 @ 85 kg
6 x 2 @ 100 kg
4 x 5 @ 105 kg
Flies
10x 5 @ 15 kg x2
Seated Good Morning
5 x 5 @ 20 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #11 on: October 20, 2008, 12:38:14 pm »

20.10.2008
Squat
4 x 1 @ 95 kg
3 x 1 @ 110 kg
3 x 2 @ 130 kg
3 x 1 @ 150 kg
2 x 2 @ 160 kg
I have the feeling that with higher weights it is sometimes easier to hit the depth. It pushes me down more. I really have to work on tightness in hips.
Bench
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 1 @ 105 kg
3 x 4 @ 120 kg easier than thought at first
Flies
10 x 5 @ 15 kg x 2
Dips
8 x 5 @ BW = 92kg
Squat
4 x 1 @ 95 kg
3 x 1 @ 110 kg
3 x 1 @ 130 kg
2 x 4 @ 150 kg
Good mornings
5 x 5 @ 50 kg

The program I am training with I got from Coach Bates. I read Eric Talmant Log over on eltiefts.com and he recommends contacting his coach regarding Sheiko programming. I did that and now I get the program from him which is awesome.
Logged
Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #12 on: October 21, 2008, 08:46:09 pm »

Lookin stroooonnnnnggggg.  Great lifitng, Christian.

Not Dead.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #13 on: October 22, 2008, 06:47:13 pm »

Matt is Back! Good to hear from you. I assume in the meantime you are benching 200kg as warm up.  Wink
Here is what I did today
Bench Press
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 1 @ 105 kg
3 x 2 @ 120 kg
2 x 3 @ 130 kg
Deadlift
3 x 1 @ 115 kg
3 x 1 @ 135 kg
2 x 2 @ 160 kg
3 x 2 @ 180 kg
1 x 2 @ 190 kg  Angry this should have been 2 x 2 but I could not get the bar off the floor for the 2nd rep.

Bench
5 x 1 @ 85 kg
5 x 1 @ 100 kg
4 x 3 @ 115 kg
Flies
10 x 5 @ 15 kg x 2
Lunges
5 x 5 @ 60 kg
Abs
10 x 3
Logged
Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #14 on: October 22, 2008, 07:32:49 pm »

Ha Ha, yeah I wish.  My best gym lift is 360 lbs thus far (or about 163.63 kg).

I'm running the Russian 9 week routine right now, actually just started it this week.  Have a meet coming up in Dec., but I will only complete about 6 weeks of this program, so we'll see how that ends up.

Congrats on your 2nd place finish at your meet you did in Sept.  Did you get a medal or something, we all like to get those.  Oh and PR's are nice too.

Your strength has really been taking off.  Keep up the excellent work !!
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