Crazy Kraut's Lifting Log

[ktj4l]

I would think it's awkward unracking a bench from a supinated grip position no?

Unracking isn't really too awkward. The bar path is a good bit different though. I could see it taking stress away from the shoulders and placing more of it on the triceps. I'll give it a fair shot.

Nice front squat singles. I got a chance to check your squat vid and 2 things.

1.) Squatting to Metallica is always awesome and an increase in strength automatic

2.) You made those squats look strong and easy

Thanks man. Metallica is great for lifting. The new Austrian Death Machine album is pretty badass too.

[MakeGoBoom]

i've done reverse grip before. it definitely adds to the chest emphasis. strong work today

[ktj4l]

i've done reverse grip before. it definitely adds to the chest emphasis. strong work today

How long did it take you to get used to it?

[meimonsta]

Solid squatting as always. Brave move benching palms back...I'd be the first one to drop that chit on my face

[ktj4l]

Solid squatting as always. Brave move benching palms back...I'd be the first one to drop that chit on my face

Haha, I bench in my power rack, so that's not an issue.

Here is a video of John Phung (who wrote that reverse grip bench press article) benching 350 for reps with reverse grip. I think he weighs around 200lbs.


(He's crazy doing that outside of a rack with one spotter.)

[HARRYBEAST]

Subbing back

[MakeGoBoom]

How long did it take you to get used to it?

about 3 sessions. i never used it to throw weight though, just to get my volume work

[ktj4l]

Subbing back

Appreciate it, big man.

about 3 sessions. i never used it to throw weight though, just to get my volume work

Cool, three sessions would be nice. I'll probably run it exclusively for a few weeks, see what happens with the shoulder. Once my upper body mobility is fully where I want it to be, I'll transition back to regular benching and maybe continue to utilize reverse grip for warm up and back off work. I'll end up getting the swiss bar at some point anyhow to have that as a variation too. As long as I can press pain free in some form, I'll be happy.

[iron619]

When you did your reverse grip bench press, did you try to keep your elbows tucked closely to your side, or did you leave it out at a 45* degree angle? I used to do reverse grip bench press fairly often--was a fun alternative or me. Only thing is, once you start doing heavy weights, you need a lift-off. Bar path is definitely awkward at first, and your wrists should quickly adapt.

[Anthony21]

Man that reverse grip doesn't look good. Maybe it's one of those movements you have to try before you knock it.

[ktj4l]

When you did your reverse grip bench press, did you try to keep your elbows tucked closely to your side, or did you leave it out at a 45* degree angle? I used to do reverse grip bench press fairly often--was a fun alternative or me. Only thing is, once you start doing heavy weights, you need a lift-off. Bar path is definitely awkward at first, and your wrists should quickly adapt.

I tucked my elbows more I'd say. I actually figured the lift off would be less relevant considering you unrack the bar closer to your chest than on regular bench press.

Man that reverse grip doesn't look good. Maybe it's one of those movements you have to try before you knock it.

It feels different, but that doesn't have to be a bad thing. If it takes extra pressure off my shoulders while I continue to improve mobility and work on imbalances, that'd be great. I did floor press when I was dealing with this before, but reverse grip would at least be a full ROM press on a bench.

I ordered a small medicine ball that came in the mail yesterday. Feels pretty damn good for SMR on chest for example.

[ktj4l]

04/17/2014 (weights in kg/lbs format)

Deadlift: Singles to @10 with belt followed by triples at 70% of heaviest pull
60/132
80/176
100/220
120/265
140/309
160/353
180/397 @8, mixed grip, belt
210/463 @8.5, mixed grip, belt
230/507 @9.5, mixed grip, belt
235/518 (New PR) @10, mixed grip, belt
3x165/364 @8, double overhand
3x165/364 @8.5, first two reps double overhand then switched to mixed grip
3x165/364 @8.5, mixed grip
3x165/364 @9, mixed grip
(28mins for work sets)

Video of deadlift singles:



Reverse Grip Bench Press: More getting used to it.
10xBar
5x60/132
5x80/176
5x80/176
5x80/176
5x80/176


Hammer Curls:
3x10x22.5/50


100 reps of band work (pull aparts and face pulls), 3x10 side lying external rotation, mobility drills, foam rolling and stretching.


Workout time: 112mins

[MakeGoBoom]

outstanding man, relatively smooth for a pr

[ktj4l]

outstanding man, relatively smooth for a pr

Thanks man. It felt heavy-as-f#ck, but I'm glad form breakdown was still somewhat minor on it.

[Anthony21]

HELL YEAH MAN! That is a huge pull and to some Austrian Death Machine as well

Congrats bro.

[ktj4l]

HELL YEAH MAN! That is a huge pull and to some Austrian Death Machine as well

Congrats bro.

Thanks Ant.

[HARRYBEAST]

Solid PR was Solid. Nice work buddy

[FrmrHoss]

Finally subbed.

[meimonsta]

Just wow. That massive pull and how dialed in your form is...nice fukking job!

[FrmrHoss]

Can I also request you post in german so maybe I can remember how to speak it?

Nice pull btw - obviously that one probably gassed you but I would guess you'd be good for 523-528.

[ktj4l]

Solid PR was Solid. Nice work buddy

Thanks man.

Finally subbed.

Great to have you in here.

Just wow. That massive pull and how dialed in your form is...nice fukking job!

Appreciate it, Mei. I'll eat some cake tonight for sure!

Can I also request you post in german so maybe I can remember how to speak it?

Ja, das ist auf jeden Fall machbar, aber dann versteht mich wahrscheinlich sonst keiner.

Nice pull btw - obviously that one probably gassed you but I would guess you'd be good for 523-528.

Yeah, I could probably hit something around that in an all out max attempt, but this was an 11lbs PR so I just took it today and got a little bit of extra volume in after. I'll see if I can get another good squat workout to come my way in the next few days and then go back to beltless work for a few weeks.

[FrmrHoss]

Fair enough. Once upon a time I was barely conversational in German, and have since forgotten a lot of it. My grandparents are both German immigrants and they used to talk to me in German on the phone but much like you here, I can understand most of what they say but end up responding in English so I don't butcher the language . And I think that made them start to give up on it.

[iron619]

I tucked my elbows more I'd say. I actually figured the lift off would be less relevant considering you unrack the bar closer to your chest than on regular bench press.

Are you gripping the barbell with a false (thumbless) grip? If yes, this would leave the grip of the barbell open, which is why I mentioned a spotter/lift-off is imperative. Anytime I went over 300 lbs on Reverse Grip Bench, there was always a thought in my head of the barbell rolling off and out of my open grip. I never tried this exercise with a closed grip--had always felt awkward but will try it again.

Great job on that Deadlift PR dude! Rep looked smooth and steady--probably had another 5 lbs in you.

[ktj4l]

Are you gripping the barbell with a false (thumbless) grip? If yes, this would leave the grip of the barbell open, which is why I mentioned a spotter/lift-off is imperative. Anytime I went over 300 lbs on Reverse Grip Bench, there was always a thought in my head of the barbell rolling off and out of my open grip. I never tried this exercise with a closed grip--had always felt awkward but will try it again.

No, it's a closed grip with the hand angled so the bar sits above the forearm to apply force properly. I basically just followed the instructions from John Phung's article about it. I don't think I'd ever bench thumbless. OHP yes, bench no. Maybe if I had hands the size of dinner plates, I'd consider it.

Great job on that Deadlift PR dude! Rep looked smooth and steady--probably had another 5 lbs in you.

Yeah, training frequency is still high, so I called it when bar speed slowed down that much. It's a nice PR, so I know I'm heading in the right direction with my training.


4/18/2014 (weights in kg/lbs)

Mostly just showed my sister's boyfriend how to squat, bench and deadlift today. He mainly plays soccer and does rock climbing, but not a bad effort for his first time doing barbell lifts properly.


Front Squat: Singles to @8 followed by some back off triples
3x60/132
3x60/132
80/176
100/220
120/265 @8
130/287 @8
3x100/220 @8
3x100/220 @8
3x100/220 @8
3x100/220 @8


Parallel Grip Chins:
3x10


Extra Wide Stance Squat: 2ct pause for stretch
3x4x60/132


Foam rolling, stretching, mobility drills and teaching him the main lifts. I'll probably squat and bench tomorrow.

[MakeGoBoom]

not a bad day for working around the 8 level man. explain parallel grip chins. as i think i may be interpreting it wrong

[ktj4l]

not a bad day for working around the 8 level man. explain parallel grip chins. as i think i may be interpreting it wrong

Yeah, speed felt great on that 130 single today.

Parallel grip chins are just like this:


Nothing special. I read an article by Eric Cressey that he takes vertical pulling and direct overhead work out of people's programs for a bit, if they have tight lats. Mine are pretty damn tight. I can still pass his test to go overhead, but I figure reducing volume on that and doing some extra SMR on my lats might improve my shoulder issue. So instead of doing it multiple times per week and with added weight sometimes, I'm gonna take it easy (just body weight) with vertical pulling and try to use more bicep dominant variations (i.e. the parallel grip chins or regular chins). Thoughts on this - as well as all other aspects of my training - are always appreciated.

[MakeGoBoom]

gotcha, i've always just called them neutral grip. train of thought makes sense, make everything stronger

[meimonsta]

gotcha, i've always just called them neutral grip. train of thought makes sense, make everything stronger

Or hammer grip?

Nice of you to show people stuff and get some work in while your at it!

[ktj4l]

gotcha, i've always just called them neutral grip. train of thought makes sense, make everything stronger

Glad you agree.

Or hammer grip?

Nice of you to show people stuff and get some work in while your at it!

Yup, hammer grip is what some people call it as well.

He studied sports management, so he's pretty athletic. He just never really lifted before. He was very receptive to what I was telling him, so it was fun to show him the basic lifts. I also showed him some SMR and stretching that cleared up a bit of neck pain he had.

[ktj4l]

4/19/2014 (weights in kg/lbs format)

Squat: Singles to @8 with belt followed by 8s at 60% of heaviest single without belt
3x60/132
80/176
100/220
120/265
140/309
160/353 @8, belt
170/375 @8, belt
180/397 @8.5, belt
8x110/243 @8
8x110/243 @8
(16mins for work sets)


Reverse Grip Bench: More technique work.
10x60/132
5x80/176
5x80/176
5x80/176
5x80/176


Barbell Drag Curl:
10xBar
3x10x40/88


Ab Wheel:
3x10


External rotations and face pulls with bands. SMR and stretching.


Workout time: 109mins