Virtualmeet.net

After the meet is before the meet:
Front Squat:
5 x 1 @ 80 kg
2 x 1 @ 80 kg, definetly one of my weak areas
Behind the neck press:
5,3,2 x 1 @ 52,5 kg
Chin Ups:
5,4,4 x 1 @ BW = 93 kg
Power Cleans:
2 x 2 @ 72,5 kg
1 x 3 @ 72,5 kg

Squat:
2 x 1 @ 160 kg, I rotated y elbows below the bar and this led me to not round my upper back. I have to experiment with this because it puts a lot of pressure on the wrists.
Bench:
2 x 1 @ 120 kg
DL - sumo: 2 x 1 @ 190 kg

Good to get back to training after the meet. The next one seems to be in December so there is some time on hand to improve on technique.

Wassamatta?  you no lift no more?

Hi Wade,

I was a bit lazy on updating my journal here but no skipping of trainings.

Still doing a Texas Method template.
Here is my last training:
Squat:
2x 1@ 162,5 kg basically felt easy but still falling forward a bit, so I will lower to 150kg for the next heavy workout to get my form correct.
Bench:
3 x 1 @ 115 kg
Sumo DL: 2 x 1 @ 195 kg, felt easy on to 197,5 kg next time.

I will get a new template from my club soon. I am curious as to how this is going to look like. My team mates template looks intriguing. 2 times per week with at least 1,5 - 2 hours worth of lifting each time( high pulls, regular pulls, close grip bench, shoulder work and lots of front and back squatting included.)

Squat:
5 x 5 @ 120 kg
still too much forward lean
Bench:
5 x 2 @ 105 kg
4 x 2 @ 105 kg
1 x 2 @ 105 kg
DL:
1 x 1 @ 157, 5 kg double over hand. Not enough pauses ...

Wed.:
Front Squat
5,4 x 1 @ 85 kg
Behind the neck press
5,5,4 x 1 @ 52,5kg
Chin Ups:
5 x 2 @ BW
4 x 1 @ BW
Power Snatch
2 x 4 @ 55 kg
1 x 2 @ 55 kg
Today:
Squats:
3 x 1 @ 150 kg + 6 x 1 @ 100 kg
Bench
2 x 1 @ 117,5 kg
Sumo DL
1 x 1 @ 197,5 kg

I have experimented with high bar squats and will try to get the numbers up on that lift.
Squat:
5 x 3 @ 102,5 kg high bar position
Behind the neck press
5 x 3 @ 52,5 kg felt much easier than last week
Chin
3,2,2 x 1 @ BW+5 kg
Power Clean
3 x 2 @ 72,5 kg
2 x 2 @ 72,5 kg
1 x 1 @ 72,5 kg

Friday I worked with my physical therapists and we decided to use higher reps for a few weeks to get my stabilizers more involved and clean up form issues.
Goal is 12 x 3 on each lift
Squat:
11,7,7 x 1 @ 100 kg (always high bar for the time being)
Military Bench:
12,9,8 x 1 @ 60 kg
Sumo DL:
14,7,5,5,3,2 x 1 @ 120 kg for a total of 36 reps.

I like the rep approach on the Sumos better, so I will stick with it. More reps to fine tune form issues.
NExt meet is in december, so there should be enough time to work on technique.

Squat:
9,6,6,5,3,3,2,2 x 1 @ 100 kg
Behind the neck press
15 x 2 @ 30 kg
6 x 1 @ 30 kg
Power Snatch
6 x 2 @ 55 kg

Squat:
12,10,6,4,4 x 1 @ 100 kg more weight next week
Military Bench
15,13,8 x 1 @ 60 kg => more weigth next time
DL:
12,10,9,5 x1 @ 100 kg

Squat: 11,8,6,6,5 @ 105 kg, form getting more olympic style
Miltary Bench: 18,12,6 @ 65 kg
Sumo DL: 9,8,5,5,7,2 @ 130 kg

Squat:
12,10,10,4 @ 105 kg
Behind the neck press
14,10,12 @ 40 kg
Chins
2 x 3 @ BW
Clean
3 x 5 @ 60 kg

Squat:
14,10,8,4 @ 105 kg
Military Bench
14,10,6,6 @ 70 kg
DL classic:
15,8,6,7 @ 105 kg

Quite intense stuff. I will take off from Saturday training to recuperate.

...

Squat:
10,7,4 @ 110 kg
Behind the Neck Press:
15, 12 ,9 @ 45 kg
Clean:
5 x 3 @ 60 kg

...

Squat:
5,7,5,5,3 @ 120 kg
Mil. Bench:
5 x 5 @ 80 kg paused
DL:
5 , 2 @ 140 kg

not a whole lot of weight used. However, this is to start off another 5 x 5 program.

Squat:
5 x 2 @ 100 kg
Press:
5,4,2,3,1 @ 60 kg
Chin Ups:
3 x 3 @ BW
Snatch:
62 x 6 @ 40 kg

All squats in this cycle will be high bar

Squat:
3 x 1 @ 140 kg
Bench:
3 x 1 @ 112,5 kg paused, easy
Sumo DL:
wanted something above 180kg
I ended up with 3 x 1 @ 190 kg
Total:
442,5 kg

After a week break:
Squat: 5 x 2 @ 100 kg
Press: 5,3,3,2,2 @ 60 kg paused
Chin: 4,3,3
Clean:
3 x 5 @ 62,5 kg

===

yesterday
Squat:
1 x 1 @ 142,5 kg
Bench 2 x 1 @ 115 kg
DL Sumo:
1 x1 @ 192,5 kg
stopped short of going to 3 reps, that is saved for next week.

DO U HAVE ANY IDEA OF WHEN THE MEET SCHEDULE WILL BE POSTED?

Hi Ryan,

The simple answer is when version 2 is out. But as you know, it has been a long road and as of yet it is not out despite a few well-meant attempts. The best I can say at the moment is that I am now entering what I hope is another productive summer following a dry season of slow progress due mostly to work related stress. Please bear with me. As I have likely mentioned a few times here and there already, it is people like you out there wanting to see this saga continue who motivate me to push forward with this project which is in hindsight a bit too large for a "one-man side-project." :)

Thank you for your continued support,
 -Kris

Thanks for the response Kris. Looking forward to the next meet.

Todays training:
Squat:
4,3,3,3,4,3,3,2 @ 125 kg
Military Bench:
8,5,6,4,2 @ 85 kg
DL:
5 x 1 @ 140 kg

Squat:
5 x 2 @ 100 kg
Press:
5,5,3,2 @ 60 kg
Chins
3,4,3
Snatch
6 x 2 @ 42,5 kg

LAst week:
Squat:
2 x 1 @ 142,5 kg
Bench: 3 x 1 @ 115 kg
DL - sumo: 2 x 1 @ 192,5 kg

===
Squat: 5 x 5 @ 125 kg
Mil. Bench: 5 x 5 @ 87,5 kg
DL: 3 x 1 @ 142,5 kg
===
TOday:
Squat: 10 x 1 @ 100 kg
Press: 6,5,4 @60 kg
Clean:
3 x 5 @ 62,5 kg

Yesterday:
Squat:
3 x 1 @ 142,5 kg

Bench: 2 x 1 @ 117,5 kg

DL sumo: 1 x 1 @ 202,5 kg, First I thought the weight is kind of heavy. Only when taking the weights off I realized I had 5 kilos extra on each side :-)

I did not list 2 training sessions before my vacation.

Here is my first training afterwards:
Squat:
6,4 @ 102,5 kg
Press:
5,5,2,2,1 @ 62,5 kg
Chin Up
4,2,2 @ BW
Close Grip Bench Press:
7,4,3,1 @ 90 kg
Clean:
3,3,2,1,2 @ 65 kg
Result: Lots of pain and soreness today. :-)
I want to take part in the vienna bench press championship, so I added cg bench press to the light day.

Yesterday:
Squat: 145kg : 1 x 1 Technique was off
Bench:
1 x 1 @ 120 kg
1 x 1 @ 122,5 kg
1 x 1 @ 125 kg this still had a lot off air
3 x 1 @ 110 kg
3 x 1 @ 100 kg
Sumo DL:
1 x 1 @ 192,5 kg

Squat:
7,5,3,3,2,2,2 @ 127,5 kg
Military Bench:
7,5,5,3,3,2 @ 92,5 kg
Snatch:
2 x 4 @ 47,5 kg
1 x 1 @ 47,5 kg
Stumbled upon this website: http://www.californiastrength.com/
It contains a lot of good information and seems to be a really cool place to train.

Squat>
6,4 at 105 kg
CG Bench
6,6,3 at 95 kg
Press
5,4,2,2,2 at 62,5 kg
Clean
3 x 5 at 65 kg

Squat:
9,1 @ 102,5 kg
CG Bench:
5,5,3,2 @ 97,5 kg
Clean:
5 x 3 @ 67,5 kg

Squat:
2 x 1 @ 147,5 kg (too much forward lean with the high bar position)
Bench:
1 x 1 @ 120 kg
1 x 1 @ 130 kg (more secure than last week)
0 x 1 @ 132,5 kg The weight came off the chest but got stuck right away
Sumo DL:
2 x 1 @ 195 kg

The competition went according to plan. Alle three attempts got three whites.
Bench: 120kg, 125kg and finally 130 kg in the 93 kg class.
THere were still a couple of kg left on the last attempt. But I am quite satisfied with another 5kg more than in March.  :)

Yesterday's training
Squat:
6,6,4,3,2 @ 125 kg
Bench:
5,4,3,3,2 @ 102,5 kg
Power Snatch
2 x 1 @ 55 kg
1 x 5 @ 55 kg

Dec 1st is my next 3 lift raw meet. My goal is to get over 500 kg.

Last heavy training before my raw meet:
Squat: 1 x 1@ 155 kg went very deep and no majr problems lifting it up.
Bench: 1 x1 @ 125 kg, failed twice on the 130 kg mark
DL: 1 x 1 @ 210 kg no problem and lots of air.

So I think I will start 145 - 125 and 200.

THe raw meet went well. My goal was 500kg total.
Squat:
145 kg: good lift
152,5 kg: good lift
160 kg: good lift and some air.
Somehow I had no idea of my depth but obviously it must have been ok. :-)
Weight: 92,4 kg
Bench:
120 kg: good lift
125 kg: good lift but hard
130 kg: good lift

DL:
200 kg: good lift
210 kg: good lift
with my goal of 500 kg achieved, I went for
220 kg: good lift :-)
That equaled my meet PR from 2008 where I weighed 97kg+.
The first time I had all 9 lifts counted. So I am quite pleased with the result. Next planned meet is in march.
I will take a weeklong break. Then I need to work on getting my squat up.

As good as the total for you is the 9 for 9 lifting, did you feel like you even had some room for more?

Hi Alberto,

good to hear from you. How are you doing?
I believe in the squat 5 kilos and in the bench maybe 2,5 kg would have been possible. On the 220 kg DL I was surprised that my grip was no issue, but it was a tough lift.
For my March meet, Vienna powerlifting championship, I want 170kg in the squat.

Best regards,
Christian.

Here is the link to the results: http://www.kraftdreikampf.at/cms/upload/download/RAW_Meisterschaft/Ergebnis_Austrian_Classic_KDK_RAW_1.12.2012.PDF

I tore off my MCL plus tore my meniscus while slipping off my bobsleigh. That means I will need to focus on benching once I am able to move again.

First post-surgery workout:
Bench:
slow warm up
5 x 3@ 80 kg
Chin Up
3 x 3@ BW

Plan is to slowly rebuild my bench.
Lower body is not trained other than through rehab and physical therapist.

Since I could not move around much I took the time to view the "So you thik you can bench" series: http://train.elitefts.com/instructional/so-you-think-you-can-bench-parts1-7/
Great stuff! I tried to incorporate one or two tips.

Hey Christian! Really sorry to hear about your accident. Hopefully you will heal fully and that focusing on your bench will become a sort of silver lining.

Deadlift: 10 x 3 @ 45 kg
Squat: 5 x 3 @ 25 kg
Chin Up: 6,4,5 @ BW +1,25 kg
Bench: 5,3,4 @ 110 kg
Press: 7,6, 2 @ 50 kg

Since this week I can go slightly below parallel squats and got green light to start adding weigth very slowly.

That's good news! Guess it will take more than a few weeks to get back up...

 September is the next bench meet I could compete in. So a couple of weeks to go.
I squatted a monstrous 30 kg today. Only 10 times more and I am OK ;-)

DL:
10 x 3 @ 50 kg
Squat: 5 x 3 @ 30 kg
Pull Up: 3,2,2 @ BW
Bench:
5,3,4 @ 110 kg
Narrow Grip Bench: 5,2,2 @ 90 kg

here is what I did today
Squat: 10, 5 @ 60 kg, My knee feels stable enough for 5 kg increases
Shoulder Press:
3 x 3 @ 55 kg
Chin Up: 4,3,3 @ BW + 3,75kg
Power Clean: 8,7 @ 45 kg
I lost a week because I got hurt after increasing the weight on squats too fast, but now I believe I am on track again.

Squat:
5,3,2 @ 110 kg
Form started to deterioate.
Bench:
4,4,3 @ 115 kg
Deadlift
4 x 1 @ 145 kg
My knee is like new and no pain. Actually less pain than before my injury.

Squat:
6, 5, 2 x 1 @ 110 kg
Shoulder Press:
6, 5, 4 x 1 @ 55 kg
Power Clean
5x2 @ 60 kg
3, 2 x 1 @ 60 kg
Chin Up:
3,3,2 @ BW + 5 kg

Squat:
6,5,4 @ 130 kg
Bench:
5,3,2 @ 117,5 kg
DL: 3 x 1 @ 160 kg

little by little things are getting back to normal. My knee actually feels better than before surgery.

I got intrigued by the system that John Broz proposes. So here is from my last training session.
Squat:
worked up to 155 kg. (for me 3sec on going back up is the criteria for calling it a training max for the day)
Back Off sets:
140 kg: 2
135: 2
130: 2
Bench:
Worked up to a 135 kg training max. (which is 5kg above my last official result in September)
115: 3 x 2
Sumo DL:
3 x 2 @ 170 kg will go for set #4 and #5 next week.
I have no time for 7 sessions a week. so I stick with 3 for now and extra light squatting on the other days just for movement patterns.

First raw squat PR in many years.
Worked up to a 1 rep set of 165kg. It went up quite well. Now after stabilizing in the coming trainings, next stop is 170kg :-)

Bench: Up to 135kg. Now this needs to be realized in the next official raw meet. No medals for training PRs :-)

DL: 3 x 2 @ 180 kg Sumo.

Nice article: http://www.myosynthesis.com/workouts/bulgarian-style-training

Note to self: no dieting while doing this program :-)

Well, first championship after switching to my new program gave me a 5kg increase in bench.
Attempts were:
125kg (essentially last warm up, but felt harder than the later two attempts)
132,5 kg
135kg
in the 105kg class. All attempts were done raw and received 3 whites which gives me confidence in my current training.

New squat PR with 170kg.  ;D
180 kg up next.
Next comp is in March. It would be nice to realize 180 kg squat there.