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Christian Burgers 2011 journal
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #45 on: May 18, 2011, 05:41:48 pm »

Yesterday's training:
Squat:
5 x 2 @ 115 kg
Press:
5,3,3 x1 @ 62.5 kg
Pull Up:
6,4,4 x 1 @ BW
Halting DL:
10 x 5 @ 67.7 kg
Reverse Crunch:
14 x 3
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #46 on: May 19, 2011, 06:33:02 pm »

Squat:
2 x 1 @ 157,5 kg; I failed on the third rep.
Bench
5 x 1 @ 105 kg
Power Clean
3 x 5 @ 75 kg;
Band Crunch
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #47 on: May 21, 2011, 10:38:28 am »

Squat:
4 x 2 @ 142,5 kg
3 x 2 @ 142,5 kg
2 x 1 @ 142,5 kg
Squat progress seems to slow down, I guess that means to work on form more.
Bench:
5 x 3 @ 100 kg
4 x 1 @ 100 kg
3 x 1 @ 100 kg
Deadlift:
3 x 1 @ 165 kg
Paloff Press
15 x 3 @ mini band
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #48 on: May 24, 2011, 06:38:41 pm »

Squat:
5 x 2 @ 115 kg
Press:
5 x 2 @ 62,5 kg
2 x 1 @ 62,5 kg
Pull Up
7,5,3 x 1 @ BW
Halting DL:
10 x 5 @ 70 kg => I will switch to Rom DL next time
Reverese Crunches
15 x 3
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #49 on: May 25, 2011, 07:25:09 pm »

Squat:
4 x 1 @ 157,5 kg
Bench: 4 x 1@ 107,5 kg
Power Clean:
3 x 1 @ 77,5 kg
2 x 4 @ 77,5 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #50 on: May 28, 2011, 04:20:55 pm »

5x5 day
Squat:
5 x 3 @ 142.5 kg
4 x 1@ 142.5 kg
2 x 1 @ 142.5kg => better than last week but still 4 reps short

Bench:
5 x 5@ 100 kg => moving up to 102,5kg
Military Bench for Reps:
Let's just say that doing a meet on rep day is not the smartest choice   Wink

Deadlift:
3 x @ 165 kg, felt stronger than last week, but it did not yet show in additional reps

Paloff Press
16 x 3 @ mini band.

Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #51 on: May 31, 2011, 04:53:56 pm »

Squat:
5 x 2 @ 115 kg
Press:
5 x 2 @ 62.5 kg
3 x 1 @ 62,5 kg
maybe 5x 3 next time
Pull Up:
8,5,4 x 1 @ BW
Romanian DL:
10 x 5 @ 80 kg => form has to improve though
Reverse Crunc:
16 x 3
My knee keeps acting up so after discussion with my physical therapist I will have to skip heavy squatting until the weekend+ do some streches and stability drills for the knee.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #52 on: June 03, 2011, 12:53:59 pm »

Yesterdays training sans leg work:
Bench:
5 x 1 @ 107.5 kg
Band Crunch 20 x 3

mobility training for left and stability training for right knee.

Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #53 on: June 04, 2011, 04:29:48 pm »

Squat:
5 x 4 @ 142.5kg
4 x 1 @ 142.5 kg
close
Bench:
5 x 2 @ 102.5kg
4,3,3 x 1 @ 102.5 kg
Deadlift:
4 x 1 @ 165 kg => form was terrible. If there is no improvement next week, I will go back to 160 kg
Paloff Press:
17 x 3 @ mini band
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #54 on: June 11, 2011, 11:39:14 am »

Wednesday:
Squat:
5 x 1 @ 157.5kg
Bench:
5 x 1 @ 110 kg, finally
Power Clean:
3 x 2 @ 77.5 kg
2 x 3 @ 77.5 kg, not being able to drop the weight gets quite annoying
Band Crunch

Today:
Squat: 5 x5 @ 142.5 kg
Bench:
5 x 3 @ 102.5 kg
3 x 2 @ 102.5 kg, small progress but progress none the less
Deadlift:
5 x 1 @ 165 kg, I still round my upper  back during lift off, but not as bad as last time.
Paloff Press

Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #55 on: June 23, 2011, 02:04:04 pm »

After being sick, here is my return to training.

Squat:
2 x 1 @ 160 kg
Bench:
3 x 1 @ 112,5 kg
Power Clean:
3 x 1 @ 77,5 kg
2 x 4 @ 77,5 kg
Band Crunch.

I am already looking forward to the meet in Finland. Hopefully until then I get 5 x 1 @ 160kg. And that would probably be my starting weight for the squat.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #56 on: June 25, 2011, 04:30:40 pm »

Squat:
4,5,2,1,1 x 1 @ 145 kg
Bench:
5 x 4 @ 102.5 kg
3 x 1 @ 102.5 kg
Deadlift:
2 x 1 @ 167,5 kg
Paloff
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #57 on: July 02, 2011, 07:12:08 pm »

Squat:
5 x 2 @ 115 kg
Press:
5 x 2 @ 62,5 kg
3 x 1 @ 62,5 kg
Wide Grip Pull Up
5, 5, 2 x 1 @ BW
RDL
10 x 5 @ 85 kg

---------

Squat:
3 x 1 @ 160 kg => this will be my starting weigth for next week
Bench
4 x 1 @ 112,5 kg => I'll probably start with 115 kg
Power Clean
3 x 1 @ 77,5 kg
2 x 4 @ 77,5 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #58 on: July 03, 2011, 11:51:40 am »

Squat:
5 x 2 @ 145 kg
3 x 1 @ 145 kg
2 x 2 @ 145 kg
Bench:
5 x 3 @ 102,5 kg
3 x 2 @ 102,5 kg
DL:
2 x 1 @ 167,5 kg => if I am not going Sumo this will be my starting weigth
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #59 on: August 05, 2011, 11:17:48 am »

First light training after meet:
Squat: 5 x2 @ 115 kg
Behind the neck press:
5 x 1 @ 50 kg
3 x 2 @ 50 kg
all fully paused
Wide Grip Pull Ups:
5, 3,2 x 1 @ BW = 95kg
RDL:
10 x 2 @ 85 kg
7,4,3 x 1 @ 85 kg
Side Bends

This is more of an intermezzo as I will have to take another break next week for about 10 days.
Logged
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