Crazy Kraut's Lifting Log

[MakeGoBoom]

not going to lie man, i really enjoy db pressing. it's the one lift i prefer db over bb for actually facilitating str. don't get me wrong the only reason i do it is to lead to a stronger bb press but something about standing db press puts the bb lift in perspective for me.

[iron619]

What exactly is wrong with your left shoulder? Have you ever had it officially checked out? I can relate to shoulder pain--had both delts operated on (AC Joint surgery).

Good to see you already have a some form of plan in mind if forced to change to your workout around your injury. Don't get discouraged on this, as you can still continue to progress on majority of other lifts.

Nice work on the 190x6.

[ktj4l]

Strong work even while rehabbing that shoulder bro.

Thanks, Ant.

how long you been lifting bro - very nice numbers across the board i must say

With a real plan, probably closing in on 4 years. Before that more of just f#cking around in the gym in retrospect. I.e. no squat or deadlift.

not going to lie man, i really enjoy db pressing. it's the one lift i prefer db over bb for actually facilitating str. don't get me wrong the only reason i do it is to lead to a stronger bb press but something about standing db press puts the bb lift in perspective for me.

We all have our preferences. I'd prefer barbell pressing, but the more I read/watch about it from guys who do seem to know their sh!t (i.e. Eric Cressey and Jonnie Candito), the DB press allows for a more evenly distributed (across the shoulder) movement because your head isn't in the way. Eric Cressey wrote in one of his shoulder saver articles that some people simply aren't built for straight bar OHP, but I'm definitely going to work my ass off on the prehab/rehab work to improve shoulder mobility and stability as much as possible before I give up on it.

Realistically, I could maintain my current strength on the OHP with less work than I'm doing now. Getting progress is a completely different story though. In the end, I'll do what is needed to have long term success and health. If that means dropping barbell OHP temporarily or permanently, so be it. It won't be for lack of trying to make it work though. Another option would be log press. Apparently the neutral grip used for those is more forgiving on the shoulder joint.

What exactly is wrong with your left shoulder? Have you ever had it officially checked out? I can relate to shoulder pain--had both delts operated on (AC Joint surgery).

Damn, was that lifting related or not? I haven't had it checked out because it only hurts with certain movements (i.e. OHP and full range bench press) and it's gotten better with improving mobility. Unfortunately my mobility was beyond awful probably up to a few months ago looking at it from my new perspective now, so I might just have a ton of work ahead of me still with that. If it was constant pain, I'd go see a doctor. But the shoulder just hurts from those movements and is fine again pretty much immediately after. That just leads me to believe the mobility demand of the exercises is what's putting stress on it. I.e. I can floor press with no pain at all.

Good to see you already have a some form of plan in mind if forced to change to your workout around your injury. Don't get discouraged on this, as you can still continue to progress on majority of other lifts.

I'm not too discouraged. It's more of a minor setback. Not like I'm going to stop lifting, so I'll just work at it and hope for the best.

Nice work on the 190x6.

Thanks.

[Clabuilder91]

a setback it's what it is but I'm glad to see you're positive about it! Best of wishes man

[ktj4l]

a setback it's what it is but I'm glad to see you're positive about it! Best of wishes man

Appreciate it.

[mmorton]

I've noticed no carryover from db to bb. Tis just me though.

Nice work.

[ktj4l]

I've noticed no carryover from db to bb. Tis just me though.

Nice work.

Yeah, I wouldn't expect my OHP to go up from DB work, but it would be more of an option to consider, as opposed to no shoulder work if barbell overhead press continues to be painful. Creating a situation where the impingement can be taken care of without dropping OHP is obviously my primary goal, but a back up plan is nice to have so I'm considering some things for that as well.

[ktj4l]

I've noticed no carryover from db to bb. Tis just me though.

Nice work.

Yeah, I wouldn't expect my OHP to go up from DB work, but it would be more of an option to consider, as opposed to no shoulder work if barbell overhead press continues to be painful. Creating a situation where the impingement can be taken care of without dropping OHP is obviously my primary goal, but a back up plan is nice to have so I'm considering some things for that as well.

[mmorton]

Yeah, I wouldn't expect my OHP to go up from DB work, but it would be more of an option to consider, as opposed to no shoulder work if barbell overhead press continues to be painful. Creating a situation where the impingement can be taken care of without dropping OHP is obviously my primary goal, but a back up plan is nice to have so I'm considering some things for that as well.

Yeah for sure. Everyone always gives me crap about btn and klokov s but it's the same rom as a db press and I gotz dem supple shoulders. Heal up soon

[ktj4l]

Yeah for sure. Everyone always gives me crap about btn and klokov s but it's the same rom as a db press and I gotz dem supple shoulders. Heal up soon

The ROM for BTN pressing is less forgiving than DB pressing because a barbell can't travel through your head without killing you. With that being said, if you have the mobility to do them, they're great movements.

I've done them before, but I probably shouldn't have been. Maybe in the future, but right now I'd be fine with regular OHP. Already increased my mobility work today and will do some more stuff at the gym later as well. I'm pretty good with being consistent, so that should benefit me with this.

[ktj4l]

9/12/13 - Deadlift - 531 C23W2(333+ @ 3x5%)

Front Squat:
3x60kg/132lbs
3x80kg/176lbs
3x100kg/220lbs
3x120kg/265lbs


531 Deadlift (TM=197kg/434lbs):

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

WS:
3x147.5kg/325lbs
3x157.5kg/347lbs
6x167.5kg/369lbs (Straps)

Hook Grip Singles:
1x167.5kg/369lbs
1x167.5kg/369lbs
1x167.5kg/369lbs

Didn't bring chalk. Bad idea.


Reverse Crunch:
5x10


Also did broomstick paused overhead squat for stretching, DB retraction, DB protraction, wall slides, posterior capsule stretch, lunge jumps, general stretching and foam rolling.


Workout time: 62mins

[Jasonk282]

double the reps on 90% week...noice

[ktj4l]

double the reps on 90% week...noice

My weeks are switched around, so it's 85% (333+ for deadlift on both weeks makes it extra confusing)... but I'll take it regardless.

[Jasonk282]

My weeks are switched around, so it's 85% (333+ for deadlift on both weeks makes it extra confusing)... but I'll take it regardless.

ok...I'm confused.

[MakeGoBoom]

Strong work man. Like the flexibility work you got going on

[Clabuilder91]

Nice pulling!

[ktj4l]

ok...I'm confused.

Haha, I do regular 333+ week first in the cycle. Then I do 555+, but I do 333+ for deadlift with lower percentages. I started doing this when I did the Frequency Project and it has helped my deadlift progress, so I kept it.

Strong work man. Like the flexibility work you got going on

Thanks. Started doing 2min static stretches again too. I got away from them for a while, but I really think they were a big part of what improved my mobility previously. They suck to do, but they work in my experience...

Nice pulling!

Thanks man.

[Anthony21]

Nice work bro and nice shoulder rehab routine.

[ktj4l]

Nice work bro and nice shoulder rehab routine.

Appreciate it. I assume I'll know in a few weeks if it's working.

[jasolhe]

injuries take older to heal when ur old, just fukn wit ya old man...keep up with the flexibility shiat

[ulsak]

Simple and sweet pull day .way to confuse dem muscles by percentage

[ktj4l]

injuries take older to heal when ur old, just fukn wit ya old man...keep up with the flexibility shiat

Haha, will do (inbetween digging my own grave).

Simple and sweet pull day .way to confuse dem muscles by percentage

Gotta confuse the f#ck out of them to make those MUSSEL FIBRAZ grow.

[Celtic8Laoch]

Strong work my german overlord.

[ktj4l]

Strong work my german overlord.

Thanks, Irish Brah of the Iron.

9/14/13 - Floor Press - 531 C23W2(555+)

531 Floor Press (TM=142kg/313lbs):

WU:
10xBar
5x60kg/132lbs
3x80kg/176lbs
3x100kg/220lbs

WS:
5x106kg/234lbs
5x113.5kg/250lbs
10x121kg/267lbs


Explosive Deadlift:
1x100kg/220lbs
1x120kg/265lbs
1x100kg/220lbs (To re-rack and add a plate.)
1x140kg/309lbs
1x140kg/309lbs
1x140kg/309lbs
1x140kg/309lbs
1x140kg/309lbs
1x140kg/309lbs


Meadows Row with CSR:
5x20kg/44lbs
5x30kg/66lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs


Hammer Curl:
3x10x20kg/44lbs


Skullcrusher:
3x10x30kg/66lbs


Mobility work: Mostly 3-4x10 of face pull, shoulder dislocation, pull up retraction, barbell overhead shrug, band pull aparts, band BTN pulldown, cable external rotation

Also did foam rolling and stretching as always.


Workout time: 63mins (not including foam rolling and stretching, which takes forever)

[jasolhe]

good days work - **** u reminded me i need to buy a foam roller

time to give bro vice? which size should i buy for the **** we do?
http://www.amazon.com/Black-High-Den...ds=foam+roller

[ktj4l]

good days work - **** u reminded me i need to buy a foam roller

time to give bro vice? which size should i buy for the **** we do?
http://www.amazon.com/Black-High-Den...ds=foam+roller

I'd get the longest one, unless you'll be taking it to the gym. You can also just go to a home improvement store and grab a PVC pipe. It'll just hurt more. Lacrosse balls are the sh!t for trigger point release. For more cash, the rumble roller and 'The Grid' look like solid options.

[Anthony21]

Beast bro! Real good workout man. Reading all these logs makes me want to get back in the gym and can't wait to start at it again on Sunday.

[ulsak]

The german machine lifts weightsand the earth trembles when he put them down

[ktj4l]

Beast bro! Real good workout man. Reading all these logs makes me want to get back in the gym and can't wait to start at it again on Sunday.

Thanks man. I know that feeling.

[Juicemw]

monster lifts.

By the way kraut, my buddy has a rumble roller and loves it..I've yet to try it.