Crazy Kraut's Lifting Log

[ktj4l]

Well...at least I am not THAT lazy. lol

Hahaha, true true. I'll do hill sprints again soon. I can't say I don't enjoy investing all my energy into lifting though.

[Jasonk282]

Hahaha, true true. I'll do hill sprints again soon. I can't say I don't enjoy investing all my energy into lifting though.

I know dat feeling. I go in every training day with the good intentions of doing cardio, then after I lift I'm like fuk it.

[ktj4l]

I know dat feeling. I go in every training day with the good intentions of doing cardio, then after I lift I'm like fuk it.

I don't even plan cardio. I walk for at least an hour daily, so that's good enough for heart health. When the weather is nice, I'll do hill sprints once or twice a week again... maybe go swimming. I'm not training for a sport anymore so no need for more.

[ktj4l]

3/25/13 - Dead - C16W2(333@3x5%)

Front Squat:
3x60kg/132lbs
3x80kg/176lbs
3x90kg/198lbs
3x90kg/198lbs
3x100kg/220lbs


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

WU:
5x80kg/176lbs
3x100kg/220lbs
1x120kg/265lbs
1x140kg/309lbs

WS:
3x155kg/341lbs
3x165kg/364lbs
3x175kg/386lbs


SGDL:
5x105kg/231lbs
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs


Plank:
90s
60s
60s


Hypers:
18
15
15


Workout time: 66mins (not including warmup, stretching and foam rolling)

[JJRKnights]

3/25/13 - Dead - C16W2(333@3x5%)

Front Squat:
3x60kg/132lbs
3x80kg/176lbs
3x90kg/198lbs
3x90kg/198lbs
3x100kg/220lbs


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

WU:
5x80kg/176lbs
3x100kg/220lbs
1x120kg/265lbs
1x140kg/309lbs

WS:
3x155kg/341lbs
3x165kg/364lbs
3x175kg/386lbs


SGDL:
5x105kg/231lbs
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs
5x100kg/220lbs


Plank:
90s
60s
60s


Hypers:
18
15
15


Workout time: 66mins (not including warmup, stretching and foam rolling)

Nice deads keep it up!

[Juicemw]

Big numbers as always Kruat man. Keep it up!

[ktj4l]

Nice deads keep it up!

Big numbers as always Kruat man. Keep it up!

Thank you, gentlemen. Bench day tomorrow. Should be fun.

[DavoBC]

Dang big numbers!

[Jasonk282]

Sgdl?

[ktj4l]

Dang big numbers!

Thanks!

Sgdl?

Snatch Grip Deadlift

[Jasonk282]

Thanks!

Snatch Grip Deadlift

Ah, never tried them.

[ktj4l]

3/27/13 - Bench - C16W2(555)

5/3/1 Bench (TM=147.5kg/325lbs):

WU:
5x60kg/132lbs
3x80kg/176lbs
1x100kg/220lbs

WS:
5x111kg/245lbs
5x120kg/265lbs
5x125kg/276lbs


Pendlays:
3x60kg/132lbs
3x80kg/176lbs
3x100kg/220lbs
3x110kg/243lbs
3x100kg/220lbs


Chest Supported Row:
10x60kg/132lbs
10x60kg/132lbs
16x60kg/132lbs


EZ Bar Curls:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
21x40kg/88lbs


Neck Flexion (Plate):
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs
25x20kg/44lbs


Face Pull:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs


Workout time: 60mins (not including warmup, foam rolling and stretching)

[ktj4l]

3/28/13 - Squat - C16W2(555)

5/3/1 Back Squat (TM=180kg/397lbs):

WU:
10xBar
5x60kg/132lbs
3x80kg/176lbs
1x100kg/220lbs
1x120kg/265lbs

WS:
5x135kg/298lbs
5x143.5kg/316lbs
5x153.5kg/338lbs


Front Squats:
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
3x100kg/220lbs
(11 sets)

Upping weight and dropping to 5x3 now that I've cracked 10x3.


Calves:
15x220kg/485lbs
10x220kg/485lbs
10x220kg/485lbs
10x220kg/485lbs
10x220kg/485lbs


Weighted Hypers:
15x15kg/33lbs
15x15kg/33lbs
10x15kg/33lbs
10x15kg/33lbs


Workout time: 67mins (55mins was for squats) - not including warmup, stretching and foam rolling


My gym will be closed until Tuesday, so I'm forced to take some extra rest days. I should be pretty damn energized for wave 3!

[Jasonk282]

Nice work out for sure.

Why are you going back to 5x3?

[ktj4l]

Nice work out for sure.

Why are you going back to 5x3?

Increasing intensity, decreasing volume. Then keeping intensity the same and increasing volume again by adding sets from workout to workout. No need to do 10x3 all the time after 5/3/1 back squat and also considering I front squat three times per cycle. It's just going to be the goal to get 10x3 with each weight before I increase it.

[Anthony21]

Volume, volume, VOLUME!!!

Insane leg day.

[ktj4l]

Volume, volume, VOLUME!!!

Insane leg day.

Thanks Ant. I knew I had to take 4 days off from lifting, so I decided to make today count.

[Juicemw]

WALL OF TEXT/VOLUME! Nice work man . So much work.

[Jasonk282]

Increasing intensity, decreasing volume. Then keeping intensity the same and increasing volume again by adding sets from workout to workout. No need to do 10x3 all the time after 5/3/1 back squat and also considering I front squat three times per cycle. It's just going to be the goal to get 10x3 with each weight before I increase it.

Very nice

[Jakeylee]

What weight you upping fronties too? 105kg?

Do you use clean grip as well?

[ktj4l]

WALL OF TEXT/VOLUME! Nice work man . So much work.

Yeah, I can't say I didn't consider stopping front squats a couple times.

Very nice

Glad you approve. I basically just need some extra squatting and feel like the front squat caters more to what I need to improve right now.

What weight you upping fronties too? 105kg?

Do you use clean grip as well?

Yeah, 105kg.

And yes, I use a clean grip. Took some time to get used to, but well worth the effort to get it right.

[ulsak]

Ëntschuldigen sie, I must have unsubbed by fat thumb move on iPhone. I didn't notice it because we have good time together at my and other brothers logs..
Gonna correct that, Meister...

Yeah, But it seems to be monstrous weights moving as usual..

[ktj4l]

Ëntschuldigen sie, I must have unsubbed by fat thumb move on iPhone. I didn't notice it because we have good time together at my and other brothers logs..
Gonna correct that, Meister...

Yeah, But it seems to be monstrous weights moving as usual..

No worries. No weights will be moved until Tuesday. The gym is closed for Easter.

[ulsak]

No worries. No weights will be moved until Tuesday. The gym is closed for Easter.

Have a well deserved rest then!

[MakeGoBoom]

Kraut Von Volume Training ...

Looking good in here brother. I'll try to get some sniper pics of the more attractive nurses for.your sites

[ktj4l]

Kraut Von Volume Training ...

Looking good in here brother. I'll try to get some sniper pics of the more attractive nurses for.your sites

Haha, sounds good!

[rb80]

Dang, mirin your leg day mang, front squats galore at 100kg and 5 x 153 back squat. Beast as usual, happy easter bro.

[Jakeylee]

Yeah, I can't say I didn't consider stopping front squats a couple times.

Glad you approve. I basically just need some extra squatting and feel like the front squat caters more to what I need to improve right now.

Yeah, 105kg.

And yes, I use a clean grip. Took some time to get used to, but well worth the effort to get it right.

Supposedly, it's more stable and you can hold heavier weights with it. I keep practicing but it never goes well so mixed for me at the moment.

[ulsak]

Supposedly, it's more stable and you can hold heavier weights with it. I keep practicing but it never goes well so mixed for me at the moment.

I swear it's worth gold to keep practising the clean grips for fronts. And an extra plus for getting better feeling for Cleans too..

[ktj4l]

Dang, mirin your leg day mang, front squats galore at 100kg and 5 x 153 back squat. Beast as usual, happy easter bro.

Happy Easter to you as well. Unfortunately my dad had to go to the hospital this morning (virus he let linger for a couple weeks threw off his heart rate), so I'll probably spend a good bit of the next week there hanging out with him. He needs to clean up his lifestyle.

Supposedly, it's more stable and you can hold heavier weights with it. I keep practicing but it never goes well so mixed for me at the moment.

What do you mean it doesn't go well? I would keep at it. It took me probably a month of just sticking to it before it felt comfortable. If the bar chokes you, stretch and mobilize your upper back, neck and traps. If your wrists are the issue, stretch those. If you can't maintain the rack position with clean grip, I would address whatever issue is preventing it. The front squat is a great lift to see if someone has any of the common posture problems that come from sitting a lot (i.e. if you have a desk job like most people).

I swear it's worth gold to keep practising the clean grips for fronts. And an extra plus for getting better feeling for Cleans too..

Mr. U speaks the truth.