Crazy Kraut's Lifting Log

[ktj4l]

Damn bro my thumbs hurt just reading those pulls.

Great looking workout man and glad to hear sumo pulls are coming around for you.

Haha, my thumbs don't hurt too much today. I taped them fairly thick. Thanks man.

[Jasonk282]

nice pulling of the sumo

[MakeGoBoom]

Yeah, I do very little assistance work, so I at least try to do variations of the main compounds. Wade has all your lifts moving, so no issues there.

Thank you very much, Mei. More squatting tomorrow most likely.

haha yeah, hence why you don't see me bish about much. except when i fcuk something up being an idiot

[ktj4l]

04/11/2014 (weights in kg/lbs)

Squat:
3x60/132
80/176
100/220
120/265
140/309
160/353 @8, belt
170/375 @8, belt
175/386 @8, belt
180/397 @8.5, belt
8x140/309 @9
(21mins for work sets)


Bench:
60/132
80/176
100/220
120/265 @8
140/309 @8.5
145/320 @9
2x125/276 @8.5
2x125/276 @9
2x125/276 @9
(18mins for work sets)


Incline Bench Supported DB Row:
4x10x35/77


Side Lying DB External Rotation:
4x10x5/11


100 reps of band pull aparts, foam rolling, stretching and mobility work.


Workout time: 133mins

[meimonsta]

Pretty amazing with all the squatting you're doing! Impressive bench numbers. Is this the daily max you were speaking of?

[Jasonk282]

Begged fir not doing 4 plates



Inb4 180kg is 4 plates.

[ktj4l]

Pretty amazing with all the squatting you're doing! Impressive bench numbers. Is this the daily max you were speaking of?

Thanks, Mei. This is the daily max. Taking a rest day tomorrow I think.

[ktj4l]

Begged fir not doing 4 plates



Inb4 180kg is 4 plates.

It sure is.

[MakeGoBoom]

It sure is.

commie plates don't count

strong showing as always man. 8x309 after racking up 400... niiiice

[mmorton]

Benching like me dude. I fin like it

[iron619]

Nice squatting dude.

Regarding your daily maxes--is there a minimum percentage you must do that will constitute a single rep as a daily max, or does it all strictly go by feel? I imagine this daily max fluctuates, depending on the various daily factors. Because of this, does this mean you wouldn't mind not hitting a certain number even though you hit it last week?

[ktj4l]

commie plates don't count

They do not.

strong showing as always man. 8x309 after racking up 400... niiiice

Yeah, I was pretty gassed after the 8 rep set, but I think it's a PR for beltless squatting.

Benching like me dude. I fin like it

Thanks, Matt. I think you probably have me beat on bench right now judging by your latest work.

Nice squatting dude.

Regarding your daily maxes--is there a minimum percentage you must do that will constitute a single rep as a daily max, or does it all strictly go by feel? I imagine this daily max fluctuates, depending on the various daily factors. Because of this, does this mean you wouldn't mind not hitting a certain number even though you hit it last week?

It goes completely by feel. I just take what the day gives me and I'm not upset if one training session doesn't go smoothly. Usually I warm up (foam rolling, stretching and mobility drills) for 20-30mins, then start my first lift.

Depending on how I feel at that point, I decide what to do. My options are always:
a) Push for new PR.
b) Keep going until I hit a weight that moves well enough that I could get at least another rep or two.
c) Stop. This hasn't happened yet.

Some days I just know I shouldn't be lifting, so I warm up and do more mobility work, stretching, and foam rolling than I would do if I was lifting.

[ktj4l]

04/13/2014 (weights in kg/lbs)

Squat: Singles to @9 followed by triples at 80% of heaviest single
3x60/132
80/176
100/220
120/265
140/309
170/375 @8, belt
180/397 @8, belt
190/419 @9, belt
3x150/331 @8, belt
3x150/331 @8, belt
(20mins for work sets)

Squats from today:



Standing One Arm Landmine Press:
5xBar+20/44
5xBar+40/88
3xBar+45/99
6xBar+45/99


Meadows Row:
10xBar+20/44
5xBar+40/88
10xBar+45/99, straps
10xBar+50/110, straps


Extra Wide Stance Squat: 2 count pause
3x4x60/132


DB Curl:
3x10x20/44


Side Lateral Raise:
3x10x5/11


50 reps of band pull aparts, some band leg curls, foam rolling, mobility work and stretching.


Workout time: 114mins

[Jasonk282]

nice session. strong squats are strong

[meimonsta]

I'm beginning to think I'm the only one who makes horrendous faces while squatting. Everyone else looks so calm and collected, hmph!

[Anthony21]

Interesting to see you doing your back work on your squat day.

Real nice singles man. I'll check out the video when I get home.

[ktj4l]

nice session. strong squats are strong

Thanks, J.

I'm beginning to think I'm the only one who makes horrendous faces while squatting. Everyone else looks so calm and collected, hmph!

Whatever gets the weight moving.

Interesting to see you doing your back work on your squat day.

Real nice singles man. I'll check out the video when I get home.

Almost every day is squat day for me now. I also train my back in some way most days.

[Anthony21]

Thanks, J.

Whatever gets the weight moving.

Almost every day is squat day for me now. I also train my back in some way most days.

Nothing wrong in killing your back as it pays off in all three of the big lifts.

I've been really loving tbar rows since starting them. I got my land mine attachment in yesterday so can't wait to do some tomorrow.

[MakeGoBoom]

Almost every day is squat day for me now. I also train my back in some way most days.

as it should be.


top set looked the same as the the back off reps. not sure if i should be impressed or disappointed

[ktj4l]

as it should be.


top set looked the same as the the back off reps. not sure if i should be impressed or disappointed

Haha, it definitely felt a lot lighter.

[ulsak]

as it should be.


top set looked the same as the the back off reps. not sure if i should be impressed or disappointed

a machinery treats the weights with equal performance. I'm also impressed..

[mmorton]

nice looking squatz

[ktj4l]

a machinery treats the weights with equal performance. I'm also impressed..

Thanks, Mr. U

nice looking squatz

Appreciate it, Matt.


04/14/2014 (weights in kg/lbs)

Today was one of those sh!tty workouts. I have some pain in my left shoulder down to my elbow. I'll play around with my grip on squats and see if that helps. I did tweak my elbow yesterday when I went to re-rack after one of the sets and almost missed the hooks. We'll see how it feels tomorrow.

There are these gorilla quests on Fitocracy, so I decided to do one of those. It's basically squatting, benching and deadlifting certain weights for 3 reps in the same workout.

Paused Squat: Singles to @8 paused for 1 count followed by triples with the first rep paused. Everything beltless.
3x60/132
80/176
100/220
120/265
140/309
160/353 @8.5, beltless, paused
160/353 @9, beltless, paused
3x145/320 @8, beltless, first rep paused
3x145/320 @8.5, beltless, first rep paused


Bench: Paused singles to @8 followed by triples.
3x60/132
80/176
100/220
120/265 @8
125/276 @8.5
3x105/231 @8
3x105/231 @8
3x105/231 @8

I played around with how I grip the bar and it felt alright. If I continue to have shoulder issues, I'll probably get a swiss bar pretty soon.


Deadlift: Beltless singles and that triple to get the gorilla quest.
60/132
80/176
100/220
140/309
180/397 @8, no belt, mixed grip
3x185/408 @8.5, no belt, mixed grip
200/441 @9, no belt, mixed grip


Foam rolling, stretching and mobility work as usual.


Workout time: 2 hours

[Anthony21]

Well damn man that's a pretty crazy workout.

I remember seeing some of those fitocracy challenges.

I looked at them and said to myself "yeah fukc that" haha

[ktj4l]

Well damn man that's a pretty crazy workout.

I remember seeing some of those fitocracy challenges.

I looked at them and said to myself "yeah fukc that" haha

Yeah, me too for the most part. The only ones that looked cool were the gorilla quests.

[MakeGoBoom]

thoughts on paused squats eventually slowly your speed on conventional?

[ktj4l]

thoughts on paused squats eventually slowly your speed on conventional?

I don't think so. Maybe if you only train pause squats and don't try to explode out of the hole after the pause. Otherwise being more stable in the bottom should actually help you be more explosive, because you're training the muscles that make you stable in the bottom and shoot you out of the hole in absence of the stretch reflex.

You could argue that you're not training the stretch reflex, but in my opinion that would require that you only do pause squats for long periods of time. I'm not sure anyone would willingly do that... pause squats are f#cking brutal.

I can't really argue based on long term experience though, because I haven't done pause squats for a very long time at all. I do think they have helped my squat and I'll continue to utilize them.

[MakeGoBoom]

Just curious on you opinion as I value it. Of seems to me most people don't explode out of the hope and in started noticing a decrease in their speed. Wanted to bounce it off you.

[ktj4l]

Just curious on you opinion as I value it. Of seems to me most people don't explode out of the hope and in started noticing a decrease in their speed. Wanted to bounce it off you.

It's definitely something to consider, I just haven't noticed it myself. As with most training methods, there are people who advocate the use of pause squats, people who think they're dangerous and you should never do them... and people who don't care either way. I'm willing to listen to, and read into, a variety of thoughts on just about every training concept and alter my own training accordingly from things I learn via more experienced lifters and also from my own training.

If you have any specific things you came across, I'd love to watch or read them.


04/15/2014 (weights in kg/lbs)

Front Squat: Singles to @9 followed by doubles at 80% of heaviest single
3x60/132
80/176
100/220
120/265 @8
130/287 @8.5
140/309 @9
145/320 @9.5
2x115/254 @8
2x115/254 @8.5
2x115/254 @9
(23mins for work sets)


Reverse Grip Bench Press:
10xBar
10xBar
5x60/132
5x60/132
5x80/176
3x100/220
5x60/132
5x60/132

I read an article by John Phung - specifically this one: *****://www.t-nation.com/free_online_article/most_recent/master_the_reversegrip_bench_press - about this movement and how he implemented it to prevent (and heal) shoulder and elbow issues he had from frequently benching with a pronated grip. I'll give it a fair shot. So far the movement is awkward and new to me (to say the least), but being forced to lower the weight on bench again might even be a good thing. If that doesn't work, I'll pick up a swiss bar and try that.


DB Row:
10x40/88
10x40/88
10x40/88
10x45/99


Lateral Raise:
3x10x5/11


Seated Band Leg Curl:
3x10


Donkey Calf Raise with Dip Belt:
10x20/44
10x40/88
10x60/132


60 reps of various band work, foam rolling, stretching and mobility work. The warmup took about 45mins today.


Workout time: 127mins

[Anthony21]

I would think it's awkward unracking a bench from a supinated grip position no?

Nice front squat singles. I got a chance to check your squat vid and 2 things.

1.) Squatting to Metallica is always awesome and an increase in strength automatic

2.) You made those squats look strong and easy