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Christian Burger: Full meet, 7-9th September 2007
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« on: July 31, 2007, 09:19:16 am »

Currently I am doing a routine which is loosely inspired by an article on EliteFTS: http://www.elitefts.com/documents/three_days.htm
I am still tweaking it to make it work better and any recommendation is highly welcome.
BW is between 97 kg and 99 kg.
Here is what I did this week:
RE Bench 27.7.2007:
DB Bench Press:
10 x 1 @ 80 kg (that is 2 40kg DBs)
8 x 1 @ 90 kg
4 x 1 @ 90 kg
Rack Lockouts:
10 x 1 @ 140 kg
7 x 1 @ 140 kg
5 x 1 @ 140 kg
Bentover Rows Palms up:
10 x 3 @ 80 kg
Weighted Chins
5 x 1 @ BW + 10 kg
6 x 1 @ BW
5 x 1 @ BW
Overhead Tricep Extension:
9 x 1 @ 40 kg
5 x 1 @ 40 kg
20 x 1 @ 30 kg
-------------------------
DE Squat Deadlift - 29.7.2007
Back Squat:
2 x 2 @ 85 kg
2 x 8 @ 90 kg
Romanian DL from platform:
2 x 3 @ 100 kg
2 x 7 @ 105 kg
Seated Good Mornings:
5 x 2 @ 25 kg
5 x 3 @ 27,5 kg
Sit up:
5 x 1 @ 40 kg
5 x 4 @ 20 kg
-------------------------
ME Bench - 31.7.2007
Bench Press:
worked up to 1 @ 130 kg, 140 kg got stuck somewhere in the middle. I nailed it before so I will try get it next time.
Chins:
3 x 1 @ BW + 25 kg
3 x 1 @ BW + 15 kg
3 x 3 @ BW + 20 kg
Standing Military Press:
5 x 5 @ 60 kg
1 arm DB row:
5 x 5 @ 45 kg DB
-------------------------------
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #1 on: August 02, 2007, 08:08:51 am »

ME Squat / Deadlift - 2.8.2007
Squat:
5 x 1 @ 85 kg
3 x 1 @ 110 kg
2 x 1 @ 140 kg
1 x 1 @ 160 kg
0 x 1 @ 170 kg (not deep enough)
1 x 1 @ 170 kg
0 x 1 @ 170 kg (not deep enough)

Sumo Deadlift:
5 x 1 @ 100 kg
3 x 1 @ 120 kg
2 x 1 @ 140 kg
1 x 1 @ 160 kg
1 x 1 @ 180 kg
1 x 1 @ 200 kg
0 x 1 @ 210 kg (not focussed)
0 x 1 @ 215 kg (bad idea, again no focus)

Had to rush to work. I will do abs in the evening. I think I have to add more auxiliary exercises for lower body. I will give the Sumo RDL that Mike mentioned in his journal a try.
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Kristoffer Lindqvist
Staff  [Project Manager, Developer, Moderator, Swedish Translator]
 
Finland Finland Male 1178 posts
WWW
« Reply #2 on: August 03, 2007, 11:26:33 pm »

Very strong lifting for someone who has only been doing pure powerlifting for a year! Looking good.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #3 on: August 08, 2007, 07:59:13 am »

Thanks Kris. I had been lifting for some time though not for powerlifting purposes.
I went with some friends riding motorbike through the mountains in Slovenia and Italy on the weekend so I postponed a training session. I will  catch up this week.
DE Bench - 7.8.2007
Speed Bench:
3 x 1 @ 75 kg
3 x 9 @ 80 kg
Side Raise:
5 x 5 @ 40 kg (2 x 20 kg DB)
Bentover Rows Palms down (wide grip):
5 x 5 @ 80 kg
Reverse Shrugs (top position of a std. military press and then 'shrugging' the bar):
5 x 5 @ 60 kg
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #4 on: August 09, 2007, 07:07:20 am »

RE Squat / Deadlift - 8.8.2007:
Box Squat:
10 x 3 @ 90 kg
Sumo RDL (on 20kg plates):
10 x 2 @ 110 kg
5 x 1 @ 110 kg
Side Bends:
10 x 3 @ 25 kg DB
Sit Ups
10 x 3 @ 25 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #5 on: August 10, 2007, 01:59:48 pm »

RE Bench 10.8.2007
DB Bench Press:
9 x 1 @ 90 kg (2 x 45 kg DBs)
6 x 1 @ 90 kg
5 x 1 @ 90 kg
Rack Lockouts (high number of reps last time did not feel right for this exercise, so I went more heavy with lower reps.):
1 x 1 @ 160 kg
2 x 2 @ 160 kg
Bentover Rows Palms Up:
9 x 1 @ 100 kg
6 x 1 @ 100 kg
4 x 1 @ 100 kg
Chins:
6 x 1 @ BW
5 x 1 @ BW
3 x 1 @ BW
1 arm Overhead Triceps Extension:
10 x 1 @ 30 kg (= 2 x 15 kg DBs)
10 x 1 @ 40 kg
6 x 1 @ 40 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #6 on: August 14, 2007, 02:40:21 pm »

DE - Squat Deadlift 14.8.2007:

Speed BoX Squat:
10 x 2 @ 105 kg
Speed Sumo RDL on 50 kg plates:
10 x 2 @ 120 kg
Seated Good Mornings
5 x 5 @ 30 kg
Situps:
5 x 5 @ 35 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #7 on: August 15, 2007, 01:23:45 pm »

Last work out before my vacation in Greece. This and the last one where done at a gym in Skopje. There was no power rack, so extra caution was taken for the BP.
ME Bench - 15.8.2007
Bench Press:
1 x 1 @ 120 kg
1 x 1 @ 130 kg
0 x 1 @ 140 kg (got help on that one)
1 x 3 @ 120 kg
Chins (Parallel Grip):
3 x 1 @ BW + 25 kg
2 x 1 @ BW + 30 kg
3 x 2 @ BW + 27.5 kg
3 x 1 @ BW + 25 kg
Standing Military Press:
5 x 1 @ 65 kg
3 x 2 @ 70 kg
3 x 1 @ 65 kg
5 x 1 @ 60 kg
Face Pulls
5 x 5 @ 30 (whatever the measure)

Now I am off to Greece for the summer vacation. I should be training again in about 10 days.

Greetings,
Christian.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #8 on: August 27, 2007, 05:53:24 pm »

Returned yesterday night from greece. I will be training this week in a small gym which has thinner bars than the one I will use for the meet.

ME SQ / DL - 27.8.2007
Box Squats:
Worked up to
1 x 1 @ 150 kg (easy)
Gym does not have any safety devices for Squatting, so I did not go heavier.

Sumo DL standing on 50 kg plates:
Worked up to 1 x 1 @ 210 kg

Sumo DL (not standing on plates):
1 x 1 @ 220 kg
1 x 1 @ 225 kg

Cable Crunches:
5 x 5

It seems the vacation and rest worked for me. Must be something they put in the Ouzo or Gyro. Smiley
I hope I can repeat the Sumo DL with my bar at my home gym.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #9 on: August 30, 2007, 04:39:03 pm »

After Monday's PR in DL I felt drained and added another day of rest.
DE Bench - 30.8.2007
Speed Bench:
3 x 10 @ 80kg
Side Raises:
5 x 4 @ 45 kg (22,5 each DB)
5 x 1 @ 50 kg
Bentover Rows palms down grip:
5 x 1 @ 80 kg
5 x 4 @ 85 kg
Reverse Shrugs:
5 x 1 @ 60 kg
5 x 3 @ 65 kg
5 x 1 @ 70 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #10 on: August 31, 2007, 11:34:24 am »

Reduced the intensity prior to meet next week.
I want to do RE Bench on Monday and then pause before the meet.
RE Squat / DL
Box Squats:
10 x 2 @ 90 kg
5 x 1 @ 90 kg (did not want to work to failure)
Good Mornings:
10 x 3 @ 60 kg
Side Bends:
10 x 1 @ 25 kg DB
10 x 2 @ 30 kg DB
Cable Crunches:
10 x 3
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #11 on: September 03, 2007, 06:42:22 pm »

Last training before the meet.
RE - Bench 3.9.2007
DB Bench Press:
10 x 1 @ 90 kg
9 x 1 @ 90 kg
5 x 1 @ 90 kg
Rack Lockouts:
2 x 1 @ 160 kg
4 x 2 @ 140 kg
Bentover Rows Palms Up:
5 x 1 @ 105 kg
6 x 2 @ 100 kg
Overhead Triceps Extensions:
10 x 1 @ 40 kg
6 x 2 @ 40 kg

Very excited for the meet on friday. Sorry to read that Mike is out due to injury. Get well soon!

I hope that everyone has a great meet and new PRs.
Since this will be my first meet, I plan my first atempts on the conservative side. Especially for the bench.
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Kristoffer Lindqvist
Staff  [Project Manager, Developer, Moderator, Swedish Translator]
 
Finland Finland Male 1178 posts
WWW
« Reply #12 on: September 03, 2007, 10:30:25 pm »

Have a good one Christian, looking forward to seeing your lifts!
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #13 on: September 27, 2007, 08:06:05 am »

After doing some analyzing after the meet, I figured that while my DL did improve with the current program, my bench actually got worse. That coming from not benching often enough. So I switched to a 4 day split using the Westside for skinny bastards III template as a guideline.
On my next trip to the US I am planning to buy some bands, so I can incorporate these as well.
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