Crazy Kraut's Lifting Log

[Jasonk282]

Beyond 5/3/1 will explode your mind. I really think you have to have the first book to really understand this one. TBH, I just skipped to templates that seemed interestring to me.

[ktj4l]

Beyond 5/3/1 will explode your mind. I really think you have to have the first book to really understand this one. TBH, I just skipped to templates that seemed interestring to me.

I read most of it yesterday, except the list of templates toward the end. I skimmed through those to see which ones I like. It's probably his best book so far, but I can see how some things would be unclear if you haven't read the previous ones.


6/29/13 - OHP - C20W2(555+)

531 OHP (TM=97kg/214lbs):

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

WS:
5x72.5kg/160lbs
5x77.5kg/171lbs
8x82.5kg/182lbs

First Set Last (Multiple Sets):
8x72.5kg/160lbs
6x72.5kg/160lbs
7x72.5kg/160lbs

BRB puddle of sweat.


Chins:
5
5
5

Done between main work sets of OHP.


Pullups:
10
10
10
10
15

Done between extra sets of OHP and after.


DB Cuban Press:
10x7.5kg/17lbs
10x7.5kg/17lbs
10x7.5kg/17lbs


EZ Curls:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs


Workout time: 47mins (not including foam rolling, stretching and warmup)


Notes: Good day at the gym today. I woke up with a tweak in my upper back (I assume I slept in a f#cked up position), but it got better after foam rolling and warmups. I'm going to try to make my training as basic as possible again. I think I've been messing around too much, which has led me to make questionable programming choices. I'm going fully back to 5/3/1 with various assistance work, Joker sets, etc. and always putting my focus on the main lifts. I've gotten away from that and I hate assistance work... I'll only do what's absolutely needed going forward.

I'll be destroying an Asian buffet tonight. Wish them luck on not running out of food! Haha.

[Jasonk282]

good work.

By Asian buffet do you mean food or hookers?

[ulsak]

already ate two buffets today. A soup and cake buffet and tapas. Approx 1500 calories each! ¨

on beyond 5/3/1: already a life saver. Know how to handle the vacation trips: the obvious 2 workouts a week set up!

[ktj4l]

good work.

By Asian buffet do you mean food or hookers?

Thanks, J. Food. I don't do hookers. I enjoy 'the hunt'.

already ate two buffets today. A soup and cake buffet and tapas. Approx 1500 calories each! ¨

on beyond 5/3/1: already a life saver. Know how to handle the vacation trips: the obvious 2 workouts a week set up!

I probably ate 3k+ at this buffet tonight. Not even gonna try to count all that. Finished it up with 4 shots of plum wine.

[Anthony21]

I read most of it yesterday, except the list of templates toward the end. I skimmed through those to see which ones I like. It's probably his best book so far, but I can see how some things would be unclear if you haven't read the previous ones.


6/29/13 - OHP - C20W2(555+)

531 OHP (TM=97kg/214lbs):

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

WS:
5x72.5kg/160lbs
5x77.5kg/171lbs
8x82.5kg/182lbs

First Set Last (Multiple Sets):
8x72.5kg/160lbs
6x72.5kg/160lbs
7x72.5kg/160lbs

BRB puddle of sweat.


Chins:
5
5
5

Done between main work sets of OHP.


Pullups:
10
10
10
10
15

Done between extra sets of OHP and after.


DB Cuban Press:
10x7.5kg/17lbs
10x7.5kg/17lbs
10x7.5kg/17lbs


EZ Curls:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs


Workout time: 47mins (not including foam rolling, stretching and warmup)


Notes: Good day at the gym today. I woke up with a tweak in my upper back (I assume I slept in a f#cked up position), but it got better after foam rolling and warmups. I'm going to try to make my training as basic as possible again. I think I've been messing around too much, which has led me to make questionable programming choices. I'm going fully back to 5/3/1 with various assistance work, Joker sets, etc. and always putting my focus on the main lifts. I've gotten away from that and I hate assistance work... I'll only do what's absolutely needed going forward.

I'll be destroying an Asian buffet tonight. Wish them luck on not running out of food! Haha.

Big time work boss, strong sh!t.

[ktj4l]

Big time work boss, strong sh!t.

Appreciate it, Ant. I'll sleep well tonight for sure.

[iron619]

. I'm going to try to make my training as basic as possible again. I think I've been messing around too much, which has led me to make questionable programming choices. I'm going fully back to 5/3/1 with various assistance work, Joker sets, etc. and always putting my focus on the main lifts. I've gotten away from that and I hate assistance work... I'll only do what's absolutely needed going forward.

Curious, what led you to come to this conclusion? Are you seeing any plateaus? I sometimes feel this way also--we often change something that isn't broken. At the same time, I do like the variety of exercises, if properly programmed.

[ktj4l]

Curious, what led you to come to this conclusion? Are you seeing any plateaus? I sometimes feel this way also--we often change something that isn't broken. At the same time, I do like the variety of exercises, if properly programmed.

If you enjoy it, use some variety. Personally, I absolutely hate it. I seriously wish I could just go in, warmup up, hit the main lifts for an hour and get optimal progress. Unfortunately, I do need some extra stuff to balance me out, but every time I research stuff like that it turns into a clusterf#ck of me trying all kinds of different exercises... when I could just be doing more work with the main lifts and the exercises that have actually helped me significantly. It's only an opinion. The fact that Wendler shares it is a good enough sign for me to go that route. I'll still do some variations of the main exercises and also some assistance work... but I'll try to limit myself more, hit the main lifts harder.

I'm definitely not saying everyone should train that way. If someone likes variety, there are ways to make that work of course. If you look at the training of various really strong and big people, it differs a good amount. The common things seem to be that they're focused, have a solid plan they stick to and just work their asses off. A relentless pursuit of their goal. I just know this way works for me and I enjoy it (maybe that's part of why it works?), so I'll go that route for the time being.

[ktj4l]

6/30/13 - Deadlift - 531 C20W2(333@3x5%)

Front Squat:
3x60kg/132lbs
3x80kg/176lbs
3x110kg/243lbs
3x110kg/243lbs
3x110kg/243lbs


531 Deadlift (TM=190kg/419lbs):

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

WS:
3x142.5kg/314lbs DOH
3x152.5kg/336lbs DOH until last rep. Switched to hook grip.
3x162.5kg/358lbs Mixed grip. Inb4 snapped bicep tendon.

5x2 Explosive @ slightly over 70% of TM:
2x140kg/309lbs
2x140kg/309lbs
2x140kg/309lbs
2x140kg/309lbs
2x140kg/309lbs

Got asked if I do powerlifting by some huge guy. The conversation was really bizarre. He told me he's into powerlifting as well, but then proceeded to do about 15 sets of various bicep curls. He did compliment my pulling form... so maybe I'm on the highway to Snap City.


Snatch Grip Hang High Pull:
3x60kg/132lbs
3x80kg/176lbs
3x90kg/198lbs

So much fun.


Rear Lunge:
8x15kg/33lbs
8x15kg/33lbs
8x15kg/33lbs


Standing Cable Crunch:
20x60kg/132lbs
20x60kg/132lbs
2x60kg/132lbs Abs cramped up after the 2nd rep. Probably still dehydrated from all the sodium in the Asian buffet food, even though I've been drinking water like a boss. Rested a couple minutes.
20x60kg/132lbs


Hip Mobility: 3x4 of 15kg/33lbs DB Swings, C Skip, Vertical Jump, Lunge Jump and Leg Swing


Workout time: 70mins (not including stretching, foam rolling and warmup)

[ulsak]

very nice set up for the deadlifts! the explosives might be some thing to try on the 2 days a week setting this vacation.

on the powerlifting curler. The situation at my gyms is really funny: 75% of those who actually does compound lift are ladies... I've seen a lot guys bench, and some actually squats more than half squats, less is doing deadlifts and that is just sldl:s, and I've one in staff doing OHPs but he seems to quit those lately.

[Jakeylee]

Pressing looks good, really like the multiple back off sets, i'll probably pinch that in future.

[MakeGoBoom]

very strong overhead work as always. big numbers on the explosive deads as well.

<<<< lives in snap city, could use company

[Jasonk282]

Strong as always.

I think you should be doing explosive work at around 50% though, but each their own.

[Juicemw]

"YO bro you power lifting?"

[ktj4l]

very nice set up for the deadlifts! the explosives might be some thing to try on the 2 days a week setting this vacation.

on the powerlifting curler. The situation at my gyms is really funny: 75% of those who actually does compound lift are ladies... I've seen a lot guys bench, and some actually squats more than half squats, less is doing deadlifts and that is just sldl:s, and I've one in staff doing OHPs but he seems to quit those lately.

Yeah, I rarely see people do real lifting at my gym.

Pressing looks good, really like the multiple back off sets, i'll probably pinch that in future.

Yeah, pretty rough but it's a nice challenge.

very strong overhead work as always. big numbers on the explosive deads as well.

<<<< lives in snap city, could use company

Snap City Bros.

Strong as always.

I think you should be doing explosive work at around 50% though, but each their own.

Thanks, J. Wendler has it at 5x2-3@70% of TM for deads, so I gave that a shot. I also rest about a minute or two between sets instead of 15 seconds though. Bar speed was good. I'll see how it is when I do it for squats and pressing movements with 8x3@70% of TM. There are always various opinions. I figure I'll just take Wendler's because I'm running his program. If it starts to be ridiculous to use 70% at some point, I won't be too proud to decrease the percentage.

"YO bro you power lifting?"

Haha, basically.

[WeightingToGrow]

Strong work, as usual. How come you ditched the straps from your deadlifts? Explosive works sounds like fun. I'm going to incorporate some more lower rep work in place of my 5x10 DL's

[ktj4l]

Strong work, as usual. How come you ditched the straps from your deadlifts? Explosive works sounds like fun. I'm going to incorporate some more lower rep work in place of my 5x10 DL's

I just forgot to bring the straps from my bag. I'll probably still use them for heavier sets in the future. I do like to pull without them, but the bicep thing is always a risk I guess.

[Celtic8Laoch]

Nice work kraut, glad to hear your still a exclusive 531 guy, it just didnt feel right when you werent ha.

[ktj4l]

Nice work kraut, glad to hear your still a exclusive 531 guy, it just didnt feel right when you werent ha.

Agreed.

[HorrorFilm]

Beyond 531 was tremendous read, and definitely liking seeing how you're incorporating the ideas into your training program. I'm running 2x/wk template with a newfound focus on the mainlifts, jokers, first sets last, explosive sets, etc. Breath of fresh air.

[ktj4l]

Beyond 531 was tremendous read, and definitely liking seeing how you're incorporating the ideas into your training program. I'm running 2x/wk template with a newfound focus on the mainlifts, jokers, first sets last, explosive sets, etc. Breath of fresh air.

Sounds awesome, man. It's definitely giving me some new things to try, without changing the basics of how I've been training.

[iron619]

I never heard of "Beyond 531" until you guys brought it up. Sounds interesting and I may purchase it in the near future.

[HorrorFilm]

Out of curiosity, what caused you to choose explosive reps for Deads, First sets last for OHP, etc.

[Juicemw]

I never heard of "Beyond 531" until you guys brought it up. Sounds interesting and I may purchase it in the near future.

It's brand new. That's why you didn't hear of it yet :P

[ktj4l]

I never heard of "Beyond 531" until you guys brought it up. Sounds interesting and I may purchase it in the near future.

It's brand new. That's why you didn't hear of it yet :P

Yup.

Out of curiosity, what caused you to choose explosive reps for Deads, First sets last for OHP, etc.

I'll be mixing it up a bit. 1-2 explosive workouts per week, first set last and Joker sets will be used depending on how I feel that particular day in the gym. If I feel terrible in the gym, I might just push the final work set AMRAP style and then do some assistance to at least get some volume in. If it's feeling like a pretty good workout, I'll do some variation of first set last. If I feel great and no explosive work is planned, I'll most likely do Jokers. So more of an autoregulation plan once the main 5/3/1 work is done.

[HorrorFilm]

Awesome. I like the confidence in which he says that with Jokers and First Sets Last, you "Cannot get weaker"

[ktj4l]

Awesome. I like the confidence in which he says that with Jokers and First Sets Last, you "Cannot get weaker"

I don't think you can get weaker just with the regular 531 sets (provided you're eating and recovering properly), but I can see the additional work being beneficial as well.


7/2/13 - Bench - 531 C20W2(555+)

531 Bench (TM=157.5kg/347lbs):

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

WS:
5x118.5kg/261lbs
5x126kg/278lbs
6x133.5kg/294lbs

First Set Last:
7x118.5kg/261lbs


Pendlays:
3x60kg/132lbs
3x80kg/176lbs
1x100kg/220lbs
1x110kg/243lbs
5x120kg/265lbs (Rep PR)
10x100kg/220lbs


Hammer Curls:
7x22.5kg/50lbs
7x22.5kg/50lbs
7x22.5kg/50lbs


Face Pull:
10x30kg/66lbs
10x30kg/66lbs
10x30kg/66lbs
10x30kg/66lbs
10x30kg/66lbs


Workout time: 52mins (not including stretching, foam rolling and warmup)

[MakeGoBoom]

300 for 6... pfft

[ulsak]

lol@boom.
Kraut is benching like a pro. I pray tell, will you ever compete? You'll kick serious arse on a meet for sure.