One rep max tests for the westside method

April 2015 was the time to change from Stronglift 5x5 to a different template as I did not gain that much on the squat, bench press and deadlift anymore. To have a base for my new program we had to do a one rep max test. A fist time for me with some surprises. I totaled 407.5kg with 165 on the deadlift, 122.5 on the bench press and 120 on the squat.

How to improve your grip strength

After watching several episodes of the allotment challenge and Gardeners world and raving about the beauty of being in the great outdoors we finally got an allotment. Good opportunity to get another workout in after a deadlifting and strongman session on a saturday afternoon.

What kind of deadlift bars are there ? 

The deadlift is personally my most favourite lift. When you want to reach peak performance it can help to change up the routine. I have personally not extensively tried the approach of varying the stance, grip, bars and loads constantly, but here is an overiew for you which bars made help to make this easier for you.

My first crossfit Cindy

After the marathon in Vienna I was able to go directly back into the gym. This week and until the end of April I will not run. Based on this I mixed in some more crossfit bodyweight WODs and finished Cindy for the first time completing 16 rounds.

8 Tips for Marathon travel

I have traveled to Frankfurt and Vienna to run a marathon so far. Generally take care of two things, that you are well prepared and if it is your first marathon consider to do it as close to home as possible and not get fancy with it.

Which running gear do you need ?

I personally run for 2.5 years now and finished the Dublin, Frankfurt and Vienna marathons as a hobbyist with a full time job. As there is a lot you can buy, once you get in the world of running, here are some tips, what you really need and what stuff is just a nice to have. If you have any specific questions, feel free to ask.

How to travel to Vienna and run a marathon

The third instalment of my journey to a sub three hour marathon time ended up with a great trip to Vienna with my girlfriend and yet another disappointment time wise. I finished my first marathon in Dublin in 3:56, the second in Frankfurt in 4:06 and Vienna in 4:12.  Here are tips for what to do in Vienna to enjoy your time, what I learned in Vienna and how the race went.

6 tips for marathoners and crossfitters to recover from any injury

Sooner or later you will face some kind of injury if you are doing crossfit or long distance running. Be an adult about it and address them in time to come back quicker and stay in the race for longer. Here are some tips which apply to any kind of injury.

Crossfit Equipment: Monolift Station

A monolift already describes quite well what this is. It is designed for very high load squats especially used in the westside method and by powerlifters. You will see these machines in several meet videos. These things are massive, bulky and more or less purpose build. So do not read on, if you are not generally interested in powerlifting or assembling your own gym, because you will waste your time.

Extensive Stronglift 5x5 ten-month review