Road to 650kgs @ ÖM24 classic M1

[donoctavio]

Kleines Fazit: kurzes Jammern weil ich schon Tage vorher mit der Organisation der LM beschäftigt war, hat mich dann schön langsam die Lust verlassen... Unterer Rücken war auch komplett dicht.

Egal, mal aufgewärmt im Beugen bis 180, raus mit 197,5 sehr leicht. Waren sie Zuhause auch, Coach erhöht auf 210, auch leich! Deswegen auf 227,5, was um 5 kg mehr war als in der Planung. Die waren dann einem dritten Versuch würdig.

Drücken aufgewärmt bis 150 die sich im Warm-up Raum nicht so fluffig angefühlt haben wie sie sollten. Doch wie geplant mit 165 raus, alles gut, im Wettkampf-Mode eh leicht. Wie geplant auf 175 ebenfalls sehr gut hoch und auch noch wie geplant auf 185 für die ich mich etwas anstrengen musste.

Heben, der untere Rücken war jetzt richtig zu 120/170/190 Warm-up mit geplanten 205 raus, beugen war leichter... Auf 220 die hab ich auch noch hochgebracht ... Jetzt gab's irgendwie keinen Plan außer der Quali für die Staats. Problem, ich bin ja in der höheren Gewichtsklasse gestartet ... Und mein Gegner war dann doch zu stark um aktuell mithalten zu können.

Das war dann der 2. Platz mit 632,5kg, selbst gestecktes Ziel um 32,5 kg überboten. In der bis 120 wäre ich 4. geworden.

 

[donoctavio]

Gernot Kasparek on Instagram: "Landesmeisterschaft im klassischen Kraftdreikampf 2024"

73 likes, 0 comments - pwrlftr_donoctavio on March 26, 2024: "Landesmeisterschaft im klassischen Kraftdreikampf 2024"

www.instagram.com

 

[donoctavio]

Donnerstag 28. März 2024
Time: 18:25 – 21:15 (2h 50m)
Body Weight: 117.1 kgs
Total Volume: 17.710 Kg

** Barbell Front Squat **
- Total Volume: 760 Kg
- 20.0 kgs x 10 reps
- 70.0 kgs x 8 reps

** Deadlift **
- Total Volume: 4.740 Kg
- 120.0 kgs x 7 reps [OHG]
- 150.0 kgs x 3 reps [OHG straps]
- 172.5 kgs x 5 reps [OHG straps]
- 172.5 kgs x 5 reps [OHG straps]
- 172.5 kgs x 5 reps [OHG straps]
- 172.5 kgs x 5 reps [OHG straps]

** Flat Barbell Bench Press **
- Total Volume: 3.960 Kg
- 20.0 kgs x 30 reps
- 70.0 kgs x 12 reps
- 120.0 kgs x 6 reps
- 150.0 kgs x 3 reps
- 150.0 kgs x 3 reps
- 150.0 kgs x 3 reps
- 150.0 kgs x 3 reps

** Incline Barbell Bench Press **
- Total Volume: 2.700 Kg
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps

** Low Row **
- Total Volume: 3.000 Kg
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** EZ-Bar Curl ** (Superset 1)
- Total Volume: 1.350 Kg
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** V-Bar Push Down ** (Superset 1)
- Total Volume: 1.200 Kg
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

Fazit: noch Nachwehen vom Wettkampf sehr zäh das Kreuzheben und auch das Bankdrücken ging nicht leicht von der Hand... Deshalb die lange Trainingzeit... Nebenübungen gingen dann schneller...

 

[donoctavio]

Freitag 29. März 2024
Time: 15:31 – 17:08 (1h 36m)
Body Weight: 116.6 kgs
Total Volume: 17.392,5 Kg
@ Dienstsportraum

** Barbell Squat **
- Total Volume: 4.520 Kg
- 20.0 kgs x 15 reps
- 60.0 kgs x 10 reps
- 100.0 kgs x 7 reps
- 140.0 kgs x 5 reps
- 185.0 kgs x 3 reps
- 185.0 kgs x 3 reps
- 185.0 kgs x 3 reps
- 185.0 kgs x 3 reps

** Flat Barbell Bench Press **
- Total Volume: 5.460 Kg
- 20.0 kgs x 30 reps
- 60.0 kgs x 15 reps
- 100.0 kgs x 8 reps
- 120.0 kgs x 3 reps
- 140.0 kgs x 5 reps [paused]
- 140.0 kgs x 5 reps [paused]
- 140.0 kgs x 5 reps [paused]
- 140.0 kgs x 5 reps [paused]

** Leg Extension Machine ** (Superset 1)
- Total Volume: 1.750 Kg
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 47.5 kgs x 10 reps
- 47.5 kgs x 10 reps

** Seated Leg Curl Machine ** (Superset 1)
- Total Volume: 2.332,5 Kg
- 40.0 kgs x 12 reps
- 42.5 kgs x 12 reps
- 47.5 kgs x 15 reps
- 52.5 kgs x 12 reps

** Lat Pulldown **
- 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 **
- Total Volume: 630 Kg
- 5.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 14.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 18.0 kgs x 10 reps

 

[donoctavio]

Montag 1. April 2024
Time: 19:52 – 22:05 (2h 12m)
Body Weight: 117,5 kgs
Total Volume: 14.980 Kg
@ home

** Bowbar Squat **
- Total Volume: 5.220 Kg
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 6 reps
- 175.0 kgs x 5 reps [SBD XL+Belt]
- 175.0 kgs x 5 reps [SBD XL+Belt]
- 175.0 kgs x 5 reps [SBD XL+Belt]
- 175.0 kgs x 5 reps [SBD XL+Belt]

** Deadlift **
- Total Volume: 2.100 Kg
- 175.0 kgs x 3 reps [Paused, Straps, Belt]
- 175.0 kgs x 3 reps [Paused, Straps, Belt]
- 175.0 kgs x 3 reps [Paused, Straps, Belt]
- 175.0 kgs x 3 reps [Paused, Straps, Belt]

** SSB Good Morning ** (Superset 1)
- Total Volume: 2.460 Kg
- 62.0 kgs x 6 reps
- 87.0 kgs x 8 reps
- 87.0 kgs x 8 reps
- 87.0 kgs x 8 reps

** Adduction Band ** (Superset 1)
- Total Volume: 0 Kg
- 15 reps [Green band]
- 15 reps [Green band]
- 15 reps [Green band]

** Abduction Band ** (Superset 1)
- Total Volume: 0 Kg
- 15 reps [Green band]
- 15 reps [Green band]
- 15 reps [Green band]

** Long Pull **
- Total Volume: 5.200 Kg
- 70.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

Gernot Kasparek on Instagram

0 likes, 0 comments - pwrlftr_donoctavio on April 1, 2024

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[donoctavio]

Donnerstag 4. April 2024
Time: 11:45 – 14:02 (2h 17m)
Body Weight: 117.0 kgs
Total Volume: 17.485 Kg
@ Dienstsportraum

** Barbell Front Squat **
- Total Volume: 1.180 Kg
- 20.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 100.0 kgs x 5 reps [SBD XL]

** Deadlift **
- Total Volume: 4.250 Kg
- 140.0 kgs x 5 reps [OHG]
- 180.0 kgs x 5 reps [OHG straps]
- 180.0 kgs x 5 reps [OHG straps]
- 175.0 kgs x 5 reps [OHG straps]
- 175.0 kgs x 5 reps [OHG straps]

** Flat Barbell Bench Press **
- Total Volume: 4.370 Kg
- 20.0 kgs x 30 reps
- 60.0 kgs x 12 reps
- 100.0 kgs x 8 reps
- 140.0 kgs x 3 reps
- 155.0 kgs x 3 reps
- 155.0 kgs x 3 reps
- 150.0 kgs x 3 reps
- 150.0 kgs x 3 reps

** Incline Barbell Bench Press **
- Total Volume: 2.900 Kg
- 90.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Barbell Row **
- Total Volume: 3.000 Kg
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Dumbbell Curl ** (Superset 1)
- Total Volume: 660 Kg
- 20.0 kgs x 10 reps
- 22.0 kgs x 10 reps
- 24.0 kgs x 10 reps

** Rope Push Down ** (Superset 1)
- Total Volume: 1.125 Kg
- 35.0 kgs x 10 reps
- 37.5 kgs x 10 reps
- 40.0 kgs x 10 reps

Gernot Kasparek on Instagram

15 likes, 1 comments - pwrlftr_donoctavio on April 4, 2024

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[donoctavio]

Sonntag 7. April 2024
Time: 19:40 – 22:00 (2h 19m)
Body Weight: 117.5 kgs
Total Volume: 11.925 Kg
@ home

** Barbell Squat **
- Total Volume: 4.175 Kg
- 20.0 kgs x 15 reps
- 70.0 kgs x 8 reps
- 120.0 kgs x 6 reps [SBD XL]
- 155.0 kgs x 3 reps [SBD XL Belt]
- 180.0 kgs x 3 reps [Inferno Pro, belt]
- 180.0 kgs x 3 reps [Inferno Pro, belt]
- 175.0 kgs x 3 reps [Inferno Pro, belt]
- 175.0 kgs x 3 reps [Inferno Pro, belt]

** Flat Barbell Bench Press **
- Total Volume: 4.810 Kg
- 20.0 kgs x 30 reps
- 70.0 kgs x 10 reps
- 110.0 kgs x 6 reps
- 145.0 kgs x 5 reps [Paused]
- 145.0 kgs x 5 reps [Paused]
- 140.0 kgs x 5 reps [Paused]
- 140.0 kgs x 5 reps [Paused]

** Lat Pulldown ** (Superset 1)
- Total Volume: 2.400 Kg
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Lateral Dumbbell Raise ** (Superset 1)
- Total Volume: 540 Kg
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

 

[donoctavio]

Mittwoch 10. April 2024
Time: 17:29 – 20:00 (2h 30m)
Body Weight: 118.7 kgs
Total Volume: 10.490 Kg
@ Home

** Bowbar Squat **
- Total Volume: 5.720 Kg
- 20.0 kgs x 15 reps [Back Support]
- 70.0 kgs x 10 reps [Back Support]
- 120.0 kgs x 6 reps [SBD XL, Back Support]
- 150.0 kgs x 3 reps [SBD XL, Back Support]
- 180.0 kgs x 5 reps [Inferno Pro+Belt]
- 180.0 kgs x 5 reps [Inferno Pro+Belt]
- 175.0 kgs x 5 reps [Inferno Pro+Belt]
- 175.0 kgs x 5 reps [Inferno Pro+Belt]

** Deadlift **
- Total Volume: 2.130 Kg
- 180.0 kgs x 3 reps [Paused, Straps, Belt]
- 180.0 kgs x 3 reps [Paused, Straps, Belt]
- 175.0 kgs x 3 reps [Paused, Straps, Belt]
- 175.0 kgs x 3 reps [Paused, Straps, Belt]

** Low Row **
- Total Volume: 2.640 Kg
- 110.0 kgs x 8 reps
- 110.0 kgs x 8 reps
- 110.0 kgs x 8 reps

Fazit: aktuell nur schwer zu motivieren, deshalb ewige Einheit mit nur wenig Übungen... Wird hoffentlich wieder besser, die neuen Inferno Pro knee sleeves sind echt krass, musste die kaufen weil die inzer ergo pro knee sleeves etwas zu klein sind...

 

[donoctavio]

Sonntag 14. April 2024
Time: 18:49 – 21:30 (2h 40m)
Body Weight: 118.7 kgs
Total Volume: 16.632 Kg

** SSB Bulgarian Split SQ ** (Superset 1)
- Total Volume: 2.326 Kg
- 22.0 kgs x 12 reps
- 62.0 kgs x 8 reps
- 87.0 kgs x 6 reps
- 87.0 kgs x 6 reps
- 87.0 kgs x 6 reps

** SSB Good Morning ** (Superset 1)
- Total Volume: 2.326 Kg
- 22.0 kgs x 12 reps
- 62.0 kgs x 8 reps
- 87.0 kgs x 6 reps
- 87.0 kgs x 6 reps
- 87.0 kgs x 6 reps

** Deadlift ** (Superset 2)
- Total Volume: 4.130 Kg
- 160.0 kgs x 3 reps [SBD XL Belt 8er Schlaufen]
- 185.0 kgs x 5 reps [SBD XL Belt 8er Schlaufen]
- 185.0 kgs x 5 reps [SBD XL Belt 8er Schlaufen]
- 180.0 kgs x 5 reps [SBD XL Belt 8er Schlaufen]
- 180.0 kgs x 5 reps [SBD XL Belt 8er Schlaufen]

** Flat Barbell Bench Press ** (Superset 2)
- Total Volume: 4.550 Kg
- 20.0 kgs x 30 reps
- 60.0 kgs x 15 reps
- 100.0 kgs x 8 reps
- 130.0 kgs x 3 reps
- 157.5 kgs x 3 reps
- 157.5 kgs x 3 reps
- 152.5 kgs x 3 reps
- 152.5 kgs x 3 reps

** Incline Dumbbell Bench Press **
- Total Volume: 1.350 Kg
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Dumbbell Concentration Curl ** (Superset 3)
- Total Volume: 750 Kg
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Rope Push Down ** (Superset 3)
- Total Volume: 1.200 Kg
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

 

[donoctavio]

Mittwoch 17. April 2024
Time: 17:28 – 20:28 (2h 59m)
Body Weight: 119.0 kgs
Total Volume: 14.534,5 Kg

** Bowbar Squat **
- Total Volume: 4.405 Kg
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 6 reps [SBD XL, Rehband Back Support]
- 160.0 kgs x 3 reps [SBD XL, Rehband Back Support]
- 187.5 kgs x 3 reps [Inferno pro's, belt]
- 187.5 kgs x 3 reps [Inferno pro's, belt]
- 180.0 kgs x 3 reps [Inferno pro's, belt]
- 180.0 kgs x 3 reps [Inferno pro's, belt]

** Flat Barbell Bench Press **
- Total Volume: 5.460 Kg
- 20.0 kgs x 30 reps
- 60.0 kgs x 12 reps
- 100.0 kgs x 8 reps
- 130.0 kgs x 3 reps [Paused]
- 150.0 kgs x 5 reps [Paused]
- 150.0 kgs x 5 reps [Paused]
- 145.0 kgs x 5 reps [Paused]
- 145.0 kgs x 5 reps [Paused]

** SSB Bulgarian Split SQ ** (Superset 1)
- Total Volume: 1.879,5 Kg
- 89.5 kgs x 7 reps
- 89.5 kgs x 7 reps
- 89.5 kgs x 7 reps

** Lateral Dumbbell Raise ** (Superset 1)
- Total Volume: 630 Kg
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps

** Lat Pulldown **
- Total Volume: 2.160 Kg
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps

 

[donoctavio]

Freitag 19. April 2024
Time: 19:54 – 22:00 (2h 05m)
Body Weight: 118.7 kgs
Total Volume: 11.177,5 Kg

** Bowbar Squat **
- Total Volume: 6.017,5 Kg
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 8 reps
- 152.5 kgs x 3 reps
- 182.5 kgs x 5 reps
- 182.5 kgs x 5 reps
- 177.5 kgs x 5 reps
- 177.5 kgs x 5 reps

** Deadlift **
- Total Volume: 2.160 Kg
- 182.5 kgs x 3 reps [Paused]
- 182.5 kgs x 3 reps [Paused]
- 177.5 kgs x 3 reps [Paused]
- 177.5 kgs x 3 reps [Paused]

** Low Row **
- Total Volume: 3.000 Kg
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps