Sickening Metamorphosis - Rehab

Tobi schrieb:
Mag bei manchen Leuten helfen. ABER: ich kann mir schon denken, warum er das empfiehlt. Es passt zu dem, was sehr viele Leute für Beugen empfehlen. Und entspricht damit genau dem Gegenteil von dem, was ich brauche.

Allgemein: alle sagen Quads. Alle machen Quads. Es hilft ihnen. Mache ich Quads, werde ich scheiße und schwach. Alles erprobt und für schlecht befunden

Geht ihm glaube ich weniger um die Quads als darum aufrechtes Beugen zu verinnerlichen.

Krassgainz - Week 1 - Day 3
Squat
warmup
1 x 145 kg
1 x 155 kg
4 x 4 x 135 kg
Had some trouble hitting depth in the beginning. Sitting back a little too far. And also went down with too much control/not enough speed. Got better towards the end. At 145 and 155 I thought it was too heavy and I would die or fail one of the working sets. But in the end it actually felt good.

Bench
warmup
1 x 100 kg
1 x 105 kg
4 x 4 x 92,5 kg
Longest pause of my life on 105 lol. Super grindy. Nothing much to say about the rest. Not easy, not hard.


Time: 134 minutes
Took a LOT of time squatting. Whise MR Basti, master of the training program, said I could do deadlifts on sunday after triples (bc it would be better to not have them still in my system for that heavy day) and could do accessories tomorrow cause they don't matter. So I'll take a shower and eat something now.

BW up to 81 kg btw (could be 83 kg, that weight measuring contraption doedn't work the way it should).

LeftoverCrack schrieb:

Tobi schrieb:
Mag bei manchen Leuten helfen. ABER: ich kann mir schon denken, warum er das empfiehlt. Es passt zu dem, was sehr viele Leute für Beugen empfehlen. Und entspricht damit genau dem Gegenteil von dem, was ich brauche.

Allgemein: alle sagen Quads. Alle machen Quads. Es hilft ihnen. Mache ich Quads, werde ich scheiße und schwach. Alles erprobt und für schlecht befunden

Geht ihm glaube ich weniger um die Quads als darum aufrechtes Beugen zu verinnerlichen.

Ajo kann sein. Muss allerdings auch sagen, dass bei mir das nach hinten setzen ein besserer weg zu sein scheint als die allgemeine Gewichtheberbeuge bzw ist mein nach vorne Kippen ab und an eher eine Frage der Kraft/Aktivierung. Wie dem auch sei, thx 4 input und so

Krassgainz - Week 1 - Day 4
Sumo-ish Squat
warmup
1 x 145 kg
1 x 160 kg
4 x 3 x 145 kg
Strength is up by so much. And I was barely sore before training, as well. But technique was bullshit today, after daily max that is.

Paused Bench
warmup
1 x 100 kg
1 x 107,5 kg
4 x 3 x 97,5 kg

Sumo Deadlift
warmup
2 x 3 x 170 kg

Time: 162 minutes
Next time I will log off Facebook during training. Getting live advice from my Team Insanity mates is cool but it takes too much time. Accessories will be done tomorrow, it's just too late.


Also, yesterday:
Parallel Grip Chin Up with long stretch + Bent Over DB Rear Delts + Plank
3 x 3 x bw + 3 x 12 x 7 kg + 2 x 1 minute x bw

Krassgainz - Week 2 - Day 1
Sumo Squat
warmup
1 x 145 kg
4 x 6 x 122,5 kg

Paused Bench
warmup
1 x 100 kg
4 x 6 x 82,5 kg

Parallel Grip Chin Up with long stretch + Bent Over DB Rear Delts + Plank
3 x 3 x bw + 3 x 12 x 7 kg + 3 x 1 minute x bw


Time: 74 minutes
Everything was easier than anticipated. Though I had trouble concentrating. So I just turned my head off and let my body do whatever. Probably didn't result in the prettiest of squats but got the job done. On the other hand, I did work so much faster than any Krassgainz-session before. The clock said 60 minutes after the last bench set. Coulda gone a couple mins faster but went for the last bench set a bit late and set the bench back etc. before accessories.

Tobi schrieb:Accessories will be done tomorrow, it's just too late.

So that didn't happen.

Krassgainz - Week 2 - Day 2
Sumo Squat
warmup
1 x 145 kg
1 x 152,5 kg
4 x 5 x 130 kg
Stance was wider than ever before. Had a hard time stopping my ass from shooting up and my knees from caving but today I was more focussed than yesterday and made the best of it.

Paused Bench
warmup
1 x 100 kg
4 x 5 x 87,5 kg

Sumo Deadlift
warmup
8 x 170 kg

Time: 90 minutes
Too tired for more commentary. Mobility will be my accessory now. So Imma do hip stuff, shoulder stuff, drink my shake and then go to sleep.

Krassgainz - Week 2 - Day 3
Sumo Squat
warmup
1 x 145 kg
4 x 4 x 137,5 kg
My right glute hurt like a bitch today, so I didn't go for a daily max despite feeling good strength-wise. Also used light knee sleeves to get some stability there. First or second set was chaos, rest was better, all was high.

Paused Bench
warmup
1 x 100 kg
1 x 107,5 kg
4 x 4 x 95 kg
All solid. And made them all kinda heavy by adjusting the pause-length.

Time: I'd rather not talk about it. Sth. in the 2 hour range. Had a 30 minute break between exercises bc of Facebook and stuff, well, shit happens. Next sess will be better.

Btw mal Armumfang gemessen. Ist von meinem Bestwert (41 cm) runter auf 39 cm
Dafür werde ich grad zu Tittie Phantastiko. Ob die Bank derweil hochgeht, keine Ahnung. Vllt sehr langsam, ja. Wird tendenziell EEEEETWAS leichter.
Optik sollte ja eigentlich egal sein, aber wenn man mal stärken hatte (Rückenstrecker, Trizeps, Schultern) und die dann auf einmal auch noch kleiner werden, statt nur zu stagnieren, naja. Macht keinen Spaß

Krassgainz - Week 2 - Day 4
Sumo-ish Squat
warmup
1 x 145 kg
1 x 162,5 kg
4 x 3 x 147,5 kg
Got my SBD sleeves on right for the very first time. In consequence, this was all PISS EASY.

Paused Bench
warmup
1 x 100 kg
1 x 110 kg
4 x 3 x 100 kg
Solid. Pause wasn't long, just about what you would usually have in an IPF comp or so. Anyway, solid all the way through.

Sumo Deadlift
warmup
3 x 175 kg
Right glute/ham was hurting again and right spinal erector was cramping up like a motherfucker, so I decided to go for 1 token set and then call it there.

Time: 120 minutes
Got the working sets done really fast on each movement but took a lot of time warming up and in between movements. Strength is there but one or two bodyparts are acting up. Nothing too serious but I should keep an eye on that.

Krassgainz - Week 3 - Day 1
Sumo Squat
warmup
1 x 145 kg
4 x 6 x 125 kg
Cancelled. Spent actual HOURS rehabbing my back, so I could squat. When I went to warm up on the bar, the back was all cramped up again right away and my right glute was in PAIN. Took half an hour to roll that fucker out and actually almost got rid of the pain but when I went to warm up again it came right back. FUCK.

Paused Bench
warmup
1 x 100 kg
4 x 6 x 85 kg
Long fucking pauses. Had to find some way to redeem myself after that squat disaster.

Time: I don't even want to know. About 30 minutes of actual work and up to 3 hours of reasons to hate my body right now.

Krassgainz - Week 3 - Day 2
Sumo Squat
warmup
1 x 145 kg
1 x 155 kg
4 x 5 x 132,5 kg
Once again, a nope for ass-health-reasons lol.

Paused Bench
warmup
1 x 100 kg
1 x 105 kg
4 x 5 x 90 kg

Sumo Deadlift
warmup
? x 180 kg
Also postponed, same as the squats.

Time: 35 mins? Dunno, didn't count

Krassgainz - Week 3 - Day 3
Sumo Squat
warmup
1 x 145 kg
4 x 4 x 137,5 kg
Same as before...

Paused Bench
warmup
1 x 100 kg
1 x 110 kg
4 x 4 x 97,5 kg
Trying to use longer pauses, again. Thus the working sets were actually kinda heavy. Still solid, though.

Time: About 35 minutes, I forgot to "stop the clock", so to speak.

uiuiui

gute Besserung

Krassgainz - Week 3 - Day 4
Sumo-ish Squat
warmup
1 x 145 kg
1 x 165 kg
4 x 3 x 150 kg

Paused Bench
warmup
1 x 100 kg
1 x 112,5 kg
4 x 3 x 102,5 kg

Sumo Deadlift
warmup
? x 3 x 180 kg


Time: 27 minutes

chris schrieb:uiuiui

gute Besserung

Danke!

Krassgainz - Week 4 - Day 1
Sumo Squat
warmup
1 x 145 kg
4 x 6 x 125 kg


Paused Bench
warmup
1 x 100 kg
1 x 105 kg
4 x 6 x 87,5 kg
Brief pauses, so I could get done faster.

Time: 32 minutes

toooobiiiii, was da los?
werd ma wieder gesund!

mh1896 schrieb:toooobiiiii, was da los?
werd ma wieder gesund!

War grad bei Vaddern inner Praxis. Ultraschall sagt Zerrung des Periformis und entzündetes, weiches Gewebe drumherum. Gute Nachricht: das geht komplett wieder weg. Schlechte Nachricht: 4 Wochen Bench only. Na denn, neues Jahresziel 160 kg Bank

Krassgainz - Week 4 - Day 2
Sumo Squat
warmup
1 x 145 kg
1 x 155 kg
4 x 5 x 132,5 kg


Paused Bench
warmup
1 x 100 kg
1 x 107,5 kg
4 x 5 x 92,5 kg

Sumo Deadlift
warmup
? x 180 kg


Time: forgot about that once again

Krassbench - Week 4 - Day 3
Paused Bench
warmup
1 x 100 kg
1 x 112,5 kg
4 x 4 x 100 kg
Very solid stuff. Only prob could be me sinking in at the chest, a bit. Gotta be careful with my technique though. Best arch is with knees out and my ass locked in but that hurts like a bitch, so I gotta find a comfortable spot between all tight and sloppy.

Parallel Grip Chin Up
3 x 3 x bw

Seated DB Power Clean
3 x 10 x 7 kg

DB Lateral Raise
3 x 10 x 7 kg
The weight ain't really that important, so I just did the power cleans with short breaks and very strict while I did these with long breaks and body English, just to use the same DBs for convenience.

Timed Hanging from a Pull Up Bar
3 x 30 sec x bw
No chalk. These were actually quite hard in this weather without magnesia, dayum. Feel free to suggest a better name for this

Time: 52 minutes
As I won't be squatting or deadlifting for the rest of this cycle, I've appropriately renamed the thing and I will be adding accessory stuff for the bench to finally become a cloud and help my new goal of a big bench.

Krassbench - Week 4 - Day 4
Paused Bench
warmup
1 x 100 kg
1 x 115 kg
4 x 3 x 105 kg

Parallel Grip Chin Up
3 x 3 x bw

Seated DB Power Clean
3 x 10 x 7 kg

DB Lateral Raise
3 x 10 x 7 kg

Whatever, holds, you know the drill
3 x 30 sec x bw

Time: Forgot to take the time again

Krassbench - Week 5 - Day 1
Paused Bench
warmup
1 x 100 kg
1 x 107,5 kg
4 x 6 x 90 kg
So this seems to be getting harder. Then again, I feel like I am really making a very solid pause on the chest. Tried 1 sec pauses in 1 set and it was easy. Whatever.

Time: 35-40 minutes, I believe

Krassgainz - Week 5 - Day 2
Paused Bench
warmup
1 x 100 kg
1 x 110 kg
4 x 5 x 95 kg


Time: 40 minutes?
Not in the mood for jack shit, so I ditched the accessory stuff.

Krassbench - Week 5 - Day 3
Paused Bench
warmup
1 x 100 kg
1 x 115 kg
4 x 4 x 102,5 kg

Parallel Grip Chin Up
3 x 3 x bw

Seated DB Power Clean
3 x 10 x 7 kg

DB Lateral Raise
3 x 10 x 7 kg

Timed Hanging from a Pull Up Bar
3 x 30 sec x bw

Time: old training partner was visiting, I forgot to take a look at the clock

Krassbench - Week 5 - Day 4
Paused Bench
warmup
1 x 100 kg
1 x 117,5 kg
4 x 3 x 107,5 kg

Parallel Grip Chin Up
3 x 3 x bw

Seated DB Power Clean
3 x 10 x 7 kg

DB Lateral Raise
3 x 10 x 7 kg

Whatever, holds, you know the drill
3 x 30 sec x bw

Time: 69 minutes

Bin mit dem hochladen der Trainingsvideos zu faul. Also auf Youtube. Daher hier bisle geballer, sonst isses so still hier:


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