Log vom Strauß - DM-Vorbereitung - EM/WM-Quali - Nudeln

Danke für den reichlichen Zuspruch!

Ich war jetzt ein wenig beim Orthopäden, das kommt wieder in Ordnung!

Beim Rehatraining habe ich lustigerweise ein paar PB gehabt, zB beim Bankdrücken (75x8+3+3), bei Dips (53,5kgx7+5+3+1), beim Kreuzheben (mit niedrigerem Gewicht 140kgx8+4+2 ) und eben meine Lieblings-PB: 56kg beim Klimmzug, davor 41kg x5+2! Endlich wieder mehr als mein BW.

Es geht voran!

EDIT:: Okay, 57.5kg daraus gemacht.

Respekt. Die werden wohl große Augen gemacht haben in der Reha

Ich meinte damit, dass ich das während meiner Rehaphase gehoben habe, und nicht in einer Rehaklinik. =D Das wäre aber genial gewesen!

Das heutige Training:
Tracked a workout for 4,048 pts
Barbell Squat:
70 kg x 10 reps (+88 pts)
100 kg x 10 reps (+138 pts)
120 kg x 7 reps (+174 pts)
130 kg x 1 reps (+100 pts)
130 kg x 1 reps (+100 pts)
130 kg x 1 reps (+100 pts)
130 kg x 1 reps (+100 pts)
130 kg x 1 reps (+100 pts)
130 kg x 1 reps (+100 pts)
130 kg x 1 reps (+100 pts)
130 kg x 1 reps (+100 pts)
130 kg x 2 reps (+124 pts)
Barbell Deadlift:
70 kg x 10 reps (+88 pts)
100 kg x 10 reps (+138 pts)
120 kg x 5 reps (+158 pts)
135 kg x 3 reps (+158 pts)
145 kg x 1 reps (+125 pts)
170x0
160x0
150x0
150x0
140 kg x 2 reps (+144 pts)
140 kg x 1 reps (+116 pts)
141 kg x 4 reps (+197 pts)
141x0
140 kg x 1 reps (+116 pts)
140x0
135 kg x 1 reps (+108 pts)
135 kg x 5 reps (+197 pts)
137.5 kg x 3 reps (+164 pts)
138.5 kg x 4 reps (+190 pts)
140 kg x 2 reps (+144 pts)
140 kg x 2 reps (+144 pts)
140 kg x 2 reps (+144 pts)
140x0
135 kg x 4 reps (+180 pts)
WHY?! WHY CAN I LIFT 140x8 BUT STILL NOT GET BACK ABOVE 150 AGAIN?!?!?!?! I will kill whoever is responsible.
Barbell Shrug:
120 kg x 15 reps (+74 pts)
120 kg x 11 reps (+70 pts)
120 kg x 10 reps (+69 pts)


Hier noch ein paar Nachträge:

Spoiler:

24: Juli

Spoiler:

Vermutlich 25. Juli

Spoiler:

27. Juli?

Spoiler:

28. Juli

Spoiler:

29. Juli

Spoiler:

30. Juli

Spoiler:

Barbell Bench Press:
50 kg x 10 reps (+65 pts)
70 kg x 7 reps (+83 pts)
85 kg x 4 reps (+85 pts)
85 kg x 1 reps (+51 pts)
85 kg x 1 reps (+51 pts)
85 kg x 1 reps (+51 pts)
85 kg x 1 reps (+51 pts)
85 kg x 1 reps (+51 pts)
85 kg x 1 reps (+51 pts)
85 kg x 1 reps (+51 pts)
85 kg x 1 reps (+51 pts)
85 kg x 1 reps (+51 pts)
80 kg x 3 reps (+70 pts)
80 kg x 3 reps (+70 pts)
75 kg x 6 reps (+86 pts)
75 kg x 5 reps (+81 pts)
85: 3+1. I didn't manage to get it up 5 times without pause, which would have been my goal.
Standing Military Press:
48 kg x 3 reps (+65 pts)
48 kg x 2 reps (+55 pts)
48 kg x 3 reps (+65 pts)
48 kg x 2 reps (+55 pts)
48 kg x 2 reps (+55 pts)
48 kg x 2 reps (+55 pts)
48 kg x 2 reps (+55 pts)
48 kg x 2 reps (+55 pts)
48 kg x 2 reps (+55 pts)
48 kg x 2 reps (+55 pts)
Parallel-Grip Pull-Up:
12 reps || weighted || 41 kg (+269 pts)
1 reps || weighted || 41 kg (+10 pts)
5+2+1+1+1+1+1, 25 seconds rest
Dips - Triceps Version:
3 reps || weighted || 51 kg (+35 pts)
2 reps || weighted || 51 kg (+21 pts)
20 reps || weighted || 31 kg (+179 pts)
10+8+2
Bent Over Barbell Row:
75 kg x 5 reps (+45 pts)
75 kg x 5 reps (+45 pts)
75 kg x 4 reps (+41 pts)
75 kg x 5 reps (+45 pts)
85 kg x 1 reps (+29 pts)
Recreational Swimming:
1:00:00 || Casual laps (+72 pts)
EZ-Bar Curl:
38 kg x 5 reps (+17 pts)
38 kg x 5 reps (+17 pts)
38 kg x 5 reps (+17 pts)

Vorgestern:
Running:
0:49:20 || 12 km || light hills || 1 kg (+1752 pts)
0:06:15 || 2.2 km (+331 pts)



Gestern bin ich endlich wieder in die 150er gekommen. In zwei bis drei Monaten sollte ich wieder den alten Stand erreicht haben.
Barbell Deadlift:
70 kg x 10 reps (+88 pts)
100 kg x 10 reps (+138 pts)
120 kg x 5 reps (+158 pts)
140 kg x 1 reps (+116 pts)
150 kg x 1 reps (+135 pts)
150 kg x 3 reps (+198 pts)
141 kg x 3 reps (+173 pts)
141 kg x 3 reps (+173 pts)
142.5 kg x 2 reps (+149 pts)
142.5 kg x 2 reps (+149 pts)
142.5 kg x 3 reps (+177 pts)
143.5 kg x 2 reps (+151 pts)
143.5 kg x 2 reps (+151 pts)
143.5 kg x 1 reps (+122 pts)
140 kg x 2 reps (+144 pts)
135 kg x 3 reps (+158 pts)
135 kg x 3 reps (+158 pts)
137.5 kg x 2 reps (+138 pts)
130 kg x 2 reps (+124 pts)
130 kg x 2 reps (+124 pts)
130 kg x 1 reps (+100 pts)
FINALLY back in the 150 range after, what, two months? Three months? I have no idea, but it feels so good. Maybe I will stop sucking by the end of September.

Dips - Triceps Version:
10 reps (+19 pts)
15 reps || weighted || 57.5 kg (+270 pts)
7 reps || weighted || 50 kg (+95 pts)
5 reps || weighted || 50 kg (+63 pts)
6+3+2+1+1+1+1, 20 seconds PITT-like.

Strauß schrieb:Gestern bin ich endlich wieder in die 150er gekommen.

Und dann natürlich gleich mal ein triple raushauen.

Schön, dass es wieder gut läuft bei dir!

Ich freue mich auch total. Ich habe schon jemanden zur Motivation engagiert, der mir jedes Mal, wenn ich nicht 170 hebe, einen Bitch Slap verpassen soll.

Strauß schrieb:Ich habe schon jemanden zur Motivation engagiert, der mir jedes Mal, wenn ich nicht 170 hebe, einen Bitch Slap verpassen soll.

Also ich mach das ja eher vor dem Versuch, damit ich schwer hebe.

Gestern:
Tracked a workout for 2,817 pts
Barbell Bench Press:
20 kg x 20 reps (+47 pts)
50 kg x 10 reps (+65 pts)
70 kg x 5 reps (+75 pts)
80 kg x 4 reps (+79 pts)
87.5 kg x 2 reps (+66 pts)
87.5 kg x 1 reps (+53 pts)
87.5 kg x 1 reps (+53 pts)
87.5 kg x 1 reps (+53 pts)
87.5 kg x 1 reps (+53 pts)
85 kg x 2 reps (+63 pts)
82.5 kg x 2 reps (+61 pts)
80 kg x 3 reps (+70 pts)
80 kg x 3 reps (+70 pts)
80 kg x 3 reps (+70 pts)
Kroc Rows:
45 kg x 20 reps (+58 pts)
50 kg x 10 reps (+56 pts)
35 kg x 44 reps (+61 pts)
with 35kg: 20+10+14, 20 seconds between parts
Running:
0:49:00 || 12 km || light hills (+1764 pts)




Heute:
Tracked a workout for 4,081 pts
Barbell Deadlift:
70 kg x 10 reps (+88 pts)
100 kg x 10 reps (+138 pts)
120 kg x 6 reps (+167 pts)
140 kg x 3 reps (+170 pts)
151 kg x 3 reps (+201 pts)
151 kg x 1 reps (+137 pts)
145 kg x 3 reps (+183 pts)
145 kg x 3 reps (+183 pts)
145 kg x 3 reps (+183 pts)
140 kg x 3 reps (+170 pts)
142.5 kg x 4 reps (+201 pts)
142.5 kg x 2 reps (+149 pts)
142.5 kg x 2 reps (+149 pts)
140 kg x 3 reps (+170 pts)
Bent Over Barbell Row:
80 kg x 3 reps (+39 pts)
80 kg x 3 reps (+39 pts)
80 kg x 2 reps (+33 pts)
80 kg x 1 reps (+26 pts)
80 kg x 2 reps (+33 pts)
80 kg x 2 reps (+33 pts)
80 kg x 1 reps (+26 pts)
80 kg x 1 reps (+26 pts)
80 kg x 1 reps (+26 pts)
80 kg x 1 reps (+26 pts)
75 kg x 4 reps (+41 pts)
75 kg x 5 reps (+45 pts)
75 kg x 5 reps (+45 pts)
75 kg x 4 reps (+41 pts)
75 kg x 4 reps (+41 pts)
70 kg x 7 reps (+46 pts)
70 kg x 6 reps (+44 pts)
Rack Deadlift:
100 kg x 6 reps (+78 pts)
120 kg x 6 reps (+104 pts)
140 kg x 10 reps (+156 pts)
150 kg x 6 reps (+163 pts)
160 kg x 2 reps (+121 pts)
Barbell Shrug:
125 kg x 12 reps (+77 pts)
125 kg x 12 reps (+77 pts)
Weighted Hanging Leg Raise:
20 kg x 20 reps (+111 pts)
30 kg x 13 reps (+113 pts)
35 kg x 3 reps (+79 pts)
30 kg x 12 reps (+103 pts)

Vorgestern, 7. August:
Tracked a workout for 1,603 pts
Standing Military Press:
30 kg x 10 reps (+73 pts)
48 kg x 1 reps (+44 pts)
58 kg x 1 reps (+51 pts)
55 kg x 1 reps (+49 pts)
55 kg x 1 reps (+49 pts)
48 kg x 6 reps (+86 pts)
48 kg x 5 reps (+81 pts)
48 kg x 4 reps (+74 pts)
52 kg x 3 reps (+69 pts)
52 kg x 3 reps (+69 pts)
52 kg x 2 reps (+58 pts)
52 kg x 2 reps (+58 pts)
52 kg x 2 reps (+58 pts)
52 kg x 2 reps (+58 pts)
52 kg x 2 reps (+58 pts)
52 kg x 1 reps (+47 pts)
48 kg x 3 reps (+65 pts)
Parallel-Grip Pull-Up:
2 reps || weighted || 46 kg (+30 pts)
2 reps || weighted || 46 kg (+30 pts)
1 reps || weighted || 46 kg (+12 pts)
1 reps || weighted || 46 kg (+12 pts)
1 reps || weighted || 46 kg (+12 pts)
1 reps || weighted || 46 kg (+12 pts)
Bench Press Lockout:
70 kg x 10 reps (+44 pts)
90 kg x 6 reps (+53 pts)
100 kg x 4 reps (+53 pts)
100 kg x 2 reps (+39 pts)
105 kg x 2 reps (+42 pts)
105 kg x 1 reps (+34 pts)
107.5 kg x 1 reps (+36 pts)
107.5 kg x 1 reps (+36 pts)
110 kg x 1 reps (+37 pts)
110 kg x 1 reps (+37 pts)
110 kg x 1 reps (+37 pts)
Narrow grip floor press lockout





Gestern, 8. August:
Trail Running:
0:41:00 || 8 km || steep hills (+1114 pts)



Heute (haltet euch fest!):

Tracked a workout for 5,487 pts
Barbell Squat:
70 kg x 10 reps (+88 pts)
100 kg x 6 reps (+124 pts)
100 kg x 6 reps (+124 pts)
120 kg x 10 reps (+186 pts) 8+2
132.5 kg x 2 reps (+128 pts) Tiefe mies
132.5 kg x 1 reps (+104 pts) Tiefe okay
132.5 kg x 1 reps (+104 pts) Tiefe okay
132.5 kg x 1 reps (+104 pts)Tiefe okay
132.5 kg x 1 reps (+104 pts) Keine Ahnung
132.5 kg x 1 reps (+104 pts) Tiefe okay
132.5 kg x 1 reps (+104 pts) Tiefe mies
132.5 kg x 1 reps (+104 pts) Tiefe mies
132.5 kg x 1 reps (+104 pts) Tiefe okay
132.5 kg x 1 reps (+104 pts) Tiefe okay
122.5 kg x 3 reps (+131 pts) Tiefe okay
122.5 kg x 4 reps (+149 pts) Tiefe okay
122.5 kg x 3 reps (+131 pts) Tiefe okay
No sleep tonight, food deprivation. I feel horrible. 100kg felt like a ton. Also, I kept leaning back too far. The 14th set involved heavy cheating.

Dips - Triceps Version:
5 reps || weighted || 51 kg (+65 pts)
7 reps || weighted || 61 kg (+108 pts) PB!!
6 reps || weighted || 61 kg (+90 pts)
10 reps || weighted || 51 kg (+150 pts)
9 reps || weighted || 51 kg (+132 pts)
8 reps || weighted || 51 kg (+115 pts)
12 reps || weighted || 25 kg (+77 pts)
61kg: x7 // x4+1+1..... 51kg: x5 // x6+4 // x7+2 // x6+2

Parallel-Grip Pull-Up:
8 reps || weighted || 26 kg (+93 pts)
2 reps || weighted || 51 kg (+35 pts)
1 reps || weighted || 51 kg (+14 pts)
1 reps || weighted || 51 kg (+14 pts)
1 reps || weighted || 51 kg (+14 pts)
4 reps || weighted || 41 kg (+64 pts)
3 reps || weighted || 41 kg (+44 pts)
3 reps || weighted || 41 kg (+44 pts)
14 points my a**!!!

Bent Over Barbell Row:
70 kg x 6 reps (+44 pts)
82.5 kg x 3 reps (+40 pts)
82.5 kg x 3 reps (+40 pts)
82.5 kg x 2 reps (+34 pts)
82.5 kg x 1 reps (+27 pts)
82.5 kg x 1 reps (+27 pts)
82.5 kg x 2 reps (+34 pts)
82.5 kg x 1 reps (+27 pts)
70 kg x 7 reps (+46 pts)
70 kg x 6 reps (+44 pts)
70 kg x 7 reps (+46 pts)
70 kg x 4 reps (+38 pts)
Reverse Grip Bent-Over Rows:
82.5 kg x 2 reps (+15 pts)
just messing around

Yates Row:
82.5 kg x 3 reps (+36 pts)
82.5 kg x 3 reps (+36 pts)
82.5 kg x 2 reps (+30 pts)
82.5 kg x 1 reps (+24 pts)
82.5 kg x 1 reps (+24 pts)
82.5 kg x 1 reps (+24 pts)
82.5 kg x 2 reps (+30 pts)
still messing around

Bench Press Lockout:
70 kg x 10 reps (+44 pts)
95 kg x 4 reps (+49 pts)
95 kg x 4 reps (+49 pts)
95 kg x 3 reps (+43 pts)
105 kg x 1 reps (+34 pts)
105 kg x 1 reps (+34 pts)
112.5 kg x 1 reps (+38 pts)
112.5 kg x 1 reps (+38 pts)
Narrow Grip Floor Press Lockout....Arms not parallel, but slightly higher due to the narrow grip. The bar is lower than the last time, though.

Rack Deadlift:
112.5 kg x 8 reps (+100 pts)
132.5 kg x 5 reps (+118 pts)
142.5 kg x 11 reps (+164 pts)
162.5 kg x 3 reps (+149 pts)
162.5 kg x 4 reps (+169 pts)
162.5 kg x 3 reps (+149 pts)
162.5 kg x 2 reps (+125 pts)
The barbell was already there, so...

Barbell Shrug:
130 kg x 4 reps (+62 pts)
130 kg x 4 reps (+62 pts)

Standing Military Press:
48 kg x 4 reps (+74 pts)
48 kg x 4 reps (+74 pts)
48 kg x 4 reps (+74 pts)
48 kg x 3 reps (+65 pts)
Alright, my triceps is dead.

EZ-Bar Curl:
38 kg x 5 reps (+17 pts)
38 kg x 5 reps (+17 pts)
38 kg x 5 reps (+17 pts)
Finally gave up for today.

Da ich morgen und übermorgen voraussichtlich nicht zum Trainieren kommen werde, musste ich ein paar Sachen zusammenlegen. Man sieht es daran, dass ich zB nach den Dips bei den Klimmzügen eher schwach bin. Ich mag es einfach nicht, Zug- und Druckübungen am gleichen Tag auszuführen.
Die Rack Deadlifts fühlten sich erstaunlich einfach an.
Vor dem Training hatte ich 1000kcal Haferflocken, Äpfel und Bohnen gefrühstückt; nach ein paar Tagen mit unter 50g Kohlenhydraten gab mir diese Bombe einen wahren Energieschub. Ich konnte diese Nacht kaum schlafen, nachdem mein Abendessen nur aus Mandeln und gerösteten Erdnüssen bestand. Nur Gegrummel im Bauch... Mit ungerösteten, süßen, frischen Erdnüssen habe ich jedoch keine Probleme. Ich bleibe jetzt mal dabei, Tage mit High Fat und mit High Carb abzuwechseln, wobei High Fat bei mir 2,5g+ pro KG Körpergewicht bedeutet. Es scheint ja ganz vorteilhaft zu sein.
Jetzt kommt erst einmal ein Block Räuchertofu.

SWEET MOTHERFUCKING JESUS!

Tracked a workout for 5,487 pts

Scheiß doch auf Fitocracy-Punkte (auch wenn das verdammt viele sind), aber die Intensität und das Volumen!

Danke Leute!!

12km in 49 Minuten.

Heute habe ich fürchterlich verschlafen und musste später als geplant mit dem Sport anfangen und folglich auch wieder früher aufhören. Deshalb gab es heute nur zwei Übungen. Die restlichen Übungen schiebe ich auf morgen, wobei das nur beschwertes Beinheben, ein paar Klimmzüge, Rudern oder Krocrows sowie Lockouts oder Military Press werden.

Tracked a workout for 4,201 pts
Barbell Bench Press:
70 kg x 10 reps (+88 pts)
80 kg x 5 reps (+87 pts)
85 kg x 1 reps (+51 pts)
87.5 kg x 1 reps (+53 pts)
88.5 kg x 1 reps (+54 pts)
90 kg x 1 reps (+55 pts)
90 kg x 1 reps (+55 pts)
90 kg x 1 reps (+55 pts)
87.5 kg x 1 reps (+53 pts)
87.5 kg x 1 reps (+53 pts)
87.5 kg x 1 reps (+53 pts)
85 kg x 2 reps (+63 pts)
85 kg x 2 reps (+63 pts)
82.5 kg x 2 reps (+61 pts)

Barbell Deadlift:
70 kg x 10 reps (+88 pts)
100 kg x 10 reps (+138 pts)
120 kg x 5 reps (+158 pts)
140 kg x 3 reps (+170 pts)
152.5 kg x 5 reps (+256 pts) Yay!!!!
160kg x0 Nein
157.5kg x0 Nay
152.5kg x0 Nö^^
147.5 kg x 1 reps (+130 pts)
140 kg x 5 reps (+212 pts)
142.5 kg x 4 reps (+201 pts)
142.5 kg x 6 reps (+234 pts)
142.5 kg x 4 reps (+201 pts)
143.5 kg x 4 reps (+204 pts)
143.5 kg x 3 reps (+179 pts)
140 kg x 4 reps (+194 pts)
140 kg x 3 reps (+170 pts)
140 kg x 4 reps (+194 pts)
140 kg x 2 reps (+144 pts)
140 kg x 2 reps (+144 pts)
140 kg x 3 reps (+170 pts)
140 kg x 3 reps (+170 pts)

hey.

verfolgst du ein bestimmtes system oder warum machst du ganz oft immer nur eine wiederholung und wieso dann auch noch so viele sätze?

Hallo Helmud,

ich mache seit ein paar Sitzungen eine angepasste Form von Jamie Lewis' "Programm" mit dem lustigen Namen Chaos and Pain.

Schwere Einzelwiederholungen rocken aber auch so!


Das Training heute war in zwei Teile getrennt - ein kleiner Lauf am morgen, dann knapp etwas mehr als eine Stunde für den ernsthaften Sport. Ich musste früh abbrechen, um zur Arbeit zu gehen, und kam eben zurück.

Tracked a workout for 2,190 pts
Running:
0:17:00 || 4 km (+402 pts)
Just a little recovery run, nothing serious. I needed to get rid of a hangover and ready for work.
Parallel-Grip Pull-Up:
15 reps (+63 pts)
7 reps || weighted || 31 kg (+94 pts)
4 reps || weighted || 41 kg (+64 pts)
3 reps || weighted || 46 kg (+52 pts)
3 reps || weighted || 46 kg (+52 pts)
3 reps || weighted || 46 kg (+52 pts)
4 reps || weighted || 41 kg (+64 pts)
3 reps || weighted || 41 kg (+44 pts)
7 reps || weighted || 31 kg (+94 pts)
6 reps || weighted || 31 kg (+77 pts)
3 reps || weighted || 31 kg (+31 pts)
3 reps || weighted || 31 kg (+31 pts)
4+1+1+1 for the ninth set, 15 seconds. 4+2 for the tenth set.
EZ-Bar Curl:
38 kg x 7 reps (+19 pts)
38 kg x 7 reps (+19 pts)
38 kg x 6 reps (+18 pts)
Standing Military Press:
48 kg x 9 reps (+94 pts)
48 kg x 5 reps (+81 pts)
48 kg x 4 reps (+74 pts)
48 kg x 4 reps (+74 pts)
48 kg x 3 reps (+65 pts)
48 kg x 3 reps (+65 pts)
53 kg x 3 reps (+70 pts)
53 kg x 2 reps (+59 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)
49 kg x 3 reps (+66 pts)
49 kg x 1 reps (+45 pts)
49 kg x 1 reps (+45 pts)
49 kg x 1 reps (+45 pts)
49 kg x 1 reps (+45 pts)
49 kg x 1 reps (+45 pts)
49 kg x 1 reps (+45 pts)
6+2+1, 15 seconds

Strauß schrieb:ich mache seit ein paar Sitzungen eine angepasste Form von Jamie Lewis' "Programm" mit dem lustigen Namen Chaos and Pain.

Das wird NIEMALS funktionieren!!1

Training heute. Schwache Bank, ansonsten zufrieden. Hunger.


Tracked a Workout for 6,511 pts 16 Aug, 2012
Barbell Squat:
70 kg x 15 reps (+94 pts)
100 kg x 10 reps (+138 pts)
125 kg x 5 reps (+170 pts)
135 kg x 1 reps (+108 pts)
135 kg x 1 reps (+108 pts)
135 kg x 1 reps (+108 pts)
135 kg x 1 reps (+108 pts)
135 kg x 1 reps (+108 pts)
135 kg x 1 reps (+108 pts)
135 kg x 1 reps (+108 pts)
135 kg x 1 reps (+108 pts)
135 kg x 1 reps (+108 pts)
135 kg x 1 reps (+108 pts)
125 kg x 3 reps (+136 pts)
125 kg x 3 reps (+136 pts)
125 kg x 3 reps (+136 pts)
120 kg x 3 reps (+126 pts)

Barbell Bench Press:
70 kg x 10 reps (+88 pts)
80 kg x 4 reps (+79 pts)
92.5 kg x 1 reps (+57 pts)
90 kg x 1 reps (+55 pts)
90 kg x 1 reps (+55 pts)
88.5 kg x 1 reps (+54 pts)
83.5 kg x 3 reps (+73 pts)
80 kg x 4 reps (+79 pts)
80 kg x 2 reps (+59 pts)
80 kg x 2 reps (+59 pts)
80 kg x 2 reps (+59 pts)
80 kg x 1 reps (+47 pts)
80 kg x 2 reps (+59 pts)
80 kg x 2 reps (+59 pts)
80 kg x 1 reps (+47 pts)
80 kg x 1 reps (+47 pts)
80 kg x 1 reps (+47 pts)
My triceps and shoulders were still DEAD from the military press the day before yesterday. I wasn't able to satisfy my expectations today. The next time I will try to find a spotter and try 95kg. The last two repetitions were paused.

Yates Row:
80 kg x 6 reps (+46 pts)
85 kg x 1 reps (+25 pts)
85 kg x 1 reps (+25 pts)
85 kg x 1 reps (+25 pts)
85 kg x 2 reps (+31 pts)
85 kg x 3 reps (+37 pts)
85 kg x 3 reps (+37 pts)
85 kg x 3 reps (+37 pts)
85 kg x 3 reps (+37 pts)
85 kg x 2 reps (+31 pts)
85 kg x 3 reps (+37 pts)
85 kg x 2 reps (+31 pts)
85 kg x 2 reps (+31 pts)
85 kg x 2 reps (+31 pts)
85 kg x 2 reps (+31 pts)
85 kg x 2 reps (+31 pts)
85 kg x 2 reps (+31 pts)
85 kg x 1 reps (+25 pts)
85 kg x 1 reps (+25 pts)

Bent Over Barbell Row:
80 kg x 4 reps (+44 pts)
85 kg x 1 reps (+29 pts)
80 kg x 2 reps (+33 pts)
80 kg x 2 reps (+33 pts)
80 kg x 1 reps (+26 pts)
70 kg x 5 reps (+42 pts)
70 kg x 4 reps (+38 pts)
70 kg x 3 reps (+34 pts)
70 kg x 3 reps (+34 pts)
70 kg x 3 reps (+34 pts)
70 kg x 3 reps (+34 pts)
The first two sets were done before the Yates Row, the following sets afterwards.

Rack Deadlift:
70 kg x 10 reps (+55 pts)
100 kg x 10 reps (+86 pts)
120 kg x 7 reps (+109 pts)
145 kg x 10 reps (+168 pts)
165 kg x 3 reps (+154 pts)
165 kg x 3 reps (+154 pts)
165 kg x 3 reps (+154 pts)
165 kg x 3 reps (+154 pts)
165 kg x 2 reps (+130 pts)
165 kg x 2 reps (+130 pts)
165 kg x 2 reps (+130 pts)
160 kg x 2 reps (+121 pts)
160 kg x 2 reps (+121 pts)
160 kg x 2 reps (+121 pts)
160 kg x 1 reps (+98 pts)
160 kg x 2 reps (+121 pts)
160 kg x 1 reps (+98 pts)

Barbell Shrug:
120 kg x 14 reps (+73 pts)
125 kg x 10 reps (+75 pts)
alternating grips in the middle of the set

Bench Press Lockout:
100 kg x 3 reps (+47 pts)
100 kg x 3 reps (+47 pts)
100 kg x 3 reps (+47 pts)
100 kg x 3 reps (+47 pts)
100 kg x 3 reps (+47 pts)
I am so hungry right now. I did this just to get some pump in my arms again. You see, I need to buy food. Maybe I will get it for free if I look angry enough? Viking power!

Heftiger Scheiß!

"Ich bin fertig für heute." -- "Ach nee, doch noch Shrugs." -- "Und jetzt noch Lockouts."

Andi schrieb:Heftiger Scheiß!

"Ich bin fertig für heute." -- "Ach nee, doch noch Shrugs." -- "Und jetzt noch Lockouts."

Heute gab es viel weniger Volumen als beim 6.5k-Training das letzte Mal- nur eine Ruderübung und keine Rack Deadlifts. Aber nach diesem Kreuzheben - dem besten, das ich seit der Verletzung hatte -, würden mir die Rack Deadlifts auch nicht mehr viel nützen. Acht Sätze über 150kg (davon einer mit 152.5, ein anderer mit 155), 2 Sätze mit 142.5kg, 7 Sätze mit 145kg. Insgesamt 15 Arbeitssätze über 145kg, 17, wenn man die 142er dazuzählt.
Tracked a Workout for 5,274 pts
Weighted Hanging Leg Raise:
35 kg x 8 reps (+95 pts)
35 kg x 7 reps (+90 pts)
30 kg x 9 reps (+79 pts)
30 kg x 8 reps (+74 pts)
15 kg x 10 reps (+41 pts)
15 kg x 10 reps (+41 pts)

Barbell Deadlift:
70 kg x 10 reps (+88 pts)
100 kg x 10 reps (+138 pts)
120 kg x 5 reps (+158 pts)
142.5 kg x 2 reps (+149 pts)
142.5 kg x 2 reps (+149 pts)
153.5 kg x 3 reps (+208 pts)
150 kg x 3 reps (+198 pts)
150 kg x 3 reps (+198 pts)
151 kg x 2 reps (+169 pts)
152.5 kg x 1 reps (+140 pts)
152.5 kg x 2 reps (+173 pts)
155 kg x 3 reps (+213 pts)
150 kg x 3 reps (+198 pts)
145 kg x 3 reps (+183 pts)
145 kg x 2 reps (+155 pts)
145 kg x 2 reps (+155 pts)
145 kg x 1 reps (+125 pts)
145 kg x 1 reps (+125 pts)
145 kg x 2 reps (+155 pts)
145 kg x 1 reps (+125 pts)
Horrible back pain again. i didn't get enough rest, it seems. F**k you, back. =) Only 12.5kg to go until old max, only 7kg to go until 3x body weight!

Dips - Triceps Version:
20 reps (+44 pts)
10 reps || weighted || 25 kg (+62 pts)
4 reps || weighted || 65 kg (+55 pts)
3 reps || weighted || 66 kg (+39 pts)
2 reps || weighted || 66 kg (+24 pts)
10 reps || weighted || 51 kg (+150 pts)
51kg: 6+1+1+2, 20 seconds

Dips - Chest Version:
20 reps || weighted || 41 kg (+230 pts)
8+4+2+2+2+2, 20 seconds

Yates Row:
70 kg x 11 reps (+44 pts)
90 kg x 1 reps (+27 pts)
90 kg x 1 reps (+27 pts)
90 kg x 1 reps (+27 pts)
90 kg x 1 reps (+27 pts)
90 kg x 2 reps (+34 pts)
86 kg x 3 reps (+38 pts)
86 kg x 3 reps (+38 pts)
86 kg x 3 reps (+38 pts)
86 kg x 3 reps (+38 pts)
86 kg x 3 reps (+38 pts)
86 kg x 3 reps (+38 pts)
86 kg x 3 reps (+38 pts)
86 kg x 2 reps (+32 pts)
86 kg x 2 reps (+32 pts)
86 kg x 2 reps (+32 pts)
86 kg x 2 reps (+32 pts)
86 kg x 1 reps (+26 pts)
86 kg x 1 reps (+26 pts)
86 kg x 1 reps (+26 pts)

Bench Press Lockout:
100 kg x 1 reps (+32 pts)
100 kg x 3 reps (+47 pts)
110 kg x 1 reps (+37 pts)
113.5 kg x 1 reps (+39 pts)
113.5 kg x 1 reps (+39 pts)
100 kg x 2 reps (+39 pts)

Barbell Shrug:
125 kg x 14 reps (+78 pts)
127.5 kg x 11 reps (+79 pts)



EDIT:: Andi, ich küsse dir die Füße dafür, dass du mich zu Volumentraining überredet hast! Ich schlafe besser, habe mehr Energie, bin nach dem Training nicht erschöpft, sondern werde immer munterer. Insgesamt macht es einfach mehr Spaß. Solange ich (durch die Ferien) noch Zeit dafür habe, werde ich das fortsetzen.

Schönes Kreuzheben, weiter so!

Freut mich, dass es gut bei dir läuft. Aber überredet habe ich dich sicher zu nichts.

Bankdrücken-Lockouts mit 113.5 kg? Hart.

Meine verdammte Schulter tut einfach nur weh. Ich kann den rechten Arm kaum bewegen.

Tracked a Workout for 4,893 pts Today

Barbell Squat:
70 kg x 10 reps (+88 pts)
100 kg x 8 reps (+133 pts)
125 kg x 6 reps (+180 pts)
130 kg x 1 reps (+100 pts)
132.5 kg x 1 reps (+104 pts)
135 kg x 1 reps (+108 pts)
136 kg x 1 reps (+109 pts)
135 kg x 1 reps (+108 pts)
130 kg x 2 reps (+124 pts)
133.5 kg x 1 reps (+105 pts)
133.5 kg x 1 reps (+105 pts)
133.5 kg x 1 reps (+105 pts)
133.5 kg x 1 reps (+105 pts)
133.5 kg x 1 reps (+105 pts)
133.5 kg x 1 reps (+105 pts)
133.5 kg x 1 reps (+105 pts)
125 kg x 3 reps (+136 pts)
125 kg x 3 reps (+136 pts)
125 kg x 1 reps (+93 pts)
125 kg x 1 reps (+93 pts)
The last three sets were done very slowly. I paused at the bottom and used a wide sumo stance. Also, I got back to squatting 2.5x bodyweight!
Rack Deadlift:
100 kg x 10 reps (+86 pts)
120 kg x 5 reps (+98 pts)
140 kg x 5 reps (+132 pts)
160 kg x 3 reps (+143 pts)
170 kg x 2 reps (+140 pts)
172.5 kg x 2 reps (+145 pts)
172.5 kg x 1 reps (+118 pts)
170 kg x 2 reps (+140 pts)
170 kg x 2 reps (+140 pts)
170 kg x 1 reps (+113 pts)
170 kg x 1 reps (+113 pts)
172.5 kg x 1 reps (+118 pts)
167.5 kg x 1 reps (+109 pts)
167.5 kg x 2 reps (+135 pts)
165 kg x 3 reps (+154 pts)
145 kg x 10 reps (+168 pts)
Barbell Bench Press:
70 kg x 8 reps (+85 pts)
80 kg x 2 reps (+59 pts)
90 kg x 1 reps (+55 pts)
80 kg x 3 reps (+70 pts)
80 kg x 3 reps (+70 pts)
80 kg x 3 reps (+70 pts)
80 kg x 2 reps (+59 pts)
80 kg x 1 reps (+47 pts)
70 kg x 6 reps (+79 pts)
My shoulder didn't work. I must have overused it during the 65kg dips.


EDIT:: Viel zu heiß für mehr Volumen.

Heute habe ich nachgearbeitet, wozu ich gestern wegen der Hitze nicht Manns genug war.

Tracked a Workout for 2,030 pts Today
Standing Military Press:
40 kg x 10 reps (+85 pts)
53 kg x 3 reps (+70 pts)
53 kg x 2 reps (+59 pts)
53 kg x 2 reps (+59 pts)
53 kg x 2 reps (+59 pts)
53 kg x 2 reps (+59 pts)
51 kg x 2 reps (+57 pts)
51 kg x 3 reps (+68 pts)
51 kg x 2 reps (+57 pts)
51 kg x 2 reps (+57 pts)
51 kg x 1 reps (+46 pts)
51 kg x 1 reps (+46 pts)
51 kg x 2 reps (+57 pts)
51 kg x 1 reps (+46 pts)
51 kg x 1 reps (+46 pts)
Since the benchpressing yesterday sucked horribly, I am trying to do at least something for my arms today. Chaos and pain!
Parallel-Grip Pull-Up:
10 reps (+37 pts)
4 reps || weighted || 41 kg (+64 pts)
3 reps || weighted || 41 kg (+44 pts)
2 reps || weighted || 46 kg (+30 pts)
1 reps || weighted || 50 kg (+14 pts)
3 reps || weighted || 41 kg (+44 pts)
1 reps || weighted || 41 kg (+10 pts)
11 reps || weighted || 31 kg (+170 pts)
10 reps (+37 pts)
I really got worse at this. 31kg: 6+2+1+1+1
Yates Row:
70 kg x 7 reps (+41 pts)
91 kg x 1 reps (+28 pts)
91 kg x 1 reps (+28 pts)
91 kg x 1 reps (+28 pts)
91 kg x 1 reps (+28 pts)
91 kg x 1 reps (+28 pts)
91 kg x 1 reps (+28 pts)
87.5 kg x 3 reps (+39 pts)
87.5 kg x 3 reps (+39 pts)
87.5 kg x 3 reps (+39 pts)
87.5 kg x 3 reps (+39 pts)
87.5 kg x 3 reps (+39 pts)
87.5 kg x 2 reps (+33 pts)
87.5 kg x 3 reps (+39 pts)
87.5 kg x 2 reps (+33 pts)
70 kg x 7 reps (+41 pts)
70 kg x 5 reps (+37 pts)
Kroc Rows:
47.5 kg x 20 reps (+60 pts)
37.5 kg x 40 reps (+62 pts)
The first ten repetitions were done straight; put it down for one second after every two to four repetitions afterwards.