Road to 650kgs @ ÖM24 classic M1

[donoctavio]

Mittwoch 12. April 2023@home
Time: 17:15 – 20:00 (2h 45m)
Body Weight: 119.9 kgs
Total Volume: 12.305 kgs
Total Sets: 24
Total Reps: 121

** Bow Bar Squat **
- Total Volume: 4.380 kgs
- Total Sets: 9
- Total Reps: 46
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 152.5 kgs x 3 reps
- 172.5 kgs x 3 reps
- 192.5 kgs x 2 reps
- 192.5 kgs x 2 reps
- 172.5 kgs x 3 reps
- 172.5 kgs x 3 reps

** Barbell Front Squat **
- Total Volume: 3.000 kgs
- Total Sets: 5
- Total Reps: 25
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** Belt Squat ** (Superset 1)
- Total Volume: 2.875 kgs
- Total Sets: 5
- Total Reps: 25
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps

** Good Morning ** (Superset 1)
- Total Volume: 2.050 kgs
- Total Sets: 5
- Total Reps: 25
- 82.0 kgs x 5 reps
- 82.0 kgs x 5 reps
- 82.0 kgs x 5 reps
- 82.0 kgs x 5 reps
- 82.0 kgs x 5 reps

Fazit: hab mir heute schwer getan an die Hantel zu gehen, daher die lange Trainingsdauer... Beltsquat das Setup leicht verändert, ist jetzt etwas angenehmer und ich komme tiefer runter...

 

[donoctavio]

Freitag 14. April 2023
Time: 20:07 – 22:38 (2h 30m)
Body Weight: 120.4 kgs
Total Volume: 9.270 kgs
Total Sets: 19
Total Reps: 116


** Flat Barbell Bench Press **
- Total Volume: 4.520 kgs
- Total Sets: 9
- Total Reps: 66
- 20.0 kgs x 30 reps
- 70.0 kgs x 12 reps
- 100.0 kgs x 8 reps
- 130.0 kgs x 3 reps
- 157.5 kgs x 2 reps
- 157.5 kgs x 2 reps
- 140.0 kgs x 3 reps
- 140.0 kgs x 3 reps
- 140.0 kgs x 3 reps


** close grip Incline Barbell Bench Press ** (auf eine 3cm schaumrolle)
- Total Volume: 2.875 kgs
- Total Sets: 5
- Total Reps: 25
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps


** Swiss Bar Militarypress **
- Total Volume: 1.875 kgs
- Total Sets: 5
- Total Reps: 25
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps


Fazit: etwas Lustlos 2,5 Stunden herumgedrückt...

 

[donoctavio]

Sonntag 16. April 2023
Time: 13:10 – 15:32 (2h 22m)
Body Weight: 120.9 kgs
Total Volume: 10.622,5 kgs
Total Sets: 24
Total Reps: 121

** Frog Sumo DL **
- Total Volume: 4.372,5 kgs
- Total Sets: 9
- Total Reps: 46
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 150.0 kgs x 3 reps
- 172.5 kgs x 3 reps
- 192.5 kgs x 2 reps
- 192.5 kgs x 2 reps
- 172.5 kgs x 3 reps
- 172.5 kgs x 3 reps

** Snatch DL **
- Total Volume: 3.125 kgs
- Total Sets: 5
- Total Reps: 25
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps

** Stiff-Legged Deadlift ** (Superset 1)
- Total Volume: 3.125 kgs
- Total Sets: 5
- Total Reps: 25
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps

** Pull Up green JSB assist ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 25
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps

 

[donoctavio]

Diese Woche war wohl die Woche der Überlangen TE, Diese Woche sollte es mit der unmittelbaren 12-wöchigen Vorbereitung zur EPF Masters EQ Championship losgehen. Heute aber Mal nicht, das heben war Recht anstrengend und morgen wird der Muskelkater mit voller Härte zuschlagen da wird beugen sicher ein Spaß ...

 

[donoctavio]

Mittwoch 19. April 2023
Time: 20:00 – 22:07 (2h 06m)
Body Weight: 121.3 kgs
Total Volume: 15.232,5 kgs
Total Sets: 20
Total Reps: 164


** Barbell Squat SBD sleeves XL**
- Total Volume: 4.720 kgs
- Total Sets: 7
- Total Reps: 49
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 6 reps
- 150.0 kgs x 3 reps, belt
- 170.0 kgs x 5 reps, belt
- 170.0 kgs x 5 reps, belt
- 170.0 kgs x 5 reps, belt


** Barbell Front Squat SBD sleeves XL**
- Total Volume: 1.912,5 kgs
- Total Sets: 3
- Total Reps: 15
- 127.5 kgs x 5 reps, belt
- 127.5 kgs x 5 reps, belt
- 127.5 kgs x 5 reps, belt


** Belt Squat SBD sleeves XL ** (Superset 1)
- Total Volume: 5.000 kgs
- Total Sets: 5
- Total Reps: 50
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps


** SB Good Morning ** (Superset 1)
- Total Volume: 3.600 kgs
- Total Sets: 5
- Total Reps: 50
- 72.0 kgs x 10 reps, belt
- 72.0 kgs x 10 reps, belt
- 72.0 kgs x 10 reps, belt
- 72.0 kgs x 10 reps, belt
- 72.0 kgs x 10 reps, belt


Fazit: heute war's dann soweit, Startschuss 12 weeks top Go

 

[tony]

viel erfolg

 

[ralle]

viel erfolg

Von mir auch!

 

[donoctavio]

Donnerstag 20. April 2023@home
Time: 20:15 – 22:16 (2h 00m)
Body Weight: 120.3 kgs
Total Volume: 12.382,5 kgs
Total Sets: 21
Total Reps: 228

** Flat Barbell Bench Press **
- Total Volume: 3.390 kgs
- Total Sets: 5
- Total Reps: 57
- 20.0 kgs x 30 reps
- 70.0 kgs x 12 reps
- 130.0 kgs x 5 reps
- 130.0 kgs x 5 reps (nach dem catapult BP)
- 130.0 kgs x 5 reps (nach dem catapult BP)

** Catapult BP **
- Total Volume: 2.362,5 kgs
- Total Sets: 3
- Total Reps: 15
- 157.5 kgs x 5 reps
- 157.5 kgs x 5 reps vs Red JSB
- 157.5 kgs x 5 reps vs Black JSB
Superset
** EZ-Bar Skullcrusher ** (EZ Bi+Triceps)
- Total Volume: 2.040 kgs
- Total Sets: 4
- Total Reps: 48
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
** EZ-Bar Curl ** (EZ Bi+Triceps)
- Total Volume: 2.550 kgs
- Total Sets: 5
- Total Reps: 60
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps

** Rope Push Down **
- Total Volume: 2.040 kgs
- Total Sets: 4
- Total Reps: 48
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps

Fazit: weiter geht's Schulter ist ein wenig angpisst von der straight bar und keinem Pausetage zw. Squat und Bench TE

 

[ralle]

catapult: So ein Teil werde ich mir auch mal zulegen.

 

[donoctavio]

Dienstag 25. April 2023
Time: 18:45 – 20:45 (2h 00m)
Body Weight: 120.0 kgs
Total Volume: 7.982,5 kgs
Total Sets: 17
Total Reps: 148

** Frog Sumo DL **
- Total Volume: 4.150 kgs
- Total Sets: 6
- Total Reps: 45
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 170.0 kgs x 5 reps hook grip
- 170.0 kgs x 5 reps hook grip
- 170.0 kgs x 5 reps hook grip

** Snatch DL **
- Total Volume: 1.912,5 kgs
- Total Sets: 3
- Total Reps: 15
- 127.5 kgs x 5 reps
- 127.5 kgs x 5 reps
- 127.5 kgs x 5 reps

** Meadows Row (je Seite)**
- Total Volume: 1.920 kgs
- Total Sets: 4
- Total Reps: 48
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Pull Up blue jsb lightened**
- Total Volume: 0 kgs
- Total Sets: 4
- Total Reps: 40
- 10 reps
- 10 reps
- 10 reps
- 10 reps

Fazit: bin erkältet, husten nervt echt, bin 2x zwischen den Sätzen eingenickt

Gernot Kasparek on Instagram

16 likes, 1 comments - pwrlftr_donoctavio on April 25, 2023

www.instagram.com

 

[ralle]

Gute Besserung!

 

[tony]

gute besserung lieber don, erhol dich gut

 

[donoctavio]

Mittwoch 26. April 2023@home
Time: 19:40 – 21:40 (2h 00m)
Body Weight: 119.0 kgs
Total Volume: 14.787,5 kgs
Total Sets: 24
Total Reps: 210

** Barbell Squat **
- Total Volume: 4.075 kgs
- Total Sets: 6
- Total Reps: 45
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 165.0 kgs x 5 reps
- 165.0 kgs x 5 reps
- 165.0 kgs x 5 reps

** Barbell Front Squat **
- Total Volume: 1.837,5 kgs
- Total Sets: 3
- Total Reps: 15
- 122.5 kgs x 5 reps
- 122.5 kgs x 5 reps
- 122.5 kgs x 5 reps

** Belt Squat ** (Superset 1)
- Total Volume: 5.000 kgs
- Total Sets: 5
- Total Reps: 50
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Seated Swiss Bar MP ** (Superset 1)
- Total Volume: 3.125 kgs
- Total Sets: 5
- Total Reps: 50
- 62.5 kgs x 10 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 750 kgs
- Total Sets: 5
- Total Reps: 50
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

Fazit: das Hebetraining von gestern steckt gewaltig in den Muskeln ...

 

[donoctavio]

Freitag 28. April 2023@home
Time: 13:11 – 15:05 (1h 53m)
Body Weight: 120.2 kgs
Total Volume: 13.027,5 kgs
Total Sets: 24
Total Reps: 236

** Flat Barbell Bench Press **
- Total Volume: 3.975 kgs
- Total Sets: 6
- Total Reps: 63
- 20.0 kgs x 30 reps
- 70.0 kgs x 12 reps
- 110.0 kgs x 6 reps
- 125.0 kgs x 5 reps vs red jsb
- 125.0 kgs x 5 reps vs blk jsb (nach catapult)
- 125.0 kgs x 5 reps vs red&blk (nach catapult)

** Catapult BP **
- Total Volume: 2.337,5 kgs
- Total Sets: 3
- Total Reps: 15
- 152.5 kgs x 5 reps vs red jsb
- 152.5 kgs x 5 reps vs blk jsb
- 152.5 kgs x 5 reps vs red&blk jsb

** EZ-Bar Skullcrusher ** (EZ Bi+Triceps)
- Total Volume: 2.465 kgs
- Total Sets: 5
- Total Reps: 58
- 42.5 kgs x 10 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps

** EZ-Bar Curl ** (EZ Bi+Triceps)
- Total Volume: 2.125 kgs
- Total Sets: 5
- Total Reps: 50
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Rope Push Down **
- Total Volume: 2.125 kgs
- Total Sets: 5
- Total Reps: 50
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

Fazit: etwas Übernachtig vom Nachtdienst, musste aber sein, da mein Rack für die Landesmeisterschaft geholt wird und ich dann keine anständige Bank habe zum drücken...

 

[donoctavio]

Dienstag 2. Mai 2023@home
Time: 16:40 – 19:00 (2h 19m)
Body Weight: 118.7 kgs
Total Volume: 15.650 kgs
Total Sets: 17
Total Reps: 140

** Barbell Squat + sleeves**
- Total Volume: 3.850 kgs
- Total Sets: 6
- Total Reps: 45
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps (nach SQ with chain)
- 150.0 kgs x 5 reps (nach SQ with chain)

** Squat with Chain (50 kgs)**
- Total Volume: 3.000 kgs
- Total Sets: 3
- Total Reps: 15
- 200.0 kgs x 5 reps sleeves
- 200.0 kgs x 5 reps thp wraps
- 200.0 kgs x 5 reps thp wraps

** Belt Squat ** (Superset 1)
- Total Volume: 4.000 kgs
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Stiff-Legged Deadlift ** (Superset 1)
- Total Volume: 4.800 kgs
- Total Sets: 4
- Total Reps: 40
- 120.0 kgs x 10 reps belt
- 120.0 kgs x 10 reps belt
- 120.0 kgs x 10 reps belt
- 120.0 kgs x 10 reps belt vergessen

fazit: war ganz ok soweit

 

[donoctavio]

Mittwoch 3. Mai 2023@DSR Karlau
Time: 11:52 – 13:18 (1h 26m)
Body Weight: 118.7 kgs
Total Volume: 10.820 kgs
Total Sets: 24
Total Reps: 233

** Flat Barbell Bench Press **
- Total Volume: 4.250 kgs
- Total Sets: 6
- Total Reps: 68
- 20.0 kgs x 30 reps
- 60.0 kgs x 15 reps
- 100.0 kgs x 8 reps
- 130.0 kgs x 5 reps
- 130.0 kgs x 5 reps (nach catapult)
- 130.0 kgs x 5 reps (nach catapult)

** Catapult BP **
- Total Volume: 2.325 kgs
- Total Sets: 3
- Total Reps: 15
- 150.0 kgs x 5 reps
- 155.0 kgs x 5 reps
- 160.0 kgs x 5 reps

** Lying (rolling) Triceps Extension (Superset) **
- Total Volume: 1.120 kgs
- Total Sets: 5
- Total Reps: 50
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps

** Standing Dumbbell Curl (Superset)**
- Total Volume: 1.000 kgs
- Total Sets: 5
- Total Reps: 50
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Rope Push Down **
- Total Volume: 2.125 kgs
- Total Sets: 5
- Total Reps: 50
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

Fazit: Bank ist nicht optimal im Dienst und keine safeties, aber war ja noch nicht am Limit

 

[donoctavio]

Donnerstag 4. Mai 2023@home
Time: 07:45 – 09:45 (2h 00m)
Body Weight: 118.7 kgs
Total Volume: 8.310 kgs
Total Sets: 17
Total Reps: 133

** Frog Sumo DL **
- Total Volume: 4.760 kgs
- Total Sets: 6
- Total Reps: 38
- 70.0 kgs x 12 reps
- 120.0 kgs x 6 reps
- 160.0 kgs x 5 reps
- 160.0 kgs x 5 reps vs Red JSB
- 160.0 kgs x 5 reps vs Red JSB
- 160.0 kgs x 5 reps vs Red jsb

** Snatch DL **
- Total Volume: 1.950 kgs
- Total Sets: 3
- Total Reps: 15
- 130.0 kgs x 5 reps
- 130.0 kgs x 5 reps
- 130.0 kgs x 5 reps

** Dumbbell Row ** (Superset 1)
- Total Volume: 1.600 kgs
- Total Sets: 4
- Total Reps: 40
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Pull Up blue JSB lightened** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 4
- Total Reps: 40
- 10 reps
- 10 reps
- 10 reps
- 10 reps

Fazit: wegen Kurzurlaub drei Tage hintereinander trainiert...

 

[donoctavio]

Montag 8. Mai 2023
Time: 17:40 – 19:45 (2h 04m)
Body Weight: .?? kgs
Total Volume: 14.490 kgs
Total Sets: 18
Total Reps: 124

** RB Squat **
- Total Volume: 5.880 kgs
- Total Sets: 7
- Total Reps: 35
- 90.0 kgs x 10 reps
- 140.0 kgs x 8 reps
- 190.0 kgs x 5 reps
- 220.0 kgs x 3 reps
- 250.0 kgs x 3 reps thp wraps
- 250.0 kgs x 3 reps thp wraps
- 250.0 kgs x 3 reps thp wraps

** Barbell Squat **
- Total Volume: 1.530 kgs
- Total Sets: 3
- Total Reps: 9
- 170.0 kgs x 3 reps
- 170.0 kgs x 3 reps
- 170.0 kgs x 3 reps

** Belt Squat ** (Superset 1)
- Total Volume: 4.000 kgs
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** SB Good Morning ** (Superset 1)
- Total Volume: 3.080 kgs
- Total Sets: 4
- Total Reps: 40
- 77.0 kgs x 10 reps
- 77.0 kgs x 10 reps
- 77.0 kgs x 10 reps
- 77.0 kgs x 10 reps

Fazit: zurück vom Kurzurlaub, etwas müde von der Fahrt...

 

[donoctavio]

Mittwoch 10. Mai 2023@ladehammer
Time: 16:52 – 19:00 (2h 07m)
Body Weight: 120.0 kgs
Total Volume: 9.330 kgs
Total Sets: 23
Total Reps: 180

** Flat Barbell Bench Press **
- Total Volume: 3.850 kgs
- Total Sets: 7
- Total Reps: 64
- 20.0 kgs x 30 reps
- 60.0 kgs x 15 reps
- 100.0 kgs x 7 reps
- 130.0 kgs x 3 reps
- 140.0 kgs x 3 reps nach shirt
- 140.0 kgs x 3 reps nach shirt
- 140.0 kgs x 3 reps nach shirt

** Catapult BP und shirt 50er lcc **
- Total Volume: 3.280 kgs
- Total Sets: 6
- Total Reps: 16
- 160.0 kgs x 3 reps catapult
- 190.0 kgs x 1 rep catapult
- 210.0 kgs x 3 reps Shirt 7,5 cm No touch
- 220.0 kgs x 3 reps Shirt 10 cm
- 220.0 kgs x 3 reps Shirt 7cm
- 220.0 kgs x 3 reps Shirt 4 cm

** Lying Triceps Extension ** (superset)
- Total Volume: 1.100 kgs
- Total Sets: 5
- Total Reps: 50
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps

** Dumbbell Concentration Curl ** (Superset)
- Total Volume: 1.100 kgs
- Total Sets: 5
- Total Reps: 50
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps
- 22.0 kgs x 10 reps

Fazit: war nach rund einem halben Jahr Shirt Abstinenz etwas gewöhnungsbedürftig...

 

[donoctavio]

Freitag 12. Mai 2023@Home
Time: 17:30 – 19:46 (2h 16m)
Body Weight: 120.4 kgs
Total Volume: 8.307,5 kgs
Total Sets: 19
Total Reps: 131

** Sumo DL EQ**
- Total Volume: 4.397,5 kgs
- Total Sets: 7
- Total Reps: 31
- 70.0 kgs x 10 reps raw
- 120.0 kgs x 6 reps raw
- 170.0 kgs x 3 reps [Belt]
- 200.0 kgs x 3 reps [EQ, No straps]
- 207.5 kgs x 3 reps [EQ, No straps]
- 207.5 kgs x 3 reps [EQ, No straps]
- 207.5 kgs x 3 reps [EQ, No straps]

** Block Sumo DL **
- Total Volume: 2.310 kgs
- Total Sets: 4
- Total Reps: 12
- 170.0 kgs x 3 reps [10,8cm]
- 200.0 kgs x 3 reps [10,8cm]
- 200.0 kgs x 3 reps [10,8cm]
- 200.0 kgs x 3 reps [10,8cm]

** Inverted Sling T. Row ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 4
- Total Reps: 48
- 12 reps
- 12 reps
- 12 reps
- 12 reps

** Dumbbell Row ** (Superset 1)
- Total Volume: 1.600 kgs
- Total Sets: 4
- Total Reps: 40
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

Fazit: sollte mit ganz angezogenem Anzug sein dafür hatte ich noch nicht den Biss...