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PostPosted: Mon Jan 28, 2013 3:27 pm 
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Location: Ostenfelde (GER)
monday, 28.01.2013

back squat
4/5/4 with 80kg (PR)

military press
5/5/4 with 45kg (PR)

pendlay row (elevated)
5/5/5 with 52.5kg (PR)

leaned too much forward at some reps at squatting, so i had problems to reach 5 reps on the 1st and last set. gonna stay at 80kg on wednesday. i will also narrow my stance a bit, cause my actual stance is too wide, it hurts my adductors a bit. i thought i have to take such a wide stance to hit parallel, but maybe i have improved flexibility. i can now easily hit parallel with a shoulder width stance.

military press was not bad, good improvement in the last weeks. a bit more rest and maybe i would have accomplished the 5th rep.

pendlay rows were easy.

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PostPosted: Wed Jan 30, 2013 3:57 am 
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Location: Ostenfelde (GER)
tuesday, 29.01.2013

soccer training
45 min. full of hill sprints and intervalls, that was really hard.


wednesday, 30.01.2013

back squat
5x 60kg
5x 70kg
5x 80kg

bench press
4/4/4 with 65kg

deadlift (elevated)
5 reps with 85kg (PR)

squat: tried a narrower stance, it worked good.

bench press: again only 4 reps per set. it's maybe time for a deload.

deadlift: easy

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"his hands can't hit what his eyes can't see" - muhammad ali


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PostPosted: Fri Feb 01, 2013 4:05 pm 
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Location: Ostenfelde (GER)
thursday, 31.01.2013

soccer training
80 minutes overall. all the time 15 minutes playing 5v5 and then 1km running intervalls with high speed in between.


friday, 01.02.2013 (77,3kg)

soccer game
i was promoted to the first team of my club to help out. i played in the top11 as central defender, the first time in my life and i really love this position. later i also played as libero as the coach switched from the zonal marking 4231 system to a 3232 with libero and man marking.

now i have to go working out tommorow on a saturday, bah!

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PostPosted: Sat Feb 02, 2013 3:10 am 
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Location: Ostenfelde (GER)
saturday, 02.02.2013

back squat
5/5/5 with 80kg

military press
5/5/5 with 45kg

pendlay row (elevated)
5/4/5 with 55kg (PR)

close-grip pull ups
4/4 with bodyweight +1,25kg

squat: got the 5/5/5, next time 82,5kg

military press: got the 5/5/5 with 45kg, next time 47,5kg

pendlay row: still felt easy, but i fv(k up to touch my body at the 5th rep of the 2nd set, cause i was thinking of something i have read like "focus on pulling your elbows back not on pulling the barbell". so i tried this and fv(k the rep up lol

pull ups: first time weighted pull ups ever. missed the 5th rep on the 1st set. will work up to 5 reps and then add weight every workout.

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"his hands can't hit what his eyes can't see" - muhammad ali


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PostPosted: Mon Feb 04, 2013 2:49 am 
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Location: Ostenfelde (GER)
monday, 04.02.2013

back squat
5/5/4 with 82.5kg (PR)

bench press
5/4/3 with 65kg (PR)

deadlift (elevated)
5 reps with 90kg (PR)

squat: weight was manageable, but i lost a bit balance at the 5th rep of the 3rd set, so i made a step forward to unrack the weight. maybe i could have done this rep, i have to work on the ability to stay cool in tough situations, when the rep is getting really hard.

bench press: PR, but i'm stalling. next time down to 60kg

deadlift: weight is manageable, but my grip sucks. next time i will use a mixed grip.

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PostPosted: Wed Feb 06, 2013 3:06 am 
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Location: Ostenfelde (GER)
tuesday, 05.02.2013

soccer training
many players were ill or didn't have time, so we only played 60 minutes of 5vs4. i was invited by the coach of the first team to the next friendly after my good performance as central defender last game.

wednesday, 06.02.2013 (77,8kg)

back squat
5/4/4 with 87.5kg (PR)

military press
5/5/3 with 47.5kg (PR)

pendlay rows (elevated)
5/5/5 with 57.5kg (PR)

close grip pull ups
4 reps with bodyweight + 1.25kg
3 reps with bodyweight + 2.5kg

squat: squats are getting tougher. my legs and my lower back were a bit sore from the soccer training yesterday, but i managed to hit a PR. i also accidentally increased the weight by 5kg and not by 2,5kg.

military press: PR, but last set was very hard.

pendlay row: manageable weight.

pull ups: not a good performance.

i'm thinking of changing to a program, where i don't do three sets with a very high weight. maybe something like: empty barbell, 50%, 75%, 80-85%, new PR weight. this is maybe similiar to some well-known routines like madcow or so. i have to do some research.

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PostPosted: Fri Feb 08, 2013 3:04 am 
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Location: Ostenfelde (GER)
thursday (07.02.2013; 77,3kg)

soccer training
warm up. pass training. 4vs5 and some intervall sprints from corner to corner on half of the field in between.


friday, 08.02.2013

back squat
5x 20kg
5x 45kg
5x 55kg
5x 65kg
5x 75kg
3x 90kg

bench press
5x 20kg
5x 30kg
5x 49kg
5x 50kg
5x 60kg
5x 60kg

deadlift (elevated)
5x 40kg
5x 50kg
5x 95kg (PR)

tried the method of working up with ramped sets to a new 5RM PR.

squat: failed to do 5 reps on the final set. i already increased my squat by 7,5kg this week. maybe the +2,5kg were too much. i also fv(k up the form a bit, but i had some pain in the right quad, so i didn't want to do another set with 90kg.

bench press: deloading a bit.

deadlift: tried a mixed grip and it worked good. it was very hard, but i managed to do 5 reps.

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"his hands can't hit what his eyes can't see" - muhammad ali


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PostPosted: Mon Feb 11, 2013 4:07 am 
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Location: Ostenfelde (GER)
monday, 11.02.2013

back squat
5/5/5 with 60kg

military press
5/4/3 with 47.5kg

pendlay row
4/4/5 with 60kg (PR)

close grip pull ups
5/4 with bodyweight

squats: light squats cause of soccer game tommorow

military press:the weight is very tough. friday another try to hit 5/5/5 with the weight.

pendlay rows: in 1st and 2nd set the barbell was sliding a bit from the plates that i just for elevation. 3rd set without elevation and i could hit 5 reps. from now on no more elevation anymore.

pull ups: it's hard to improve, when adding 2,5kg at pendlay rows every workout.

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"his hands can't hit what his eyes can't see" - muhammad ali


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PostPosted: Wed Feb 13, 2013 3:22 am 
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Location: Ostenfelde (GER)
tuesday, 12.02.2013 (78,1kg)

soccer game
i played 60 min. as central defender.


wednesday, 13.02.2013

back squat
5x 20kg
5x 40kg
5x 55kg
5x 65kg
5x 75kg
3x 90kg

bench press
5x 20kg
5x 30kg
5x 40kg
5x 50kg
5x 60kg
5x 62.5kg

deadlift (elevated)
5x 50kg
5x 97.5kg (PR)

squat: last set this time with better form. maybe 1-2 more reps in the tank, but no spotter or power rack

bench press: next time back to 65kg

deadlift: i decided to add only 2.5kg, but i think 100kg overall would have been manageable.

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"his hands can't hit what his eyes can't see" - muhammad ali


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PostPosted: Tue Feb 19, 2013 6:33 am 
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Location: Ostenfelde (GER)
thursday, 14.02.2013

soccer training
shot and dribble training, then hard sprint training and at the end a game


friday, 15.02.2013

soccer training
tactic training with the focus on zonal marking of the back four. at the end a game.


sunday, 17.02.2013

soccer game
played central defender and defensive midfielder. suffered an injury and was substituted after 55 minutes.


so, i suffered a big hit against my ankle on sunday. the ankle is bruised now and i will consult a doctor tommorow to see if the ligaments are also injured. so i didn't workout yesterday. today i cycled a bit at home on a machine. maybe i will do another session later.

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PostPosted: Wed Feb 20, 2013 5:09 am 
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Location: Ostenfelde (GER)
tuesday, 19.02.2013

40 min. on cycling machine


the ligaments of my ankle are not so badly injured. the doc said i can go running and play football again, soon. and i got finally an aircast orthosis, but unfortunately a too big one to play football with. the recipient or the woman in the shop were wrong. tommorow i have a date for ultrasound therapy for my ankle and after that i will claim a high end aircast product from the doc. i take a week off from strength training this week.

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PostPosted: Wed Feb 27, 2013 6:56 am 
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Joined: Thu Jun 30, 2011 3:17 pm
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Location: Ostenfelde (GER)
monday, 25.02.2013

back squat
5/5/5 with 60kg

bench press
5x 20kg
5x 35kg
5x 45kg
5x 55kg
4x 65kg

pendlay rows
4x 60kg
5x 60kg
5x 62.5kg (PR)

squat: light cause of injury

bench press: couldn't set a PR, but i didn't lose strength in the deload week

pendlay rows: worked good


wednesday, 27.02.2013

deadlift (elevated)
5x 50kg
5x 100kg (PR)

military press
5/4/4 with 47.5kg

pull ups
4/4/3 with bodyweight

push ups
30 reps

deadlift: nice PR. soon i will leave out the elevation

military press: couldn't get 5/5/5, next week next try

pull ups: bad performance. i gained some fat last week, this is one of the reasons.

push ups: decided to make push ups in the evening. maybe i will add push ups on mondays, when i also do bench press.

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"his hands can't hit what his eyes can't see" - muhammad ali


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PostPosted: Sat Mar 30, 2013 7:28 am 
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i'm going to log every workout and maybe every sports day and once in a while throw in an excel graph and some thoughts.


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PostPosted: Fri Apr 05, 2013 11:19 am 
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Joined: Thu Jun 30, 2011 3:17 pm
Posts: 619
Location: Ostenfelde (GER)
not in the mood to post every workout anymore.

i'm almost full recovered from my ankle injury and finished my first 5/3/1 cycle.

i could hit my estimated bench press PR and set a new deadlift PR in this cycle. and by now i removed the elevation. static stretching almost every day and dynamic hamstring stretching before deadlifting helped me to fix my flexiblity problems a bit.

current estimated 1RMs (with formula of the main site):
squat: 98kg (215,6lbs)
deadlift: 114kg (250,8lbs)
bench press: 73kg (160,6lbs)
military press: 53kg (116,6lbs)

increases in %:
squat: +75% since 17.10.2012
deadlift: +103% since 29.10.2012
bench press: +37.7% since 17.09.2012
military press: +82.8% since 12.09.2012

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"his hands can't hit what his eyes can't see" - muhammad ali


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PostPosted: Wed Apr 24, 2013 2:19 am 
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Joined: Thu Jun 30, 2011 3:17 pm
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Location: Ostenfelde (GER)
completed cycle2 of 5/3/1, still working out only twice per week.

squat: no PR

deadlift: new PR is 7x 100 kg = estimated 1rm of 120 kg

bench press: new PR is 10x 57,5kg = estimated 1rm of 77kg

military press: hit old PR of 5x 47,5kg

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