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Thread: Crazy Kraut's Lifting Log
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01-24-2013, 08:35 AM #1111
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01-24-2013, 09:48 AM #1112
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01-24-2013, 09:55 AM #1113
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01-24-2013, 04:05 PM #1114
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01-24-2013, 04:26 PM #1115
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
yeah, seconding aussie brother! the kraut is a machine!
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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01-24-2013, 04:27 PM #1116
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01-24-2013, 04:58 PM #1117
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01-24-2013, 05:00 PM #1118
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01-24-2013, 05:34 PM #1119
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01-24-2013, 05:51 PM #1120
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01-24-2013, 06:14 PM #1121
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01-25-2013, 08:12 AM #1122
1/25/13 - Squat - Frequency Template - Cycle 13, Wave 2 (5,5,5)
5/3/1 Back Squat (TM=165kg/364lbs):
WU:
15xBar
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs
WS:
5x123.5kg/272lbs
5x132.5kg/292lbs
5x140kg/309lbs
Front Squat:
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
Neck Flexion (Plate):
20x10kg/22lbs
28x10kg/22lbs
Hypers:
15
15
15
Ab Wheel:
15
15
15
Only doing mobility work, stretching and walking over the weekend. Wave 3 next week and then I'll do 4 days per week of lifting again instead of the high frequency stuff. I will keep a similar setup though, just a bit more assistance work.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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01-25-2013, 08:55 AM #1123
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01-25-2013, 09:05 AM #1124
Not the frequency template. That's 24 workouts per month (rest days taken when you need them). I'm just going back to the regular 5/3/1 setup though. ON/ON/OFF/ON/ON/OFF/OFF. The high frequency stuff is pretty draining and doesn't leave much room for assistance work (or cardio for that matter). I actually overdid the assistance work on some sessions and paid for it (dat zombie feeling). I wanted to try it out, but I don't think it's for me long term. I like having some wiggle room to add stuff here and there. 4 days per week gives me that freedom.
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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01-25-2013, 09:14 AM #1125
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
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01-25-2013, 09:24 AM #1126
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01-25-2013, 09:33 AM #1127
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
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01-25-2013, 09:48 AM #1128
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01-25-2013, 10:00 AM #1129
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01-25-2013, 10:19 AM #1130
I can only recommend trying it. It'll teach you something about yourself. This can be said about most of Wendler's challenges.
Yeah, I'll probably continue to run the 3/5/1 setup for the main lifts with my own template. Lots of front squats. Sumo deadlift will be the new thing I'm going to try on deadlift day as an assistance movement (my adductors need to be strengthened). I want to keep it as basic as possible.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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01-25-2013, 10:26 AM #1131
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01-25-2013, 10:33 AM #1132
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01-25-2013, 10:39 AM #1133
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01-25-2013, 10:48 AM #1134
I have, but coming off the frequency template even 4 days per week won't seem like much I'd imagine. I'll probably give the full body template a try this summer and then do more conditioning work.
Yeah, I can only recommend trying it out. If nothing else, it's a good way to test yourself.
Thanks! They need work.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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01-25-2013, 10:54 AM #1135
- Join Date: Dec 2008
- Location: North Carolina, United States
- Age: 42
- Posts: 9,239
- Rep Power: 39130
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01-25-2013, 09:01 PM #1136
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01-26-2013, 03:36 AM #1137
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01-28-2013, 06:47 AM #1138
1/28/13 - OHP - 5/3/1 Frequency Template - Cycle 13, Wave 3 (5,3,1)
5/3/1 OHP (TM=92.5kg/204lbs):
WU:
10xBar
5x40kg/88lbs
5x50kg/110lbs
2x60kg/132lbs
WS:
5x70kg/154lbs
3x78.5kg/173lbs
1x87.5kg/193lbs
Pullups:
10
10
10
10
10
Standing DB Curls Over Incline Bench:
10x15kg/33lbs
10x17.5kg/39lbs
8x20kg/44lbs
8x22.5kg/50lbs
Neck Flexion (Plates):
10x10kg/22lbs
10x15kg/33lbs
10x20kg/44lbs
10x25kg/55lbs
Face Pulls:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
Warmup included shoulder dislocation, YTI raise, cable external rotation and some of the face pulls. After the workout and throughout the day: Stretching (hips, ankles, squat stretch, pecs/biceps, lats, etc.) and foam rolling. Also cleaned out the garage a little bit today (big trash pickup tomorrow). Furniture is getting easier to carry than it used to be. I knew lifting was good for something!Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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01-28-2013, 06:53 AM #1139
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01-28-2013, 06:59 AM #1140
Haha, it was my own sh!t that I was moving today (for once). Awesome t-shirt! I do get asked to help people move a lot though because I lift. Usually there is beer or food involved, so I don't mind helping out. I'm sure it would be even worse, if I was bigger. I should just start telling them I'm too short to pick up furniture.
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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