Log vom Strauß - Klein, fett und zuckersüß

na nu , deine werte in bezug aufs körpergewicht sind halt nicht nur durchschnitt wa .

Yay


So, heute war ich mal im Verein und sollte Ausrüstung testen und schauen, bis wohin ich sauber arbeite, damit der Trainer mir darauf aufbauend einen Plan machen kann.
Ich kopiere von Fitocracy.


Hanging Frog Raise:
8 reps (+5 pts)
8 reps (+5 pts)
8 reps (+5 pts)

Barbell Bench Press:
60 kg x 5 reps (+66 pts)
80 kg x 3 reps (+71 pts)
90 kg x 1 reps (+56 pts)
90 kg x 1 reps (+56 pts)
110 kg x 3 reps (+112 pts)
120 kg x 1 reps (+88 pts)
120 kg x 1 reps (+88 pts)
wearing a shirt on set 5, 6 and 7

Barbell Squat:
20 kg x 8 reps (+40 pts)
70 kg x 5 reps (+75 pts)
90 kg x 3 reps (+81 pts)
110 kg x 1 reps (+74 pts)
110 kg x 1 reps (+74 pts)
130 kg x 1 reps (+100 pts)
(failed here to walk out with 150kg wearing a suit, so I removed it and just squatted without it)
140 kg x 1 reps (+116 pts)
150 kg x 1 reps (+135 pts)

Barbell Deadlift:
70 kg x 5 reps (+75 pts)
70 kg x 5 reps (+75 pts)
110 kg x 3 reps (+109 pts)
130 kg x 1 reps (+100 pts)
150 kg x 1 reps (+135 pts)
Technique training, alternating with the sumo position to find the sweet spots. The trainer says I'm used to pulling way too fast and without control.

Sumo Deadlift:
110 kg x 3 reps (+109 pts)
130 kg x 3 reps (+147 pts)
110 kg x 3 reps (+109 pts)
Technique training, alternating with the classic position to find the sweet spots. The trainer says I'm used to pulling way too fast and without control.

Standing Military Press:
45 kg x 3 reps (+62 pts)
52.5 kg x 7 reps (+96 pts)
Swiss Bar. Done after walking back home from the club.

Das erste Training nach dem Quasi-Ausmaxen im Verein.

Von Fitocracy:

• Barbell Squat +1821 pts
  
  
  
  • 20 kg x 10 reps (+42 pts)
    
  • 70 kg x 8 reps (+85 pts)
    
  • 70 kg x 8 reps (+85 pts)
    
  • 100 kg x 6 reps (+124 pts)
    
  • 100 kg x 6 reps (+124 pts)
    
  • 100 kg x 6 reps (+124 pts)
    
  • 100 kg x 6 reps (+124 pts)
    
  • 100 kg x 6 reps (+124 pts)
    
  • 100 kg x 7 reps (+129 pts)
    
  • 110 kg x 1 reps (+74 pts)
    
  • 120 kg x 3 reps (+126 pts)
    
  • 120 kg x 3 reps (+126 pts)
    
  • 120 kg x 3 reps (+126 pts)
    
  • 120 kg x 2 reps (+107 pts)
    
  • 125 kg x 1 reps (+93 pts)
    
  • 130 kg x 1 reps (+100 pts)
    
  • 135 kg x 1 reps (+108 pts)
    
  • set 4 to 9: 90kg + blue bands, 11 to 13: 110 + blue bands;
    
  
  
  
  
  
  
  
• Pull-Up +512 pts
  
  
  
  • 10 reps (+42 pts)
    
  • 5 reps || weighted || 22 kg (+70 pts)
    
  • 1 reps || weighted || 32 kg (+30 pts)
    
  • 1 reps || weighted || 37 kg (+36 pts)
    
  • 3 reps || weighted || 42 kg (+97 pts)
    
  • 2 reps || weighted || 42 kg (+72 pts)
    
  • 1 reps || weighted || 42 kg (+42 pts)
    
  • 1 reps || weighted || 42 kg (+42 pts)
    
  • 6 reps || weighted || 22 kg (+81 pts)
    
  
  
  
  
  
  
  
• Sumo Deadlift +390 pts
  
  
  
  • 70 kg x 6 reps (+79 pts)
    
  • 110 kg x 6 reps (+144 pts)
    
  • 130 kg x 4 reps (+167 pts)
    
  • technique training/deadlift warm-up
    
  
  
  
  
  
  
  
• Barbell Deadlift +421 pts
  
  
  
  • 150 kg x 1 reps (+135 pts)
    
  • 160 kg x 5 reps (+286 pts)
    
  
  
  
  
  

Von Fitocracy:

• Barbell Bench Press:
  
  
  
  
  • 55 kg x 10 reps (+72 pts)
    
  • 70 kg x 8 reps (+87 pts)
    
  • 70 kg x 8 reps (+87 pts)
    
  • 70 kg x 7 reps (+85 pts)
    
  • 70 kg x 8 reps (+87 pts)
    
  • 70 kg x 5 reps (+77 pts)
    
  • 70 kg x 6 reps (+81 pts)
    
  • Swiss Bar, bottom- up for the first rep, paused at the top and bottom for all other reps
    
  
  
  
  
  
• Bench Press Lockout:
  
  
  
  
  • 55 kg x 1 reps (+16 pts)
    
  • 75 kg x 1 reps (+22 pts)
    
  • 85 kg x 1 reps (+25 pts)
    
  • 95 kg x 1 reps (+29 pts)
    
  • Swiss bar, half ROM. Just failed at a clean 95kg one because my forearm got problems with gripping the Swiss bar.
    
  
  
  
  
  
• Dips - Triceps Version:
  
  
  
  
  • 10 reps (+20 pts)
    
  • 10 reps || weighted || 21 kg (+55 pts)
    
  • 8 reps || weighted || 41 kg (+87 pts)
    
  • 8 reps || weighted || 41 kg (+87 pts)
    
  
  
  
  
  
• Dips - Chest Version:
  
  
  
  
  • 8 reps || weighted || 41 kg (+79 pts)
    
  
  
  
  
  
• Triceps Pushdown:
  
  
  
  
  • Blaues Stengthshopband x20 pro Arm
    
  • Grünes Band x13 pro Arm
    
  
  
  
  
  
• Barbell Curl:
  
  
  
  
  • 25 kg x 10 reps (+17 pts)
    
  • 45 kg x 6 reps (+20 pts)
    
  • 45 kg x 4 reps (+17 pts)
    
  • 45 kg x 3 reps (+15 pts)
    
  • Swiss bar: medium - wide - narrow grip
    
  
  
  

Joa, Kreuzhebekram halt. 


Aus Fitocracy übernommen.

Romanian Deadlift (for warm-up):
20 kg x 10 reps (+33 pts)
60 kg x 10 reps (+60 pts)

Sumo Deadlift:
60 kg x 6 reps (+68 pts)
100 kg x 6 reps (+124 pts)
120 kg x 6 reps (+167 pts)
130 kg x 8 reps (+208 pts)
130 kg x 4 reps (+167 pts)
130 kg x 4 reps (+167 pts)
130 kg x 3 reps (+147 pts)

Barbell Deadlift:
130 kg x 4 reps (+167 pts)
130 kg x 3 reps (+147 pts)
no steam left; my knees are so shaky from the sumo lifts. Do you know a way to do them without hurting your knee?

Rack Deadlift:
100 kg x 5 reps (+73 pts)
100 kg x 5 reps (+73 pts)
130 kg x 3 reps (+92 pts)
150 kg x 1 reps (+84 pts)
150 kg x 1 reps (+84 pts)
160 kg x 1 reps (+98 pts)
170 kg x 1 reps (+113 pts)
175 kg x 1 reps (+122 pts)
180 kg x 3 reps (+193 pts)
185 kg x 1 reps (+142 pts)
185 kg x 4 reps (+236 pts)
190 kg x 1 reps (+153 pts)
195 kg x 1 reps (+164 pts)
200 kg x 1 reps (+177 pts)
205 kg x 1 reps (+191 pts) PR!
170 kg x 1 reps (+113 pts)
160 kg x 1 reps (+98 pts)
static hold at the top. Sumo up to the first 150kg set. Had to add plates on a chain after 175kg because I ran out of 50mm ones. Added ankle weights for 205 because I also ran out of 30mm ones. 205 is a nice PR by 3kg, I think. Chain not figured in.

Barbell Shrug:
100 kg x 15 reps (+55 pts)
100 kg x 15 reps (+55 pts)
100 kg x 10 reps (+51 pts)
100 kg x 10 reps (+51 pts)
20 seconds between the sets, changed hands each time

machst du die shrugs mit nem normalen overhandgrip??

Nein, in der Regel mit einem je nach Satz alternierendem Kreuzgriff. Eine meiner Schwächen beim Kreuzheben ist übrigens eindeutig mein Nacken; ich zerre ihn mir immer ganz stark auf der rechten Seite, bei welcher ich dooferweise immer nur den Obergriff mache. Deswegen will ich diese Seite auch einmal mit Shrugs in beiden Griffen stärken.

Gestern fing das Training nach dem neuen Plan an. Ich konnte, da ich nicht im Studio war, nicht alle Übungen machen, aber im Groben passte es schon. Der Plan sieht jetzt zunächst 4 Wochen Deload vor, was mich sehr traurig macht. Ich schummele ein wenig, indem ich die Wiederholungen unten oder oben pausiere. Hoffentlich ließt mein Trainer nicht mit.  Der Plan ist irgendein norwegisches Ding, keine Ahnung, was genau.

Hanging Straight Leg Raise:
15 reps (+6 pts)
15 reps (+6 pts)
15 reps (+6 pts)

Barbell Bench Press:
63 kg x 6 reps (+73 pts)
68 kg x 5 reps (+74 pts)
73 kg x 5 reps (+80 pts)
73 kg x 5 reps (+80 pts)
73 kg x 5 reps (+80 pts)
78 kg x 3 reps (+69 pts)
78 kg x 3 reps (+69 pts)
78 kg x 3 reps (+69 pts)
Deload. I had a guy count to 3 at the bottom and at the top of each rep. Plus bands, which I count as additional 8kg on average? 

Barbell Squat:
60 kg x 10 reps (+76 pts)
80 kg x 6 reps (+92 pts)
87.5 kg x 5 reps (+97 pts)
95 kg x 5 reps (+109 pts)
95 kg x 5 reps (+109 pts)
102.5 kg x 4 reps (+111 pts)
102.5 kg x 4 reps (+111 pts)
107.5 kg x 3 reps (+105 pts)
107.5 kg x 3 reps (+105 pts)
Deload. Paused at the bottom for 2 seconds for each rep. 30 to 60 seconds between sets. Still the meanest shit after the deadlift frenzy the day before.

Standing Military Press:
45 kg x 6 reps (+82 pts)
55 kg x 6 reps (+96 pts)
55 kg x 1 reps (+49 pts)
55 kg x 4 reps (+82 pts)
55 kg x 3 reps (+72 pts)
20 seconds between sets 2 and 3. Swiss bar.

Bent Over Barbell Row:
60 kg x 10 reps (+43 pts)
60 kg x 10 reps (+43 pts)
60 kg x 10 reps (+43 pts)
snatch grip

Torso Raise?:
60 kg x 1 reps (+10 pts)
60 kg x 1 reps (+10 pts)
60 kg x 1 reps (+10 pts)
Taking the barbell as in a stiff legged snatch grip deadlift. After that, squeeze your behind out and out while trying to basically turn your upper body into an J; the small winky part of the J being the buttocks. I do this only by utilizing the uppermost part of my upper back.and squeeze the lats

Tja, gestern war ein guter Tag. PB trotz ausgerenktem rechten Bein im Beugevolumen und bei den Midshin Pulls.

Barbell Squat
60 kg x 8 reps
60 kg x 8 reps
100 kg x 5 reps
110 kg x 1 reps
120 kg x 1 reps
130 kg x 3 reps
130 kg x 3 reps
130 kg x 3 reps
130 kg x 3 reps
130 kg x 3 reps
130 kg x 3 reps
130 kg x 3 reps
130 kg x 3 reps
130 kg x 3 reps
130 kg x 3 reps
Ten times three in that weight range? That's a PR, baby.

Midshin Pulls, ca. 4 Zoll vom Bon meiner Sohlenhöhe weg
100 kg x 5 reps
120 kg x 3 reps
140 kg x 1 reps
150 kg x 1 reps
160 kg x 1 reps
170 kg x 8 reps PR
180 kg x 4 reps PR

Pull-Up
10 reps
6 reps || weighted || 22 kg
2 reps || weighted || 44 kg
2 reps || weighted || 44 kg
2 reps || weighted || 44 kg
2 reps || weighted || 44 kg
1 reps || weighted || 44 kg

Leg Extensions
30 kg x 8 reps
50 kg x 8 reps
60 kg x 8 reps
70 kg x 5 reps
80 kg x 10 reps
80 kg x 9 reps
80 kg x 6 reps
70 kg x 8 reps

Leg Press
40 kg x 10 reps
120 kg x 5 reps
135 kg x 5 reps
150 kg x 5 reps
165 kg x 5 reps
180 kg x 5 reps
195 kg x 10 reps
New machine, kind of strange. I apparently suck at leg presses.

Bankdrücken. Bottom-up für die erste Wdh
20 kg x 10 reps (+43 pts)
60 kg x 10 reps (+78 pts)
70 kg x 5 reps (+77 pts)
80 kg x 1 reps (+49 pts)
85 kg x 1 reps (+52 pts)
90 kg x 1 reps (+56 pts)
85 kg x 6 reps (+102 pts) PB!
85 kg x 3 reps (+77 pts)
80 kg x 5 reps (+89 pts)
80 kg x 6 reps (+95 pts)
80 kg x 3 reps (+71 pts)

Dips - Triceps Version +247 pts
20 reps (+47 pts)
8 reps || weighted || 22 kg (+44 pts)
5 reps || weighted || 42 kg (+51 pts)
5 reps || weighted || 42 kg (+51 pts)
3 reps || weighted || 42 kg (+27 pts)
3 reps || weighted || 42 kg (+27 pts)

Machine Seated Row +285 pts
70 kg x 10 reps (+37 pts)
80 kg x 10 reps (+43 pts)
80 kg x 5 reps (+37 pts)
85 kg x 5 reps (+39 pts)
90 kg x 5 reps (+43 pts)
90 kg x 5 reps (+43 pts)
90 kg x 5 reps (+43 pts)
two separate handles, no cables, but levers.

Triceps Pushdown +93 pts
10 kg x 10 reps (+9 pts)
15 kg x 10 reps (+9 pts)
20 kg x 10 reps (+10 pts)
25 kg x 10 reps (+11 pts)
30 kg x 10 reps (+12 pts)
35 kg x 10 reps (+13 pts)
40 kg x 10 reps (+14 pts)
45 kg x 10 reps (+15 pts)

Hajo, nicht schlecht heute.


Barbell Bench Press:

20 kg x 10 reps (+43 pts)
60 kg x 10 reps (+78 pts)
70 kg x 3 reps (+61 pts)
80 kg x 1 reps (+49 pts)
85 kg x 1 reps (+52 pts)
91 kg x 1 reps (+57 pts)
86 kg x 4 reps (+89 pts)
86 kg x 3 reps (+78 pts)
86 kg x 3 reps (+78 pts)
80 kg x 4 reps (+81 pts)
80 kg x 4 reps (+81 pts)
80 kg x 3 reps (+71 pts)
80 kg x 3 reps (+71 pts)
75 kg x 4 reps (+75 pts)
70 kg x 1 reps (+42 pts)
70 kg x 1 reps (+42 pts)
70 kg x 1 reps (+42 pts)
70 kg x 1 reps (+42 pts)
bottom-up for the first rep of each set. The last 5 sets with 20 seconds between each of them.

Bench Press Lockout:

80 kg x 1 reps (+23 pts)
90 kg x 1 reps (+27 pts)
100 kg x 1 reps (+32 pts)
102.5 kg x 1 reps (+33 pts)
half ROM. 20 seconds static hold at the top.

Barbell Deadlift:

100 kg x 5 reps (+117 pts)
120 kg x 5 reps (+158 pts)
130 kg x 1 reps (+100 pts)
140 kg x 1 reps (+116 pts)
150 kg x 1 reps (+135 pts)
160 kg x 1 reps (+156 pts)
170 kg x 7 reps (+367 pts)
170 kg x 1 reps (+182 pts)
150 kg x 1 reps (+135 pts)
150 kg x 1 reps (+135 pts)
150 kg x 1 reps (+135 pts)
150 kg x 1 reps (+135 pts)
150 kg x 1 reps (+135 pts)
from a 7cm block (6cm lower than the last session). Bouncy t'n'g for the seven-rep set, I just wanted to overload my back a little bit. 20 seconds between each of the 150kg singles at the end.

Dips - Triceps Version:

20 reps (+47 pts)
10 reps || weighted || 22 kg (+58 pts)
5 reps || weighted || 42 kg (+51 pts)
1 reps || weighted || 52 kg (+10 pts)
1 reps || weighted || 62 kg (+11 pts)
5 reps || weighted || 42 kg (+51 pts)
10 reps || weighted || 22 kg (+58 pts)
10 reps || weighted || 22 kg (+58 pts)
10 reps (+20 pts)

Face Pull:

30 kg x 10 reps (+22 pts)
30 kg x 10 reps (+22 pts)
35 kg x 7 reps (+22 pts)
40 kg x 6 reps (+23 pts)

Triceps Pushdown:

20 kg x 10 reps (+10 pts)
30 kg x 10 reps (+12 pts)
30 kg x 10 reps (+12 pts)
30 kg x 10 reps (+12 pts)
30 kg x 10 reps (+12 pts)
30 kg x 10 reps (+12 pts)
30 kg x 10 reps (+12 pts)

Ich lebe noch.

Impingement in der Hüfte, knapp einer OP entgangen. Die letzten Woche ging nichts. Die nächsten Wochen darf ich das Bein zwar nicht abspreizen, aber sehr enges Beugen/Heben (am besten mit etwas geringerer ROM) sowie Beinpresse sind erlaubt.
Anscheinend lag die Verletzung an einer mir bisher unbekannten Hüftdysplasie. Das Sumokreuzheben ist somit komplett unmöglich - das Gelenk macht das nicht mit, sondern reibt sich ab und durchbohrt dahezu die Gelenklippe.

Kein Cowboygang für den kleinen Strauß.  

So, endlich wieder ein ordentliches Training nach einer halbwegs erfolgreichen Erholung und einem kleinen Eingriff.

Barbell Squat:

20 kg x 10 reps (+42 pts)
60 kg x 8 reps (+73 pts)
100 kg x 5 reps (+117 pts)
110 kg x 1 reps (+74 pts)
120 kg x 11 reps (+188 pts) 
130 kg x 2 reps (+124 pts)
135 kg x 2 reps (+133 pts)
140 kg x 2 reps (+144 pts)
140 kg x 1 reps (+116 pts)
130 kg x 5 reps (+183 pts)
Heavy squatting for the first time since the injury. 11x 120kg rocked the hell out of everybody present.

Stiff Leg Barbell Good Morning:

52.5 kg x 9 reps (+33 pts)
52.5 kg x 8 reps (+32 pts)
52.5 kg x 7 reps (+32 pts)

Barbell Bench Press:

20 kg x 5 reps (+36 pts)
60 kg x 5 reps (+66 pts)
70 kg x 3 reps (+61 pts)
80 kg x 1 reps (+49 pts)
83 kg x 5 reps (+93 pts)

Pull-Up:

10 reps (+42 pts)
5 reps || weighted || 22 kg (+70 pts)
1 reps || weighted || 32 kg (+30 pts)
1 reps || weighted || 37 kg (+36 pts)
3 reps || weighted || 42 kg (+97 pts)
1 reps || weighted || 47 kg (+50 pts)
1 reps || weighted || 49.5 kg (+54 pts)

Deficit Barbell Deadlift:

60 kg x 10 reps (+95 pts)
100 kg x 5 reps (+146 pts)
120 kg x 5 reps (+197 pts)
130 kg x 5 reps (+229 pts)
140 kg x 5 reps (+265 pts)
140 kg x 5 reps (+265 pts)
130 kg x 5 reps (+229 pts)
130 kg x 2 reps (+155 pts)
130 kg x 2 reps (+155 pts)
100 kg x 2 reps (+99 pts)
100 kg x 2 reps (+99 pts)
100 kg x 2 reps (+99 pts)
the last sets were done for speed. The first hard deadlifting since the injury.

Ich logge mal die wenigen Einheiten, die ich auch auf Fitocracy eingetragen habe:


21. Juli:

Barbell Squat:
100 kg x 2 reps (+79 pts)
100 kg x 2 reps (+79 pts)
100 kg x 2 reps (+79 pts)
100 kg x 2 reps (+79 pts)
100 kg x 2 reps (+79 pts)
100 kg x 2 reps (+79 pts)
100 kg x 2 reps (+79 pts)
100 kg x 2 reps (+79 pts)
100 kg x 2 reps (+79 pts)
100 kg x 2 reps (+79 pts)
100 kg x 2 reps (+79 pts)
100 kg x 2 reps (+79 pts)
Speed work. 80kg plus green bands

Barbell Bench Press:
20 kg x 10 reps (+43 pts)
60 kg x 6 reps (+70 pts)
70 kg x 3 reps (+61 pts)
80 kg x 1 reps (+49 pts)
85 kg x 3 reps (+77 pts)
86 kg x 3 reps (+78 pts)
87.5 kg x 3 reps (+80 pts)
90 kg x 1 reps (+56 pts)
90 kg x 1 reps (+56 pts)
bottom-up and paused for each rep

Standing Military Press:
40 kg x 7 reps (+80 pts)
52.5 kg x 5 reps (+87 pts)
52.5 kg x 5 reps (+87 pts)
52.5 kg x 5 reps (+87 pts)
57.5 kg x 3 reps (+75 pts)


22. Juli:

Barbell Squat:
60 kg x 8 reps (+73 pts)
100 kg x 5 reps (+117 pts)
110 kg x 3 reps (+109 pts)
122.5 kg x 3 reps (+131 pts)
132.5 kg x 3 reps (+152 pts)
132.5 kg x 3 reps (+152 pts)
132.5 kg x 3 reps (+152 pts)
132.5 kg x 3 reps (+152 pts)

Front Barbell Squat:
40 kg x 10 reps (+59 pts)
40 kg x 10 reps (+59 pts)
to learn technique

Stiff Leg Barbell Good Morning:
40 kg x 10 reps (+28 pts)
52.5 kg x 11 reps (+34 pts)
52.5 kg x 10 reps (+34 pts)
52.5 kg x 10 reps (+34 pts)

Barbell Bench Press:
60 kg x 2 reps (+45 pts)
60 kg x 2 reps (+45 pts)
60 kg x 2 reps (+45 pts)
60 kg x 2 reps (+45 pts)
60 kg x 2 reps (+45 pts)
60 kg x 2 reps (+45 pts)
60 kg x 2 reps (+45 pts)
60 kg x 2 reps (+45 pts)
60 kg x 2 reps (+45 pts)
60 kg x 2 reps (+45 pts)
60 kg x 2 reps (+45 pts)
60 kg x 2 reps (+45 pts)
dynamic effort, plus red bands

Dimel Deadlift:
100 kg x 10 reps (+103 pts)
100 kg x 10 reps (+103 pts)

Barbell Shrug:
100 kg x 8 reps (+50 pts)

23. Juli: Beuge 80kg + blaue Bänder 10x2Wdh

24. Juli:
Hanging Straight Leg Raise:
15 reps (+6 pts)
15 reps (+6 pts)

Barbell Squat:
20 kg x 10 reps (+42 pts)
60 kg x 10 reps (+76 pts)
100 kg x 5 reps (+117 pts)
110 kg x 3 reps (+109 pts)
120 kg x 1 reps (+86 pts)
133 kg x 3 reps (+153 pts)
133 kg x 3 reps (+153 pts)
133 kg x 3 reps (+153 pts)
133 kg x 3 reps (+153 pts)

Rack Deadlift:
100 kg x 10 reps (+86 pts)
120 kg x 3 reps (+79 pts)
130 kg x 3 reps (+92 pts)
140 kg x 3 reps (+106 pts)
150 kg x 3 reps (+123 pts)
160 kg x 3 reps (+143 pts)
170 kg x 3 reps (+166 pts)
180 kg x 7 reps (+266 pts)

Stiff Leg Barbell Good Morning:
55 kg x 10 reps (+35 pts)
55 kg x 10 reps (+35 pts)
55 kg x 10 reps (+35 pts)

Machine Chest Press:
60 kg x 10 reps (+51 pts)
70 kg x 5 reps (+50 pts)
80 kg x 5 reps (+58 pts)
90 kg x 4 reps (+62 pts)
90 kg x 4 reps (+62 pts)
95 kg x 3 reps (+59 pts)
95 kg x 3 reps (+59 pts)
100 kg x 2 reps (+53 pts)
a weird machine with two separately loadable handles. I did this because my wrist was doing funny things and I didn't trust it enough for bench pressing.

Standing Military Press:
50 kg x 6 reps (+89 pts)
53 kg x 4 reps (+80 pts)
53 kg x 4 reps (+80 pts)

Kroc Rows:
38 kg x 20 reps (+52 pts)
38 kg x 20 reps (+52 pts)

25. Juli:
Cycling:
10 km || flat (+79 pts)
10 km || flat (+79 pts)

Hanging Straight Leg Raise:
10 reps (+5 pts)
10 reps (+5 pts)
10 reps (+5 pts)

Barbell Squat:
80 kg x 2 reps (+59 pts)
80 kg x 2 reps (+59 pts)
80 kg x 2 reps (+59 pts)
90 kg x 2 reps (+68 pts)
90 kg x 2 reps (+68 pts)
90 kg x 2 reps (+68 pts)
90 kg x 2 reps (+68 pts)
90 kg x 2 reps (+68 pts)
90 kg x 2 reps (+68 pts)
90 kg x 2 reps (+68 pts)
110 kg x 2 reps (+92 pts)
110 kg x 2 reps (+92 pts)
110 kg x 2 reps (+92 pts)
speed work with blue bands

Barbell Bench Press:
20 kg x 10 reps (+43 pts)
60 kg x 5 reps (+66 pts)
68 kg x 2 reps (+50 pts)
68 kg x 2 reps (+50 pts)
68 kg x 2 reps (+50 pts)
68 kg x 2 reps (+50 pts)
68 kg x 2 reps (+50 pts)
68 kg x 2 reps (+50 pts)
68 kg x 2 reps (+50 pts)
68 kg x 2 reps (+50 pts)
68 kg x 2 reps (+50 pts)
68 kg x 2 reps (+50 pts)
speed work with blue bands

Pull-Up:
10 reps (+42 pts)
9 reps || weighted || 27 kg (+133 pts)
5 reps || weighted || 27 kg (+85 pts)
5 reps || weighted || 27 kg (+85 pts)
2 reps || weighted || 37 kg (+61 pts)
2 reps || weighted || 37 kg (+61 pts)

26. Juli

Barbell Squat:
20 kg x 10 reps (+42 pts)
60 kg x 10 reps (+76 pts)
100 kg x 5 reps (+117 pts)
120 kg x 3 reps (+126 pts)
130 kg x 1 reps (+100 pts)
140 kg x 1 reps (+116 pts)
145 kg x 1 reps (+125 pts)
150 kg x 1 reps (+135 pts) Kein Gürtel, kein nichts.
140 kg x 1 reps (+116 pts)
daily squatting week ftw! I still need to figure out my proper daily max. 150kg is probably too high, so I will base it on 140kg.

Rack Bench Press:
60 kg x 10 reps (+66 pts)
80 kg x 5 reps (+76 pts)
90 kg x 6 reps (+94 pts)
95 kg x 1 reps (+52 pts)

Standing Military Press:
45 kg x 3 reps (+62 pts)
55 kg x 5 reps (+90 pts)
60 kg x 3 reps (+78 pts)

Und noch ein Video von den 150kg Mit der Tiefe bin ich nicht ganz zufrieden, aber das passt schon.
Gestern Bänderbeugen 10x2x80+blau

DU VIECH!!!  
Scheiß auf Verletzungen etc, einfach trotzdem rocken, so ists richtig!

Strauß - auf dem Weg, der vegane Lamar Gant zu werden?
Sauber gebeugt mit viel zu viel Gewicht  
Viel Erfolg weiterhin!

Strauß schrieb:Mit der Tiefe bin ich nicht ganz zufrieden

Tiefe ist in meinen Augen mehr als Ausreichend

Sehr gut.


Montag habe ich 160kg gebeugt, danach 170kg gehoben und noch Deficit Trap Bar DLs gemacht. Ich trug zum ersten Mal im regulären Training einen Gürtel, das war seltsam. Er war dennoch so locker geschnallt, dass ich noch mit einer Hand komplett durchkam, und es war "nur" ein weiches Strengthshopmodell, keiner der superharten Wettkampfgürtel. Luft bis 165kg wäre noch drin gewesen.


Gestern 90x4, 92x3, 91x3, 91x2 gedrückt.

Gestern folgendes Training. Danach wieder durchgemacht.


Barbell Squat:
20 kg x 10 reps (+42 pts)
60 kg x 10 reps (+76 pts)
100 kg x 3 reps (+94 pts)
110 kg x 1 reps (+74 pts)
120 kg x 1 reps (+86 pts)
130 kg x 3 reps (+147 pts)
137.5 kg x 3 reps (+164 pts)
137.5 kg x 3 reps (+164 pts)
137.5 kg x 5 reps (+205 pts)
137.5 kg x 2 reps (+138 pts)
20 seconds between the last two sets. No belt.

Barbell Deadlift:
100 kg x 4 reps (+107 pts)
120 kg x 1 reps (+86 pts)
140 kg x 1 reps (+116 pts)
155 kg x 3 reps (+213 pts)
155 kg x 5 reps (+265 pts)
155 kg x 4 reps (+242 pts)
160 kg x 3 reps (+229 pts)
Dead stop, not touch and go. No belt.

Dip Station Straight Leg Raise:
20 reps (+8 pts)
12 reps (+5 pts)
30 seconds inbetween

Other Cardio:
3:00:00 || Easy (+120 pts)
Too much silly "party", which meant I couldn't get any sleep that night. Damn it. Dancing and stuff, possibly while being drunk.

Läuft auch super hier. Wann sind denn die Wettkämpfe, an denen Du teilnimmst?

Nächste Woche, zwei Wochen später, und dann die beiden IPF-Deutschen (Raw und Equipped) im Oktober.

Heute Abend wog ich über 17kg schwerer ein als zu meinem Trianingsbeginn mit 16/17, zwar mit Essen und Hose, aber pff! Yeah, yeah, yeah, auf Nimmerwiedersehen, Untergewicht!



Barbell Bench Press:
20 kg x 10 reps (+43 pts)
60 kg x 5 reps (+66 pts)
70 kg x 5 reps (+77 pts)
80 kg x 2 reps (+60 pts)
90 kg x 1 reps (+56 pts)
95 kg x 1 reps (+61 pts)
100 kg x 1 reps (+66 pts)
100 kg x 3 reps (+96 pts)
90 kg x 7 reps (+114 pts)
lightened method for the last two sets with a single band. The reduced weight is included above, with the weight in plates being 10kg higher than listed. (Set 8: 110kg minus band, set 9: 100kg minus band).

Barbell Squat:
20 kg x 5 reps (+35 pts)
60 kg x 5 reps (+64 pts)
100 kg x 5 reps (+117 pts)
110 kg x 1 reps (+74 pts)
120 kg x 1 reps (+86 pts)
130 kg x 1 reps (+100 pts)
140 kg x 3 reps (+170 pts)
140 kg x 2 reps (+144 pts)
140 kg x 3 reps (+170 pts)
95 kg x 2 reps (+73 pts)
95 kg x 2 reps (+73 pts)
95 kg x 2 reps (+73 pts)
95 kg x 2 reps (+73 pts)
95 kg x 2 reps (+73 pts)
95 kg x 2 reps (+73 pts)
95 kg x 2 reps (+73 pts)
the last seven sets were 80kg plus strong bands.

Stiff Leg Barbell Good Morning:
20 kg x 5 reps (+17 pts)
40 kg x 7 reps (+26 pts)
45 kg x 5 reps (+25 pts)
55 kg x 5 reps (+30 pts)
65 kg x 5 reps (+34 pts)
60 kg x 7 reps (+35 pts)
the fivers were done with bands

Standing Barbell Shoulder Press (OHP):
45 kg x 12 reps (+86 pts)
45 kg x 5 reps (+71 pts)
with the Swiss bar; 30 seconds between sets



PS: Alex, gut, mal wieder etwas von dir zu lesen.

Strauß schrieb:Heute Abend wog ich über 17kg schwerer...

Dann können die 55kg in der Sig aber nicht mehr ganz aktuell sein, oder?!

uh, nope. 63,7 Wobei die Kraftwerte in der Sig alle noch mit 55 erbracht wurden.

Boah, ENDLICH ist dieser monströse Vogel schwerer als ich!

Und jetzt sollten wir beide schnellstmöglich noch mindestens 10-20kg zulegen.

Die letzte Woche war die Hölle; kaum geschlafen und in drei Nächten komplett durchgemacht. Auch nach Trainingstagen. Zur Belohnung bin ich jetzt krank und müde.
Die Anmeldung für den Frankencup ist allerdings durch.


Fährt jemand am 6.10. nach Mannheim zur Landesmeisterschaft BW im Kreuzheben? Ich würde mitmachen, wenn ich nicht einen Tag vorher Raw-DM hätte. Aber zuschauen und danach betrinken wäre schon cool.

Barbell Squat:
20 kg x 10 reps (+42 pts)
60 kg x 5 reps (+64 pts)
100 kg x 5 reps (+117 pts)
110 kg x 1 reps (+74 pts)
120 kg x 1 reps (+86 pts)
130 kg x 1 reps (+100 pts)
130kg plus rote Bänder x3
140 kg x 4 reps (+194 pts)
140 kg x 2 reps (+144 pts)
140 kg x 3 reps (+170 pts)
140 kg x 1 reps (+116 pts)
I totalled 28 hours of sleep over the last seven days. Still an awesome session! Set 7 was 130+bands x3. 30 seconds between the last two sets

Stiff Leg Barbell Good Morning:
40 kg x 10 reps (+28 pts)
50 kg x 10 reps (+32 pts)
60 kg x 10 reps (+38 pts)
65 kg x 10 reps (+41 pts)
upper body parallel at lowest point. pr.

Barbell Bench Press:
70 kg x 5 reps (+77 pts)
80 kg x 3 reps (+71 pts)
90 kg x 6 reps (+110 pts)
with a block. dead stop at the bottom.

Moving boxes:
3:00:00 || Moderate (+579 pts)
a friend is moving and needed my help.