Crazy Kraut's Lifting Log

[ktj4l]

8/15/2014 (weights in kg/lbs)

Front Squat: Doubles @8
3x60/132
3x60/132
3x80/176
2x100/220 @8
2x110/243 @8
2x120/265 @8
2x130/287 @8
2x130/287 @8
2x130/287 @8.5


Deficit Deadlift: Singles @8 without belt, 2.5cm/1in deficit
3x60/132
100/220
140/309
5 singles with 180/397 @8
5 singles with 190/419 @8

3x10 of chins, 100 pushups, foam rolling and stretching.

I tweaked a muscle in my neck 2-3 days ago while sleeping, which I'm still trying to fix. Lots of stretching and SMR for that.


On workout changes: I'm starting with 5 days per week training to increase frequency from what it was before (4 days per week). This will increase to 6-7 days of training per week. Workouts will consist of two main lifts and minimal assistance work. The main concept I want to try out is daily undulating periodization (DUP). I'll still do volume and intensity blocks with varying specificity. Volume will mainly be controlled using Prilepin's chart (and a modified one for deadlift). There is more that goes into it, but those are the general principles I want to utilize in my training.

[ktj4l]

8/16/2014 (weights in kg/lbs)

OHP: 6s @8
5x40/88
5x60/132
6x70/154 @8
6x80/176 @8
6x80/176 @8.5


Deficit SLDL: 7.5cm/3in deficit, 6s @8 without belt
5x100/220
6x120/265 @8
6x130/287 @8
6x130/287 @8


30 reps of curls and 30 reps of band pull aparts. Also foam rolling and stretching.

[wishiwasdivin]

Mirin them FS man

[ktj4l]

Mirin them FS man

Thanks man.

[iron619]

Since you are using Prilepin's chart as a guideline, are you aiming to hit the optimal number of total reps (as listed), or allowing yourself flexibility to reach within the low & high range of the spectrum, depending on how you feel? I ask because the range allowed for each percentage is pretty wide. Also, you are training with DUP (I used to also). How many set/rep schemes do you have planned before recyling the variations?

[ktj4l]

Since you are using Prilepin's chart as a guideline, are you aiming to hit the optimal number of total reps (as listed), or allowing yourself flexibility to reach within the low & high range of the spectrum, depending on how you feel? I ask because the range allowed for each percentage is pretty wide. Also, you are training with DUP (I used to also). How many set/rep schemes do you have planned before recyling the variations?

Planning to increase volume based on Prilepin's chart from week to week. So minimum volume this week, optimum next week and high the week after that.

Then frequency will increase from 5 sessions per week to 6 and I'll start at low Prilepin volume again, work my way up to high over 3 weeks.

Then intensity will start to ramp up, volume will probably stay at low to optimum. Then a belt will be used, lifts will get more specific and I'll sort of 'peak'.

Rep ranges for the first 6 weeks will be from doubles up to 8 reps per set. Singles for deadlift.

When intensity ramps up, reps per set will be lower. Mostly in the 1-3 range, but also some days up to 5 reps per set. Intensity will mainly be done via RPE, so autoregulation, but I'm also kind of implementing a 'stop' when I hit a certain % of 1RM, especially in the earlier weeks.

It's my first time trying this, so I'll see how it treats me. I know I can deal with the initial agony of increasing frequency because I've done it before.

[iron619]

Planning to increase volume based on Prilepin's chart from week to week. So minimum volume this week, optimum next week and high the week after that.

Then frequency will increase from 5 sessions per week to 6 and I'll start at low Prilepin volume again, work my way up to high over 3 weeks.

Then intensity will start to ramp up, volume will probably stay at low to optimum. Then a belt will be used, lifts will get more specific and I'll sort of 'peak'.

Rep ranges for the first 6 weeks will be from doubles up to 8 reps per set. Singles for deadlift.

When intensity ramps up, reps per set will be lower. Mostly in the 1-3 range, but also some days up to 5 reps per set. Intensity will mainly be done via RPE, so autoregulation, but I'm also kind of implementing a 'stop' when I hit a certain % of 1RM, especially in the earlier weeks.

It's my first time trying this, so I'll see how it treats me. I know I can deal with the initial agony of increasing frequency because I've done it before.

Gotcha, this makes sense and sheds a little more light on your plan for progression.

Considering that Prilepin's chart was designed for olympic lifting (fast exercises), do you think that some variance to the set/rep goal should differ? The main difference is that time under tension on powerlifting exercises is clearly increased, vs the speed of movement of olympic lifts.

[meimonsta]

I like the two main lifts minimal assistance work settup. Keeping it simple. Basically what Boom has me do except it's because I run out of time with the little lifts...oops

[ktj4l]

Gotcha, this makes sense and sheds a little more light on your plan for progression.

Considering that Prilepin's chart was designed for olympic lifting (fast exercises), do you think that some variance to the set/rep goal should differ? The main difference is that time under tension on powerlifting exercises is clearly increased, vs the speed of movement of olympic lifts.

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.

8/18/2014 (weights in kg/lbs)

Squat: 8s @8 without belt
5x60/132
5x100/220
8x120/265 @8
8x130/287 @8

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


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


Everything went extremely smoothly and I feel like I'm not doing enough work, but I guess that's what the beginning of the training cycle should feel like. Things will ramp up and then I'll probably feel like I got hit by a train again soon enough. One more workout tomorrow for this training week.

[Jakeylee]

Seems like a nice easy going day to get you started before the intensity leaves you a crying mess. I look forward to it.

[ktj4l]

Seems like a nice easy going day to get you started before the intensity leaves you a crying mess. I look forward to it.

My body is ready.

[wishiwasdivin]

solid squat work man

[ktj4l]

8/19/2014 (weights in kg/lbs)

Bench: Triples @8, 1 count pause
5x60/132
5x100/220
3x120/265 @8
3x120/265 @8
3x130/287 @8.5
3x130/287 @8


Sumo Deadlift: Singles @7 without belt | 30s rest intervals
3x60/132
100/220
140/309
10 singles @7 with 170/375


DB Row:
10x50/110
10x50/110
10x50/110


2x10 DB curl, 2x10 band face pull, stretching and foam rolling.

[Juicemw]

Nice work Kraut.

[ktj4l]

8/21/2014 (weights in kg/lbs)

Squat: Triples @8 without belt
5x60/132
5x100/220
140/309
3x160/353 @8
3x160/353 @8
3x160/353 @8.5
3x160/353 @8.5


CGBP: Triples @8
5x60/132
5x100/220
3x120/265 @8
3x125/276 @8
3x130/287 @8
3x130/287 @8
3x130/287 @8


Side-Lying External Rotation:
3x8x5/11


Foam rolling and stretching.

I felt great in the gym today after sleeping 10 hours last night. Happy with how everything went.

[Jasonk282]

8/21/2014 (weights in kg/lbs)

Squat: Triples @8 without belt
5x60/132
5x100/220
140/309
3x160/353 @8
3x160/353 @8
3x160/353 @8.5
3x160/353 @8.5


CGBP: Triples @8
5x60/132
5x100/220
3x120/265 @8
3x125/276 @8
3x130/287 @8
3x130/287 @8
3x130/287 @8


Side-Lying External Rotation:
3x8x5/11


Foam rolling and stretching.

I felt great in the gym today after sleeping 10 hours last night. Happy with how everything went.

[ktj4l]

8/22/2014 (weights in kg/lbs)

Front Squat: Singles @8-9 without belt
3x60/132
3x80/176
100/220
120/265 @8
125/276 @8
130/287 @8
135/298 @8.5
140/309 @8.5
140/309 @8.5
140/309 @9
130/287 @8.5


Deficit Deadlift: Singles @8-9 without belt, 2.5cm/1in deficit
60/132
100/220
140/309
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


Chins:
3x10

20 reps of band face pull, foam rolling and stretching.

[Jakeylee]

Big deficit deads krauty.

Fronts are alright I suppose.

[Juicemw]

Haha. Those fronts are nuts man. I remember getting 205 or 210 for like one and feeling like it was so heavy. YOu're just blasting through that ha.

[ktj4l]

Big deficit deads krauty.

Fronts are alright I suppose.

Thanks, just taking what the day gives me. Fronts went up to 90% of my max (which is where I capped it for this session) with two reps left in the tank, so I'm happy with them today.

Haha. Those fronts are nuts man. I remember getting 205 or 210 for like one and feeling like it was so heavy. YOu're just blasting through that ha.

Front squats suck unless you're a front squat freak like Boom.

[wishiwasdivin]

Loving the FS #s man

[ktj4l]

8/23/2014 (weights in kg/lbs)

OHP: 4s @8
5x40/88
5x60/132
4x80/176 @8
4x85/187 @8.5
4x85/187 @8.5
4x85/187 @8


Deficit SLDL: 7.5cm/3in deficit, 4s @8 without belt
5x60/132
5x100/220
4x120/265 @8
4x125/276 @8
4x125/276 @8
4x130/287 @8


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

[ktj4l]

8/25/2014 (weights in kg/lbs)

Squat: 6s@8 without belt
5x60/132
5x100/220
6x120/265 @8
6x130/287 @8
6x140/309 @8


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


3x10 of lateral raise, foam rolling and stretching.

[Jakeylee]

Lightweight baby!

[ktj4l]

Lightweight baby!

I'm always tempted to add more weight, but I do notice the accumulated fatigue from the higher frequency overall and for individual lifts... so I'm probably better off holding back a little most workouts. Frequency will go up another notch after next week with a steady increase of tonnage from week to week, then I'll hit up some higher percentage work and go for PRs.

[ktj4l]

8/26/2014 (weights in kg/lbs)

Bench: Triples @8-9, 1 count pause
5x60/132
5x100/220
3x120/265 @8
3x130/287 @8.5
3x140/309 @9
3x140/309 @9


Sumo Deadlift: Singles @7 without belt
60/132
100/220
140/309
13 singles with 170/375 @7 (Pulled 5 of them with double overhand, so grip strength is improving.)


3x10x50/110 DB row, 3x10x20/44 DB curl over incline bench, 20 reps of band pull aparts, foam rolling and stretching.

[Jasonk282]

8/26/2014 (weights in kg/lbs)

Bench: Triples @8-9, 1 count pause
5x60/132
5x100/220
3x120/265 @8
3x130/287 @8.5
3x140/309 @9
3x140/309 @9


Sumo Deadlift: Singles @7 without belt
60/132
100/220
140/309
13 singles with 170/375 @7 (Pulled 5 of them with double overhand, so grip strength is improving.)


3x10x50/110 DB row, 3x10x20/44 DB curl over incline bench, 20 reps of band pull aparts, foam rolling and stretching.

Nice session. The best way to work your grip, IMO, is to bang out deadlifts and barbell rows of some sort.

[ktj4l]

Nice session. The best way to work your grip, IMO, is to bang out deadlifts and barbell rows of some sort.

Yeah, any heavy pulling will do the trick. It hasn't been a limiting factor for me recently, but it's still nice to see it getting stronger.

[meimonsta]

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.

[wishiwasdivin]

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