Crazy Kraut's Lifting Log

[ktj4l]

12/17/2012 - Bench Day - Cycle 11, Wave 2 (3,3,3+)

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

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

WS:
3x107.5kg/237lbs
3x115lbs/254lbs
9x121kg/267lbs


SST Pendlay Row TM=101kg/223lbs):
8x61kg/134lbs
8x71kg/157lbs
6x81kg/179lbs

Extra Pendlays:
10x60kg/132lbs
10x60kg/132lbs


Pullups:
10xBW


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


DB Shrugs:
12x35kg/77lbs
12x35kg/77lbs


Dips:
15xBW+10kg/22lbs
15xBW+10kg/22lbs


Squat workout tomorrow.

[Anthony21]

267x9 Man you simply amaze me with each workout I read from you Kraut. Awesome work brother.

[ktj4l]

267x9 Man you simply amaze me with each workout I read from you Kraut. Awesome work brother.

Thanks man. I'm starting to feel the no rest days. I'll rest when I'm dead or something.

[MakeGoBoom]

Pretty solid man. Mind over natter on the no rest bro.

[ulsak]

Pretty solid man. Mind over natter on the no rest bro.

"Was mich nicht umbringt, macht mich stärker." as good ol' Friedrich once said..

[ktj4l]

Pretty solid man. Mind over natter on the no rest bro.

Agreed. Been foam rolling and stretching, plus the workouts are a little more abbreviated.

"Was mich nicht umbringt, macht mich stärker." as good ol' Friedrich once said..

Haha, true.

[ktj4l]

12/18/2012 - Squat Day - Cycle 11, Wave 2 (3,3,3+)

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

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

WS:
3x123.5kg/272lbs
3x131kg/289lbs
3x140kg/309lbs

Had more left in the tank, but I need to get used to holding back. I wore my Chucks for these today and it felt great. Usually I wear Oly shoes, but I'm almost inclined to say I like the Chucks better...


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

I read/heard somewhere that it's more beneficial to use lower reps on front squats, because each rep slightly affects your grip and this can put more stress on your wrists. Not sure if there is much to that, but I enjoyed doing them for 3 reps a lot. My lighter squatting for the frequency template will be done with front squats.


Leg Curls:
12x65kg/143lbs
12x65kg/143lbs
12x65kg/143lbs


Going to a birthday party tonight. Needless to say I'm not gonna bother counting calories today. OHP day tomorrow!

[MakeGoBoom]

couldn't tell you about reps for fronts i know i dont do them over 5 though. pretty sound squatting dude, 3 plates for a triple is strong. glad to see you're no longer doing 7000 reps on leg curls lol

[ulsak]

Hmm. Am I the only one who does lifting barefoot/with socks?
Anyway, awesome idea on fronties. I feel like getting used to clean grip on them..
And yeah, great workout, Herr K!

[Nexxus]

will start doing low rep front squats now after seeing this!

(OK prolly not for a while lol)

[rb80]

Impressive squats as usual bro.

I did hear the same thing on front squats, that you are better doing them in sets under 5. The theory is your upper back/rhomboids will fail stabilizing the weight before their legs are fatigued, which at higher weight I would agree does end up being an issue. May have to re-think my strategy!

[ulsak]

I'm inclined to try to squeeze the low rep fronts in the deadlift day.

[ktj4l]

couldn't tell you about reps for fronts i know i dont do them over 5 though. pretty sound squatting dude, 3 plates for a triple is strong. glad to see you're no longer doing 7000 reps on leg curls lol

Everything will be relatively low rep for a while now. High frequency and high volume don't mix well and after the high frequency template I'll be cutting, so no high volume then either. Next bulk will feature stupid high reps and BBB again though for sure.

Hmm. Am I the only one who does lifting barefoot/with socks?
Anyway, awesome idea on fronties. I feel like getting used to clean grip on them..
And yeah, great workout, Herr K!

Thank you, Mr. U.

will start doing low rep front squats now after seeing this!

(OK prolly not for a while lol)

Haha, I'd be surprised to see you do anything with low reps, you sick kunt.

Impressive squats as usual bro.

I did hear the same thing on front squats, that you are better doing them in sets under 5. The theory is your upper back/rhomboids will fail stabilizing the weight before their legs are fatigued, which at higher weight I would agree does end up being an issue. May have to re-think my strategy!

Yeah, that makes tons of sense. I'll probably do 5x3 instead of 3x5 (or anything else for that matter) on those then. I don't think I'm ready to ditch back squats completely, because they're such a great strength builder, but front squats definitely have tons of advantages and I will probably use them for everything except the 5/3/1 squat sets going forward.

[lllDBOlll]

Nice squatting! Backs and Fronts a brutal combo!

[Jasonk282]

Nice squats. Back and front on the same workout...legs gotta be hurting for that.

[ktj4l]

12/19/2012 - OHP Day - Cycle 11, Wave 3 (5,3,1+)

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

WU:
10xBar
5x40kg/88lbs
5x50kg/110lbs

WS:
5x65kg/143lbs
3x73.5kg/162lbs
3x83.5kg/184lbs


Klokov Press:
5x60kg/132lbs
8x50kg/110lbs


Pullups/Chinups Pyramid:
Pullups - 1,2,3,4,5,6,7,8,9,10xBW
Chinups - 10,9,8,7,6,5,4,3,2,1xBW


Barbell Curls:
8x45kg/99lbs
8x45kg/99lbs
8x45kg/99lbs

These sucked after all those pullups and chinups.


Face Pulls:
10x50kg/110lbs
10x50kg/110lbs
10x50kg/110lbs


Neck Work:
10x10kg/22lbs
10x10kg/22lbs
10x10kg/22lbs

Forgot to bring a towel. The plate feels a lot sh!ttier on your forehead without a towel.


Rest day tomorrow and then I'll finish up this cycle on Friday, Saturday and Sunday. Gym will be closed Mon - Wed, which will force me to rest, then I'll do some deload bullsh!t until the 31st, take two forced off days and start the frequency template on January 2nd, 2012 (provided I don't drink myself to death or blow my hands off with fireworks).

[ktj4l]

Nice squatting! Backs and Fronts a brutal combo!

Nice squats. Back and front on the same workout...legs gotta be hurting for that.

It's not too bad, because the volume is reduced compared to BBB. Still great for working up a sweat though.

[ulsak]

interdasting pyramid work! And lifting your bodyweight like a boss!

[Anthony21]

Big time workouts man. The OHP is insane

Hope you had a good Bday bro.

[ktj4l]

interdasting pyramid work! And lifting your bodyweight like a boss!

Next time I try for 100kg, I want it to go up. Gonna be a few more cycles to prepare for that.

Big time workouts man. The OHP is insane

Hope you had a good Bday bro.

I did, thanks Bro of the Iron.

[MakeGoBoom]

In for cardiac arrest frequency program. Also stop being a nancy and reverse your pyramid direction already . Solid as always even saving juice

[ktj4l]

In for cardiac arrest frequency program. Also stop being a nancy and reverse your pyramid direction already . Solid as always even saving juice

I build my pyramids out of pullups and chinups. LOL @ juice. I might ride a small bike when I'm older.

[mmorton]

Liking dem klokovs

[ktj4l]

Liking dem klokovs

Technique is pretty solid now, so I figured it was time to add some more weight to them. Especially because I'm not doing endless sets of 10 anymore.

[rb80]

Mirin your pyramid workout bro, like it. And OHP are ok I guess (not srs, awesome as usual).

[ktj4l]

12/21/2012 - Deadlift Day - Cycle 11, Wave 3 (5,3,1+) - End of the World Workout

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

WU:
5x60kg/132lbs
5x100kg/220lbs

WS:
5x135kg/298lbs
3x153.5kg/338lbs
3x171kg/377lbs

Felt great today. I could've kept going on that last set, but I had planned to stop after 1 rep. I'll really have to get myself in check on extra reps for the frequency template or I'll probably burn the fuk out quickly.


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


RDL:
8x100kg/220lbs
8x100kg/220lbs
8x100kg/220lbs


Neck Work:
10x10kg/22lbs
11x10kg/22lbs
12x10kg/22lbs


Bench day tomorrow, then squat day on Sunday... and then my fuking gym will close for three days.

[Jasonk282]

Strong workout for end of days.

[ulsak]

It's huge poundage, and I think it wise to save yourself, the frequency layout ain't no joke. I'm going to evaluate all my excersises in order to prepare for the 3/51 schedule and I like your choices at DL day..at least the fronties will be a keeper.

[MakeGoBoom]

Really strong bro. Thats a huge triple man. Really impressed. Your legs and pulls have came along fast

[ktj4l]

Strong workout for end of days.

Thanks man!

It's huge poundage, and I think it wise to save yourself, the frequency layout ain't no joke. I'm going to evaluate all my excersises in order to prepare for the 3/51 schedule and I like your choices at DL day..at least the fronties will be a keeper.

Yeah, front squats will be part of both leg days going forward. The frequency template doesn't allow for RDL or Pendlay Rows (because higher frequency is already taxing on the lower back), so I'll have to do some back extensions and reverse hypers for lower back instead... and some type of DB row. RDL and Pendlays will be back after my high frequency run though, I love those lifts.

Really strong bro. Thats a huge triple man. Really impressed. Your legs and pulls have came along fast

Appreciate it. I'll be working more on my front squat for sure.