LM25 kl KDK

[donoctavio]

Sonntag 2. März 2025
Time: 13:27 – 15:13 (1h 46m)
Body Weight: 117.0 kgs
Total Volume: 8.945 Kg
14 min Crosstrainer@home

** Barbell Squat ** (Superset 1)
- Total Volume: 4.325 Kg
- 20.0 kgs x 12 reps
- 70.0 kgs x 10 reps [Back Support]
- 120.0 kgs x 6 reps [SBD L, Back Support]
- 150.0 kgs x 3 reps [SBD L, Back Support]
- 180.0 kgs x 3 reps [SBD L, belt]
- 205.0 kgs x 1 rep [Inferno pro, belt]
- 195.0 kgs x 2 reps [Inferno pro, belt]
- 180.0 kgs x 3 reps [SBD L, belt]
- 180.0 kgs x 3 reps [SBD L, Belt]

** Bench Press ** (Superset 1)
- Total Volume: 4.620 Kg
- 20.0 kgs x 40 reps [med grip]
- 60.0 kgs x 12 reps [med grip]
- 100.0 kgs x 6 reps [med grip]
- 130.0 kgs x 3 reps [med grip]
- 170.0 kgs x 3 reps [med grip, catapult]
- 200.0 kgs x 1 rep [med grip, catapult]
- 190.0 kgs x 2 reps [med grip, catapult]
- 170.0 kgs x 3 reps [med grip, catapult]
- 170.0 kgs x 3 reps [med grip, catapult]

Fazit: nicht zu vergleichen mit letzter Woche (Trainingswoche ) wo alles schwer war, ging es heute richtig gut!

 

[donoctavio]

Donnerstag 6. März 2025
Time: 11:52 – 13:51 (1h 59m)
Body Weight: 117.2 kgs
Total Volume: 30.174,2 Kg
10 min Spinning@DSR

** Leg Press ** (Superset 1)
- Total Volume: 13.360 Kg
- 80.0 kgs x 12 reps
- 160.0 kgs x 10 reps
- 240.0 kgs x 10 reps
- 280.0 kgs x 10 reps
- 280.0 kgs x 10 reps
- 280.0 kgs x 10 reps

** Incline Smith Press ** (Superset 1)
- Total Volume: 4.700 Kg
- 10.0 kgs x 30 reps
- 50.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Sumo DL **
- Total Volume: 3.095 Kg
- 100.0 kgs x 5 reps
- 140.0 kgs x 3 reps
- 170.0 kgs x 1 rep [Belt, Mixed grip]
- 185.0 kgs x 1 rep [Belt, Mixed geip]
- 200.0 kgs x 1 rep [Belt, Mixed grip]
- 180.0 kgs x 3 reps [Belt, Straps OHG]
- 180.0 kgs x 3 reps [Belt, Straps OHG]
- 180.0 kgs x 3 reps [Best, Straps OHG]

** Long Pull ** (Superset 2)
- Total Volume: 3.120 Kg
- 130.0 kgs x 8 reps
- 130.0 kgs x 8 reps
- 130.0 kgs x 8 reps

** Parallel Bar Triceps Dip ** (Superset 2)
- Total Volume: 4.219,2 Kg
- 117.2 kgs x 12 reps
- 117.2 kgs x 12 reps
- 117.2 kgs x 12 reps

** Cable Curl ** (Superset 3)
- 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

** Crunch ** (Superset 3)
- Total Volume: 0 Kg
- 25 reps
- 25 reps
- 25 reps
- 25 reps

 

[donoctavio]

Sonntag 9. März 2025
Time: 18:51 – 20:42 (1h 50m)
Body Weight: 118.1 kgs
Total Volume: 8.310 Kg
10 min Crosstrainer@home

** Barbell Squat ** (Superset 1)
- Total Volume: 3.920 Kg
- 20.0 kgs x 12 reps [Back Support]
- 70.0 kgs x 10 reps [Back Support]
- 110.0 kgs x 7 reps [Back Support]
- 150.0 kgs x 3 reps [SBD L, Back Support]
- 190.0 kgs x 1 rep [SBD L, belt]
- 207.5 kgs x 1 rep [Inferno pro, belt]
- 222.5 kgs x 1 rep [Inferno pro, belt]
- 190.0 kgs x 3 reps [SBD L, belt]
- 190.0 kgs x 3 reps [SBD L, Belt]

** Bench Press ** (Superset 1)
- Total Volume: 4.390 Kg
- 20.0 kgs x 50 reps
- 60.0 kgs x 12 reps
- 90.0 kgs x 7 reps
- 120.0 kgs x 4 reps [elbow sleeves]
- 150.0 kgs x 1 rep [Elbow sleeves]
- 160.0 kgs x 1 rep [Elbow sleeves]
- 170.0 kgs x 1 rep [Elbow sleeves]
- 180.0 kgs x 1 rep [Elbow sleeves]
- 150.0 kgs x 3 reps [Elbow sleeves]
- 150.0 kgs x 3 reps [Elbow sleeves]

Fazit: mal bis zu den 2. Versuchen hoch

 

[donoctavio]

Donnerstag 13. März 2025
Time: 18:06 – 20:45 (2h 38m)
Body Weight: 116.9 kg
Total Volume: 8.225 Kg
10 min. Crosstrainer @ home

** Deadlift **
- Total Volume: 3.595 Kg
- 70.0 kgs x 10 reps [OHG]
- 120.0 kgs x 5 reps [OHG]
- 170.0 kgs x 3 reps [Belt, OHG]
- 200.0 kgs x 1 rep [SBD XL, belt, Mixed]
- 215.0 kgs x 1 rep [SBD XL, belt, Mixed]
- 230.0 kgs x 0 rep [SBD XL, belt, Mixed]
- 190.0 kgs x 3 reps [SBD XL, belt, Straps OHG]
- 190.0 kgs x 3 reps [SBD XL, belt, Straps OHG]

** Bench Press **
- Total Volume: 4.630 Kg
- 20.0 kgs x 30 reps
- 60.0 kgs x 10 reps
- 100.0 kgs x 5 reps
- 130.0 kgs x 3 reps
- 170.0 kgs x 3 reps [Magnum RAM]
- 200.0 kgs x 1 rep [Magnum RAM]
- 180.0 kgs x 3 reps [Magnum RAM]
- 180.0 kgs x 3 reps [Magnum RAM]
- 180.0 kgs x 3 reps [Magnum RAM]

Fazit: geplant hatte ich, wie auch bei Beuge und Bank, bis zum 2. Versuch hochzugehen. Die 230 sollten es werden, ich hebe an eine Seite geht hoch die zweite nicht, fuck Miss load, vergessen links umzustecken. Richtig geladen, fokussiert angehoben, selbes Spiel wie eben nur umgekehrt, rechts geht hoch links bleibt am Boden... Scheiss Muskel Erinnerung, ich hab's noch 2x probiert da war aber der Ofen aus.

 

[donoctavio]

Dienstag 18. März 2025
Time: 11:59 – 14:01 (2h 01m)
Body Weight: 118.1 kgs
Total Volume: 9.730 Kg

10 min Spinning @ DSR

** Barbell Squat ** (Superset 1)
- Total Volume: 3.630 Kg
- 20.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 100.0 kgs x 6 reps [SBD L]
- 140.0 kgs x 5 reps [SBD L, belt]
- 180.0 kgs x 3 reps [SBD L, belt]
- 200.0 kgs x 1 rep [SBD L, belt]
- 210.0 kgs x 1 rep [SBD L, belt]
- 180.0 kgs x 3 reps [SBD L, belt]

** Bench Press ** (Superset 1)
- Total Volume: 3.850 Kg
- 20.0 kgs x 40 reps
- 60.0 kgs x 12 reps
- 100.0 kgs x 6 reps
- 130.0 kgs x 4 reps
- 145.0 kgs x 3 reps
- 165.0 kgs x 1 rep
- 175.0 kgs x 1 rep
- 145.0 kgs x 3 reps

** Deadlift **
- Total Volume: 2.250 Kg
- 140.0 kgs x 3 reps
- 180.0 kgs x 3 reps
- 210.0 kgs x 1 rep
- 180.0 kgs x 3 reps
- 180.0 kgs x 3 reps

Fazit: letztes schweres Training vor der LM nach Kurzurlaub

 

[tony]

hey don, ist die lm morgen am sonntag?

 

[donoctavio]

hey don, ist die lm morgen am sonntag?

Alles schon gelaufen...

Squat 207,5 AK2 LR/222,5 AK2 ÖR/240AK2 ÖR
Bench 170 AK2 ÖR/182,5 AK2 ÖR/190x sehr knapp
Deadlift 210/230 AK2 ÖR/245 AK2 ÖR
Total: 667,5 kg AK2 ÖR

Platz 5, die Jugend wird immer stärker und ich immer schwächer