[ThinkGreen]

Originally Posted by takeahnase

Can you say ATG?

Damn,...

[takeahnase]

Wk 8/Day 1 18.02.2008

Warm up

Snatch
52.5*3*2
57.5*2*3

Overhead Squat
65*3*2
70*3*3

Squat
100*2
125*2
130*2
137.5*1*3 (was supposed to do doubles, but that would have been too much)

[dexter c]

Originally Posted by takeahnase

Can you say ATG?

Fuck.

[takeahnase]

Some short vids from last weekend. My friend and sometime coach Gunda Fiona Bachhaus with the highest Wilk's score ever achieved by a German athlete: 590 (205/145/197.5 at 62.8).

German Powerlifting League, IPF legal gear.


Gunda 205kg Kniebeuge - MyVideo


Gunda 145kg Bankdrücken - MyVideo


Gunda 197,5kg Kreuzhebn - MyVideo

[takeahnase]

19.02.2008 Grip

Grippers, wrist roller, DB holds

[enright3060]

Damn - Gunda is impressive.

[takeahnase]

20.02.2008 Wk 8/Day 2

Warm up

Cleans
77.5*3*2
87.5*1*2
90*1 (this was the best clean I have done in around 2 months)

Rack Jerks
77.5*2*2
85*1*4

RDLs
95*5*4

Standing Broad Jumps
5*3 (measured one effort, around 265cm, no idea if this is any good)

[takeahnase]

22.02.2008 Wk 8/Day 3

Warm up

Snatches
55*3*2
60*2*3

Power Clean & Power Jerk
75*(2+1)*2
80*(2+1)*2

Squat
100*3 (paused)
125*3 (paused)
130*2
140*2

If the weather is ok, I will be doing some track and field stuff tomorrow.

[takeahnase]

Two 10 minute vids of the polish weightlifting team, pretty good stuff.

[takeahnase]

23.02.2008 Track and Field

Warm up

Sprint drills & light plyos

Starts

30m sprints

50m sprints (two timed efforts: 5.9 and 6.0 seconds)

Long jump drills

Long jumps (around 5.30m on average I would guess)

Shot put technique training

Shot puts (around 9 meters on average I would guess)

Javelin technique training (never did this before)

Last time I did this was in 10th grade. I will try be doing this or similar stuff at least once a month over spring and summer. All in all I feel pretty slow in the sense that my technique does not feel very good, in particular with jumping. Sprints were ok, but I was not very springy. I guess that's ok for a 15 year break.