User
Welcome, Guest. Please login or register.
March 28, 2024, 03:52:30 pm

Login with username, password and session length

As of early 2013, we are still in the process of rebooting unto the new platform

If you want to keep track of the relaunch you can:

  1. Like us on Facebook
  2. Follow us on Twitter
  3. Send me (Kris) an e-mail and let me know that you'd like to join the new site when it is ready.

Once we are ready to relaunch, we will start spreading the word. Until then, expect silence to mean we are heads down coding. :) The forum is still open for active members, but don't expect a lot of activity here since meets are currently on hold.

Facebook
Pages: 1 2 3 [4] 5
Print
Christian Burger: Log 2010
(Read 89615 times)
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
Pages: 1 2 3 [4] 5
Print
Jump to:  

Close