Crazy Kraut's Lifting Log

[Celtic8Laoch]

First time in here, insane starting numbers and amazing current numbers. How long have you been lifting man and what were you on before 5/3/1, SS all pro's?

[ktj4l]

First time in here, insane starting numbers and amazing current numbers. How long have you been lifting man and what were you on before 5/3/1, SS all pro's?

Around two years consistently now. Before that, I did a lot of dumb sh!t (i.e. training only my upper body). 5/3/1 is the first good program I've stuck to for a while, but I've done Madcow's 5x5 and also one of All Pro's intermediate routines in the past.

[Celtic8Laoch]

Around two years consistently now. Before that, I did a lot of dumb sh!t (i.e. training only my upper body). 5/3/1 is the first good program I've stuck to for a while, but I've done Madcow's 5x5 and also one of All Pro's intermediate routines in the past.

Ha when I started last year I was only doing upper aswell like a fool, thank god I found this website and got pointed in the right direction. Were you on a calorie surplus for those 2 years or taking creatine or anything?

[MakeGoBoom]

Ha when I started last year I was only doing upper aswell like a fool, thank god I found this website and got pointed in the right direction. Were you on a calorie surplus for those 2 years or taking creatine or anything?

the kraut is porn/fetus powered

[ktj4l]

Ha when I started last year I was only doing upper aswell like a fool, thank god I found this website and got pointed in the right direction. Were you on a calorie surplus for those 2 years or taking creatine or anything?

I did some bulking and cutting during the two years, but now I recomp and just "eat for being a motherf'ucker" mostly as Jim Wendler would say. The supplements I take are whey, fish oil, creatine (on and off) and beta alanine (on and off). Vitamin D in the winter. Never tried anything more than that and don't plan to in the future.

the kraut is porn/fetus powered

No arguing with that, haha.

[Juicemw]

Why creatine on and off? Too expensive or what?

[ktj4l]

Why creatine on and off? Too expensive or what?

More on than off, but sometimes I'll just say f'uck supplements altogether during deload weeks for example... or when I'm on vacation (diet usually goes to complete sh!t then and I drink like an alcoholic).

[Juicemw]

More on than off, but sometimes I'll just say f'uck supplements altogether during deload weeks for example... or when I'm on vacation (diet usually goes to complete sh!t then and I drink like an alcoholic).

Yeah I hear you. I try to take my scoop of creatine every day regardless. There's been a few times I've missed it but otherwise yeahhh.

[ktj4l]

Yeah I hear you. I try to take my scoop of creatine every day regardless. There's been a few times I've missed it but otherwise yeahhh.

I pre-mix all my shake powders in these little 'tower' things. That way I just dump it into the blender, shaker cup or whatever. So usually I'll get it (at least on workout days). I always felt like some kind of drug addict mixing a bunch of stuff together after workouts. Now I just feel like a drug addict when I fill the towers once every couple weeks.

I fully agree there is nothing wrong with daily consumption of creatine.

[Jakeylee]

What do you mean it doesn't go well? I would keep at it. It took me probably a month of just sticking to it before it felt comfortable. If the bar chokes you, stretch and mobilize your upper back, neck and traps. If your wrists are the issue, stretch those. If you can't maintain the rack position with clean grip, I would address whatever issue is preventing it. The front squat is a great lift to see if someone has any of the common posture problems that come from sitting a lot (i.e. if you have a desk job like most people).

Mr. U speaks the truth.

Well last time I tried just the rack position with 70kg and it felt pretty comfortable (no choking) but when I tried squatting my elbows dropped and had to stop the lift and go back to mixed grip.

[ktj4l]

Well last time I tried just the rack position with 70kg and it felt pretty comfortable (no choking) but when I tried squatting my elbows dropped and had to stop the lift and go back to mixed grip.

Drop the weight to whatever allows you to keep your elbows up and make sure the bar rests on your front delts and upper chest (your fingers should only keep the bar in place). Make sure you keep your abs tight (doing planks for assistance has helped me with this) so you can maintain the position. Then it's just a matter of keeping your elbows up, which just takes practice and reminding yourself mentally.

[MakeGoBoom]

Drop the weight to whatever allows you to keep your elbows up and make sure the bar rests on your front delts and upper chest (your fingers should only keep the bar in place). Make sure you keep your abs tight (doing planks for assistance has helped me with this) so you can maintain the position. Then it's just a matter of keeping your elbows up, which just takes practice and reminding yourself mentally.

or....

build an elaborate contraption from resistance bands and "step ups" that forces your arms to stay in the clean position.

you got options, just saying

[ktj4l]

or....

build an elaborate contraption from resistance bands and "step ups" that forces your arms to stay in the clean position.

you got options, just saying

And we'll come install that vagina you ordered free of charge the next day!

[ulsak]

lol@MakeGo and Kraut ..Jakey..it's seems that you just have to man up. I felt exactly the same the first attempts.

What you need to do is to balance the bar on the top the shoulders, and if you haven't photoshopped your avatar, it seems you are up it by good margin.
Then keep the bar in place with just two fingers, no need to involve all of them.
Chest up and squat away.

[ktj4l]

4/2/13 - OHP - C16W3(531)

Decided to start cutting for a bit. Maybe for 2-3 cycles. I'll start by reducing volume and upping intensity a bit, along with dropping calories slightly. Cardio will be added later. I only want to lose about 5kg/11lbs (so down to around 82kg/181lbs) because I've been overdoing it with calories recently instead of eating at recomp like I had planned.



5/3/1 OHP (TM=100kg/220lbs):

WU:
10xBar
5x40kg/88lbs
3x50kg/110lbs
1x60kg/132lbs

WS:
5x75kg/165lbs
3x85kg/187lbs
1x95kg/209lbs


Weighted Chins:
5xBW+10kg/22lbs
5xBW+15kg/33lbs
8xBW+20kg/44lbs
5xBW+20kg/44lbs
5xBW+20kg/44lbs


Klokovs:
5x65kg/143lbs
5x65kg/143lbs
5x65kg/143lbs


EZ Curls:
10x50kg/110lbs
7x60kg/132lbs
6x60kg/132lbs


Neck Flexion (Plates):
10x25kg/55lbs
10x30kg/66lbs
10x30kg/66lbs


Face Pull:
10x40kg/88lbs
10x45kg/99lbs
10x45kg/99lbs


Workout time: 58mins (not including warmup, stretching and foam rolling)

[Jasonk282]

strong pressing. good idea on the cut. though you'd weighed more than that.

[Anthony21]

Nice work bro and just make sure you don't cut like Jari

[ktj4l]

strong pressing. good idea on the cut. though you'd weighed more than that.

I'm at 87kg/192lbs, but I'm also only 5'6" so it's more than most people my height weigh for sure. I'll drop down a bit and then give a recomp another shot at the new weight. Ideally I'd like to be at 90kg/198lbs with less gut than now, so I might have to f'uck with cutting again to achieve that in a more timely manner.

I've checked the raw powerlifting records and some results from recent meets here in Germany and I'd be in the 95kg weight class. My gym lifts would've placed me in the top 3 at most of the meets, so maybe it is something I should look into afterall.

[Jasonk282]

I'm at 87kg/192lbs, but I'm also only 5'6" so it's more than most people my height weigh for sure. I'll drop down a bit and then give a recomp another shot at the new weight. Ideally I'd like to be at 90kg/198lbs with less gut than now, so I might have to f'uck with cutting again to achieve that in a more timely manner.

I've checked the raw powerlifting records and some results from recent meets here in Germany and I'd be in the 95kg weight class. My gym lifts would've placed me in the top 3 at most of the meets, so maybe it is something I should look into afterall.

I say go for it.

I compete in the 87Kg weight class and I'm running a little cut as well, down to 195 as I'm right at the cut off weight if I hit 198.5 lbs...I have to go to the next weight class. So I can go as low as 181.5, though 190 lbs might be the lowest I get.

[Jakeylee]

or....

build an elaborate contraption from resistance bands and "step ups" that forces your arms to stay in the clean position.

you got options, just saying

I was thinking of getting the bar into position then getting someone to staple my fingers to my back, but your idea might be a bit better.

And we'll come install that vagina you ordered free of charge the next day!

Well I do like vaginas.....

Cheers for the advice (again).

lol@MakeGo and Kraut ..Jakey..it's seems that you just have to man up. I felt exactly the same the first attempts.

What you need to do is to balance the bar on the top the shoulders, and if you haven't photoshopped your avatar, it seems you are up it by good margin.
Then keep the bar in place with just two fingers, no need to involve all of them.
Chest up and squat away.

And thank you for the advice man.

[ktj4l]

I say go for it.

I compete in the 87Kg weight class and I'm running a little cut as well, down to 195 as I'm right at the cut off weight if I hit 198.5 lbs...I have to go to the next weight class. So I can go as low as 181.5, though 190 lbs might be the lowest I get.

Yeah, I'll look into it some more. Pretty sure the weight class below 95kg here is 75kg. Not going that low, so I'll drop back and forth between 80kg and 90kg, hoping to add muscle until I'm at 90kg fairly lean (if that ever happens haha).

[Celtic8Laoch]

95kg OHP, nice very f'n nice at 5' 6" thats serious going man!

[ktj4l]

95kg OHP, nice very f'n nice at 5' 6" thats serious going man!

Appreciate it.

[MakeGoBoom]

Euro midget is strong

[ktj4l]

Euro midget is strong

Haha, thanks!

[rb80]

Nice OHP single @ 95kg and mirin the weighted chins. Hope your dad is on the mend mate, that's no good to hear on him having to head to the hospital.

[ktj4l]

Nice OHP single @ 95kg and mirin the weighted chins.

Thanks man. Gonna go relatively heavy on things now and keep reps low while I cut. I actually prefer it over doing volume.

Hope your dad is on the mend mate, that's no good to hear on him having to head to the hospital.

He's recovering pretty well now. They have to dial in some blood thinners and possibly do some surgery in the near future. Hopefully he can get out before the weekend, but it's a long shot. Apparently the medication requires them to watch you for 48 hours when you start taking it and then you have to check in with your doctor 2-3 times per week. Pain in the ass, but better than a blood clot giving him a stroke in the future. Hopefully he starts exercising more... not like I don't tell him enough.

[ktj4l]

4/3/13 - Dead - C16W3(331)


The worst workout day in a while. I think I picked up a small bug from being at the hospital so much to hang out with my dad, so I was all f'ucked and sweaty when I got to the gym. BRB restroom break after first set of front squats. My dad is being released on Friday thankfully. He will require minor heart surgery in the next few months though. Just more reason to try to stay as healthy as possible...


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


5/3/1 Dead (TM=205kg/452lbs):

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

WS:
3x153.5kg/338lbs
3x175kg/386lbs
1x195kg/430lbs

Honestly, I didn't expect to be able to finish these today.


SGDL:
5x110kg/243lbs
5x110kg/243lbs
5x110kg/243lbs


Hypers:
10
10
10
10


Skipped planks. No thanks Jeff, LOL!


Workout time: 48mins (including my sh!t break during front squats)

Going to do my best to recover tomorrow, so I can get some decent lifting in on Friday hopefully. Maybe it's just a 24 hour thing.

[MakeGoBoom]

still strong for an off day. hope your pops ends up alright bro

[ulsak]

More than awesome workout for humans, I'd say. Less good for a monster like you. It all in the eye of the beholder.
Hope all is well with you dad. Heart surgeries is something I learnt much about, there are not doing a sternum section then? Just settle with PCI ( injecting stents)?