Crazy Kraut's Lifting Log

[ulsak]

^^^^ reps 209

<<<< shoots himself.

fcuk your press str dude

yeah, it's unreal stuff. and awesum chins on top of that..

[ktj4l]

jesus christ at those weighted chins. 77 lbs really?

Solid day Kraut! Way to exhaust yourself with extra sets afterwards.

Thanks man. I have to catch Jakey on chins. He does BW+50kg/110lbs. He gave me an out because I'm fatter than him, but I'd still like to get a rep with 50kg at some point.

Awesome 95x3 OHP and mega mirin the weighted chins.

Thank you, Aussie brah.

^^^^ reps 209

<<<< shoots himself.

fcuk your press str dude

Haha. That statement would be less worrying, if you didn't have access to badass guns and other weapons.

yeah, it's unreal stuff. and awesum chins on top of that..

Always appreciated, Mr. U.


On the diet front, I'm still at around 86kg/190lbs, so I'm basically eating at recomp right now. Maybe I can go a bit lower on off days than I have been, but I really don't think I'm the type of person who can make cutting a priority. I've looked through the PL associations here in Germany... and for most of them I'd fall into the 95kg weight class either way. Some have 83kg or some weird number like that, which could be doable. But I'd rather end up around 90kg and as strong as my body will allow.

[Jakeylee]

Looks like the weighted chins are coming along nicely.

Guess it's a hell of a struggle to add weight to MP at that weight.

[ktj4l]

Looks like the weighted chins are coming along nicely.

Guess it's a hell of a struggle to add weight to MP at that weight.

Apparently it is. Goal for this year is 110kg... still within reach even if I have to reset a couple times along the way.

[Anthony21]

5/2/13 - OHP - C18W1(333)

531 OHP (TM=105kg/231lbs):

WU:
10xBar
5x40kg/88lbs
3x50kg/110lbs
1x60kg/132lbs
1x70kg/154lbs

WS:
3x85kg/187lbs
3x90kg/198lbs (belt)
3x95kg/209lbs (belt)

Last set was brutal. I think I'll reset my TM again for OHP after this cycle, just so I can get extra reps again.

Extra OHP sets:
10x60kg/132lbs
10x60kg/132lbs


Chins:
10xBW
5xBW+10kg/22lbs
5xBW+20kg/44lbs
5xBW+35kg/77lbs
5xBW+20kg/44lbs
5xBW+20kg/44lbs
10xBW
10xBW
10xBW


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


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


Pushups (feet on bench):
30 (warmup)
80 (end of workout)


Workout time: 47mins (not including warmup, stretching and foam rolling) ... 10mins quicker than last week's OHP day and I did some more sets. I was kind of rushing, because I had sh!t to do.

I don't even know what to say....God like workout.

[ktj4l]

I don't even know what to say....God like workout.

Thanks, Ant.

[mmorton]

im sorry i hasnt posted in your log in a while my little german frand.

that is all.

[ktj4l]

im sorry i hasnt posted in your log in a while my little german frand.

that is all.

It's all good.

[lllDBOlll]

im sorry i hasnt posted in your log in a while my little german frand.

that is all.

This

[ktj4l]

5/3/13 - Dead - C18W1(333)

Front Squat:
3x60kg/132lbs
3x60kg/132lbs
3x80kg/176lbs
3x100kg/220lbs
3x110kg/243lbs
3x115kg/254lbs


531 Dead (TM=215kg/474lbs):

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

WS:
3x172.5kg/380lbs
3x182.5kg/402lbs (belt)
3x192.5kg/424lbs (belt)


Snatch Grip Dead:
5x115kg/254lbs
5x115kg/254lbs
5x115kg/254lbs


Hardcore Plank - Description: http://articles.elitefts.com/trainin...ardcore-plank/
10s
10s
10s
10s

These are great. No way to hold it as long as a regular plank, so it's not boring.


Hypers:
10
10
10


Workout time: 66mins (not including stretching, foam rolling and warmup) ... Lots of talking between sets today. I went in late and the guy who I put a routine together for was there, so we talked a good bit.


Got about 5 hours of sleep last night, went into the gym feeling like a zombie. It wore off after the warmup and front squats though fortunately. Most likely won't hit the gym this weekend. I'm planning to do some yard work instead, if the weather cooperates. If not, I'll go lift.

[Juicemw]

Big deads bud. Today is Deads for me too. Looking at it, youre on cycle 18, I'm on cycle 5 haha. Both week 1. Except you're killing 424lbs, and I'll be killing 235x5 today hopefully . GL on getting nice enough weather to work on your yard. You and J both working outside on the yard this weekend lol

[ktj4l]

Big deads bud. Today is Deads for me too. Looking at it, youre on cycle 18, I'm on cycle 5 haha. Both week 1. Except you're killing 424lbs, and I'll be killing 235x5 today hopefully . GL on getting nice enough weather to work on your yard. You and J both working outside on the yard this weekend lol

Looking like rain tonight and tomorrow, but Sunday should be nice enough to get some stuff done. My dad had his heart surgery yesterday, so I went to visit him today and will also do that over the weekend. He's in a good amount of pain and sleeps most of the time, but I assume that's normal a day after surgery. Hopefully he can get out of there early next week.

[Jasonk282]

Strong pulling. I got yard work planned for tomorrow as well.

[Juicemw]

Looking like rain tonight and tomorrow, but Sunday should be nice enough to get some stuff done. My dad had his heart surgery yesterday, so I went to visit him today and will also do that over the weekend. He's in a good amount of pain and sleeps most of the time, but I assume that's normal a day after surgery. Hopefully he can get out of there early next week.

Finger's crossed for ya bud. GL with that.

[Anthony21]

Big time pulling, nice. That elitefts link doesn't work btw. Hope your dad recovers fully.

[Jakeylee]

Great deads, great front squats and wishing a speedy recovery to your dad.

Big time pulling, nice. That elitefts link doesn't work btw. Hope your dad recovers fully.

I found it by typing in hardcore plank in the search bar on the site when I went on there earlier.

Looks like I'm halfway there to hardcore planks anyway.

[ktj4l]

Strong pulling. I got yard work planned for tomorrow as well.

Nice.

Finger's crossed for ya bud. GL with that.

Thanks.

Big time pulling, nice. That elitefts link doesn't work btw. Hope your dad recovers fully.

Thanks man. Should be fixed now. Here's the link: http://articles.elitefts.com/trainin...ardcore-plank/

Great deads, great front squats and wishing a speedy recovery to your dad.

Appreciate it.

[ulsak]

the fronts and deads are at nasty figures as anything else you get your hands on..

interdasting planks, looked for a way to make it harder. Had to read the text a couple of times to get it ..

[MakeGoBoom]

saw front squat and thought your ws was squats .... almost pooped myself.

still very respectable pulls my friend.

[rb80]

Solid everything bro - those deads keep going up and those front squats are sickening! Also I like the sound of the hardcore plank, I will give it a go.

Best of luck to your Dad in a solid recovery too bro.

[ktj4l]

the fronts and deads are at nasty figures as anything else you get your hands on..

interdasting planks, looked for a way to make it harder. Had to read the text a couple of times to get it ..

Thank you, Mr. U. Those planks are pure agony, thankfully you can't hold them very long. I'd be happy with the 20 seconds mentioned in the article.

saw front squat and thought your ws was squats .... almost pooped myself.

still very respectable pulls my friend.

Haha, if those were squats, I'd be extremely happy. Still happy with the workout. I'll slow down weight progression to 2.5kg per cycle instead of 5kg on deads and squats (provided I hit all reps this cycle, which isn't a given). OHP will be reset for sure, bench is still okay I think. I expect a reset for squat will be needed soon. Deadlift seems to always sneak up on me, so we'll see when that needs a reset.

Solid everything bro - those deads keep going up and those front squats are sickening! Also I like the sound of the hardcore plank, I will give it a go.

Best of luck to your Dad in a solid recovery too bro.

As long as there is progress, I'm happy. The hardcore plank is brutal, but a time saver and I think with more carryover to lifting than holding a regular plank for 1min+. I hate planks, so making them even worse to get them over more quickly is an idea I'm very willing to embrace.

Thanks for the well wishes, going to visit him in a couple hours. Hopefully he's feeling a little better today.

[Nexxus]

Will be following one of my favorite loggers again.

Strong lifts as usual!

[Anthony21]

I'm going to be trying that hardcore plank, kind of scared to be honest based off the description haha.

[ktj4l]

Will be following one of my favorite loggers again.

Strong lifts as usual!

Awesome to have you back!

I'm going to be trying that hardcore plank, kind of scared to be honest based off the description haha.

Haha. I'm not sure if I hate the ab wheel more or these...

[lllDBOlll]

I should really do some planks now and then

[Jayced]

First post in here, currently on a deload week from PHAT after slamming myself into the ground hard. Have been looking around for a good 5/3/1 routine and this log is pretty damn good.

Subbed, awesome work!

[ktj4l]

5/5/13 - Bench - C18W1(333+)

531 Bench (TM=152.5kg/336lbs):

WU:
10xBar
5x60kg/132lbs
3x80kg/176lbs
1x100kg/220lbs

WS:
3x122.5kg/270lbs
3x130kg/287lbs
5x137.5kg/303lbs


Pendlays:
3x60kg/132lbs
3x80kg/176lbs
3x100kg/220lbs
7x110kg/243lbs
2x110kg/243lbs (smoked from previous all out set)
5x100kg/220lbs
5x80kg/176lbs
10x60kg/132lbs
10x60kg/132lbs
10x60kg/132lbs


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

First two sets part of warmup, last three sets SS with EZ Curl without rest.


EZ Curl:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs


Pushup (feet on bench):
30 (warmup)


Workout time: 43mins (not including stretching, foam rolling and warmup)


Pork roast and green asparagus with sauce hollandaise for lunch post-workout. German style pancakes with Nutella for dessert. Going to visit my dad in the hospital in a bit, maybe try to get some yard work in this evening. Great weather today.

[ktj4l]

I should really do some planks now and then

Yeah, I think they're a good assistance exercise.

First post in here, currently on a deload week from PHAT after slamming myself into the ground hard. Have been looking around for a good 5/3/1 routine and this log is pretty damn good.

Subbed, awesome work!

Sounds great. You're looking shredded in your avi. Thanks for the sub. Will return the favor, if you start a log.

[Jasonk282]

Holy pendlay volume bruder.

Nutella is awesome, been eating it for years, being Italian and all,seems the rest of the world has just discovered it. LOL

[ktj4l]

Holy pendlay volume bruder.

Nutella is awesome, been eating it for years, being Italian and all,seems the rest of the world has just discovered it. LOL

Yeah, most people in the US didn't know about it until a few years ago it seems. It's always been a regular snack item in Germany since I was a kid. This Romanian chick I clapped a few months ago eats it by the jar, not sure how she isn't fat. Probably because she eats little else... strong female dieting logic.