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Christian Burgers 2011 journal
(Read 167260 times)
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #60 on: August 07, 2011, 06:51:49 pm »
Squat
3 x 1 @ 140 kg
2 x 4 @ 132,5 kg
Lots of soreness with the squats.
Bench
5 x 3 @ 95 kg
3 x 2 @ 95 kg
Deadlift
5 x 1 @ 150 kg
Paloff Press

Lets see how things will progress from here.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #61 on: August 19, 2011, 01:28:42 pm »
Re Restart:
I am going to begin with the beginners plan from Starting Strength.
Squat: 5 x 3 @ 120 kg
Bench: 5 x 3 @ 95 kg
Deadlift: 5 x 1 @ 150 kg
The plan is as simple as they come. Next training is Squat, Press, Power Clean and so forth.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #62 on: August 22, 2011, 10:33:56 am »
Squat:
5 x 3 @ 122,5 kg
Press:
5x3 @ 50 kg all paused on shoulders
Power Clean:
3 x 5 @ 60 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #63 on: August 28, 2011, 06:16:54 pm »
Squat:
5 x 3 @ 127, 5 kg
Press (pausing at the chest makes this a lot harder + I do not have the breathing figured out just yet):
5 x 2@ 52,5 kg
3 x 1 @ 52,5 kg
Power Clean:
3 x 5 @ 62,5 kg
===============
last Thursday:
Squat 5 x 3 @ 125 kg
Bench 5 x 3 @ 97,5 kg
Deadlift: 5 x 1 @ 152,5 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #64 on: September 04, 2011, 11:30:14 am »
Todays training:
Squat: 5 x 3 @ 132.5 kg
Bench: 5 x 2 @ 100 kg
3 x 1 @ 100 kg
DL: 5 x 1 @ 155 kg, improved form on the DLs, no lower back rounding but still needing some improvements on upper back positioning.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #65 on: September 07, 2011, 06:40:50 pm »
Squat:
5 x 3 @ 135 kg
Press:
4,3,3 x 1 @ 55 kg
Power Clean:
3 x 5 @ 65 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #66 on: September 13, 2011, 05:59:45 pm »
2days ago
Squat:
4 x 3 @ 137,5 kg
Bench
5 x 3 @ 100 kg
DL
5 x 1 @ 157,5 kg
---
Today
Squat:
5 x 3 @ 137,5 kg
Press
5 x 2 @ 55 kg
Power Clean
3 x 5 @ 67,5kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #67 on: September 21, 2011, 06:44:44 pm »
Jumprope as warm up:
100x1@BW
Squat:
5 x 3 @ 142,5 kg
Bench
5 x 2 @ 102,5 kg
4 x 1 @ 102,5 kg
Deadlift:
5 x 1 @ 160 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #68 on: October 06, 2011, 06:23:49 pm »
I was a bit lazy in keeping my online journal lately.

Jumprope as warm up:
130x1@BW
Squat:
5,4,2 x 1 @ 147,5 kg
Bench
5 x 3 @ 102,5 kg, finally progress!
Deadlift:
5 x 1 @ 162,5 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #69 on: October 09, 2011, 06:46:43 am »
Jumprope: 140 x 1
Squat:
5 x 3 @ 147,5 kg
Press:
5 x 2 @ 57,5 kg
3 x 1 @ 57,5 kg
Power Clean:
3 x 5 @ 75 kg
Side Bends
5 x 2 @ 20 kg plate with pinch grip
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #70 on: October 11, 2011, 09:04:30 pm »
Yesterday:
Squat:
4,3,2 x 1 @ 150 kg
Bench:
5 x 3 @ 105 kg
Deadlift:
3 x 1 @ 165 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #71 on: October 22, 2011, 12:39:31 pm »
Yesterdays work out
Squat:
5 x 3 @ 150 kg
Bench
5,4,3x1 @ 107,5 kg
Deadlift
3 x 1 @ 167,5 kg
===
Squats are coming back nicely, and are almost at pre-gathering level.
So is bench and deadlift. I wonder how long I can progress on this extremely simple workout scheme.
Anybody else got experience with Starting Strength novice program? How long did you make progress? How did you know when it is time to switch to an intermediate program?
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #72 on: October 23, 2011, 11:30:03 am »
Squat:
4,2,2 x 1 @ 152,5 kg
Press:
4,3,3 x 1@ 60 kg
Power Clean:
2 x 5 @ 77,5 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #73 on: November 05, 2011, 12:38:01 pm »
I was a bit sloppy with my log lately. Here is what I did today:
Squat:
5 x 2 @ 152,5 kg
3 x 1 @ 152,5 kg
Bench:
5 x 1 @ 107,5 kg
3 x 2 @ 107,5 kg
Deadlift:
3 x 1 @ 170 kg
Training Total = 430 kg
My progress on this linear program begins to slow down quite a bit.
Especially the squats seem to get stuck.

MAybe I will incorporate a weekly progression on the squats.

Logged
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #74 on: November 05, 2011, 06:09:08 pm »
As I understand it, you start taking smaller jumps upwards to match the slowdown.  This program also assumes you are eating your face off to gain weight.  70sbig.com discusses the Texas method as the next step.
Logged
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