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  1. #1231
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Anthony21 View Post
    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.
    Yeah, it doesn't really matter. I'd do them sitting, if I had a better setup. I've read that it hits different, smaller muscles when you do corrective exercises with lighter weights. It might be bro science, who knows. The theory is that stronger muscles (which already get worked with heavy rows) take over when you do things like face pulls with heavy weight. I know Wendler recommends going very light on most assistance, so it fits into that for me as well.
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  2. #1232
    Cyber Bully MakeGoBoom's Avatar
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    I don't know the science but i know they always felt like i was doing more when i did between 60-80lbs as supposed to 100+
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

    log- http://forum.bodybuilding.com/showthread.php?t=147658573
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  3. #1233
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by MakeGoBoom View Post
    I don't know the science but i know they always felt like i was doing more when i did between 60-80lbs as supposed to 100+
    Same.
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  4. #1234
    worker ulsak's Avatar
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    Lol'ed at the "warm up" sets for bench. What a volume on rows!
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
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    my currents : sq 319 - dl 419 - bp - 231 - ohp 143
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  5. #1235
    Attempting to lift rb80's Avatar
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    Beastly pendlays man, love your work.
    Do, or do not. There is no try

    My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=146521133
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  6. #1236
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by ulsak View Post
    Lol'ed at the "warm up" sets for bench. What a volume on rows!
    Originally Posted by rb80 View Post
    Beastly pendlays man, love your work.
    Thank you, gentlemen.
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  7. #1237
    Crazy Kraut ktj4l's Avatar
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    2/8/13 - Squat - C14, W1 (3,3,3)

    5/3/1 Back Squat (TM=170kg/375lbs):

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

    WS:
    3x136kg/300lbs
    3x145kg/320lbs
    3x153.5kg/338lbs

    Last set felt pretty heavy.


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

    Brutal.


    Calf Raise:
    10x180kg/397lbs
    10x180kg/397lbs
    10x180kg/397lbs
    10x200kg/441lbs
    10x200kg/441lbs
    10x200kg/441lbs


    Neck Flexion (Plate):
    10x10kg/22lbs
    31x10kg/22lbs
    10x10kg/22lbs
    10x10kg/22lbs
    10x15kg/33lbs
    10x15kg/33lbs


    Weighted Hypers:
    12x10kg/22lbs
    12x10kg/22lbs
    12x10kg/22lbs
    12x10kg/22lbs


    Ab Wheel:
    15
    15
    15
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  8. #1238
    Push, Pull, Destroy! Anthony21's Avatar
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    Jesus F'n Christ on the front squat volume.....WTF is wrong with you man? Awesome work brother.
    Athletic Edge Nutrition Lead Forum Representative

    Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.

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  9. #1239
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Anthony21 View Post
    Jesus F'n Christ on the front squat volume.....WTF is wrong with you man? Awesome work brother.
    Haha, thanks. I have a 'duel' for points on another fitness site, so I decided to do a bunch of sets today. Legs are gonna be sore tomorrow.
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  10. #1240
    Registered User mmorton's Avatar
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    Heart those fronts. Keep it up
    {{**DIRTY SOUTH CREW**}}

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  11. #1241
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by mmorton View Post
    Heart those fronts. Keep it up
    Will do.
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  12. #1242
    worker ulsak's Avatar
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    Originally Posted by Anthony21 View Post
    Jesus F'n Christ on the front squat volume.....WTF is wrong with you man? Awesome work brother.
    Ant, just face it. The kraut is a lifting machine.

    Originally Posted by mmorton View Post
    Heart those fronts. Keep it up
    yeah, mirin the poundage!
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
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    "May the sun illuminate thy path!"

    my currents : sq 319 - dl 419 - bp - 231 - ohp 143
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  13. #1243
    Meat Cube 2.0 lllDBOlll's Avatar
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    Great work!
    "Ain't nothing to it but to do it"

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  14. #1244
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by ulsak View Post
    Ant, just face it. The kraut is a lifting machine.

    yeah, mirin the poundage!
    Thanks. I think I might need a deload after this cycle. Not looking forward to it.

    Originally Posted by lllDBOlll View Post
    Great work!
    Appreciate it, D.
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  15. #1245
    Crazy Kraut ktj4l's Avatar
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    2/10/13 - OHP - C14,W2 (5,5,5)

    5/3/1 OHP (TM=95kg/209lbs):

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

    WS:
    5x71kg/157lbs
    5x76kg/168lbs
    5x81kg/179lbs

    1x90kg/198lbs
    1x95kg/209lbs


    Chins:
    10xBW
    5xBW+10kg/22lbs
    5xBW+20kg/44lbs
    5xBW+30kg/66lbs
    3xBW+40kg/88lbs
    10xBW


    Standing DB Curl Over Incline Bench:
    10x15kg/33lbs
    10x17.5kg/39lbs
    10x20kg/44lbs
    10x22.5kg/50lbs
    7x25kg/55lbs


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


    Neck Flexion (Plate):
    10x10kg/22lbs
    10x15kg/33lbs
    10x20kg/44lbs
    10x25kg/55lbs
    11x30kg/66lbs - BRB red forehead of peace.


    Shoulder warmup included YTI raise, shoulder dislocation, external cable rotation, band-assisted stretching, etc.

    Deadlift day tomorrow. Legs are still fu#ked from the squat workout, so I'll continue to foam roll and stretch tonight. Should be fine regardless once I'm warmed up at the gym.
    Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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  16. #1246
    STFU and train Jasonk282's Avatar
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    strong pressing and nice singles.
    With this shield or on it.

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  17. #1247
    worker ulsak's Avatar
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    awesome pressing, mein herr! got a question on the chins? There is a confusion about what's chins and what's pull ups here in sweden. So are chins with underhand grip for you och overhand grip ?
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
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  18. #1248
    Meat Cube 2.0 lllDBOlll's Avatar
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    Strong OHP's mate, that's some big weight moving
    "Ain't nothing to it but to do it"

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  19. #1249
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Jasonk282 View Post
    strong pressing and nice singles.
    Thanks man.

    Originally Posted by ulsak View Post
    awesome pressing, mein herr! got a question on the chins? There is a confusion about what's chins and what's pull ups here in sweden. So are chins with underhand grip for you och overhand grip ?
    For me: Chinups = underhand grip, pullups = overhand grip. Today, I did chins (underhand grip).

    Originally Posted by lllDBOlll View Post
    Strong OHP's mate, that's some big weight moving
    Thanks, D. Gonna try for 105kg next month for the OHP contest in the MISC. Submissions have to be in by March 30th I believe, so I can probably do a deload before maxing out.
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  20. #1250
    Meat Cube 2.0 lllDBOlll's Avatar
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    Originally Posted by ktj4l View Post
    Thanks man.

    For me: Chinups = underhand grip, pullups = overhand grip. Today, I did chins (underhand grip).

    Thanks, D. Gonna try for 105kg next month for the OHP contest in the MISC. Submissions have to be in by March 30th I believe, so I can probably do a deload before maxing out.
    Dayum, you got that mate! Whats the scoring on? BW ratio?
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  21. #1251
    Registered User mmorton's Avatar
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    Nice work bruddaman
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  22. #1252
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by lllDBOlll View Post
    Dayum, you got that mate! Whats the scoring on? BW ratio?
    There are weight classes. I can probably poverty cut into the 190lbs class. Here is the thread: http://forum.bodybuilding.com/showth...hp?t=151470073 Some impressive lifts for sure already posted.
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  23. #1253
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by mmorton View Post
    Nice work bruddaman
    Thanks, man. Can't wait to see you operating at 100% again. Bringing Matt's Hams back into the game!
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  24. #1254
    Registered User snLassen's Avatar
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  25. #1255
    Cyber Bully MakeGoBoom's Avatar
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    streong tripple on squats, ohp is always beastly. most impressed w/ the chin triple though at 88.... monster
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  26. #1256
    Push, Pull, Destroy! Anthony21's Avatar
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    Dear lord volume, volume, VOLUME!!!. How you keeping up with all this volume man? Must be eating like a German horse. Awesome work and always Strong(er).
    Athletic Edge Nutrition Lead Forum Representative

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  27. #1257
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by snLassen View Post
    Insane OH press. Forever mirin/10
    Thanks!

    Originally Posted by MakeGoBoom View Post
    streong tripple on squats, ohp is always beastly. most impressed w/ the chin triple though at 88.... monster
    Yeah, I was most happy with the chins I'd say.

    Originally Posted by Anthony21 View Post
    Dear lord volume, volume, VOLUME!!!. How you keeping up with all this volume man? Must be eating like a German horse. Awesome work and always Strong(er).
    The frequency template increased my work capacity a lot, I'm gonna do my best to keep it up. "I'll sleep when I'm dead" style I guess. Eating around 2800 calories a day. Probably gonna lower it a bit to cut down below 190lbs for the OHP contest in the MISC. I'll try to convince myself to do a deload after this cycle, I probably need it.


    2/11/13 - Dead - C14,W2 (3,3,3 @ 3x5 percentages)

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


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

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

    WS:
    3x146kg/322lbs
    3x156kg/344lbs
    3x166kg/366lbs


    Sumo Dead:
    5x100kg/220lbs

    Meh.


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

    I'll either keep these or just start doing RDLs again.


    Plank:
    60s
    60s
    60s
    90s


    Hypers:
    15
    15
    20


    Interesting read about shoulder prehab work: http://www.t-nation.com/free_online_...rhead_pressing ... I used to never do stuff like shoulder dislocations, external rotations, etc. and have never had shoulder issues, so there could be some truth to this. I'll probably change how I warm up to do more stability work. Opinions?
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  28. #1258
    Push, Pull, Destroy! Anthony21's Avatar
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    Talk about tons of deadlifts. Nice work buddy. What's the thought behind the snatch grip dead? Hits the back differently?
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  29. #1259
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Anthony21 View Post
    Talk about tons of deadlifts. Nice work buddy. What's the thought behind the snatch grip dead? Hits the back differently?
    I guess it hits the middle of your back more? It's also good for working on grip, especially if you have short arms like me, haha.
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  30. #1260
    Cyber Bully MakeGoBoom's Avatar
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    Originally Posted by ktj4l View Post
    I guess it hits the middle of your back more? It's also good for working on grip, especially if you have short arms like me, haha.
    da, forces grip to str by angling the arms, + mid back work. still prefer snatch pulls
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