Crazy Kraut's Lifting Log

[ulsak]

yeap, It is a good layout. If things were different at work and home could adapt such too. I hate to admit it but my age and all the heavy biking to work works against me recovery wise so a four day upper/lower split is really is the limit.
How much cardio is involved in that schedule?

[ktj4l]

yeap, It is a good layout. If things were different at work and home could adapt such too. I hate to admit it but my age and all the heavy biking to work works against me recovery wise so a four day upper/lower split is really is the limit.
How much cardio is involved in that schedule?

My cardio is walking my dog. If I decide to do hill sprints again this spring and summer, I'll probably cut back on the lifting frequency during that time.

[iron619]

Gotcha, thanks for the explanation.

I'm trying to put myself in your shoes and see how you do Deadlifts/Main Squats and Main Squats/Front Squats on back-to-back days. I would imagine some fatigue is there so strength wouldn't be optimal.

[ktj4l]

Gotcha, thanks for the explanation.

I'm trying to put myself in your shoes and see how you do Deadlifts/Main Squats and Main Squats/Front Squats on back-to-back days. I would imagine some fatigue is there so strength wouldn't be optimal.

Supposedly, if you keep volume the same and just increase frequency, your body can adjust. There was even a study that showed it to be more efficient to train with higher frequency for powerlifting (while volume was kept the same). It's very common for Olympic lifters to do their comp lifts and squats every day. Some even train multiple times per day.

The theory is that, if you practice something more frequently, you will get better at it at a faster rate. You can't always train to your true 1RM obviously, but if you use autoregulation you can manage intensity and volume in a way that maximizes what you get out of a training session without going beyond what is beneficial. Exercise variety can also benefit you to prevent pattern overload in this scenario specifically, so rotating lifts will be something I'll experiment with as well.

The only thing that doesn't seem to work for very many people is heavy deadlifts more than twice per week. It's just too much and the way that lift is loaded is more of a shock to your nervous system than a squat for example. How much of that is real science and bro science can be debated, but I have found it true for myself that deadlifting heavy 'fries' me more than squatting heavy.

Whether or not you can squat in back to back sessions will depend on so many factors that it's a decision you really have to make for yourself based on the whole picture that is your life. For example, I don't have a physically demanding job and my cardio is walking right now. I also get 8 hours of quality sleep most nights, extra naps during the day if I need them, etc. to optimize recovery. This will help me adjust to the higher training frequency.

In my experience, you can adapt to a lot of things. What I'm willing to push through is still extremely conservative compared to many others. Lots of people will train through injuries, illness and severe fatigue. I'm not willing to do any of those things, because I don't only seek to become stronger but would also like to be healthy long term. I am however willing to train with some degree of fatigue to force my body to adapt to it within reason and I feel what I'm getting into can still be managed.

[ktj4l]

3/16/2014 (weights in kg/lbs format)

Sumo Deadlift: Singles @8, beltless, hook grip
60/132
80/176
100/220
120/265
140/309
160/353 @8
180/397 @8
200/441 @8.5
8 more singles with 180/397 @8
(20mins for work sets)


Sumo Mat Pull: 5s @9, beltless with straps, 5cm (approx. 2in) of mats
5x180/397 @8
5x190/419 @9
5x180/397 @8
5x180/397 @8
(13mins)


Close Grip Floor Press: Triples @8 with 2 count pause
3x60/132
3x80/176
3x100/220 @8
3x110/243 @8
3x110/243 @8
3x110/243 @8
3x110/243 @8.5
3x100/220 @8
(14mins for work sets)


Chins:
10
10
10
10


70 reps of band pull aparts.


Workout time: 94mins (including stretching and foam rolling)

[Jasonk282]

strong pulling day

[meimonsta]

Fark you're strong with the pulls. Funny how 441 is only at 8.5 when 350 was at 8!

[ulsak]

nice pulls for sure..in for a 6 plate pull before summer.

I suppose the mat is equivalent to blocks and not deficit?

[ktj4l]

strong pulling day

Thanks, J!

Fark you're strong with the pulls. Funny how 441 is only at 8.5 when 350 was at 8!

Yeah, that's how the scale works. 8 is 2+ reps in the tank, so I mark it 8.5 when it's only 2 reps for sure just to have that in my notes.

nice pulls for sure..in for a 6 plate pull before summer.

I suppose the mat is equivalent to blocks and not deficit?

Yeah, the mats are like blocks. If I was pulling heavy singles for reps in a deficit, I'd be one weird bastard.

I'll have to buy some more weights to pull 260kg, haha. It's definitely a goal, but I just focus on setting new 1RMs from time to time when the programming allows and I feel good during a particular workout. Luckily there are other PRs to break that also make you feel pretty good.

[ktj4l]

3/17/2014 (weights in kg/lbs format)

Front Squat: Triples up to @9
3x60/132
3x60/132
3x80/176
3x100/220 @8
3x110/243 @8.5
3x120/265 @9
3x110/243 @8.5
3x110/243 @8.5
3x110/243 @8.5
(22mins for work sets)


Also did heavy front rack holds and a lot of squat and front rack mobility work.


Workout time: 90mins (including stretching, foam rolling and mobility drills)

[MakeGoBoom]

strong pull day and ..... front squat day? cheers man

[ktj4l]

strong pull day and ..... front squat day? cheers man

Thanks, Boom. Twice a week front squats until they stop feeling like sh!t, haha.

[MakeGoBoom]

Thanks, Boom. Twice a week front squats until they stop feeling like sh!t, haha.

ha, nah i remember man. i'm all for it, just looks funny

[Juicemw]

What is it about the fronts that are feeling like sh!t to you? the weight not moving as easily as it should be? or a lingering pain? or just crap form. Hard to imagine you having any of those issues honestly you beast..

[ktj4l]

ha, nah i remember man. i'm all for it, just looks funny

I agree. Squatting more often has actually made me less sore though. I have a little more fatigue from the higher frequency, but I assume my body will adjust to that. Flexibility is improving as well.

What is it about the fronts that are feeling like sh!t to you? the weight not moving as easily as it should be? or a lingering pain? or just crap form. Hard to imagine you having any of those issues honestly you beast..

Upper body mobility is lacking, so I can't front rack as well as I'd like to. This leads to a poverty bar position. When weight goes beyond 130kg, I usually feel like I'm going to pass out unless I get the bar position just right.

It's tightness in the lats, pecs, triceps, traps and neck. I'll be working on this daily with stretches and mobility drills. I'll also front squat twice per week until it's fixed.

[ktj4l]

3/18/2014 (weights in kg/lbs format)

OHP: Triples @8
5xBar
5x40/88
3x50/110
60/132
70/154
3x80/176 @8
3x85/187 @8.5
3x80/176 @8
3x80/176 @8
(10mins for work sets)


One Arm Landmine Press:
10xBar+20/44
10xBar+30/66
10xBar+40/88


Meadows Row:
10xBar+20/44
10xBar+30/66
10xBar+40/88 (Straps)
10xBar+40/88 (Straps)
10xBar+40/88 (Straps)
10xBar+40/88 (Straps)


Barbell Curl:
5xBar
10x40/88
10x40/88
10x40/88
12x50/110


50 reps of band pull aparts


Lots of stretching, mobility drills and foam rolling.


Workout time: 104mins

[ulsak]

lol, sick poundage at presses, also quality bro works...you would scare the chit out of the curlerz at my gym with that top set.

[ktj4l]

lol, sick poundage at presses, also quality bro works...you would scare the chit out of the curlerz at my gym with that top set.

Haha, thanks. Curlz 4 the Gurlz!

[MakeGoBoom]

in4curlz training vid

[ktj4l]

in4curlz training vid

They were done in the power rack too. I may as well just take it apart and throw it out now.

[MakeGoBoom]

They were done in the power rack too. I may as well just take it apart and throw it out now.

haha, it's different when it's your rack. it kind of negates anyone waiting to do squats behind you,

[Jasonk282]

lol, sick poundage at presses, also quality bro works...you would scare the chit out of the curlerz at my gym with that top set.

bros at my gym curls way more than 110 lbs. however, they use all back...I just smh at them.

[ktj4l]

haha, it's different when it's your rack. it kind of negates anyone waiting to do squats behind you,

True. I guess I don't have to toss it afterall...

[Juicemw]

Curl monster..

Jk, I just wanted to weigh in on the curl talk.

[meimonsta]

Haha, thanks. Curlz 4 the Gurlz!

Don't forget glutes for the sloots!

[Nexxus]

Impressive curls for reps on reps on reps

not srs

srs?

Nah but seriously, really strong overhead press You prefer benching or overhead press?

[ktj4l]

Curl monster..

Jk, I just wanted to weigh in on the curl talk.

Haha.

Don't forget glutes for the sloots!

True, true. Maybe I need to super set my curls with hip thrusts.


3/20/2014 (weights in kg/lbs format)

The weather was nice enough to lift with the door open while wearing shorts today. It also gave me an opportunity to share my workout music with all the old people in my neighborhood.

Squat: Triples to @9, beltless... followed by some lighter triples with 1st rep paused
5xBar
5x60/132
3x80/176
100/220
120/265
3x140/309 @8
3x150/331 @8.5
3x160/353 @9
3x140/309 @8 with 1st rep paused for 2 count
3x140/309 @8 with 1st rep paused for 2 count
3x140/309 @8 with 1st rep paused for 2 count
(21mins for work sets)


SLDL: 7s to @9, beltless and barefoot
60/132
100/220
7x120/265 @8
7x140/309 @8.5
7x150/331 @9
(9mins for work sets)


Pull Up:
10
10
10


Ab Wheel (Kneeling):
10
10
15


Other than that just mobility work, stretching and foam rolling.


Workout time: 70mins

[ktj4l]

Impressive curls for reps on reps on reps

not srs

srs?

Nah but seriously, really strong overhead press You prefer benching or overhead press?

I like benching, but I love overhead press. As long as I can do it without significant shoulder pain, I will. So far it's going alright.

[MakeGoBoom]

strong triples my friend. also strong annoying old folk

[jasolhe]

that music prob got those ggilfs attention all excited seeing you lift lol