So I have been absent for a few days because I have been in Vienna, exploring probably the greatest gym there is - Das Gym, Intelligent Strength. I was there with my gf and Wayne and we stayed in the bicep pension (the gym’s hotel room). That place is something else. Like you can see in every little detail how much love, passion and thought went into it. Those two brothers created a living dream. This is a lot more than a gym. It was a special experience for me and it motivates me to work harder on my own goals - professional and sport.
I can throw up pictures if you all are interested. Will definitely post lifting videos once I have them all collected.
First things first - my training sessions in Vienna:
26.09.
1 push press
Up to
2 @ 85 kg
1 @ 95 kg
1 @ 105 kg
0 @ 115 kg
1 @ 110 kg
0 @ 115 kg
2 viking press (very short lever arm, made the weight heavy)
up to
5 reps @2 plates per side
3 circus db
up to
1 @ 50 kg right arm
4 log lift (clean every rep)
up to
2 @ 85 kg - was spent at this point
5 bamboo bar ohp with suspended weights (estimated bar weight = 10 kg)
8 @ 26 kg
2 x 8 @46 kg
10 @ 46 kg
20 @ 26 kg
Notes:
- 110 kg on the push press is 2,5 kg off my all time PR but I haven’t been focussing on barbell pressing at all lately, so I can’t be sad about this.
- the bamboo bar gave me the greatest pump I ever experienced in my shoulders.
27.09. the am session
1 conv. deadlift from floor (texas deadlift bar, Eleiko comp plates)
? @ 70 kg
2 x 3 @ 110 kg
1 @ 130 kg
1 @ 150 kg
1 @ 170 kg
1 @ 190 kg - PR (+10 for from the floor)!!!
0 @ 195 kg
2 axle deadlifts with wagon wheels (just under knee height)
1 @ 124 kg
2 x 5 @ 164 kg
Notes:
- beyond happy and relieved to finally PR my deadlift!
- very difficult starting position on the axle deadlifts because you don’t have any momentum and it is hard to create power from there
27.09. the pm session
1 squat (texas squat bar, Eleiko comp plates, monolift)
few @ 25 kg
5 @ 75 kg
2 @ 95 kg
1 @ 115 kg
1 @ 135 kg
1 @ 155 kg
2 spider bar squats
2 x 6 @ 70 kg
2 x 3 @ 110 kg
1 @ 120 kg
Notes:
- 155 kg is 5 kg off my all time PR and the heaviest squat of recent history. Can’t be mad about that, considering I went all out on deadlifts that morning and then spent all day walking around the city
- liked the spider bar. It is very challenging but I see how it can be valuable in training
28.09.
1 belt squat (pit shark)
5 @ 40 kg
5 @ 80 kg
5 @ 120 kg
5 @ 160 kg
5 @ 200 kg
5 @ 250 kg
2 @ 270 kg - had the wrong foot position so stopped early. Was just having fun anyway
2 sled harness pull for close to 30 meter
250 kg + sled in 2.32. minutes.
- this was gruesome. May effort. Case of prowler flu. Loved it.
3 arm over arm sled pull with 120 kg + sled (plus backward drag)
4 Husaffel stone carry
30 meter @ 75 kg - very easy
5 GHR
2 sets with band support
5 reps @ body weight
6 failed a 110 kg atlas stone
7 CoC stuff
8 seated cable rows, tried different cool grips
9 leg press that looks like a ‘mad max’ car
2 sets, just to try it
10 ‘mad max’ standing chest press
5 x 10 with 2 plates (light)
Notes:
- loved all the different things we tried. Also major fan of belt squats now.
I want to permanently move there!