Crazy Kraut's Lifting Log

[ktj4l]

Strong deadlift session! Buriful indeed. You'll get used to sumoing after a few times, I'm sure.

Yeah, just gotta get used to the technique.

[ktj4l]

strong showing.

Thanks man. Any news on the groin?

I know that feel

Such is life.

[mmorton]

Nothing yet. Gonna ice that bad boy again and see how I feel. Minimal discomfort today.

[Anthony21]

2/1/13 - Squat - Cycle 13, Wave 3 (5,3,1) - Frequency Template

5/3/1 Squat (TM=165kg/364lbs):

WU:
10xBar
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs

WS:
5x123.5kg/272lbs
3x140kg/309lbs
1x156kg/344lbs


Front Squat:
3x100kg/220lbs
1x110kg/243lbs
3x120kg/265lbs (Rep PR, LOL. The last rep was brutal.)
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs


Bulgarian Split Squat:
15
15


Calf Raise:
10x180kg/397lbs
10x180kg/397lbs
10x180kg/397lbs
10x180kg/397lbs


Neck Flexion (Plate):
10x15kg/33lbs
10x15kg/33lbs
10x15kg/33lbs
10x15kg/33lbs
10x15kg/33lbs


Hypers:
15x5kg/11lbs
15x5kg/11lbs
15x5kg/11lbs


Ab Wheel:
15
15
15


I think the frequency template has improved my work capacity or maybe my body just likes training fasted. I'll continue to use this setup on squat day (prescribed reps on 5/3/1 back squat and then heavy front squats). I'll also continue to use prescribed reps only for deadlift (and never more than 3 reps per set). It seems to work well for me, even though the high frequency was challenging to say the least. I'll throw in some sumo deadlift on that day to get a little more volume. I've never done those and I think my adductors could use the extra work.

2/3/13 - OHP - Cycle 14, Wave 1 (3,3,3)

OHP (TM=95kg/209lbs):

WU:
10xBar
10x40kg/88lbs
5x50kg/110lbs
2x60kg/132lbs

WS:
3x76kg/168lbs
3x81kg/179lbs
3x86kg/190lbs


Chins:
10
10
10
10
10


DB Curl Over Incline Bench:
10x15kg/33lbs
10x15kg/33lbs
10x17.5kg/39lbs
10x17.5kg/39lbs
13x20kg/44lbs


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


Decided to start this cycle today, because I felt good to go and also because I'll be eating a metric fu#kton of wings tonight when I watch the Super Bowl. I'll do the deadlift workout tomorrow, then take two days off. My 'duel' on another site (where you get points for working out) starts on Thursday, so I want to be fresh to make life tough on my opponent.

Sad story: Jim Wendler's German twin came into my gym today. Dude was like 6', 250lbs+ and jacked, so I was expecting him to throw around some weight. Instead he put on his lifting belt to do tricep extensions, then proceeded to grunt like he was dying while bench pressing one plate on each side. Not sure how the fu#k he's that huge, probably a combination of genetics and roids. I should not be able to easily outlift a dude that big.

2/4/13 - Deadlift - Cycle 14, Wave 1 (3,3,3)

Front Squat:
3x60kg/132lbs
3x60kg/132lbs
3x80kg/176lbs
3x80kg/176lbs
3x100kg/220lbs


5/3/1 Deadlift (TM=195kg/430lbs):

WU:
5x60kg/132lbs
5x80kg/176lbs
3x100kg/220lbs
1x120kg/265lbs
1x130kg/287lbs
1x140kg/309lbs

WS:
3x156kg/344lbs
3x166kg/366lbs
3x176kg/388lbs


Sumo Deadlift:
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs

First time doing them. Just working on technique. Feelsweirdman/10


Underhand Static Barbell Hold:
30s with 60kg/132lbs
45s with 60kg/132lbs

Grip was fu#ked at this point. Might move these to squat day.


Plank:
60s
70s
84s


Neck Flexion (Plate):
10x10kg/22lbs
10x10kg/22lbs
10x10kg/22lbs
10x15kg/33lbs
10x15kg/33lbs


Nice workout fueled by about 3 or 4lbs of wings last night (along with some beer and fries). Was up until 5:30am here watching the Super Bowl (god damn power outage), slept until 1:30pm. Great game! I'm really enjoying training fasted.

Talk about some strong workouts. Man I missed this brutality. Awesome work buddy.

[ktj4l]

Nothing yet. Gonna ice that bad boy again and see how I feel. Minimal discomfort today.

Not sure when you'll be ready to stretch it, but the stuff the guy from Mobility WOD recommends has been helpful to me with tightness in various spots. Here's some of his groin mobility stuff: http://www.mobilitywod.com/2011/05/e...-business.html - http://www.mobilitywod.com/2012/04/s...groin-mob.html - http://www.mobilitywod.com/2010/11/e...crotch-or.html - http://www.mobilitywod.com/2010/11/e...-new-pain.html

[ktj4l]

Talk about some strong workouts. Man I missed this brutality. Awesome work buddy.

Appreciate it. Energy levels have been good the past week, hope it stays that way.

[MakeGoBoom]

strong showing as per usual. sump is pretty fun i used to only pull w/ it, you adjust quick

[rb80]

Nice deads man, 176x3, awesome work. Sumoing always feels odd to me also, but I'm sure with a bit of work it will come with ease.

[ktj4l]

Not too worried about the sumo. It's just for assistance. If it helps my deadlift at all, I'll be happy.

Stretching, foam rolling and walking today and tomorrow. Back at it with bench day on Thursday.

[Jasonk282]

Strong pulling, I don;t like sumo at all.

[ktj4l]

Strong pulling, I don;t like sumo at all.

I'll try it a few times before I decide.

[MakeGoBoom]

It might help if your hamstring deficient.

[ktj4l]

It might help if your hamstring deficient.

Not really, but I figure pulling from a stance I've never used is probably a good idea.

[MakeGoBoom]

Not really, but I figure pulling from a stance I've never used is probably a good idea.

Can't hurt

[ulsak]

Not really, but I figure pulling from a stance I've never used is probably a good idea.

Can't hurt

dat muscle confusion!

[lllDBOlll]

dat muscle confusion!

You have to confuse the muscle and attack it from every angle sometimes you should take the barbell to bed with you and in the middle of the night wake up and start lifting to really catch those muscles off guard

[ktj4l]

You have to confuse the muscle and attack it from every angle sometimes you should take the barbell to bed with you and in the middle of the night wake up and start lifting to really catch those muscles off guard

Thanks for the tips!

[MakeGoBoom]

sometimes i put the weight on the rack, then i spend 30 or so minutes berating it for being fat. then i put on a ski mask and attack it from behind. that way not only is the bar trying to be lighter, but it's also susceptible to be taken advantage of

[lllDBOlll]

sometimes i put the weight on the rack, then i spend 30 or so minutes berating it for being fat. then i put on a ski mask and attack it from behind. that way not only is the bar trying to be lighter, but it's also susceptible to be taken advantage of

This also works. Also the shock created in the bar due to it not expecting a barrage of abuse and then the rear action transfers through rapid vibration factor into your own muscles thus shocking them too stimulation maximal fibral growth and response.

[Jasonk282]

sometimes i put the weight on the rack, then i spend 30 or so minutes berating it for being fat. then i put on a ski mask and attack it from behind. that way not only is the bar trying to be lighter, but it's also susceptible to be taken advantage of

I just give mine ruffies, works every time.

[ktj4l]

2/7/13 - Bench - C14, W1 (3,3,3)

5/3/1 Bench (TM=142.5kg/314lbs):

WU:
10xBar
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs
1x110kg/243lbs

WS:
3x115kg/254lbs
3x121kg/267lbs
3x128.5kg/283lbs

5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs


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

They're back!


DB Curl Over Incline Bench:
10x15kg/33lbs
10x17.5kg/39lbs
10x20kg/44lbs
10x22.5kg/50lbs
10x22.5kg/50lbs


Neck Flexion (Plate):
10x10kg/22lbs
10x10kg/22lbs
10x15kg/33lbs
10x15kg/33lbs
10x20kg/44lbs


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


This one took almost two hours with all the god damn stretching, mobility work, etc. I also do. The extra 3x5 on bench was just point whoring for a duel on another site, haha.

[MakeGoBoom]

This also works. Also the shock created in the bar due to it not expecting a barrage of abuse and then the rear action transfers through rapid vibration factor into your own muscles thus shocking them too stimulation maximal fibral growth and response.

Well yeah, that goes without saying. You have to attack it at exactly 27.3 minutes or the process back fires causing your left rhomboid to atrophy though since we're covering basic knowledge now

[ktj4l]

Well yeah, that goes without saying. You have to attack it at exactly 27.3 minutes or the process back fires causing your left rhomboid to atrophy though since we're covering basic knowledge now

You can counter this with drop sets of upright row starting with 110% of your 1RM.

[MakeGoBoom]

Lol that was a plethora of bench and rows brethren. Nice showing

[ktj4l]

Lol that was a plethora of bench and rows brethren. Nice showing

Yeah, it's nap time pretty soon. DYEN?!

[Anthony21]

Holy Pendlay Row volume!!!!! Awesome work buddy.

Did you try those face pulls seated?

[ktj4l]

Holy Pendlay Row volume!!!!! Awesome work buddy.

Did you try those face pulls seated?

Yeah, hated them and switched back to standing. To be fair, they're probably nice with a better setup than my gym has. I had to sit on the floor, so I prefer standing instead.

[Anthony21]

Yeah, hated them and switched back to standing. To be fair, they're probably nice with a better setup than my gym has. I had to sit on the floor, so I prefer standing instead.

Do yo have a standard low cable pulley? You know where you would do seated cable rows on?

That's what I use. I could see sitting on the floor being uncomfortable.

[ktj4l]

Do yo have a standard low cable pulley? You know where you would do seated cable rows on?

That's what I use. I could see sitting on the floor being uncomfortable.

No, I'll just do them standing. I'm not gonna go heavy on them anyhow, it defeats the purpose of the exercise in my opinion.

[Anthony21]

No, I'll just do them standing. I'm not gonna go heavy on them anyhow, it defeats the purpose of the exercise in my opinion.

I see so it makes sense to do them standing in your case.

Yea I don't go heavy on them either cause then you have to much back involvement and body swing.