Crazy Kraut's Lifting Log

[Juicemw]

Thanks. I've hit two Euro plates before (100kg/220lbs), just wasn't going up today. I'd like to hit 225lbs+ for the OHP contest in the MISC, so I'll deload and then Wave 1 and Wave 3 of the next cycle will just be working up to a 1RM (without front squats between OHP sets). Missing a weight I've lifted before isn't a huge confidence booster today though.

Chins are more about consistency than anything else. If you want to get better at them, just do them more often. They aren't really a priority right now. Squats are my priority right now and then I'll increase conditioning work for a while after this next cycle.

makes sense. 220 is massive bud thats awesome work. I'm hitting chest and tri's today, then legs and then going right into Cycle 3: week 1 day 1, because of the four days I missed from being sick anyways. I'd rather treat that as my de-load.

[rb80]

Nice one as usual bro - don't sweat missing 220lbs this time, we all have off days. Deload and hit it next time. Mirin those chins, beastly.

[lllDBOlll]

Strong OHP is strong. You was probably beat up from the previous sets. As you say, deload time.

[ulsak]

holy cow what a volume..and the OHP:s are more than legit, even if it wasn't a two-plater this time.. curios what you eat to maintain those muscles. Is it a whole cow a day? Or maybe a horse?

[ktj4l]

makes sense. 220 is massive bud thats awesome work. I'm hitting chest and tri's today, then legs and then going right into Cycle 3: week 1 day 1, because of the four days I missed from being sick anyways. I'd rather treat that as my de-load.

Yeah, I usually run a few cycles without a deload. It's just too many cycles in a row now, haha.

Nice one as usual bro - don't sweat missing 220lbs this time, we all have off days. Deload and hit it next time. Mirin those chins, beastly.

Thanks. The chins felt good. Hopefully the missed OHP will give me some angry fuel next time I max out.

Strong OHP is strong. You was probably beat up from the previous sets. As you say, deload time.

Who knows. Deload for sure.

holy cow what a volume..and the OHP:s are more than legit, even if it wasn't a two-plater this time.. curios what you eat to maintain those muscles. Is it a whole cow a day? Or maybe a horse?

I eat 2800-3000 calories per day to stay around 85kg. Usually 170g+ protein, around 100g fat and the rest carbs. Protein comes from meat, fish, eggs and dairy mostly. Some protein shakes. Fat from the protein sources, fish oil, olive oil, coconut oil and nuts. Carbs from rice, sweet potatoes, potatoes, fruits and vegetables. Some junk as well on a daily basis (i.e. ice cream, chocolate and/or beer), but I try to keep it within reason. I do IF (16/8) most days. If I want to lose fat, I just adjust calories down on off days and make a better effort to eat less junk.

[ulsak]

I eat 2800-3000 calories per day to stay around 85kg. Usually 170g+ protein, around 100g fat and the rest carbs. Protein comes from meat, fish, eggs and dairy mostly. Some protein shakes. Fat from the protein sources, fish oil, olive oil, coconut oil and nuts. Carbs from rice, sweet potatoes, potatoes, fruits and vegetables. Some junk as well on a daily basis (i.e. ice cream, chocolate and/or beer), but I try to keep it within reason. I do IF (16/8) most days. If I want to lose fat, I just adjust calories down on off days and make a better effort to eat less junk.

exactly what I'd go for when the cutting ends..prolly 2600 - 2800 ..

[MakeGoBoom]

just saying

[Jasonk282]

strong as usual

[ktj4l]

exactly what I'd go for when the cutting ends..prolly 2600 - 2800 ..

Sounds good.

just saying

Haha.

strong as usual

I appreciate it.


Moving furniture to France (three hours away) today for my parents, so I won't hit the gym today. Maybe tomorrow, depending on when I get back.

[Jasonk282]

Sounds good.

Haha.

I appreciate it.


Moving furniture to France (three hours away) today for my parents, so I won't hit the gym today. Maybe tomorrow, depending on when I get back.

Germans to France...I know how this is going to play out.

[ktj4l]

Germans to France...I know how this is going to play out.

They're actually moving to Switzerland, but they live in France right now.

[MakeGoBoom]

Negged for doing anything in or in vicinity of france, not pertaining to wholesale slaughter ,or trying to breed the weakness out of their gene pool.

[Juicemw]

negged for doing anything in or in vicinity of france, not pertaining to wholesale slaughter ,or trying to breed the weakness out of their gene pool.

damnnnnnnn

[ktj4l]

Negged for doing anything in or in vicinity of france, not pertaining to wholesale slaughter ,or trying to breed the weakness out of their gene pool.

Who's to say I didn't do some of that while I was there?

Pool tables are pretty heavy. I knew there was a reason why I lift. My dad is all f'ucked up today from picking **** up, I don't think he should be lifting heavy **** anymore unless he decides to start lifting. Not like I can convince him of that though...

[Jasonk282]

Who's to say I didn't do some of that while I was there?

Pool tables are pretty heavy. I knew there was a reason why I lift. My dad is all f'ucked up today from picking **** up, I don't think he should be lifting heavy **** anymore unless he decides to start lifting. Not like I can convince him of that though...

Is it a Slate table?

[ktj4l]

3/7/13 - Deadlift - C15W3(331)

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


5/3/1 Dead (TM=200kg/441lbs):

WU:
5x80kg/176lbs
3x100kg/220lbs
1x120kg/265lbs
1x140kg/309lbs

WS:
3x150kg/331lbs
3x170kg/375lbs
1x190kg/419lbs

Heavy Single @ TM:
1x200kg/441lbs

Felt pretty good today, even though my nutrition was terrible yesterday and I spent 6 hours in a moving truck the last 24 hours.


Snatch Grip Deadlift:
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs


Plank:
60s
60s
60s


Hypers:
15
15
16

[Jasonk282]

what's with the 331?

[ktj4l]

Is it a Slate table?

No clue. Heavy is what it is, haha.

[ktj4l]

what's with the 331?

It's prescribed for the high frequency template for deadlift and I really liked doing low reps for deads like that... so I kept it. I get a little extra volume via the 5x5 snatch grip deads and hypers for my lower back.

[Anthony21]

Just what I needed to see before my deadlift sesh later today. Awesome work brother.

[Jasonk282]

It's prescribed for the high frequency template for deadlift and I really liked doing low reps for deads like that... so I kept it. I get a little extra volume via the 5x5 snatch grip deads and hypers for my lower back.

Ah ok.

Nice strong pulls

[ktj4l]

Just what I needed to see before my deadlift sesh later today. Awesome work brother.

Looking forward to the results of your session.

Ah ok.

Nice strong pulls

If I can increase my max that way, I'll take it. The 200kg pull today felt lighter than the last time I did it, so there is some progress for sure.

[MakeGoBoom]

500 cometh me thinks, maybe 3 months

[ktj4l]

500 cometh me thinks, maybe 3 months

A tall order, but I like goals I'll have to struggle for.

[rb80]

Strong pull is strong - nice to see naother 200kg dead from you man. Good work bro.

[ktj4l]

Strong pull is strong - nice to see naother 200kg dead from you man. Good work bro.

Appreciate it. I was happy it went up and it felt like I had room for a little more weight on a max pull, just didn't wanna push it after I already f'ucked up on the OHP 100kg attempt a couple days ago.

One of the older guys at the gym told me I should compete (in bodybuilding). Great laughs were had, I told him I just lift for strength and myself. I don't think he grasped the concept, but not many people do I guess.

[Jasonk282]

Looking forward to the results of your session.

If I can increase my max that way, I'll take it. The 200kg pull today felt lighter than the last time I did it, so there is some progress for sure.

That's all that matters

[ktj4l]

3/8/13 - Bench - C15W3(531)

5/3/1 Bench (TM=145kg/320lbs):

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

WS:
5x108.5kg/239lbs
3x123.5kg/272lbs
1x137.5kg/303lbs

No spotter today, so I didn't go for extra singles even though I was feeling pretty good.


Pendlays:
5x60kg/132lbs
5x70kg/154lbs
5x80kg/176lbs
5x90kg/198lbs
5x100kg/220lbs


DB Curl Over Incline:
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs
10x22.5kg/50lbs

SS WITH...

Neck Flexion (Plate):
10x20kg/44lbs
10x25kg/55lbs
10x25kg/55lbs
10x20kg/44lbs
10x20kg/44lbs


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


Timed this workout and I think I'll do that every time going forward. It took me 56 minutes plus some extra time for stretching at the end. Some guy at my gym was complaining about knee pain, so I told him what to stretch and how. He can't get into a full squat without his heels coming off the ground, so he's got some work ahead of him.

Nutrition-wise, I switched to eating a small meal 2-3 hours before my workouts. I think I almost prefer it over fasted training, when the workout takes longer than 45 minutes. It also helps me get in more vegetables, because when I only have 6-8 hours to eat all my calories, I sometimes don't stuff my face with vegetables enough. I'll probably throw in some fasts still (and I usually still go 12 hours every day), but I don't think I'll do it on workout days going forward.

[ulsak]

awesome pull, bro. And even more impressive bench... mirin it hard.

On nutrition. You are taking multivit's and omega 3? I have difficulities to get in the veggies too, that's the con side of IF, you focus hard on the essential proteins and fats so the carb intake reduces only to a sidenote on the calorie count.

[Jasonk282]

veggies is something that my food poops on...