Crazy Kraut's Lifting Log

[ktj4l]

3/15/13 - Bench - C15 Deload

Bench:
5x40kg/88lbs
5x60kg/132lbs
5x80kg/176lbs

5x90kg/198lbs
5x96kg/212lbs
5x105kg/231lbs


Pendlays:
5x60kg/132lbs
5x80kg/176lbs
5x80kg/176lbs


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


Neck Flexion (Plate):
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs


Workout time: 24mins (not including warmups and stretching)


Did a ton of stretching and foam rolling today, including an 11 minute squat stretch that was pretty challenging. Last time I did 10 minutes, it was horrible... so my flexibility continues to improve. One more deload workout tomorrow, then probably two off days before I get back to normal lifting.

[Jasonk282]

do you even lift anymore...LOL

nice easy deload

[ktj4l]

do you even lift anymore...LOL

nice easy deload

No, lifting wasn't for me. Gonna start running long distance instead... maybe play some tennis.

[Anthony21]

Nice deload. I see your deloads and want to drink myself to sleep seeing it's stronger than my actual workouts haha.

[Jasonk282]

No, lifting wasn't for me. Gonna start running long distance instead... maybe play some tennis.

Real badasses garden...just saying

[ktj4l]

Nice deload. I see your deloads and want to drink myself to sleep seeing it's stronger than my actual workouts haha.

Arnold drank a lot of beer, so it's worth a shot!

Real badasses garden...just saying

I don't want to get my soft, girly hands all dirty...

[lllDBOlll]

Strong deload

[MakeGoBoom]

yup more then my 5x5 today.... f'ucking germans

[ktj4l]

yup more then my 5x5 today.... f'ucking germans

Pretty sure your conditioning makes up for that. I'd be ready to slit my wrists (not just snap them like you LOL). Sorry, I've had a few tonight...

[Juicemw]

Kraut power.

[rb80]

Lol tennis, sure. Beastly deload is beastly. Good stuff on the flexibility work, something I have to do more myself.

[ktj4l]

Kraut power.

Haha, fueled by too much beer last night. Good thing today is another deload day.

Lol tennis, sure. Beastly deload is beastly. Good stuff on the flexibility work, something I have to do more myself.

It's hard to do enough of it.

[ktj4l]

3/16/13 - Squat - C15 Deload

Squat:
5x60kg/132lbs
5x80kg/176lbs

5x110kg/243lbs
5x120kg/265lbs
5x126kg/278lbs


Front Squat
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs


Calf Raise:
10x200kg/441lbs
10x200kg/441lbs
10x200kg/441lbs


Hypers:
15
15
15


Ab Wheel Rollouts:
15
15
15

[Jakeylee]

One day I will be able to lift your deload numbers. One day.

[ktj4l]

One day I will be able to lift your deload numbers. One day.

I have no doubt you'll get there and beyond.

[ktj4l]

3/18/13 - OHP - C16W1(333)

5/3/1 OHP (100kg/220lbs):

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

WS:
3x80kg/176lbs
3x85kg/187lbs
3x90kg/198lbs


Chins:
10xBW
5xBW+10kg/22lbs
5xBW+15kg/33lbs
7xBW+20kg/44lbs
10xBW
10xBW


Klokovs:
5x65kg/143lbs
5x60kg/132lbs
5x60kg/132lbs
5x60kg/132lbs
5x60kg/132lbs


Front Squat:
3x60kg/132lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs


DB Curl Over Incline:
12x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs


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


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


Workout time: 68mins (not including warmups)


Everything felt good today. Seems like the deload helped. I might start deloading more often again.

[Jasonk282]

Solid lifts, and nice volume on the chins.

[Juicemw]

Its OHP day for me too woop woop! Nice lifts man and exactly what jason said. I'm 'mirin those chins

[ktj4l]

Solid lifts, and nice volume on the chins.

Thanks man.

Its OHP day for me too woop woop! Nice lifts man and exactly what jason said. I'm 'mirin those chins

Appreciate it. OHP day is the most laid back day.

[Anthony21]

Your workouts always just blow my mind, strong sh!t as usual bro.

[ktj4l]

Your workouts always just blow my mind, strong sh!t as usual bro.

Appreciate it, Ant. The deload definitely did some good. Not sure if I'll do it every cycle, but I'll try to do it more often than I have been.

[Jakeylee]

Is the 100kg OH press coming up soon?

I have no doubt you'll get there and beyond.

Sorry to clog up your thread, but I was wondering if I could ask you for some bench advice (as I see this as your area of expertise).

Last week I got 97.5 kg for 6, and left one in the tank.

This week I tried 102.5 kg - got 3- and it felt horrifically heavy as well as my form going to **** (too much elbow flare).

What do? Chalk it up to a bad workout and continue with my cycles?

[ktj4l]

Is the 100kg OH press coming up soon?

It's my PR. Missed it before the deload though, so it's not a weight I can put up regularly just yet. Hopefully I'll hit it again soon and surpass it.

Sorry to clog up your thread, but I was wondering if I could ask you for some bench advice (as I see this as your area of expertise).

Last week I got 97.5 kg for 6, and left one in the tank.

This week I tried 102.5 kg - got 3- and it felt horrifically heavy as well as my form going to **** (too much elbow flare).

What do? Chalk it up to a bad workout and continue with my cycles?

Last week was 5+ and this week is 3+? If so, I'd keep the weight the same for one cycle, try to get 3+ clean reps next time 102.5kg rolls around. If you hit it, then continue on. If it sucks again, reset two cycles back and work your way back up.

Or was the 102.5kg your 5/3/1+ set? If you got 3 reps on that, definitely keep going as you would normally. Maybe slow down the weight increase on bench a little bit.

What kind of assistance are you doing for bench?

I personally prefer not doing AMRAP all the time. I actually do it very rarely now. If I feel very good getting prescribed reps, I'll go for heavy singles at the end of the main lift portion of the workout most of the time. Sometimes I'll do an AMRAP set too though.

[Jakeylee]

It's my PR. Missed it before the deload though, so it's not a weight I can put up regularly just yet. Hopefully I'll hit it again soon and surpass it.


Last week was 5+ and this week is 3+? If so, I'd keep the weight the same for one cycle, try to get 3+ clean reps next time 102.5kg rolls around. If you hit it, then continue on. If it sucks again, reset two cycles back and work your way back up.

Or was the 102.5kg your 5/3/1+ set? If you got 3 reps on that, definitely keep going as you would normally. Maybe slow down the weight increase on bench a little bit.

What kind of assistance are you doing for bench?

I personally prefer not doing AMRAP all the time. I actually do it very rarely now. If I feel very good getting prescribed reps, I'll go for heavy singles at the end of the main lift portion of the workout most of the time. Sometimes I'll do an AMRAP set too though.

Good luck - Next stop after that one is 3 plates.

That was on 5/3/1 week. Weighted dips 4 x 10-12 and Incline DB press 4 x 10-12 - Pretty much doing the bodybuilding version that wendler posted on his blog. Might just start BBB next cycle and i'm definitely going to deload next week.

Thanks for the advice.

[ktj4l]

Good luck - Next stop after that one is 3 plates.

Haha, yeah...

That was on 5/3/1 week. Weighted dips 4 x 10-12 and Incline DB press 4 x 10-12 - Pretty much doing the bodybuilding version that wendler posted on his blog. Might just start BBB next cycle and i'm definitely going to deload next week.

Thanks for the advice.

Are you balancing all your pressing with pulling (rows and pullups/chinups)? You want a strong (and big) upper back for bench and OHP.

[Jasonk282]

Good luck - Next stop after that one is 3 plates.

That was on 5/3/1 week. Weighted dips 4 x 10-12 and Incline DB press 4 x 10-12 - Pretty much doing the bodybuilding version that wendler posted on his blog. Might just start BBB next cycle and i'm definitely going to deload next week.

Thanks for the advice.

If you hit it for 3 reps on 1+ week then keep going and I highly second the kraut with adding pulls to balance out your pressing

[JJRKnights]

3/18/13 - OHP - C16W1(333)

5/3/1 OHP (100kg/220lbs):

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

WS:
3x80kg/176lbs
3x85kg/187lbs
3x90kg/198lbs


Chins:
10xBW
5xBW+10kg/22lbs
5xBW+15kg/33lbs
7xBW+20kg/44lbs
10xBW
10xBW


Klokovs:
5x65kg/143lbs
5x60kg/132lbs
5x60kg/132lbs
5x60kg/132lbs
5x60kg/132lbs


Front Squat:
3x60kg/132lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs


DB Curl Over Incline:
12x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs


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


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


Workout time: 68mins (not including warmups)


Everything felt good today. Seems like the deload helped. I might start deloading more often again.

Nice pressing dude, cant wait til im up there.

[Jakeylee]

Haha, yeah...

Are you balancing all your pressing with pulling (rows and pullups/chinups)? You want a strong (and big) upper back for bench and OHP.

I like going heavy on back; so last week was 4 x 6 for DB row, weighted chins around 5 x 5, and barbell rows 4 x 8. So perhaps not enough volume?

If you hit it for 3 reps on 1+ week then keep going and I highly second the kraut with adding pulls to balance out your pressing

Cheers dude.


Thread hijack! I'll have to start my own log soon so I can stop stealing other peoples.

[ktj4l]

I like going heavy on back; so last week was 4 x 6 for DB row, weighted chins around 5 x 5, and barbell rows 4 x 8. So perhaps not enough volume?

I'd add more vertical pulling (either more pullups/chinups or even lat pulldowns will do). Two types of rows should be enough. Maybe add some face pulls to your assistance work, if you can handle the extra volume.

[Jasonk282]

I'd add more vertical pulling (either more pullups/chinups or even lat pulldowns will do). Two types of rows should be enough. Maybe add some face pulls to your assistance work, if you can handle the extra volume.

This^.

I run a full body set up which looks like this

squat
press
horizontal pull
vertical pull
isolation