User
Welcome, Guest. Please login or register.
August 07, 2020, 10:13:41 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 ... 3 4 [5]
Print
Christian Burger: Log 2010
(Read 61834 times)
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #60 on: March 11, 2010, 11:38:29 am »

From last week:
Heavy day
Band Standing One-arm mid-pulley row, elbow out:
6 x 2 @
8 x 1 @ Medium Band
DB Standing one-arm shoulder press
4 x 1 @ 30 kg DB (too heavy still  Angry )
8, 8 x 1 @ 25 kg DB
DB Single - Leg DL
6,6,8 x 1 @ 30 kg DB x 2
Medium Day:
High Pull:
10,8,8,9 x 1 @ 55 kg
Bench Press:
14,13,8 x 1 @ 92,5 kg
Good Mornings:
12,12,11 x 1 @ 62,5 kg

Super heavy yesterday:
RM 2-3
Wide Grip Pull Ups:
4,3,3,2,3 x 1  @ BW + 17,5 kg

BB Decline Close Grip Bench Press:
3,3,2,2,2,1,1,1 x 1 @ 122,5 kg (125 next week)

Front Squat:
3 x 1 @ 80 kg
3,2,2,2,2 x 1 @ 90 kg
BW Front squats were my goal for these 4 weeks and they should be achievable by next week. Too much upper back rounding makes the FS harder than they ought to be.
Let's see about next week military bench meet. I am curious as to how this program translates into 1 RM results. I'll start probably with 110, 120, and then shoot for 132.5 kg.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #61 on: March 12, 2010, 04:18:46 pm »

Heavy day
Band Standing One-arm mid-pulley row, elbow out:
9 x 2 @ Medium Band
5, 6 x 1 @ Medium Band + Mini Band
DB Standing one-arm shoulder press
7 x 2 @ 27,5 kg DB
6 x 1 @ 27,5 kg DB
DB Single - Leg DL
6,6,8 x 1 @ 35 kg DB x 2
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #62 on: March 14, 2010, 04:44:50 pm »

Medium Day:
High Pull:
12,10,13 x 1 @ 55 kg
Bench Press:
15 x 1 @ 95 kg
12 x 1 @ 97,5 kg
8 x 1 @ 100 kg
Good Mornings:
15 x 1 @ 65 kg
12 x 1 @ 67,5 kg
8 x 1 @ 70 kg
nice improvement for my bench and good mornings.
Let's see to what it translates next week.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #63 on: March 17, 2010, 01:22:32 pm »

Super heavy (relatively  Wink):
RM 2-3
Wide Grip Pull Ups:
4,3,3,3,2x 1  @ BW + 17,5 kg

BB Decline Close Grip Bench Press:
3,2,1,1,1,2,1,1,1 0 Tongue x 1 @ 125 kg
2 x 1 @ 120 kg

Front Squat:
1 x 1 @ 95 kg
2 x 7 @ 90 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #64 on: April 01, 2010, 07:54:10 pm »

Phase three of the Get Strong program:
As I have no dip bar available I supplemented it with classical benching.
Rep Range 2-3, 60 sec break, 15 reps total
Chin Ups:
3 x 5 @ BW + 20 kg, more kg next time
Overhead Squat:
Very akward. I am not sure I ever did those before.
3 x 1 @ 60 kg extremely shaky and too high
=> 3 x 4 @ 50 kg Dropped it a couple of times.
Bench Press:
3,2,2,2,2,1,1,1,1 x 1 @ 120 kg, I think I feel this tommorow...
DB Romanian Deadlift:
6,7,2 x 1 @ 50 kg x 2. I need to somehow get heavier DBs.


And yes the bench was paused ;-) At least until about rep 12.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #65 on: April 03, 2010, 08:41:42 pm »

Day of the long exercise names:
Band Standing Mid Pulley Raw, Elbows In: 6 x 1 @ Small Band
6,3 x 1 @ Medium Band
DB Single Leg DL: 6,5,4 x 1 @ 30 kg DB x 2
One arm DB Incline Bench Press:
5 x 3 @ 30 kg DB
Single Leg Squat:
6,5,4 x 1 @ BW
I read on elitefts.com an article by a coach which included the single leg squat.
They showed an interesting progression towards a full single leg squat.
In the first stage they had band around the knees and squatting to a bench. The article made good sense so I will give it a try.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #66 on: April 05, 2010, 03:54:43 pm »

90 sec rest,
15 rep goal
4-6 rm
High Pull:
4,5,4,2 x 1 @ 70 kg
Shoulder Press:
6,5,4 x 1 @ 60 kg
Back Squat:
4 x 2 @ 130 kg
3 x 2 @ 130 kg
1 x 1 @ 130 kg
Logged
Pages: 1 ... 3 4 [5]
Print
Jump to:  

Close