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Christian Burger: Log 2010
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #15 on: August 13, 2009, 07:17:16 am »

3 rounds of:
Farmers Walk: 2 x 20 kg plates
Bearhug Carry: 20 kg plate
Suitcase Carry: 1 x 20 kg plate
Sumo Carry: 1 x 15 kg plate
Staggered Farmers Walk: 15 kg DB & 20 kg plate
Plate overhead carry: 20 kg plate

100 steps each
90 sec rest between rounds
Total time: 20m 29sec
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #16 on: August 14, 2009, 12:43:38 pm »

Warm Up
Situps: 10 x 3 @ 10 kg
Squat:
3 x 1 @ 140 kg
2 x 2 @ 140 kg
Military Bench Meet
? x 1 @ 95 kg
Pull Ups:
11 x 1 @ BW
7 x 1 @ BW
5 x 1 @ BW
BW = 93.1 kg
Side Bends
10 x 2 @ Green + Red band
Sled Pull
5 min @ 20 kg
« Last Edit: August 25, 2009, 07:36:31 am by burgerc » Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #17 on: August 25, 2009, 07:35:36 am »

I got sick in the deload week so no training till today.
Restarted with the Tuesday run.
Run 4 rounds ~ 2080m
12min 52 sec
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #18 on: August 26, 2009, 11:07:59 am »

Repeat of last wedensday training day:
Warm Up
Situps:
10 x 3 @ 10 kg
Squat:
5 x 2 @ 105 kg
Press:
5 x 2 @ 60 kg
3 x 1 @ 60 kg
DL classic:
work up to 5 x 1 @ 157,5 kg
Renegade row:
4 x 1 @ 15 kg DBs
3 x 2 @ 15 kg DBs
Sled Pull
5 min @ 20 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #19 on: August 27, 2009, 08:55:34 am »

Warm Up
3 rounds of:
Farmers Walk: 2 x 20 kg plates
Bearhug Carry: 20 kg plate
Suitcase Carry: 1 x 20 kg plate
Sumo Carry: 1 x 15 kg plate
Staggered Farmers Walk: 15 kg DB & 20 kg plate
Plate overhead carry: 20 kg plate

100 steps each
90 sec rest between rounds
Total time: 20m 26sec
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #20 on: August 28, 2009, 09:01:37 am »

Everything sore today. Especially midsection.
Warm Up
Situps: 10 x 1 @ 10 kg
8 x 1 @ 10 kg
6 x 1 @ 10 kg  Tongue
Squat:
2 x 2 @ 140 kg
3 x 1 @ 140 kg
Bench Press
3 x 1 @ 117.5 kg
2 x 2 @ 117.5 kg
Pull Ups:
11 x 1 @ BW
5 x 1 @ BW
3 x 1 @ BW
BW = 93 kg
Side Bends
10 x 3 @ Green + Red band
skipped the sled pull
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #21 on: September 02, 2009, 06:56:15 am »

From Monday:
Warm Ups
Situps
10 x 3 @ 10 kg
Squat:
3 x 3 @ 140 kg   
Bench Press
3 x 3 @ 117,5 kg
Chins
12 x 1 @ BW
7 x 1 @ BW
5 x 1 @ BW
BW = 93kg
Sled pull 20 kg for 5 min

Tuesday: Run ~2.6km
15min 34 sec
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #22 on: September 02, 2009, 03:11:09 pm »

Warm Up
Incline Russian Twists:
5 x 3 @ 1,25 kg
Squats:
5 x 2 @ 105 kg
Press:
3 x 1 @ 62,5 kg
2 x 2 @ 62,5 kg
Sumo DL:
worked up to 5 x 1 @ 165 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #23 on: September 03, 2009, 08:23:08 am »

3 rounds of:
Farmers Walk: 2 x 20 kg plates
Bearhug Carry: 20 kg plate
Suitcase Carry: 1 x 20 kg plate
Sumo Carry: 1 x 15 kg plate
Staggered Farmers Walk: 15 kg DB & 20 kg plate
Plate overhead carry: 20 kg plate

100 steps each
90 sec rest between rounds
Total time: 19m 51sec new PR.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #24 on: September 08, 2009, 08:21:47 am »

Read up on this article: http://www.tmuscle.com/free_on..._you_should_be_doing_but_arent
The stuff it says about Sit Ups made me rethink my sit ups. I will switch them to some of the exercises mentioned in there.

Friday and Monday workouts I made small progress towards reaching 5 x 3 with bench and squat.
Today:
Topic Summary
Posted on: September 03, 2009, 08:23:08 amPosted by: burgerc 
Insert Quote
3 rounds of:
Farmers Walk: 2 x 20 kg plates
Bearhug Carry: 20 kg plate
Suitcase Carry: 1 x 20 kg plate
Sumo Carry: 1 x 15 kg plate
Staggered Farmers Walk: 15 kg DB & 20 kg plate
Plate overhead carry: 20 kg plate

100 steps each
90 sec rest between rounds
Total time: 19m 12sec again new PR.

I will only increase the weights on this with the next cycle.
So slow but continuous progress but I am quite satisfied with it.
 
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #25 on: November 09, 2009, 08:18:41 pm »

After starting to stagnate on all 3 lifts, I thought it was time to switch things up. Especially after the squats started to get higher as the weight moved up.

I read this article from Chad Waterbury: http://www.tmuscle.com/free_on...ecruitment_training_ii&cr=
Thinking back some of the best gains I had were with his programs. So lets see where this one takes me.
Total rep goal per exercise: 15
Chin Ups:
5, 4, 2, 3, 1 x 1 @ BW + 15 kg
BW = 93,2 kg
CG Floor Press:
2 x 1 @ 120 kg :-) a bit on the heavy side
4, 3, 3, 3 x 1 @ 115 kg
Front Squat:
4, 3, 4, 4 x 1 @ 60 kg
Front squat can only go up from here :-)
Logged
Kristoffer Lindqvist
Staff  [Project Manager, Developer, Moderator, Swedish Translator]
 
Finland Finland Male 1178 posts
WWW
« Reply #26 on: November 09, 2009, 08:39:33 pm »

Very interesting, hadn't seen that article before. How are you structuring the exercises you listed in terms of a weekly program?
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #27 on: November 09, 2009, 10:14:55 pm »

If you scroll down almost to the end of the article, there is a program outline. I will make some adaptions:
Dips => CG Floor Press
Good Mornings => classic Deadlift
Deadlift => Sumo Deadlift
Push Press => DB Bench Press
Other than that I will leave it as is.
Logged
Kristoffer Lindqvist
Staff  [Project Manager, Developer, Moderator, Swedish Translator]
 
Finland Finland Male 1178 posts
WWW
« Reply #28 on: November 10, 2009, 01:02:00 am »

Ah thanks. I may give this a go myself, would be nice variation.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #29 on: November 11, 2009, 08:46:10 pm »

Wednesday Session:
A1) BB Row
11, 11, 8 x 1 @ 65 kg
rest 60 sec between alternating sets
A2) Back Squat
10, 6, 6, 8 x 1 @ 100 kg


B1) Bench Press (all paused)
12, 7, 9 x 1 @ 90 kg
rest 60 sec between alternating sets
B2) Sumo DL
12, 9, 6 x 1 @ 100 kg
Logged
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