Crazy Kraut's Lifting Log

[MakeGoBoom]

Fronts come easy bro. Once you lock in your grip its over. I bet you have a 3 plate in you just looking at you back/front numbers.

[ktj4l]

12/22/2012 - Bench Day - Cycle 11, Wave 3 (5,3,1+)

5/3/1 Bench (TM=135kg/298lbs):

WU:
10xBar
10x65kg/143lbs
5x80kg/176lbs

WS:
5x101kg/223lbs
3x115kg/254lbs
5x128.5kg/283lbs

No spotter. Some lanky chick came in after I was done with bench press, not sure if I would've trusted her to spot me anyhow. I'm not gonna be going for extra reps for a while during the high frequency run, so it shouldn't be a big issue. I'll make sure I have a spotter, when I go for heavy singles.


Pendlay Row:
5x66kg/146lbs
5x76kg/168lbs
5x86kg/190lbs
10x60kg/132lbs
10x60kg/132lbs


Barbell Curls:
8x45kg/99lbs
8x45kg/99lbs
7x50kg/110lbs


DB Shrug:
10x37.5kg/83lbs
10x37.5kg/83lbs


Dips:
30xBW
30xBW


Squat day tomorrow, then I'll have 3 days off.

[Anthony21]

Nice big time workout bro.

[ktj4l]

Nice big time workout bro.

Thanks man. Enjoy your Christmas!

[Anthony21]

Thanks man. Enjoy your Christmas!

You to bro you have a good and safe one.

[ktj4l]

12/23/2012 - Squat Day - Cycle 11, Wave 3 (5,3,1+)

5/3/1 Squat (TM=155kg/342lbs):

WU:
10xBar
5x60kg/132lbs
5x80kg/176lbs

WS:
5x116kg/256lbs
3x131kg/289lbs
1x147.5kg/325lbs

Got myself to only do prescribed reps. I had more left, considered doing more, but convinced myself to rack it.


Front Squat:
3x60kg/132lbs
3x80kg/176lbs
3x90kg/198lbs
3x100kg/220lbs
3x105kg/231lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs


Leg Curls:
10x70kg/154lbs
10x75kg/165lbs
11x80kg/176lbs


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


Merry Christmas! Gym is closed for the next three days, so I'll be back to lifting on the 27th with deload crap until the 30th, then the gym is closed on the 31st and 1st, so I'll start the high frequency template on January 2nd, 2013.

[ulsak]

dat volume, mein herr!Fröhliche Weihnachten!

[Jasonk282]

Froehliche weinachten...

[ktj4l]

Thanks brahs! Got sh!tfaced last night with old friends, came home at 4am. Woke up at 8am still fairly drunk, suited up for a family photo session. Now I know why I don't drink often. Will probably stick to just a glass of wine tonight.

[Jasonk282]

Froehliche weinachten...

[Anthony21]

Man idk how you keep up with that frequency template bro. That sh!t would beat me into a ground. Must be ice in those veins bro.

[MakeGoBoom]

frans!
yes hans?
suit up!




merry christmas bro

[ktj4l]

Man idk how you keep up with that frequency template bro. That sh!t would beat me into a ground. Must be ice in those veins bro.

More like ice cream. It's not going to be easy, but an easy challenge wouldn't be any fun.

frans!
yes hans?
suit up!




merry christmas bro

Haha, thanks. You too!

[rb80]

Nice squatting as usual bro. And know that feel re the booze, spent two days getting over my binge last week!

[ktj4l]

12/27/2012 - OHP + Deadlift Deload - Cycle 11, Wave 4

5/3/1 OHP (TM=87.5kg/193lbs):

WU:
5x40kg/88lbs

WS:
5x52.5kg/116lbs
5x56kg/123lbs
5x61kg/134lbs


5/3/1 Deadlift (TM=180kg/397lbs):

WU:
10x65kg/143lbs
5x100kg/220lbs

WS:
3x120kg/265lbs
3x135kg/298lbs
3x153.5kg/338lbs

Decided to do the deadlift deload 3x3 style, because I'm only gonna be doing 3 reps on deads for a while with the high frequency template anyhow. Did the first two work sets with hook grip, then my thumb was murdered into the ground after the 1st rep on the 3rd set. So I switched to mixed for the last 2 reps.


Pullups:
10xBW
10xBW
10xBW


Klokov Press:
5x50kg/110lbs
5x50kg/110lbs
5x50kg/110lbs


Front Squat:
3x60kg/132lbs
3x70kg/154lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs


Neck Work:
15x5kg/11lbs
15x5kg/11lbs
15x5kg/11lbs


Ab Wheel:
15
15
15

[ulsak]

hehe, deload of world peace!

happy new year, brüderlein!

[BDiamond]

Intense deload!

[Jasonk282]

Nice deload...

[lllDBOlll]

Dayuum that deload

[ktj4l]

hehe, deload of world peace!

happy new year, brüderlein!

Not everyone can max out on deloads, haha.

Intense deload!

Thanks man.

Nice deload...

It was hard to hold back after 3 days of no gym.

Dayuum that deload

Deloads gon deload.

[mmorton]

Just ok for me haha

[ktj4l]

12/29/2012 - Bench Day - Deload - Cycle 11, Wave 4

5/3/1 Bench (TM=135kg/298lbs):

WU:
10x65kg/143lbs

WS:
5x81kg/179lbs
5x87.5kg/193lbs
5x95kg/209lbs

SS with:

Chest-Supported Row:
10x20kg/44lbs
10x40kg/88lbs
10x60kg/132lbs
10x60kg/132lbs

I've never really done these before. I kind of like them. Barbell rows are forbidden by Wendler for the frequency template, so I'll be doing these for the next couple months instead of Pendlays.


Face Pulls:
20x40kg/88lbs
20x40kg/88lbs
20x40kg/88lbs

SS with:

Neck Work:
15x5kg/11lbs
15x5kg/11lbs
15x5kg/11lbs


A nice short deload workout. I didn't really rest between sets, so it was a quick one. I might have a little bit of fun with tomorrow's squat workout, because I'll have two days off (gym will be closed) after that one before I start the frequency template.

[Jasonk282]

forbidden...why?

[ktj4l]

forbidden...why?

Too much lower back involvement with 24 workouts per month. It's completely fine with the regular frequency of other 5/3/1 templates though.

Reference: http://www.jimwendler.com/wp-content...ncyproject.pdf

[Anthony21]

LOL @ your deloads being greater than my workouts lol. Nice work brother.

[ktj4l]

LOL @ your deloads being greater than my workouts lol. Nice work brother.

It's all relative and about progress. You definitely have me beat on how fast you're progressing.

[Anthony21]

It's all relative and about progress. You definitely have me beat on how fast you're progressing.

I'll take your strength over my progression lol

[rb80]

Farrkkkkk deloads at 5x95kg, dang.

Bummer on not being able to do rows on your new template, I don't think I could handle that (obsessive rower checkin in). But those chest support rows look interesting. Happy New Year my German bro of the iron btw! The other night as a treat I had a beer with dinner, bought myself some German beer:

You German fellows sure do brew some tasty beverages!

[ktj4l]

I'll take your strength over my progression lol

Nah, it's way more fun to earn it. Otherwise just 'ride a bike' and you'll be there relatively quickly.

Farrkkkkk deloads at 5x95kg, dang.

Bummer on not being able to do rows on your new template, I don't think I could handle that (obsessive rower checkin in). But those chest support rows look interesting. Happy New Year my German bro of the iron btw! The other night as a treat I had a beer with dinner, bought myself some German beer:

You German fellows sure do brew some tasty beverages!

German beer is my favorite. Schöfferhofer is okay, you should try some Weihenstephaner and Franziskaner, if they're available in OZ.

[ktj4l]

12/30/2012 - Squat Deload - Cycle 11, Wave 4

5/3/1 Squat (TM=155kg/342lbs):

WU:
10x65kg/143lbs

WS:
5x92.5kg/204lbs
5x101kg/223lbs
5x108.5kg/239lbs

Widowmaker (20 Repetition Squat) Fun:
20x100kg/220lbs

I have two days off, so I decided to make my legs sore for New Year's Eve.


Front Squat:
3x60kg/132lbs
3x70kg/154lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs

SS with:

Neck Extension (Plate):
15x5kg/11lbs
15x5kg/11lbs
15x5kg/11lbs


Leg Curls:
20x60kg/132lbs
20x60kg/132lbs


Ab Wheel:
15
15
15


Gym will be closed the next two days and I'll be drunk most likely. I got a case of beer with my name on it!