Crazy Kraut's Lifting Log

[Jakeylee]

Big benching.

The squat numbers give me something to aim for too.

[ktj4l]

Big benching.

The squat numbers give me something to aim for too.

Thanks man.

[ktj4l]

7/29/2014 (weights in kg/lbs)

Deadlift: Singles @10 with belt, 5% fatigue
60/132
100/220
140/309
180/397
220/485 @8.5 with belt
242.5/535 @10 with belt (video below)
230/507 @10 with belt
(10mins for work sets)



I'm happy with it, but it still shows me what I need to hammer this upcoming 'building' phase to surpass it.


Deficit SLDL: 7.5cm/3in deficit, 5s @9 without belt
5x140/309 @8.5
5x140/309 @8.5
5x140/309 @9
(6mins)


One Arm Standing Landmine Press: 5s @9, 5% fatigue
5xBar+40/88 @8
5xBar+45/99 @9
5xBar+40/88 @8
5xBar+40/88 @9
(7mins)


3x8 of reverse band flyes, 3x10 of ab wheel, foam rolling and stretching.


Workout time: 59mins

[HARRYBEAST]

sandbagger. 535 looked more like an 8 effort. you have more in you. Nicely done sir

[ktj4l]

sandbagger. 535 looked more like an 8 effort. you have more in you. Nicely done sir

Maybe it looks easier than it felt then, but the same weight didn't go past my knees last session so I'm happy with it. I'm already looking ahead to see how I will improve upon it though for sure.

[MakeGoBoom]

Damn bro, the murder train is up and running... Awesome

[ktj4l]

Damn bro, the murder train is up and running... Awesome

Thanks, Boom.

[Juicemw]

Maybe it looks easier than it felt then, but the same weight didn't go past my knees last session so I'm happy with it. I'm already looking ahead to see how I will improve upon it though for sure.

Progressssss

[MakeGoBoom]

Looking pretty stout by the way

[ktj4l]

Progressssss

Hell yeah.

Looking pretty stout by the way

I've been getting comments that I look bigger. My weight hasn't really changed, but I did do a lot more volume and assistance work than I'm used to during that 'building phase' so maybe that added some bulk even at maintenance. I'll be decreasing intensity and ramping up volume again after the next couple weeks. Hopefully I'll get a new squat and bench 1RM before this phase is over though. Would be cool to finally hit 200kg on squat.

[MakeGoBoom]

Yeah man, smart. 200kg would be awesome. That's right around were I tested last. Your 535 pull beats my current though.

Working on developing a new training protocol. Obviously it will go through 700 revisions like anything else but I'll kick it to you to see what you think about it.

[ktj4l]

Yeah man, smart. 200kg would be awesome. That's right around were I tested last. Your 535 pull beats my current though.

Working on developing a new training protocol. Obviously it will go through 700 revisions like anything else but I'll kick it to you to see what you think about it.

Sounds great, man.

[iron619]

Great job overcoming the previous week's miss and nailing that 535 lb dead. The rep was slow but steady, though I would have held the lockout for a few seconds longer in signifying victory!

[ktj4l]

7/31/2014 (weights in kg/lbs)

Bench: 2s @10, 1 count pause, 5% fatigue
3x60/132
2x80/176
100/220
2x140/309 @8.5
2x152.5/336 @10 (PR)
2x145/320 @10
(10mins for work sets)


DB Row:
3x6x50/110


Extra Wide Stance Squat: Paused to stretch hips.
3x5x60/132


3x10 band face pull, foam rolling and stretching.


Workout time: 47mins

Great job overcoming the previous week's miss and nailing that 535 lb dead. The rep was slow but steady, though I would have held the lockout for a few seconds longer in signifying victory!

Yeah, I should have.

[Jakeylee]

Congrats on the massive bench PR. @10 sounds hard!

Shame about the weak DB rows though.

[meimonsta]

Aaaand the PR marathon has started. Heck yes

[ktj4l]

Congrats on the massive bench PR. @10 sounds hard!

Shame about the weak DB rows though.

Thanks man.

DB rows are assistance for me, so I rarely push them. Maybe when I'm done testing squat, bench and deadlift, I'll see what I can do on rows. What's your PR?

Aaaand the PR marathon has started. Heck yes

Yeah. Now I just need some PR singles on squat and bench, then I'll be happy about this testing phase.

[mmorton]

Mirin

[ktj4l]

8/1/2014 (weights in kg/lbs)

Squat: Singles @9+ with belt, 5% fatigue
3x60/132
2x80/176
100/220
140/309
160/353
190/419 @9 with belt
200/441 @9.5 with belt (PR)
190/419 @9.5 with belt
(10mins for work sets)

Extremely happy to have finally hit 200kg on squats.


Deadlift: Singles @9 with belt, 5% fatigue
60/132
100/220
140/309
180/397 with belt
220/485 @9.5 with belt
210/463 @9 with belt
210/463 @9 with belt
210/463 @10 with belt
(14mins for work sets)


3x10 ab wheel, 3x10 chins, 3x8 band external rotation, foam rolling and stretching.


Workout time: 78mins

[Jakeylee]

Meimonsta is certainly correct about the PRathon. Good job on the squats.

Thanks man.

DB rows are assistance for me, so I rarely push them. Maybe when I'm done testing squat, bench and deadlift, I'll see what I can do on rows. What's your PR?

Yeah. Now I just need some PR singles on squat and bench, then I'll be happy about this testing phase.

60kg x 15. Haven't had the chance to smash out 65kg DBs as they are at my gym in Norwich.

[ktj4l]

Meimonsta is certainly correct about the PRathon. Good job on the squats.

Thanks man.

60kg x 15. Haven't had the chance to smash out 65kg DBs as they are at my gym in Norwich.

Strict? Notbad/10

[meimonsta]

200 kgs!!! That's so awesome congrats and keep killing it

[MakeGoBoom]

Very nice my friend

[ktj4l]

8/4/2014 (weights in kg/lbs)

Bench: Singles @10 paused for 1 count
5x60/132
5x60/132
5x100/220
150/331 @8.5
157.5/347 @9 (Was a PR)
160/353 @10 (PR) - Video is below.
(11mins for work sets)




CGBP: 5s @9
5x100/220 @8
5x110/243 @8
5x120/265 @9
(6mins)


Squat: 7s @9 without belt
5x60/132
2x100/220
7x120/265 @8
7x130/287 @8.5
7x135/298 @9
(10mins)


3x8 of side-lying external rotation, foam rolling and stretching.


Workout time: 66mins

[ktj4l]

8/5/2014 (weights in kg/lbs)

Back to 'building'.

Deficit Deadlift: Singles @8 without belt, 2.5cm/1in deficit
60/132 x3
100/220 x3
140/309
180/397
185/408 @8
190/419 @8
195/430 @8
200/441 @8
200/441 @8.5
(10mins for work sets)


Sumo Deadlift: Triples @8 without belt
3x180/397 @8
3x180/397 @8
3x180/397 @8.5
3x180/397 @8.5
(9mins)


OHP: 5s @8-9
5x40/88
5x60/132 @7
5x80/176 @8
5x85/187 @8.5
5x87.5/193 @9
(11mins for work sets)


Chins:
10
10
10


30 reps of band face pulls, foam rolling and stretching


Workout time: 72mins

[MakeGoBoom]

Very impressive my friend

[Jakeylee]

Fantastic bench PR. Song playing?

Pressing seems strong still.

[ktj4l]

Very impressive my friend

Thanks Boom!

Fantastic bench PR. Song playing?

Thanks, man. The song is Austrian Death Machine - Pumping and Humping (from their Triple Brutal album).

Pressing seems strong still.

Yeah, if it doesn't bother my shoulder going forward, I'll try to push for a PR on it at some point. I haven't overhead pressed with a barbell in a while. It's definitely my favorite lift, when I can do it without pain.

[Jakeylee]

Can see you putting up more than 160 to be honest. Especially seeing as you don't really struggle off the chest.

Thanks.

[ktj4l]

Can see you putting up more than 160 to be honest. Especially seeing as you don't really struggle off the chest.

Thanks.

I plan to build all my lifts beyond where they're currently at of course. 160 was a big PR, so I didn't push beyond that for now. I really wasn't expecting 160 to go up this year with the shoulder issues that seemed to appear every time I hit 140 in training. I think as I continue to spend more time benching and improving my form, the shoulder issue has gotten A LOT better.