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Christian Burger: Military Bench Meet, Nov 23rd - 25th
(Read 35805 times)
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« on: October 05, 2007, 08:54:47 am »

My program will not be a specific preperation for the bench meet, but rather keeping an eye on long term goal of competing in 2008.
RE Bench - Oct. 04, 2007
DB Bench Press:
5 x 1 @ 100 kg (2 x 50kg DBs)
4 x 2 @ 100 kg
---
Superset:
Chin Ups Palms Up wide grip:
10 x 3 @ BW
External Rotation Standing:
10 x 3 @ 30 kg
---
BB Military Press:
10 x 1 @ 50 kg
7 x 1 @ 50 kg
5 x 1 @ 50 kg
DB Shrugs:
6 x 2 @ 100 kg (2 x 50kg DBs)
BB Curls:
10 x 1 @ 45 kg
8 x 1 @ 45 kg
5 x 1 @ 45 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #1 on: October 06, 2007, 10:44:57 am »

Felt burnt out: 
ME SQ/DL:
Sumo DL:
worked up to
3 x 2 @ 170 kg
1 x 1 @ 180 kg (this felt like today's max. 190 would not move  Huh I could not believe it.)
Bulgarian Split Squat
10 x 3 @ 60 kg
Lumberjack Squat:
6 x 1 @ 20 kg
6 x 2 @ 40 kg (first time I tried those, interesting as it does not put stress on the spine and allows to go very deep)
Plate Drop:
10 x 3 @ 5 kg
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Timothy McIlhinney
Judge
 
United Kingdom United Kingdom Male 10 posts
« Reply #2 on: October 08, 2007, 09:55:03 am »

Hi Christian, what's a lumberjack squat? Do you have and pics/vids?

Thanks

Tim
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #3 on: October 08, 2007, 10:19:43 am »

I found it on T-Nation.com:

http://www.t-nation.com/readArticle.do?id=1713043

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Timothy McIlhinney
Judge
 
United Kingdom United Kingdom Male 10 posts
« Reply #4 on: October 08, 2007, 07:57:26 pm »


Wow! Oldschool. I love it  Smiley
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #5 on: October 10, 2007, 07:23:38 am »

Thanks Tim. Great job with your recovery by the way.
I have not really mastered the correct setup for this exercise but it seems a good add-on to a lower body workout.

Completed ME Bench yesterday:
Bench Press:
Worked up to 2 x 1 @ 130 kg  (I experimented with a slightly wider grip)
Incline DB Bench Press:
10 x 2 @ 70 kg (2 x 35 kg DBs)
Superset 10 x 3 @ 70 DB row on incline bench and 10 x 3 @ 20 kg Rear Delt Flies
Overhead Shrugs:
10 x 3 @ 70 kg
Hammer Curls:
2 x 30 kg DBs for
7 x 1
5 x 2
With that last exercise I think I strained something in my abs. I will take a day of rest today then.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #6 on: October 12, 2007, 06:37:25 am »

DE Squat/DL 11.10.2007

Box Squat to Box Jump:
3 x 1 @ 20 kg
1 x 1 @ 30 kg
3 x 2 @ 25 kg
2 x 1 @ 25 kg
Reverse Lunge Front leg elevated:
7 x 3 @ Bodyweight (this felt more like a stretching and balancing exercise)
Good Mornings:
12 x 1 @ 60 kg
8 x 2 @ 80 kg
Reverse Crunches:
20 x 3
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #7 on: October 15, 2007, 07:46:19 am »

RE Bench 12.10:
Military Bench Press:
15 x 1 @ 60kg
15 x 1 @ 70kg
15 x 1 @ 75 kg
Chin Ups:
10 x 3 @ BW
Seated DB Power Cleans:
10 x 3 @ 30 kg
DB Military Press:
10 x 3 @ 40 kg
Behind the back BB shrugs:
10 x 3 @ 100 kg
DB Triceps Extension:
10 x 3 @ 30kg
BB Holds:
2 x 1 @ 150 kg (10 sec)
1 x 1 @ 200 kg (5 sec)


ME SQ/DL 14.10.:
Sumo DL:
worked up to
1 x 1 @ 200 kg
I guess I am slowly rebounding from last weeks low:   1 x 1 @ 205 kg
Bulgarian Split Squat
6 x 3 @ 70 kg
Lumberjack Squat:
6 x 1 @ 40 kg
6 x 2 @ 60 kg
Plate Drop:
5 x 3 @ 10 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #8 on: October 17, 2007, 07:03:39 am »

ME Bench - 16.10.
Close Grip Bench
worked up to 3 x 1 @ 100 kg
on to 2 x 1 @ 110 kg
and finally to 1 x 1 @ 120 kg (seems like a good day)
DB Bench Press:
10 x 2 @ 80 kg
Superset:
Bentover BB Row:
10 x 3 @ 80 kg
& External Rotation:
 10 x 3 @ 30 kg

Overhead Shrugs:
10 x 3 @ 70 kg
Hammer Curls:
10 x 1 @ 60 kg
6 x 1 @ 60 kg
5 x 1 @ 60 kg
This is my last training week before a 1 week break.
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Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #9 on: October 17, 2007, 01:18:34 pm »

Nice training Christian.  Do you do any type of auxiliary work or recoup work during your week off or do you take that week off completely?

Just asking, because my program that I'm on now will be ending in 4 weeks and I was thinking of taking a week break before I start it again and maybe doing some high rep work.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #10 on: October 17, 2007, 02:30:50 pm »

Thanks Matt.
Normally I would want to do some recoup work and rather light lifting in the off week. In this case though I will be on vacation and will not have time for that. I plan to do a day of hiking but that will purely be recreational.
I am on the WSSB III program now for 5 weeks and feel I need some rest. Probably getting old ;-) The prgram is great though.
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Matt Reed
Judge
 
United States United States Male 251 posts
« Reply #11 on: October 17, 2007, 03:25:46 pm »

Have a great and safe time on your vacation. 

Any variation of WSB is a good training method.  I've used the straight 4-day a week template a couple times before and saw some pretty good gains.  I'm on a 9-week russian variation program now and I'm really liking it.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #12 on: October 31, 2007, 01:32:44 pm »

Russian training programs do work. It can be seen from the results of the IPF World Championship which was just held in Austria: http://www.powerlifting-ipf.com/worlds/woropenpl2007.html
I tried Sheiko for beginners 1 & 2. While Sheiko 1 brought me OK results I burned out after 2 weeks on Sheiko 2. I guess if one tries these you need good time for recovery.

ME Squat / DL - 31.10.2007
Regular DL:
worked up to 1 x 1 @ 205 kg
Step Ups (14" box):
6 x 1 @ 60 kg
6 x 1 @ 70 kg
6 x 1 @ 80 kg
Good Mornings:
4 x 1 @ 80 kg
6 x 1 @ 70 kg
4 x 1 @ 70 kg
Logged
Måns Rinne
Staff  [Moderator, Finnish Translator]
 
Finland Finland Male 57 posts
« Reply #13 on: October 31, 2007, 07:58:12 pm »

Russian training programs do work... I guess if one tries these you need good time for recovery.

That, and steroids.
Russian programs are rather famous for being formulated for juiced up athletes, are they not? I may be wrong, but that's the way I've understood it. And of course, the roids do quicken your recovery quite a lot, as I understand it...  Undecided
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Anything is possible, except maybe skiing through a revolving door.
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #14 on: November 02, 2007, 01:17:28 pm »

I only have very limited experience on russian programs. I found Sheiko 1 here:  http://web.archive.org/web/200...werlifting/sheikotraining1.htm
and Sheiko 2 here: http://web.archive.org/web/200...werlifting/sheikotraining2.htm

At least these two seem doable, as long as enough rest is taken, which I did not do. I am quite interested in Smolov Squat Cycle and this 9 week program that Matt mentioned. Info on those would be welcome, especially how you fit in other excercises with Smolov and what you did to avoid burning out. Some guys on t-nation tried out Smolov and suffered  Grin but in the end got good results.

Here's what I did today:
ME Bench - 02.11.2007
Close Grip Bench Press:
Worked up to 5 x 1 @ 100 kg
Onwards to 2 x 1 @ 110 kg
1 x 1 @ 115 kg
1 x 1 @ 120 kg ( it seemed the upward part took ages but I think I got an even lock out)
DB Bench Press:
12 x 1 @ 80 kg (2 x 40 kg DBs) (small improvement over last time)
8 x 1 @ 80 kg
Bentover BB Row Wide Grip:
6 x 1 @ 100 kg
4 x 1 @ 100 kg
3 x 1 @ 100 kg (my ego got in the way on these lifts)
supersetted with:
External Rotation:
10 x 3 @ 30 kg (2 x 15 kg DBs)

One Arm Deadlift:
4 x 3 @ 60 kg on the bar (highly recomendable exercise but needs time to get used to; the weight was not the problem, but stabilizing it was)
supersetted with
DB Curl
5 x 3 @ 40 kg ( 2 x 20 kg DBs)
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