Krueg's 2014 Log

[Krueg]

Sunday, January 26. 2014
Week 3 - Max Effort Bench Press

Incline Barbell Press
45x5
60x5
75x5
90x5
105x5
120x5 (+5lbs) PR

Pull-Ups
7x4 x BW

3-Way Shoulder Raise
3x15

DB Tricep Extensions
20 x 10
30 x 10
40 x 10
45 x 10
50 x 10 (+5lbs) PR

Hammer Curls
3x10

 

[Krueg]

Tuesday, January 28. 2014
Week 3 - Dynamic Effort Squat/Dead

Squat
45x5
70x5
95x5
120x2
145x2
-------
8x2 x 170 (65%)
1x1 x 190 (75%)
1x1 x 220 (85%)

Deadlift
135x5
175x1
-------
8x1 x 190 (65%)
1x1 x 220 (75%)
1x1 x 250 (85%)

SLDL
60 x 10
80 x 10
90 x 10
100 x 10 (+10lbs)

DB Side Bends
50 x 10
60 x 10
70 x 10 (+5lbs)

Hanging Leg Raises with Bent Knees
3x10 x BW

 

[Krueg]

Thursday, January 30. 2014
Week 4 - Dynamic Effort Bench Press

Bench
45x5
60x5
75x5
85x3
8x3 x 95 (60%)

Rack Lockouts
95x3
115x3
155x3

DB Incline Press
20's x 10
30's x 10
35's x 10

Chest Supported Rows
3x10

Tricep Pushdowns (Rope)
4x12

Nothin crazy today, had to get in before I have a root canal done..

 

[TheStig]

Good stuff man

rack lockouts = rack pulls?

 

[Krueg]

Thanks Stig, Rack Lockouts are the rack pulls for the bench press (In a sense). It hits the triceps and works your lock-out power. You can set the pins in various heights and have records for each spacing.

Saturday, February 1st. 2014
Week 4 - Max Effort Squat/Dead

Deficit Pulls 3"
135x3
165x3
195x3
225x3
255x3 PR

GHR's
3x10

DB Step-Ups
15's x 10
25's x 10
30's x 10
*First time doing these so just tried to get the hang of it...

Hyperextensions
3x10 x BW (3sec. Holds at the top)

Weighted Sit Ups with Feet Anchored
BW x 10
5lb x 10
10lb x 10
*Weight behind head

 

[Krueg]

Monday, February 3rd. 2014
Week 4 - Max Effort Bench

Floor Press
45x3
60x3
75x3
90x3
105x3
120x3
135x3
150x3 Rep PR

Pull-Ups
5x4 x BW

DB Front Raises
3x10

Elbows out Tricep Extensions
10's x 10
15's x 10
20's x 10
*First time doing these, last set was a little heavy, form was breaking down at the end.

Hammer Curls
3x10

 

[Krueg]

Fairly easy day today, weights felt lighter and moved fast. Ended up picking the busy time of day to go, had to weight around a bit for a power rack to be open... one guy was doing curls in it Anyways...

Wednesday, February 5. 2014
Week 4 - Dynamic Effort Squat/Dead

Squat
10x2 x 140 (55%) (45 sec. rests)

Deadlift
10x1 x 160 (55%)
*Again short rest period between sets, pretty much grip it and rip it...

SLDL
70 x 10
80 x 10
90 x 10

DB Side Bends
50 x 10
60 x 10
70 x 10

Hanging Leg Raises w/ Bent Knees
3x10

 

[Krueg]

Thursday, February 6th. 2014
Week 5 - Dynamic Effort Bench Press

Bench
45x5
60x5
75x5
85x3
------
8x3 x 95 (60%)

Rack Lockouts
115x3
135x3
165x3 (+10lbs) PR

DB Incline Press
25's x 10
30's x 10
35's x 10
40's x 10 (+5lbs)

Chest Supported Rows
4x10

Tricep Pushdowns
4x12

Pretty good workout today, speed bench is feeling easier. Focused on keeping everything tight and squeezed the **** outta the bar. Experienced a little wrist pain today, think I need to work on keeping my wrists in-line with my forearm a little better.

 

[Purefilth]

Try suicide grip on the bench if your wrists hurt that much.

 

[TheStig]

Try suicide grip on the bench if your wrists hurt that much.

I could be corrupted from the many youtube videos of suicide grip fails, so with all that aside, what are the positives? Do you regularly use it?

 

[Purefilth]

Occasionally, if I'm having issues. The bar sits flat on the hand, the wrist doesn't nees to twist to get the thumb around it. I'll use it for hypertrophy rather than forced reps, because you can just push the bar and rep out, you aren't squeezing the bar and trying to force tension.

I don't use it for my singles doubles and triples - too much fear of killing myself.

 

[Krueg]

Thanks for the comments guys, think the problem is the barbell was sitting too close to my fingers - bending my wrist back a little bit. Gonna work on having it sit more in my palms and keep things more in-line...

Did some drinking last night so **** was pretty brutal today, but did make progress!

Sunday, February 9th. 2014
Week 5 - Max Effort Squat/Dead

Deficit Pulls 3"
135x3
165x3
195x3
225x3
265x3 (+10lbs) PR

GHR's
4x10

DB Step-Ups
20's x 10
25's x 10
30's x 10
35's x 10 (+5lbs) PB

Hyperextensions (3sec Holds)
3x10

Weighted Sit-Ups w/ Feet Anchored
BW x 10
5lb x 10
10lb x 10
10lb x 10

 

[glorialong]

Nice thread, it was very informative thank you so much!




http://www.timesharescam.com/timesh...ck-list/7-royal-holiday-timeshare-complaints/

 

[Krueg]

Tuesday, February 11. 2014
Week 5 - Max Effort Bench Press

Floor Press
45x3
65x3
80x3
95x3
110x3
125x3
140x3
155x2 (+5lbs from last week)
*Failed on the 3rd rep, luckily had a guy next to me to lift the bar for me.

Pull-Ups
6 x 4 x BW

DB Front Raises
4x10

Elbows Out Tricep Ext.
10's x 10
12's x 10
15's x 10
15's x 10

Hammer Curls
3x10

 

[Krueg]

Decided I better get my ass in the gym today. Got to go back to the dentist tomorrow morning and finish up my root canal, plus their gonna pull a wisdom tooth. Figured I'd be taking it easy the next couple days...

Wednesday, February 12. 2014
Week 5 - Dynamic Effort Squat/Dead

Squat
45x3
75x3
95x3
120x3
------
10x2 x 155 (60%)

*2 sec pause at the bottom. Figured if the guys at westside pause for 2 seconds on the box, I should probably do the same with my free squat.

Deadlift
135x5
------
10x1 x 175 (60%)

SLDL
80 x 10
90 x 10
100 x 10
110 x 10 (+10lbs)

DB Side Bends
55 x 10
65 x 10
75 x 10 (+5lbs)

Hanging Leg Raises
3x10

 

[Krueg]

Took the last few days off to get some rest, but back in the saddle again!

Sunday, February 16. 2014
Week 6 - Dynamic Effort Bench Press

Bench
45x3
60x3
75x3
90x3
------
6x3 x 95 (60%)
110x1 (70%)
130x1 (80%)
145x1 (90%)

Rack Lockouts
125x3
155x3
175x3 (+10lbs) PR

Incline DB Press
25's x 10
30's x 10
35's x 10
40's x 10
40's x 7

Chest Supported Rows
5x10

Triceps Pushdowns
4x12

 

[Krueg]

Monday, February 17. 2014
Week 6 - Max Effort Squat/Dead

Deficit Pulls 3"
135x3
155x3
185x3
205x3
225x3
245x3
270x3 +5lbs PR!!


GHR's
15,15,10 x BW (40 Rep Goal)

DB Step-Ups
20's x 10
25's x 10
30's x 10
35's x 10

Hyperextensions
3x10

Weighted Sit-Ups w/ Feet Anchored
BW x 10
10lb x 10
10lb x 10
10lb x 10 PB with last 3 sets (weight behind head)

Now its time crack a beer!

 

[TheStig]

A well deserved beer, good work

 

[Krueg]

Thanks Stig!

Final week of Floor Presses, tried to get a new 3RM but, still not quite there...

Wednesday, February 19. 2014
Week 6

Floor Press
45x3
60x3
75x3
90x3
105x3
125x3
140x3
155x2

PullUps
7x4 x BW

DB Front Raises
5x10

Elbows Out Tricep Ext.
10's x 10
15's x 10
15's x 10
15's x 10
20's x 7

Barbell Curls
3x12

 

[Krueg]

Was gonna wait until tomorrow to train, but had the day off and said screw it..

Thursday, February 20. 2014
Week 6

Speed Squat
45x5
75x5
95x5
120x3
145x3
-------
8x2 x 170 (60%)
1x1 x 195 (75%)
1x1 x 220 (85%)

Speed Pulls
135x5
175x1
-------
8x1 x 190 (60%)
1x1 x 220 (75%)
1x1 x 250 (85%)

SLDL
80 x 10
90 x 10
100 x 10
110 x 10
120 x 10 (+10lbs)

DB Side Bends
55 x 10
65 x 10
75 x 10

Hanging Leg Raises w/ Bent Knees
3x10