Title: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on March 17, 2008, 12:06:24 pm
This thread goes to the Vienna bench championship.
Sheiko warm up week (credit to Eric Talmant over at elitefts.com, he answered there to a question of a lifter regarding getting on Sheiko after a break) It basically consists of a sort of 1/2 Sheiko working up to 70% of Max. Thanks Eric for this suggestion! Squat: 3 x 1 @ 95 kg 3 x 2 @ 115 kg 2 x 3 @ 132,5 kg Bench Press: 3 x 1 @ 75 kg 3 x 2 @ 90 kg 2 x 3 @ 105 kg DB Press (paused): 10 x 3 @ 40 kg x 2 Sit ups: 6 x 2 @ 20 kg Starting BW for this cycle 98kg. Goal is 95 kg. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on March 17, 2008, 02:19:29 pm
Here is the link to Mr. Talmant's complete Q&A http://asp.elitefts.com/qa/default.asp?qid=69061&tid=3
Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on March 25, 2008, 01:57:07 pm
It seems that I had injured my back some weeks ago and damaged a disc in my spine. So my sports physician ordered me to stay away from putting any stress on my back for 2 weeks and then start very slowly. Also need to take some physiotherapy. Also picked up the flu in the meantime. >:(
So I eliminated DLs and Squats from Sheiko program. 24.3.2008 Bench Press 5 x 1 @ 75 kg 5 x 2 @ 90 kg 3 x 2 @ 105 kg 3 x 5 @ 112,5 kg Leg Ext 10 x 5 Bench Press 6 x 1 @ 75 kg 6 x 2 @ 90 kg 6 x 4 @ 97,5 kg Calves 10 x 5 Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: Abbrevi8tor on March 25, 2008, 07:45:03 pm
Sorry to hear that Christian. What kind of damage?
Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on March 27, 2008, 07:57:19 am
Checked the dictionary. It is actually a lumbar vertebra which suffered a minor fracture. It is already healing and I will additionally start some physical therapy to see that that sort of thing doesnt happen again.
Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on March 29, 2008, 06:12:43 pm
28.3.2008:
bench Press: 7 x 1 @ 75 kg 6 x 1 @ 82,5 kg 5 x 1 @ 90 kg 4 x 1 @ 97,5 kg 3 x 2 @ 105 kg 2 x 2 @ 112,5 kg 3 x 2 @ 105 kg 4 x 1 @ 97,5 kg 6 x 1 @ 90 kg 8 x 1 @ 82,5 kg 10 x 1 @ 75 kg Machine Rows 10 x 5 Cable Pushdown with Rope 10 x 5 Abs 10 x 3 Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on March 31, 2008, 11:54:31 am
31.3.2008:
Good news from the phys therapy was that my back will be able to recover fully. Plus we will work on stablizing muscles to prevent another injury in that area. :) My next full competition is in December so ths gives me time to recover. Bench Press: 5 x 1 @ 75 kg 4 x 1 @ 90 kg 3 x 2 @ 105 kg 2 x 6 @ 120 kg Flat Dumbell Flies 10 x 5 @ 2 x 15 kg Incline Bench (felt shaky) 6 x 5 @ 60 kg all paused. Bench still looks OK. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: kris on April 01, 2008, 06:09:56 pm
That's good news. Take it easy now. :)
Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 02, 2008, 10:27:18 am
Thanks Kris. Next week I can start with Good Mornings and light squatting again.
2.4.2008: Squatting with only the bar to warm up. No pain. Bench Press: 5 x 1 @ 75 kg 5 x 2 @ 90 kg 4 x 5 @ 105 kg DB Flies: 10 x 5 @ 2 x 15 kg Pull Ups: 3 x 5 @ BW (96,5 kg ths morning) Abs: 10 x 3 Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 05, 2008, 07:46:54 am
4.4.2008:
Back Squat: 5 x 1 @ 60 kg 3 x 3 @ 100 kg Bench Press: 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 4 x 1 @ 112,5 kg 5 x 1 @ 105 kg 6 x 1 @ 90 kg 8 x 1 @ 75 kg Bentover Rows: 6 x 5 @ 60 kg Band Triceps Push Down: 10 x 5 @ Light Band Abs 10 x 3 Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: Abbrevi8tor on April 05, 2008, 04:09:01 pm
How did the back feel with the Squatting and Rowing?
Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 05, 2008, 05:22:28 pm
Thanks for asking.
During the execise it felt ok. And today also no pain. So I am optimistic. If on Monday I get a green light I want to ramp up both Squat and deadlift. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 07, 2008, 05:37:22 pm
7.4.2008
Phys. Therapy in the early morning with a lot of good mornings and ab training. Evening Back Squat: 3 x 1 @ 95 kg 3 x 2 @ 115 kg 3 x 1 @ 132,5 kg Bench Press: 5 x 1 @ 75 kg 4 x 1 @ 90 kg 3 x 2 @ 105 kg 3 x 5 @ 120 kg Chin Ups: 4 x 5 @ BW = 96 kg I am now slightly optimistic that I will be able to take on regular squat and DL training in the coming weeks. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: mansrinne on April 08, 2008, 01:22:40 pm
Checked the dictionary. It is actually a lumbar vertebra which suffered a minor fracture. It is already healing and I will additionally start some physical therapy to see that that sort of thing doesnt happen again. If you don't mind me asking; how did you sustain the injury? I'm somewhat trained in phys.therapy and am curious as to what would cause a fracture in the lumbar vertebrae short of an accident or a fight. You weren't fighting were you? :) Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 09, 2008, 06:39:15 am
It is a "spongiĆ¶se fraktur". Don't know how to translate this. I discussed this with the therapist and checked wikipedia and it seems that this is a so called incomplete fracture where the softpart within the bone gets compressed and then swells or something of that sort.
You are correct that a complete fracture should only be possible through accident or fighting related. My guess is that when I pulled 230 kg with no problems instead of going home I lifted 235 with bad form and I felt a pain in my back which then did not go away for weeks. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 10, 2008, 08:45:03 am
10.4.2008:
DL: 3 x 1 @ 115 kg 3 x 2 @ 140 kg 2 x 3 @ 160 kg felt awkward after a long break from DL but back was OK afterwards Bench Press: 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 3 x 2 @ 112,5 kg 4 x 1 @ 105 kg 5 x 1 @ 97,5 kg 6 x 1 @ 90 kg 7 x 1 @ 85 kg 8 x 1 @ 75 kg Pull Ups 4 x 5 @ BW = 95,5 kg ;D Lunges 5 x 5 @ 60 kg Abs 10 x 3 Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 14, 2008, 07:49:32 am
12.4.2008:
Bench Press: 6 x 1 @ 75 kg 6 x 1 @ 90 kg 3 x 2 @ 105 kg 2 x 5 @ 120 kg Squat: 5 x 1 @ 90 kg 4 x 1 @ 110 kg 2 x 6 @ 125 kg (worked on good form) 2 x 1 @ 135 kg Bench Press: 6 x 1 @ 70 kg 6 x 2 @ 85 kg 6 x 4 @ 90 kg Face Pulls 10 x 5 @ mini band Good Mornings: 5 x 5 @ 20 kg Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: Abbrevi8tor on April 15, 2008, 03:25:38 am
Lookin good Christian. As long as that back is feeling ok, that is.
Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 15, 2008, 10:37:29 am
Thanks Matt.
15.4.2008: Squat:5 x 1 @ 90 kg 4 x 1 @ 110 kg 3 x 2 @ 125 kg 2 x 2 @ 145 kg (so far so good) 2 x 2 @ 155 kg (form was borderline) 0 x 1 @ 155 kg Bench Press: 5 x 1 @ 75 kg 4 x 1 @ 90 kg 3 x 2 @ 105 kg 3 x 5 @ 120 kg (the last 2 sets felt very tough) Pull Ups 5 x 2 @ BW (=96 kg) 3 x 3 @ BW Decline DB Press 8 x 1 @ 2 x 40 kg 10 x 4 @ 2 x 30 kg Back Squat 5 x 1 @ 90 kg <no more air> Good Mornings: 5 x 5 @ 20 kg Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 21, 2008, 09:09:02 am
20.4.2008:
Bench Press: 5 x 1 @ 75 kg 4 x 1 @ 90 kg 3 x 2 @ 105 kg 3 x 2 @ 130 kg 2 x 3 @ 127,5 kg can't wait for skill evaluation on Thursday DL: 4 x 1 @ 115 kg 4 x 1 @ 140 kg 3 x 2 @ 160 kg 1 x 1 @ 185 kg Not fully there yet. I used a narrower stance this time. Still Sumo but about as wide as I squat. It felt a lot more "natural" and I seem to be more able to keep posture. Let's see how that goes. Bench Press: 5 x 1 @ 87,5 kg 5 x 1 @ 95 kg 4 x 4 @ 112,5 kg Chin Ups: 5 x 5 @ BW = 95,2 kg Lunges 5 x 5 @ 60 kg BW goes in the right direction. 95 was my goal. Before the meet I would like to be down to 92 and then keep it that way. This way I might be able to get just under 90 at weigh in. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 22, 2008, 10:33:30 am
22.4.2008:
Back Squat: 5 x 1 @ 90 kg 4 x 1 @ 110 kg 3 x 2 @ 125 kg 3 x 3 @ 135 kg 2 x 2 @ 135 kg 3 x 1 @ 110 kg Form still sucks but at least not falling forward anymore. In the next Sheiko cycle I want to introduce Front Squats instead of the 2nd Back Squat workout. Lets see how that works. Bench Press: 5 x 1 @ 75 kg 5 x 1 @ 90 kg 5 x 5 @ 105 kg Pull Ups: 7 x 1 @ BW = 95,5 kg 5 x 4 @ BW Military Press: 6 x 4 @ 40 kg Abs: 10 x 3 Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 23, 2008, 11:33:47 am
Hmm. I reread the book from Sheiko as referenced by Eric Talmants site at elitefts.com and also studied his assesment on how to handle these programs.
I understand that he suggests to have 13 week cycles 2 x prep and then followed by a 5 week peaking cycle. With this in mind I am replanning a bit for my prep for September. Most likely I will do another cycle now with the same weights and now for squats and DL as well. Then I would do a peaking cycle followed by a week off. Then I have time for another prep cycle and another 5 weeks peaking cycle. Anybody on here have more experience doing Sheiko programs? Any comment would be much appreciated. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 25, 2008, 05:20:11 pm
25.4.2008:
Start of 2nd prep cycle. Bench Press: 5 x 1 @ 75 kg 4 x 2 @ 90 kg 3 x 2 @ 105 kg 3 x 5 @ 112,5 kg Squat: 5 x 1 @ 95 kg 5 x 2 @ 115 kg 5 x 5 @ 135 kg Form is slowly improving. Bench Press: 6 x 1 @ 75 kg 6 x 2 @ 90 kg 6 x 4 @ 97,5 kg Chin Ups: 10 x 1 @ BW = 95,9 kg 5 x 2 @ BW 4 x 1 @ BW 3 x 1 @ BW The next exercise I got from phys therapy. Sitting in the bottom position of the squat and just move from lowest point maybe 10cm up and then down again to bottom position. 10 x 3 @ 20 kg 5 x 2 @ 25 kg Abs 10 x 1 Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 28, 2008, 08:39:22 am
27.4.2008:
DL: 5 x 1 @ 115 kg 5 x 2 @ 140 kg 4 x 2 @ 160 kg 3 x 2 @ 172,5 kg 1 x 1 @ 172,5 kg Incline Bench: 4 x 6 @ 90 kg Decline Bench: 5 x 5 @ 90 kg I had to call off the 2nd round DL. I think I will build me some heavy duty boxes to place the bar on. Kris has some instrcutions on his homepage. My squat rack sucks for doing pulls from knee level. Lunges: 5 x 5 @ 60 kg Abs: Pull Downs with green band. 10 x 3 Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on April 29, 2008, 12:09:38 pm
29.4.2008
Bench Press: 7 x 1 @ 75 kg 6 x 1 @ 82,5 kg 5 x 1 @ 90 kg 4 x 1 @ 97,5 kg 3 x 2 @ 105 kg 2 x 2 @ 112,5 kg 3 x 2 @ 105 kg 4 x 1 @ 97,5 kg 6 x 1 @ 90 kg 8 x 1 @ 82,5 kg 10 x 1 @ 75 kg Pull Ups: 10 x 1 @ BW = 95,5 kg 5 x 4 @ BW Squat 5 x 1 @ 95 kg 4 x 2 @ 115 kg 3 x 2 @ 132,5 kg 3 x 5 @ 142,5 kg No pain, no belt :-) Military Press 10 x 1 @ 40 kg 10 x 1 @ 50 kg 6 x 1 @ 50 kg 10 x 2 @ 40 kg Kneeling Squats 5 x 1 @ 40 kg 5 x 4 @ 60 kg Weight goal for May is to get into the 94s body weight wise. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on May 06, 2008, 07:10:37 am
5.5.2008:
Back Squat: 5 x 1 @ 95 kg 4 x 2 @ 115 kg 3 x 2 @ 135 kg 2 x 5 @ 155 kg :P Bench Press: 5 x 1 @ 75 kg 4 x 1 @ 90 kg 3 x 2 @ 105 kg 2 x 6 @ 120 kg Bent over Rows: 10 x 5 @ 60 kg Incline Bench: 10 x 5 @ 60 kg Back Squat: 3 x 1 @ 105 kg 3 x 1 @ 122,5 kg 3 x 4 @ 142,5 kg Phys Therapy Excercise & Abs 10 x 5 Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on May 07, 2008, 12:35:28 pm
7.5.2008:
DL till knees: 4 x 1 @ 115 kg 4 x 2 @ 140 kg 4 x 4 @ 160 kg Bench Press (military): 5 x 1 @ 75 kg 5 x 2 @ 90 kg 4 x 5 @ 105 kg Chin Ups: 10 x 2 @ BW = 96,5 kg :( DL: 4 x 1 @ 115 kg 4 x 1 @ 140 kg 3 x 2 @ 160 kg 3 x 1 @ 172,5 kg 2 x 2 @ 172,5 kg 1 x 1 @ 172,5 kg 2 x 1 @ 172,5 kg Lunges: 5 x 1 @ 60 kg 5 x 2 @ 65 kg 3 x 1 @ 60 kg 5 x 1 @ 60 kg I am led to believe that the 2nd round of either Squat, DL, and Bench Press is the key to this program. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on May 09, 2008, 05:27:11 pm
9.5.2008:
Back Squat: 5 x 1 @ 95 kg 4 x 1 @ 115 kg 3 x 2 @ 132,5 kg 3 x 6 @ 142,5 kg Bench Press: 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 4 x 1 @ 112,5 kg 5 x 1 @ 105 kg 6 x 1 @ 90 kg 7 x 1 @ 75 kg Pull Ups 10 x 2 @ BW = 95 kg 5 x 3 @ BW Military Press (wide grip, same as for BP) 10 x 5 @ 50 kg Back Squat: 3 x 1 @ 105 kg 3 x 1 @ 122,5 kg 2 x 4 @ 142,5 kg :P Kneeling Squats 5 x 5 @ 60 kg Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on May 13, 2008, 07:09:39 am
12.5.2008:
Back Squat: 5 x 1 @ 95 kg 4 x 2 @ 115 kg 3 x 2 @ 132,5 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 5 @ 120 kg (not easy but easier than on the last round of Sheiko) Bent over Rows: 10 x 5 @ 70 kg Band Push Up: 10 x 3 @ Green 10 x 2 @ purple Back Squat: 5 x 1 @ 95 kg 5 x 1 @ 105 kg 4 x 5 @ 132,5 kg "Squatting into depth" (from Sheiko book referenced on www.elitefts.com) 5 x 1 @ 10 kg 5 x 4 @ 20 kg My squat form still sucks. I always fall forward while lowering the bar. So the bottom part is like a heavy good morning more or less. Anybody on here has similar problem? What helped you fix it? For Friday, I would be happy with 130 for military bench press as I am not particularly peaking for this event. Weight was down to 94,5 today :-) 2 more to go till July. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on May 15, 2008, 10:12:27 am
15.05.2008:
Early morning session: DL till knees: 4 x 1 @ 115 kg 4 x 1 @ 140 kg 2 x 1 @ 160 kg 4 x 1 @ 160 kg 4 x 3 @ 172,5 kg 1 x 1 @ 172,5 kg Bench Press: 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 3 x 2 @ 112,5 kg 4 x 1 @ 105 kg 5 x 1 @ 97,5 kg 6 x 1 @ 90 kg 7 x 1 @ 82,5 kg 8 x 1 @ 75 kg Chin Ups: 10 x 3 @ BW = 95,5 kg 5 x 2 @ BW Deadlift from Boxes: 5 x 1 @ 140 kg 5 x 2 @ 160 kg 4 x 2 @ 182,5 kg There should have been 2 more sets of 4 but I guess I am just too weak. Lunges: 5 x 1 @ 60 kg 5 x 2 @ 65 kg 3 x 2 @ 65 kg Abs: 10 x 3 Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on May 17, 2008, 10:53:51 am
17.5.2008:
Bench Press: 5 x 1 @ 75 kg 4 x 1 @ 90 kg 3 x 2 @ 105 kg 2 x 5 @ 120 kg Squat: I read this great article "falling forward in the squat" on elitefts.com. Lo and behold if I push out the knees on going down I am much more upright. :o I must have read this a hundred times. But now I tried after reading it in this article again and it worked. Now if I could get those elbows in front ... 5 x 1 @ 95 kg 5 x 1 @ 115 kg 5 x 2 @ 132,5 kg 4 x 5 @ 142,5 kg Bench Press: 6 x 1 @ 75 kg 6 x 2 @ 90 kg 6 x 4 @ 97,5 kg Pull Ups: 10 x 2 @ BW = 95,1 kg 5 x 3 @ BW Side Bends: 15 x 5 @ 20 kg Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on May 20, 2008, 12:04:12 pm
20.5.2008:
Last week of this Sheiko cycle :P Next week has to be deload week. Back Squat: 5 x 1 @ 95 kg 4 x 1 @ 115 kg 3 x 2 @ 132,5 kg 3 x 2 @ 150 kg 2 x 3 @ 160 kg Form was much better now but still has lots of room for improvement. 160 felt no problem. Bench Press: 5 x 1 @ 75 kg 4 x 1 @ 90 kg 3 x 2 @ 105 kg 3 x 5 @ 120 kg :P Bent over Rows: 10 x 4 @ 75 kg 10 x 1 @ 70 kg Band Push up: 4 x 1 @ Strong band. 8 x 3 @ Medium 8 x 1 @ Light Back Squat: 5 x 1 @ 95 kg 4 x 1 @ 115 kg 3 x 2 @ 132,5 kg 2 x 2 @ 150 kg I think for the the next cycle I will take the same kg for squat. I do want to be able to finish the 2nd round of squatting. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on May 23, 2008, 07:59:08 pm
I will take a week off. Overtraining was too much and my back started to act up again.
If everything runs well I will restart with Sheiko #29 from www.elitefts.com/sheiko Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on May 28, 2008, 11:28:51 am
28.5.2008:
After the week off I am transitioning into Sheiko #29. I should start next Monday with it. DL: 3 x 1 @ 115 kg 3 x 2 @ 140 kg 2 x 2 @ 170 kg Bench Press: 3 x 1 @ 77,5 kg 3 x 2 @ 92,5 kg 2 x 3 @ 107,5 kg 1 x 1 @ 140 kg felt easy 0 x 1 @ 145 kg had trouble unracking the bar. CG Bench Press: 5 x 1 @ 90 kg 5 x 2 @ 80 kg seems I need to work on that some more Lunges: 3 x 3 @ 80 kg BW was 94,4 kg with the goal of getting into the low 93s for this round of Sheiko. I am using the bicycle now to get to work on the off days with 25min each way. So this should help me reach 90 - 92 by September. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on May 30, 2008, 03:17:38 pm
30.5.2008:
Today at the club I got my squat form checked. Squat: 3 x 1 @ 95 kg 3 x 2 @ 115 kg 2 x 3 @ 132,5 kg Initiating the squat with the hips instead of knees made a big difference. Bench Press: 3 x 1 @ 77,5 kg 3 x 2 @ 92,5 kg 2 x 3 @ 107,5 kg External rotation 10 x 3 @ 12 kg Abs 10 x 3 Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on June 02, 2008, 11:53:50 am
2.6.2008:
Bench Press: 5 x 1 @ 77,5 kg 4 x 2 @ 92,5 kg 3 x 2 @ 107,5 kg 3 x 5 @ 115 kg Back Squat: 5 x 1 @ 95 kg 5 x 2 @ 115 kg 3 x 3 @ 132,5 kg 5 x 2 @ 132,5 kg (it was supposed to be 5 x5 :( ) Bench Press: 5 x 1 @ 77,5 kg 5 x 1 @ 92,5 kg 4 x 4 @ 107,5 kg Flies 10 x 5 Good Mornings: 5 x 5 @ 30 kg (first time in a long while) Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on June 04, 2008, 11:17:15 am
4.6.2008:
Deadlift to knees: 3 x 1 @ 115 kg 3 x 1 @ 140 kg 3 x 2 @ 160 kg 3 x 4 @ 172,5 kg Incline Bench Press: 6 x 4 @ 80 kg CG Bench Press: 5 x 5 @ 80 kg Deadlift from Boxes: 4 x 1 @ 125 kg 4 x 1 @ 150 kg 4 x 2 @ 172,5 kg 3 x 2 @ 195 kg 1 x 1 @ 195 kg Lunges with bar in front: 5 x 5 @ 40 kg Abs Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on June 07, 2008, 08:26:53 am
6.6.2008:
Bench Press: 5 x 1 @ 77,5 kg 5 x 1 @ 92,5 kg 4 x 1 @ 107,5 kg 3 x 2 @ 115 kg 2 x 2 @ 122,5 kg 3 x 2 @ 115 kg 4 x 1 @ 107,5 kg 6 x 1 @ 92,5 kg 8 x 1 @ 77,5 kg Flies 10 x 5 @ 15 kg Back Squat: 5 x 1 @ 95 kg 4 x 1 @ 115 kg 3 x 2 @ 132,5 kg 3 x 5 @ 142,5 kg Good Mornings: 5 x 5 @ 30 kg Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on June 13, 2008, 02:49:02 pm
9.6.2008:
Back Squat: 5 x 1 @ 95 kg 4 x 1 @ 115 kg 3 x 2 @ 132,5 kg 2 x 5 @ 152,5 kg Bench Press: 5 x 1 @ 77,5 kg 4 x 1 @ 92,5 kg 2 x 2 @ 107, 5 kg 3 x 2 @ 122,5 kg 1 x 1 @ 122,5 kg 3 x 1 @ 120 kg 1 x 1 @ 120 kg Flies 10 x 5 @ 15 kg x 2 Push Ups 10 x 5 @ BW = 95 kg Front Squats 3 x 2 @ 85 kg 3 x 2 @ 65 kg 2 x 4 @ 70 kg Good Mornings 5 x 5 @ 35 kg 11.6.2008 Deadlift to knees 3 x 1 @ 115 kg 3 x 1 @ 140 kg 3 x 2 @ 160 kg 2 x 4 @ 172,5 kg Bnch Press 6 x 1 @ 77,5 kg 6 x 2 @ 92,5 kg 6 x 4 @ 100 kg Flies 10 x 5 @ 15 kg x2 Deadlift from Boxes Since I had to train at a commercial gym without a powerrack and boxes there was no safe way of doing it. Lunges with bar in front 5 x 1 @ 40 kg 5 x 2 @ 45 kg 5 x 2 @ 50 kg Abs 13.6.2008 Back squat: ack Squat: 5 x 1 @ 95 kg 4 x 1 @ 115 kg 3 x 2 @ 132,5 kg 2 x 5 @ 152,5 kg Bench Press: 5 x 1 @ 77,5 kg 4 x 1 @ 92,5 kg 3 x 2 @ 107, 5 kg 2 x 2 @ 122,5 kg 3 x 1 @ 115 kg 5 x 1 @ 100 kg 7 x 1 @ 87,5 kg Flies 10 x 5 @ 15 kg x 2 Good Mornings 5 x 5 @ 40 kg Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on June 16, 2008, 05:54:58 am
16.6.2008:
BW is now stable at around 94,5 - 95 kg without dieting. Back Squat: 5 x 1 @ 100 kg 4 x 1 @ 122,5 kg 3 x 2 @ 142,5 kg 2 x 4 @ 160 kg Bench Press: 5 x 1 @ 77,5 kg 4 x 1 @ 92,5 kg 3 x 2 @ 107,5 kg 3 x 4 @ 122,5 kg 2 x 2 @ 122,5 kg Flies 10 x 5 @ 15 kg x 2 Push Up 10 x 5 @ BW Back Squat: 3 x 1 @ 100 kg 3 x 1 @ 115 kg 3 x 1 @ 132,5 kg 3 x 4 @ 152,5 kg Good Mornings 5 x 5 @ 40 kg Reducing the load on the auxliary exercise for chest seemed to be a good idea as the bench press itself got more consistent. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on June 18, 2008, 12:39:53 pm
18.6.2008:
Deadlift standing on 20kg plates: 3 x 2 @ 115 kg 3 x 2 @ 140 kg 3 x 4 @ 150 kg Bench Press: 5 x 1 @ 77,5 kg 4 x 1 @ 92,5 kg 3 x 2 @ 107,5 kg 2 x 3 @ 122,5 kg 2 x 2 @ 130 kg (a first for me running Sheiko) 3 x 2 @ 122,5 kg Flies 10 x 5 @ 15 kg Deadlift from Boxes 4 x 1 @ 140 kg 4 x 2 @ 160 kg 3 x 3 @ 185 kg 205s were scheduled but I will hold off >200kg for this month. If the backpain is not coming back and I get a green light from phys. therapy then I will retest Squat and deadlift next month. Lunges with bar in front: 5 x 5 @ 50 kg Abs Bench looks OK. Maybe I can target 150 - 160 come September. At least with a shirt it should be feasible. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on June 23, 2008, 06:59:00 pm
23.6.2008
Had to do a little replanning due to changed travel plans. So I cut short of Sheiko 29 and started with http://www.elitefts.com/sheiko/Sheiko32.htm Back Squat: 3 x 1 @ 100 kg 3 x 1 @ 115 kg 3 x 2 @ 132,5 kg 2 x 3 @ 142,5 kg Bench Press: 3 x 1 @ 77,5 kg 3 x 1 @ 92,5 kg 3 x 2 @ 107,5 kg 2 x 3 @ 115 kg Military Press: 10 x 1 @ 50 kg 9 x 1 @ 50 kg 10 x 1 @ 40 kg Abs Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on June 25, 2008, 08:30:01 am
25.6.2008:
Some Skill evaluation today: Back Squat: 3 x 1 @ 100 kg 3 x 2 @ 115 kg 2 x 2 @ 132,5 kg 2 x 1 @ 152,5 kg 1 x 1 @ 170 kg 0 x 1 @ 190 kg no depth no knee wraps used. Back seemed Ok but I did not want to overdo it, while going heavy the first time after my injury. Bench Press: 3 x 1 @ 77,5 kg 3 x 1 @ 92,5 kg 2 x 2 @ 107,5 kg 2 x 1 @ 120 kg 1 x 1 @ 135 kg 0 x 1 @ 145 kg felt doable but got stuck of the chest. Also lowered it too much up the chest. 0 x 1 @ 150 kg same as above 0 x 1 @ 145 kg Again stuck at chest. >:( Deadlift: 3 x 1 @ 115 kg Did not want to risk injury since my back felt done so I called it a day. In mid July I want to retest again. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on June 30, 2008, 11:59:29 am
30.06.2008
After a Friday to Sunday motorbike trip around the mountain passes of southern tyrol were we made 1300 km on twisty B roads in 3 days, I was exhausted but also glad to be back to the weight room. Back Squat: 3 x 1 @ 95 kg 3 x 2 @ 115 kg 3 x 2 @ 132,5 kg 2 x 4 @ 152,5 kg Bench Press: 3 x 1 @ 77,5 kg 3 x 1 @ 92,5 kg 3 x 2 @ 107,5 kg 3 x 5 @ 120 kg Flies 10 x 5 @ 15 kg x 2 BW down to 92,7kg in the morning. :) So maybe 90 kg is possible come September. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on July 04, 2008, 09:35:15 am
2.7.2008:
DL to knees 3 x 1 @ 115 kg 2 x 2 @ 140 kg 2 x 2 @ 150 kg 1 x 3 @ 160 kg BP 3 x 1 @ 77,5 kg 3 x 1 @ 92,5 kg 3 x 2 @ 107,5 kg 3 x 2 @ 122,5 kg 2 x 3 @ 130 kg new PR for a series of 130s Flies 10 x 5 @ 15 x2 kg Deadlift of Boxes 3 x 1 @ 115 kg 3 x 1 @ 140 kg 3 x 2 @ 160 kg 3 x 5 @ 185 kg Military Press 10 x 3 @ 50 kg Abs 4.7.2008 BP 3 x 1 @ 77,5 kg 3 x 1 @ 92,5 kg 3 x 2 @ 107,5 kg 3 x 2 @ 122,5 kg 2 x 1 @ 122,5 kg 3 x 1 @ 120 kg 2 x 1@ 120 kg Back Squat 3 x 1 @ 95 kg 3 x 2 @ 115 kg 3 x 2 @ 132,5 kg 3 x 1 @ 152,5 kg 2 x 5 @ 152,5 kg BP 4 x 1 @ 77,5 kg 4 x 1 @ 92,5 kg 4 x 4 @ 107,5 kg Flies 10 x 5 @ 15 x 2 kg Good Mornings 5 x 5 @ 45 kg Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on July 07, 2008, 08:24:00 am
7.7.2008:
Back Squat: 3 x 1 @ 95 kg 3 x 1 @ 115 kg 3 x 2 @ 132,5 kg 2 x 5 @ 155 kg Bench Press: 3 x 1 @ 77,5 kg 3 x 1 @ 92,5 kg 3 x 2 @ 107,5 kg 2 x 3 @ 122,5 kg 1 x 3 @ 130 kg Flies: 8 x 4 @ 15 x2 kg Military Press 6 x 1 @ 60 kg 5 x 1 @ 50 kg 8 x 1 @ 40 kg Intensity will go down further this week. Weight is now constant around 94 kg. The 92 of last week were due to dehydration due to riding motorbike in the summer heat. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on July 09, 2008, 10:41:02 am
9.7.2008:
Bench Press: 3 x 1 @ 77,5 kg 5 x 1 @ 92,5 kg 3 x 2 @ 107,5 kg 2 x 5 @ 122,5 kg Flies 8 x 4 @ 15 x2 kg Deadlift Conventional 3 x 1 @ 115 kg 3 x 2 @ 140 kg 3 x 2 @ 160 kg I need to do these more often Sumo 2 x 5 @ 172,5 kg Good Mornings 5 x 4 @ 50 kg Abs Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on July 11, 2008, 01:29:42 pm
11.7.2008
It was foolish to not do conventional DL in such a long while. Now my back is completely sore. The next Sheiko cycle I will do with conventional lifting. Back Squat: 3 x 1 @ 95 kg 3 x 1 @ 115 kg 2 x 2 @ 135 kg 2 x 3 @ 145 kg Nice thing about the deload week that I can focus on technique better. Bench Press: 3 x 1 @ 77,5 kg 3 x 1 @ 92,5 kg 3 x 2 @ 107,5 kg 2 x 4 @ 115 kg Military Press 6 x 1 @ 60 kg 8 x 2 @ 50 kg Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on July 14, 2008, 11:30:54 am
14.7.2008:
Back Squat: 3 x 1 @ 95 kg 3 x 2 @ 115 kg 2 x 3 @ 135 kg Bench Press: 3 x 1 @ 77,5 kg 3 x 2 @ 92,5 kg 2 x 3 @ 107,5 kg Abs When preparing for the Workout I believed that this would my first 'easy' Sheiko day. But for some reason ever since I am doing Sheiko every rep feels hard. On Squat I am working to get my stance narrower in order to reach depth more easily. On Bench I am experimenting with the setup. I read somewhere that holding the breadth as long as possible helps in not loosing the initial setup. I found that to work rather well. I will have a max test this thursday potentially with a Shirt. As this is my first time using a shirt I am quite curious how this will feel like and how much kg will be moved ;-) Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on July 17, 2008, 07:54:26 pm
17.7.2008
Bench Shirt training could not be arranged. So I trained at home without it. Bench: Worked up to an easy 1 x 1 @ 140 kg 145 and then 142,5kg did not get off the chest. >:( I think maybe I should do reps with 140 kg until 145 kg works out. BB Hacksquat: 10 x 5 @ 60 kg I will take about 10 days off from lifting and go on vacation. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on July 18, 2008, 07:01:48 am
Just watched the latest video that Ryan put up. Mr. Kenelly benching 1074 pounds. If I am not mistaken thats about 488 kg. :o This kind of puts things in perspective. Very inspirational. Thanks Ryan for uploading. I am really amazed at the speed with which he can bring up the bar with THAT weight. Awesome stuff indeed.
Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on August 04, 2008, 02:21:09 pm
4.8.2008
After 2 weeks vacation which included stomach illness first trainng session. Weighed in around 90 kg which was due to the illness. Squat 3 x 1 @ 100 kg 3 x 2 @ 115 kg 2 x 3 @ 130 kg, must have lost a lot of strength during training pause as these felt really heavy. Bench Press 3 x 1 @ 80 kg 3 x 2 @ 95 kg 2 x 3 @ 110 kg, all easy. DB Bench Press: 5 x 3 @ 42,5 kg x 2 External Rotation 15 x 3 @ 8 kg x 2 Abs 10 x 3 This week is for catching up. Next week starts the 5 week cycle leading up to the BP competition. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on August 06, 2008, 12:27:59 pm
6.8.2008
Sore from head to toe from the first workout after the break. Conventional DL: 3 x 1 @ 115 kg 3 x 2 @ 140 kg 2 x 2 @ 160 kg Legs felt like lead Bench Press: 3 x 1 @ 80 kg 3 x 2 @ 95 kg 2 x 3 @ 110 kg DB Bench Press 5 x 3 @ 42,5 kg x 2 Lunge Backwards w bar in front: 4 x 3 @ 40 kg It seems most substance was lost on legs whereas bench press seems OK. Weight stayed at around 90 kg. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on August 08, 2008, 11:16:29 am
8.8.2008:
Squat: 3 x 1 @ 100 kg 3 x 2 @ 115 kg 2 x 3 @ 130 kg felt better than on Mondaybut far from optimal. Bench: 3 x 1@ 80 kg 3 x 2 @ 95 kg 2 x 3 @ 110 kg DB Bench Press: 7 x 3 @ 42,5 kg x 2 45 deg. Hyperextension 10 x 3 @ 30 kg Last day at the gym in Skopje. The gym is really OK for working out but considering the temperatures here > 40 Cel. it could really use an AC. Next week I will be training in Vienna again. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on August 11, 2008, 12:04:40 pm
11.8.2009
Bench Press 3 x 1 @ 80 kg 3 x 1 @ 100 kg 3 x 2 @ 115 kg 2 x 1 @ 122,5 kg 1 x 1 @ 130 kg Flies 10 x 5 @ 15 kg x2 Squat 2 x 1 @ 100 kg 3 x 1 @ 115 kg 3 x 5 @ 132,5 kg 2 x 2 @ 155 kg (2 x 2 @ 165kg these being quarter squats to get used to the weight again) Good Mornings 5 x 5 @ 40 kg Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on August 13, 2008, 12:01:45 pm
13.8.2008
Deadlift (Sumo) 3 x 1 @ 115 kg 2 x 2 @ 140 kg 3 x 2 @ 160 kg 2 x 3 @ 172,5 kg Planed on 185 and 195 but 185 did not move. Better performance than last week though. Bench 3 x 1 @ 85 kg 3 x 1 @ 100 kg 3 x1 @ 110 kg 3 x 1 @ 115 kg 2 x 1 @ 122,5 kg Flies 10 x 5 @ 15 kg x2 Deadlift of boxes 2 x 1 @ 115 kg 2 x 1 @ 140 kg 2 x 2 @ 160 kg 160 were easy but again 185 did not move. Reverse Lunges Bar in Front 5 x 1 @ 50 kg 3 x 1 @ 50 kg 5 x 1 @ 40 kg 4 x 2 @ 40 kg Well better than last week on DL but improvement is needed. Bench looks fine. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on August 18, 2008, 03:34:13 pm
15.08.2008
Bench Press 2 x 2 @ 80 kg 3 x 1@ 85 kg 3 x 1 @ 100 kg 3 x 1 @ 110 kg 2 x 2 @ 115 kg 2 x 5 @ 122.5 kg 0 x 1 @ 135 kg Hmm. Got it off the chest but bar would not move further. Flies 10 x 5 @ 15 kg Squat 3 x 2 @ 100 kg 3 x 1@ 115 kg 2 x 2 @ 132.5 kg 3 x 2 @ 142.5 kg Good Mornings 5 x 5 @ 50 kg 18.5. 2008: 2 x 1 @ 95 kg 2 x 1 @ 115 kg 2 x 2 @ 132.5 kg 2 x 3 @ 142.5 kg Bench Press 2 x 1 @ 80 kg 3 x 1 @ 95 kg 2 x 1 @ 110 kg 2 x 3 @ 115 kg Flies 10 x 5 @ 15 kg Hopefully, I get to try the Bench Shirt on Wednesday. If not than I will compete raw with the goal of making 145 kg in the 90kg class. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on August 21, 2008, 07:16:07 am
20.8.2008:
First time with bench shirt. Worked up to 110kg without shirt. With Shirt: 1 x 5 @ 110 kg to warm up the shirt 1 x 1 @ 120 kg 1 x 1 @ 130 kg 1 x 1 @ 140 kg For the most part I had problems coping with the pain from the shirt (http://virtualmeet.net/community/forum/powerlifting-training/240/msg1351/) and to get the bar to touch the chest. When it did it almost flew off. So the support was very good. After that I was done and finished with DB Flies 10 x 5 @ 15.5 kg x2 Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on August 22, 2008, 04:12:05 pm
22.8.2008
Squat: 2 x 1 @ 95 kg 3 x 2 @ 115 kg 3 x 1 @ 132.5 kg 2 x 4 @ 142.5 kg 2 x 1 @ 132.5 kg - Finally found the right groove for squatting again. Bench Press - no shirt ;) 3 x 1 @ 85 kg 3 x 2 @ 100 kg 3 x 4 @ 115 kg Flies 10 x 5 @ 15 kg x 2 Good Mornings 5 x 5 @ 50 kg Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on August 25, 2008, 01:04:42 pm
25.8.2008:
Squat: 2 x 2 @ 105 kg 2 x 1 @ 122.5 kg 3 x 1 @ 132.5 kg 2 x 2 @ 142.5 kg 2 x 2 @ 152.5 kg (finally with good depth) Bench Press 3 x 2 @ 82.5 kg 2 x 1 @ 97.5 kg 2 x 2 @ 105 kg 3 x 3 @ 120 kg 1 x 1 @ 130 kg nice and easy Flies 10 x 5 @ 15 kg x 2 Good Mornings 5 x 5 @50 kg Wednesday is bench shirt training again. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on August 28, 2008, 06:15:18 am
27.8.2008:
Bench Press: 3 x 3 @ 82.5 kg 2 x 1 @ 97.5 kg 2 x 1 @ 110 kg Added Bench Shirt. I forget to note which one it is. I think it is INZER Blast Shirt or something like that. Either way this week was much better pain wise as I knew what to expect and also fitted better into the shirt. 1 x 1 @ 120 kg 1 x 1 @ 130 kg 0 x 1 @ 135 kg Because I was lowering super slow I had no more in me to lock it out. 1 x 1 @ 140 kg Lowered it faster and with less of an arch and it was no problem locking it out. 1 x 1 @ 145 kg PR!! ;D It came off so fast from the chest that I was surprised. Called it a day for benching 10 x 5 @ 15 kg x 2 DBs Deadlift 2 x 2 @ 125 kg 1 x 1 @ 150 kg 3 x 1 @ 160 kg 1 x 2 @ 172.5 kg :P Reverse Lunges Bar in Front 5 x 5 @ 50 kg Not having had a PR in a long time, this feels all the more good. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on August 29, 2008, 06:54:40 pm
29.8.2008
Bench Press 2 x 1 @ 82.5 kg 2 x 1 @ 97.5 kg 3 x 1 @ 110 kg 3 x 2 @ 120 kg Flies 10 x 5 @ 15 kg Squat 3 x 2 @ 105 kg 2 x 1 @ 122.5 kg 3 x 1 @ 132.5 kg Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on September 01, 2008, 03:36:54 pm
1.9.2008:
Bench Press: 2 x 2 @ 82.5 kg 2 x 2 @ 97.5 kg 2 x 1 @ 110 kg 3 x 2 @ 120 kg FLies 10 x 5 @ 20 kg x 2 Floor Presses 3 x 3 @ 130 kg Due to severe back pain I had to cancel todays squat session. >:( It is really frustrating since I thought the injury was healed. At least benching is going a long well. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on September 03, 2008, 06:04:16 pm
3.9.2008:
Bench Press: 3 x 2 @ 82.5 kg 2 x 1 @ 97.5 kg 2 x 1 @ 110 kg put on Inzer Shirt 1 x 1 @ 130 kg 1 x 1 @ 140 kg 1 x 1 @ 145 kg 1 x 1 @ 150 kg => PR once again ;D No problem locking it out. In fact I believe there is more possible. Flies: 10 x 5 @ 20 kg x 2 No deadlifts as I will see a doctor for my back tommorow. Reverse Lunges bar in front 5 x 5 @ 50 kg Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on September 05, 2008, 07:52:10 am
5.9.2008
Bench Press 3 x 1 @ 82.5 kg 2 x 1 @ 100 kg 2 x 1 @ 110 kg Flies 10 x 5 @ 20 kg x 2 Pull Ups 10 x 1 @ BW 5 x 4 @ BW BW was arund 92.5 kg Floor Presses 3 x 1 @ 130 kg 3 x 1 @ 140 kg 2 x 1 @ 150 kg The competition will be interesting if I can get rid of the last 2.5 kg to make the 90s. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on September 08, 2008, 08:53:31 am
8.9.2008
Bench Press 3 x 1 @ 80 kg 3 x 2 @ 90 kg 2 x 2 @ 105 kg 2 x 1 @ 112.5 kg Flies 10 x 5 @ 20 kg x 2 DBs Pull Ups 10 x 1 @ BW 7 x 1 @ BW 6 x 3 @ BW BW ~ 92.5 kg >:( Need to shed more weight very soon. Floor Presses 3 x 1 @ 140 kg 2 x 1 @ 150 kg 1 x 1 @ 150 kg Another training session on Wednesday with a shirt and then let's see about the competition on Sunday. The first attempt I might use 140 -145 kg range and then everything over 150 will be great. But the biggest challenge at the moment is BW. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on September 10, 2008, 07:55:45 pm
10.9.2008
Last test before the Sunday meet. Worked up 110 shirtless. Then with Inzer 1 x 1 @ 130 kg 1 x 1 @ 140 kg 1 x 1 @ 147,5 kg no problem but harder then last weeks 150 0 x 1 @ 152.5 kg seemed doable but insufficient pause plus no lockout Flies 10 x 5 @ 20 kg x2 Dips 15 x 1 @ BW Diet starts to show some results: 91.5 kg in the morning. I cut out most carbs and feel real low on energy now. Thinking about starting weight: I might start quite low with 140kg and then either 145 or 147.5 depending on how I am doing. The third one I will decide on Sunday on the spot. I will post results. In the meantime I cant wait to see the results of the deadlift battle on VM. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on September 14, 2008, 02:57:48 pm
14.9.2008:
Finished the meet. Weigh in was with 89.9kg so as close at it can get. :P I did not eat really yesterday and I think that the diet affected the performance. From the beginning I knew I would come in 2nd if I do not blow all three attempts. So I started with 140kg. Of course no problem but 1 red because I started to fast. Second was 147.5kg. Also no problem 3 whites. I chose 150kg for the 3rd because I wanted to be sure to have all three attempts. Nailed the third as well but I was called for lifting before the signal. I need to work on that. :-[ So all in all, a good improvement. I do think that with higher blodd sugar values and more experience with the shirt I could easily bench more than 150kg. I also need to work on nevousness when lifting in front of a large crowd and a lot of people who lift considerably more, but already it was better than the first time. Will be posting the link to the results. Title: Re: Christian Burger: Wr. Landesmeisterschaft Bankdruecken, Sept. 14th 2008Post by: burgerc on September 16, 2008, 06:23:18 am
Here is the link to the results:
http://www.kraftdreikampf.at/cms/front_content.php?idcat=37&dir=Ergebnisse_Bankdruecken_Landesmeisterschaft The file is LM-Wbdk.doc We were split in 2 groups so I could not see Stefan's 195 kg in the 82.5 kg class. In the 100kg class 212.5 were barely missed by Roland. Location and presentation were great. Great sportsmanship was shown throughout which is really what impresses me the most in this sport. Like for the last meet I am grateful to virtualmeet to give me the confidence to try a real meet. The next military meet I am planning to compete in again on here. Maybe 135 kg will work this time. |