Don Octavio's road to equipped nationals

[donoctavio]

Mittwoch 21. August 2024
Time: 20:16 – 22:59 (2h 42m)
Body Weight: 114.9 kgs
Total Volume: 12.050 Kg

** Deadlift **
- Total Volume: 6.200 Kg
- 20.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps [50kg Chain]
- 120.0 kgs x 5 reps [50kg Chain, Back Support]
- 160.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 160.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 160.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 160.0 kgs x 5 reps [50kg Chain, belt, Straps]
- 160.0 kgs x 5 reps [50kg Chain, belt, Straps]

** Bench Press **
- Total Volume: 5.850 Kg
- 20.0 kgs x 30 reps [vs violet JSB (20kg)]
- 20.0 kgs x 30 reps [vs violet JSB (20kg)]
- 70.0 kgs x 10 reps [vs violet JSB (20kg)]
- 120.0 kgs x 5 reps [vs violet JSB (20kg)]
- 167.5 kgs x 5 reps [vs violet JSB (20kg), Catapult]
- 167.5 kgs x 5 reps [vs violet JSB (20kg), Catapult]
- 167.5 kgs x 5 reps [vs violet JSB (20kg), Catapult]
- 167.5 kgs x 5 reps [vs violet JSB (20kg), Catapult]

** Pull Up **
- Total Volume: 0 Kg
- 10 reps [Blue band]
- 10 reps [Blue band]
- 10 reps [Blue band]
- 10 reps [Blue band]

Fazit: war sehr zäh die Heberei, paar Nebenübungen verschoben

 

[donoctavio]

Sonntag 25. August 2024
Time: 19:20 – 21:25 (2h 05m)
Body Weight: 115.4 kgs
Total Volume: 12.590 Kg

** Bowbar Squat ** (Superset 1)
- Total Volume: 5.950 Kg
- 70.0 kgs x 12 reps [RB orange JSB, XXL inferno]
- 120.0 kgs x 8 reps [RB orange JSB, XXL inferno, Back Support]
- 170.0 kgs x 5 reps [RB orange JSB, XXL inferno, Back Support]
- 220.0 kgs x 5 reps [RB orange JSB, XXL inferno]
- 220.0 kgs x 5 reps [RB orange JSB, XXL inferno]
- 220.0 kgs x 5 reps [RB orange JSB, XXL inferno]

** Bench Press ** (Superset 1)
- Total Volume: 3.160 Kg
- 20.0 kgs x 20 reps [50 kg Chain (-25)]
- 60.0 kgs x 12 reps [50 kg Chain (-25)]
- 100.0 kgs x 6 reps [50 kg Chain (-25)]
- 120.0 kgs x 3 reps [50 kg Chain (-25)]
- 120.0 kgs x 3 reps [50 kg Chain (-25)]
- 120.0 kgs x 3 reps [50 kg Chain (-25)]
- 120.0 kgs x 3 reps [50 kg Chain (-25)]

** Sumo DL **
- Total Volume: 3.480 Kg
- 120.0 kgs x 5 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 5 reps [50 kg Chain, belt, Straps]
- 160.0 kgs x 5 reps [50 kg Chain, belt, Straps]
- 160.0 kgs x 5 reps [50 kg Chain, belt, Straps]

** Crunch **
- Total Volume: 0 Kg
- 25 reps
- 25 reps
- 25 reps
- 25 reps

Fazit: nur 2 TE diese Woche deshalb nur Hauptlifts und etwas Bauch

 

[tony]

hey don, belt squats machst du gar nimmer oder? fiel mir nur mal so auf.
hat das einen grund?

 

[donoctavio]

hey don, belt squats machst du gar nimmer oder? fiel mir nur mal so auf.
hat das einen grund?

der Grund ist Simpel, ich schreibe meinen Plan nicht selber und der Planschreiber schreibt keine Beltsquats ... wir machen nix was keinen direkten Übertrag auf die Wettkampfübungen hat... ich bin ja noch Wettkampfathlet und nicht Pumper

 

[donoctavio]

Dienstag 27 August 2024
Time: 19:46 – 22:13 (2h 27m)
Body Weight: 115.0 kgs
Total Volume: 16.260 Kg

** Deadlift **
- Total Volume: 5.335 Kg
- 70.0 kgs x 10 reps
- 120.0 kgs x 7 reps
- 165.0 kgs x 3 reps
- 165.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 165.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 165.0 kgs x 5 reps [50kg Chain, belt, Straps]
- 165.0 kgs x 5 reps [50kg Chain, belt, Straps]

** Bench Press **
- Total Volume: 5.505 Kg
- 20.0 kgs x 30 reps [vs violet JSB (20kg)]
- 60.0 kgs x 10 reps [vs violet JSB (20kg)]
- 100.0 kgs x 5 reps [vs violet JSB (20kg)]
- 135.0 kgs x 3 reps [vs violet JSB (20kg)]
- 170.0 kgs x 5 reps [vs violet JSB (20kg), Catapult]
- 170.0 kgs x 5 reps [vs violet JSB (20kg), Catapult]
- 170.0 kgs x 5 reps [vs violet JSB (20kg), Catapult]
- 170.0 kgs x 5 reps [vs violet JSB (20kg), Catapult]

** Pull Up **
- Total Volume: 0 Kg
- 12 reps [Blue band]
- 12 reps [Blue band]
- 12 reps [Blue band]
- 12 reps [Blue band]

** Rope Push Down ** (Superset 1)
- Total Volume: 1.680 Kg
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

** Barbell Row ** (Superset 1)
- Total Volume: 3.740 Kg
- 85.0 kgs x 10 reps
- 85.0 kgs x 12 reps
- 85.0 kgs x 12 reps
- 85.0 kgs x 12 reps

Fazit: zäh ...

 

[tony]

danke, aber als nen pumper hab ich dich nie gesehen ^^, egal was du gerade machst

 

[donoctavio]

Freitag 30. August 2024
Time: 19:34 – 22:20 (2h 45m)
Body Weight: 115.7 kgs
Total Volume: 13.330 Kg

** Bowbar Squat **
- Total Volume: 6.175 Kg
- 70.0 kgs x 15 reps [RB New orange]
- 120.0 kgs x 10 reps [RB New orange]
- 170.0 kgs x 6 reps [RB (-85kg) old orange, Back Support]
- 220.0 kgs x 5 reps [RB (-85kg) old orange, XXL inferno, belt]
- 220.0 kgs x 5 reps [RB (-85kg), old orange XXL inferno, belt]
- 235.0 kgs x 3 reps [RB (-85kg) old orange, XXL inferno, belt]

** Bench Press **
- Total Volume: 4.525 Kg
- 20.0 kgs x 30 reps
- 60.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 122.5 kgs x 6 reps
- 122.5 kgs x 3 reps [50kg Chain, chest -20kg]
- 122.5 kgs x 3 reps [50kg Chain, chest -20kg]
- 122.5 kgs x 3 reps [50kg Chain, chest -20kg]
- 122.5 kgs x 3 reps [50kg Chain, chest -20kg]

** Leg Extensions Banded **
- Total Volume: 0 Kg
- 15 reps [Green band]
- 15 reps [Green band]
- 15 reps [Green band]
- 15 reps [Green band]

** Leg Curls ** (Superset 1)
- Total Volume: 0 Kg
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]

** EZ-Bar Curl ** (Superset 1)
- Total Volume: 2.000 Kg
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Hypertension ** (Superset 2)
- Total Volume: 0 Kg
- 12 reps
- 12 reps
- 12 reps

** Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 630 Kg
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps

 

[tony]

leg curls muss ich auch wieder machen, hab mir ein sauteures teil für 260€ gekauft und mach die nie weils so ätzend ist das ding auf die bank aufzustecken lol

 

[donoctavio]

leg curls muss ich auch wieder machen, hab mir ein sauteures teil für 260€ gekauft und mach die nie weils so ätzend ist das ding auf die bank aufzustecken lol

ich finde die mit dem Slingtrainer recht fordernd, hab fast immer Muskelkater davon, ein gerät würde ich mir dafür nicht zulegen...

 

[tony]

gibts da ein video von dir ? machst du die so?

ein gerät würde ich mir dafür nicht zulegen...

hab mir den hier gekauft, das doofe ist das ich die tiefste position brauche und deshalb das teil am boden aufliegt, d.h. der arm lässt sich kaum bewegen und ich muss unter die bank noch ne holzplatte unterlegen um zu trainieren.

 

[donoctavio]

machst du die so?

genau so, schaut nur weniger cool aus bei mir weil dicker Powerlifter

 

[tony]

merci und von wegen dick, sehr kräftig, massig und extrem stark triffts eher

 

[donoctavio]

Sonntag 1. September 2024
Time: 15:24 – 16:58 (1h 33m)
Body Weight: 115.1 kgs
Total Volume: 7.850 Kg

** Barbell Squat **
- Total Volume: 4.450 Kg
- 20.0 kgs x 12 reps
- 20.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 100.0 kgs x 5 reps [Interno XXL]
- 140.0 kgs x 3 reps [Inferno XXL, belt]
- 170.0 kgs x 5 reps [Inferno Pro XXL, belt]
- 180.0 kgs x 5 reps [Inferno Pro XXL, belt]
- 180.0 kgs x 5 reps [Inferno Pro XXL, belt]

** Sumo DL **
- Total Volume: 3.400 Kg
- 170.0 kgs x 5 reps [Inferno XXL, belt]
- 170.0 kgs x 5 reps [Inferno XXL, belt]
- 170.0 kgs x 5 reps [Inferno XXL, belt]
- 170.0 kgs x 5 reps [Inferno XXL, belt]

Fazit: heute im Dienstsportraum weil Nachtdienst... Deshalb mal ohne Bänder und Ketten und nur die Hauptlifts, weil spät dran

 

[donoctavio]

Mittwoch 4. September 2024
Time: 09:25 – 11:51 (2h 25m)
Body Weight: -
Total Volume: 25.240,5 Kg

Sportlife Rab

** Deadlift **
- Total Volume: 5.420 Kg
- 70.0 kgs x 10 reps
- 110.0 kgs x 7 reps
- 150.0 kgs x 3 reps
- 180.0 kgs x 5 reps [Belt, straps]
- 180.0 kgs x 5 reps [Belt, straps]
- 170.0 kgs x 5 reps [Belt, straps]
- 170.0 kgs x 5 reps [Belt, straps]

** Bench Press **
- Total Volume: 6.840,5 Kg
- 56.5 kgs x 20 reps [Barweight 16,5 kgs]
- 96.5 kgs x 10 reps [Barweight 16,5 kgs]
- 136.5 kgs x 5 reps [Barweight 16,5 kgs]
- 166.5 kgs x 2 reps [Barweight 16,5 kgs]
- 186.5 kgs x 5 reps [Catapult, barweight 16,5]
- 186.5 kgs x 5 reps [Catapult, barweight 16,5]
- 186.5 kgs x 5 reps [Catapult, barweight 16,5]
- 186.5 kgs x 5 reps [Catapult, barweight 16,5]

** V-Bar Push Down **
- Total Volume: 4.200 Kg
- 70.0 kgs x 15 reps
- 70.0 kgs x 15 reps
- 70.0 kgs x 15 reps
- 70.0 kgs x 15 reps

** Barbell Row **
- Total Volume: 4.080 Kg
- 85.0 kgs x 12 reps
- 85.0 kgs x 12 reps
- 85.0 kgs x 12 reps
- 85.0 kgs x 12 reps

** Lat Pulldown **
- Total Volume: 4.000 Kg
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 700 Kg
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

Fazit: sehr, sehr heiß, keine Ventilatoren, hab mir so einen Mini Ventilator mitgebracht, dem ist leider der Saft ausgegangen, vor Ende des Trainings... 1 Liter Getränk ist Zuwenig bei der Hitze... 2 wären hoffentlich genug

 

[donoctavio]

Freitag 6. September 2024
Time: 09:01 – 10:59 (1h 57m)
Total Volume: 14.579,5 Kg
Sportlife Rab

** Barbell Squat **
- Total Volume: 5.500 Kg
- 20.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 100.0 kgs x 7 reps [Inferno XXL]
- 140.0 kgs x 5 reps [Inferno XXL, belt]
- 170.0 kgs x 3 reps [Inferno XXL, belt]
- 190.0 kgs x 5 reps [Inferno Pro XXL, belt]
- 180.0 kgs x 5 reps [Inferno Pro XXL, belt]
- 180.0 kgs x 5 reps [Inferno pro XXL, belt]

** Leg Extension Machine ** (Superset 1)
- Total Volume: 2.160 Kg
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps

** Leg Curls ** (Superset 1)
- Total Volume: 1.350 Kg
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps

** Seated Machine Curl **
- Total Volume: 1.580 Kg
- 30.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Bench Press ** (Superset 2)
- Total Volume: 3.989,5 Kg
- 16.5 kgs x 30 reps
- 56.5 kgs x 12 reps
- 96.5 kgs x 8 reps
- 136.5 kgs x 4 reps
- 161.5 kgs x 3 reps
- 166.5 kgs x 3 reps
- 171.5 kgs x 3 reps

** Hypertension ** (Superset 2)
- Total Volume: 0 Kg
- 15 reps
- 15 reps
- 15 reps
- 15 reps

Fazit: beim drücken musste ich mich wieder mit der 16,5 kg Hantel begnügen, obwohl ich inzwischen anzweifle das die mit 20 kg angeschriebene Hantel 20 kg hat... Ansonsten läuft das Training hier wesentlich besser als Zuhause. Mit dem Rad zum Gym zum Munter werden und als kleines Kreislauf Warm-up, zur Bucht als kleiner Cool-Down und dann direkt ins Meer, das alles auf nüchternen Magen tut mir sehr gut und dann ein Kleiner Brunch in der Bucht. Könnte so bleiben...

 

[tony]

meine 30mm langhantel hatte 18,5kg, jahrelang dachte ich 20kg lol... jetzt hab ich die stange verschenkt

 

[donoctavio]

Montag 9. September 2024
Time: 10:20 – 12:20 (2h 00m)
Total Volume: 17.290 Kg
Sportlife Rab

** Barbell Squat **
- Total Volume: 5.280 Kg
- 20.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 100.0 kgs x 6 reps
- 140.0 kgs x 5 reps [Inferno XXL]
- 170.0 kgs x 3 reps [Inferno XXL, belt]
- 200.0 kgs x 5 reps [Inferno Pro XXL, belt]
- 200.0 kgs x 5 reps [Inferno Pro XXL, belt]
- 210.0 kgs x 3 reps [Inferno Pro XXL, belt]

** Sumo DL **
- Total Volume: 4.600 Kg
- 110.0 kgs x 5 reps [Inferno XXL]
- 150.0 kgs x 3 reps [Inferno XXL]
- 180.0 kgs x 5 reps [Inferno XXL, belt, straps]
- 180.0 kgs x 5 reps [Inferno XXL, belt, straps]
- 180.0 kgs x 5 reps [Inferno XXL, belt, straps]
- 180.0 kgs x 5 reps [Inferno XXL, belt, straps]

** Adduction Machine ** (Superset 1)
- Total Volume: 3.840 Kg
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps

** Cable Pullover ** (Superset 1)
- Total Volume: 3.570 Kg
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 15 reps

** Crunch **
- Total Volume: 0 Kg
- 25 reps
- 25 reps
- 25 reps
- 25 reps

Fazit: erstaunlich gut gegangen

 

[donoctavio]

Mittwoch 11. September 2024
Time: 09:05 – 11:17 (2h 11m)
Total Volume: 25.110 Kg
Sportlife Rab

** Deadlift **
- Total Volume: 5.580 Kg
- 70.0 kgs x 10 reps
- 110.0 kgs x 8 reps
- 150.0 kgs x 3 reps
- 185.0 kgs x 5 reps [Belt, straps]
- 185.0 kgs x 5 reps [Belt, straps]
- 170.0 kgs x 5 reps [Belt, straps]
- 170.0 kgs x 5 reps [Belt, straps]

** Bench Press **
- Total Volume: 7.040 Kg
- 60.0 kgs x 20 reps
- 100.0 kgs x 10 reps
- 140.0 kgs x 5 reps
- 170.0 kgs x 2 reps
- 190.0 kgs x 5 reps [Catapult]
- 190.0 kgs x 5 reps [Catapult]
- 190.0 kgs x 5 reps [Catapult]
- 190.0 kgs x 5 reps [Catapult]

** Barbell Row **
- Total Volume: 4.080 Kg
- 85.0 kgs x 12 reps
- 85.0 kgs x 12 reps
- 85.0 kgs x 12 reps
- 85.0 kgs x 12 reps

** Lat Pulldown ** (Superset 1)
- Total Volume: 4.000 Kg
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Rope Push Down ** (Superset 1)
- Total Volume: 3.570 Kg
- 70.0 kgs x 15 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 840 Kg
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps

Fazit: letztes Training hier im Urlaub in RAB nächstes schon wieder Zuhause.

 

[donoctavio]

Freitag 13. September 2024
Time: 12:20 – 16:00 (3h 40m)
Body Weight: 116.5 kgs
Total Volume: 10.830 Kg
@home

** Barbell Squat **
- Total Volume: 5.430 Kg
- 20.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 7 reps [SBD sleeves XL, Back Support]
- 170.0 kgs x 2 reps [SBD sleeves XL, belt]
- 200.0 kgs x 2 reps [Wraps thp, belt]
- 220.0 kgs x 3 reps [Wraps thp, super centurion w/o straps]
- 250.0 kgs x 3 reps [Wraps thp, super centurion w/o straps]
- 250.0 kgs x 3 reps [Wraps thp, super centurion w/o straps]
- 250.0 kgs x 3 reps [Wraps thp, super centurion w/o straps]

** Bench Press **
- Total Volume: 5.400 Kg
- 20.0 kgs x 30 reps
- 60.0 kgs x 15 reps
- 100.0 kgs x 9 reps
- 140.0 kgs x 3 reps
- 180.0 kgs x 3 reps [Catapult]
- 220.0 kgs x 3 reps [LCC custom 7cm board]
- 230.0 kgs x 3 reps [LCC custom 7cm board]
- 230.0 kgs x 3 reps [LCC custom 7cm board]

** Leg Extensions Banded ** (Superset 1)
- Total Volume: 0 Kg
- 15 reps
- 15 reps
- 15 reps
- 15 reps

** Leg Curls ** (Superset 1)
- Total Volume: 0 Kg
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]

** Hypertension ** (Superset 1)
- Total Volume: 0 Kg
- 15 reps
- 15 reps
- 15 reps
- 15 reps

Fazit: im Urlaub waren die Raw beugen wesentlich einfacher... Entweder sind die Gewichte da alle um 5 kg zu leicht oder die haben da weniger Erdbeschleunigung

 

[donoctavio]

Montag 16. September 2024
Time: 16:11 – 19:25 (3h 13m)
Body Weight: 116.5 kgs
Total Volume: 17.995 Kg
@ home

** Sumo DL **
- Total Volume: 6.070 Kg
- 20.0 kgs x 20 reps [OHG]
- 70.0 kgs x 10 reps [OHG]
- 120.0 kgs x 7 reps [OHG]
- 170.0 kgs x 3 reps [OHG, belt]
- 200.0 kgs x 3 reps [Velocity 46 ws, belt]
- 220.0 kgs x 3 reps [Velocity 46 ws, belt]
- 220.0 kgs x 3 reps [Velocity 46 ws, belt]
- 170.0 kgs x 5 reps [Straps, belt, SBD XL]
- 170.0 kgs x 5 reps [Straps, belt, SBD XL]

** BP with Board **
- Total Volume: 5.550 Kg
- 20.0 kgs x 30 reps
- 70.0 kgs x 12 reps
- 120.0 kgs x 7 reps
- 150.0 kgs x 3 reps [Wraps]
- 170.0 kgs x 3 reps [Wraps]
- 200.0 kgs x 3 reps [4cm board, catapult]
- 200.0 kgs x 3 reps [4cm board, catapult]
- 200.0 kgs x 3 reps [4cm board, catapult]
- 170.0 kgs x 3 reps [wraps]

** Pull Up **
- Total Volume: 0 Kg
- 10 reps [Blue band]
- 10 reps [Blue band]
- 10 reps [Blue band]
- 10 reps [Blue band]

** Barbell Row ** (Superset 1)
- Total Volume: 2.700 Kg
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps

** Lateral Dumbbell Raise ** (Superset 1)
- Total Volume: 1.050 Kg
- 35.0 kgs x 10 reps [DB 17,5kgs]
- 35.0 kgs x 10 reps [DB 17,5kgs]
- 35.0 kgs x 10 reps [DB 17,5kgs]

** Rope Push Down ** (Superset 2)
- Total Volume: 1.050 Kg
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Hammer Curls ** (Superset 2)
- Total Volume: 1.575 Kg
- 35.0 kgs x 15 reps [DB 17,5kgs]
- 35.0 kgs x 15 reps [DB 17,5kgs]
- 35.0 kgs x 15 reps [DB 17,5kgs]


Fazit: halbe Stunde mit Coach telefoniert, deshalb hat's so lange gedauert...