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Christian Burgers 2011 journal
(Read 112279 times)
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« on: January 07, 2011, 04:03:32 pm »

My new years resolution: making progress once again.
I have started the Texas method:http://www.t-nation.com/free_o...email&utm_campaign=tnation which is essentially a 5x5 based training.
I started out conservatively, after a bit of a pause lately.
Squat: 5 x 5 @ 122,5 kg
Bench: 4 x 5 @ 92,5 kg, 1 x 4 @ 92,5 kg => same weigth next week; all reps paused
DL: 5 x 1 @ 140 kg
DL will all be done in regular style.
Somebody stole my bicycle, so I trained under controlled rage. Angry



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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #1 on: January 09, 2011, 07:45:26 pm »

Squat: 2 x 5 @ 102,5 kg
OH Press: 3 x 5 @ 52,5 kg
Chin: 5 x 1, 4 x 1, 2 x 1 @ BW = 92,7 kg, each rep paused and chest had to touch the bar.
Good Mornings: 5 x 10 @ 42,5 kg, these were more weighted streches

I like the programs lay out and its emphasis on the basic movements.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #2 on: January 11, 2011, 07:01:43 pm »

Squat: 1 x 5 @ 132,5 kg
Bench Press: 1 x 5 @ 102,5 kg
Power Clean: 5 x 3 @ 60 kg
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #3 on: January 17, 2011, 07:40:47 pm »

Last Fridays training:
5x5 day
Squat: 5 x 5 @ 125 kg
Bench: 5 x 5 @ 92,5 kg
DL: 5 x 1 @ 142,5 kg
 
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #4 on: January 17, 2011, 07:43:02 pm »

Sundays training:
Recovery day
Squat: 2 x 5 @ 105 kg
OH Press: 3 x 5 @ 55 kg
Chin: 6 x 1 @ BW
4 x 1 @ BW
3 x 1 @ BW => + 2 reps overall
Good Mornings: 5 x 10 @ 42,5 kg
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #5 on: January 18, 2011, 08:10:15 pm »

Squat: 1 x 5 @ 135 kg
Bench:  1 x 4 @ 105 kg
Power Clean: 5 x 3 @ 62,5 kg
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #6 on: January 22, 2011, 02:23:02 pm »

Squat: 5 x 5 @ 130 kg (some reps where only to parallel so I will use the same weight again next week).
Bench: 5 x 5 @ 95 kg (the pauses on the last set were too short => same weight next week)
Deadlift: 5 x 1 @ 145 kg (as my form slowly improves these feel lighter each week).
« Last Edit: January 23, 2011, 09:10:57 am by burgerc » Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #7 on: January 25, 2011, 05:39:01 pm »

Squat: 5 x 5 @ 107,5 kg
OH Press: 5 x 2 @ 57,5 kg
4 x 1 @ 57,5 kg
Chin: 6,4,3 x 1 @ BW
Good Mornings: 10 x 5 @ 42,5kg
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #8 on: January 27, 2011, 06:21:56 pm »

Squat : 3 x 1 @ 140 kg (2 of 5 were too high => I'll try again next week)
Bench: 5 x 1 @ 105 kg (with good pause  Smiley )
Power Clean: 3 x 5 @ 65 kg (no problems here)
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #9 on: January 30, 2011, 05:31:03 pm »

Squat: 4 x 4 @ 130 kg, 3 x 1 @ 130kg (the success with being more strict on the bench let me to review each rep by video, goal was 5 x 5)
Bench: 5 x 5 @ 95 kg
Deadlift: 5 x 1 @147,5 kg

I found a good read over at T-Nation:
http://www.t-nation.com/free_o...proper_back_position_for_power
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Kristoffer Lindqvist
Staff  [Project Manager, Developer, Moderator, Swedish Translator]
 
Finland Finland Male 1178 posts
WWW
« Reply #10 on: January 30, 2011, 09:51:54 pm »

Thanks for sharing that link Christian. That's by far the most informative article on proper low back posture I've read to date.  Smiley
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #11 on: February 13, 2011, 04:04:45 pm »

I still try to implement the article. Too bad Mr. Rippetoe does not have seminars in Europe. At least not to my knowledge.

First workout after skiing vacation:
Squat:
reset to 125kg: 4, 5, 5, 4, 3 x 1 @ 125 kg
Bench: reset to 95 kg: 5, 5, 5, 4, 3 x 1 @ 95 kg
Deadlift: 5 x 1 @ 150 kg
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #12 on: February 15, 2011, 07:37:49 pm »

Squat: 5 x 2 @ 105 kg
OH Press: 5 x 3 @ 55 kg
Chin Ups: 6,3,2 x 1 @ BW
Good Mornings: 10 x 5 @ 42,5 kg
Reverse Crunch on Slant Board: 5 x 2
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #13 on: February 19, 2011, 03:20:53 pm »

Squat:
5 x 1 @ 135 kg
Bench:
5 x 1 @ 105 kg
Power Clean:
3 x  5 @ 65 kg
Hand Walk Out: 5 x 3
(reps x sets)
I will do the deadlift meet using classic style instead of sumo.
I guess I start with 160 kg and move up from there.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #14 on: March 03, 2011, 01:53:58 pm »

Tuesday's training:
Squat:
5 x 5 @ 125 kg going for 127,5 kg next week
Bench:
5 x 4 @ 95 kg
3 x 1 @ 95 kg :-( same weight next week
Deadlift:
5 x 1 @ 150 kg => onward next week
Paloff Press
Today's training
Squat:
5 x 2 @ 105 kg
Press:
5 x 3 @ 55 kg => 57,5 next week
Chin Up:
6,4,2 x 1 @ BW = 92,5 kg
Good Morning:
10 x 5 @ 45 kg
Reverse Crunch:
5 x 3
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