gago's Log

Ich möchte hier eine Kopie meines StrongLifts Logs erstellen, da die Mitgliedschaft dort begrenzt ist und ich meine Beiträge über diese Zeit hinaus erhalten möchte. Vielleicht dient euch mein Log auch als Anregung. Die von mir geposteten Videos dienen mir vor allem zum Form Check und stellen keine Poserei dar!

Tell us about yourself: where are you from, what do you do and how did you get into lifting weights?
I am Sandro and I come from Germany. I study business informatics and will finish it this year. I am lifting since June 2007, about 6 years. When I was 14 years old I started programming and went out of form. So I went to gym on my first day of my vacation with 16 years in 2007.

How did you find about StrongLifts? What did you like about it most? Why did you decide to become a Member?
In 2009 I discovered StrongLifts because I needed more information about the anabolic diet. I like the simplicity of the program. I want to achieve the biggest weights I can handle, especially in squat, and get an awesome lean form. Furthermore I need help to improve my technique to achieve the goal. Three years ago (2010) I suffered a rupture (Hernia inguinalis). One year ago (February 2012) I had an surgery where this rupture was fixed. At that time the doctor said I am not able to squat heavy weights ever again I will teach her better.

What are your current best numbers for the Squat, Bench and Deadlift?
Squat 165 kg/364 lbs x 7
Bench press 120 kg/265 lbs x 4
Deadlift 170 kg/375 lbs x 5

What are your goals? What's your deadline for achieving these goals?
I am and stay pain free, weigh 100 kg at 10% of body fat and lift the following weights raw (without a belt, straps, suit):

Squat 225 kg/496 lbs x 5
Bench press 130 kg/287 lbs x 5
Deadlift 250 kg/551 lbs x 5

until the end of 2014.

What's currently your biggest challenge when it comes to getting the body and strength you want?
The biggest challenge for me is to improve my technique and my explosiveness and acceleration.

As a StrongLifts Member you are expected to give back and support this community. How do you expect to contribute to the StrongLifts Inner Circle?
I have a good knowledge about nutrition and the squat because this is my favorite exercise.

Friday June 7th 2013

Squat
2x5 20kg
5x50kg
5x80kg
3x110kg
2x140kg
5x5 157.5kg

Press
2x5 20kg
3x30kg
5x5 57.5kg

Deadlift
5x60kg
5x100kg
3x130kg
5x155kg

Notes
Here is my squat video I promised in the last post. I am wondering about my depth because people say I am squatting deep and here it does not seem so. It looks like I am not hitting parallel. Maybe it seems so because my pants are very wide. The next time I choose another perspective.
The first unrack was crap and why is my butt winking?
Hope you enjoy at least my T-shirt.

http://www.youtube.com/watch?v=IL9e6bBMY40

And here is my deadlift from this workout. My legs are straight too fast.

http://www.youtube.com/watch?v=T8oi8AlIruw

I have to do something for my mobility. Do you have any tips to avoid this butt wink?

Sunday June 16th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
5x5 120kg

Bench
2x5 20kg
5x40kg
5x60kg
5x5 80kg

Row
2x5 20kg
5x5 80kg

Notes
I lowered my squat weight. I think my squat technique has improved and I improve it further. I am going to do box squats the next time because my butt is winking a little again. I could not film the whole time from the side because there were two dumbass doing deadlifts with 80 kg/176 lbs, a totally rounded back and making fun of me because I was filming myself.

http://www.youtube.com/watch?v=iKiW8e_CcAA

The second video shows my today's barbell rows. Afterwards I saw I should have filmed higher.

http://www.youtube.com/watch?v=XcPcpk9tQVM

Like the other days I did a lot of mobility work, the following barbell stretch right after the training and in the evening, warrior lunches, pre squat stretch by Kelly Starrett, L position sit stretch.

http://www.youtube.com/watch?v=uwLM5n-rYmA

Tuesday June 18th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
5x5 122.5kg

Press
2x5 20kg
5x40kg
5/5/5/5/4 60kg

Deadlift
5x60kg
5x80kg
5x100kg
3x120kg
5x140kg

Notes
It was really hot at the gym and I was so sweaty after warming up for squats. http://strongliftsinnercircle.com/fo...foro/clear.png

I went too deep on squats this time and the last time my stance width was better -> more activation of hips, glutes and hamstrings. This time was a bit more activation of quads.

http://www.youtube.com/watch?v=ScjUFi_vK54

My overhead press is military style with heels together. I missed the last rep on overhead press ... I felt my abs so hard on my last rep attempt. http://strongliftsinnercircle.com/fo...foro/clear.png

http://www.youtube.com/watch?v=nCz4TtUMVbI

I lowered the weight on deadlift, too and will progress from this. Furthermore I went down with a straight back to pick up the weight because I have seen a video where the lifter says you lift straight once you grip the bar with a round back. The technique is better than the last time I think. On one rep I hit the rack. Mehdi's hip thrust video will help once I can watch it.

http://www.youtube.com/watch?v=fi3Hxr-7VvU

After the session I did mobility stuff as every day.

Thursday June 20th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
5x5 125kg

Bench
2x5 20kg
5x40kg
5x60kg
5x5 82.5kg

Row
2x5 20kg
5x5 82.5kg

Notes
Another hot day as you can see on my T-shirt. http://strongliftsinnercircle.com/fo...foro/clear.png

I did box squats. The bench I used has a height of 12 10 kg plates and when I sit on it my thighs are parallel to the floor.

http://www.youtube.com/watch?v=j7MESLvtfN4

I benched on an incline bench for the whole time I do StrongLifts 5x5.

Here are my rows.

http://www.youtube.com/watch?v=6f-8OUOMk_E

I weighed myself on Wednesday morning and my current weight is 104 kg/229 lbs. So I lost 1 kg/2 lbs. By the way I live vegetarian for a few weeks and then I will switch to vegan. I hope that boosts my strength to new heights and improves my body form. http://strongliftsinnercircle.com/fo...foro/clear.png

Monday June 24th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
5x110kg
5x5 127.5kg

Press
2x5 20kg
5x40kg
5x5 60kg

Deadlift
5x60kg
5x80kg
5x100kg
5x120kg
5x145kg

Notes
I am a bit ill, head cold. Nevertheless I worked out. http://strongliftsinnercircle.com/fo...foro/clear.png

In my opinion box squats are heavier than normal squats. I tried to fix my shins on the floor. So that they are orthogonal to it. Maybe I do too much warm up reps/sets. What is your opinion? Is my butt winking?

http://www.youtube.com/watch?v=-aayNgTKL8g

The fourth and fifth set on the press (I do it with heels together), especially the last rep, were hard. This time I achieved all reps. http://strongliftsinnercircle.com/fo...foro/clear.png
I think my deadlifts improved. Overhand grip was hard after the fourth rep. I tried not to lean back so much.

http://www.youtube.com/watch?v=yubiGWziVTQ

Is there an article on StrongLifts about Bench Press vs. Incline Bench Press because I do incline?

Wednesday June 26th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
3x120kg
5x5 130kg

Bench
2x5 20kg
5x40kg
5x60kg
5x5 85kg

Row
2x5 20kg
5x5 85kg

Notes
Box squats felt good. I think it helps to eliminate the butt wink and strenghten my lower back. http://strongliftsinnercircle.com/fo...foro/clear.png I feel my hips and glutes the whole week.http://strongliftsinnercircle.com/fo...foro/clear.png Should I sit longer on the box? Because Mehdi wrote here: no touch & go. During the squats it feels very long. By the way the guy with the shorts next to me is a former powerlifter. In this session he squatted 165 kg (he weighs 83 kg) for 10 reps or so and several sets. http://strongliftsinnercircle.com/fo...foro/clear.png

http://www.youtube.com/watch?v=m9yH9CpnEXU

Incline bench was hard at the last two sets.

Rows were hard, too. I got all reps.

Here are some pictures of me sitting on the box, hips are parallel or a bit lower than parallel. Next week I will lower it.

Monday July 1st 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
3x120kg
5x5 135kg

Bench
2x5 20kg
5x40kg
3x60kg
1x70kg
5x5 87.5kg

Row
2x5 20kg
5x5 87.5kg

Notes
I am still ill. Today I consulted a doctor and he gave me antibiotics. Now I know why my muscles are so sore the last week.

I lowered the box for squats. Now I squat below parallel. It was tough. I got all reps. Is my form still good? Next time I am going to tape my bar position because since the last weeks my right middle finger and ring finger feels kinda numb after squats. I think the bar position is not perfect. Maybe it should be a bit lower. My hands were so sweaty, especially my right hand slipped off the bar in one set.

http://www.youtube.com/watch?v=hcwhf1qmAYU

Incline bench was heavy. I took two minutes rest for the last two sets and while pressing I recognized that I do not need so much rest. http://strongliftsinnercircle.com/fo...foro/clear.png One minute as usual would be enough.

The last sets on rows were hard. Please check my form and tell me if I should lower the weight or continue. Thanks!

http://www.youtube.com/watch?v=Q4ATuPmXnfo

Today there was a guy doing squats and his butt was winking. Butt winks are very rare because most people do those frigging partial squats. True story as Barney Stinson always says. http://strongliftsinnercircle.com/fo...foro/clear.png

Taping yourself is the best way to master proper form.

Wednesday July 3rd 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
3x120kg
5x5 137.5kg

Press
2x5 20kg
5x40kg
5/5/5/4/4 65kg

Deadlift
5x60kg
5x80kg
5x100kg
3x120kg
1x140kg
5x155kg

Notes
Today I literally squatted for my life. http://strongliftsinnercircle.com/fo...foro/clear.png I have to cut my warm up reps. My right middle finger feels kinda numb at the tip of the finger. I have no idea why it is. The problem is that I slip off the bar because of the finger and that is dangerous. Is my bar position too low or do I anything wrong?

http://www.youtube.com/watch?v=_srWOuGk3kc

Overhead press (with heels together) was really hard. I missed the last rep in the last two sets. Next time I will get all reps.

I felt my abs so hard during deadlifts. I hold the weight in the last rep. My left hand opened a bit and I had to drop the bar. My grip strength improved definitely. Sorry for this crappy camera position. I am going to position it on a bench in the workout.

http://www.youtube.com/watch?v=SL8ztvFc-zI

In my opinion there is no need for extra ab workout when your technique is good. I felt my abs in every exercise.

Friday July 5th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
3x100kg
3x120kg
2x130kg
5x5 140kg

Bench
2x5 20kg
5x40kg
5x60kg
3x80kg
5x5 90kg

Row
2x5 20kg
4/5/5/4/2 90kg

Notes
Again my right middle finger went numb during squats. So I tried to wrap the bar with my hand and thumb in the third set and figured out that the weight rests on my hands, especially my hand palms. That causes the numbness. Fourth set was again thumbless. Crap! Thanks to the powerlifting guy (squatted 310 kg at 82.5 kg body weight during a competition) I mentioned in a previous post. I told him that I need his advice and he helped. He figured out that the bar is too low and does not rest on my back but on my hands. He told me that the bar should be directly under the traps. So the bar was only about one inch higher than before. This setup was perfect! The last set was the best one ever!

http://www.youtube.com/watch?v=JJ5FKl3EZvU

Incline bench press was fine! The guy told me to widen my grip because so the distance to the chest is less. The maximal grip width is 81 cm at competitions. And he told me to hold the weight for one second after the lockout it because I went directly after the lockout down. That would not work at competitions! So I widened my grip, hold the weight after the lockout and got all reps! http://strongliftsinnercircle.com/fo...foro/clear.png The last rep in the last set was damn heavy!


I lost on rows because I talked too much with this guy during bench pressing. The weight gets heavier. Next time I will get all reps!

Next week I am going to lower the box by one plate. This week I used ten 15 kg plates. My hips are a bit lower than my knees as you can see.

Monday July 8th 2013

Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
3x100kg
3x120kg
2x130kg
5/5/5/5/3 142.5kg

Press
2x5 20kg
5x40kg
3x50kg
5x5 65kg

Deadlift
5x60kg
5x100kg
2x140kg
3x160kg

Notes
I lowered the box to nine 15 kg plates. I have to cut down the warm up reps. Next time I am going to do 3 reps instead of 5, except the first two sets. I forgot to record the fourth set and missed reps in my last set. :(

http://www.youtube.com/watch?v=qVUiVHw_6HI

Overhead press (with heels together) was good. This time I got all reps. :)

http://www.youtube.com/watch?v=nLw7oSQ-NAo

I watched Mehdi's hip thrust video and did not lower the weight. Crap! My back is slightly rounding when I push off the floor. So I will lower the weight by about 20% and let my ego at home. I lost grip strength in the third rep, my left hand opened. :( I ordered non-marking chalk to improve my grip strength.

http://www.youtube.com/watch?v=ZTpGWNjDYAU

Here are some photos of me sitting on nine 15 kg plates. My hips are a bit lower than last week.

Wednesday July 10th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x130kg
5x5 142.5kg

Bench
2x5 20kg
5x40kg
3x60kg
3x80kg
5/5/5/4/4 92.5kg

Row
2x5 20kg
5/5/5/4/4 90kg

Notes
I got all reps on squats. I added one plate and squatted again on ten 15 kg plates. Almost-4-times-body-weight-squat-guy checked my form and said that my hip joint is lower than my knee joint when I squat on a box built of ten plates.

http://www.youtube.com/watch?v=k7_zXjXsFlY

On the incline bench I lost the last rep in the last two sets. http://strongliftsinnercircle.com/fo...foro/clear.png Here are my first three sets. After that I had a spotter and I needed him.

http://www.youtube.com/watch?v=1yoHK_YkMks

Rows were hard and I missed the last rep in the last two sets, too. http://strongliftsinnercircle.com/fo...foro/clear.png

http://www.youtube.com/watch?v=p6QfNFXH3p4

This morning I weighed 102 kg/225 lbs. http://strongliftsinnercircle.com/fo...foro/clear.png Body weight decreases and weights increase. http://strongliftsinnercircle.com/fo...foro/clear.png

Friday July 12th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x130kg
5x5 145kg

Press
2x5 20kg
3x40kg
3x55kg
5/5/5/3/4 67.5kg

Deadlift
5x60kg
5x100kg
2x140kg
5x160kg

Notes
Squats were heavy. I lost tension in the last reps because my abs were already exhausted. I ordered the Inzer Forever Buckle Belt 10 mm 1 Prong in red. I decided for size L. I ordered my belt at Markus Schick's online shop.

http://youtu.be/KAFehxNEpjs

Overhead press (with heels together) was heavy, too. I missed some reps in the last two sets. The weight is almost 70% of my body weight. http://strongliftsinnercircle.com/fo...foro/clear.png

http://www.youtube.com/watch?v=3iQyHfB2U14

I did not lower the weight and used a mixed grip. Form was not so good. So I will lower the weight by 20 kg/45 lbs and go from there. I need to lift faster, straighten my back and use the hip thrust technique.

http://www.youtube.com/watch?v=kkFW8hq96wk

Body weight was 101 kg this morning. http://strongliftsinnercircle.com/fo...foro/clear.png I live vegetarian for some weeks now and applied the intermittent fasting scheme. When I used all my whey protein I will live vegan.

Geil, vielen Dank. Das kann (sollte) sich der ein oder andere sicher mal durchlesen.
Immer schön zu sehen, wenn jemand vernünftig trainiert und Ahnung von dem hat was er da tut ;-)

Danke hvk! Kann ich hier irgendwie einstellen, dass mich Tapatalk informiert, wenn neue Beiträge in dem Thread sind?

Schade, dass das Ganze nicht in Deutsch ist. Außerdem braucht man elend lang, bis die Seite geladen ist; wohl wegen der vielen Videos.

Ja, das liegt an den vielen Videos. Ich kopiere meine Beiträge immer aus meinem StrongLifts Log, daher sind sie auf englisch. Ich bin mir sicher, dass du alles verstehst. Mein Englisch ist nicht so komplex. ;)

Monday July 15th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
5x5 147.5kg

Bench
2x5 20kg
5x40kg
3x60kg
3x80kg
5/5/5/5/4 92.5kg

Row
2x5 20kg
5/5/4/4/4 90kg

Notes
Squats were good. I have to lift as fast as in my last set as you can see. I used non-marking chalk for squats and it was way better because the bar did not slip off my back and my hands.

http://youtu.be/4RQ7W0r6yxE

Incline bench was awesome. Almost-4-times-body-weight-squat-guy helped unracking in the last two sets. So I got this time one rep more and I missed one rep in the last set. The next time I am going to make it.

http://youtu.be/w75FVNaerJ0

Rows were too heavy. This was my third try with the same weight and I did not get all reps. So I will deload the next time.

Wednesday July 17th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
5x5 150kg

Press
2x5 20kg
3x40kg
3x55kg
5x5 67.5kg

Deadlift
5x60kg
5x100kg
5x140kg

Notes
Boom! 1.5x body weight squat. :) Squats were awesome! I lean more forward and so my butt does not wink. I feel my abs more than in the old days. :) The bar position is also correct. After squats I had a red stripe where the scapula is. :D

http://youtu.be/FKYyMyIpGWs

This time I got all reps on the overhead press (with heels together). :)

http://www.youtube.com/watch?v=nTkGjqRQg4I

As I said I lowered the weight on deadlift and will increase it from there in 2.5 kg/5 lbs steps. I held the weight on the last rep for grip strength.

http://youtu.be/9k8Hyw1M5Xk

Friday July 19th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
5x5 152.5kg

Bench
2x5 20kg
5x40kg
3x60kg
3x80kg
5x5 92.5kg

Row
2x5 20kg
5x5 80kg

Notes
Squats were awesome again. In this workout I really sat on the box and it was heavier than the times before. It felt good. In the video it looks like touch and go as everytime.

http://www.youtube.com/watch?v=ozwH3B2AG9Q

Boom! I made it! I took five minutes rest between the sets and had a spotter in each set. He just helped on unracking the weight.

Rows were easier after the deload. I tried different grip widths.

http://youtu.be/XBirKFqXSOA

Friday July 26th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
5x5 155kg

Press
2x5 20kg
3x40kg
3x55kg
5/5/5/4/3 70kg

Deadlift
5x60kg
5x100kg
5x142.5kg

Notes
Today I had my last exam for my studies. I hope I passed it. I ate bad the whole week, sleep bad and too short and did not train because of the crappy exams. My studies are in another city by the way.

To get this senseless knowledge out of my head and do not think about if I passed all exams I worked out today. Before the workout I slept about 1.5 h.

It was frigging hot in the gym. I drank 1.5 l of water without gas and 0.75 l of water with gas because the gym does not have it without.

Squats were very hard. I took about 5 min rest between the sets and got all reps. I think the bar was a bit too low on the left side (not perfectly parallel to the floor), no idea why. In the last two sets I had to use 15 kg plates because of such a sucker who needed the 20 kg plates for the leg press. The leg press was full with plates and that dumbass was wearing a bodybuilding belt the whole time. As we know bodybuilding belts are senseless, powerlifting belts for the win. Sometimes I wanna throw those guys out of the window. Those are weak people, both physically and mentally. Do squats and you will get physical and mental strength. After squats I was already exhausted and there were another two exercises.

http://www.youtube.com/watch?v=jsAwMDsSu1c

Overhead press (with heels together) was heavier. I missed reps in the last two sets. In the last set I lowered the bar in one rep too far away from my body. Crap!

http://www.youtube.com/watch?v=C0dq9xnYY04

I work on my form. Today my form was not the best.

http://www.youtube.com/watch?v=fdqWDe9V5Fg

Monday July 29th 2013

Squat
2x5 20kg
3x40kg
2x3 60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x150kg
5x5 157.5kg

Bench
2x5 20kg
5x40kg
3x60kg
3x80kg
2x90kg
5/5/5/5/4 95kg

Row
2x5 20kg
5x5 82.5kg

Notes
I was really exhausted after squats. The last rep on squats was crap because my lower back rounded. The other exercises suffered from squats. So I asked in the SLIC if I can switch immediately to 3x5. So I will do in the next workout.

http://www.youtube.com/watch?v=llSHuZpLl4Y

I missed the last rep on incline bench press. It is really annoying. My first goal is 100 kg 5x5. On Friday I will make it.

Rows went more or less good.

All in all the whole workout suffered from squats and I was about two hours at the gym.

Wednesday July 31st 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x150kg
5/5/4 160kg

Press
2x5 20kg
3x40kg
3x55kg
5x5 70kg

Deadlift
5x60kg
5x100kg
5x140kg
7x145kg
5x150kg

Notes
The switch from 5x5 to 3x5 was the best thing I could do. I tried to turn out my feet more because in the last reps my knees buckle in sometimes. Turning out the feet should avoid this. I have to work on the feet angle. Squats were heavy, I rounded with my lower back in the second set's last rep and in the last set I missed the last rep. I feel that I need a belt. Hurry up, Inzer! :D

http://youtu.be/fjNnqCR7KVo

I got all reps on overhead press (with heels together). I have to squeeze my glutes harder. Marco Sura aka almost-4-times-body-weight-squat-guy hit the gym before my fourth set.

http://www.youtube.com/watch?v=s6_qosntjl4

Then we did deadlift together. He checked my form. The bar was about one inch too far away from my shins. That is the reason why my lower back was slightly rounded. This time the bar was the whole time close to my legs. Now my shins are blue. I have to figure this out the next time because I do not permanently want blue shins. Marco told me to exhale from knee level to lock out when lifting the weight up and inhale from top to knee level when going down. This works quite good! Furthermore he pushed me to do more reps and an additional set. I told him afterward that I already squatted. :D The last rep with 145 kg/320 lbs was not so good. I used a mixed grip in every set. As Marco told me my right hand was overhand grip and my left hand was underhand grip. This constellation works better for me than vice versa. My right hand and right arm are dominant by the way.

http://youtu.be/8qHMgXW7Q-8

http://youtu.be/yaIGHhl02Dw

Thanks Joachim! I appreciate your advice.

Zitat:

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Zitat von Joachim

Deadlift: 1. On the top aren't you overextending your back?

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I do not think so. Maybe it is because of the camera angle. I have to squeeze my glutes more at the top that my abs get more work.

Zitat:

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Zitat von Joachim

2. Are you using your hamstrings? It looks like you are "squatting" the DLs. At least a little bit as far as I can see it.

---

The day after I felt my hamstrings and my glutes so hard. I had not felt them this way after deadlifts for months. My hips are higher than my knees.

Zitat:

---

Zitat von Joachim

3. Back looks good. No rounding as far as I can see from that distance.

---

:)
http://strongliftsinnercircle.com/fo...foro/clear.png

Zitat:

---

Zitat von Joachim

4. I could not do the reps so fast. But everyone is different I guess..

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You lift two times of your body weight. I am not this far yet. Lifting fast worked better for me because I did not have to rebuild the tension after every rep.

Zitat:

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Zitat von Joachim

5. You should walk with your feet straight says Kelly Starret http://strongliftsinnercircle.com/fo...foro/clear.png

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http://strongliftsinnercircle.com/fo...foro/clear.png My feet are slightly turned in and this looks retarded. So I turn them out. I am going to walk straight with my feet.

Zitat:

---

Zitat von Joachim

Squat: You have a very wide stance and also a very wide hand grip. On every rep when you are on the bottom your knees go in. If the rep is getting heavy then additionally to that the knees would move around. I think you should try to have a much closer stance but then again you outperform me on Squats heavily so who am I to tell you what to do http://strongliftsinnercircle.com/fo...foro/clear.png

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Today I am going to try a closer grip. You are right my stance is not perfect yet. I pushed my knees out on the heavy reps. Conclusion: narrower stance and feet more turned out.

Zitat:

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Zitat von Joachim

Overhead Press: Looks very good to me. Wow. Here again I would suggest to not rush those reps so much. Mehdi also suggests to have a short pause when on the top. Not too long but it might help you as well.

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Thanks, I have to read his overhead press book.

Friday August 2nd 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x150kg
3x5 160kg

Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
1x90kg
5/5/4/4/4 95kg

Row
2x5 20kg
5x5 85kg

Notes
Today it was very hot at the gym, about 30 °C/. I used a narrower grip on squats. It felt good. Furthermore I turned out my feet. The stance was a bit narrower, too. I have to work on my lockout that my back is straight under the bar. Marco Sura gave me advice at my lockouts. I have to push out my knees more. Squats were really heavy. I got all reps.

http://www.youtube.com/watch?v=y8u7Vdy97LI

Already exhausted after squats my incline bench sucked. Every fifth rep in the last three sets was slightly assisted. :(

I got all reps on rows.

This morning I weighed 100 kg/220 lbs, the magic mark. :) So my weights were better than in the last workout.

I am going to switch my training because weight is too heavy for squatting three times a week.

Monday August 5th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x150kg
3x5 162.5kg

Press
2x5 20kg
3x40kg
3x60kg
5/5/3/3/3 72.5kg

Deadlift
5x60kg
5x100kg
5x140kg
5x147.5kg

Notes
Two days rest was what I needed. I got all reps on squats. The lockouts were all good as you can see. I go a bit more forward and so my back is straight under the bar.

http://www.youtube.com/watch?v=qx_WcWQ6i0U

Overhead press (with heels together) was frigging heavy. I started reading Mehdi's overhead press book and checked rule #1. My forearms are perpendicular to the floor. I think my lockout is not perfect here, so I hyperextended my back during the lockout. I have to improve that.

http://www.youtube.com/watch?v=ln7f06KmNak

On deadlifts I scraped my shins and the wound on my right shin was bleeding again. Crap! This time the bar was more close to my shins in the starting position. I have to straighten my back more.

http://www.youtube.com/watch?v=z8DjiO-UQUY

Friday August 9th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x150kg
3x5 165kg

Press
2x5 20kg
3x40kg
3x60kg
4/3/3/3/3 72.5kg

Deadlift
5x60kg
5x100kg
5x140kg
5x150kg

Notes
Oh my god, squats .... The first set was crap because I was too close to the box. I have to use a wider grip that my wrists are straight because they hurt after squats. I was exhausted after squats.

http://www.youtube.com/watch?v=ptzd5EpglWw

Overhead press was frigging heavy. I missed reps in all sets ... http://strongliftsinnercircle.com/fo...foro/clear.png In the first set my feet were shoulder width apart which does not work so good for me because it is easier to squeeze my glutes with heels together. So the other sets were like always with heels together. Furthermore I have to lift faster and do not rest at the top.

http://www.youtube.com/watch?v=UAV4g5kJGq0

Deadlift was awesome. After scrabbing my right shin on Monday I ordered some Adidas Climacool Weightlifting socks being thicker at the shin side. Marco recommended those socks. In this workout I used them and it was way better. Moreover I took off my shoes after the first set because lifting felt not so good with shoes. Maybe this was my biggest problem on deadlift. So I am about 1 cm/0.5 in smaller. It was so much better without the shoes. It was easier to grab the bar. Hope you like my T-shirt. http://strongliftsinnercircle.com/fo...foro/clear.png

http://www.youtube.com/watch?v=Q1dGTkeBHwk

This morning I weighed 99 kg/218 lbs. Yesterday I could not eat frequently and the day was kinda turbulent.

Something about my eating habits: My whey protein is almost used. I eat plant based and I use the intermittent fasting scheme. So my first meal is at 10.00, second one is at 12.30 and the last one is at 17.00. My plan is 2973 kcal, 93 g protein (~ 13%), 573 g carbs (~ 77%), 27 g fat (~ 8%).

Monday August 12th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x160kg
3x4 167.5kg

Bench
2x5 20kg
3x40kg
3x60kg
1x80kg
5x5 85kg

Row
2x5 20kg
5x60kg
5x5 90kg

Notes
Squats were heavy. I missed the fifth rep in all three sets.

http://www.youtube.com/watch?v=HFMfDUXcveo

Incline bench was easy after deload. I unracked the bar on my own in every set.

Rows went good since I do not rush the reps.

Wednesday August 14th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x130kg
3x5 140kg

Press
2x5 20kg
3x40kg
3x60kg
5/5/5/3/3 72.5kg

Deadlift
5x60kg
5x100kg
5x140kg
5x152.5kg

Notes
Today I squatted light and without a box. I used a shoulder width stance (heels were shoulder with apart) and turned my feet about 30 to 40 degree out. I have to change my grip because my wrists and elbows hurt during squats and right after squats. I am sure that I hit parallel in every rep because I bounced out of the hole. Next time I am going to use another camera angle. Squats were easy. :) The weight was about 80% of my current box squat weight.

http://www.youtube.com/watch?v=Jj0fYXaweBs

Overhead press (with heels together) was frigging heavy. I missed reps in the last two sets. I have to read the book. I did not finish it yet.

http://www.youtube.com/watch?v=_QUjsYx0Du4

Deadlift was easy. Lifting without shoes is the key. :) The weightlifting socks prevent my shins from scrabbing.

http://www.youtube.com/watch?v=P3XV79wudcE

Hast ja ganz schön Kraft hehe

Friday August 16th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x160kg
5/4/4 167.5kg

Bench
2x5 20kg
3x40kg
3x60kg
2x80kg
5x5 87.5kg

Row
2x5 20kg
5x60kg
5x5 92.5kg

Notes
Squats were frigging heavy. In the warm up sets I tried a thumbless grip as Mark Rippetoe recommends. The bar slipped off my back the heavier the weight was, so I switched back to a narrow grip with thumbs wrapping the bar and pushed my elbows inwards. In the first set the last rep was so hard. I am proud that I got this rep because my core could not hold the weight anymore. I need a belt. In the last two sets I missed the fifth rep each. :( Since last week I have a bit pain between my right thigh and the hip. I think it is a muscle which was dragged or overloaded.

http://www.youtube.com/watch?v=nh3cc4FJxIw

Incline bench press was good.

Rows were heavy.

Monday August 19th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x160kg
3/3/2 167.5kg
1x170kg

Press
2x5 20kg
5x40kg
3x55kg
5x5 65kg

Deadlift
5x60kg
5x100kg
5x140kg
5/4 155kg

Notes
Today I squatted in the only power rack in the gym. Unracking was way better because the pins have the right height. The work sets were hard as hell. I missed reps in all sets. :( Then I tried a PR and got it. :) I still have no belt. Hurry up, Inzer!

http://www.youtube.com/watch?v=8NEjDmenPos

http://www.youtube.com/watch?v=4xFcdrqWI_8

After deload overhead press was easier. I used a shoulder width stance (heels shoulder width apart) and my toes pointed out. It feels better than heels together. My grip was a bit wider, about 5 cm/2 inches total.

http://www.youtube.com/watch?v=vxk_Fz3LRmc

On deadlifts I tried the hook grip. Well, it hurts a bit on the thumbs. Nevertheless I did a second work set with a overhand grip and it did not work well. I had to concentrate on the grip the whole time and could not focus the form which was bad. Next time I am going switch back to the mixed grip and maybe the hook grip.

http://www.youtube.com/watch?v=lRT0-Q0AOP0

http://www.youtube.com/watch?v=8CQ7SyK4mMg

Hab hier lang nimmer reingeschaut, hast dich gut entwickelt!

Die Beugen ohne Box gefallen mir wesentlich besser, als die mit. Scheint mir so, als würdest du bei den Boxbeugen zu schwer trainieren.

Danke. Da kann ich dir nur zustimmen. Ich habe die Box nur genommen, weil ich das Problem mit dem so genannten Butt Wink hatte. Es ist jetzt behoben. :)

Jetzt noch deine Definition und alles ist perfekt. :D

Ach scheiß auf Defi, wenn man Kraft hat... Arbeite lieber darauf hin die 200 zu beugen. ;)

Und die Sache mit dem Buttwink wäre ich anders angegangen, aber gut, scheint ja geklappt zu haben..^^

Wednesday August 21st 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x130kg
3x5 142.5kg

Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
5x5 90kg

Row
2x5 20kg
5x60kg
5x5 95kg

Notes
Squats were good. I practiced the lockout and finding immediately the right stance.

http://www.youtube.com/watch?v=2MKxdBsYGMw

Incline bench was hard. I accelerated the weight as fast as I could as Mehdi wrote in the overhead press book. Now I know this is very important.

Rows were hard, too. I broke through my last plateau and I think my technique has also improved. Pushing the chest out makes the back flat!

http://www.youtube.com/watch?v=I4TLJMe6GWo

Klasse Videos, kann der ein oder andere bestimmt einiges davon lernen!

Friday August 23rd 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x130kg
3x5 145kg

Press
2x5 20kg
3x40kg
3x55kg
5x5 67.5kg

Deadlift
5x60kg
5x100kg
5x140kg
5x157.5kg

Notes
Squats were good. The first rep was crap because I went too deep, so my butt was winking.

http://www.youtube.com/watch?v=04MT4h-iESY

Overhead press was good. Mehdi's advice helps, especially accelerating the bar and the white knuckles. I felt my abs hard.

Deadlift gets heavier. I used a mixed grip in all sets (left - underhand, right - overhand). This time I lifted in shoes, did not work so good. I did not rush the reps and it was harder because I had to rebuild a flat back in every rep. In the third rep I forgot it. :(

http://youtu.be/HKnEgSJMEqc

Diesen "Buttwink" würd ich noch nichtmal als kritisch ansehen...

Viel interessanter ist die Tatsache, dass du mit Hohlkreuz startest und unten dann erst grade wirst. Versuche dauerhaft grade zu bleiben.

Danke. Jetzt sehe ich es auch, muss ich beim nächsten Mal mehr drauf achten.

Ich habe dein Video zum Kreuzheben mit 185 kg gesehen. Exzellente Leistung! Wie hast du es geschafft, dass dein Rücken die ganze Zeit extrem gerade ist? Hast du mal etwas zu deiner Technik geschrieben?