Crazy Kraut's Lifting Log

[meimonsta]

Sardinia! That is so cool. Got any pictures?

Way to get back strong!

[ktj4l]

Sardinia! That is so cool. Got any pictures?

Way to get back strong!

Yeah, I'll have to sort through them in the next couple days.

Gonna run minimum volume (based on Prilipin's Chart) for the next week with a belt, then ramp up the volume a bit for a week or two and try to hit new maxes if everything goes well.

[Anthony21]

Nice looking trip man and breathtaking scenery. Solid lifting as always boss and strong work.

[Jasonk282]

I so wanna go to Greece

[ktj4l]

Nice looking trip man and breathtaking scenery. Solid lifting as always boss and strong work.

Thanks!

I so wanna go to Greece

Me too. It's a good time to go as well. I think things are fairly cheap there right now.

10/14/2014 (weights in kg/lbs)

OHP: Triples @8-9 without belt
5x40/88
5x60/132
3x80/176 @8
3x90/198 @8.5
3x100/220 @9.5 (PR)

Overshot the RPE a little bit, but I'm happy about the PR and especially having been able to do it without a belt.


Sumo DL: Singles @8 without belt
100/220
100/220
140/309
7 singles with 190/419 @8


3x8 of T Raise, foam rolling and stretching.

[Anthony21]

Dang a 220lb OHP for a triple? That Strongman Pressing power

Big time PR homie.

[ktj4l]

Dang a 220lb OHP for a triple? That Strongman Pressing power

Big time PR homie.

I'm definitely extremely happy with it. I don't want to jinx myself, but my left shoulder seems like it's in a decent place again finally.

[Juicemw]

That's a big PR kraut man. Nice work. looks like those months of landmine press and rehab on the shoulder paid off

[ktj4l]

That's a big PR kraut man. Nice work. looks like those months of landmine press and rehab on the shoulder paid off

I think the rehab is bullsh!t for the most part to be honest, but the landmine press is a very valuable movement.

[Juicemw]

I think the rehab is bullsh!t for the most part to be honest, but the landmine press is a very valuable movement.

really? Why do you think that just curious. It seems like it made leaps and bounds for you

[ktj4l]

really? Why do you think that just curious. It seems like it made leaps and bounds for you

I think it's incredibly easy to overdo it on the small muscles you're targeting and the average (p)rehab sh!t people are doing did nothing to fix my shoulder. I mean, I did it for months and months and my shoulder would still suck a bag of dicks once I got heavy on bench or OHP.

It helps if you do it often and for low volume in my experience (like one movement for 3x8 at the end of a workout). My recovery started speeding up when I started pressing more often with less volume per session. I think it's primarily a technique issue that leads to most injuries, so practicing the lifts while paying great attention to detail on technique will improve that situation. Practice them often and your technique will improve, which will make the lift safer.

I agree you should vary some stuff, do rows, pull ups, etc. ... I just don't think you need to spend a ton of time on rehab work, stretching and foam rolling. I've done long periods of doing that and also periods where I just do minimal foam rolling, stretching, and prehab. There is no difference I've noticed aside from the extra stuff adding to overall fatigue, which takes away energy you could be using on what you want to get good at.

[ktj4l]

10/16/2014 (weights in kg/lbs)

Squat: Triples @9 with belt
5x60/132
5x100/220
3x160/353 @8.5
3x180/397 @9


Bench: Triples @9, 1 count pause
5x60/132
5x100/220
3x140/309 @8.5
3x145/320 @9 (Probably a PR)


3x10 chins, 3x8 band pull aparts, foam rolling and stretching.

[ktj4l]

10/19/2014 (weights in kg/lbs)

Squat: Doubles @8-9 with belt
5x60/132
5x100/220
2x160/353 @8 with belt
2x180/397 @8.5 with belt
2x180/397 @9 with belt
2x180/397 @9 with belt

Bench: Doubles @8-9, 1 count pause
5x60/132
5x100/220
2x140/309 @8.5
2x140/309 @8.5
2x140/309 @8.5
2x140/309 @8.5

3x8 of band pull aparts, foam rolling and stretching.

[Jasonk282]

Nice session, added a little more volume than last time.

[ktj4l]

Nice session, added a little more volume than last time.

Yeah, bumping volume up to 'optimal' this training week, then slightly higher some days the training week after that. Finally, I'll max out.

[ktj4l]

10/20/2014 (weights in kg/lbs)

Deadlift: Singles @9 with belt
60/132
100/220
140/309
180/397 @8
200/441 @8 with belt
220/485 @9 with belt
230/507 @9.5 with belt
220/485 @9 with belt
220/485 @9.5 with belt

OHP: 4s @8-9 without belt
5x40/88
5x60/132
4x80/176 @8.5
4x85/187 @8.5
4x85/187 @8.5
4x90/198 @8.5

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

[iron619]

Very impressing military pressing a few sessions back. That triple is strong! I have never done landmine pressing, but when I recover, I will try these out. Is your body completely standing flush/straight against the barbell or do you stand at an angle?

[ktj4l]

Very impressing military pressing a few sessions back. That triple is strong!

Thanks man!

I have never done landmine pressing, but when I recover, I will try these out. Is your body completely standing flush/straight against the barbell or do you stand at an angle?

Straight. I do one arm at a time. You can do them half-kneeling or standing, I would just play around with it at light weight and figure out something that's comfortable for you. It's essentially just a semi-overhead press that puts less demands on the shoulder than a regular OHP. I had no pain at all with it, even when my shoulder flared up every time I tried to do heavy OHP work.

[Anthony21]

I don't know what i'm more impressed with, your pulls or over head press work.

Either way it's one strong workout man. Hope all is going well with you bro.

[ktj4l]

I don't know what i'm more impressed with, your pulls or over head press work.

Either way it's one strong workout man. Hope all is going well with you bro.

Thanks man. Things are going great on my end!

10/22/2014 (weights in kg/lbs)

Squat: Triples @8 with belt
5x60/132
5x100/220
3x160/353 @8 with belt
3x160/353 @8 with belt
3x160/353 @8 with belt
3x160/353 @8 with belt
3x160/353 @8 with belt

Bench: Triples @8, 1 count pause
5x60/132
5x100/220
3x130/287 @8.5
3x130/287 @8.5
3x130/287 @8
3x130/287 @8
3x130/287 @8.5

3x8 lateral raise, foam rolling and stretching.

I didn't feel 100% today (just a bit fatigued), so I hit a bit more volume which felt good. Heavier weight next squat / bench session.

[ktj4l]

10/23/2014 (weights in kg/lbs)

OHP: Singles @9 with belt
5x40/88
5x60/132
90/198 @8 with belt
105/231 @9 with belt
3 fails with 110/243. It went up about halfway, but it just wasn't there today.
100/220 @9
100/220 @9

Deadlift: Singles @8 with belt
100/220
100/220
140/309
180/397 @8 with belt
8 singles using 200/441 @8 with belt

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

[Juicemw]

Jesus 220 OHP?!

the 2 plate dreammm so close

[ktj4l]

Jesus 220 OHP?!

the 2 plate dreammm so close

I got 231 for a double already and a single today. 243 is where I failed. Soon. SOON.

[Juicemw]

I got 231 for a double already and a single today. 243 is where I failed. Soon. SOON.

SOOOOOON. MUAHAHHA.

but srsly, wtf you animal.

[ktj4l]

10/28/2014 (weights in kg/lbs)

Squat: Doubles @9 with belt
5x60/132
5x100/220
2x160/353 @8 with belt
2x180/397 @9 with belt
2x180/397 @9 with belt
2x180/397 @9 with belt
2x180/397 @9 with belt


Bench: Doubles @8-9, 1 count pause
5x60/132
5x100/220
2x140/309 @8.5
2x140/309 @8.5
2x140/309 @8.5
2x140/309 @8.5
2x140/309 @9


3x8 of Y-Raise, foam rolling and stretching.

[Jasonk282]

Strong as usual.

[ktj4l]

10/30/2014 (weights in kg/lbs)

Deadlift: Singles @9 with belt
60/132
100/220
140/309
180/397 @8 with belt
200/441 @8 with belt
220/485 @9 with belt
230/507 @9 with belt
220/485 @9 with belt
220/485 @9 with belt
220/485 @9.5 with belt

My form isn't feeling 100% dialed in with deadlift, so I will need to make changes next cycle. I probably need to pull heavy more often.


OHP: Doubles @9 without belt
5x40/88
5x60/132
2x90/198 @8
2x100/220 @9
2x100/220 @9
2x100/220 @9.5


3x10 of chins, 3x8 T-Raise, foam rolling and stretching.

[iron619]

My form isn't feeling 100% dialed in with deadlift, so I will need to make changes next cycle. I probably need to pull heavy more often.

From my point of view, it already looks like you do lots of heavy singles, doubles, and triples on deadlifts!

[ktj4l]

From my point of view, it already looks like you do lots of heavy singles, doubles, and triples on deadlifts!

I do singles exclusively on deadlift, but I think I need to pull heavy more frequently. I'm not sure the one heavy session a week is enough to see progress.

I haven't really been too focused on lifting recently, which isn't necessarily a bad thing because life is going great outside the gym. I'll just have to ride out the motivational slump as far as lifting goes.

[Jasonk282]

I do singles exclusively on deadlift, but I think I need to pull heavy more frequently. I'm not sure the one heavy session a week is enough to see progress.

I haven't really been too focused on lifting recently, which isn't necessarily a bad thing because life is going great outside the gym. I'll just have to ride out the motivational slump as far as lifting goes.

There's more important things in life that the gym..unless you're sponsored then the gym is very important.

Needless to say, you're still one strong fuking German.