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

Vorgestern musste ich etwas herunterfahren. Beim Kreuzheben kamen die 140 wieder nicht, das Stechen war im Gegenzug wieder da. Ich schiebe es auf die Military Press im vorhergehenden Training.

Tracked a Workout for 2,527 pts 24 Aug, 2012
Barbell Deadlift:
70 kg x 10 reps (+88 pts)
70 kg x 10 reps (+88 pts)
100 kg x 10 reps (+138 pts)
120 kg x 7 reps (+174 pts)
120 kg x 20 reps (+207 pts)
120 kg x 7 reps (+174 pts)
120 kg x 7 reps (+174 pts)
Deload day. 120: 10+5+5, 20 seconds
Barbell Bench Press:
70 kg x 6 reps (+79 pts)
70 kg x 6 reps (+79 pts)
70 kg x 6 reps (+79 pts)
80 kg x 6 reps (+92 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)
88.5 kg x 1 reps (+54 pts)
90 kg x 1 reps (+55 pts)
Deload day. Kind of. Half the usual number of sets.
Yates Row:
90 kg x 4 reps (+46 pts)
92.5 kg x 3 reps (+42 pts)
92.5 kg x 2 reps (+35 pts)
92.5 kg x 2 reps (+35 pts)
92.5 kg x 1 reps (+28 pts)
92.5 kg x 1 reps (+28 pts)
90 kg x 2 reps (+34 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 2 reps (+34 pts)
90 kg x 2 reps (+34 pts)
90 kg x 2 reps (+34 pts)
90 kg x 3 reps (+40 pts)
90 kg x 2 reps (+34 pts)
90 kg x 2 reps (+34 pts)
90 kg x 2 reps (+34 pts)
90 kg x 2 reps (+34 pts)
90 kg x 2 reps (+34 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
70 kg x 4 reps (+34 pts)



HEUTE lief es jedoch sehr gut!!! Von einer toten Biene im Squat Rack, die ich beim Aufwärmen "bemerkte", einmal abgesheen.


Tracked a Workout for 5,078 pts Today
Barbell Squat:
70 kg x 10 reps (+88 pts)
100 kg x 8 reps (+133 pts)
120 kg x 5 reps (+158 pts)
130 kg x 1 reps (+100 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)
137.5 kg x 1 reps (+112 pts)
137.5 kg x 1 reps (+112 pts)
135 kg x 1 reps (+108 pts)
135 kg x 1 reps (+108 pts)
135 kg x 1 reps (+108 pts)
130 kg x 2 reps (+124 pts)
130 kg x 1 reps (+100 pts)
125 kg x 3 reps (+136 pts)
125 kg x 3 reps (+136 pts)
125 kg x 2 reps (+115 pts)
125 kg x 2 reps (+115 pts)
The depth for the two 137.5kg sets was a mess. Whatever! The next time, it will be better.

Barbell Bench Press:
20 kg x 10 reps (+42 pts)
50 kg x 10 reps (+65 pts)
70 kg x 5 reps (+75 pts)
80 kg x 3 reps (+70 pts)
90 kg x 1 reps (+55 pts)
92.5 kg x 1 reps (+57 pts)
94.5 kg x 1 reps (+59 pts) PB!
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)
80 kg x 3 reps (+70 pts)
80 kg x 1 reps (+47 pts)
80 kg x 1 reps (+47 pts)

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 1 reps (+98 pts)
170 kg x 3 reps (+166 pts)
175 kg x 1 reps (+122 pts) Max
170 kg x 1 reps (+113 pts)
170 kg x 2 reps (+140 pts)
170 kg x 2 reps (+140 pts)
170 kg x 3 reps (+166 pts)
170 kg x 1 reps (+113 pts)
170 kg x 1 reps (+113 pts)
170 kg x 2 reps (+140 pts)
170 kg x 1 reps (+113 pts)

Training heute - Kreuzheben. 16 Sätze ab 150kg.


Tracked a Workout for 4,615 pts Today
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)
150 kg x 1 reps (+135 pts)
155 kg x 1 reps (+145 pts)
150 kg x 2 reps (+167 pts)
150 kg x 2 reps (+167 pts)
151 kg x 2 reps (+169 pts)
152.5 kg x 3 reps (+205 pts)
150 kg x 2 reps (+167 pts)
150 kg x 2 reps (+167 pts)
150 kg x 2 reps (+167 pts)
150 kg x 2 reps (+167 pts)
150 kg x 1 reps (+135 pts)
150 kg x 2 reps (+167 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)
16 sets in the 150 range My back hurts since three units ago or something like that. I bet it was the heavy rack deadlifting that screwed me up again.


Dips - Triceps Version:
20 reps (+44 pts)
20 reps || weighted || 51 kg (+345 pts)
4 reps || weighted || 51 kg (+50 pts)
4 reps || weighted || 51 kg (+50 pts)
PITT-like: 7+3+2+2+2+2+1+1, 20 to 25 seconds


Dips - Chest Version:
10 reps || weighted || 41 kg (+100 pts)
10 reps || weighted || 41 kg (+100 pts)


Parallel-Grip Pull-Up:
7 reps || weighted || 31 kg (+94 pts)
6 reps || weighted || 31 kg (+77 pts)
Not after the dips =(


Yates Row:
70 kg x 8 reps (+42 pts)
90 kg x 2 reps (+34 pts)
100 kg x 1 reps (+32 pts)
100 kg x 1 reps (+32 pts)
95 kg x 2 reps (+36 pts)
95 kg x 2 reps (+36 pts)
93.5 kg x 3 reps (+42 pts)
93.5 kg x 2 reps (+36 pts)
93.5 kg x 1 reps (+29 pts)
93.5 kg x 2 reps (+36 pts)
92.5 kg x 2 reps (+35 pts)
92.5 kg x 2 reps (+35 pts)
92.5 kg x 1 reps (+28 pts)
91 kg x 2 reps (+34 pts)
91 kg x 1 reps (+28 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 2 reps (+34 pts)
90 kg x 2 reps (+34 pts)

Heute waren Beugen angesagt, die eider wirklich schlecht waren. Es ist an der Zeit für niedrige Gewichte und Techniktraining, auf dass meine Hüfte bald wieder richtig mitspielt und die Schallmauer durchquert.
Andererseits ist mir Wettkampftiefe nicht sooo wichtig, da ich nicht im KDK, sondern allerhöchstens im Push & Pull antreten möchte.


Tracked a Workout for 4,659 pts
Bent Over Barbell Row:
70 kg x 10 reps (+49 pts)
70 kg x 10 reps (+49 pts)
70 kg x 10 reps (+49 pts)
Warm-up. It's barely 9am, so all my joints are still stiff.
Barbell Squat:
20 kg x 15 reps (+44 pts)
70 kg x 10 reps (+88 pts)
100 kg x 10 reps (+138 pts)
120 kg x 5 reps (+158 pts)
130 kg x 2 reps (+124 pts)
137.5 kg x 1 reps (+112 pts)
141 kg x 1 reps (+118 pts)
136 kg x 1 reps (+109 pts)
136 kg x 1 reps (+109 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)
132.5 kg x 1 reps (+104 pts)
132.5 kg x 1 reps (+104 pts)
132.5 kg x 1 reps (+104 pts)
130 kg x 2 reps (+124 pts)
120 kg x 4 reps (+144 pts)
120 kg x 3 reps (+126 pts)
120 kg x 3 reps (+126 pts)
110 kg x 10 reps (+160 pts)
110 kg x 3 reps (+109 pts)
110 kg x 3 reps (+109 pts)
I failed at 136kg once. My form was really bad with all sets above 132.5kg, yet okay enough below that. What a bad day.
Barbell Bench Press:
20 kg x 10 reps (+42 pts)
70 kg x 5 reps (+75 pts)
80 kg x 2 reps (+59 pts)
85 kg x 3 reps (+75 pts)
85 kg x 2 reps (+63 pts)
85 kg x 2 reps (+63 pts)
85 kg x 2 reps (+63 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 2 reps (+59 pts)
80 kg x 2 reps (+59 pts)
My shoulder was still aching from those goddamn dips or whatever. *whine*
Yates Row:
70 kg x 13 reps (+46 pts)
70 kg x 12 reps (+45 pts)
70 kg x 11 reps (+44 pts)
70 kg x 10 reps (+44 pts)
Standing Barbell Calf Raise:
70 kg x 15 reps (+23 pts)
70 kg x 15 reps (+23 pts)
Rack Deadlift:
100 kg x 10 reps (+86 pts)
120 kg x 10 reps (+116 pts)
140 kg x 10 reps (+156 pts)
160 kg x 6 reps (+190 pts)
165 kg x 1 reps (+105 pts)
165 kg x 3 reps (+154 pts)
brutal touch and go

Dein Rücken scheint ja wieder in Ordnung zu sein, aber dabei dachte ich an dich:

Falls mal wieder Probleme auftauchen.

Danke, Tobi!!

Training gestern: Kreuzheben, dann eine größere Fahrradtour mit meiner sportlichen Freundin. Das Bankdrücken ließ ich ausfallen und werde es erst morgen nachholen, da ich heute zu müde, hungrig und erschöpft bin, das hätte keinen Nutzen.

Barbell Deadlift:
85 kg x 10 reps (+110 pts)
100 kg x 10 reps (+138 pts)
120 kg x 7 reps (+174 pts)
140 kg x 3 reps (+170 pts)
150 kg x 2 reps (+167 pts)
156 kg x 3 reps (+216 pts)
152.5 kg x 4 reps (+233 pts)
150 kg x 1 reps (+135 pts)
140 kg x 5 reps (+212 pts)
140 kg x 6 reps (+225 pts)
140 kg x 5 reps (+212 pts)
140 kg x 4 reps (+194 pts)
Bad form today, my lower back didn't work. Those first few sets were still my best since the injury. I am satisfied, considering that I just woke up an hour ago.

Parallel-Grip Pull-Up:
6 reps || weighted || 41 kg (+109 pts)
3 reps || weighted || 41 kg (+44 pts)
1 reps || weighted || 51 kg (+14 pts)
1 reps || weighted || 51 kg (+14 pts)
1 reps || weighted || 51 kg (+14 pts)

Yates Row:
70 kg x 10 reps (+44 pts)
90 kg x 4 reps (+46 pts)
95 kg x 2 reps (+36 pts)
95 kg x 2 reps (+36 pts)
95 kg x 2 reps (+36 pts)
95 kg x 2 reps (+36 pts)
95 kg x 2 reps (+36 pts)
95 kg x 2 reps (+36 pts)
95 kg x 2 reps (+36 pts)
95 kg x 1 reps (+29 pts)
100 kg x 2 reps (+39 pts)
100 kg x 2 reps (+39 pts)
97.5 kg x 2 reps (+38 pts)
97.5 kg x 2 reps (+38 pts)
97.5 kg x 1 reps (+31 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 2 reps (+34 pts)
90 kg x 2 reps (+34 pts)
90 kg x 2 reps (+34 pts)

Cycling:
2:00:00 || 43 km (+766 pts)

Ich trainierte heute mit Muskelkater vom Kreuzheben und den anschließenden 43km Radfahren vom 5. September. Aber zunächst das gestrige Training.

Gestern:
Tracked a Workout for 2,799 pts 7 Sep, 2012
Barbell Bench Press:
70 kg x 7 reps (+83 pts)
81 kg x 6 reps (+94 pts) PB!
86 kg x 2 reps (+64 pts)
86 kg x 2 reps (+64 pts)
86 kg x 2 reps (+64 pts)
86 kg x 1 reps (+52 pts)
86 kg x 2 reps (+64 pts)
86 kg x 2 reps (+64 pts)
86 kg x 1 reps (+52 pts)
86 kg x 1 reps (+52 pts)
86 kg x 1 reps (+52 pts)
85 kg x 2 reps (+63 pts)
85 kg x 2 reps (+63 pts)
85 kg x 2 reps (+63 pts)
85 kg x 2 reps (+63 pts)
85 kg x 1 reps (+51 pts)
I guess that 81kg set was a personal record.
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 4 reps (+74 pts)
Okay, no more power in my arms.
Dips - Chest Version:
42 reps || weighted || 15 kg (+209 pts)
17+4+4+4+3+4+3+2, 20 seconds inbetween. I will try to get the magical 42 in ever fewer sets from now on after all pressing sessions.
Running:
0:44:00 || 10 km || light hills (+1286 pts)
Slow, but steady. I need to get rid of that cramp in my leg from the deadlifting and the 43km of cycling two days ago.



Heute:
Tracked a Workout for 3,373 pts Today
Barbell Deadlift:
85 kg x 10 reps (+110 pts)
100 kg x 8 reps (+133 pts)
120 kg x 5 reps (+158 pts)
140 kg x 3 reps (+170 pts)
150 kg x 2 reps (+167 pts)
160 kg x 3 reps (+229 pts) Ich bin wieder lebendig!
155 kg x 3 reps (+213 pts)
155 kg x 2 reps (+180 pts)
152.5 kg x 2 reps (+173 pts)
150 kg x 2 reps (+167 pts)
150 kg x 3 reps (+198 pts)
150 kg x 2 reps (+167 pts)
150 kg x 2 reps (+167 pts)
150 kg x 1 reps (+135 pts) Ab hier war es nur noch ein Kampf. Die ersten paar 150er-Versuche waren ab diesem Satz einfach auf dem Boden liegen geblieben; um den Rest dennoch zu schaffen, musste ich mich enorm hineinsteigern.
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)
FUUUUUUUUUUUUUUUUU*K OVER 160 AGAIN AND IT'S A TRIPLE AND I'M FREAKING OUT AND OH MY GOSH HOW SPLENDID!

Yates Row:
70 kg x 5 reps (+37 pts)
90 kg x 3 reps (+40 pts)
96 kg x 2 reps (+37 pts)
96 kg x 2 reps (+37 pts)
96 kg x 1 reps (+30 pts)
96 kg x 1 reps (+30 pts)
96 kg x 1 reps (+30 pts)
96 kg x 1 reps (+30 pts)
96 kg x 1 reps (+30 pts)
96 kg x 1 reps (+30 pts)

Abgeblasen, da mein Vermieter mich zu sich rief; er brauchte jemanden im Garten, um eine Steinplatte anzuheben; der Hantellärm habe ihm mich in Erinnerung gerufen. Daraus wurden einige Platten für einige Zeit. Da ich sowieso kaum noch stehen konnte, beließ ich es dann bei einem fast reinen Kreuzhebetag.

EDIT:: Diese ganze Seite des Logs strotzt vor Macht! Ich bin gerade so vollgepumpt mit Glückshormonen, das ist phantastisch. Gleich kommt meine Freundin und wir feiern meine erste Publikation. Ich will euch nur einmal für die ganze Unterstützung danken, und auch für das Selbstvertrauen, das ich dadurch gewonnen habe. Ihr seid die Besten!

Strauß schrieb:GOSH

Don't you ever do that again.

Strauß schrieb:Publikation

Hau raus, worum gehts?

Jetzt macht mir dein Kreuzheben auch fast wieder Angst. Fette Sache!

Tobi schrieb:

Strauß schrieb:GOSH

Don't you ever do that again.

Lass der Lady doch ihren Spaß.

Tracked a Workout for 2,453 pts Today
Barbell Bench Press:
20 kg x 20 reps (+47 pts)
50 kg x 10 reps (+65 pts)
70 kg x 6 reps (+79 pts)
82.5 kg x 6 reps (+96 pts) PB!
87.5 kg x 3 reps (+78 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)
87.5 kg x 1 reps (+53 pts)
86 kg x 1 reps (+52 pts)
86 kg x 1 reps (+52 pts)
86 kg x 1 reps (+52 pts)
86 kg x 1 reps (+52 pts)
86 kg x 1 reps (+52 pts)
86 kg x 1 reps (+52 pts)
80 kg x 2 reps (+59 pts)
PR with 82.5
Close-Grip Barbell Bench Press:
70 kg x 6 reps (+79 pts)
just to feel it some more

Standing Military Press:
50 kg x 4 reps (+76 pts)
50 kg x 2 reps (+56 pts)
50 kg x 2 reps (+56 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 2 reps (+56 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
50 kg x 1 reps (+46 pts)
1 minute pauses until the seventh set.

Dips - Triceps Version:
32 reps || weighted || 15 kg (+166 pts)
20+7+5

EZ-Bar Curl:
39 kg x 5 reps (+17 pts)
39 kg x 5 reps (+17 pts)
39 kg x 5 reps (+17 pts)

Triceps Pushdown:
33 kg x 13 reps (+13 pts)
33 kg x 13 reps (+13 pts)
33 kg x 12 reps (+13 pts)
33 kg x 10 reps (+12 pts)

Cycling:
10 km (+79 pts)

Heute mehr schnelle Beugen gemacht; auch Beugen aus der unteren Position am Schluss. Wegen dieses unsäglichen Tobis versuchte ich auch Snatch Grip DL - pfui! Böser Tobi!

Tracked a Workout for 5,016 pts 12 Sep, 2012
Barbell Squat:
70 kg x 10 reps (+88 pts)
100 kg x 10 reps (+138 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 3 reps (+126 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 3 reps (+126 pts)
120 kg x 3 reps (+126 pts)
120 kg x 3 reps (+126 pts)
70 kg x 10 reps (+88 pts)
70 kg x 10 reps (+88 pts)
About one to one and a half minutes between the 120kg sets. The sets in the end were bottom-up squats with an emphasis on speed and leg activation, hence the lower weight.

Snatch-Grip Deadlift:
70 kg x 10 reps (+88 pts)
100 kg x 6 reps (+124 pts)
100 kg x 5 reps (+117 pts)
100 kg x 5 reps (+117 pts)
Trying to learn how to do those. My hands keep sliding inwards.

Yates Row:
70 kg x 10 reps (+44 pts)
100 kg x 1 reps (+32 pts)
100 kg x 1 reps (+32 pts)
95 kg x 2 reps (+36 pts)
95 kg x 2 reps (+36 pts)
95 kg x 2 reps (+36 pts)
95 kg x 2 reps (+36 pts)
95 kg x 2 reps (+36 pts)
95 kg x 1 reps (+29 pts)
95 kg x 1 reps (+29 pts)
95 kg x 1 reps (+29 pts)
95 kg x 1 reps (+29 pts)
95 kg x 1 reps (+29 pts)
95 kg x 1 reps (+29 pts)
95 kg x 1 reps (+29 pts)
95 kg x 1 reps (+29 pts)
95 kg x 1 reps (+29 pts)
90 kg x 1 reps (+27 pts)
90 kg x 1 reps (+27 pts)
90 kg x 1 reps (+27 pts)
shitty form today. The whole day was pretty shitty.

Rack Deadlift:
70 kg x 10 reps (+55 pts)
100 kg x 10 reps (+86 pts)
120 kg x 5 reps (+98 pts)
140 kg x 5 reps (+132 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 1 reps (+131 pts) PB
181 kg x 1 reps (+133 pts) PB
182.5 kg x 1 reps (+136 pts) PB
170 kg x 2 reps (+140 pts)
170 kg x 3 reps (+166 pts)
170 kg x 1 reps (+113 pts)
160 kg x 3 reps (+143 pts)
160 kg x 4 reps (+163 pts)
160 kg x 4 reps (+163 pts)
160 kg x 3 reps (+143 pts)
160 kg x 3 reps (+143 pts)
180kg! 181kg! 182.5kg!

Tracked a Workout for 4,205 pts Today
Barbell Deadlift:
70 kg x 10 reps (+88 pts)
90 kg x 10 reps (+119 pts)
100 kg x 5 reps (+117 pts)
120 kg x 5 reps (+158 pts)
120 kg x 5 reps (+158 pts)
140 kg x 3 reps (+170 pts)
140 kg x 3 reps (+170 pts)
152.5 kg x 1 reps (+140 pts)
152.5 kg x 1 reps (+140 pts)
161 kg x 3 reps (+233 pts)
156 kg x 2 reps (+182 pts)
156 kg x 2 reps (+182 pts)
156 kg x 3 reps (+216 pts)
156 kg x 2 reps (+182 pts)
156 kg x 2 reps (+182 pts)
156 kg x 2 reps (+182 pts)
150 kg x 3 reps (+198 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 2 reps (+167 pts)
150 kg x 2 reps (+167 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)
Rainbows and candy! (It's the new chaos and pain)

Parallel-Grip Pull-Up:
6 reps || weighted || 41 kg (+109 pts)
4+1+1

Gestern:

Tracked a Workout for 2,332 pts 15 Sep, 2012
Barbell Bench Press:
70 kg x 10 reps (+88 pts)
70 kg x 8 reps (+85 pts)
85 kg x 4 reps (+85 pts)
85 kg x 3 reps (+75 pts)
85 kg x 3 reps (+75 pts)
85 kg x 3 reps (+75 pts)
85 kg x 1 reps (+51 pts)
85 kg x 3 reps (+75 pts)
85 kg x 1 reps (+51 pts)
85 kg x 1 reps (+51 pts)
50 kg x 10 reps (+65 pts)
Lower intensity and volume on the bank today; I am in a very bad shape.

Standing Military Press:
51 kg x 3 reps (+68 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 1 reps (+46 pts)
51 kg x 1 reps (+46 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 3 reps (+68 pts)
51 kg x 1 reps (+46 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)

Yates Row:
85 kg x 5 reps (+47 pts)
85 kg x 5 reps (+47 pts)
85 kg x 4 reps (+42 pts)
85 kg x 4 reps (+42 pts)

Bent Over Barbell Row:
85 kg x 2 reps (+35 pts)
70 kg x 11 reps (+50 pts)
70 kg x 11 reps (+50 pts)

Triceps Pushdown:
39 kg x 11 reps (+14 pts)

Barbell Shrug:
100 kg x 10 reps (+51 pts)
120 kg x 10 reps (+69 pts)
130 kg x 7 reps (+76 pts)







Heute:
Running +1811 pts

1:17:00 || 16 km || 1 kg (+1811 pts)
With my dog again! Yay! I felt an itch in the left lower back, though. I take it as a sign for polishing weaknesses - for example, I could do the military press yesterday without any back pain at all, which is new and obviously good.

Ich habe mich bei meiner Freundin mit irgendetwas angesteckt und habe übles Fieber und Husten.

Barbell Squat +2108 pts

70 kg x 10 reps (+88 pts)
100 kg x 7 reps (+129 pts) Paused
127.5 kg x 5 reps (+176 pts)
127.5 kg x 4 reps (+161 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)
130 kg x 1 reps (+100 pts) Paused
130 kg x 1 reps (+100 pts) Paused
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)
120 kg x 3 reps (+126 pts)
80 kg x 9 reps (+101 pts) Bottom-up
80 kg x 5 reps (+87 pts) Bottom-up

Und wie sich das für ein echtes Männlein gehört, hast du natürlich trotzdem hart trainiert.

Allerdings würde ich bei den Beugen vom Rack eher auf maximale Gewichte gehen, da dann einerseits die Technik besser im Auge zu behalten ist und du andererseits keine Reaktivkraft einsetzen kannst (das ist ja der Sinn der Sache).

Bei den Beugen vom Rack lasse ich das Gewicht unten 5 Sekunden ruhen. Die Stange packe ich so weit nach hinten bzw gehe so weit nach unten, dass ich wirklich kaum mehr Gewicht als das hier bewegen kann.

In dem Fall ist alles gut, was wirkt. Lass mich wissen, wie die Resultate sind.

Haut mit Fieber und Husten härter rein als andere im "gesunden" Zustand.

Tracked a Workout for 3,051 pts Today
Barbell Squat:
80 kg x 10 reps (+102 pts)
100 kg x 8 reps (+133 pts)
128.5 kg x 4 reps (+163 pts)
128.5 kg x 4 reps (+163 pts)
120 kg x 9 reps (+183 pts)
120 kg x 7 reps (+174 pts)
120kg: 6+3 /// 5+2 Only one day of regeneration instead of two. I am trying to increase my squatting frequency. I am still having fever and coughing all the time, hence the lower amount of sets.

Deficit Barbell Deadlift:
70 kg x 10 reps (+110 pts)
100 kg x 10 reps (+173 pts)
120 kg x 6 reps (+209 pts)
140 kg x 3 reps (+213 pts)
145 kg x 5 reps (+286 pts)
150 kg x 3 reps (+247 pts)
4.5cm higher than usual

Yates Row:
100 kg x 1 reps (+32 pts)
100 kg x 1 reps (+32 pts)
100 kg x 1 reps (+32 pts)
100 kg x 1 reps (+32 pts)
100 kg x 1 reps (+32 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)
90 kg x 3 reps (+40 pts)

Rack Deadlift:
70 kg x 5 reps (+47 pts)
100 kg x 5 reps (+73 pts)
120 kg x 5 reps (+98 pts)
140 kg x 3 reps (+106 pts)
160 kg x 1 reps (+98 pts)
170 kg x 1 reps (+113 pts)

Tja, zu müde für die Rack Deadlifts. Immer noch Fieber und Husten; jetzt noch Antibiotika. Und das kurz vor dem Urlaub.

du bist ja hart im nehmen weiß garnich, ob ich da gratulieren soll oder den zeigefinger erheben soll

Nun ja, was hat meine Kehle mit meinen Beinen zu tun?

So, es gilt, viieeeeel nachzutragen.

20. September, Husten, Fieber:
Tracked a Workout for 1,220 pts 20 Sep, 2012
Barbell Bench Press:
70 kg x 10 reps (+88 pts)
85 kg x 5 reps (+94 pts)
87.5 kg x 1 reps (+53 pts)
90 kg x 1 reps (+55 pts)
90 kg x 1 reps (+55 pts)
90 kg x 1 reps (+55 pts)
91 kg x 1 reps (+56 pts)
87.5 kg x 1 reps (+53 pts)
87.5 kg x 1 reps (+53 pts)
85 kg x 1 reps (+51 pts)
80 kg x 3 reps (+70 pts)
80 kg x 3 reps (+70 pts)
80 kg x 3 reps (+70 pts)

Dips - Triceps Version:
20 reps || weighted || 31 kg (+179 pts)
10+10

EZ-Bar Curl:
38 kg x 7 reps (+19 pts)
38 kg x 7 reps (+19 pts)

Upright Barbell Row:
38 kg x 10 reps (+27 pts)
38 kg x 20 reps (+30 pts)
the second set was done as a PITT-set. Almost touched the chin.
Cycling:
15 km (+123 pts)


22. September, immer noch richtig krank
Tracked a Workout for 2,454 pts 22 Sep, 2012
Barbell Deadlift:
70 kg x 10 reps (+88 pts)
70 kg x 10 reps (+88 pts)
100 kg x 10 reps (+138 pts)
100 kg x 10 reps (+138 pts)
120 kg x 4 reps (+144 pts)
120 kg x 4 reps (+144 pts)
140 kg x 3 reps (+170 pts)
140 kg x 3 reps (+170 pts)
150 kg x 1 reps (+135 pts)
150 kg x 1 reps (+135 pts)
150 kg x 6 reps (+262 pts) rep PB
155 kg x 1 reps (+145 pts)
Alright, my back is devestated. That 150x6 set KILLED me.

Pull-Up:
10 reps (+40 pts)
10 reps (+40 pts)

Parallel-Grip Pull-Up:
6 reps || weighted || 41 kg (+109 pts)

Bent Over Barbell Row:
70 kg x 8 reps (+48 pts)

Yates Row:
97.5 kg x 3 reps (+45 pts)
97.5 kg x 2 reps (+38 pts)
97.5 kg x 2 reps (+38 pts)
97.5 kg x 1 reps (+31 pts)
97.5 kg x 1 reps (+31 pts)
97.5 kg x 1 reps (+31 pts)
97.5 kg x 1 reps (+31 pts)
97.5 kg x 1 reps (+31 pts)
97.5 kg x 1 reps (+31 pts)
97.5 kg x 1 reps (+31 pts)

Farmer's Walk:
150 m || 20 kg (+61 pts)
150 m || 20 kg (+61 pts)



23. September, immer noch krank, Fieber
Tracked a Workout for 1,943 pts 23 Sep, 2012
Standing Military Press:
53 kg x 3 reps (+70 pts) rep PB, glaube ich
53 kg x 2 reps (+59 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)
53 kg x 1 reps (+48 pts)
10 in the 90%+ range

Dips - Triceps Version:
15 reps (+31 pts)
5 reps || weighted || 25 kg (+27 pts)
4 reps || weighted || 60 kg (+55 pts)
4 reps || weighted || 60 kg (+55 pts)
4 reps || weighted || 51 kg (+50 pts)
8 reps || weighted || 51 kg (+115 pts)
Horrible pain in my shoulder until the sixth set.

Triceps Pushdown:
40 kg x 6 reps (+12 pts)
45 kg x 1 reps (+7 pts)
Alright, 45kg start pulling me upwards too much. I should try this while being weighted.

Bench Press Lockout:
70 kg x 10 reps (+44 pts)
100 kg x 4 reps (+53 pts)
110 kg x 1 reps (+37 pts)
115 kg x 1 reps (+40 pts)
117.5 kg x 1 reps (+41 pts) PB!
105 kg x 5 reps (+63 pts)
Lying flat on the floor in order to prevent arching and back use. Bigger weight as well as bigger ROM.

Barbell Squat:
70 kg x 10 reps (+88 pts)
100 kg x 10 reps (+138 pts)
120 kg x 5 reps (+158 pts)
120 kg x 5 reps (+158 pts)
120 kg x 5 reps (+158 pts)
130 kg x 1 reps (+100 pts)
getting into daily squatting. light start for the following day's heavier workout.




24. September, heute, kein Fieber mehr, nur noch Schnupfen
Tracked a Workout for 3,996 pts Today
Barbell Squat:
20 kg x 10 reps (+42 pts)
70 kg x 10 reps (+88 pts)
100 kg x 5 reps (+117 pts)
120 kg x 4 reps (+144 pts)
130 kg x 6 reps (+194 pts) rep PB
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)
130 kg x 1 reps (+100 pts)
130 kg x 1 reps (+100 pts)
130 kg x 1 reps (+100 pts)
The 130kg set (x4+2) was my best one in a long time.

Deficit Barbell Deadlift:
70 kg x 5 reps (+94 pts)
100 kg x 5 reps (+146 pts)
120 kg x 1 reps (+108 pts)
140 kg x 1 reps (+145 pts)
151 kg x 5 reps (+313 pts) PB!
HOLY SHIT!!! Just a couple more minutes after the warm-up sets and boom! What an encouraging 151kg deficit set. It's only one repetition less than my 150kgx6 regular deadlift PR two days ago. =D

Standing Military Press:
53 kg x 1 reps (+48 pts)
48 kg x 1 reps (+44 pts)
48 kg x 1 reps (+44 pts)
48 kg x 1 reps (+44 pts)
48 kg x 1 reps (+44 pts)
48 kg x 4 reps (+74 pts)
48 kg x 7 reps (+90 pts)
Easy day after yesterday's hard session.

Pull-Up:
10 reps (+40 pts)
10 reps (+40 pts)
6 reps (+27 pts)
6 reps (+27 pts)
6 reps (+27 pts)
6 reps (+27 pts)
6 reps (+27 pts)
6 reps (+27 pts)
6 reps (+27 pts)
6 reps (+27 pts)
6 reps (+27 pts)
6 reps (+27 pts)
6 reps (+27 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
5 reps (+23 pts)
4 reps (+20 pts)
4 reps (+20 pts)
4 reps (+20 pts)
4 reps (+20 pts)
4 reps (+20 pts)
Afternoon session; it was a forum challenge.

Parallel-Grip Pull-Up:
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
4 reps (+11 pts)
3 reps (+7 pts)
3 reps (+7 pts)
3 reps (+7 pts)
3 reps (+7 pts)
3 reps (+7 pts)
3 reps (+7 pts)
2 reps (+4 pts)
2 reps (+4 pts)
2 reps (+4 pts)
2 reps (+4 pts)
2 reps (+4 pts)
2 reps (+4 pts)
had to change the exercise; fitocracy doesn't allow that many sets. Stupid 1h-challenge...

Chin-Up:
2 reps (+4 pts)
2 reps (+4 pts)
2 reps (+4 pts)
2 reps (+4 pts)
2 reps (+4 pts)
had to change the exercise again; fitocracy doesn't allow that many sets. Stupid 1h-challenge...... AND DONE AFTER THE 83rd set.

Ich lebe noch. Seit fast einer Woche kein Sport, was eine weitere Woche so bleiben wird. Das merkt man so richtig! Plötzlich tut mir jeder Knochen im Leib weh, jedes Gelenk sticht und knackt nur noch! Dazu massenweise Essen und hoffnungsloses Überfressen bei der mehrtätigen Geburtstagsfeier mit Freundin und Familie. 3 kg schwerer als vor dem Urlaub. Carbathon! Das ist die perfekte Motivation, nach dem Urlaub wieder so richtig ins Training zu springen - allein schon, um über die ollen Schmerzen drüberzutrainieren. Es kann doch nicht angehen, dass plötzliche Nichtbelastung mehr weh tut als tägliches Training.

Strauß schrieb:Es kann doch nicht angehen, dass plötzliche Nichtbelastung mehr weh tut als tägliches Training.

Also wenn ich daran denke, wie sehr im Arsch ich meistens nach dem Deload bin...

Training heute nach zehn Tagen Urlaub im nassen Norden. 7% Körperfett zugelegt, kein Training. Dafür war ich heute ziemlich SCHNELL bei dem Wenigen, was ich nach 11 Stunden Zugfahrt noch machen wollte/musste. Das hat jetzt keine 25 Minuten gedauert. An der absoluten Kraft fehlte es (gescheitert bei 170kg), aber die kommt schnell wieder.

Tracked a Workout for 1,188 pts 6 Oct, 2012
Standing Military Press:
48 kg x 10 reps (+95 pts)
Straight set up to the eighth repetition; personal record. 30 seconds break and two additional repetitions.

Barbell Deadlift:
70 kg x 2 reps (+51 pts)
70 kg x 2 reps (+51 pts)
70 kg x 2 reps (+51 pts)
70 kg x 2 reps (+51 pts)
70 kg x 2 reps (+51 pts)
70 kg x 2 reps (+51 pts)
70 kg x 2 reps (+51 pts)
70 kg x 2 reps (+51 pts)
70 kg x 2 reps (+51 pts)
70 kg x 2 reps (+51 pts)
100 kg x 3 reps (+94 pts)
120 kg x 3 reps (+126 pts)
140 kg x 3 reps (+170 pts)
160 kg x 2 reps (+193 pts)
Speed work with low weight, than heavy stuff. I have just gone through an eleven hour train journey and two weeks without training, yet a lot of silly eating, plus walking two kilometres with all my baggage and a heavy backpack. I just HAD to feel my back again.