Mission International Level

[Mellos]

Hey guys.
Just wanted to be more active in this forum and wondered how I could get this done...
And then the epiphany revealed itself and I knew what to do:
Training Log time!

So, while I´m still taking a little break here are my current PB´s and workout program:

Squat: 140 Kg (but I can just do 135 or 130 atm)
Benchpress: 95 Kg (I am confident on nailing the 100 Kg soon but don´t know, if I bench comp legal)
Deadlift: 175 Kg (made me feel all confident to rise up again after 8 PB lacking months)

Chest-Shoulder-Tricep
Benchpress
4 Sets x 6-12 Reps
Dumbbell-Benchpress
3 Sets x 6-12 Reps
Seated Barbell Shoulderpress (is there a shorter name for it?)
3 Sets x 6-12 Reps
Seated Dumbbell Shoulderpress
3 Sets x 6-12 Reps
Tricep Rollbacks
3 Sets x 6-12 Reps
Lateral Raise
2 Sets x 6-12 Reps
Rear Deltoid Raise
2 Sets x 6-12 Reps

Lat-Bicep
Pull Up
4 x ?
Chin Up
3 x ?
Chin Up (parallel grip)
3 x ?
Barbell-Rows
3 x 6-12
Barbell Curls
2 x 6-12
Some DB Curls of whatever kind
2 x 6-12

Lower Body and Core
Squat
4 x 6-12
Front Squat
3 x 6-12
Calf Raising of whatever kind
4 x 10-15
Twisting Crunch
4 x 8-15
Weighted Crunch
4 x 8-15

No muscle failure shall be achieved in this program to benefit muscle growth rather than development of the nervous system.
I might continue this way of working out for about 2 more months before going back to maximum effort training.

[soniczip]

Deadlift: 175 Kg (made me feel all confident to rise up again after 8 PB lacking months)

was this the one you made at the vf week? well done mate!

[Talyn]

Excellent! Great to have you logging over here.

Look forward to seeing your improvements.

[Mellos]

Workout of yesterday

Lat-Bicep
Pull Up
5, 4, 5, 5
Chin Up
3 x 6
Barbell-Rows
3 x 12 x 40 Kg
Dumbbell-Rows
3 x ? x 27,5 Kg (forgot the number of reps )
Barbell Curls
1 x 20 Kg one armed
3 x 20 Kg one armed
18 x 20 Kg

Got a cold or flu or so, therefore been messing around a bit.
And then 10,5 km running at 1 o´clock in the night

TODAY it´s SQUATting time!

[Mellos]

Some Pb Tryin on last Saturday, 20-25km of running the day after and Benching on thursday.
And now the time has come:
German IPF Powerlifting RAW-Cup in Berlin tomorrow
and Münster Marathon in Münster on Sunday
Makes 2 days of dehydrating, 2 days of refeed, 2 days of competition and 1100 km of travel.

I´m gonna be dead on monday^^

[dublin dave]

WTF...you are competing on a powerlifting comp on Saturday and running a marathon on Sunday!!!??? Good luck...

[soniczip]

German IPF Powerlifting RAW-Cup in Berlin tomorrow
and Münster Marathon in Münster on Sunday

master of the frakking "i'm gonna make it" gods hell yeah

[bronco]

Good to see a log from you! And good luck for the PL comp as well as the marathon, kick as in both !

[Rochellita]

Good luck for both

[Mellos]

This thing didn´t last for long did it?
Ok, let´s try that again
New year (2011), new strength marks (142,5/100/190), new goals (way too much crackpiping to mention) and new competitions to be ruled as well as a new sport to master, it´s olympic lifting

Right now I´m planning to compete in some German RAW Cups, the German LogLift Championships and one or more strongman newcomer´s cups and weightlifting comps that my trainer thinks I will be capable of not looking too bad in (does that gramatically make sense? lol)

Started technique training in the middle of january and my trainer says that I´m talented, which makes me happy of course
So far I did lots and lots of easy technique lifts up to 80 Kg in the clean, 40 Kg in the snatch and maybe 30 Kg in the jerk

Also tried on a new deadlift PB and dramatically failed by some weird spooky coincidence which will not be explained here for the fail is still too strong

In about half an hour I will head towards the weightlifting club and in about 5 hours I´ll be back (lots of time for reading in the train )
And by tomorrow I should be in Düsseldorf for some crazy ass strongman stuff with Devil´s Plaything, Krypto, Jakob and DP´s new training partner (soon to be a vegan for sure ) just before and/or after hitting the Jade Imbiß

[Mellos]

Just came homeand this is what happened

warmup

Snatch
2 x 5 x 20 Kg
4 x 5 x 30 Kg
3 x 5 x 40 Kg
2/3 x 5 x 45 Kg
1 x 50 Kg
2 x 1 x 50 Kg

Cleans first then Jerks (in 1 set)
some light warmup weight
4 x (2 + 2) x 40 Kg
2 x (2 + 2) x 50 Kg
maybe some sets with 55 Kg
1 x 60 Kg

so many sets, I don´t really know, if I got them all right
also that was the ultra cardio workout
the trainer had to take off early so he rushed me through that workout with only 1-2 min pause in between sets

some of those sets were awesome and absolutely comp legal, some were the worst crap ever seen
have to get all the reps on the same level in the future
also those snatches are absolute back killers

looking forward to training tomorrow

[JP]

you still have your hunky long hair mate?

if you do, we want some lifting videos

[bronco]

Hey good to see some logging ! Also, is this log named after the bob seger song?

[Mellos]

you still have your hunky long hair mate?

if you do, we want some lifting videos

Lol yeah, longer than ever^^
Finally got back my camera, so there will be vids when I´ll lift some impressive numbers

Hey good to see some logging ! Also, is this log named after the bob seger song?

Yes, sir



So, went to Düsseldorf for some crazy ass strongman action and worked out on the day after and the day after that
(but not that much)

warmup with snatch and c&j
Log Lift
up to 1 x 80 Kg
1 x 90 Kg fail wasn´t in the head but I think I can do it

Farmers Walk
~10m x 100 Kg each hand took me a long time, tried to pick up 127 each hand...let´s not talk about that

Atlas Stones
? x 100 Kg fail
1 x 100 Kg Lift is easy, picking it up is not


Sunday
warmup
Benchpress
2 x 95 Kg I think

Monday
warmup
Frontsquats
up to 3 x 110 RepPB not as deep as usual but still legal, lot´s of reps with my max, that´ll be a hell lot of cancer then
50 x Bodyweight just for fun

Then went to the gymnastics for fun class on tuesday but for fun doesn´t mean you can´t get hurt
Woke up today unable to walk doctor will come in a few hours, then I´ll know more

The reason I only did 1 exercise on each monday and sunday was that my tricep was pretty much done from loglifting but I needed to do sth for the chest and for the squats that I needed to work on my quads with my back muscles still being sore

Wont go to the lifting club today, let´s see how it goes on friday

[JP]

solid training!

and according to latest research doing double or more reps with your max does not cause cancer at all, something to do with antibodies... Its just doing a single with your max single.