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Guru´s Log for the GPC und WUAP Worlds @ September 2010
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The-Guru



Joined: 13 May 2007
Posts: 108
Location: germany
PostPosted: Thu Apr 16, 2009 11:45 am    Post subject: Guru´s Log for the GPC und WUAP Worlds @ September 2010 Reply with quote
wpc - Germans @75kg class ... 03.05.2009

wuap - EM @82,5 class ... 30.05.2009
_________________________________

Wendsday: 16.4.2009

training @Morning: Bodyweight: 80,0kg

Benchpress raw: 10x60, 10x80, 5x100, 3x130, 3x150
10cm borad raw: 1x170, 1x190
2ply Katana ...
2x215 from 1x8cm board + 1x5cm board
1x215 from 2cm ...no touch
1x205 von 2cm ... no touch

5cm lockouts: 3x205, 3x225, 3x245 (raw)

training evening:

Benchpress raw: 10x60, 5x100, 3x120, 3x140
10cm board raw: 1x160
2ply katana...
10cm board: 2x180
5cm + 2cm board je 1x200 (1sz ..also 2wh)
Chest: 2x1x210

5cm lock outs: 3x200, 3x230, 3x255 (raw)

4sz situps
closgrip bench: 10x60, 10x90, 10x110

Last edited by The-Guru on Sat Jun 12, 2010 6:39 pm; edited 4 times in total
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The-Guru



Joined: 13 May 2007
Posts: 108
Location: germany
PostPosted: Fri Apr 17, 2009 8:49 pm    Post subject: Reply with quote
Friday: 18.04.2008

squat raw: 2x6x65, 4x105, 3x145, 3x175
squat +Brief+wraps: 3x205
leviathan-suit+wraps: 2x230, 1x260, 1x285 (2m wraps)
Overload: 20sek. 335kg

Pin Pull : position over knie: 3x120, 3x170, 3x220, 3x260, 2x300 (raw)
deadlift: 3x160, 1x225, 1x250 (raw)
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The-Guru



Joined: 13 May 2007
Posts: 108
Location: germany
PostPosted: Wed Apr 22, 2009 8:13 pm    Post subject: Reply with quote
Wendsday 22.04.2009

Benchpress raw: 2x10x60, 5x100, 3x130, 1x155
10cm board raw: 1x180

2ply katana ...

10cm borad: 2x190
8cm+5cm board: je 1x205
2cm: 1x210
Chest: 1x210

5cm lock outs: 3x170, 3x200, 3x230, 3x260 Smile
http://www.myvideo.de/watch/6320572/Lockouts_260kg_raw_78_3kg

shoulder: 3sz
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The-Guru



Joined: 13 May 2007
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Location: germany
PostPosted: Fri Apr 24, 2009 9:08 pm    Post subject: Reply with quote
Friday: 24.04.2009 ... bodyweight: 77,9kg

last squat/deadlift-training before the "wpc-Germans"

Squat: 2x8x70, 2x5x100, 3x140, 3x170, 3x200, 3x220, 3x230, 3x240

deadlift: 5x70, 3x120, 1x170, 1x200, 1x230, 1x250
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The-Guru



Joined: 13 May 2007
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Location: germany
PostPosted: Mon Apr 27, 2009 5:33 pm    Post subject: Reply with quote
Monday 27.04.2009 ...bodyweight:78,0kg

last benchpress-training bovor the german-champion-chips @ sunday

Benchpress raw: 2x10x60, 5x100, 3x130, 1x150, 1x170
f6 shirt (1ply)
5cm board: 2x190
chest: 1x200 (opener @ sunday)

Flys: 20x15 reps (easy)
Benchpr. raw: 10x100
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The-Guru



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PostPosted: Tue Apr 28, 2009 7:36 am    Post subject: Reply with quote
28.04.2009

last easy Squat-training

Squat raw: 2x10x60, 2x5x80, 2x3x100, 2x3x120, 2x5x100

abs: 3x15 reps
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The-Guru



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Location: germany
PostPosted: Thu Apr 30, 2009 9:24 pm    Post subject: Reply with quote
Cool
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Last edited by The-Guru on Fri Jul 17, 2009 1:51 pm; edited 1 time in total
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The-Guru



Joined: 13 May 2007
Posts: 108
Location: germany
PostPosted: Sat May 02, 2009 7:10 am    Post subject: Reply with quote
5 o clock (pm) is weight in ... for the German-Champion-Chips

@ morning ... 74,4kg ...looks good
Very Happy

...sunday ... 11 o clock (am) ...start my flight
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The-Guru



Joined: 13 May 2007
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Location: germany
PostPosted: Sun May 03, 2009 11:42 pm    Post subject: Reply with quote
i winn the 75kg klass (74,4kg)

it was a bad day

squat: 285 good, 2x300 (german rekord, not good)
benchpress: 190 good, 200 good, 208 (german rekord, not good) (single ply shirt)deadlift: 250 good, 260 good, 270x not good
total: 745kg (german rekord) 10x bodyweight
overall-rank: place 2.
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The-Guru



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Location: germany
PostPosted: Tue May 05, 2009 6:51 pm    Post subject: Reply with quote
squat 285 : http://www.myvideo.de/watch/6378344/DM_09_Kniebeuge_Jeff_285kg_75kg

Bench 200: http://www.myvideo.de/watch/6378393/DM_09_Bankdruecken_Jeff_200kg_75kg

deadlift: 260: http://www.myvideo.de/watch/6378455/DM_09_Kreuzheben_Jeff_260kg_75

@74,4kg
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The-Guru



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PostPosted: Tue May 05, 2009 7:01 pm    Post subject: Reply with quote
Surprised
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Last edited by The-Guru on Fri Jul 17, 2009 1:52 pm; edited 1 time in total
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The-Guru



Joined: 13 May 2007
Posts: 108
Location: germany
PostPosted: Mon May 11, 2009 8:54 pm    Post subject: Reply with quote
last week was an easy week!!!

today goes heavy Very Happy ...

Monday 11.05.2009

at morning:

squat raw: 2x6x65, 3x105, 3x135, 3x165, 3x1x180, 3x165

rack pull from the knie, raw: 5x60, 3x100, 3x150, 3x200, 1x230, 1x260, 1x280


evening:

squat: 2x8x60, 3x100, 3x130, 3x160, 3x190, 2x220, 1x250, 4x230
1/3 squat at the rack: 4x170, 4x210, 4x240, 1x270

speed deadlift: 6x3x110
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The-Guru



Joined: 13 May 2007
Posts: 108
Location: germany
PostPosted: Wed May 13, 2009 7:32 pm    Post subject: Reply with quote
Wendsday: 13.05.2009

at Morning:

Bench speed: 3x10x60, 2x5x80, 6x3x100, 1x120, 1x130, 1x140, 1x145

shoulder: 3x15 reps

at evening:

Benpress raw + 25kg chains: 5x50, 5x70, 3x100, 3x120, 3x140

2ply katana ...

+ 25kg chains:

from 7cm: 2x160
from 5cm: 2x170
from 5cm und chest: je 1x 180
from chest: 1x190
from 5cm: 3x 160, 3x165, 3x170
from chest: 2x180

shoulder: 3x20 reps

Bodyweight: 78,0kg
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The-Guru



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PostPosted: Fri May 15, 2009 10:34 am    Post subject: Reply with quote
Laughing
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The-Guru



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Location: germany
PostPosted: Mon May 18, 2009 8:02 pm    Post subject: Reply with quote
Monday 18.05.2009

squat + 45kg chains: 5x60, 4x100, 3x135, 3x155, 3x175, 2x195, 1x215, 1x235, 4x195

deadlift 3cm higher position: 3x70, 3x120, 2x160, 1x200, 1x240, 1x240+2x200
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