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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Thu Jan 30, 2014 11:41 am 
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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Thu Jan 30, 2014 3:56 pm 
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Killing it!


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Sat Feb 01, 2014 3:06 pm 
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C.O. wrote:
Killing it!

8)

If only my studies were going as well :lol:

Dynamic Effort Lower Body
Straight Weight Sumo Box Squat

warmup
6 x 3 x 90 kg (198 lbs)
Going very well. Just had a few balance problems when sitting back really far but still good.

Straight Weight Sumo Speed Pull
warmup
6 x 1 x 160 kg (353 lbs)
1 x 180 kg (397 lbs)
1 x 190 kg (419 lbs)
Fast! Found out that I didn't lock out some reps when I pulled up instead of back but the speed was very good on all of these.

GHR
2 x 15 x bw
3 x +10 kg (22 lbs)
3 x static hold
Didn't want to do tons of sets of 15 (cardio!), so I decided to use extra weight. Back was fatigued though and couldn't hold up to the task, so I did bodyweight isometrics instead.

Side Bend (with plates overhead)
? x 10 per side x 10 kg (22 lbs) per hand

Hips with Doubled Band
5 x 10 x blue band
Hard contractions for a sec at the end of each rep.

Adductors with Bands
warmup
3 x 20 x 2 blue bands + 2 red bands
Still sore and didn't want to do this the exact same way 4 times a week, so I decided to use less resistance and more reps.

Time: 59 minutes
Good session. And fast, too!


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Tue Feb 04, 2014 5:43 am 
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Rabbit
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Location: Münster, Germany
DE Upper Body
Straight Weight Bench
warmup
9 x 3 x 60 kg (132 lbs)

Wide Grip Bench
warmup
3 x 10 x 90 kg (198 lbs)

Bradfort Press
warmup
3 x 5 x 60 kg (132 lbs)

Band Tricep Extension
some, I dunno

BB Row
warmup
3 x 10 x 110 kg (242 lbs)

Time: a bit less than one and a half hours, I believe
Weight on the bench felt VERY light.
How is the metamorphosis going so far? Seems like I am only getting better at benching while lower body stuff doesn't really improve much. Which is usually what happens right before I hit a huge deadlift PB and barely increase my bench by 2,5 kg xD
Also: I feel like the blob. Me so fat Oo


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Tue Feb 04, 2014 5:19 pm 
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Max Effort Lower Body
Sumo Block Pull (5cm)

warmup
1 x 230 kg
1 x 240 kg
1 x 250 kg (551 lbs) PB
Basically, all of those were PBs because of the lower blocks. But those 250 were more than I did on higher blocks, so double awesome.

Weighted GHR
warmup
5 x 5 x 25 kg (55 lbs)
Wow. Hard.

Adductors with Bands
warmup
10 x green band + 2 blue bands + red band
2 x 10 x green band + 2 blue bands + 2 red bands
10 x green band + 2 blue bands + red band
Oh the pain.

Hips with doubled Band
5 x 12 x blue band
Done as usual.

Weighted Torture Twist
2 x 3 x 10 sec per side x 20 kg (44 lbs) (2 x 60 sec total)
Reached muscle failure 4 times during the last set. So I figured two sets may be enough xD

Time: 2-2,5 hours
Well, shit happens when you train with 4 people and do different kinds of movements. Anyway, good session, if a bit on the long side. Results make me very confident in hitting 200/120/240 (441/265/529) by the end of the month.


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Wed Feb 05, 2014 8:57 am 
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Almost lost my grip on the right hand due to friction but held on to it on the last lift.


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Thu Feb 06, 2014 10:37 am 
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Location: Münster, Germany
Max Effort Upper Body
Future Method Bench
warmup
3 x 120 kg (265 lbs)
3 x 130 kg (287 lbs) PB
2 x 135 kg (298 lbs) PB
:!:

DB Bench + band
warmup
4 x 10 x 27,5 kg (61 lbs) + blue band
15 x 27,5 kg (61 lbs) + blue band

Skullcrusher
Just warming up, then dropping the exercise because my left elbow/tricep region was bugging me again. Dunno what it is but I don't really care. It's not exactly like my triceps need a lot of work, so fuck it. Rather staying safe than overdeveloping a muscle group ahead of time for no reason.

Random Shoulder Work
name says it all

Weighted Pull Up
2 x 8 x 20 kg (44 lbs)
4 (?) x 20 kg (44 lbs) + dropset countless reps x bw
Training partners taking revenge for my usual not letting them stop a set and making them bang out countless more reps.

Lying External DB Rotation
40 x 5 kg (11 lbs) per side

Time: I do not even have an idea
Well, seems like being fat does have its advantages. +5 kg (and 1 rep) on a bench ME lift and + 5 kg (and lower blocks) on a deadlift ME lift. Looking good.

Also there was some GPP but it's barely worth mentioning.


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Thu Apr 03, 2014 9:59 am 
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Let's see, if I can keep this updated this time.

Tuesday:
Max Effort Lower Body
Squat with light Wraps
warmup
3 x 140 kg
3 x 160 kg
So with only 6 wraps around the knee I can kinda still get down there. Maybe I'll add one wrap per week or so.
(i've started training with wraps to practise for my world record attempt, next year. can't really use them yet, I squat less with them than without them. but I'll get the hang of it eventually)

Conventional Deadlift
warmup
1 x 190 kg
1 x 200 kg
1 x 215 kg PB
1 x 150 kg double overhand

GHR
3 x 10
Just my daily GHRs.

Intended to do the assistance work yesterday, so I could go on studying (had an exam yesterday) and because I was already training for hours (again with 6 people in my flat). But eventually I just slept and didn't do a lot after the exam, which is inexcusable! Anyway, now I have to deal with it. I am still so very sore and will have a squat session tomorrow, so I decided to do just lots and lots of rehab and stretching today (in between studying... another exam tomorrow...). Weekend will be awesome, though. Lifting buddy is visiting for the squat session and on saturday we're gonna visit the FIBO to see some of the world's strongest men compete.


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 Post subject: Re: Sickening Metamorphosis (RAW Powerlifting)
PostPosted: Thu Apr 03, 2014 10:11 am 
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Btw I got some new PBs in the meantime. Here they are:


Was going for 200/120/240 (and did expect 250 to be possible) and got no new squat/130/240.
Well, at least the total is where I wanted it to be :D
So I am kinda on track for my goals but I got those PBs a few weeks late. Getting 205/130/250 (multiply by 2.205 to get the weight in lbs) in the comp at the end of april will be a tough one.

Anyway, the most important thing now is to stick to the plan, whatever may come.
I.e.: 4 main sessions per week (two of these will include squat practise with wraps), 4 gpp sessions, GHR every day, mobility work 3 times a week. And working hard in every of those. Every movement must be very challenging and hard to complete. Just doing something and slacking off on half the movements just won't cut it. On the other hand, if I do pull through and strictly execute the plan, I will make amazing progress, I just know I will. Onwards!


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 Post subject: Re: Sickening Metamorphosis (154 days to go)
PostPosted: Fri Apr 04, 2014 7:43 am 
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:D Nice example of text book westside. Very nice journal.

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http://ravingrunner.com/

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 Post subject: Re: Sickening Metamorphosis (154 days to go)
PostPosted: Mon Apr 07, 2014 3:54 pm 
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Kora wrote:
:D Nice example of text book westside. Very nice journal.

Thanks :)
Sometimes, sticking to the rules is a good idea.


Maximal Effort Lower Body
Safety Bar Box Squat
warmup
3 x 125 kg
3 x 135 kg
3 x 145 kg PB?
1 x 155 kg PB!
YEAH! Technique a thousand times better than before.

SSB Good Morning
warmup
5 x 95 kg full ROM PB
15 x 95 kg small ROM
Tried to avoid back pain on the second set with the smaller ROM. Still hurt a bit but I hit the erectors well!

Side Plank
4 x 30 sec per side
Nonstop. Right shoulder gave out in the end but still managed to improve and hit the abs.

Adductors with Bands
warmup
2 x 10 x green band & 2 blue bands & 3 red bands PB
+ dropsets: 5 x green band & 2 blue bands & red band,
10 x green band & blue band
20 x green band
Hard.

Weighted GHR
warmup
5 x 5 x 10 kg PB
On paper, I have done more weight in the past. But honestly, now I am using the best technique I can to make it as hard as possible and hit the hamstrings and glutes the way I should. So I call PB on this one.

Time: around 90 minutes
Awesome! Best session of the year, so far. Now I just need to repeat this all the time and I won't have to worry about a thing.


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 Post subject: Re: Sickening Metamorphosis (154 days to go)
PostPosted: Mon Apr 07, 2014 3:56 pm 
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Just noticed, I forgot these two:
Friday:
DE Lower Body
Paused Squat with Wraps (6 wraps around knee)
warmup
2 x 2 x 80 kg
2 x 90 kg
2 x 100 kg
1 x 120 kg
1 x 140 kg PB
Had to make do. I was totally fucked up because I had barely slept the days before (fucking exams). I knew I wouldn't put up a good dynamic effort, so I decided to work up a bit, instead. Ended up with a PB by 10 kg (not a max effort), so either I got 10+ kg out of my wraps or I got that much stronger in a short time. Either would be good (so far I was never able to squat more with wraps, always less).

Future Method Conventional Speed Pull
warmup
6 x 1 x 160 kg
Not fast enough.

Glute Ham Hold
70 sec x bw PB
The lack of sleep finally took its toll. I could just about get a new personal best but that's all the work I would get in that day. Also, I felt some stinging pain in my left hamstring, so I figured it would be smart to stop before something happens.



Max Effort Bench
Bench
warmup
1 x 110 kg
1 x 120 kg
Only 2 hours of sleep between friday and this. This was at FIBO in a T-Shirt contest or so. Figured why the hell not enter, if you're gonna bench anyway. Would have been happy with 3-6 reps but with that little sleep and a shitty bench (rack was way high, so my grip was too narrow) I just couldn't. There had to be a first week without a PB this year at some point, I guess.

Later, at home:
DB Bench + bands
warmup
3 x 10 x 27,5 kg + red band & blue band PB
+ 20 flyes with blue band & red band
+ 25 flyes with blue band
Going well. Gotta explain though: I only use a very small ROM to keep the focus on the pecs.

Plate Lateral Raise
3 x 25 x 2,5 kg per hand
Just rehabbing my fucked up shoulder.

That was all for the day on saturday.
And then I did my daily GHR and a number of sets of one arm band tricep extensions (7 x 10 x red band per arm) for GPP yesterday. The last two to three weeks were suboptimal when it comes to training because of exams and chemistry laboratory apprenticeship but that should be enough constant sleep deprivation for the rest of the year :D
Onwards!


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 Post subject: Re: Sickening Metamorphosis (149 days to go)
PostPosted: Wed Apr 09, 2014 3:19 pm 
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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
Sets 1 and 7-9 were good. The rest was shit and slow. 30 sec between three sets, then a longer break to let my training partners do something and so on.

Shoulder Rehab
whatever

Wide Grip Bench
warmup
9 x 100 kg come on...
12 x 100 kg equal PB
Same result as last week but had to pause for like 20 sec before the very last rep. So I should change the movement but there is no other movement for the pecs that I can do at home without hurting my shoulders and elbow any further. Maybe another set x rep x weight scheme?

Band Tricep Extensions
warmup
3 x 8 x 2 blue bands & red band
+ dropsets 10 x 2 blue bands, 20 x blue band, 20 x red band

Wide Grip Pull Up
11 + 1, 5
Trying to go easy on my shoulder, so I just did a random movement as controlled and clean as humanly possible and didn't look for any number of sets or reps. I just did a bit and then called it a day.

Time: 60-75 minutes
Went okay, apart from the shoulder being kinda injured atm part.


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 Post subject: Re: Sickening Metamorphosis (149 days to go)
PostPosted: Thu Apr 17, 2014 3:14 pm 
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How many more days to go?


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 Post subject: Re: Sickening Metamorphosis (149 days to go)
PostPosted: Sat Apr 26, 2014 2:39 am 
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Posts: 174
Location: Münster, Germany
C.O. wrote:
How many more days to go?

Ah damnit, I forgot to update that :D
There is a big thing going down in september. You'll have to stay tuned to find out ;)

For now I'll be off to a comp nearby. Just a state championship, so it's just all about PB or not PB.
Going for 200/135/250 (441/287/551), ideally. Or something similar. But in the end, it is the PBs that count, I don't care about the actual total. I wonder if they'll finally drug test me, if I obliterate national records in a state meet :mrgreen:

Only problem: abs are painfully sore since tuesday. It wont affect strength but may affect concentration.
I'll treat that with a good dose of brutality and stop being a pussy, I guess.


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