Crazy Kraut's Lifting Log

[ktj4l]

8/7/2014 (weights in kg/lbs)

Front Squat: Singles @8, 5% fatigue
3x60/132
3x60/132
2x80/176
100/220
120/265 @7.5
140/309 @8
140/309 @8
140/309 @8.5
132.5/292 @8
132.5/292 @8
132.5/292 @8.5
(19mins for work sets)


Extra Wide Stance Squat: Paused with hips compressed to stretch.
5x60/132
5x60/132
5x60/132
(5mins)


Deficit SLDL: 5s @8, no belt, 7.5cm/3in deficit
5x60/132
5x100/220 @7
5x120/265 @8
5x120/265 @8
(7mins for work sets)


3x8 of band external rotation, lots of stretching and foam rolling.


Workout time: 75mins

[Jasonk282]

dems hips gonna fell that.

[ktj4l]

dems hips gonna fell that.

Yup, they feel great after the compression work. I have to do that more often.

[Jakeylee]

Three plate front is not to be sniffed at.

[meimonsta]

I love how I can conceptualize the kgs much better now in your log

Solid front-squatting!

[iron619]

Good front squat sets man.

Regarding the paused/compresion squats, is that mainly to increase flexibility or to increase time under tension?

Not too shabby on that bench PR--you are nippin' at my heels on this!

[ktj4l]

Good front squat sets man.

Regarding the paused/compresion squats, is that mainly to increase flexibility or to increase time under tension?

Not too shabby on that bench PR--you are nippin' at my heels on this!

Flexibility. I doubt I'd get any other benefits out of 60kg.


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

I've been feeling somewhat beat up with a few minor aches, so I'm gonna coast for a bit and try to ingrain a couple technique changes on deadlift.

Bench: Triples @8-9, 1 count pause
5x60/132
5x60/132
5x100/220
3x120/265 @8
3x130/287 @8
3x130/287 @8.5
3x130/287 @8.5
3x130/287 @9
(17mins for work sets)


Deficit Deadlift: Triples @8 without belt, 2.5cm/1in deficit
5x60/132
3x100/220
140/309
3x180/397 @8
3x180/397 @8
3x180/397 @8
3x180/397 @8
3x180/397 @8.5
(16mins for work sets)


Meadows Row:
8xBar+20/44
8xBar+40/88
8xBar+40/88
8xBar+40/88


3x8 of some reverse band flyes, 3x10 of barbell Russian twist, foam rolling and stretching.


Workout time: 83mins

[MakeGoBoom]

what are you trying to change with your pull mechanics?

[ktj4l]

what are you trying to change with your pull mechanics?

Lat involvement. Before I would kind of do the "lats in the back pocket" thing, which does create tightness but "lats in the front pocket" is a better cue for me because I'm able to get my torso more upright in the starting position this way. I also watched some interesting Richard Hawthorne videos where he says he prioritizes core tightness over lat tightness. So he essentially doesn't worry about his lats at the top, gets his core as tight as possible with bracing at the top, then gets lats and everything else tight at the bottom. However, he just keeps his upper back neutral and his arms relaxed (which kind of opposes a lot of other thoughts on the topic).

Right now is just a good time to mess around with it and see what works best for me. I'll probably get back to singles though, because it's a setup thing mainly that I want to correct.

[ktj4l]

8/11/2014 (weights in kg/lbs)

Squat: 4s @8-9 without belt, 5% fatigue
5x60/132
5x60/132
5x100/220
4x130/287 @8
4x140/309 @8
4x150/331 @8.5
4x155/342 @9
4x147.5/325 @9
(17mins for work sets)


Bench: 5s @8-9, 1 count pause, 5% fatigue
5x60/132
5x100/220
5x120/265 @8
5x130/287 @8.5
5x135/298 @9
5x127.5/281 @9
(13mins for work sets)


CGBP: 7s @9, 5% fatigue
7x100/220 @8.5
7x110/243 @9
7x105/231 @9
(9mins)


3x10 band face pulls, foam rolling and stretching.


Workout time: 77mins

[Juicemw]

Strong Day Kraut. Whats next on the chopping block you sandbagger? :P

[ktj4l]

Strong Day Kraut. Whats next on the chopping block you sandbagger? :P

Just gonna try to ramp up overall volume over the next few weeks, then raise the intensity again and belt up.

[Jasonk282]

Seriously...when you gonna start lifting...LOL

[ktj4l]

Seriously...when you gonna start lifting...LOL

One day, I will gather the courage to even lift.

[ktj4l]

8/12/2014 (weights in kg/lbs)

Deficit Deadlift: Singles @8 without belt, 2.5cm/1in deficit, 5% fatigue
60/132 x3
100/220 x2
140/309
180/397 @8 x2
185/408 @8
190/419 @8
195/430 @8
200/441 @8
200/441 @8
200/441 @8.5
190/419 @8
190/419 @8.5
(19mins for work sets)


Sumo Deadlift: Triples @8 without belt
3x180/397 @8
3x180/397 @8
3x180/397 @8.5
(6mins)


OHP: 4s @8-9, 5% fatigue
5x40/88
5x60/132
4x80/176 @8
4x90/198 @9
4x85/187 @8.5
4x85/187 @9
(11mins for work sets)


3x10 chins, 3x8 Y-raise, 3x10 band leg curls, foam rolling and stretching.


Workout time: 78mins

[Jasonk282]

deficits are done conventional?

[ktj4l]

deficits are done conventional?

Yeah, my primary pull is still conventional. I like sumos to challenge my hip mobility and balance a few things out that don't get hit as hard with conventional though.

[Jasonk282]

Yeah, my primary pull is still conventional. I like sumos to challenge my hip mobility and balance a few things out that don't get hit as hard with conventional though.

Ok. Strong pulls for sure. especially 4 plates from a deficit.

[ktj4l]

Ok. Strong pulls for sure. especially 4 plates from a deficit.

Thanks man. The bar moved pretty well today.

[Jakeylee]

Deficits @8.5 max seems pretty easy brah. Time to up the weight I reckon.

[ktj4l]

Deficits @8.5 max seems pretty easy brah. Time to up the weight I reckon.

In a word: No. I will make some training changes in coming weeks, but it won't involve lifting heavier.

[Juicemw]

haha in a word.."no".

Solid sessions here Kraut.

[Jasonk282]

Deficits @8.5 max seems pretty easy brah. Time to up the weight I reckon.

An RPE of 8.5 is hardly easy

[meimonsta]

I am really intrigued by this concept of putting your lats in different pockets. It makes sense though.

You have the most epic building phases. It works well for you it seems.

[ktj4l]

haha in a word.."no".

Solid sessions here Kraut.

Thanks.

An RPE of 8.5 is hardly easy

Two reps in the tank. I'll hover around this for a while here as I make training changes and try to build strength. It has been a poor habit of mine to test what I can do too often in the past instead of just developing strength submaximally, but I've gotten better at not doing that recently and it has paid off.

I am really intrigued by this concept of putting your lats in different pockets. It makes sense though.

You have the most epic building phases. It works well for you it seems.

The lats thing can be debated. You have to figure out what works for you in my opinion.

I'll be ramping up the frequency again over the next few weeks. That should be fun. I'm aiming for training 6-7 times per week over the next few months, but it will be a little more structured than my previous approach at it.

[Jasonk282]

Two reps in the tank. I'll hover around this for a while here as I make training changes and try to build strength. It has been a poor habit of mine to test what I can do too often in the past instead of just developing strength submaximally, but I've gotten better at not doing that recently and it has paid off.

Yeah, why is why I said it's hardly easy. Submaximal training can be very effective, it's pretty much what 5/3/1 is based off of considering that 95% of 90% of your max is really only 85% of your actual max.

[ktj4l]

8/14/2014 (weights in kg/lbs)

Squat: Doubles @8 without belt
5x60/132
5x100/220
2x140/309 @8
2x150/331 @8
2x155/342 @8
2x155/342 @8
2x160/353 @8


CGBP: 6s @8
5x60/132
6x100/220 @8
6x110/243 @8
6x115/254 @8


3x8 of band external rotation, stretching and foam rolling.

[ktj4l]

Yeah, why is why I said it's hardly easy. Submaximal training can be very effective, it's pretty much what 5/3/1 is based off of considering that 95% of 90% of your max is really only 85% of your actual max.

Yeah, we'll see how my new approach goes and then I can always make changes again. I like messing around with training variables.

[iron619]

Yeah, we'll see how my new approach goes and then I can always make changes again. I like messing around with training variables.

I like how you are open to trying various training methods, gathering what works and doesn't work, then mixing it all up to customize your training...makes it fun, 'eh?

For your deficit deads, are you comfortable at keeping it at just 1", or do you vary this deficit?

[ktj4l]

I like how you are open to trying various training methods, gathering what works and doesn't work, then mixing it all up to customize your training...makes it fun, 'eh?

Definitely, man. I enjoy that aspect of training a lot.

For your deficit deads, are you comfortable at keeping it at just 1", or do you vary this deficit?

I'll probably vary it, but I likely won't go beyond 3-4" on it. 4" is even pushing it I'd say considering my height. I like more of a deficit on the SLDLs because I mainly use those for weighted stretching and to put the upper back in a less than ideal position at relatively light weights.