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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
« Reply #15 on: October 25, 2008, 07:20:13 am »

360 without a shirt is pretty good I'd say.

Good luck with the 9 week program. It is very tough. For me now the setup of Sheiko fits perfectly because I have quite some time until the next meet. A
I got a medal for second place. I did not receive a sports medal since high school so that was a good motivation. Plus my son really likes the medal too.

Before loosing the last 3kg before the meet I benched 150kg in training and I did not feel that I was close to my limit. But at the meet I had to fight with the 150kg and actually lifted them with too little pause off the chest.

Here is what I did yesterday. This marked the end of the 4th sheiko week.

Squat:
4 x 1 @ 95 kg
3 x 1 @ 110 kg
3 x 2 @ 130 kg
3 x 5 @ 150 kg
Bench Press
5 x 1 @ 75 kg
5 x 1 @ 90 kg
5 x 4 @ 105 kg
Flies
10 x 5 @ 15 kg
Dips
8 x 5 @ BW = 92 . 7 kg gaining some weight cause of not watching calories
Seated Good Mornings (mainly for stretching)
5 x 5 @ 20 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #16 on: October 27, 2008, 01:05:36 pm »

27.10.2008
Bench Press
5 x1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 4 @ 115 kg
Squat
5 x 1 @ 95 kg
5 x 2 @ 110 kg
5 x 5 @ 130 kg
Bench Press
5 x 1 @ 85 kg
4 x 2 @ 100 kg
4 x 5 @ 105 kg
Flies
10 x 5 @ 15 kg x 2
Good Mornings
5 x 5 @ 50 kg
Squats did not go deep enough i think. Once the video upload works I will post some vids to get feedback.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #17 on: October 29, 2008, 01:13:53 pm »

29.10.2008
Deadlift
5 x 1 @ 105 kg
5 x 2 @ 125 kg
4 x 2 @ 145 kg
3 x 4 @ 155 kg
Bench Press
5 x 1 @ 85 kg
5 x 1 @ 100 kg
4 x 5 @ 105 kg
Dips
8 x 5 @ BW = 92 kg
Deadlift from Boxes
5 x 1 @ 105 kg
5 x 2 @ 125 kg
4 x 2 @ 145 kg
3 x 4 @ 165 kg
Lunges
5 x 5 @ 60 kg
Coach reduced the load on the deadlift which was a good thing because my form fell apart then when going over 180kg. THis week the form was OK throughout with shoulders properly retracted. Experimented with hook grip but I think my hands are not big enough to properly do it. Anyway grip was not issue and has not been an issue for some time.
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Kristoffer Lindqvist
Staff  [Project Manager, Developer, Moderator, Swedish Translator]
 
Finland Finland Male 1178 posts
WWW
« Reply #18 on: October 29, 2008, 09:48:43 pm »

Once the video upload works I will post some vids to get feedback.

I hear you. Smiley Think this will be a nice addition. YouTube works too of course, but that comes with the price of a wider audience (and lower video quality).

Love the hook grip myself, though my best training deadlift is only 162.5kg (also tried it with high pin pulls above 200kg though). It was extremely painful for the first sessions, but the thumbs adapt and then it's just amazing how well the bar stays put. I use liberal amounts of chalk on the inside of the thumbs. One of my main motivations for changing to a hook grip was to get an even pull to keep my back as happy as possible since the mixed grip always leads to the body being slightly twisted. And I like it. Just my .02 cents.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #19 on: October 31, 2008, 02:57:21 pm »

Kris thanks for the tip. I will try to incorporate the hook grip slowly. Starting with warm up weights and then use it for heavier and heavier reps too. You are right about the twisting. I experimented with an overhand grip and it is indeed easier to keep the bar close and the body straight. However over 160 kg my grip would tend to slip. Over under grip worked well grip wise. Even 235kg were ok. But there is always the slight twist.

Bench Press:
6 x 1 @ 75 kg
5 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
5 x 1 @ 100 kg
7 x 1 @ 85 kg
Flies
10 x 5 @ 15 kg
Squat
5 x 1 @ 95 kg
4 x 2 @ 110 kg
3 x 2 @ 130 kg
3 x 5 @ 140 kg
Dips
8 x 5 @ BW = 93 kg
Seated Good Mornings
5 x 5 @ 20 kg

Bench was feeling really good and 130 flew off the chest. I had to train at a commercial gym today. They have of course a lot of mirrors and that threw me off completly while squatting. Luckily today was a lighter day.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #20 on: November 03, 2008, 07:38:42 pm »

3.11.2008
Squat:
5 x 1 @ 95 kg
4 x 2 @ 110 kg
3 x 2 @ 130 kg
2 x 5 @ 150 kg
Bench Press
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 6 @ 120 kg
Fies
10 x 5 @ 15 kg
Dips
8 x 5 @ BW = 93kg  Angry
Squat
3 x 1 @ 100 kg
3 x 1 @ 120 kg
3 x 4 @ 140 kg
Good Mornings
5 x 5 @ 50 kg
Long session: 1h45min with little breaks. My back really tightend up during the session. Hope to get it under control till wednesday.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #21 on: November 10, 2008, 07:56:58 pm »

10.11.2008
Squat
5 x 1 @ 95 kg
4 x 2 @ 110 kg
3 x 2 @ 130 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 6 @ 120 kg
Flies
10 x 5 @ 15 kg x2
Dips
8 x 5 @ BW = 92.5kg
Squat
5 x 1 @ 95 kg
5 x 1 @ 110 kg
5 x 5 @ 130 kg
Good Mornings
5 x 5 @ 50 kg
This will be the toughest week in this cycle so far. Each day will have ore than 100 basic lifts.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #22 on: November 13, 2008, 08:02:02 pm »

13.11.2008
DL to knees
4 x 1 @ 105 kg
4 x 1 @ 125 kg
4 x 2 @ 145 kg
4 x 4 @ 155 kg
Bench
6 x 1 @ 75 kg
5 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@ 105kg
6 x 1 @ 100 kg
7 x 1 @ 85 kg
Flies
10x 5 @ 15 kg x 2
DL from knee level
5 x 1 @ 125 kg
3 x 2 @ 145 kg
4 x 4 @ 165 kg
Lunges
5 x 5 @ 60 kg
long workout but worth it. I  think now I can hold the upper back in the right position during the pull. A good thing about Sheiko programs is that you get plenty of opportunity to practice.
Next two weeks will be done in a commercial gym, because I will be travelling. Lets see how that goes.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #23 on: November 19, 2008, 01:26:21 pm »

18.11.2008
Squat:
5 x 1 @ 95 kg
4 x 1 @ 110 kg
3 x 2 @ 130 kg
3 x 2 @ 150 kg
2 x 3 @ 160 kg
Bench Press
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 120 kg
Flies
10 x 5 @ 35 lbs
Dips
8 x 5 @ BW
Squat
5 x 1 @ 95 kg
4 x 1 @ 110 kg
3 x 2 @ 130 kg
2 x 4 @ 150 kg
Good Morning
5 x 5 @ 50 kg
Struggling with lb kg conversion but I think the weights were close to the kg I use. Interesting workout in the sense that during my 1st squat round I got good advice from a former powerlifter. He told me to not look upward so much on the way down and then also proposed how I could try to alter my sumo stance. I will give it a try.
Not sure about body weight. I always gain weight while in the US because I eat in restaurants a lot. My guess is that I am around 93.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #24 on: November 24, 2008, 01:42:44 pm »

21.11.2008
Bench Press
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 2 @ 120 kg
2 x 3 @ 130 kg
Deadlift
3 x 1 @ 105 kg
4 x 1 @ 125 kg
3 x 2 @ 145 kg
3 x 2 @ 165kg
2 x 3 @ 180 kg
Bench Press
5 x 1 @ 85 kg
5 x 1 @ 100 kg
4 x 4 @ 105 kg
Flies
10 x 5 @ 35lbs
Lunges
5 x 5 @ 60 kg

23.11.2008
Squat
5x 1 @ 95 kg
4 x 1 @ 110 kg
3 x 2 @ 130kg
3 x 6 @ 150kg
Bench Press
5 x 1 @ 75 kg
5 x 1 @ 90 kg
5 x 5 @ 105 kg
Flies
10 x 5 @ 35 lbs
Dips
8 x 5 @ BW
Seated Good Mornings
5 x 5 @ 20 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #25 on: November 27, 2008, 06:20:56 pm »

26.11.2008
Squat:
3 x 1 @ 95 kg
3 x 1 @ 110 kg
3 x 2 @ 130 kg
2 x 3 @ 140 kg
The first two sets were done pretty much ATG.
Bench
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 3 @ 115 kg
All done with pause.

Tommorow will be a skills evaluation. Since there is no power rack available my goal will be a save 90%.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #26 on: December 01, 2008, 07:18:32 am »

28.11.2008
Skill Evaluation
Squat: 3 x 1 @ 95 kg
3 x 1 @ 110 kg
2 x 2 @ 130 kg
2 x 1 @ 150 kg
1 x 1 @ 160 kg
1 x 1 @ 170 kg
Weight wise no problem but hips and lower back were sore and my back really tightened up after the last set
Bench
3 x 1 @ 75 kg
3 x 1 @ 90 kg
2 x 2 @ 105 kg
2 x 1 @ 120 kg
1 x 1 @ 135 kg
1 x 1 @ 145 kg
Deadlift
3 x 1 @ 105 kg
2 x 1 @ 125 kg
had to stop here my lower back was fried and I could not get anything more off the ground.  Tongue
Lets see how this runs for maxing out.
Travelled back to Austria.
 
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #27 on: December 03, 2008, 10:30:40 am »

1.12.2008
Squat
3 x 1 @ 95 kg
3 x 1 @ 110 kg
Had to stop here due to back issues
Bench Press
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 120 kg
Flies
10 x 5 @ 15 kg

visited my chiropractor/ osteopath the next day. A vertebra was a bit dislocated but this could easily be fixed. But as a result I need to wait till Friday to move weights again. Little bit of a break will be OK. So lets see.
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Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #28 on: December 08, 2008, 04:34:47 pm »

Whew, glad to hear that the back issue wasn' t too serious.

Hopefully it is not one of those injures that keep coming back at unwanted times. 
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #29 on: December 10, 2008, 12:44:47 pm »

10.12.2008
Continued training after being out with the flu.

Bench Press:
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 5 @ 120 kg
Flies
8 x 4 @ 15 kg x 2
Deadlift:
Brought my stance in to more closely mimic my squat setup
3 x 1 @ 105 kg
3 x 2 @ 125 kg
3 x 2 @ 145 kg
2 x 5 @ 155 kg
Good mornins
5 x 4 @ 50 kg
Abs.

For the next max tests I hope my lower back will not be a spoiler once again. I will need to do more prehab exercises.

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