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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 #45 on: January 22, 2009, 08:14:35 am »

Matt thanks for the reply. I have no Youtube account nor am I planning to, but as soon as the video option is available here I will post.
Interestingly I sometimes have better depth with heavier weights.
In retrospect I think this decision took a lot of stress of me, because I do not have so much time to train in equipment at the moment and this way I have more time to perfect the movements before going really heavy again. There is another meet in December by which time I hope to be ready. And of course I should participate in a virtual meet again.  Smiley
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #46 on: January 23, 2009, 05:32:50 pm »

Thought some more about Matts comment. I think I will make use a lot of the virtualmeets until my next "real life" bench meet in September, which is the vienna local championship.

DL to knees
4 x 1 @ 105 kg
4 x 1 @ 125 kg
4 x 3 @ 147,5 kg
Bench press:
4 x 1 @ 82,5 kg
5 x 1 @ 97,5 kg
4 x 3 @ 105 kg
Flies
10 x 5 @ 15 kg
DL (Sumo as usual)
4 x 1 @ 105 kg
4 x 1 @ 125 kg
3 x 2 @ 147,5 kg
3 x 4 @ 157,5 kg
tried to get more stretch reflex by locking the back in place "early" before moving down to the bar
Lunges with bar overhead:
I read about this movement and that it would be good to help hip mobility. It is certainly giving a good stretch in an upright position
5 x 5 @ 40 kg

Has anybody reading this seen the "Magnificent Mobility DVD" from Eric Cressey and Mike Robertson? I read a lot of good reviews about it and both authors have an excellent reputation. I am consider buying it. Let me know what you think about it.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #47 on: January 26, 2009, 07:32:47 pm »

26.1.2009
Squat
4 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 3 @ 135 kg
3 x 4 @ 152,5 kg
Bench Press
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
Dips
8 x 5 @ BW +10 kg
Front Squat
4 x 1 @ 45 kg
4 x 1 @ 55 kg
5 x 4 @ 62,5 kg
Good Mornings
5 x 5 @ 60 kg
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #48 on: January 31, 2009, 08:13:24 am »

28.1.
DL to knees
4 x 1 @ 105 kg
3 x 1 @ 125 kg
4 x 1 @ 147,5 kg
4 x 3 @ 157,5 kg
Bench Press
4 x 1 @ 75 kg
4 x 1 @ 90 kg
4 x 2 @ 105 kg
3 x 2 @ 112,5 kg
2 x 2 @ 120 kg
1 x 2 @ 127,5 kg
2 x 2 @ 120 kg
3 x 2 @ 112,5 kg
4 x 1 @ 105 kg
6 x 1 @ 97,5 kg
6 x 1 @ 82,5 kg
Flies
10 x 5 @ 15 kg
DL from knees off boxes
4 x 1 @ 125 kg
3 x 2 @ 147 kg
4 x 3 @ 167,5 kg
Lunges w bar overhead
5 x 5 @ 40 kg
Abs

30.1
Bench Press
4 x 1 @ 75 kg
4 x 1 @ 90
3 x 2 @ 105 kg
3 x 3 @ 120 kg
Squat: high bar position
5 x 1 @ 95 kg
5 x 1 @ 115 kg
5 x 1 @ 135 kg
4 x 4 @ 142,5 kg
Bench Press
5 x 1 @ 82,5 kg
6 x 2 @ 97,5 kg
4 x 5 @ 105 kg
Flies
10 x 5 @ 15 kg
Seated Good Morning
5 x 5 @ 40 kg

The high bar position in squat along with the flexibility and mobility work allowed for deep squats. So big relief there on my side. But I need more practise of this.
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Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #49 on: January 31, 2009, 07:02:00 pm »

Lookin good Christian.  Glad to hear the flexibility issue is starting to work itself out.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #50 on: February 03, 2009, 09:09:57 pm »

Thanks Matt.

2.2.2008
Squat:

4 x 1 @ 95 kg
3 x 1 @ 115 kg
3 x 2 @ 135 kg
1 x 1 @ 152,5 kg
Template asked for going heavier but it was too heavy for me that day.
2 x 2 @ 135 kg
3 x 2 @ 100 kg
Bench Press
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 4 @ 120 kg
Flies
10 x 5 @ 15 kg
Dips
8 x 5 @ BW + 20 kg
Front Squat
4 x 1 @ 45 kg
3 x 1 @ 55 kg
3 x 1 @ 62,5 kg
2 x 4 @ 72,5 kg
Good Mornings
5 x 5 @ 60 kg I will go to heavier next week on the GMs

Still a bit shaky with the high bar position and depth.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #51 on: February 04, 2009, 07:17:29 pm »

DL day:

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 @ 127,5 kg
Deadlift
3 x 1 @ 105 kg
3 x 1 @ 127,5 kg
2 x 2 @ 147,5 kg
3 x 2 @ 167,5 kg
2 x 2 @ 180 kg

My back was completly sore from Monday so even the 60 kg warm up felt heavy. However when doing the 147,5s it loosened up a bit and the 180 felt good.

Bench Press
5 x 1 @ 82,5 kg
5 x 1 @ 97,5
4 x 3 @ 112,5 kg
Flies
10 x 5 @ 15 kg
Lunges with bar overhead
5 x 5 @ 50 kg That's about my limit now. At the 5th reps should start to burn. So I will keep the weight for now but plan to move to 60kg.
Abs
10 x 3 Side bends.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #52 on: February 07, 2009, 05:04:58 pm »

6.2.2009
Squat
4 x 1 @ 95 kg
3 x 1 @ 115 kg
3 x 5 @ 135 kg
Bench Press
5 x 1 @ 75 kg
5 x 1 @ 90 kg
5 x 4 @ 105 kg
Flies
10 x5 @ 15 kg
Dips
8 x 5 @ BW + 20 kg; BW= 93 kg
Seated Good Morning
5 x 5 @ 50 kg
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #53 on: February 09, 2009, 03:41:10 pm »

9.2.2009
Bench
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 4 @ 112,5 kg
Squat:
5 x 1 @ 95 kg
5 x 2 @ 115 kg
5 x 5 @ 135 kg

Bench Press
5 x 1 @ 82,5 kg
4 x 2 @ 97,5 kg
4 x 5 @ 105 kg
Flies
10 x 5 @ 15 kg
Good Mornings
5 x 3 @ 70 kg
5 x 2 @ 80 kg

The template asks for 40% of squat max to use for Good Mornings. So 80 should be OK going forward.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #54 on: February 11, 2009, 04:18:38 pm »

11.2.2009
DL
5 x 1 @ 105 kg
5 x 2 @ 125 kg
4 x 2 @ 147,5 kg
3 x 4 @ 157,5 kg
Bench Press
5 x 1 @ 82,5 kg
5 x 1 @ 97,5 kg
4 x 5 @ 105 kg
Dips
8 x 5 @ BW+20kg BW= 93 ,3kg
DL from Knees
5 x 1 @ 105 kg
5 x 2 @ 125 kg
4 x 2 @ 147,5 kg
3 x 4 @ 167,5 kg
Lunges bar over head
2 x 1 @ 60 kg  Tongue still too heavy to balance
5 x 4 @ 50 kg
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #55 on: February 15, 2009, 07:42:17 pm »

13.2.2009
BEnch
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
1 x 2 @ 127,5 kg
2 x 2 @ 120 kg
3 x 2 @ 112,5 kg
5 x 1 @ 97,5 kg
7 x 1 @ 82,5 kg
Flies
10 x 5 @ 15 kg
Squat
5 x 1 @ 95 kg
4 x 2 @ 115 kg
3 x 2 @ 135 kg
2 x 5 @ 142,5 kg
Dips
8 x 5 @ BW + 20 kg; BW= 93kg
Seated Good Mornings
5 x 5 @ 50 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #56 on: March 12, 2009, 03:17:41 pm »

This is what I did this week to get ready for tommorow's skills evaluation:

Monday:
Bench Press:
3 x 1 @ 75 kg
3 x 2 @ 90 kg
2 x 2 @ 105 kg
1 x 4 @ 112,5 kg
Deadlift:
3 x 1 @ 105 kg
2 x 2 @ 135 kg
2 x 4 @ 147,5 kg
Wednesday:
Squat:
3 x 1 @ 95 kg
3 x 2 @ 115 kg
2 x 3 @ 135 kg
Bench Press:
3 x 1 @ 75 kg
3 x 2 @ 90 kg
2 x 3 @ 105 kg
Low volume and intensity.

Here is what I want to open with tommorow:
Squat: 170 kg
Bench: 135 kg
Deadlift: 190 kg
Taking it from there.  Grin
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