Crazy Kraut's Lifting Log

[ktj4l]

Lol at bicep guy.... god willing

Syntholized fatceps of world peace.

Impressive squat day bro - 3x almost 160kg and then backs it up with 7 sets of 3 reps at 100kg - I'm not surprised your body wasn't keen! GJDM.

Thanks, Aussie Brah of the Iron.

[Juicemw]

strong day Kraut. Nice. explain me the order of C15W2. is that cycle 15, week 2 that you're on?

[ktj4l]

strong day Kraut. Nice. explain me the order of C15W2. is that cycle 15, week 2 that you're on?

Yup! Cycle 15, Wave 2. But my waves are switched around and I'm an a$shole to my body, so I usually skip deload. So for me: Wave 1 = 3x3, Wave 2: 3x5 (3x3 for deadlift with 3x5 percentages), Wave 3: 5,3,1 (3,3,1 for deadlift)... I don't do AMRAP anymore, but I go for heavy singles (up to training max mostly) when I feel great during Wave 1 and Wave 3. I have bastardized the program to fit my needs (Wendler would probably stab me in the throat for still calling it 5/3/1, but I'm using the percentages), but I have also run it as written by Jim Wendler for several cycles and tweaked it accordingly for what I respond best to personally.

[Juicemw]

Yup! Cycle 15, Wave 2. But my waves are switched around and I'm an a$shole to my body, so I usually skip deload. So for me: Wave 1 = 3x3, Wave 2: 3x5 (3x3 for deadlift with 3x5 percentages), Wave 3: 5,3,1 (3,3,1 for deadlift)... I don't do AMRAP anymore, but I go for heavy singles (up to training max mostly) when I feel great during Wave 1 and Wave 3. I have bastardized the program to fit my needs (Wendler would probably stab me in the throat for still calling it 5/3/1, but I'm using the percentages), but I have also run it as written by Jim Wendler for several cycles and tweaked it accordingly for what I respond best to personally.

I feel ya. I was just confused with the rep counts. I had an inkling you tweaked something yourself. I think he'd probably want to kill you for bastardizing it, but appreciate the fact you listened to how your body responded and changed it accordingly. Most people appreciate body recognition if it's working .

[Anthony21]

2/28/13 - Dead - C15W2(3,3,3 @ 3x5 %)

Front Squat:
3x60kg/132lbs
3x70kg/154lbs
3x80kg/176lbs
3x90kg/198lbs
3x100kg/220lbs


5/3/1 Dead (TM=200kg/441lbs):

WU:
5x80kg/176lbs
3x100kg/220lbs
1x120kg/265lbs
1x140kg/309lbs

WS:
3x150kg/331lbs
3x160kg/353lbs
3x170kg/375lbs


Snatch Grip Dead:
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs


Plank:
60s
60s
60s


Hypers:
15
15
15

Very nice workout today. Pretty light, but my recovery has been adapting so this was perfect.

Good work buddy. It makes me look forward to my deadlifts today.

[lllDBOlll]

Nice work going on mate and wtf is up with that guys arms

[Jasonk282]

Nice work going on mate and wtf is up with that guys arms

All natty bro.

[lllDBOlll]

It's just confusing cos it looks like he's into his strongman and then he's doing daft s'hit like synthol... unless the truck and straps are shooped in....

[ktj4l]

I feel ya. I was just confused with the rep counts. I had an inkling you tweaked something yourself. I think he'd probably want to kill you for bastardizing it, but appreciate the fact you listened to how your body responded and changed it accordingly. Most people appreciate body recognition if it's working .

Yeah. If I ever meet Wendler, I'll tell him I'm running it as written instead of getting my head ripped off.

Good work buddy. It makes me look forward to my deadlifts today.

Deadlift day is a nice day.

Nice work going on mate and wtf is up with that guys arms

All natty bro.

It's just confusing cos it looks like he's into his strongman and then he's doing daft s'hit like synthol... unless the truck and straps are shooped in....

It's a clusterfu#k of epic proportions. I think he really does do strongman.

[ktj4l]

3/2/13 - Bench - C15W2(5,5,5)

5/3/1 Bench (TM=145kg/320lbs):

WU:
5xBar
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs

WS:
5x108.5kg/239lbs
5x116kg/256lbs
5x123.5kg/272lbs


Pendlays:
5x60kg/132lbs
5x70kg/154lbs
5x80kg/176lbs
5x90kg/198lbs
5x100kg/220lbs


DB Curl Over Incline:
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs


Face Pull:
10x40kg/88lbs
10x40kg/88lbs
11x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs


Neck Flexion (Plate):
11x20kg/44lbs
10x25kg/55lbs
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs


Did some plyo pushups for 'neural activation' today. I don't know if it works, but I have to warm up anyhow. I'll try out some vertical jumps tomorrow morning before squatting. Also did shoulder dislocations, DB floor press static holds... lots of stretching and foam rolling throughout the day. The weather is fairly nice and the sun is out, so the long walk with my dog won't suck today either. Should be a good weekend.


For some extra laughs:



Vitaly is awesome.

[Anthony21]

3/2/13 - Bench - C15W2(5,5,5)

5/3/1 Bench (TM=145kg/320lbs):

WU:
5xBar
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs

WS:
5x108.5kg/239lbs
5x116kg/256lbs
5x123.5kg/272lbs


Pendlays:
5x60kg/132lbs
5x70kg/154lbs
5x80kg/176lbs
5x90kg/198lbs
5x100kg/220lbs


DB Curl Over Incline:
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs


Face Pull:
10x40kg/88lbs
10x40kg/88lbs
11x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs


Neck Flexion (Plate):
11x20kg/44lbs
10x25kg/55lbs
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs


Did some plyo pushups for 'neural activation' today. I don't know if it works, but I have to warm up anyhow. I'll try out some vertical jumps tomorrow morning before squatting. Also did shoulder dislocations, DB floor press static holds... lots of stretching and foam rolling throughout the day. The weather is fairly nice and the sun is out, so the long walk with my dog won't suck today either. Should be a good weekend.


For some extra laughs:



Vitaly is awesome.

Real strong workout bro.

[Jakeylee]

Damn man, how long does that workout take you?

[ktj4l]

Real strong workout bro.

Thanks. This one actually felt more refreshing than destructive.

Damn man, how long does that workout take you?

Around an hour. Leg workouts sometimes take longer. I rest around 3mins between the main sets on bench and 2-3mins on Pendlays (I did lower body stretches between sets to make use of that time). I supersetted the neck work and biceps with 30s rest between sets. My rest between face pull sets was also used for more lower body stretching. Add some time for warmups and I'd say it's about an hour for this workout. I'm okay spending longer than that too, if it's productive.

[ktj4l]

3/3/13 - Squat - C15W2(555)

5/3/1 Squat (TM=175kg/386lbs):

WU:
5xBar
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs
1x120kg/265lbs

WS:
5x131kg/289lbs
5x140kg/309lbs
5x148.5kg/327lbs


Front Squat:
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs

Still brutal. Going to add another set next cycle.


Calf Raise:
11x220kg/485lbs
10x220kg/485lbs
10x220kg/485lbs
10x220kg/485lbs
10x220kg/485lbs


Weighted Hypers:
11x15kg/33lbs
10x15kg/33lbs
10x15kg/33lbs
10x15kg/33lbs


Ab Wheel Rollouts:
15
15
15


Did a metric fu#kton of stretching and foam rolling today.

[ulsak]

lol, the quads are smoked for sure! Awesome volume on fronties..going give that set layout a shot at wednesday! You really do lift, bro!

[ktj4l]

lol, the quads are smoked for sure! Awesome volume on fronties..going give that set layout a shot at wednesday! You really do lift, bro!

Haha, thanks. The quads will adapt. I was stretching after squats and this fat guy was like, "Doesn't that hurt?" I told him it's the good kind of pain, I don't think he believed me though.

[Anthony21]

3/3/13 - Squat - C15W2(555)

5/3/1 Squat (TM=175kg/386lbs):

WU:
5xBar
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs
1x120kg/265lbs

WS:
5x131kg/289lbs
5x140kg/309lbs
5x148.5kg/327lbs


Front Squat:
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs

Still brutal. Going to add another set next cycle.


Calf Raise:
11x220kg/485lbs
10x220kg/485lbs
10x220kg/485lbs
10x220kg/485lbs
10x220kg/485lbs


Weighted Hypers:
11x15kg/33lbs
10x15kg/33lbs
10x15kg/33lbs
10x15kg/33lbs


Ab Wheel Rollouts:
15
15
15


Did a metric fu#kton of stretching and foam rolling today.

Whoa i'll be surprised if you can walk tomorrow morning. Nice work bro.

[ktj4l]

Whoa i'll be surprised if you can walk tomorrow morning. Nice work bro.

Haha, we'll see. My legs felt worse after the last squat day, so I assume it won't be too bad tomorrow.

[Jakeylee]

Thanks. This one actually felt more refreshing than destructive.

Around an hour. Leg workouts sometimes take longer. I rest around 3mins between the main sets on bench and 2-3mins on Pendlays (I did lower body stretches between sets to make use of that time). I supersetted the neck work and biceps with 30s rest between sets. My rest between face pull sets was also used for more lower body stretching. Add some time for warmups and I'd say it's about an hour for this workout. I'm okay spending longer than that too, if it's productive.

Hmm, guess i'm faffing around too much in the gym.

[lllDBOlll]

It's a clusterfu#k of epic proportions. I think he really does do strongman.

LOL, a shame.

Some good sessions, lots of front squats sure to fry the quads up good and proper, looking forward to doing some tomorrow myself. Going to work on a better clean grip as think mines a bit s'hit still.

Strong benching to my mate.

[ktj4l]

Hmm, guess i'm faffing around too much in the gym.

Sometimes I'll get delayed talking to someone, but for the most part I put in my earplugs and ignore just about everyone. A stopwatch helps too. If you have the time, I wouldn't worry about it too much.

LOL, a shame.

Some good sessions, lots of front squats sure to fry the quads up good and proper, looking forward to doing some tomorrow myself. Going to work on a better clean grip as think mines a bit s'hit still.

Strong benching to my mate.

Clean grip takes some time to get used to, but yours looked pretty good from what I remember.

Bench is heading toward my true previous max again soon (along with all the other lifts), so it'll be interesting to see how that goes. Hopefully I don't get stuck before I break 150kg this time.

[lllDBOlll]

Sometimes I'll get delayed talking to someone, but for the most part I put in my earplugs and ignore just about everyone. A stopwatch helps too. If you have the time, I wouldn't worry about it too much.

Clean grip takes some time to get used to, but yours looked pretty good from what I remember.

Bench is heading toward my true previous max again soon (along with all the other lifts), so it'll be interesting to see how that goes. Hopefully I don't get stuck before I break 150kg this time.

Nice. I think I could do to get my elbows up more, it has come to my attention from when I tried to do some clean and press the other week, I was catching the bar with my arms rather than on my delts. With front squat I have it on my delts but could do with keeping elbows up a bit.

[ktj4l]

Nice. I think I could do to get my elbows up more, it has come to my attention from when I tried to do some clean and press the other week, I was catching the bar with my arms rather than on my delts. With front squat I have it on my delts but could do with keeping elbows up a bit.

Yeah, elbows up is a must for sure. You don't wanna put pressure on your wrists.

[Jasonk282]

nice squats...bet your quads hate you

[ktj4l]

nice squats...bet your quads hate you

They get a day to recover. They may as well get used to it, I have worse things planned for them already.

[Jasonk282]

They get a day to recover. They may as well get used to it, I have worse things planned for them already.

oh...sounds, randy baby.

[DavoBC]

That video. Was hilarious!

[ktj4l]

3/5/13 - OHP - C15W3(531)

OHP (TM=97.5kg/215lbs):

WU:
5xBar
5x40kg/88lbs
5x50kg/110lbs
2x60kg/132lbs

WS:
5x73.5kg/162lbs
3x82.5kg/182lbs
1x92.5kg/204lbs

Went for a single at 100kg/220lbs, wasn't happening today. Gonna deload this cycle for sure, the whole workout today felt off.


Front Squat:
3x60kg/132lbs
3x73.5kg/162lbs
3x82.5kg/182lbs
3x92.5kg/204lbs


Chins:
5xBW+10kg/22lbs
5xBW+15kg/33lbs
5xBW+20kg/44lbs
10
10
10
10
10


Klokov Press:
5x60kg/132lbs
5x60kg/132lbs
5x60kg/132lbs
5x60kg/132lbs
5x60kg/132lbs


Face Pull:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs


Neck Flexion (Plates):
10x20kg/44lbs
10x25kg/55lbs
10x25kg/55lbs
10x20kg/44lbs
10x20kg/44lbs

Didn't bother with curls today. Did a couple extra sets of chins instead.

[Juicemw]

Sick day man. Those working sets are huge! Next cycle I'll finally be hitting a plate, meanwhile you're almost at 2 haha. Strong Chins too. I keep finding my chins lacking by teh time I get to them on OHP day . Awesome work all around tons of volume too.

[ktj4l]

Sick day man. Those working sets are huge! Next cycle I'll finally be hitting a plate, meanwhile you're almost at 2 haha. Strong Chins too. I keep finding my chins lacking by teh time I get to them on OHP day . Awesome work all around tons of volume too.

Thanks. I've hit two Euro plates before (100kg/220lbs), just wasn't going up today. I'd like to hit 225lbs+ for the OHP contest in the MISC, so I'll deload and then Wave 1 and Wave 3 of the next cycle will just be working up to a 1RM (without front squats between OHP sets). Missing a weight I've lifted before isn't a huge confidence booster today though.

Chins are more about consistency than anything else. If you want to get better at them, just do them more often. They aren't really a priority right now. Squats are my priority right now and then I'll increase conditioning work for a while after this next cycle.