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 Post subject: Re: Sickening Metamorphosis (71 days to go)
PostPosted: Sat Jun 28, 2014 4:12 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
GPP Lower Body
Glute Ham Sit Up
3 x 20 x bw
30 sec between sets.

GHR
5 x 10 x bw


And to come, in a bit:
Stretching
3 min hamstrings
6 min groin
3 min hip flexors per side


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 Post subject: Re: Sickening Metamorphosis (71 days to go)
PostPosted: Sat Jun 28, 2014 8:30 pm 
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3179
Wait is it actually 71 days, are you changing the thread title every day?


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 Post subject: Re: Sickening Metamorphosis (71 days to go)
PostPosted: Sun Jun 29, 2014 4:17 am 
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
C.O. wrote:
Wait is it actually 71 days, are you changing the thread title every day?

Well, before that, I haven't changed it in 60 days ^^
But yeah, roughly 70 days to go until our own PL meet takes place.


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 Post subject: Re: Sickening Metamorphosis (68 days to go)
PostPosted: Sun Jun 29, 2014 12:10 pm 
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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
Speed Bench
warmup
9 x 3 x 75 kg
Heavy.

Wide Grip Bench
2 x 10 x 90 kg
4 x 90 kg + dropset 3 x 80 kg
Just shy of failure. Short breaks.

Band Tricep Extension
warmup
3 x 8 x green band
+ dropsets: 8 x blue band, 8 x red band
Just shy of failure. Short breaks.

Band Face Pull
3 x 10 x red band

Barbell Shrug
warmup
3 x 8 x 160 kg
+ dropsets: 10 x 110 kg, 10 x 60 kg
Short breaks.

Time: <60 minutes


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 Post subject: Re: Sickening Metamorphosis (68 days to go)
PostPosted: Mon Jun 30, 2014 3:21 pm 
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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
Squat
warmup
10 x 125 kg
1 x 140 kg
[wraps]
1 x 160 kg
1 x 180 kg
1 x 190 kg
[/wraps]
"June Squat" competition from some other forum and then some practise with wraps. Was disastrous. Kept the volume very low to be fit for maxing out next week. This took forever, so I'll do supplemental and accessory stuff tomorrow.


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 Post subject: Re: Sickening Metamorphosis (68 days to go)
PostPosted: Wed Jul 02, 2014 11:37 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
GPP @ AC Soest
Back Attack
warmup
3 x 10 x 100 kg

Close Grip Lat Pull
warmup
3 x 15 x 80 kg

Overhead DB Tricep Extension
5 x 20 x 10 kg

Leg Extension Machine
warmup
2 x 8 x 120 kg PB
10 x 120 kg PB

Weighted Plank
warmup
60 sec x 50 kg


Max Effort Lower Body (continued)

Sumo Bent Over Good Morning
warmup
5 x 10 x 145 kg

Adductors with Bands
5 x 20 x green band & blue band

Glute Ham Raise
4 x 15 x bw

Weighted Glute Ham Sit Up
warmup
5 x 10 x 25 kg


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 Post subject: Re: Sickening Metamorphosis (68 days to go)
PostPosted: Sun Jul 13, 2014 7:27 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
Wide Grip Bench
warmup
6 x 100 kg
5 x 112,5 kg
Naja, Mist. Ist weder wirklich besser noch schlechter als 6 x 110. Keine Steigerung in mehreren Wochen.

Close Grip 17,5 cm Board Press
warmup
5 x 10 x 100 kg

Bottom Half ROM Shoulder Press
warmup
5 x 10 x 65 kg

Underhand Grip Barbell Row
warmup
5 x 10 x 80 kg

Zeit: 90 Minuten


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 Post subject: Re: Sickening Metamorphosis (68 days to go)
PostPosted: Sun Jul 13, 2014 7:28 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Repetition Effort Whole Body
Wide Grip Bench
3 x 10 x 90 kg

Band Tricep Extension
warmup
3 x 10 x green band
+ dropsets: 10 x blue band, 10 x red band

Band Face Pull
3 x 12 x red band

Barbell Shrug
warmup
3 x 10 x 160 kg

Hips with Bands
5 x 10 x blue band

Short on time, so supersetting here and there.
Left out 3 movements, so I could eat before I had to leave.

Technical Death Metal meets Opeth meets Allan Holdsworth. Best part (second song) after 9:10 <3


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 Post subject: Re: Sickening Metamorphosis (68 days to go)
PostPosted: Sun Jul 13, 2014 7:29 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
So I maxed out on monday and it was fucking awful.

In short:
170 kg squat, then 185 kg fail
125 kg bench, then 132,5 kg fail (this was actually as expected, so it's okay)
210 kg deadlift fail, then 210 kg deadlift, then 230 kg deadlift fail


This went so entirely and most of all unexpectedly bad that I was in actual psychological shock for a few hours after the session. I just could not believe it. My training was going well and I made some kind of progress, so I expected to at least be as strong as I was 2 months ago.

While bad atmosphere when training, mindfuck during maxing out, nutrition and just exhaustion from the festival on the weekend before may be minor factors, I have ruled them out as major factors, simply because my bench actually went up. The most important mistakes must have been made during programming. In short, I focussed on my inner thighs, hips and quads like hell and made them a priority but had to neglect back and hamstring work because of it. In consequence my legs may look better than ever before, in fact, I think I look quite massive but I fail to even lift my warm up weights. Conclusion: back to the roots, posterior chain = main priority

(needless to say, I was DEVASTATED for some time because of this. it was just so unexpected. usually when I lose strength, there is an obvious reason and I know I won't perform before I even try. this just baffled me)


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 Post subject: Re: Sickening Metamorphosis (68 days to go)
PostPosted: Sun Jul 13, 2014 7:29 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
The Plan for july & august
Monday - ME Lower Body
1) 1-3RM squat/deadlift/good morning variation
2) Good Morning variation
3) Hamstrings
4) Straight abs
5) Glutes, if possible
6) Inner thighs (optional)

Tuesday - GPP @ Soest
1) Back Attack
2) Hamstrings
3) Lats
4) Tris
5) Abs
6) Quads (optional. don't wanna kick it out to still train then a bit but it's now the lowest priority)
A lot of stuff to do, will have to train faster. Should help my crap conditioning though.

Thursday - ME Upper Body
1) 1-3RM pressing movement
2) Heavy tris
3) Shoulder (focus: front delts)
4) Lats
5) Prehab

Friday - DE Lower Body
1) DE squat variation
2) DE deadlift variation
3) Hamstrings
4) Erectors
5) Side abs
6) Hips

Freitag - GPP @ Soest
1) Lats
2) Tris
3) Hamstrings
4) Back Attack
5) Abs
6) Quads (optional)
Just switched up the order a bit, to have more focus on upper body on one day and lower body the other day.

Sonntag - DE Upper Body
1) DE bench variation
2) Heavy chest
3) Tris
4) Shoulder (focussing on posterior delts)
5) Traps
6) Prehab


Additionally, the friendly physio from my group of crazy powerlifters has recommended this

Thrice a day, 3 sets per side, 30 seconds each time. Equals 45 minutes of stretching. Believe you me, I have never done any kind of stretching more painful than this.


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 Post subject: Re: Sickening Metamorphosis (68 days to go)
PostPosted: Sun Jul 13, 2014 7:32 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Conventional Deadlift
warmup
1 x 170 kg
1 x 200 kg
1 x 210 kg
On the one hand, just 5 kg below my PB. On the other, I lifted this like a warm up and without warm up :D 2 months ago like nothing. I may have been able to pull 220 kg this way or even 230. But still, this is not as bad as the other lifts went.

Hips with Doubled Bands
3 x 5 x 2 red bands
THIS IS HARD!

Inverse Curl
3 x 6 x bw

Side Plank
3 x 1 minute per side
Nonstop. Swimming in sweat.

First of a set of filler trainings. In about 8 days, I'll start the new/old routine.
Just in time for that, this sweet baby will be released (aaaaaw yeaaaaah!)


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 Post subject: Re: Sickening Metamorphosis (68 days to go)
PostPosted: Sat Jul 26, 2014 4:11 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Won't log the filler trainings, just don't have the time.
Started the new cycle on monday:
Max Effort Lower Body
Sumo Concentric GM
warmup
1 x 120 kg
1 x 130 kg
1 x 135 kg equal PB
1 x 140 kg PB
1 x 142,5 kg PB

Good Morning
warmup
3 x 6 x 120 kg

Weighted Glute Ham Sit Up
warmup
5 x 10 x 35 kg

Weighted Glute Ham Raise
warmup
3 x 8 x 5 kg

Stretching after this. It was awful, just excruciating. I hope this stuff works.


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 Post subject: Re: Sickening Metamorphosis (68 days to go)
PostPosted: Sat Jul 26, 2014 4:13 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Tuesday
GPP @ AC Soest
Back Attack
warmup
3 x 10 x 100 kg
10 breaths or so between sets.

Machine Leg Curl
warmup
5 or 6 x 30 kg ?
3 x 10 x 20 kg ?
Don't remember. But short breaks.

Wide Parallel Grip Lat Pulldown
warmup
3 x 8 x 70 kg ?
Or so I believe.

Cable Tricep Extension
3 x 15 x 30 kg
Very short breaks. This is actually the full stack on that cable tower :(

Ab Wheel (on toes)
3 x 5
Again, short breaks.

Time: 40 minutes or so


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 Post subject: Re: Sickening Metamorphosis (68 days to go)
PostPosted: Sat Jul 26, 2014 4:15 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Thursday:
Max Effort Upper Body
Future Method Bench (red bands)
warmup
3 x 130 kg
2 x 135 kg
Almost back to old numbers (best = 1 x 140 kg).

Seated Klokov Press
warmup
6 x 60 kg
3 x 12 x 40 kg
Heavy.

BB Shrug
warmup
3 x 10 x 170 kg
Fucking heavy.

Band Tricep Extension
3 x 30 x red band
Messed up by forgetting to do some heavy tricep work earlier. So I did this to just do something, at least.


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 Post subject: Re: Sickening Metamorphosis (68 days to go)
PostPosted: Sat Jul 26, 2014 4:16 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
DE Lower Body
Box Squat + blue bands
warmup
9 x 2 x 60 kg
In 5 Minutes.

Future Method Sumo Speed Pull
warmup
6 x 1 x 160 kg

Inverse Curl
3 x 10 x bw
Left hammie was still sore and cramping up.

Weighted Side Plank
10 kg x 1 minute per side

Band Mornings
warmup
3 x 10 x 2 black bands

Time: 69 minutes


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