Crazy Kraut's Lifting Log

[Anthony21]

Deficit SLDL are awesome and really help develop speed off the floor for your comp pull, at least it has helped me in the past.

Good lifting as always Sacha. How is the home gym coming along?

[ktj4l]

Deficit SLDL are awesome and really help develop speed off the floor for your comp pull, at least it has helped me in the past.

Good lifting as always Sacha. How is the home gym coming along?

I like them primarily for hamstring flexibility and because they're similar to regular pulls but the mechanics limit the weight you can use.

The home gym is finished.

[Anthony21]

I like them primarily for hamstring flexibility and because they're similar to regular pulls but the mechanics limit the weight you can use.

The home gym is finished.

They definitely put you in a disadvantage from a mechanical standpoint.

[ktj4l]

4/13/15 (weights in kg/lbs)

OHP: 3@8, 10%
5xBar
5x40/88
5x60/132
3x70/154 @7.5
3x80/176 @8
3x85/187 @8
3x90/198 @8.5
10% drop...
3x80/176 @8
3x80/176 @8
3x80/176 @8
3x80/176 @8.5


CGBP: 8@8, 10%
8x100/220 @7.5
8x110/243 @8.5
10% drop...
8x100/220 @8
8x100/220 @8.5


12,10,9,9 chins, stretching and foam rolling.

[ktj4l]

4/15/15 (weights in kg/lbs)

Deadlift: 1@9 with belt, 10%
60/132 (x2)
100/220 (x2)
140/309
180/397 @7.5
200/441 @8
220/485 @8.5
240/529 @9 with belt
10% drop...
215/474 @8 with belt
215/474 @8.5 with belt
215/474 @9 with belt


Deficit SLDL: 1 inch deficit, 7@8 beltless, 10%
7x120/265 @8
7x125/276 @8.5
10% drop...
7x112.5/248 @8.5


BB Row: 12,10,10,9x100/220


Some stretching. Felt like sh!t yesterday and today from allergies, so I'm happy to have gotten this workout in.

[ktj4l]

4/17/15 (weights in kg/lbs)

Squat: 4@9 with belt
5x60/132
5x100/220
4x140/309 @7.5
4x160/353 @8 with belt
4x180/397 @9 with belt


Extra Wide Stance Pause Squat: 5@8, 1 count pause
5x80/176 (3 sets)

Standing Barbell Calf Raise:
12x110/243 (4 sets)

3x8 band pull aparts and stretching. Squats felt great today. This was another session teaching the GF how to lift.

[iron619]

Strong squats with 4x180kg -- maybe soon I will be there.

Do you feel any difference or improvement in your flexibility and comfort from doing the extra wide paused squats? These don't sound fun, either haha.

[Anthony21]

Extra wide pause squats hips of steel

Good work Sacha. How is life going for you bro?

[ktj4l]

Strong squats with 4x180kg -- maybe soon I will be there.

Do you feel any difference or improvement in your flexibility and comfort from doing the extra wide paused squats? These don't sound fun, either haha.

Yeah, they're not fun, but great for hip mobility in my experience. I plan to incorporate sumo deadlifts again soon, so these will set me up nicely for those mobility-wise.

[ktj4l]

Extra wide pause squats hips of steel

Good work Sacha. How is life going for you bro?

Haha, yeah... working on the hips.

Life is going great. I'll be on vacation again next week, so no lifting most likely... but it will be nice. How are the wife and kids?

[ktj4l]

4/18/15 (weights in kg/lbs)

Pause Bench: 3@8, 1 count
5x60/132
5x100/220
3x110/243 @7.5
3x120/265 @8
3x130/287 @8
3x135/298 @8.5


CGBP: 7@8
7x100/220 @7.5
7x110/243 @8
7x115/254 @8.5


DB Row: 12,11,10,10x45/99

Curls: 12,12,12,10x20/44

[Jasonk282]

Zer gutt.

You take more vacations than the French...

[ktj4l]

Zer gutt.

You take more vacations than the French...

Yeah. To be fair, I still work during my vacations, just not as much. My job affords me the ability to work from anywhere with an Internet connection, so I do have more time to go on vacations than most people, but I also still put in work hours just about seven days per week.

Unfortunately, I cancelled my trip because I came down with a sh!tty cold. A nice warning sign to get my diet back in order. Still battling it off today, but I'm hoping to be able to get a lifting session in tomorrow before I head to the GF's place for the weekend. On Monday, I should be fully recovered and ready to smash weights for sure.

On another vacation-related note: The trip to Sardinia in June is booked. That's probably the trip I am looking forward to the most this year.

[ktj4l]

Also... if anyone has an hour to spare to watch something educational about powerlifting, I really enjoyed this series of videos: https://www.youtube.com/watch?v=qnkTh2aMziE (that's part 1, there are 7 parts)

[HARRYBEAST]

Also... if anyone has an hour to spare to watch something educational about powerlifting, I really enjoyed this series of videos: https://www.youtube.com/watch?v=qnkTh2aMziE (that's part 1, there are 7 parts)

Hopefully I will have some time later today. I will watch it

[iron619]

Hope you are recovered from your cold man. I had the same thing happen to me last week.

You mentioned you need to get your diet in order -- you've been cheatin' often brah?

I will definitely watch these youtube clips you posted, thanks man.

[ktj4l]

Hopefully I will have some time later today. I will watch it

Hope you liked 'em, big man.

Hope you are recovered from your cold man. I had the same thing happen to me last week.

You mentioned you need to get your diet in order -- you've been cheatin' often brah?

I will definitely watch these youtube clips you posted, thanks man.

Yes, fully recovered now... but this cold hit me hard for sure. Gonna lift tomorrow, when I get back home from my GF's place.

I don't keep a strict diet ever, but recently it's been a lot of junk food, booze, etc. and this week I've been better about this. I still indulge because I love food and beer, but overall it's going in a healthier direction than before.

I think you'll enjoy the videos, when you get a chance to watch them. I don't spend too much time watching lifting-related stuff anymore, but this was pretty informative.

[ktj4l]

4/27/15 (weights in kg/lbs)

Front Squat: 2@9 beltless, 5%
3x60/132
3x80/176
2x100/220 @7.5
2x120/265 @8
2x130/287 @8.5
2x135/298 @9
5% drop...
2x127.5/281 @8.5
2x127.5/281 @9


Deficit SLDL: 10@8, 1 inch deficit, beltless, 5%
10x100/220 @7.5
10x120/265 @8.5
5% drop...
10x115/254 @8
10x115/254 @8.5


Standing BB Calf Raise: 12,11,12,11x120/265

[Jasonk282]

sick front squats as typical from you

[mmorton]

Solid work sascha

[ktj4l]

sick front squats as typical from you

Solid work sascha

Thank you, gentlemen. OHP and some benching tomorrow. The motivation is back, I just have to find time to train and actually be around a gym to use, haha.

[iron619]

Not a bad looking workout for coming off the flu man, and more importantly, glad to hear you found the hunger to train!

[ktj4l]

Not a bad looking workout for coming off the flu man, and more importantly, glad to hear you found the hunger to train!

Yeah, I'm glad it's back. Looking to chase some PRs again.

[ktj4l]

4/28/15 (weights in kg/lbs)

OHP: 2@9, 5%
5x40/88
5x60/132
2x80/176 @7.5
2x90/198 @8
2x100/220 @9
5% drop...
2x95/209 @8.5
2x95/209 @8.5
2x95/209 @9


CGBP: 5@8, 5%, no shoes
5x100/220 @7.5
5x110/243 @8
5x120/265 @8.5
5% drop...
5x115/254 @8
5x115/254 @8
5x115/254 @8.5


Chins: 12,12,10,8

[Anthony21]

Glad you got that fire back in you man.

[ktj4l]

4/30/15 (weights in kg/lbs)

Sumo DL: 3@8-9 beltless with repeats
3x60/132
3x100/220
3x140/309
3x180/397 @8
3x190/419 @8.5
3x190/419 @8.5
3x190/419 @8.5
3x190/419 @9

These felt horrible, so I'm going to make them my supplement on deadlift day until my mobility is back to a level where these can be done with good form and I feel comfortable going heavy on them.


Deficit SLDL: 4@8 beltless, 5%
4x120/265 @7.5
4x130/287 @8
4x140/309 @8.5
5% drop...
4x132.5/292 @8.5


BB Row: 12,12,12,12x100/220 (Volume PR)

[ktj4l]

High Frequency - Week 1, Day 1 - 5/2/15

I'll be going back on a high frequency template. This time with a more thought out approach than previously. I love training this way and even though I ran it poorly last time, I learned things and made probably my best progress... so I expect this will take me to some new PRs.

Squat: Beltless to training max, followed by drop singles.
5x60/132
100/220
120/265
140/309
150/331
170/375

Drops:
155/342
155/342


Bench: 1 count pause, up to daily max, followed by drop singles
5x60/132
80/176
100/220
120/265
125/276
145/320

Drops:
130/287
130/287


3x8 band pull aparts and stretching.

[mmorton]

Solid volume. You ever going to compete

[ktj4l]

Solid volume. You ever going to compete

Doubt it, but if the opportunity presents itself somewhere around here I'll do it. I don't want to join a PL team, so it would have to just be a fun event which doesn't seem to be that popular here.

[iron619]

You mentioned those sumo pulls done recently were horrible -- you were referring to your technique, flexibility, or performance for that day?

Great start to the high frequency layout man! Looking forward to seeing you progress with this.

Your drop singles are calculated to be around 8%?