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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Wed Oct 23, 2013 12:35 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
First training after comp:
Max Effort Upper Body
Illegal Grip Bench
warmup
6 x 95 kg (209 lbs)
6 x 100 kg (220 lbs)
4 x 105 kg (242 lbs)
Ass up on the entire last set. A problem I only seem to have with my very high bench.

Standing Barbell Press
warmup
10 x 60 kg (132 lbs)
5 x 70 kg (154 lbs)
Not all out.

Weighted Diamond Push Up
10 x 20 kg (44 lbs)

Very Wide Grip Pull Up
15

Band Pull Apart
10 x red band
50 x blue band

Training partner was in a hurry, so we just did one hard set on every movement in the end.
Video will follow.


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Sat Oct 26, 2013 12:44 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Did some GPP but can't recall what it was.
Yesterday:

Dynamic Effort Lower Body
Front Box Squat + red bands
warmup
9 x 2 x 60 kg (132 lbs)
Trying something different.

Deficit Future Method Sumo Speed Pull
warmup
6 x 1 x 160 kg (353 lbs)
Brutal lift.

Wanted to get some food in before the next lecture, so pushed the rest back a few hours.


Stiff Leg Deficit Deadlift
warmup
8 x 130 kg (287 lbs)
5 x 150 kg (331 lbs) PB
Maybe not the best exercise to get a pump^^

Snatch Grip Deficit Deadlift
1 x 150 kg (331 lbs) PB
3 x 150 kg (331 lbs) with straps PB
Wasn't too sober, so I thought it a good idea to max out on something stupid instead of doing BB stuff. Will do that stuff later though.

My back is actually feeling quite fine despite the roundy back exercises. Just my hips are fucked but that is quite normal these days :mrgreen:


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Sat Oct 26, 2013 2:41 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Congrats on your comp mate, nice work !!

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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Thu Nov 07, 2013 7:22 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Thanks, man!
Very busy atm, will update this log some time after tomorrow's exam. Then my 2nd semester will FINALLY be over (5 weeks after the 3rd semester started..).


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Thu Nov 21, 2013 7:41 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Got a lot of dating up to do, so I will just copy this from veganfitness (sorry, no lbs for now)

DE Upper
Future Method Bench
warmup
9 x 3 x 75 kg
3 x 80 kg
3 x 90 kg
3 x 100 kg
75 may have been too light. Short breaks, maybe even just 30 sec.

One Arm Plate Front Raise + Bent Over Plate Rear Delts + Seated DB Shoulder Press
3 x 10 x 10 kg per hand + 3 x 10 x 10 kg per hand + 3 x 10 x 22,5 kg per hand
Almost no breaks.

This killed me, I was completely disoriented. So I did the rest on the following day.

Tricep warmup, then
DB Tate Press
? x 10 x 17,5 kg
? x 17,5 kg
Miscounted, dunno the numbers. Could have been a PB though.

BW Skullcrusher + BW Narrow Grip Bench
2 x 10 + 2 x 10
10 + 15
Can't really find a better name for these. You can see them at 6:00 in this video.


Kroc Row
30 x 45 kg
Disgusting. Almost completely strict. Finally hit both lats equally (never happened ever before).

Barbell Shrug
10 x 60 kg
10 x 80 kg PB
10 x 100 kg PB
10 x 120 kg PB
10 x 140 kg PB
10 x 150 kg PB + 10 x 130 kg + 10 x 110 kg + ? x 60 kg
? x ? x 60 kg
Didn't count in the end. Crazy pump.


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Thu Nov 21, 2013 7:42 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Max Effort Lower Body
Front Box Squat
warmup
3 x 110 kg
3 x 120 kg
2 x 130 kg PB
Awesome! Totally unexpected and without much of a psyche-up.

Bent Leg Good Morning
warmup
3 x 10 x 110 kg
Quite deep. Concentrating on actually feeling the movement no matter what it would look like.

Weighted Inverse Curl
10 x bw
5, 6, 5 x 10 kg
Brutal.

+ obliques. Various exercises, one set each.


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Thu Nov 21, 2013 7:43 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
GPP
Bodyweight Inverse Curl

10 x GHR
3 x 10
Short breaks. Very strict and hard. Reached failure.

Side Plank
90 seconds per side

Band Morning
60 x blue band
40? x green band
Erectors were shot even before this, so just light work for the pump.


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Thu Nov 21, 2013 7:44 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Max Effort Upper Body
Future Method Bench

warmup
3 x 120 kg
1 x 130 kg
Equal PB, but not more. :evil:

Standing BB Shoulder Press
warmup
8 x 70 kg
7 x 70 kg
20 x 50 kg partials

Weighted Diamond Push Up
10 x bw
10 x 25 kg
10 x 20 kg
10 x bw
Hard and good.

Band Pull Apart
10 x red band
10 x blue band
10 x green band
10 x red band

Wide Grip Pull Up
20
Used a bit of PITTing.

So for one I was disappointed not to be any better. Then again I hadn't slept for 27 hours (30 pages thick report was to be handed in the next day), so maybe I was better than before.


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Thu Nov 21, 2013 7:45 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Dynamic Effort Lower Body
Front Box Squat + red bands

warmup
9 x 2 x 70 kg

Future Method Deficit Sumo Speed Pull
warmup
6 x 1 x 170 kg


Break.

Stiff Leg Deficit Deadlift
warmup
10 x 150 kg PB

Deficit Snatch Grip Deadlift
5 x 150 kg PB


Break again.

Weighted GHR
10 x bw
10 x 10 kg
8 x 25 kg

+ (not enough) abs


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Thu Nov 21, 2013 7:46 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Dynamic Effort Upper Body
Future Method Bench
warmup
9 x 3 x 80 kg
Good.

Totally destroyed for some reason. Did the rest the following day.

Plate Front Raise + Plate Rear Delts + Seated DB Shoulder Press
3 x 10 x 10 kg + 3 x 15 x 10 kg per hand + 15, 15, 10 x 22,5 kg per hand

DB Tate Press
5 x 10 x 17,5 kg
10 breaths between sets.

BW Skullcrusher + BW Narrow Grip Bench (fortan heißen die hier einfach so, bis jemandem ein besserer Name einfällt)
3 x 10 + 3 x 15
Overstretched my left tricep tendon on the last set. Still finished it. Didn't hurt later, so nothing serious.

Chin Up
18
Way harder than my usual narrow grip pull ups.

Barbell Shrug
10 x 70 kg
10 x 110 kg
10 x 130 kg
10 x 160 kg power shrug


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Thu Nov 21, 2013 7:47 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Max Effort Lower Body
Sumo Block Pull

warmup
1 x 190 kg
1 x 220 kg
1 x 235 kg
1 x 245 kg PB
belt on
252,5 kg fail
Best so far was 242 without belt, 250 fail without belt and 250 lift with belt. So either I am a bit weaker or too thin for my belt or the 245 lift just took everything out of me (it was one tough lift).

No assistance stuff, shame on me.


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Thu Nov 21, 2013 7:48 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Maximal Effort Upper Body
Illegal Grip Bench

warmup
6 x 95 kg
6 x 100 kg
6 x 105 kg PB
Slid up the bench and lost tightness on the 7th. Totally had that in me though. Good progress.

We didn't do the assistance stuff that day either. Studied for exams instead. Still feeling guilty for it though.


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Thu Nov 21, 2013 7:49 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Did one set of 50 x 20 kg per hand DB shoulder press to answer Antoine Vaillant's Delt-a-Tonne-Challenge. Other than that no GPP and no training until yesterday.

That was a mistake and a failure on my side. I needed to be punished. 3,5 hours of torment would do me good.
This wasn't about smart training or making me stronger. This was about proving something to myself.

Dynamic Effort Lower Body
Front Box Squat + red bands

warmup
6 x 2 x 80 kg
2 x 90 kg
1 x 100 kg
Heavy and slow.


Future Method Sumo Deficit Pull
warmup
6 x 1 x 180 kg
1 x 190 kg
1 x 200 kg
Very heavy.


Stiff Leg Deficit Deadlift with straps
9 x 160 kg PB
Totally lost count. This was such a fight (mostly with myself)! Stopped when I thought I had ten.


Deficit Snatch Grip Deadlift with straps
1 x 160 kg PB
Maybe coulda done a triple but hesitated during the touch and didn't get it up/gave up when it felt too heavy. Don't get me wrong, this is probably a true 1RM, but with tng you can get triples of those.


1 hour break to get some carbs and caffeine in.

Bent Leg Good Morning
warmup
3 x 10 x 120 kg
Not the greatest ROM in the world but made it HARD.


Weighted Inverse Curl
10 x bw
8, 6, 6 x 10 kg
Beyond failure and using some cheat at the end of every set.

Weighted GHR
8 x 25 kg
Using every trick in the book (cheat, pausing at the top to breath etc.) to get this.

Plates Over Head Side Bend
10 per side x 5 kg per hand
10 per side x 10 kg per hand

Weighted Side Plank
1 minute each side x 10 kg

Weighted Sit Ups @ GHR Machine
10 x 10 kg
10 x 20 kg
10 x 30 kg
15 x 40 kg PB + dropset 10 x 20 kg
More than a thing of strength, this is a matter of when your abs are going to tear under this brutal pressure.


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Thu Nov 21, 2013 7:50 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
ME Lower Body
SSB Low Box Squat
warmup
3 x 120 kg
3 x 135 kg
Practically doing 2 sessions yesterday may have taken its toll. Quad tendon hurt from the get go. Still fought with the heart of a thousand maniacs.

SSB Very Fucking Low Good Morning
8 x 25 kg
5 x 8 x 45 kg
Taking turns with my training partner, never stopping. This may not sound like much but it was brutal. By the end of it I took more time standing and trying to breath during a set than actually moving.

Band Leg Curl
20 x blue band
2 x 20 x green band
10 x green band + red band
5 x green band + red band
20 x green band
20 x blue band
20 x red band
10 x red band
10 x red band
+ unknown amount of partials with various bands
This was one massive set, its parts glues together with rest pauses and dropsetting. My crazy set for the day (issued a little challenge toward another powerlifter to do something completely nuts every lower body session).

Standing abs with bands (up to 2 x 25 x green band + blue band or so).

Doubled Red Band Hip Work
2 x 10 x medium stance
10 x wide stance
dropset 10 x wide stance + 10 x medium stance + 10 x narrow stance
At the end I was so exhausted that I only did partials.

A rather light but not easy training session that took me through the seven hells of lactic acid build-up whilst aiding recovery.

My distilled lunacy concerning choosing insane goals and including masochistic elements into my training didn't spawn itself. Here a little incitement of the musical kind:


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 Post subject: Re: Passion Trumps Everything (RAW Powerlifting)
PostPosted: Thu Nov 21, 2013 8:09 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Lot's of videos have been made during them sessions. Here they are (in chronological order, I hope)


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