Crazy Kraut's Lifting Log

[ktj4l]

11/06/2012 - Deadlift Day - Cycle 9, Wave 3 (5,3,1+)

5/3/1 Deadlift (TM=205kg/452lbs):

WU:
5x80kg/176lbs
5x100kg/220lbs
1x140kg/309lbs

WS:
5x153.5kg/338lbs (belt)
3x175kg/386lbs (belt)
3x195kg/430lbs (belt)

Extremely happy with two extra reps, especially after the OHP fail yesterday. I guess I can keep deadlift moving and should hit a 200kg pull before the end of the year.

Front Squat:
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs

Gotta keep working on these.

BBB RDL:
10x82.5kg/182lbs
10x82.5kg/182lbs
10x82.5kg/182lbs
10x82.5kg/182lbs
10x82.5kg/182lbs

Calf Raise:
20x170kg/375lbs
20x170kg/375lbs
20x170kg/375lbs

Standing Cable Crunch:
15x30kg/66lbs
15x30kg/66lbs
15x30kg/66lbs

Leg Curls:
20x50kg/110lbs
20x50kg/110lbs
20x50kg/110lbs

[Jasonk282]

hhhhhhhhhhhhhhnnnnnnnnnnnnnggggggggghhhhhhhh

[MakeGoBoom]

Maybe. I bet they have a great tolerance for pain, because they get the **** kicked out of them more than the Nazis did, by other countries and their own.

lol, may hap ....

huge pulls man, your back is coming along nicely. front squats will come, in general mine run about 100lbs under my high bar. pretty safe rule as far as i'm concerned for judging their strength

[MakeGoBoom]

oh before i forget .....

[ktj4l]

Thanks, man. Once I'm 100% comfortable with the rack position, the front squats should be fine for more reps and then eventually more weight. It's a work in progress, but what isn't?

[ktj4l]

11/08/2012 - Bench Day - Cycle 9, Wave 3 (5,3,1+)

5/3/1 Bench (TM=152.5kg/336lbs):

WU:
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs

WS:
5x115kg/254lbs
3x130kg/287lbs
2x145kg/320lbs
Probably could've squeezed out two more reps on the final set, but I wanted to leave some in the tank and really want to start focusing on Pendlays more.

Pendlay Rows:
5x80kg/176lbs
5x90kg/198lbs
5x100kg/220lbs
10x80kg/176lbs
10x80kg/176lbs
10x80kg/176lbs

Pullups:
10xBW
10xBW
16xBW

Cable Rows:
30x60kg/132lbs
30x60kg/132lbs

Barbell Curls:
20x30kg/66lbs
20x30kg/66lbs
15x35kg/77lbs

Dips:
40xBW

[ulsak]

Spitze bruderlein!

[bigbird916]

Your bench has me thinking this:


Strong bench and DLs Kraut. Fuark

[ktj4l]

Thanks, gentlemen.

[Anthony21]

I should just quit lifting, there's no point to it anymore


Strong!

[Nexxus]

Stronggg

[ktj4l]

I should just quit lifting, there's no point to it anymore

Strong!

Stronggg

Thanks. Hoping for a good squat workout tomorrow.

[MakeGoBoom]

your bench numbers make me sad in the pants. luckily my back is stronger lol. you still doing strict rows? also whats your pll up scheme: 10,10,amrap? either way man looking strong

[Jasonk282]

Meh...not impressed with the benching ITT...

































not srs. Da Deutch is strong.

[ktj4l]

your bench numbers make me sad in the pants. luckily my back is stronger lol. you still doing strict rows? also whats your pll up scheme: 10,10,amrap? either way man looking strong

Yeah, strict Pendlay rows. Pullups vary. BW chinups or pullups as part of the warmup mostly. Then some additional weighted chins on OHP day usually to balance the pressing. Today, I did a set of pullups toward the end. Wanted to do 15, but did 16. Once I cut back on the Poundstones and lower reps for face pulls on OHP days, I'll do more chins that day again.

[MakeGoBoom]

Yeah, strict Pendlay rows. Pullups vary. BW chinups or pullups as part of the warmup mostly. Then some additional weighted chins on OHP day usually to balance the pressing. Today, I did a set of pullups toward the end. Wanted to do 15, but did 16. Once I cut back on the Poundstones and lower reps for face pulls on OHP days, I'll do more chins that day again.

yeah man that's the way to play it, my 225 is strict but i constantly feel myself wanting to put english on. i used 185 again for the deload and they felt pretty awesome. might settle for like 205 215 for a bit x8 or x10. i think i'm about to drop poundstones and add another iso bi movement. might throw them in every now and then like you were talking about. seems like pretty sound logic. they're fun but i dont really see them being helpful.

[ktj4l]

11/09/2012 - Squat Day - Cycle 9, Wave 3 (5,3,1+)

5/3/1 Squat (TM=175kg/386lbs):

WU:
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs

WS:
5x131kg/289lbs
3x148.5kg/327lbs
2x166kg/366lbs

Happy with that extra rep. May have had one more, but I'm pretty sure form would've suffered so I just racked it. It felt lighter than I expected it to though, that's good. Might still have some room for improvement on squat before I have to reset.

BBB Squat:
10x82.5kg/182lbs
10x82.5kg/182lbs
10x82.5kg/182lbs
10x82.5kg/182lbs
10x82.5kg/182lbs

BB Calf Raise:
15x105kg/231lbs
15x105kg/231lbs
15x105kg/231lbs

Leg Curls:
15x60kg/132lbs
10x65kg/143lbs
10x70kg/154lbs
15x80kg/176lbs
50x40kg/88lbs

Decided to go a little heavier on these today and then did a light final set to get 100 total reps.

Lying Leg Raise:
3x15

[ktj4l]

yeah man that's the way to play it, my 225 is strict but i constantly feel myself wanting to put english on. i used 185 again for the deload and they felt pretty awesome. might settle for like 205 215 for a bit x8 or x10. i think i'm about to drop poundstones and add another iso bi movement. might throw them in every now and then like you were talking about. seems like pretty sound logic. they're fun but i dont really see them being helpful.

Sounds like we have a very similar approach then. F*ck yeah!

[Jasonk282]

As long as you get 1 rep or more there is no need to reset...yet.

[MakeGoBoom]

365x2 is strong bro, especially with the amount of ridiculous volume you do on your squat days. even if you didn't go a gazillion reps after it'd still be strong quite frankly

[ulsak]

hellish figures again, K!

[rb80]

Damn, strong squatting bro! And that 200kg pull is as good as in the bag.

[ktj4l]

365x2 is strong bro, especially with the amount of ridiculous volume you do on your squat days. even if you didn't go a gazillion reps after it'd still be strong quite frankly

Goal for next year is 400lbs.

hellish figures again, K!

Thanks

Damn, strong squatting bro! And that 200kg pull is as good as in the bag.

Going for the 200kg pull next cycle.

[Anthony21]

VERY NICE SQUAT SESSION! 366 is no joke.

[MakeGoBoom]

you'll have it pretty soon bud. i think i put up 3 or 4 at 365 and i have a 400+, errr most of the time at least lol.

[ktj4l]

VERY NICE SQUAT SESSION! 366 is no joke.

Thanks man.

you'll have it pretty soon bud. i think i put up 3 or 4 at 365 and i have a 400+, errr most of the time at least lol.

Good guideline to have. Boring deload is gonna be boring this week.

[MakeGoBoom]

wish there was around around deload besides AS. boring deload makes me want to fight people

[Jasonk282]

wish there was around around deload besides AS. boring deload makes me want to fight people

I hear ya.

[ktj4l]

11/12/2012 - OHP Day - Boring Deload is BORING

5/3/1 OHP (TM=102.5kg/226lbs):

WU:
5x40kg/88lbs
5x50kg/110lbs

WS:
5x61kg/134lbs
5x66kg/146lbs
5x71kg/157lbs

Klokov Press:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs

Chins:
10xBW
10xBW
10xBW
15xBW
15xBW

Face Pulls:
20x40kg/88lbs
20x40kg/88lbs
20x40kg/88lbs

Nice workout. If I'm gonna be honest with myself, I do need the deload weeks at this point in my training, because I'm hitting PRs every cycle right now. Still always a boring week.

[ulsak]

wtf, 61-71 kg at deload..you are a tank on legs..