Crazy Kraut's Lifting Log

[ktj4l]

1/14/2013 - Bench Day - Frequency Template - Cycle 12, Wave 3 (5,3,1)

5/3/1 Bench (TM=137.5kg/303lbs):

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

WS:
5x103.5kg/228lbs
3x116kg/255lbs
1x130kg/287lbs

Felt good. Didn't bother going for heavy singles, conserved energy for rows and squat day tomorrow. Didn't have a spotter anyhow.


Chest Supported Row:
10x20kg/44lbs
10x40kg/88lbs
10x60kg/132lbs
10x70kg/154lbs
7x75kg/165lbs

Wanted to try it with a barbell and inclined bench, but the benches are built in a manner that makes it impossible. Oh well, I like the CSR machine enough to keep it as my rowing movement.


Face Pulls:
10x40kg/88lbs

Did that as part of my warmup, then after bench and rows some ******* was using the cables, so I did rear delt fly instead.


Rear Delt Fly:
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs


Band Pull-Aparts:
10
10
10


Squat day tomorrow. I'll try to get 110kg/243lbs for a triple on front squat.

[Anthony21]

1/14/2013 - Bench Day - Frequency Template - Cycle 12, Wave 3 (5,3,1)

5/3/1 Bench (TM=137.5kg/303lbs):

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

WS:
5x103.5kg/228lbs
3x116kg/255lbs
1x130kg/287lbs

Felt good. Didn't bother going for heavy singles, conserved energy for rows and squat day tomorrow. Didn't have a spotter anyhow.


Chest Supported Row:
10x20kg/44lbs
10x40kg/88lbs
10x60kg/132lbs
10x70kg/154lbs
7x75kg/165lbs

Wanted to try it with a barbell and inclined bench, but the benches are built in a manner that makes it impossible. Oh well, I like the CSR machine enough to keep it as my rowing movement.


Face Pulls:
10x40kg/88lbs

Did that as part of my warmup, then after bench and rows some ******* was using the cables, so I did rear delt fly instead.


Rear Delt Fly:
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs


Band Pull-Aparts:
10
10
10


Squat day tomorrow. I'll try to get 110kg/243lbs for a triple on front squat.

Just when I thought my bench was getting there I see this sh!t and hate my life


Hahaha seriously though man awesome bench work.

[bigbird916]

1/14/2013 - Bench Day - Frequency Template - Cycle 12, Wave 3 (5,3,1)

5/3/1 Bench (TM=137.5kg/303lbs):

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

WS:
5x103.5kg/228lbs
3x116kg/255lbs
1x130kg/287lbs

Felt good. Didn't bother going for heavy singles, conserved energy for rows and squat day tomorrow. Didn't have a spotter anyhow.


Chest Supported Row:
10x20kg/44lbs
10x40kg/88lbs
10x60kg/132lbs
10x70kg/154lbs
7x75kg/165lbs

Wanted to try it with a barbell and inclined bench, but the benches are built in a manner that makes it impossible. Oh well, I like the CSR machine enough to keep it as my rowing movement.


Face Pulls:
10x40kg/88lbs

Did that as part of my warmup, then after bench and rows some ******* was using the cables, so I did rear delt fly instead.


Rear Delt Fly:
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs


Band Pull-Aparts:
10
10
10


Squat day tomorrow. I'll try to get 110kg/243lbs for a triple on front squat.

Strong as usual bro!

Good luck on those fronts tomorrow, sounds heav-E

[lllDBOlll]

Nice benching pal. What's a band pull apart?

[Anthony21]

Nice benching pal. What's a band pull apart?

[lllDBOlll]

Thanks mate. Will rape you when I get the chance.

[Anthony21]

Thanks mate. Will rape you when I get the chance.

They're great for shoulder mobility, prehab and rehab. They also hit your rear delts pretty damn good.

[lllDBOlll]

They're great for shoulder mobility, prehab and rehab. They also hit your rear delts pretty damn good.

I can imagine sir! My rear delts are cramping up just watching!

[Jasonk282]

nice benching as usual. so close to a 3 plat bench.

[ktj4l]

Just when I thought my bench was getting there I see this sh!t and hate my life

Hahaha seriously though man awesome bench work.

Haha thanks. Pretty cool video about the band pull-aparts too. I do them as part of my warmup mostly (along with shoulder dislocation, external rotation, etc.)

Strong as usual bro!

Good luck on those fronts tomorrow, sounds heav-E

Thanks, it'll be a front squat rep PR if I get the triple at 110kg.

nice benching as usual. so close to a 3 plat bench.

I've got the 3 plate bench already (1RM is 150kg/331lbs right now), but this is still blowback from the reset. Way more worried about my rows, squat and deadlift right now, so I don't push bench days. Just prescribed reps and that's it.

[Jasonk282]

I've got the 3 plate bench already (1RM is 150kg/331lbs right now), but this is still blowback from the reset. Way more worried about my rows, squat and deadlift right now, so I don't push bench days. Just prescribed reps and that's it.

Ah. OK.

[ktj4l]

Ah. OK.

I'll start chasing the 4 plate bench when I have a 4 plate squat.

[rb80]

Solid benchin as usual bro.

[ktj4l]

Solid benchin as usual bro.

Thanks!

[ulsak]

Strong benches, and always one plate ahead on all lifts, du bist ein monster!

[mmorton]

Good workout kraut

[ktj4l]

Strong benches, and always one plate ahead on all lifts, du bist ein monster!

Danke!

Good workout kraut

Thanks, man. Hopefully tomorrow goes well too.

[MakeGoBoom]

Thanks mate. Will rape you when I get the chance.

LOL....

gj german

[liftingson]

strong work man...subbin in

[ktj4l]

1/15/2012 - Squat - Frequency Template (WTF is a rest day?) - Cycle 12, Wave 3 (5,3,1)

I fu#ked up today and didn't bring my notebook to the gym. Kind of guessed at the weights to use.


5/3/1 Back Squat (TM=160kg/353lbs):

WU:
10xBar
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs

WS:
5x128.5kg/283lbs (Was supposed to be 120kg/265lbs.)
3x140kg/309lbs (Was supposed to be 136kg/300lbs.)
1x152.5kg/336lbs (Got this one right!)


Front Squat:
3x100kg/220lbs
3x110lbs/243lbs (Happy with this.)
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs


Single-Leg Extension:
10x25kg per leg
10x25kg per leg
10x25kg per leg
10x25kg per leg
10x25kg per leg


Calf Raise:
20x170kg/375lbs
20x170kg/375lbs
20x170kg/375lbs


Back Raise:
15
15
15


Ab Wheel:
15
15
15


Neck Flexion:
10x10kg/22lbs
10x15kg/33lbs
12x20kg/44lbs


Will probably do my OHP workout to start the next cycle tomorrow.

[ktj4l]

LOL....

gj german

Thanks, man!

strong work man...subbin in

Great to have you in here. Always impressed with your workouts.

[MakeGoBoom]

looked good brah. fronts on back squat day?

[ktj4l]

looked good brah. fronts on back squat day?

Yeah, usually the template calls for heavy singles if you feel like it. Instead I'm doing heavier fronts. I also do them on deadlift day, but lighter. They work a lot of stuff that seems to get neglected with just doing back squats and you can't use heavy weight on them, so I figure they tax your CNS a little less? Who knows, but I like them a lot.

[MakeGoBoom]

Yeah, usually the template calls for heavy singles if you feel like it. Instead I'm doing heavier fronts. I also do them on deadlift day, but lighter. They work a lot of stuff that seems to get neglected with just doing back squats and you can't use heavy weight on them, so I figure they tax your CNS a little less? Who knows, but I like them a lot.

yeah no i love em just was wondering why you had them twice a week

[Jasonk282]

Nice squatting. Sorry to hear about your note book. I always keep mine in my gym back.

[ktj4l]

yeah no i love em just was wondering why you had them twice a week

The quads must be punished!

Nice squatting. Sorry to hear about your note book. I always keep mine in my gym back.

Yeah, me too (usually). It's not as bad as forgetting to bring shorts. I hate lifting in sweatpants.

[Jasonk282]

The quads must be punished!

Yeah, me too (usually). It's not as bad as forgetting to bring shorts. I hate lifting in sweatpants.

especially squats. I don;t mind deadlifting in pants though

[liftingson]

yeah I hate when I forget my notebook..I usually walk aimlessly around the gym from one lift to the next..not knowing what weights to use lol

[MakeGoBoom]

just remember your TM's then you can do any % work you need to on your phone or a piece of paper. most systems we use are % based, it's what i do when i space my notebook

[liftingson]

just remember your TM's then you can do any % work you need to on your phone or a piece of paper. most systems we use are % based, it's what i do when i space my notebook

your too smart for your own good.

i like to reffer back throughout the book..that way I know Im hitting a new rep PR...or I just pussed out again!