Crazy Kraut's Lifting Log

[ktj4l]

Finally I can say I lifted more than you with my FS haha.

Real nice work boss.

Yeah you can! My 1RM is 331, so you can top that next. Then you'll have to start chasing Boom!

[ktj4l]

5/8/2014 (weights in kg/lbs)

Squat: Beltless singles to @9 followed by 5s at 70% of heaviest single
3x60/132
80/176
100/220
120/265
140/309
160/353 @8
170/375 @8.5
180/397 @9
5x125/276 @8
5x125/276 @8
(14mins for work sets)


CGBP: Singles to @9 followed by 5s at 70% of heaviest single
3x60/132
80/176
100/220
120/265 @8
140/309 @8.5
145/320 @9
147.5/325 @9
5x105/231 @8
5x105/231 @8
(20mins for work sets)

Video of CGBP work:



DB Row:
5x50/110
5x52.5/116
8x55/121


3 sets of Y Raise, 40 reps of band work, SMR and stretching.


Workout time: 109mins

[HARRYBEAST]

what program is this? or is it your own?

[meimonsta]

Yeah you can! My 1RM is 331, so you can top that next. Then you'll have to start chasing Boom!

Haha I feel like everyone is chasing Boom's front squat.

Just wondering, what's the benefit of doing singles on CGBP? Seems like on of those "exhaust your triceps!" exercises

[HARRYBEAST]

Haha I feel like everyone is chasing Beast's front squat.

Just wondering, what's the benefit of doing singles on CGBP? Seems like on of those "exhaust your triceps!" exercises

Fixed for accuracy

[ktj4l]

what program is this? or is it your own?

Yeah, but it's roughly what Greg Nuckols suggested in this article: http://www.t-nation.com/free_online_...ifts_every_day The key differences are that I also use RPE and Prilepin's chart for additional back off work that's done using daily undulating periodization.

Over the summer, I'll most likely decrease frequency and increase volume per session to adapt to that stimulus and have more time to spend outside.

Haha I feel like everyone is chasing Boom's front squat.

Just wondering, what's the benefit of doing singles on CGBP? Seems like on of those "exhaust your triceps!" exercises

I don't go extremely narrow, so it basically just shifts the emphasis a little to my triceps. Similarly to swiss bar bench press and floor press, I use it as a variation of bench press in my training. That means taking it to a heavy single followed by back off sets with how my programming is set up right now.

[iron619]

As you stated, you don't go very narrow on your CGBP, but those reps were pretty smooth man--you could done more! Your squat work is strong and heavy, as usual.

[ktj4l]

As you stated, you don't go very narrow on your CGBP, but those reps were pretty smooth man--you could done more! Your squat work is strong and heavy, as usual.

Mirin' 405 front squat. Looks like you still had access to a rack that didn't make you walk half a mile back then!

That last single on bench was definitely an RPE of 9 and the heaviest weight I've benched in a while, which is why I left it at that. I could probably get more on a complete max out, but at that point I'd just be ego lifting in my opinion.

[Anthony21]

Yeah you can! My 1RM is 331, so you can top that next. Then you'll have to start chasing Boom!

I have no idea where he's at lifting wise. Dude caught attitude and landed up going off on me so I don't really follow his log anymore.

330 + is going up soon for sure.

5/8/2014 (weights in kg/lbs)

Squat: Beltless singles to @9 followed by 5s at 70% of heaviest single
3x60/132
80/176
100/220
120/265
140/309
160/353 @8
170/375 @8.5
180/397 @9
5x125/276 @8
5x125/276 @8
(14mins for work sets)


CGBP: Singles to @9 followed by 5s at 70% of heaviest single
3x60/132
80/176
100/220
120/265 @8
140/309 @8.5
145/320 @9
147.5/325 @9
5x105/231 @8
5x105/231 @8
(20mins for work sets)

Video of CGBP work:



DB Row:
5x50/110
5x52.5/116
8x55/121


3 sets of Y Raise, 40 reps of band work, SMR and stretching.


Workout time: 109mins

Real strong work man. Looks like your programming is treating you well.

Any plan on testing some 1rm soon or just continuing down the route you're on?

[ktj4l]

I have no idea where he's at lifting wise. Dude caught attitude and landed up going off on me so I don't really follow his log anymore.

330 + is going up soon for sure.

I forgot about the Great Jimmy Rustling of 2014. I'll just say he's destroying our front squat numbers.

Real strong work man. Looks like your programming is treating you well.

Any plan on testing some 1rm soon or just continuing down the route you're on?

I'll most likely max out on deadlift and squat once I go belted again. Bench could happen before then.

[ktj4l]

05/09/2014 (weights in kg/lbs)

Sumo Deadlift: Beltless singles to @9
60/132
80/176
100/220
120/265
140/309
160/353
180/397 @8
200/441 @8
210/463 @8.5
220/485 @9

Sumo Mat Pulls: Beltless triples at 90% of heaviest pull on Sumo Deadlift off of 7.5cm/3in of mats
3x200/441 @8.5
3x200/441 @8.5
(19mins for work sets on sumo DL and mat pulls)


Swiss Bar Bench Press: Singles to @9 followed by 7s at 70% of heaviest single
3x50/110
2x70/154
90/198
100/220 @8
110/243 @8
120/265 @8.5
125/276 @9
7x90/198 @8
7x90/198 @8.5
(14mins for work sets)


Pendlay Row:
3x100/220 (7 sets)


Swiss Bar Hammer Curls:
10x40/88 (4 sets)


30 reps of band work, SMR and stretching.


Workout time: 98mins

[ktj4l]

05/10/2014 (weights in kg/lbs)

Front Squat: Singles to @9 followed by doubles at 85% of heaviest single
3x60/132
80/176
100/220
120/265 @8
130/287 @8.5
140/309 @9
2x120/265 @8.5
2x120/265 @9
2x120/265 @8.5

Also did front rack holds with 140/309 and 150/331.

SLDL with 7.5cm/3in deficit:
5x100/220
5x100/220
5x100/220


One Arm Suitcase Deadlift:
5x60/132
5x60/132
5x60/132


One Leg Curls:
3x10 with band


Overhead Squat:
5xBar
5xBar
Just to test mobility.

SMR and stretching.

Workout time: 118mins

[meimonsta]

Stuff looks brutal, even with singles! Is your sumo dead stronger than your conventional? I can't remember

[ktj4l]

Stuff looks brutal, even with singles! Is your sumo dead stronger than your conventional? I can't remember

I just recently started pulling sumo, but my technique is getting better and it's probably stronger than my conventional deadlift at this point due to my leverages. Technically that 220/485 pull is a PR on sumo and I did it beltless with another rep in the tank, so I definitely think I could outpull my conventional deadlift on sumo. My PR on conventional is 235/518 and I could probably do around 240/529 on an all out max attempt belted. I don't really like to speculate too much on that, because it doesn't really matter until I've pulled the weight.

Once I belt up again, I hope to have a good sumo session where I can max out. The only problem is that maxing out fully really annihilates recovery and disrupts the high frequency program without really gaining much that you wouldn't also get from an unpsyched PR with an RPE of 10. Considering I don't have a competition lined up, I may as well do it for fun though.

[iron619]

What is your strategy of rotating belt and beltless workouts?

Nice work in throwing in suitcase deadlifts in the mix. I have never done these but they look fun.

[Jasonk282]

Killer session as usual Sasha. How'd you like the Overhead squat?>

[ktj4l]

What is your strategy of rotating belt and beltless workouts?

Beltless for 5 weeks and then belted for 2-3 weeks. The strategy is to 'build a base' with beltless work for 3 weeks (sandwiched in one week on each end of 'deload') doing more volume, hitting as much assistance work as I can recover from and strengthening my core. You could argue the last part and I'd have no scientific evidence to really make a solid claim that beltless training hits your core harder or is superior to always wearing a belt, I'm just going by my experience and what I see a lot of people much stronger than me doing.

The 2-3 weeks with belt are more intense with less volume. This is where I will try to hit PRs each cycle.

Nice work in throwing in suitcase deadlifts in the mix. I have never done these but they look fun.

It's one of my two favorite lifts to challenge core stability in an effective manner that has carryover to lifting. (The other being front rack holds.)

Killer session as usual Sasha. How'd you like the Overhead squat?>

Thanks, J. I like them as a mobility test and I'm getting better at them. I wouldn't include them as more than that, simply because I don't think there would be much carryover. Plus they'd be fairly dangerous to do with significant weight while training alone. I'll leave the heavy overhead squatting to Oly lifters and Crossfitters.

[MakeGoBoom]

I just recently started pulling sumo, but my technique is getting better and it's probably stronger than my conventional deadlift at this point due to my leverages. Technically that 220/485 pull is a PR on sumo and I did it beltless with another rep in the tank, so I definitely think I could outpull my conventional deadlift on sumo. My PR on conventional is 235/518 and I could probably do around 240/529 on an all out max attempt belted. I don't really like to speculate too much on that, because it doesn't really matter until I've pulled the weight.

Once I belt up again, I hope to have a good sumo session where I can max out. The only problem is that maxing out fully really annihilates recovery and disrupts the high frequency program without really gaining much that you wouldn't also get from an unpsyched PR with an RPE of 10. Considering I don't have a competition lined up, I may as well do it for fun though.

except... you know what your max is . good stuff in here man. i like suit cases as well. need to add them back in

[Anthony21]

Nice two workouts Sacha.

[ktj4l]

except... you know what your max is . good stuff in here man. i like suit cases as well. need to add them back in

Yeah, I need to keep them in the rotation for sure.

Nice two workouts Sacha.

Thanks!

[meimonsta]

I just recently started pulling sumo, but my technique is getting better and it's probably stronger than my conventional deadlift at this point due to my leverages. Technically that 220/485 pull is a PR on sumo and I did it beltless with another rep in the tank, so I definitely think I could outpull my conventional deadlift on sumo. My PR on conventional is 235/518 and I could probably do around 240/529 on an all out max attempt belted. I don't really like to speculate too much on that, because it doesn't really matter until I've pulled the weight.

Once I belt up again, I hope to have a good sumo session where I can max out. The only problem is that maxing out fully really annihilates recovery and disrupts the high frequency program without really gaining much that you wouldn't also get from an unpsyched PR with an RPE of 10. Considering I don't have a competition lined up, I may as well do it for fun though.

That's be really interesting to see how they compare when belted and maxed out. It always puzzles me how some people can pull more on sumo! I suppose leverages and stuff but ouch!

[ktj4l]

except... you know what your max is . good stuff in here man. i like suit cases as well. need to add them back in

True and suitcases are definitely a nice assistance movement.

Nice two workouts Sacha.

Thanks Ant.

That's be really interesting to see how they compare when belted and maxed out. It always puzzles me how some people can pull more on sumo! I suppose leverages and stuff but ouch!

Sumo is more technical, but has more potential for a lot of people. I'm not sure which I would pull in competition, but I will train them both either way.

There is a good chance I will compete this December for the first time.

[ktj4l]

5/12/2014 (weights in kg/lbs)

Squat: Beltless singles to @9 followed by wide stance squat
3x60/132
80/176
100/220
120/265
140/309
170/375 @8.5
180/397 @9
182.5/402 @9
FAILx185/408 I guess I'm not up to this yet without a belt. Soon.

Wide Stance Squat:
4x60/132 (hip compressed)
4x60/132 (hip compressed)
4x60/132
All reps were paused.


Bench: Singles to @9 followed by triples with 80% of heaviest single
3x60/132
80/176
100/220
120/265 @8
140/309 @9
150/331 @9.5
3x120/265 @8.5
3x120/265 @8.5
3x120/265 @8.5


DB Row:
5x55/121
5x55/121
6x57.5/127


Tricep Pushdown (Rope Attachment):
10x20/44
10x30/66
10x30/66


30 reps of band work, 3 sets of T raise, SMR and stretching.


Workout time: 111mins

[Jasonk282]

solid session, why u no wear belt *******? LOL

jelly of the 121 DBs

[ktj4l]

solid session, why u no wear belt *******? LOL

Core strength development. I'll wear one again in a couple weeks. The 182.5 is a beltless PR I'm pretty sure, I just shouldn't have gone for the 185 and failed, but I didn't have anything brutal planned for back off work so I went for it. It'll go up soon enough.

jelly of the 121 DBs

Yeah, I have adjustable handles for standard plates. At my old gym the DBs only went up to 40kg/88lbs. I think these are rated for 80kg/176lbs or even 100kg/220lbs... don't remember.

[Anthony21]

That there core strength! Nice work bro and you'll get that 402 will go up in time.

[ktj4l]

That there core strength! Nice work bro and you'll get that 402 will go up in time.

402 went up. 408 didn't. Soon.

[Anthony21]

402 went up. 408 didn't. Soon.

Bro you'll smash it next time.

[ktj4l]

Bro you'll smash it next time.

Would be nice. If I can hit 185/408 beltless, it's feasible I can finally hit 200/441 belted which would be a nice PR.

[Anthony21]

Would be nice. WHEN I HIT 185/408 beltless, it's feasible I can finally hit 200/441 belted which would be a nice PR.

Edited for you