Crazy Kraut's Lifting Log

[ktj4l]

Doing great work. I'm always impressed at how you take the time to work the small things, like doing double ovh to work grip and going beltless while building.

Thanks.

I like band pull aparts good stuff when you throw in the different variations

Yeah, they can be a useful tool.

[iron619]

I have this concern as well, but numerous high level powerlifters seem to be using it to guide their training with decent success. I can always adjust, if it doesn't work out for me. I do have a different chart for deadlift, due to only pulling singles on that movement.

Do you mind elaborating on your deadlift scheme, or referencing the chart you use? I'm always open to learning new strategies. You and I train with fairly different methodologies, yet we are very similar in strength.

[ktj4l]

Do you mind elaborating on your deadlift scheme, or referencing the chart you use? I'm always open to learning new strategies. You and I train with fairly different methodologies, yet we are very similar in strength.

Here is a video about it.


Not everyone will agree with what he's saying, but if singles on deadlift is something you prefer and feel works for you, I think this is a good approach for that.

[ktj4l]

8/28/2014 (weights in kg/lbs)

Squat: 5s@8 without belt
5x60/132
5x100/220
5x130/287 @8
5x140/309 @8
5x150/331 @8.5
5x140/309 @8.5


CGBP: 5s@8
5x60/132
5x100/220
5x110/243 @8
5x120/265 @8
5x120/265 @8.5
5x110/243 @8


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


Happy with the work done, but zombie mode is coming through a little bit.

[Juicemw]

Zombie mode? Starting to focus on the numbers and not the exercise and just going through the motions?

[ktj4l]

Zombie mode? Starting to focus on the numbers and not the exercise and just going through the motions?

Nah, just feeling like a zombie a little bit. It happens whenever I increase frequency. It's pretty normal, I think John Broz is the one that calls it the "dark times". Last time, it went away after 2-3 weeks, I'm hoping for the same this time. The work was fine, I just considered going to take a nap inbetween sets.

[Jasonk282]

Nah, just feeling like a zombie a little bit. It happens whenever I increase frequency. It's pretty normal, I think John Broz is the one that calls it the "dark times". Last time, it went away after 2-3 weeks, I'm hoping for the same this time. The work was fine, I just considered going to take a nap inbetween sets.

Damn...maybe you need a pre workout or something?

[ktj4l]

Damn...maybe you need a pre workout or something?

Nah, I drink coffee. This is just a natural "stop what you're doing" reaction of the body that you can fight within reason. If I had other stress factors in my life, I wouldn't lift 5 days a week and plan to do more than that, but I think I can force it to adapt to this like I have before. I'll probably add a post-workout nap into my regular routine again though and watch nutrition more closely.

[Jasonk282]

Nah, I drink coffee. This is just a natural "stop what you're doing" reaction of the body that you can fight within reason. If I had other stress factors in my life, I wouldn't lift 5 days a week and plan to do more than that, but I think I can force it to adapt to this like I have before. I'll probably add a post-workout nap into my regular routine again though and watch nutrition more closely.

Ah OK. coffee is great!

I know all about the body wanting to quit and pushing through

[ktj4l]

Ah OK. coffee is great!

I know all about the body wanting to quit and pushing through

I'm pretty good at backing off when I need to, otherwise I wouldn't do it. Coffee is great indeed.

[ktj4l]

8/29/2014 (weights in kg/lbs)

Front Squat: Triples @8
3x60/132
3x80/176
100/220
3x120/265 @8
3x120/265 @8
3x125/276 @8.5


Deficit Deadlift: 2.5cm/1in deficit, singles @8-9 without belt
60/132
100/220
140/309
180/397 @8
180/397 @8
190/419 @8
195/430 @8
200/441 @8
205/452 @8.5
205/452 @8.5
205/452 @9
205/452 @9
200/441 @8.5
200/441 @8.5


3x10 chins, 2x10 band face pulls, foam rolling and stretching.

[iron619]

Not too shabby, brother! Liking the simplicity.

[ktj4l]

8/30/2014 (weights in kg/lbs)

OHP: Doubles @8-9 without belt
5x40/88
5x60/132
2x80/176 @8
2x85/187 @8
2x90/198 @8.5
2x95/209 @9
2x90/198 @8.5
2x90/198 @8.5


Deficit SLDL: 7.5cm/3in deficit, 7s @8 without belt
5x60/132
5x100/220
7x110/243 @8
7x110/243 @8
7x120/265 @8


3x10 of seated band leg curl, 3x10 of DB curl, 3x8 of reverse band flyes, foam rolling and stretching.

[ktj4l]

9/1/2014 (weights in kg/lbs)

Squats: 6s @8 without belt
5x60/132
5x100/220
6x130/287 @8
6x140/309 @8
6x140/309 @8


CGBP: 6s @8
5x60/132
5x100/220
6x110/243 @8
6x112.5/248 @8
6x112.5/248 @8


3x10 of band pull aparts, foam rolling and stretching.


I felt great after this workout and it gave me exactly what I wanted tonnage-wise for this week on squats. Got one more workout tomorrow to wrap up this training week. I think I can work with 5 lifting days per week for a while and make improvements before I add another training day each week. I'll likely just go 3 on, 1 off, 2 on, 1 off for a while... then progress to 3 on, 1 off.

Next week I'll hit optimal rep counts (according to Prilepin's chart) and try to push the intensity a little bit on two sessions. After that I'll try to increase intensity a bit beltless and after two weeks of that I'll begin adding in belted work again. This is going a bit far ahead in time, but belted work will progress to more specific work and then hopefully some new PRs.

[Anthony21]

Been absent for a while but back at it man. Always blows my mind the numbers you're putting on consistently man.

Any goals you have to end 2014 and start 2015 out with?

[ktj4l]

Been absent for a while but back at it man. Always blows my mind the numbers you're putting on consistently man.

Any goals you have to end 2014 and start 2015 out with?

Thanks man. I don't set goals like that anymore. Just chasing the next PRs in a programmed way to be honest. I like this style of training and if it gets some results, I'll keep doing this. Sometimes it's tough to hold back during workouts because that "testing" over "building" strength mentality is hard to break.

[Jasonk282]

Thanks man. I don't set goals like that anymore. Just chasing the next PRs in a programmed way to be honest. I like this style of training and if it gets some results, I'll keep doing this. Sometimes it's tough to hold back during workouts because that "testing" over "building" strength mentality is hard to break.

Solid session indeed.

Everyone always wants to see how strong or stronger they have gotten.

[Anthony21]

Thanks man. I don't set goals like that anymore. Just chasing the next PRs in a programmed way to be honest. I like this style of training and if it gets some results, I'll keep doing this. Sometimes it's tough to hold back during workouts because that "testing" over "building" strength mentality is hard to break.

Any plans for a meet? Would be cool to see you on the platform man.

[ktj4l]

Solid session indeed.

Everyone always wants to see how strong or stronger they have gotten.

It is tempting, just not productive after a certain amount of time spent lifting.

Any plans for a meet? Would be cool to see you on the platform man.

Yeah, I think there is one around here in December. It's not a priority for me right now to do a meet, but I'd do one if it was nearby.

[Jasonk282]

It is tempting, just not productive after a certain amount of time spent lifting..

I hear ya. Unless you have plan to compete in powerlifting, just getting stronger for reps over the course of your training is probably a better indicator than doing an all out max every 6-8 weeks.

I think I read somewhere that the majority of the really strong lifters don;t max expect for their competitions.

[Jakeylee]

Good luck with smashing through the PRs.

[ktj4l]

I hear ya. Unless you have plan to compete in powerlifting, just getting stronger for reps over the course of your training is probably a better indicator than doing an all out max every 6-8 weeks.

I think I read somewhere that the majority of the really strong lifters don;t max expect for their competitions.

I don't see a problem with maxing every few weeks and my goal does go in the powerlifting direction for sure. I'm just not so sure it's the most effective way to train for powerlifting all the time to max out on a weekly basis, especially as a natural lifter. It's harder to recover from and maybe hitting lifts at a higher frequency with lower percentages of 1RM for a good portion of training is a better approach. Obviously peaking does involve heavier weights in just about every program I've seen, so I will also include that approach for myself.

Good luck with smashing through the PRs.

Thanks man.

[mmorton]

I agree with your approach

[Anthony21]

It is tempting, just not productive after a certain amount of time spent lifting.

Yeah, I think there is one around here in December. It's not a priority for me right now to do a meet, but I'd do one if it was nearby.

That would be cool if you did that man. Either way you're training is going solid as usual.

[ktj4l]

9/2/2014 (weights in kg/lbs)

Bench: Doubles @8-9, 1 count pause
5x60/132
5x100/220
2x120/265 @8
2x130/287 @8
2x135/298 @8.5
2x140/309 @9
2x140/309 @9
2x140/309 @8.5


Sumo Deadlift: Singles @7 without belt
60/132
100/220
140/309
10 singles with 170/375 @7


DB Row:
5x50/110
5x60/132
7x65/143 (PR)

I felt good and got the tonnage I wanted out of squat, bench and deadlift this training week, so I decided to mess around with some heavier DB rows.


3x10 DB curl, 3x8 Y Raise, foam rolling and stretching.

[meimonsta]

Solid paused benching. Haha rows are so therapeutic. Nice work Kraut!

[ktj4l]

Solid paused benching. Haha rows are so therapeutic. Nice work Kraut!

Yeah, row therapy is legit. Thanks!

[Juicemw]

Nice work Kraut. I'd definitely think it'd be cool to see you in a meet and crush it, but I know like you said its not a real priority right now. :P

[iron619]

If you were to do a meet, what weight class would you compete at?

Although maxing out on a lift week in and week out can be tough to recover from, I believe most lifters can, and will, adapt to this form of training. When I say maxing out, I say anything over 90% of your 1RM, which, to me, is a wide range of weight resistance you can train by. I've been doing it for years and believe it helps maintain my neurological efficiency.

[ktj4l]

Nice work Kraut. I'd definitely think it'd be cool to see you in a meet and crush it, but I know like you said its not a real priority right now. :P

Yeah, we'll see. I'm not too concerned about it.

If you were to do a meet, what weight class would you compete at?

83kg is what I'd shoot for. I'm usually sitting at about 85kg, so that seems feasible for me.

Although maxing out on a lift week in and week out can be tough to recover from, I believe most lifters can, and will, adapt to this form of training. When I say maxing out, I say anything over 90% of your 1RM, which, to me, is a wide range of weight resistance you can train by. I've been doing it for years and believe it helps maintain my neurological efficiency.

It can work for sure, but the question is whether it's needed to do this all the time and if you can make better progress by training with lower percentages for a lot of your training. If you look at the Sheiko templates as an example, most of the work is under 80% I believe until they start peaking for meets. He's also said he doesn't understand why a lot of American PL programs call for such high percentages all the time and that his lifters couldn't do it with success.

The question becomes if you get more positive changes from increasing tonnage over time and performing lifts multiple times each week at lower intensities for most of your training or if you're better off hitting it heavy once a week and less often. I'm not going to say it's one way or the other and I certainly wouldn't tell anyone to train like me at this point, but it's going to be a fun experiment for me to test this out.

The neurological freshness is a good argument of course. Time will tell if doing overall more volume at lower intensities will have a positive carryover once I begin ramping up intensity again to peak.