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Christian Burgers 2011 journal
(Read 112280 times)
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #75 on: November 08, 2011, 03:59:14 pm »

Thanks Wade. I started out drinking 1 liter of milk extra each day. + a lot of extra food made me gain 4 kg over 2 months time. Not all of it muscle :-)
 As I am not prepared to go over 100 kg I cut back on the food intake.
The 70sbig web site has a wealth of info on the Texas method. I followed it for some time this spring with good results.
I think this will be the next progression for me. I also like Korte 3x3 plan but I belive this is too advanced for me at this stage. But only after I had to reset a couple of times with the current linear progression.
Yesterday results:
Squat:
5 x 3 @ 152,5kg
Press:
5 x 2 @ 60 kg
2 x 1 @ 60 kg
Power Clean:
2 x 1 @ 77,5 kg
3 x 1 @ 77,5 kg
2 x 3 @ 77,5 kg
Time to reset the power cleans. IN order to work on technique, I am considering going back to 60 kgs.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #76 on: November 12, 2011, 12:54:53 pm »

Wednesday program
Squat
4,3,2 x 1 @ 155 kg
5,3,2 x1 @ 107,5 kg => reset to 100 kg
DL
4 x 1@ 170 kg form was terrible and begs for an injury => reset to 150 kg

Today:
Squat:
4 x 2 @ 155 kg
2 x 1 @ 155 kg
Press:
5 x 2 @ 60 kg
4 x 1 @ 60 kg
Power Clean:
3 x 5 @ 60 kg
I watched the weightlifting world championship in Paris on TV. Awesome stuff and very inspiring. The winner (kianush Rostami) in the 85kg class had 209 kg over his head and he does not even look all that muscular.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #77 on: November 15, 2011, 08:29:39 pm »

Squat:
5 x 1 @ 155 kg ugly form
2 x 1 @ 155 kg OK
2 x 1 @ 155 kg ugly again => reset to 140 kg
Bench:
5 x 3 @ 100 kg, I noticed that I push the load in the direction of my head instead of straight up. So I need to practice on that.
Deadlift:
2 x 1 @ 150 kg, I used double overhand grip and my grip gave way. But the form was much better. I will stick to double overhead so that grip and form can improve.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #78 on: November 21, 2011, 08:27:16 pm »

My son brought home some virus from the kindergarten taking me out for a week.
Weekly periodization for squat:
Squat:
5,4,3,2,2 x 1 @ 140 kg, weak stuff
Press:
3 x 3 @ 60 kg, weaker still
Power Clean
3 x 5 @ 60 kg
I still felt weak, so it can only get better next session :-)
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #79 on: November 22, 2011, 09:06:54 pm »

Squat: 5 x 2 @ 110 kg
BEnch Press: 5 x 2 @ 102,5 kg
4 x 1 @ 102,5 kg
Deadlift:
3 x 1 @ 150 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #80 on: December 09, 2011, 10:54:29 am »

I caught another nasty cold. I did this session Wednesday while I stll felt OK.

Squat:
5 x 2 @ 110 kg
Press:
5 x 2 @ 60 kg
2 x 1 @ 60 kg
showing at least some improvement
Power Snatch:
6 x 2 @ 40 kg - these were not pretty
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #81 on: December 11, 2011, 12:04:09 pm »

Still out but I saw this video from startingstrenght.com regarding Power Cleans: http://startingstrength.com/in...latform_the_iron_plate_problem

Nice one!
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #82 on: December 18, 2011, 06:29:08 pm »

Reducing the max days from 5 x 1 to 3 x 1. If I want to attend the Vienna championships in March I should up the weights a bit.

Squat:
3 x 1 @ 152,5 kg
Bench:
3 x 1 @ 110 kg
Deadlift:
3 x 1 @ 170 kg

Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #83 on: December 26, 2011, 02:09:00 pm »

Last weeks effort was like this:
Vol Day
Sqat: 5 x 4 @ 140 kg
3 x 1 @ 140 kg
Bench:
5 x 3 @ 102,5kg
2 x 2 @ 102,5 kg
DL: 5 x 1 @ 150 kg (double over grip)
Light day:
Squat: 5 x 2 @ 110 kg
Press:
5,3,2 x 1 @ 62,5 kg
Power Snatch: 2 x 6@ 42,5 kg
Heavy day:
Squat:
3 x 1 @ 155 kg (1 was to parallel)
Bench:
3 x 1 @ 112,5 kg
DL: 1 x 1 @ 172,5kg

Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #84 on: December 28, 2011, 03:22:32 pm »

Squat:
5 x 5 @ 140 kg
Bench: 5 x 3 @ 102,5 kg
3 x 2 @ 102.5 kg
DL:
2 x 1 @ 152,5 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #85 on: January 02, 2012, 07:57:08 pm »

Sunday training
Squat:
3 x 1 @ 157,5 kg, no problems
Bench:
3 x 1 @ 115 kg, went up smoothly
Deadlift:
3 x 1 @ 172,5 kg, felt hard
I like how the new year starts with beating my last weeks maxes.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #86 on: January 04, 2012, 09:21:17 pm »

Volume day:
Squat:
5 x 1 @ 142,5 kg
3 x 3 @ 142,5 kg
2 x 1 @ 142,5 kg
Bench
5 x 4 @ 102,5 kg
DL:
3 x 1 @ 152,5 kg I use double overhand grip on volume day
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #87 on: January 08, 2012, 01:09:45 pm »

Friday:
Front Squat:
5 x 2 @ 62,5 kg
Press:
5 x 2 @ 62,5 kg
2 x 1 @ 62,5 kg
Power Snatch:
2 x 6 @ 45 kg
===
Today:
Squat:
3 x 1 @ 160 kg
Bench:
3 x 1 @ 117,5 kg, considerable slow down on the 3rd rep
Deadlift:
3 x 1 @ 175 kg
DL were a  lot easier than last time.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #88 on: January 13, 2012, 06:02:24 pm »

Front Squat:
5 x 2 @ 65 kg
Press:
5,4,3 x 1 @ 6,5 kg
Power Clean
3 x 5 @ 70 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #89 on: January 17, 2012, 07:38:28 pm »

Sunday's session:
Squat:
3 x 1 @ 162,5 kg, depth has to be improved so I will stick with the weight for next time
Bench:
2 x 1 @ 120 kg
DL:
2 x 1 @ 177,5 kg
same weigths next week.

I bought my very first Captain of Crunch Trainer grip trainer. Nice stuff. I think I need a couple of weeks until I can progress to #1.
Logged
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