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Christian Burger: Log 2010
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #45 on: January 10, 2010, 08:11:07 pm »

Day 3:
Medium Day with a goal of 35reps with weights in the 10-12 RM range. I stayed on the conservative side with the weight and I think it paid off. The lifts were explosive and the form was generally good on the reps.
Circuit:
Jump Shrug:
11,10,10,4 x 1 @ 60 kg
DB Standing Shoulder Press:
10,8,8,9 x 1@ 20 kg x 2
Back Squat:
10,9,8,8 x 1 @ 90 kg
I like the program so far although there is a lot of soreness.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #46 on: January 13, 2010, 08:07:52 pm »

Heavy day:
Goal: 20 reps per exercise and 75 sec break in between set
Chin Ups:
5,4,3,3,3,2 x 1 @ BW(=94,5kg) + 15 kg
Decline CG Bench Press: 6,6,4,4 x 1 @ 102,5 kg
DL: 5,4,3,3,3 x 1 @ 140 kg
DL wasn't too great but gradually my form improves on the classic style DLs.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #47 on: January 17, 2010, 07:49:55 pm »

Circuit with a goal of 20 reps
DB 1 arm row: 6,6,6,2 x 1 @ 25 kg DB
DB 1 arm Bench Press: 7,7,6 x1@ 25kg
Single Leg Squat:
5,5,5,3,2x 1 @ BW


35 reps
Jump Shrug
12 x 1 @ 70 kg
10,10,3 x 1 @ 80 kg
Back Squat:
10,10,9 x1 @100 kg
At rep 30 I felt a sharp pain in my right knee so I had to cut short the squats  Angry

Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #48 on: January 24, 2010, 08:38:18 am »

Week 3
Day 1: Chin Ups:
4,3,3,3,3,3,1 x 1 @ BW + 20 kg
Decline CG Bench Press
7,5,4,4 x 1 @ 105 kg
Deadlift: 5,5,4,3,3 x 1 @ 140 kg

Day2: DB 1 arm row:
8,7,5 x 1 @ 30 kg x 2
1 arm Bench Press:
8,8,4 x 1 @ 30 kg x2
Single Leg Squat:
5 x 4 @ BW - holding on to a post but going real low. I hope to decrease the support over time.
Logged
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #49 on: January 24, 2010, 08:42:36 pm »

One arm bench Press?  With the barbell?  or a dumbell?
Logged

A stitch in time means that someone repaired a hole in the fabric of the universe.
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #50 on: January 25, 2010, 08:31:52 pm »

With a DB though you are giving me a good idea with the barbell  Grin

Today was medium day:
Goal 35 reps and 90 sec pauses. First two exercises done in circuit.
Jump Shrug:
10,12,13 x 1 @ 90 kg
DB Standing Shoulder Press:
10,9,7,5,4 x 1 @ 25 kg DB x2
Squat:
11, 12, 6, 6 x 1 @ 100 kg Knee seemed fine so I can quit toying around with the 100 and move up the weight next week.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #51 on: January 27, 2010, 08:28:55 pm »

Today was the start of the last round for the 1st phase of Get Strong from Huge in a Hurry. I am already a bit fatigued so I am eager for the scheduled deload week.

Rep Goal: 20
Pause: 75 sec
Chin Ups:
5,3,3,3,3,3 x 1 @ BW + 20 kg, BW = 94,9 kg at least below 95kg
Decline CG Bench Press:
5,4,4,2,2,2,1 x 1 @ 110 kg, this exercise I like the least, the bar seems to be going where it wants off the chest. Only in the last quarter of the movement I have good control.
DL:
7,5,4,4 x 1 @ 142,5 kg
Logged
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #52 on: January 27, 2010, 10:39:01 pm »

I'm not a fan of Decline Bench either.  That bar could end up anywhere between my navel and my neck on the descent...
Logged

A stitch in time means that someone repaired a hole in the fabric of the universe.
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #53 on: February 05, 2010, 08:09:54 pm »

Rep Goal: 20 reps
Pause: 75 sec
DB 1 arm row:
6,8,6 x 1 @ 35 kg DB
DB 1 arm Bench Press
5,7,8 x 1 @ 35 kg DB
Single Leg Squat:
5 x 4 @ BW = 94,3kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #54 on: February 10, 2010, 07:29:20 pm »

7.2.2010:
Jump Shrug
12,12,11 x 1 @ 100 kg
DB Standing Shoulder Press
11, 8, 7, 5,4  x 1 @ 25 kg x 2
Back Squat:
10,10,8,7 x 1 @ 105 kg

10.2.2010
Start of deload week
Rep Goal 30
Pause: 45 sec

Chin Ups:
12,8,5,3,2 x 1 @ BW = 95 kg
Bench Press:
14, 10, 6 x 1 @ 80 kg
Quarter Squat: (finally a squat exercise I can do properly ;-))
15, 8, 7 x 1 @ 130 kg Note to self: Don't go all out on the first set.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #55 on: February 13, 2010, 11:15:56 am »

I will not take part in March's Vienna championship. However there is a raw championship in June which I could make. Let's see.

10.2.2010:
Cable (Band) Mid Pulley Standing Row:
14,10,6 x1 @ Small + Mini Band
DB Standing Shoulder Press:
12,9,7,2 x 1 @ 25 kg DB x 2
DB Romanian DL:
10 x 3 @ 35 kg DB x 2

Can't wait to see the videos fom the DL meet.

Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #56 on: February 21, 2010, 01:06:47 pm »

2nd phase of Get Strong program

day1
rep goal 15 @ 2-3 RM
Pause 60 sec

Wide Grip Pull Up:
2 x 7 @ BW + 15 kg
1 x 1 @ BW + 15 kg
BB CG Decline Bench:
2 x 7 @ 120 kg
1 x 1 @ 120 kg
Front Squat:
2,3,4 x 1 @ 60 kg
3 x 2 @ 70 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #57 on: February 25, 2010, 08:40:10 pm »

Band Standing One-arm mid-pulley row, elbow out:
6 x 1 @ Small Band
6, 8 x 1 @ Mini + Small
DB Standing one-arm shoulder press
6 x 1 @ 20 kg DB
6, 8 x 1 @ 25 kg DB
DB Single - Leg DL
6,6,8 x 1 @ 20 kg DB x 2
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #58 on: February 26, 2010, 05:47:27 pm »

Medium day:
Rep Goal: 35
90sec pause
10 - 12 RM

High Pull:
11,9,10,5 x 1 @ 50 kg
Bench Press:
12,12,11 x 1 @ 90 kg
Good Mornings:
12,12,11 x 1 @ 60 kg, first pain free Good Mornings session since my injury in 08.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #59 on: March 01, 2010, 05:26:50 pm »

Rep goal 15
60 sec pause
2-3 RM

Wide Grip Pull Ups:
3 x 3 @ BW + 17,5 kg
2 x 3 @ BW + 17,5 kg
BB Decline Close Grip Bench Press:
2 x 4 @ 122,5 kg
1 x 7 @ 122,5 kg
Front Squat:
3 x 2 @ 70 kg
3 x 3 @ 80 kg
I moved the stance in and the front squats started to feel more solid.
Logged
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