Virtualmeet.net

Goal for the championship is a ~600kg total in the 90kg class. With roughly ~ 210 - 150 - 240.
My best lifts were 190 - 150 - 230. Currently (after weight loss) it is probably more like 180 - 150- 215.
This week is a conditioning week to get started for the Sheiko based training ahead:
22.9.08
Bench Press:
5 x 1 @ 75 kg
4 x 2 @ 90 kg
3 x 3 @ 105 kg
Squat:
5 x 1 @ 95 kg
4 x 2 @ 110 kg
3 x 3 @ 130 kg
Flies:
10 x 3 @ 20 kg
Good Mornings:
5 x 1 @ 40 kg
5 x 2 @ 50 kg

24.9.08:
Deadlift:
3 x 1 @ 115 kg
5 x 2 @ 135 kg
3 x 3 @ 160 kg
Incline Bench:
4 x 3 @ 90 kg
Dips
8 x 3 @ BW = 92 kg
Lunges:
5 x 3 @ 60 kg
DL always done Sumo.

27.9.2008:
Conditioning week 1 day 3
Bench Press:
5 x 1 @ 75 kg
4 x 2 @ 90 kg
3 x 3 @ 105 kg
Squat:
5 x 1 @ 95 kg
4 x 2 @ 110 kg
3 x 3 @ 130 kg
Dips
I have no dip bar so I improvised by placing dumbbells on two chairs and then dip.
8 x 3 @ BW = 92 kg
Good Mornings
5 x 3 @ 50 kg

29.9.2008
Intensity is ramping up again in this week 1 of this particular Sheiko based program
Bench Press
4 x 1 @ 85 kg
3 x 1 @ 90 kg
3 x 1 @ 105 kg
3 x 4 @ 115 kg
Squat:
5 x 1 @ 95 kg
5 x 1 @ 110 kg
5 x 4 @ 130 kg
Bench Press (2nd round):
4 x 1 @ 85 g
4 x 2 @ 100 kg
4 x 4 @ 105 kg
Flies
10 x 5 @ 15 kg x 2
Good Mornings
5 x 5 @ 50 kg

Deadlift (always Sumo)
3 x 1 @ 115 kg
5 x 2 @ 135 kg
3 x 2 @ 160 kg
3 x 3 @ 170 kg
felt much better this time. 170kg was no problem.Last week the last 160 set felt hard.
Bench Press:
5 x 1 @ 85 kg
5 x 1 @ 100 kg
4 x 4 @ 105 kg
Dips
8 x 5 @ BW = 91.5kg
Deadlift from Boxes (sumo) (weight rests on boxes, bar just below knee level):
3 x 1 @ 115 kg
4 x 2 @ 135 kg
3 x 2 @ 160 kg
3 x 3 @ 180 kg
In case somebody knows a good instructional video for doing these please let me know. I have the feeling I need to improve on technique here.

Lunges
5 x 5 @ 60 kg
Abs

Bench:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
4 x 1 @ 105 kg
3 x 1 @ 115 kg
2 x 2 @ 120 kg
1 x 2 @ 130 kg
2 x 2 @ 120 kg
3 x 1 @ 115 kg
5 x 1 @ 100 kg
5 x 1 @ 85 kg
Squat
5 x 1 @ 95 kg
3 x 2 @ 110 kg
3 x 2 @ 130 kg
3 x 4 @ 140 kg
Dips
8 x 5 2 BW = 92
Good Mornings
5 x 5 @ 50 kg
I always had the problem while squatting that my knees would go too much forward while lowering the weights. On the last two reps I suceeded in leaving the knees right where they were. This really shortens the path the bar travels and feels a lot lighter on the knees too.

6.10.2008
Squat
4 x 1 @ 95 kg
4 x 1 @ 110 kg
3 x 2 @ 130 kg
2 x 4 @ 150 kg
my form was off today. It seems my progress on form is 1.0001 steps forward and 1 step back. >:(
Bench Press:
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 1 @ 105 kg
2 x 4 @ 120 kg
Flies
10 x 5 @ 15 kg x2
Dips
8 x 5 @ BW = 91.5kg If I could keep the weight like that it would be ideal for the march meet preperation.
Squat
3 x 1 @ 100 kg
3 x 1 @ 120 kg
3 x 3 @ 140 kg
form was better on the second round. still the knees tend to move to front at the bottom of the movement.
Good Mornings
5 x 5 @ 50 kg

Deadlift to knees:
4 x 1 @ 122.5 kg
4 x 1 @ 135 kg
4 x 3 @ 160 kg
Bench Press:
4 x 1 @ 85 kg
4 x 1 @ 100 kg
4 x 3 @ 105 kg
Flies
10 x 5 @ 15 kg x 2
Deadlift
4 x 1 @ 115 kg
4 x 1 @ 135 kg
3 x 2 @ 160 kg
3 x 4 @ 170 kg
always paused at bottom
Lunges
5 x 5 @ 60 kg

10.10.2008
Squat
4 x 1 @ 95 kg
4 x 1 @ 110 kg
3 x 1 @ 130 kg
3 x 5 @ 140 kg
Bench
5 x 1 @ 75 kg
4 x 1 @ 90 kg
4 x 1 @ 105 kg
3 x 1 @ 115 kg
2 x 1 @ 120 kg
1 x 2 @ 130 kg
2 x 1 @ 120 kg
4 x 1 @ 115 kg
5 x 1 @ 105 kg
5 x 1 @ 90 kg
6 x 1 @ 85 kg
every rep felt heavy that day
3 x 1 @ 100 kg
3 x 1 @ 120 kg
2 x 3 @ 140 kg
Good Mornings
5 x 5 @ 50 kg
Abs

13.10.
Squat
4 x 1 @ 95 kg
4 x 1 @ 110 kg
3 x 3 @ 130 kg
3 x 4 @ 150 kg
Bench
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 3 @ 120 kg
Flies
10 x 5 @ 15 kg x 2
Dips
8 x 5 @ BW = 92 kg
Squat
4 x 1 @ 95 kg
4 x 1 @ 110 kg
5 x 4 @ 130 kg
Good Mornings
5 x 5 @ 50 kg

15.10.2008
Deadlift to knees
4 x 1 @ 115 kg
3 x 1 @ 135 kg
4 x 1 @ 160 kg
4 x 4 @ 170 kg
I like this deadlift variation because of the focus it puts on the start phase
Bench Press
4 x 1 @ 75 kg
4 x 1 @ 90 kg
4 x 2 @ 105 kg
3 x 2 @ 115 kg
2 x 2 @ 120 kg
1 x 2 @ 130 kg
2 x 2 @ 120 kg
3 x 2 @ 115 kg
4 x 1 @ 105 kg
6 x 1 @ 100 kg
6 x 1 @ 85 kg
 :P
Flies
10 x 5 @ 15 kg x 2
Deadlift from knees (off boxes)
4 x 1 @ 135 kg
3 x 2 @ 160 kg
4 x 3 @ 180 kg
the last set as a fight
Lunges
5 x 5 @ 60 kg
Especially the bench marathon session felt hard and the 2nd round of deadlifts.
I wonder what the next week brings.

17.10.2008
Bench:
4 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 3 @ 120 kg
Squat
5 x 1 @ 95 kg
5 x 1 @ 110 kg
5 x 1 @ 130 kg
4 x 4 @ 140 kg
Bench Press
5 x 1 @ 85 kg
6 x 2 @ 100 kg
4 x 5 @ 105 kg
Flies
10x 5 @ 15 kg x2
Seated Good Morning
5 x 5 @ 20 kg

20.10.2008
Squat
4 x 1 @ 95 kg
3 x 1 @ 110 kg
3 x 2 @ 130 kg
3 x 1 @ 150 kg
2 x 2 @ 160 kg
I have the feeling that with higher weights it is sometimes easier to hit the depth. It pushes me down more. I really have to work on tightness in hips.
Bench
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 1 @ 105 kg
3 x 4 @ 120 kg easier than thought at first
Flies
10 x 5 @ 15 kg x 2
Dips
8 x 5 @ BW = 92kg
Squat
4 x 1 @ 95 kg
3 x 1 @ 110 kg
3 x 1 @ 130 kg
2 x 4 @ 150 kg
Good mornings
5 x 5 @ 50 kg

The program I am training with I got from Coach Bates. I read Eric Talmant Log over on eltiefts.com and he recommends contacting his coach regarding Sheiko programming. I did that and now I get the program from him which is awesome.

Lookin stroooonnnnnggggg.  Great lifitng, Christian.

Not Dead.

Matt is Back! Good to hear from you. I assume in the meantime you are benching 200kg as warm up.  ;)
Here is what I did today
Bench Press
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 1 @ 105 kg
3 x 2 @ 120 kg
2 x 3 @ 130 kg
Deadlift
3 x 1 @ 115 kg
3 x 1 @ 135 kg
2 x 2 @ 160 kg
3 x 2 @ 180 kg
1 x 2 @ 190 kg  >:( this should have been 2 x 2 but I could not get the bar off the floor for the 2nd rep.

Bench
5 x 1 @ 85 kg
5 x 1 @ 100 kg
4 x 3 @ 115 kg
Flies
10 x 5 @ 15 kg x 2
Lunges
5 x 5 @ 60 kg
Abs
10 x 3

Ha Ha, yeah I wish.  My best gym lift is 360 lbs thus far (or about 163.63 kg).

I'm running the Russian 9 week routine right now, actually just started it this week.  Have a meet coming up in Dec., but I will only complete about 6 weeks of this program, so we'll see how that ends up.

Congrats on your 2nd place finish at your meet you did in Sept.  Did you get a medal or something, we all like to get those.  Oh and PR's are nice too.

Your strength has really been taking off.  Keep up the excellent work !!

360 without a shirt is pretty good I'd say.

Good luck with the 9 week program. It is very tough. For me now the setup of Sheiko fits perfectly because I have quite some time until the next meet. A
I got a medal for second place. I did not receive a sports medal since high school so that was a good motivation. Plus my son really likes the medal too.

Before loosing the last 3kg before the meet I benched 150kg in training and I did not feel that I was close to my limit. But at the meet I had to fight with the 150kg and actually lifted them with too little pause off the chest.

Here is what I did yesterday. This marked the end of the 4th sheiko week.

Squat:
4 x 1 @ 95 kg
3 x 1 @ 110 kg
3 x 2 @ 130 kg
3 x 5 @ 150 kg
Bench Press
5 x 1 @ 75 kg
5 x 1 @ 90 kg
5 x 4 @ 105 kg
Flies
10 x 5 @ 15 kg
Dips
8 x 5 @ BW = 92 . 7 kg gaining some weight cause of not watching calories
Seated Good Mornings (mainly for stretching)
5 x 5 @ 20 kg

27.10.2008
Bench Press
5 x1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 4 @ 115 kg
Squat
5 x 1 @ 95 kg
5 x 2 @ 110 kg
5 x 5 @ 130 kg
Bench Press
5 x 1 @ 85 kg
4 x 2 @ 100 kg
4 x 5 @ 105 kg
Flies
10 x 5 @ 15 kg x 2
Good Mornings
5 x 5 @ 50 kg
Squats did not go deep enough i think. Once the video upload works I will post some vids to get feedback.

29.10.2008
Deadlift
5 x 1 @ 105 kg
5 x 2 @ 125 kg
4 x 2 @ 145 kg
3 x 4 @ 155 kg
Bench Press
5 x 1 @ 85 kg
5 x 1 @ 100 kg
4 x 5 @ 105 kg
Dips
8 x 5 @ BW = 92 kg
Deadlift from Boxes
5 x 1 @ 105 kg
5 x 2 @ 125 kg
4 x 2 @ 145 kg
3 x 4 @ 165 kg
Lunges
5 x 5 @ 60 kg
Coach reduced the load on the deadlift which was a good thing because my form fell apart then when going over 180kg. THis week the form was OK throughout with shoulders properly retracted. Experimented with hook grip but I think my hands are not big enough to properly do it. Anyway grip was not issue and has not been an issue for some time.

I hear you. :) Think this will be a nice addition. YouTube works too of course, but that comes with the price of a wider audience (and lower video quality).

Love the hook grip myself, though my best training deadlift is only 162.5kg (also tried it with high pin pulls above 200kg though). It was extremely painful for the first sessions, but the thumbs adapt and then it's just amazing how well the bar stays put. I use liberal amounts of chalk on the inside of the thumbs. One of my main motivations for changing to a hook grip was to get an even pull to keep my back as happy as possible since the mixed grip always leads to the body being slightly twisted. And I like it. Just my .02 cents.

Kris thanks for the tip. I will try to incorporate the hook grip slowly. Starting with warm up weights and then use it for heavier and heavier reps too. You are right about the twisting. I experimented with an overhand grip and it is indeed easier to keep the bar close and the body straight. However over 160 kg my grip would tend to slip. Over under grip worked well grip wise. Even 235kg were ok. But there is always the slight twist.

Bench Press:
6 x 1 @ 75 kg
5 x 1 @ 90 kg
4 x 2 @ 105 kg
3 x 2 @ 115 kg
2 x 2 @ 120 kg
1 x 2 @ 130 kg
2 x 2 @ 120 kg
3 x 2 @ 115 kg
5 x 1 @ 100 kg
7 x 1 @ 85 kg
Flies
10 x 5 @ 15 kg
Squat
5 x 1 @ 95 kg
4 x 2 @ 110 kg
3 x 2 @ 130 kg
3 x 5 @ 140 kg
Dips
8 x 5 @ BW = 93 kg
Seated Good Mornings
5 x 5 @ 20 kg

Bench was feeling really good and 130 flew off the chest. I had to train at a commercial gym today. They have of course a lot of mirrors and that threw me off completly while squatting. Luckily today was a lighter day.

3.11.2008
Squat:
5 x 1 @ 95 kg
4 x 2 @ 110 kg
3 x 2 @ 130 kg
2 x 5 @ 150 kg
Bench Press
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 6 @ 120 kg
Fies
10 x 5 @ 15 kg
Dips
8 x 5 @ BW = 93kg  >:(
Squat
3 x 1 @ 100 kg
3 x 1 @ 120 kg
3 x 4 @ 140 kg
Good Mornings
5 x 5 @ 50 kg
Long session: 1h45min with little breaks. My back really tightend up during the session. Hope to get it under control till wednesday.

10.11.2008
Squat
5 x 1 @ 95 kg
4 x 2 @ 110 kg
3 x 2 @ 130 kg
3 x 5 @ 150 kg
Bench Press
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 6 @ 120 kg
Flies
10 x 5 @ 15 kg x2
Dips
8 x 5 @ BW = 92.5kg
Squat
5 x 1 @ 95 kg
5 x 1 @ 110 kg
5 x 5 @ 130 kg
Good Mornings
5 x 5 @ 50 kg
This will be the toughest week in this cycle so far. Each day will have ore than 100 basic lifts.

13.11.2008
DL to knees
4 x 1 @ 105 kg
4 x 1 @ 125 kg
4 x 2 @ 145 kg
4 x 4 @ 155 kg
Bench
6 x 1 @ 75 kg
5 x 1 @ 90 kg
4 x 2 @ 105 kg
3 x 2 @ 115 kg
2 x 2 @ 120 kg
1 x 2 @ 130 kg
2 x 2 @ 120 kg
3 x 2 @ 115 kg
4 x 1@ 105kg
6 x 1 @ 100 kg
7 x 1 @ 85 kg
Flies
10x 5 @ 15 kg x 2
DL from knee level
5 x 1 @ 125 kg
3 x 2 @ 145 kg
4 x 4 @ 165 kg
Lunges
5 x 5 @ 60 kg
long workout but worth it. I  think now I can hold the upper back in the right position during the pull. A good thing about Sheiko programs is that you get plenty of opportunity to practice.
Next two weeks will be done in a commercial gym, because I will be travelling. Lets see how that goes.

18.11.2008
Squat:
5 x 1 @ 95 kg
4 x 1 @ 110 kg
3 x 2 @ 130 kg
3 x 2 @ 150 kg
2 x 3 @ 160 kg
Bench Press
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 120 kg
Flies
10 x 5 @ 35 lbs
Dips
8 x 5 @ BW
Squat
5 x 1 @ 95 kg
4 x 1 @ 110 kg
3 x 2 @ 130 kg
2 x 4 @ 150 kg
Good Morning
5 x 5 @ 50 kg
Struggling with lb kg conversion but I think the weights were close to the kg I use. Interesting workout in the sense that during my 1st squat round I got good advice from a former powerlifter. He told me to not look upward so much on the way down and then also proposed how I could try to alter my sumo stance. I will give it a try.
Not sure about body weight. I always gain weight while in the US because I eat in restaurants a lot. My guess is that I am around 93.

21.11.2008
Bench Press
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 2 @ 120 kg
2 x 3 @ 130 kg
Deadlift
3 x 1 @ 105 kg
4 x 1 @ 125 kg
3 x 2 @ 145 kg
3 x 2 @ 165kg
2 x 3 @ 180 kg
Bench Press
5 x 1 @ 85 kg
5 x 1 @ 100 kg
4 x 4 @ 105 kg
Flies
10 x 5 @ 35lbs
Lunges
5 x 5 @ 60 kg

23.11.2008
Squat
5x 1 @ 95 kg
4 x 1 @ 110 kg
3 x 2 @ 130kg
3 x 6 @ 150kg
Bench Press
5 x 1 @ 75 kg
5 x 1 @ 90 kg
5 x 5 @ 105 kg
Flies
10 x 5 @ 35 lbs
Dips
8 x 5 @ BW
Seated Good Mornings
5 x 5 @ 20 kg

26.11.2008
Squat:
3 x 1 @ 95 kg
3 x 1 @ 110 kg
3 x 2 @ 130 kg
2 x 3 @ 140 kg
The first two sets were done pretty much ATG.
Bench
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 3 @ 115 kg
All done with pause.

Tommorow will be a skills evaluation. Since there is no power rack available my goal will be a save 90%.

28.11.2008
Skill Evaluation
Squat: 3 x 1 @ 95 kg
3 x 1 @ 110 kg
2 x 2 @ 130 kg
2 x 1 @ 150 kg
1 x 1 @ 160 kg
1 x 1 @ 170 kg
Weight wise no problem but hips and lower back were sore and my back really tightened up after the last set
Bench
3 x 1 @ 75 kg
3 x 1 @ 90 kg
2 x 2 @ 105 kg
2 x 1 @ 120 kg
1 x 1 @ 135 kg
1 x 1 @ 145 kg
Deadlift
3 x 1 @ 105 kg
2 x 1 @ 125 kg
had to stop here my lower back was fried and I could not get anything more off the ground.  :P
Lets see how this runs for maxing out.
Travelled back to Austria.
 

1.12.2008
Squat
3 x 1 @ 95 kg
3 x 1 @ 110 kg
Had to stop here due to back issues
Bench Press
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 120 kg
Flies
10 x 5 @ 15 kg

visited my chiropractor/ osteopath the next day. A vertebra was a bit dislocated but this could easily be fixed. But as a result I need to wait till Friday to move weights again. Little bit of a break will be OK. So lets see.

Whew, glad to hear that the back issue wasn' t too serious.

Hopefully it is not one of those injures that keep coming back at unwanted times. 

10.12.2008
Continued training after being out with the flu.

Bench Press:
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 5 @ 120 kg
Flies
8 x 4 @ 15 kg x 2
Deadlift:
Brought my stance in to more closely mimic my squat setup
3 x 1 @ 105 kg
3 x 2 @ 125 kg
3 x 2 @ 145 kg
2 x 5 @ 155 kg
Good mornins
5 x 4 @ 50 kg
Abs.

For the next max tests I hope my lower back will not be a spoiler once again. I will need to do more prehab exercises.

11.12.2008
Squat
3 x 1 @ 95 kg
3 x 2 @ 110 kg
3 x 2 @ 130 kg
2 x 3 @ 140 kg
Bench
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 4 @ 115 kg

I am still not satisfied with my squat form. I need to review again the squat rx videos on youtube and do squats with an empty bar facing the wall so that I stop my knees from moving too far forward.

Will be gone for the weekend so completed the training this evening instead of tommorow morning.

15.12.2008
Bench Press
3 x 1 @ 75 kg
3 x 2 @ 90 kg
2 x 2 @ 105 kg
1 x 4 @ 115 kg
Deadlift
3 x 1 @ 105 kg
2 x 2 @ 125 kg
2 x 4 @ 145 kg

Short training as Saturday I am scheduled to retest maxes.

I def. know what you mean about not being satisfied with squat form.

Have you tried Squatting 3 times a week?  I know for me, I think this is really helping improve my form.

Good luck with retesting those maxes.

I think this may be a good suggestion. As for deadlifts, my form should be OK according to comments I got from the coaches at my club.
Before going on my next sheiko cycle I will check with Dave who sent me the Sheiko programs of this cycle if he can send me a squat focused program.

18.12.2008
Squat:
3 x 1 @ 95 kg
3 x 2 @ 110 kg
2 x 3 @ 130 kg
Form was OK. Still a few cm too high but getting there slowly.

Bench:
3 x 1 @ 75 kg
3 x 2 @ 90 kg
2 x 3 @ 105 kg

Back seems good to go for Saturday. Unfortunately the club will be closed then but I will do the testing at home. Just have to do bench without shirt.

20.12.2008

Squat
3 x 1 @ 95 kg
3 x 1 @ 110 kg
2 x 2 @ 130 kg
2 x 1 @ 150 kg
1 x 1 @ 170 kg
1 x 1 @ 180 kg
all to about parallel, no knee wraps
0 x 1 @ 190 kg
too high. Maybe I should not have tried to use the knee wraps. Not having done wrapping in a long time showed with very inconsistent wrapping.
Bench
3 x 1 @ 75 kg
3 x 1@ 90 kg
2 x 2 @ 105 kg
2 x 1 @ 120 kg
1 x 1 @ 140 kg
1 x 1 @ 145 kg => new raw PR  ;D a grinder but once I cleared it off the chest the lockout was really easy.
0 x 1 @ 150 kg felt OK on the way down but lost tension at the chest.

Deadlift:
3 x 1 @ 105 kg
2 x 1 @ 125 kg
2 x 2 @ 145 kg
2 x 1 @ 175 kg
0 x 3 @ 200 kg  :( could not get it off the ground.

All together not too bad today. My back held out which was my biggest victory today. No vertebra movement  ;) and a nice raw PR.

Lower Back and squat depth are still my major weak points. As is moving the weight off the chest in bench press.

Let s see what 2009 season will bring.

Merry christmas everyone!

I will take the next week off from lifting.

Restarted training on Monday with a conditioning week working up to 70% of 1RM.

For those interested in Sheiko based training, check out this article> http://www.t-nation.com/free_online_article/sports_body_training_performance/sheiko_shakes_up_powerlifting

I have my work cut out for me by coach Bates. When looking at the plan I am thinking I would need another week of conditioning.

After another lower back blockade I had to stretch the conditioning week till last Friday.
So I started today with the meet prep.
Week1 Day 1
Bench
4 x 1 @ 82,5kg
3 x 1 @ 90 kg
3 x 1 @ 105 kg
3 x 4 @ 112,5 kg
Squat:
5 x 1 @ 95 kg
5 x 1 @ 115 kg
5 x 4 @ 135 kg
Bench
4 x 1 @ 82,5 kg
4 x 2 @ 97,5 kg
4 x 4 @ 105 kg
Flies
10 x 5 @ 15 kg
Good Mornings
5 x 5 @ 60 kg

14.1.2009
Deadlift: 3 x 1 @ 105 kg
5 x 2 @ 125 kg
3 x 2 @ 147,5 kg
3 x 3 @ 157,5 kg
Did the DL with wide Sumo again.
Bench
5 x 1 @ 82,5 kg
5 x 1 @ 97,5 kg
4 x 4 @ 105 kg
Dips
8 x 5 @ BW = 93 kg :-[ No more chocolade till March.
Deadlift from knees (weight on boxes)
3 x 1 @ 105 kg
4 x 2 @ 125 kg
3 x 2 @ 147,5 kg
3 x 3 @ 167,5 kg
Lunges bar in front
5 x 5 @ 50 kg
I am always dreading the lunges, because at that time I think training is over but the lunges keep being hard to do.

How's the back been feeling Christian?

Do you do much heavy ab work?  I feel that having weaker abs and a stronger back can lead to lower back issues because of the imbalance.

Back is still not feeling too secure, although I think it is getting better.

I am doing Abs in every workout althoug I am not writing it into the logs. Crunches with light to medium bands. Also side bends with bands and/or weights. I also have some light ab work which I got shown by my physical therapist which I do every day.

However, I seldom do any heavy ab work with weight plates or with strong bands. I should give it a try. What exercises would you suggest? Whcih ones work for you?

I do mostly weighted crunches and standing ab pull-downs with a heavy band.  Occasionally, I'll do leg lifts or heavy side bends but not very often.

I will use the band ab pull down next with a strong band. 
17.1.2008:
Bench
5 x 1 @ 75 kg
4 x 1 @ 90 kg
4 x 1 @ 105 kg
3 x 1 @ 112,5 kg
2 x 2 @ 120 kg
1 x 2 @ 127,5 kg
2 x 2 @ 120 kg
3 x 1 @ 112,5 kg
5 x 1 @ 97,5 kg
5 x 1 @ 82,5 kg
Flies
10 x 5
Squat:
5 x 1 @ 95 kg
3 x 2 @ 115 kg
3 x 2 @ 135 kg
3 x 4 @ 142,5 kg
Dips
8 x 5 @ BW = 93 kg + 5 kg
Seated Good Morning
5 x 5 @ 30

1st week was still with moderate volume. That will change with the next week. The new prgram I got from coach Bates has equipped work included. This will be interesting. + plenty of squatting opportunity  :'(

Had a talk yesterday with the coach at my club. We concluded that I should forego the upcoming competition in March. My squat is still too high and it would be not safe for me to start and then risk injury when I try to forcibly make depth.
It is not what I wanted to hear but probably what I needed to hear. I will also include light and deep front squats into my Sheiko routine to make sure I can accomplish my goal of squatting IPF depth with a healthy lower back.

So I will switch back to unequiped training plan.
Squat:
4 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 1 @ 135 kg
3 x 1 @ 140 kg
2 x 2 @ 160 kg
Bench
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 1 @ 105 kg
3 x 1 @ 112,5 kg
1 x1 @ 130 kg
2 x 3 @ 120 kg
Flies
10 x5 @ 15,5 kg
Dips
5 x 8 @ BW + 10 kg

Good luck Christian.  It's always better to err on the safe side than being out for weeks or even months because of a bad decision.


Now of course :) if it were me, I would probably do the meet and hit some easy light squats and then try and hit some PR's on the bench and dead.  The good thing about still doing the meet is more practice in front of judges and seeing how your depth looks to them.  If you can hit some good depth with light to moderate weight in front of the judges, try to ingrain that into your head and go back and start off light working your way back up hitting that same depth.  I don't have a coach though, so that's why I would go this route.

You need to post up some videos when you get the chance.

Matt thanks for the reply. I have no Youtube account nor am I planning to, but as soon as the video option is available here I will post.
Interestingly I sometimes have better depth with heavier weights.
In retrospect I think this decision took a lot of stress of me, because I do not have so much time to train in equipment at the moment and this way I have more time to perfect the movements before going really heavy again. There is another meet in December by which time I hope to be ready. And of course I should participate in a virtual meet again.  :)

Thought some more about Matts comment. I think I will make use a lot of the virtualmeets until my next "real life" bench meet in September, which is the vienna local championship.

DL to knees
4 x 1 @ 105 kg
4 x 1 @ 125 kg
4 x 3 @ 147,5 kg
Bench press:
4 x 1 @ 82,5 kg
5 x 1 @ 97,5 kg
4 x 3 @ 105 kg
Flies
10 x 5 @ 15 kg
DL (Sumo as usual)
4 x 1 @ 105 kg
4 x 1 @ 125 kg
3 x 2 @ 147,5 kg
3 x 4 @ 157,5 kg
tried to get more stretch reflex by locking the back in place "early" before moving down to the bar
Lunges with bar overhead:
I read about this movement and that it would be good to help hip mobility. It is certainly giving a good stretch in an upright position
5 x 5 @ 40 kg

Has anybody reading this seen the "Magnificent Mobility DVD" from Eric Cressey and Mike Robertson? I read a lot of good reviews about it and both authors have an excellent reputation. I am consider buying it. Let me know what you think about it.

26.1.2009
Squat
4 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 3 @ 135 kg
3 x 4 @ 152,5 kg
Bench Press
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 3 @ 120 kg
Flies
10 x 5 @ 15 kg
Dips
8 x 5 @ BW +10 kg
Front Squat
4 x 1 @ 45 kg
4 x 1 @ 55 kg
5 x 4 @ 62,5 kg
Good Mornings
5 x 5 @ 60 kg

28.1.
DL to knees
4 x 1 @ 105 kg
3 x 1 @ 125 kg
4 x 1 @ 147,5 kg
4 x 3 @ 157,5 kg
Bench Press
4 x 1 @ 75 kg
4 x 1 @ 90 kg
4 x 2 @ 105 kg
3 x 2 @ 112,5 kg
2 x 2 @ 120 kg
1 x 2 @ 127,5 kg
2 x 2 @ 120 kg
3 x 2 @ 112,5 kg
4 x 1 @ 105 kg
6 x 1 @ 97,5 kg
6 x 1 @ 82,5 kg
Flies
10 x 5 @ 15 kg
DL from knees off boxes
4 x 1 @ 125 kg
3 x 2 @ 147 kg
4 x 3 @ 167,5 kg
Lunges w bar overhead
5 x 5 @ 40 kg
Abs

30.1
Bench Press
4 x 1 @ 75 kg
4 x 1 @ 90
3 x 2 @ 105 kg
3 x 3 @ 120 kg
Squat: high bar position
5 x 1 @ 95 kg
5 x 1 @ 115 kg
5 x 1 @ 135 kg
4 x 4 @ 142,5 kg
Bench Press
5 x 1 @ 82,5 kg
6 x 2 @ 97,5 kg
4 x 5 @ 105 kg
Flies
10 x 5 @ 15 kg
Seated Good Morning
5 x 5 @ 40 kg

The high bar position in squat along with the flexibility and mobility work allowed for deep squats. So big relief there on my side. But I need more practise of this.

Lookin good Christian.  Glad to hear the flexibility issue is starting to work itself out.

Thanks Matt.

2.2.2008
Squat:

4 x 1 @ 95 kg
3 x 1 @ 115 kg
3 x 2 @ 135 kg
1 x 1 @ 152,5 kg
Template asked for going heavier but it was too heavy for me that day.
2 x 2 @ 135 kg
3 x 2 @ 100 kg
Bench Press
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 4 @ 120 kg
Flies
10 x 5 @ 15 kg
Dips
8 x 5 @ BW + 20 kg
Front Squat
4 x 1 @ 45 kg
3 x 1 @ 55 kg
3 x 1 @ 62,5 kg
2 x 4 @ 72,5 kg
Good Mornings
5 x 5 @ 60 kg I will go to heavier next week on the GMs

Still a bit shaky with the high bar position and depth.

DL day:

Bench Press:
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 1 @ 105 kg
3 x 2 @ 120 kg
2 x 3 @ 127,5 kg
Deadlift
3 x 1 @ 105 kg
3 x 1 @ 127,5 kg
2 x 2 @ 147,5 kg
3 x 2 @ 167,5 kg
2 x 2 @ 180 kg

My back was completly sore from Monday so even the 60 kg warm up felt heavy. However when doing the 147,5s it loosened up a bit and the 180 felt good.

Bench Press
5 x 1 @ 82,5 kg
5 x 1 @ 97,5
4 x 3 @ 112,5 kg
Flies
10 x 5 @ 15 kg
Lunges with bar overhead
5 x 5 @ 50 kg That's about my limit now. At the 5th reps should start to burn. So I will keep the weight for now but plan to move to 60kg.
Abs
10 x 3 Side bends.

6.2.2009
Squat
4 x 1 @ 95 kg
3 x 1 @ 115 kg
3 x 5 @ 135 kg
Bench Press
5 x 1 @ 75 kg
5 x 1 @ 90 kg
5 x 4 @ 105 kg
Flies
10 x5 @ 15 kg
Dips
8 x 5 @ BW + 20 kg; BW= 93 kg
Seated Good Morning
5 x 5 @ 50 kg

9.2.2009
Bench
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 4 @ 112,5 kg
Squat:
5 x 1 @ 95 kg
5 x 2 @ 115 kg
5 x 5 @ 135 kg

Bench Press
5 x 1 @ 82,5 kg
4 x 2 @ 97,5 kg
4 x 5 @ 105 kg
Flies
10 x 5 @ 15 kg
Good Mornings
5 x 3 @ 70 kg
5 x 2 @ 80 kg

The template asks for 40% of squat max to use for Good Mornings. So 80 should be OK going forward.

11.2.2009
DL
5 x 1 @ 105 kg
5 x 2 @ 125 kg
4 x 2 @ 147,5 kg
3 x 4 @ 157,5 kg
Bench Press
5 x 1 @ 82,5 kg
5 x 1 @ 97,5 kg
4 x 5 @ 105 kg
Dips
8 x 5 @ BW+20kg BW= 93 ,3kg
DL from Knees
5 x 1 @ 105 kg
5 x 2 @ 125 kg
4 x 2 @ 147,5 kg
3 x 4 @ 167,5 kg
Lunges bar over head
2 x 1 @ 60 kg  :P still too heavy to balance
5 x 4 @ 50 kg

13.2.2009
BEnch
6 x 1 @ 75 kg
5 x 1 @ 90 kg
4 x 2 @ 105 kg
3 x 2 @ 112,5 kg
2 x 2 @ 120 kg
1 x 2 @ 127,5 kg
2 x 2 @ 120 kg
3 x 2 @ 112,5 kg
5 x 1 @ 97,5 kg
7 x 1 @ 82,5 kg
Flies
10 x 5 @ 15 kg
Squat
5 x 1 @ 95 kg
4 x 2 @ 115 kg
3 x 2 @ 135 kg
2 x 5 @ 142,5 kg
Dips
8 x 5 @ BW + 20 kg; BW= 93kg
Seated Good Mornings
5 x 5 @ 50 kg

This is what I did this week to get ready for tommorow's skills evaluation:

Monday:
Bench Press:
3 x 1 @ 75 kg
3 x 2 @ 90 kg
2 x 2 @ 105 kg
1 x 4 @ 112,5 kg
Deadlift:
3 x 1 @ 105 kg
2 x 2 @ 135 kg
2 x 4 @ 147,5 kg
Wednesday:
Squat:
3 x 1 @ 95 kg
3 x 2 @ 115 kg
2 x 3 @ 135 kg
Bench Press:
3 x 1 @ 75 kg
3 x 2 @ 90 kg
2 x 3 @ 105 kg
Low volume and intensity.

Here is what I want to open with tommorow:
Squat: 170 kg
Bench: 135 kg
Deadlift: 190 kg
Taking it from there.  ;D