Lifters Lounge

Training 11.11.2023:

Steady State

Training 12.11.2023:

0. Airbike 3 Min.
1. Three-way thoracic spine foam roll
2. Biphasic Pec stretch
3. Side-Lying Thoracic Rotations: 3 x 5 each
4. 3 sets of: 15 Facepull aparts + 15 Banded Pushdowns.
5. Single Arm DB Push Press: 3 x 5
6. Plyo Push-ups: 3 x 3

** Pylo Push-Ups ** EMOM 45 Sek.
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps
- 10 KG x 3 reps

** Upper Body Circuit ** 5 Rounds
- Chin-Ups x 10 reps
- KB Alt. Gorilla Row x 20 reps @ 48 KG
- KB. High Pull x 10 reps @ 48 Kg
- KB. Clean 10 reps @ 48 Kg
- KB. Push Press 10 reps @ 48 Kg

Block ende

Training: 13.11.2023

Prep:
0. Air Bike 3 Minuten
1. Foam Roll Hip Flexors x 60s each side
2. Biphasic Hip Flexor Stretch x 60s
3. Bird Dogs: 3 x 3-5 each side
4. BW Glute Bridge: 3x 5
5. Tempo Goblet Squat: 3 x 3-5 - 3s lower + 1s at bottom + 1s
6. Standing Box Jump: 3 x 3. Rest 45s-60s.

Lower Submax Effort Squat

** DB Jump + Box Jump ** Every 45 sec.
- 35 kgs x 24 inch x 2 reps
- 35 kgs x 24 inch x 2 reps
- 35 kgs x 24 inch x 2 reps
- 35 kgs x 24 inch x 2 reps
- 35 kgs x 24 inch x 2 reps
- 35 kgs x 24 inch x 2 reps

** Anderson Front Squat ** Clusterset 1.1.1 (15 sec.)
- 80.0 kgs x 3 reps
- 85.0 kgs x 3 reps
- 87.5 kgs x 3 reps
- 90.0 kgs x 3 reps
- 92.5 kgs x 3 reps
- 95.0 kgs x 3 reps

** B-stance BB Hip Thruster **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Single Arm Db Rfees **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 35.0 kgs x 10 reps

Amrap 8 Min

5 KB Clean @ 48 KG
30 m Front Rack Walk

Training: 14.11.2023

Max Aerobic Power (wenn man es so nennen kann )

0. Airbike 3 Min.
1. Three-way thoracic spine foam roll
2. Biphasic Pec stretch
3. Side-Lying Thoracic Rotations: 3 x 5 each
4. 3 sets of: 15 Facepull aparts + 15 Banded Pushdowns.
5. Pin Press: 3 x 5
6. Plyo Push-ups: 3 x 3

Upper Body Push / Press

** Pin Press 8-10 Cm ** CLusterset 1.1.1 (10 sek.)
- 80.0 kgs x 3 reps
- 85.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 97.5 kgs x 3 reps
- 100.0 kgs x 3 reps

** Angle Pull Ups **
- 12.0 kgs x 6 reps
- 14.5 kgs x 6 reps
- 14.5 kgs x 6 reps

Megasatz mit:

** T - Bar Row Neutral **
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps

Megasatz mit:

** Pulldowns **
- 25.0 kgs x 0 reps
- 25.0 kgs x 0 reps
- 25.0 kgs x 0 reps

** Tall Knee KB Press **
- 20.0 kgs x 9 reps
- 20.0 kgs x 9 reps
- 20.0 kgs x 9 reps

Insgesamt ein kack Training. Ich musste wegen Terminen das Training auf die Früh verlegen. Leider sind mehrere Unfälle passiert und ich habe statt 15 Minuten, 45 Minuten gebraucht. Irgendwie fehlte mir dann noch dazu die Power...

Training: 16.11.2023

Anaerobes Training:

Leider ne Stunde vor dem Training eine sensationelle Dinkel-Nußschnecke gegessen.
In der letzten Intervalle dann fast aufs Rudergerät gekotzt

Training: 17.11.2023

Prep:
0. Air Bike 3 Minuten
1. Foam Roll Hip Flexors x 60s each side
2. Aductor Stretch x 60s
3. Bird Dogs: 3 x 3-5 each side
4. BW Glute Bridge: 3x 15
5. Tempo Squat: 3 x 3-5 - 3s lower + 1s at bottom + 1s

Dynamic Effort Lower

** Barbell Squat Jump ** Every 60 sec.
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

** Ssb Box Squat ** Every 60 sec. @45%
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Hybrid Stance Rdl **
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps

** B Stance Landmine Squat **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Landmine Rotation **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

Training: 1911.2023

Prep:
0. Airbike 3 Min.
1. Three-way thoracic spine foam roll
2. Biphasic Pec stretch
3. Side-Lying Thoracic Rotations: 3 x 5 each
4. 3 sets of: 15 Facepull aparts + 15 Banded Pushdowns.
5. Push Press: 3 x 5
6. Plyo Push-ups: 3 x 3

Dynamic Effort Press + Mixed Modality Conditioning

** Speed Push Press ** @45%
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

**Conditioning**

5 Rounds
- Gorilla Rows x 12 reps@40 kgs
- Snatches x 6 reps @ 40 kgs
- Alt. Press x 6 reps @ 40 kgs
- OH walk x 15 meter @ 40 kgs
- Front Rack x 15 meter @ 40 kgs
- Sled Rope Row x 30 meter @125 kgs
- 2 min rest

** Double Banded Triceps Kickbacks **
- red band x 75 reps
- red band x 75 reps
- red band x 75 reps
- red band x 75 reps

Training: 20.11.2023

Prep:
0. Air Bike 3 Minuten
1. Foam Roll Hip Flexors x 60s each side
2. Biphasic Hip Flexor Stretch x 60s
3. Bird Dogs: 3 x 3-5 each side
4. BW Glute Bridge: 3x 5
5. Tempo Goblet Squat: 3 x 3-5 - 3s lower + 1s at bottom + 1s
6. Standing Box Jump: 3 x 3. Rest 45s-60s.

** DB Jump + Box Jump **
- 20.0 kgs x 2 reps
- 20.0 kgs x 2 reps
- 20.0 kgs x 2 reps
- 20.0 kgs x 2 reps
- 20.0 kgs x 2 reps
- 20.0 kgs x 2 reps

** Anderson Front Squat **
- 82.5 kgs x 3 reps
- 87.5 kgs x 3 reps
- 90.0 kgs x 3 reps
- 92.5 kgs x 3 reps
- 95.0 kgs x 2 reps -> Fail
- 90.0 kgs x 3 reps

Vollkommen überraschend bei der 3ten Wiederholen den Arsch nicht mehr hoch bekommen

** B-stance BB Hip Thruster **
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Single Arm DB Rfees **
- 35.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 35.0 kgs x 10 reps

Training: 21.11.2023


Steady State Training: 21.11.2023

Training: 22.11.2023

Anaerobes Training am Vormittag:
Nachmittag:

Upper Body Push / Press

0. Airbike 3 Min.
1. Three-way thoracic spine foam roll
2. Biphasic Pec stretch
3. Side-Lying Thoracic Rotations: 3 x 5 each
4. 3 sets of: 15 Facepull aparts + 15 Banded Pushdowns.
5. Pin Press: 3 x 5
6. Plyo Push-ups: 3 x 3

** Pin Press 8-10 Cm **
- 82.5 kgs x 3 reps
- 87.5 kgs x 3 reps
- 92.5 kgs x 3 reps
- 97.5 kgs x 3 reps
- 100.0 kgs x 3 reps
- 102.5 kgs x 3 reps

** Angle Pull Ups **
- 12.0 kgs x 6 reps
- 12.0 kgs x 6 reps
- 12.0kgs x 6 reps

Megasatz mit:

** T - Bar Row Neutral **
- 65.0 kgs x 12 reps
- 65.1 kgs x 12 reps
- 70.0 kgs x 12 reps

Megasatz mit:

** Pulldowns **
- grüne Band x 25 reps
- grüne Band x 25 reps
- grüne Band x 25 reps

** Tall Knee KB press **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

Training: 23.11.2023

Max. Aerobic Power

Leider etwas sehr konservativ eingestiegen.

Dynamic Effort Lower

Training: 24.11.2023

Prep:
0. Air Bike 3 Minuten
1. Foam Roll Hip Flexors x 60s each side
2. Aductor Stretch x 60s
3. Bird Dogs: 3 x 3-5 each side
4. BW Glute Bridge: 3x 15
5. Tempo Squat: 3 x 3-5 - 3s lower + 1s at bottom + 1s

** Squat Jump **
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

** Barbell Box Squat ** @50%
- 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

** Hybrid Stance Rdl **
- 95.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** B Stance Landmine Squat **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Landmine Rotation **
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps

Insgesamt liegt mir der Tag nicht so und ich bin froh, wenn der Block zuende ist.


Training: 26.11.2023

Boulder.

Das erste mal seit 2019... Meine Finger sind entsprechend rot und waren auch das Nadelöhr an der Wand.

Training: 27.11.2023

Prep:
0. Airbike 3 Min.
1. Three-way thoracic spine foam roll
2. Biphasic Pec stretch
3. Side-Lying Thoracic Rotations: 3 x 5 each
4. 3 sets of: 15 Facepull aparts + 15 Banded Pushdowns.
5. Push Press: 3 x 5
6. Plyo Push-ups: 3 x 3

Dynamic Effort Press + Mixed Modality Conditioning

** Speed Push Press ** @45%
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

**Conditioning**

6 Rounds
- Gorilla Rows x 12 reps@40 kgs
- Snatches x 6 reps @ 40 kgs
- Alt. Press x 6 reps @ 40 kgs
- OH walk x 15 meter @ 40 kgs
- Front Rack x 15 meter @ 40 kgs
- Sled Rope Row x 30 meter @125 kgs
- 2 min rest

Das Klettern vom Vortag habe ich leider noch deutlich in den Unterarmen gemerkt...die gingen nach Runde 2 total zu. Die restlichen Runden waren entsprechend eine Freude...

** Double Banded Triceps Kickbacks **
- red band x 75 reps
- red band x 75 reps
- red band x 75 reps
- red band x 75 reps

Training: 28.11.2023


Steady State