Crazy Kraut's Lifting Log

[iron619]

Looking at the workouts from the past couple weeks, I really like your training program and the variety you included this time around. For instance, I don't recall you doing much of wide grip benching or SGDL.

I'm jealous at the fact you aren't programming any high rep squats or deadlifts, unlike how my program prescription is written!

I see you are still throwing in the extra wide squats...have you felt or seen any benefit from this yet?

[ktj4l]

Looking at the workouts from the past couple weeks, I really like your training program and the variety you included this time around. For instance, I don't recall you doing much of wide grip benching or SGDL.

I'm jealous at the fact you aren't programming any high rep squats or deadlifts, unlike how my program prescription is written!

I see you are still throwing in the extra wide squats...have you felt or seen any benefit from this yet?

I've included more variety for this part of my training. I'm going to experiment with keeping it a little more general during volume blocks and more specific during intensity blocks.

I rarely go over 8 reps on squats and deadlift. I'll stick to singles on conventional deadlift. I don't think the movement is the same after the first rep. That doesn't matter so much with sumo and SGDL for me (because they aren't my primary deadlift), so I'll keep doing those for reps if I see a benefit after this training cycle. Reps on those won't exceed 10 reps ever either most likely though.

And the extra wide squats really help my hip mobility, which is why they're in this part of the program.

[ktj4l]

Last two training sessions are below. On Saturday, my cousin got married... so I didn't train on Sunday. This weekend, I've got a bachelor party to attend, which means 14 hours of driving. Next weekend, I'll be moving into my new place, so I've got some things to prepare before then as well. Training won't be a top priority again until mid-August I assume.


7/17/15 Volume Block 1, Week 4, Day 2

Deadlift: 1@8 with belt, 210kg cap, 5%
100/220 (3 singles)
140/309 (2 singles)
160/353
180/397 with belt @7.5
190/419 with belt @8
200/441 with belt @8
205/452 with belt @8
210/463 with belt @8
210/463 with belt @8
210/463 with belt @8.5

5% drop...
200/441 with belt @8
200/441 with belt @8


OHP: 3@8, 5%
5x40/88
60/132
3x70/154 @7.5
3x85/187 @8
3x95/209 @8.5

5% drop...
3x90/198 @8.5


Extra Wide Squat:
3x8x60/132


Lateral Raise:
3x10x5/11



7/20/15 Volume Block 1, Week 4, Day 3

Wide Bench: 1ct pause, 2@8, 5%
5x60/132
3x80/176
3x100/220
2x120/265 @7.5
2x125/276 @8
2x130/287 @8
2x140/309 @9

5% drop. I dropped more because the 140/309 set felt like an @9.
2x130/287 @8
2x130/287 @8
2x130/287 @8.5


Regular Bench: 5@8
5x100/220 @8
5x110/243 @8
5x120/265 @8.5


CGBP: 8@8
8x100/220 @8
8x100/220 @9


Some band pull aparts, foam rolling and stretching.

[ktj4l]

Got the keys for the new place yesterday, so we hit up IKEA for a bit of furniture, started doing some flooring in the apartment, and putting furniture together. It was very hot -- 37°C / 99°F -- and A/C isn't common in German homes... so needless to say the day was spent sweating.

The real move is on August 1st, so that will be another day of "GPP".

Tomorrow, I'm going to Area 47 -- http://www.area47.at/en -- for my sister's fiance's bachelor party weekend. So no workouts until next week, but here is one from Tuesday...


7/21/15 Volume Block 1, Week 4, Day 4

Front Squat: 1@8, 5%
3x60/132
3x80/176
100/220
110/243 @7.5
120/265 @8
125/276 @8
130/287 @8
135/298 @8.5

5% drop...
127.5/281 @8
127.5/281 @8.5


Sumo DL: 5@9 beltless
5x100/220
3x140/309
160/353
5x170/375 @8
5x180/397 @8.5
5x190/419 @9


SGDL: 7@8
7x120/265 @8
7x130/287 @8
7x130/287 @8.5

[Anthony21]

Congrats on the new place Sacha. How is life with you and your GF?

Solid training as always from you man.

[iron619]

You got a lot of big events coming up, so it's definitely understandable to put training down on the priority list. As usual, once you get settled in and back on schedule, you will continue to destroy the weights!

Last two workouts looked solid.

That Area 47 looks like a really enjoyable place to visit. Have fun, brother.

[ktj4l]

You got a lot of big events coming up, so it's definitely understandable to put training down on the priority list. As usual, once you get settled in and back on schedule, you will continue to destroy the weights!

Last two workouts looked solid.

That Area 47 looks like a really enjoyable place to visit. Have fun, brother.

Thanks.

Just got back and it was awesome. White water rafting yesterday actually made me a bit sore today, haha.

[ktj4l]

7/29/15 Volume Block 1, Week 5, Day 1

Today was the last day of training in my home gym before I move. Tomorrow I'll be taking it apart and on Saturday we're moving.


Squat: 1@8 followed by 7@8 with a belt
5xBar
5x60/132
3x100/220
140/309 @7.5
160/353 @7.5 with belt
180/397 @8 with belt
7x145/320 @8.5 with belt


Bench: 1 count pause, 1@8 followed by 7@9
5x60/132
3x80/176
100/220
120/265 @7.5
140/309 @8
7x120/265 @9


Wide Bench: 10@8-9
10x100/220 @8
10x100/220 @9


DB Row:
8x45/99
8x45/99

[ktj4l]

I'm finally settled into my new place. The past 10+ days have been quite busy with carrying furniture, getting things in order, etc. so I haven't lifted. Two days ago, I set up the garage gym here and yesterday got a quick session in. It's been quite hot, so I'm going to take it easy until this heat wave passes and then hopefully get a chance to 'go hard in the paint' and work towards some new PRs.

Here is yesterday's session...

8/11/15

Deadlift: 1@8 with belt
4x100/220
140/309
160/353
180/397 @7.5 with belt
190/419 @7.5 with belt
200/441 @8 with belt
205/452 @8 with belt
210/463 @8.5 with belt


OHP: 4@9
5x40/88
5x60/132
4x75/165 @7.5
4x85/187 @8.5
4x90/198 @9


Wide Stance Squat:
8x60/132
8x60/132


Planning to do some benching tonight and I hope to have a chance to go lift at the PL gym on Friday.

[mmorton]

Pics of the dungeon?

[ktj4l]

Pics of the dungeon?

Will take some, but it's just a basic garage with some mats and a rack. Nothing fancy.

8/12/15

Bench: 1ct Pause
5x60/132
80/176
100/220 @7
120/265 @7.5
140/309 @8
4x115/254 @8
4x115/254 @8
4x115/254 @8


Wide Grip Bench:
6x100/220 @8
6x100/220 @8
6x100/220 @8


Hammers Chins:
8
8


Plate Lateral Raise:
10x5/11
10x5/11


Some stretching and foam rolling.