Crazy Kraut's Lifting Log

[mmorton]

Strong as usual

[lllDBOlll]

Nice deadlift sesh

[ktj4l]

6 x 83.5kg on ohp, very very nice man. Also what's with 83.5kg, what increments you using? 1.75kg's?

I have 1.25kg and 0.5kg plates for microloading, so I try to get as close to the percentage-based weights as possible.

Whats your amrap number for next weeks deads 173kg?

183.5kg/405lbs for the 1+ set next wave.

Strong as usual

Nice deadlift sesh

Thank you, gentlemen.

[ulsak]

I have 1.25kg and 0.5kg plates for microloading, so I try to get as close to the percentage-based weights as possible.

/../

dat german precision...

[Jakeylee]

You gonna do some joker deadlift sets next week? Up to 220kg?

[ktj4l]

You gonna do some joker deadlift sets next week? Up to 220kg?

I doubt it, but I'll probably try to pull 190kg with hook grip.

[jasolhe]

nice work in here bro

7/28/13 - Deadlift - 531 C21W2(333+ @ 3x5%)

Front Squat:
3x60kg/132lbs
3x80kg/176lbs
3x100kg/220lbs
3x110kg/243lbs
3x120kg/265lbs


531 Deadlift (TM=193kg/425lbs):

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

WS:
3x145kg/320lbs
3x153.5kg/338lbs
5x163.5kg/360lbs

Last work set pulled with straps. Everything else double overhand.

Hook Grip Singles:
1x180kg/397lbs
1x180kg/397lbs
1x180kg/397lbs
1x180kg/397lbs
1x180kg/397lbs


Standing Cable Crunch:
40x60kg/132lbs
30x60kg/132lbs


Cable Pull Through:
10x20kg/44lbs
10x30kg/66lbs
10x30kg/66lbs

These still feel weird because it's a new movement to me, but I think I'll keep doing them.


Hip Mobility:
3x10 Fire Hydrants
3x4 Vertical Jump
3x4 Leg Swing

Done in circuit fashion.


Workout time: 80mins


Lots of shoulder mobility, foam rolling, stretching, etc. I'll be moving furniture later. How fun! Rest day tomorrow.

[ktj4l]

nice work in here bro

Thank you, sir.

[ktj4l]

7/30/13 - Floor Press - 531 C21W2(555+)

531 Floor Press (TM=135kg/298lbs):

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

WS:
5x101kg/223lbs
5x108.5kg/239lbs
12x115kg/234lbs

First Set Last (Rep Out):
13x101kg/223lbs

The pausing makes higher rep sets fairly draining, but no noticable shoulder pain today. I have been doing a metric f#ckton of mobility work and foam rolling though, so that might have something to do with it.


Pendlays:
5x60kg/132lbs
5x80kg/176lbs
3x100kg/220lbs
3x110kg/243lbs
4x120kg/265lbs (3 reps were planned, but bar speed was great.)


Meadows Row with CSR:
10x40kg/88lbs
9x50kg/110lbs


Face Pulls:
10x30kg/66lbs
10x30kg/66lbs
10x30kg/66lbs
10x30kg/66lbs
10x30kg/66lbs
10x40kg/88lbs
10x50kg/110lbs
20x40kg/88lbs


DB Hammer Curl:
10x20kg/44lbs
10x20kg/44lbs
12x20kg/44lbs


Workout time: 68mins

[MakeGoBoom]

really strong bro, glad the shoulder is healing up.

[Juicemw]

Awesome work kraut. Like boom said, glad the tons of rolling etc. that you're doing is making a difference. Nothing worse then knowing something is injured in the gym everyday. Mentally rapes your mindset.

[ulsak]

nice volume and tonnage. wish you could help me and in-law with moving furnitures this weekend

[ktj4l]

really strong bro, glad the shoulder is healing up.

I'm starting to think it's caused by upper back or lats in general being tight. The tricep on that side is also really tight. I dug the lacrosse ball in there and it's way worse than the right side. It would be great if it's not the actual shoulder that's hurt.

Awesome work kraut. Like boom said, glad the tons of rolling etc. that you're doing is making a difference. Nothing worse then knowing something is injured in the gym everyday. Mentally rapes your mindset.

Yeah, it does limit how hard I push on pressing movements, when I have that to consider. Hopefully it continues to improve and I'll be back to 100% after a couple cycles of floor pressing. Would be nice.

nice volume and tonnage. wish you could help me and in-law with moving furnitures this weekend

If you lived closer, I would (for a beer or five).

[Anthony21]

Strong!

[Jakeylee]

Those floor presses seem too easy man. I wonder if you're gonna struggle with the bottom portion of normal benching when you go back to it as well.

[ktj4l]

Those floor presses seem too easy man. I wonder if you're gonna struggle with the bottom portion of normal benching when you go back to it as well.

Floor presses are a little harder than benching I'd say, especially because you have to pause each rep. Only time will tell how it affects my bench, but so far it's not causing any shoulder pain and allowing me to still get pressing done so I'm content even if I don't see too much carryover to bench press from it.

[ktj4l]

7/31/13 - Squat - 531 C21W2(555+)

531 Squat (TM=168kg/370lbs):

WU:
10xBar
5x60kg/132lbs
3x80kg/176lbs
3x100kg/220lbs
1x120kg/265lbs

WS:
5x126kg/278lbs
5x133.5kg/294lbs
8x142.5kg/314lbs

No belt today. Happy with the reps.

Pyramid Down:
5x133.5kg/294lbs
5x126kg/278lbs


Band Good Morning:
10x23kg/51lbs Band (Purple)
10x23kg/51lbs Band (Purple)
10x23kg/51lbs Band (Purple)
10x23kg/51lbs Band (Purple)
10x23kg/51lbs Band (Purple)


Static Hold:
1x100kg/220lbs Underhand
1x100kg/220lbs Overhand


Ab Wheel (Kneeling):
15
15
15


Hip Mobility: 3x4 of C Skip, 17.5kg/39lbs DB Swing and Jump Lunge


Workout time: 51mins

[iron619]

Good squat work man--we are fairly close in strength on these.

How long were you able to hold during the static holds?

[MakeGoBoom]

Damn bro . Monster squats

[ktj4l]

Good squat work man--we are fairly close in strength on these.

How long were you able to hold during the static holds?

I didn't bring my phone to time it, but usually it's around 30s for underhand, closer to 60s for overhand. I definitely need better grip endurance, so it's good that I'm working on it. I think it's already helped a little for deadlift.

Damn bro . Monster squats

Thanks, Boom.

[MakeGoBoom]

You've def made huge gains on the lower body stuff bro

[ktj4l]

You've def made huge gains on the lower body stuff bro

I'm pretty happy with it for sure. Hopefully 531 continues to work for me.

[MakeGoBoom]

Don't think it would ever fail to work. It simply becomes a question of is the rate at which you make gains acceptable to you or not.

[Celtic8Laoch]

Niiiiiiiiiice.

Impressive no belt squat weight man.

[ktj4l]

Don't think it would ever fail to work. It simply becomes a question of is the rate at which you make gains acceptable to you or not.

I agree. 531 gives me exactly the progress I'm looking for at this stage.

Niiiiiiiiiice.

Impressive no belt squat weight man.

Appreciate it. I might slap on a belt for the next 5+ week top set to see what the difference is when doing reps.

[ulsak]

agree with the brotatoes above; really impressive squattery. I love the pyramid down setting myself. Should have done that on my deadlift day..

[Jakeylee]

A nice, easy and relaxing 3-plate squat day then?

Don't think it would ever fail to work. It simply becomes a question of is the rate at which you make gains acceptable to you or not.

My friend went from hitting +5 reps on one cycle to failing, so I'd say he's the definition of failing 5/3/1.

[ktj4l]

A nice, easy and relaxing 3-plate squat day then?

I'll let you know when 3 plates are relaxing in any way.

My friend went from hitting +5 reps on one cycle to failing, so I'd say he's the definition of failing 5/3/1.

How is that even possible?

[Jakeylee]

I'll let you know when 3 plates are relaxing in any way.

How is that even possible?

I actually don't find 3 plate singles too bad. I think knowing you only need one is a great mental relief.

My theory is that he freaked out when the weights actually started going up and psyched himself out so bad that the routine has crashed for him.
My other friend who is on it is making some slow steady progress though.

[MakeGoBoom]

A nice, easy and relaxing 3-plate squat day then?


My friend went from hitting +5 reps on one cycle to failing, so I'd say he's the definition of failing 5/3/1.

Mental , nutritional, or rest related. Not the programs fault. You can always reset