Crazy Kraut's Lifting Log

[ktj4l]

Decided to start one of these. I've been running 5/3/1 for a few cycles. I did regular BBB, then the BBB 3 month challenge, also the full body version during a cut. Now I'm doing my own variation similar to BBB with some additions to address weaknesses I have found.

About me: Age - 27, Height - 170cm (5'6"), Weight - 85kg (187lbs)

Current training maxes: Squat - 155kg (342lbs), Deadlift - 190kg (418lbs), Bench - 142.5kg (314lbs), Overhead Press - 95kg (209lbs)

Goals: Increase lifts, maintain weight mostly (don't really want to get too much bigger at this point) and relieve stress in the gym.



I just started a new cycle this week, so I'll just list the last two workouts and go from there. All weights will be in kg because I'm a filthy Kraut.

8/6/2012 - Overhead Press Day - Wave 1

Overhead Press 5/3/1 (TM=95):
WU: 10x40, 5x50
WS: 5x71, 5x76, 6x81

Weighted Chinups:
4xBW+27.5kg, 11xBW+15, 12xBW+5

DB Shoulder Press:
5x10x20

Curls:
3x8x32.5

Cable Rope Face Pulls:
3x8x30

Tricep Cable Pushdowns:
3x10x50



8/7/2012 - Deadlift Day - Wave 1

Deadlift 5/31 (TM=190):
WU: 5x60, 5x100, 1x120
WS: 5x142.5, 5x152.5, 5x161

Front Squat:
5x6x60

Calf Raise:
3x20x160

Leg Curls:
3x10x45

[Fizl]

In. Strong bench, press, squat(stronger than me anyway). I was looking for your log too, lol. You've got a bit of weight on me, but that's no excuse. No extra reps on DL day?

[ktj4l]

In. Strong bench, press, squat(stronger than me anyway). I was looking for your log too, lol. You've got a bit of weight on me, but that's no excuse. No extra reps on DL day?

Getting close to needing a reset, so I've been hitting required reps only on Wave 1 (unless I just feel amazing on a specific day). I usually don't push bench press very much beyond required reps at all anymore, because I want to have more energy for squat days (my squat is weak-as-fuark).

Squat is my weakest lift unfortunately. Probably because I never did it until a couple years ago. Same with deadlift.

[Fizl]

Getting close to needing a reset, so I've been hitting required reps only on Wave 1 (unless I just feel amazing on a specific day). I usually don't push bench press very much beyond required reps at all anymore, because I want to have more energy for squat days (my squat is weak-as-fuark).

Squat is my weakest lift unfortunately. Probably because I never did it until a couple years ago. Same with deadlift.

Same here. I always wanted to improve my bench and other upper body lifts, but never my deadlift or squats. I never used any real weight for either up until a year ago. Deadlifts has increased dramatically, but I'm still not confident while squatting. I've done 405 x 3 using a box just above parallel, but never used anything more than 315 for ATG. Have you had any injuries?

[ktj4l]

Have you had any injuries?

Never from lifting. If I notice form break down at all, I terminate the set immediately.

A few injuries from football, but I don't play anymore.

[ktj4l]

8/9/2012 - Bench Day - Wave 1

Bench 5/3/1 (TM=145):
WU: 10x60, 5x80
WS: 5x108.5, 5x116, 8x123.5

Pendlay Row:
5x60,70,75,80,85

Dips:
3x10xBW

Pullups:
3x10xBW

Curls:
3x8x32.5

Face Pulls:
3x8x30

Tricep Pushdowns:
3x10x50

L-Raise:
3x8x10


Notes: Overall a good workout. Squats tomorrow. It's gonna be a hell ride.

[Jasonk282]

In...strong as fcuk Kraut.

[ktj4l]

8/10/2012 - Squat Day - Wave 1

Squat 5/3/1 (TM=160):
WU: 5x60, 5x80, 1x100
WD: 5x120, 5x127.5, 7x136

Romanian Deadlift:
5x6x80

Hang Pull:
3x5x60

Calf Raise:
3x15x100

Notes: Good workout. I wasn't really expecting to get any extra reps on squat today, so I was happy about that. Maybe I can push it to 180kg by the end of the year.

[ktj4l]

In...strong as fcuk Kraut.

Good to have you, brah.

8/13/2012 - Overhead Press Day - Wave 2

Overhead Press 5/3/1 (TM=95):
WU: 10x40, 5x50
WS: 3x76, 3x81, 5x86

Weighted Chinups (Done RPT style.):
WU: 2x10xBW (Did these between the OHP sets.)
WS: 6xBW+27.5, 12xBW+15, 13xBW+5

DB Shoulder Press:
5x10x20

Curls:
3x9x32.5

Face Pulls:
3x9x30

Tricep Pushdown:
3x8x55

Notes: Slowly noticing the lack of calories because I'm easing into a cut right now, gonna deload after this cycle for sure.

[ktj4l]

8/14/2012 - Deadlift Day - Wave 2

Deadlift 5/3/1 (TM=190):
WU: 5x60, 5x100, 1x140
WS: 3x152.5, 3x161, 5x171

Front Squat:
5x7x60

Calf Raise:
3x20x160

Leg Curls:
3x8x50

Notes: Good workout. Last time I did 171 on deadlift, it was a Wave 3 and I got 4 reps, so I'm happy with the extra rep. Getting more used to the clean grip on the front squats, I still have to concentrate on keeping my elbows up and feel a good stretch keeping the bar in the rack position.

[lift4sport]

Looking forward to the log, great lifts. Keep it coming!

[ktj4l]

8/16/2012 - Bench Day - Wave 2

Bench 5/3/1 (TM=145):
WU: 5x60, 5x80
WS: 3x116, 3x123.5, 4x131

Pendlay Row:
5x65,70,75,80,85

Dips:
3x10

Pullups:
5x10

Curls:
3x9x32.5

Face Pulls:
3x9x30

Tricep Pushdown:
3x8x55

L-Raise:
3x9x10

Notes: I was by myself at the gym today, so I didn't push it hard on bench without a spotter. Hopefully that carries over to my squat workout tomorrow, where I would be very happy with 4 reps.

[Anthony21]

What's up bro. Just wanted to stop by and show some support for a fellow brother of the iron and 5/3/1er haha.

Good stuff so far man. Keep it up.

[ktj4l]

What's up bro. Just wanted to stop by and show some support for a fellow brother of the iron and 5/3/1er haha.

Good stuff so far man. Keep it up.

Thanks, will do.

[ktj4l]

8/17/2012 - Squat Day - Wave 2

Squat 5/3/1 (TM=160):
WU: 10x60, 5x80, 1x100
WS: 3x123.5, 3x136, 5x143.5

RDL:
5x7x80

Hang Pull:
3x5x60

BB Standing Calf Raise:
3x15x100

Notes: Good workout. I would've been happy with 3 reps on the final set of squats today, but got 5. I threw 10g of maltodextrin in my pre-workout coffee today, maybe that helped haha. Wave 3 next week and then I'm gonna do a deload this cycle.

[ktj4l]

8/20/2012 - OHP Day - Wave 3

OHP 5/3/1 (TM=95):
WU: 5x40, 5x50, 2x60
WS: 5x71, 3x81, 3x90

Chins:
3x10xBW, 4xBW+30, 9xBW+20, 11xBW+10

DB Shoulder Press:
5x10x20

Curls:
3x10x32.5

Face Pulls:
3x10x30

Tricep Pushdown:
3x9x55

Notes: Good workout, even though it was 96 degrees today and my gym doesn't have A/C. Such is life in Germany, haha. I'm happy with 3 reps. Got the 4th rep halfway up, but it wasn't happening today. Deadlift day tomorrow with 4 plates should be fun. I hope it rains tonight and cools down a bit at least.

[ulsak]

really inspirational. Now I'm actually inclined to jump in to a PHAT-regime, but your ( and Anthony's ) workout logs are really intriguing stuff

[ktj4l]

really inspirational. Now I'm actually inclined to jump in to a PHAT-regime, but your ( and Anthony's ) workout logs are really intriguing stuff

Yeah, I looked into PHAT as well before deciding to go with 5/3/1. I like the setup a little more, but both are great programs in my opinion. Already got some good ideas from Anthony too, glad I started a log and started reading others'. Good luck with whatever program you choose and start a log if you have the time. I'll subscribe for sure.

[netopia]

Nice log man, your a strong dude. Also its in kg
Similar set-up to what I'm running.

[ktj4l]

8/21/2012 - Deadlift Day - Wave 3

Deadlift 5/3/1 (TM=190kg):
WU: 5x60kg, 5x100kg, 1x120kg
WS: 5x142.5kg, 3x161kg, 2x181kg

Front Squat:
5x8x60kg

Machine Calf Raise:
3x20x160kg

Leg Curls:
3x9x50kg

Notes: Not too happy with two reps, but I've never pulled four plates for more than a rep, so I guess I should be content (for now). It was hot with high humidity today, so my grip started slipping. I wish my gym allowed chalk. I might have to find some alternative grip enhancer or use straps. Still working on getting my hook grip to be okay with heavier weights. I can use it for up to 100kg right now. On a positive note: I'm getting more and more comfortable with the front squats (and more specifically the clean grip).

[ktj4l]

Nice log man, your a strong dude. Also its in kg
Similar set-up to what I'm running.

Yeah, it's in kg because I'm a bratwurst-loving, Jew-hunting (notsrs) Kraut. I guess I should start adding that to the log entries.

[netopia]

Yeah, it's in kg because I'm a bratwurst-loving, Jew-hunting (notsrs) Kraut. I guess I should start adding that to the log entries.

That's nice to know haha. Where ya from in Germany, I was in Dusseldorf once for a week, loved it.
For your grip you should try liquid chalk, it leaves no mess so the gym shouldn't mind. I use it for deads, its great stuff.

[ktj4l]

I've only been to Düsseldorf once for a short visit. I live in a small town about an hour out of Frankfurt (20mins to Mannheim, 40mins to Heidelberg, if you've heard of those cities before).

I'll see if I can get by with liquid chalk, hopefully the owner of my gym won't have a heart attack over it. Hopefully it won't be this hot next time I'm doing heavy deads. That's really the only time I have a real issue with my grip.

Thanks for the advice.

[netopia]

I've only been to Düsseldorf once for a short visit. I live in a small town about an hour out of Frankfurt (20mins to Mannheim, 40mins to Heidelberg, if you've heard of those cities before).

I'll see if I can get by with liquid chalk, hopefully the owner of my gym won't have a heart attack over it. Hopefully it won't be this hot next time I'm doing heavy deads. That's really the only time I have a real issue with my grip.

Thanks for the advice.

Ya I've heard of those cities, I'm from Ireland so I'm familiar enough with Europe ha. Ya hopefully it'll be allowed.

[ktj4l]

Ya I've heard of those cities, I'm from Ireland so I'm familiar enough with Europe ha. Ya hopefully it'll be allowed.

Ah, alright. I've never been to Ireland. Heard good things about Dublin and would like to go someday.

[netopia]

Ah, alright. I've never been to Ireland. Heard good things about Dublin and would like to go someday.

Dublins good alright. I prefer Galway, great city.

[ulsak]

Yeah, I looked into PHAT as well before deciding to go with 5/3/1. I like the setup a little more, but both are great programs in my opinion. Already got some good ideas from Anthony too, glad I started a log and started reading others'. Good luck with whatever program you choose and start a log if you have the time. I'll subscribe for sure.

Ok, I have been thinking a lot. I have one and a half week to go with my current work cycle which happens to be Steven Shaws Power Muscle Burn 5-day split. So when I compared it with PHAT I saw similarities, which isn't a bad thing itself, Shaws split and PHAT are really good regimes, but I want to do something different and Anthonys and your workout logs are, as said before, inspirational. ( yes, I'm a gullible person ) So I decided to jump on the 5/3/1 -train too. Just one stupid question. I have this obsession of outdoor running and biking which variation of 5/3/1 will suite me best, are there any considerations to do?

[ktj4l]

I have this obsession of outdoor running and biking which variation of 5/3/1 will suite me best, are there any considerations to do?

How extensive is the obsession? How many miles of biking and how many miles of running are we talking? Also what is your main goal (i.e. fat loss, muscle gain, strength gain, etc.) right now? If you can do a 5-day split and make gains with whatever the rest of what you're doing is, then I'm sure you can run the BBB template. That's probably most popular for people looking to gain strength and size simultaneously. If your primary concern is gaining muscle mass, you can always opt for the bodybuilding template.

If the biking and running is a lot, then you could also look into some of the 3-day-per-week, full body templates. You can even lift only twice per week (i.e. Mon: Deadlift and OHP + Assistance; Thur: Squat and Bench + Assistance). When I still played American football (practice 2-3 times per week + a game), I usually only lifted twice per week and still made decent progress on my lifts. Obviously muscle mass gains won't be optimal with a ton of cardio, but I wouldn't cut out an activity I enjoy a lot just because I also want to gain muscle. I think most sports short of marathon running or power walking 50km can be done while still maintaining some muscle mass.

[Nexxus]

subbed, looking to see how others are doing on their 5/3/1

[ulsak]

Ok, my current outdoor running session are currently (appr.)
day 1. 2,5-3 km fast intervals- gymsession 1-1,5 hr - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 2. 4-7 km steady pace - gymsession 1-1,5 hr - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 3. 4 km fast intervals (threadmill) - gymsession 1-1,5 hr - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 4. 4-7 km steady pace - gymsession 1-1,5 hr - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 5. 2,5-3 km fast intervals - gymsession 1-1,5 hr - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 6 restday
day 7 4-7 km steady pace - gymsession 1-1,5 hr

and I plan to change a bit ( however, the biking sessions are mandatory, I refuse to take car or bus to work.)

day 1. 20 min easy joggin- gymsession 5/3/1 - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 2.20 min easy joggin - gymsession 5/3/1r - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 3. 7 -10 km running session with an interval session involved, few core excerises - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 4.20 min easy joggin - gymsession 5/3/1r - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 5. 20 min easy joggin - gymsession 5/3/1r - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 6 restday
day 7 swimming 500 - 1000 m

Not too busy scheme?