Crazy Kraut's Lifting Log

[lllDBOlll]

Thanks. There will be a video for sure, if I ever make it to 4pps.

Dude was pure beast mode.

Good things come in small packages. Well that's what I tell our lass anyway

[MakeGoBoom]

meant in for video of loser committing honor suicide .... could care less about 4pps bench

[ktj4l]

meant in for video of loser committing honor suicide .... could care less about 4pps bench

Good luck to the loser uploading that before he bleeds out.

[MakeGoBoom]

Good luck to the loser uploading that before he bleeds out.

lol live feed bro, you lac foresight my friend

[ulsak]

dang, way behind....

[ktj4l]

2/1/13 - Squat - Cycle 13, Wave 3 (5,3,1) - Frequency Template

5/3/1 Squat (TM=165kg/364lbs):

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

WS:
5x123.5kg/272lbs
3x140kg/309lbs
1x156kg/344lbs


Front Squat:
3x100kg/220lbs
1x110kg/243lbs
3x120kg/265lbs (Rep PR, LOL. The last rep was brutal.)
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs


Bulgarian Split Squat:
15
15


Calf Raise:
10x180kg/397lbs
10x180kg/397lbs
10x180kg/397lbs
10x180kg/397lbs


Neck Flexion (Plate):
10x15kg/33lbs
10x15kg/33lbs
10x15kg/33lbs
10x15kg/33lbs
10x15kg/33lbs


Hypers:
15x5kg/11lbs
15x5kg/11lbs
15x5kg/11lbs


Ab Wheel:
15
15
15


I think the frequency template has improved my work capacity or maybe my body just likes training fasted. I'll continue to use this setup on squat day (prescribed reps on 5/3/1 back squat and then heavy front squats). I'll also continue to use prescribed reps only for deadlift (and never more than 3 reps per set). It seems to work well for me, even though the high frequency was challenging to say the least. I'll throw in some sumo deadlift on that day to get a little more volume. I've never done those and I think my adductors could use the extra work.

[liftingson]

nice work man..front squats lookin strong. How do u like those ab rolls? They hurt me!

[ktj4l]

nice work man..front squats lookin strong. How do u like those ab rolls? They hurt me!

Thanks man. I love/hate them. They suck to do, but I think they (combined with planks on deadlift day) have great carryover to the compounds. I hate them less than crunches.

[bigbird916]

Some scary front squats bro.

[ulsak]

hey, monster squatting! I have forgotten how you do those calf presses? On a hacksquat pressmachine or standing on a smiths?

[ktj4l]

Some scary front squats bro.

Thanks man. Trying to get to 3 plates for a single.

hey, monster squatting! I have forgotten how you do those calf presses? On a hacksquat pressmachine or standing on a smiths?

Thank you, Mr. U. It's a machine similar to this:



I used to do them with a barbell on my back and toes on a low box, but I prefer these. By the time I get to calf raise, I've spent enough time with a barbell on my back (or front now).

[ktj4l]

2/3/13 - OHP - Cycle 14, Wave 1 (3,3,3)

OHP (TM=95kg/209lbs):

WU:
10xBar
10x40kg/88lbs
5x50kg/110lbs
2x60kg/132lbs

WS:
3x76kg/168lbs
3x81kg/179lbs
3x86kg/190lbs


Chins:
10
10
10
10
10


DB Curl Over Incline Bench:
10x15kg/33lbs
10x15kg/33lbs
10x17.5kg/39lbs
10x17.5kg/39lbs
13x20kg/44lbs


Face Pull:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs


Decided to start this cycle today, because I felt good to go and also because I'll be eating a metric fu#kton of wings tonight when I watch the Super Bowl. I'll do the deadlift workout tomorrow, then take two days off. My 'duel' on another site (where you get points for working out) starts on Thursday, so I want to be fresh to make life tough on my opponent.

Sad story: Jim Wendler's German twin came into my gym today. Dude was like 6', 250lbs+ and jacked, so I was expecting him to throw around some weight. Instead he put on his lifting belt to do tricep extensions, then proceeded to grunt like he was dying while bench pressing one plate on each side. Not sure how the fu#k he's that huge, probably a combination of genetics and roids. I should not be able to easily outlift a dude that big.

[lllDBOlll]

Good pressing.

Lol'd at amount of wings.

Lol'd more at jacked man doing lifting n stuff.

[ktj4l]

Good pressing.

Thanks man.

Lol'd at amount of wings.

My buddy throwing the party said he got 10kg of wings, so it should be an epic feast tonight for sure. He's a Crossfit *******, but he does 5/3/1 for his strength work so I don't have to stab him in the neck.

Just made some of these 'pancakes': http://www.blogilates.com/recipe-ind...ss-low-calorie Better than I expected them to be. I did 4 eggs, 2 bananas.

Lol'd more at jacked man doing lifting n stuff.

I'm hoping he will redeem himself with strong squatting one day or something, but I'm not too optimistic at this point.

[ulsak]

awesome presses, brochaco!

also amused about the story about the big guy, happens now and then that I outlift taller and bigger guys at my gym. And suddenly they disappear where they think they belong ; the machine area. And I can have my bench and squat rack for myself. But it's sad.

And thanks a million for that pancake recipe! I'm going to trick mrs U taste them too..

[ktj4l]

And thanks a million for that pancake recipe! I'm going to trick mrs U taste them too..

They're not as good as regular pancakes, but surprisingly good for what they are made of. Make them small or they'll be difficult to flip.

[Jasonk282]

2/3/13 - OHP - Cycle 14, Wave 1 (3,3,3)

OHP (TM=95kg/209lbs):

WU:
10xBar
10x40kg/88lbs
5x50kg/110lbs
2x60kg/132lbs

WS:
3x76kg/168lbs
3x81kg/179lbs
3x86kg/190lbs


Chins:
10
10
10
10
10


DB Curl Over Incline Bench:
10x15kg/33lbs
10x15kg/33lbs
10x17.5kg/39lbs
10x17.5kg/39lbs
13x20kg/44lbs


Face Pull:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs


Decided to start this cycle today, because I felt good to go and also because I'll be eating a metric fu#kton of wings tonight when I watch the Super Bowl. I'll do the deadlift workout tomorrow, then take two days off. My 'duel' on another site (where you get points for working out) starts on Thursday, so I want to be fresh to make life tough on my opponent.

Sad story: Jim Wendler's German twin came into my gym today. Dude was like 6', 250lbs+ and jacked, so I was expecting him to throw around some weight. Instead he put on his lifting belt to do tricep extensions, then proceeded to grunt like he was dying while bench pressing one plate on each side. Not sure how the fu#k he's that huge, probably a combination of genetics and roids. I should not be able to easily outlift a dude that big.

Strong workout. Wings here as well as buffalo chicken dip tonight.

LOL at the German twin.

[ktj4l]

Strong workout. Wings here as well as buffalo chicken dip tonight.

Thanks man! Enjoy those wings and the game, I know I will. Go Ravens!



Fuark, I miss playing...

[ulsak]

They're not as good as regular pancakes, but surprisingly good for what they are made of. Make them small or they'll be difficult to flip.

no worries, I got a special pan for that..

[rb80]

Farrkkkkkk 3x120 front squat. Man, I got some catching up to do, good work bro!

[ktj4l]

Farrkkkkkk 3x120 front squat. Man, I got some catching up to do, good work bro!

Meet me at 140kg! Would waddle out of the gym with an erection/10

[Jasonk282]

Thanks man! Enjoy those wings and the game, I know I will. Go Ravens!



Fuark, I miss playing...

Well...now he has a ring to match each murder.

[MakeGoBoom]

strong showings bro, looks like you got the outcome on the super bowl you wanted.

[ktj4l]

2/4/13 - Deadlift - Cycle 14, Wave 1 (3,3,3)

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


5/3/1 Deadlift (TM=195kg/430lbs):

WU:
5x60kg/132lbs
5x80kg/176lbs
3x100kg/220lbs
1x120kg/265lbs
1x130kg/287lbs
1x140kg/309lbs

WS:
3x156kg/344lbs
3x166kg/366lbs
3x176kg/388lbs


Sumo Deadlift:
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs

First time doing them. Just working on technique. Feelsweirdman/10


Underhand Static Barbell Hold:
30s with 60kg/132lbs
45s with 60kg/132lbs

Grip was fu#ked at this point. Might move these to squat day.


Plank:
60s
70s
84s


Neck Flexion (Plate):
10x10kg/22lbs
10x10kg/22lbs
10x10kg/22lbs
10x15kg/33lbs
10x15kg/33lbs


Nice workout fueled by about 3 or 4lbs of wings last night (along with some beer and fries). Was up until 5:30am here watching the Super Bowl (god damn power outage), slept until 1:30pm. Great game! I'm really enjoying training fasted.

[ktj4l]

strong showings bro, looks like you got the outcome on the super bowl you wanted.

Thanks man. I definitely did. Got very close though.

[ulsak]

lol, pulling like a boss. I miss the sumo's, had them as BBB few cycles ago... would go for them as assist on squat day

[ktj4l]

lol, pulling like a boss. I miss the sumo's, had them as BBB few cycles ago... would go for them as assist on squat day

I'll probably keep them on deadlift day for a while, unless I find a better movement to hit my adductors with. I'm not planning on doing any BBB work any time soon, so volume will be low enough to handle it. I'm also not gonna cut any time soon, so my energy levels are great.

[mmorton]

strong showing.

[lllDBOlll]

2/4/13 - Deadlift - Cycle 14, Wave 1 (3,3,3)

Sumo Deadlift:
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs

First time doing them. Just working on technique. Feelsweirdman/10

I know that feel

[snLassen]

Strong deadlift session! Buriful indeed. You'll get used to sumoing after a few times, I'm sure.