Krueg's 2014 Log

[Krueg]

Still lifting weights, just havent been updating my journal. Thought I'd start up another log and try to keep up with the rest of you guys. Just finished up a basic power cycle and going to give the Conjugate System another shot. Tried it before but wasnt sure if it was for me or not... This time I have some more experienced guys to help coach me through the program to make it suit my needs - Being a 100% Raw and not very experienced. Anyways, lets get 2014 rolling!

 

[Krueg]

Thursday, January 9th. 2014
Week 1 - Dynamic Bench Press

Speed Bench
45x5
65x5
80x3
8x3 x 95 (60%) (Close,Medium,Wide Grip) - Medium grip was easiest for me.

Low Pin Press
95x3
105x3
115x3
*Set the saefty pins just a couple inches above my chest - Pinky's on ring.

DB Bench Press
15's x 10
20's x 10
25's x 10

DB Bent-Over Rows
20's x 10
30's x 10
35's x 10

Tricep Push Downs (straight bar)
4x12

Took it lighter on some of the assistant lifts to see where I'm at and aim to go heavier next week.

 

[Krueg]

Saturday, January 11. 2014
Week 1 - Max Effort Squat/Dead

Squat
45x5
70x5
95x5
120x5
145x5
170x5
195x5
220x5

GHR's
3x10 x BW

DB Lunges
3x10
*First time doing these, pretty brutal... Started with body weight and grabbed some 15's to learn the exercise.

Back Raises
15,15,10 x BW

Weighted Sit-Ups with Feet Anchored
3x10
*Normally would cross my arms around my chest, this time I put my hands behind my head and make it alot tougher.

 

[Purefilth]

Yeah, those db lunges will get ya

 

[Krueg]

I hear ya Pure, need to start working on them more!


Monday, January 13. 2014
Week 1 - Max Effort Upper Body

Incline Barbell Bench
Barx5
55x5
65x5
75x5
85x5
95x5
105x5
115x4 PR
*Been a long time since I done these but, got a PR out of it!

Pull-Ups
5 sets of 4 x Body Weight

3-Way Shoulder Raise
3x20

DB Tricep Ext. (Overhead)
20 x 10
30 x 10
40 x 10

 

[TheStig]

Keep at it man! Good to see you trying to find the best program for you.

 

[Krueg]

Thanks Stig, I thought the last programs were solid but, wasn't seeing too much progression. I could of been expecting too much or they were'nt really working for me. Always been interested in the "Westside method", just never really knew how to make it work for me... Liking the new program so far.

 

[Krueg]

Wednesday, January 15. 2013
Week 1 - Dynamic Squat/Dead

Squat
45x5
70x5
95x5
120x3
--------
10x2x140 (55%)

Deadlift
135x5
--------
10x1x160 (55%)

SLDL
60 x 10
70 x 10
80 x 10
*Program calls for Reverse Hypers but, gym doesnt have one, so will just do these instead...

DB Side Bends
40 x 10
50 x 10
60 x 10

Hanging Leg Raises with Bent Knees
3x10 x BW

 

[TheStig]

What is a reverse hyper?

 

[Krueg]

Its a unique piece of equipment, might of been invented by Louie Simmons... Heres a youtube video I found...

http://www.youtube.com/watch?v=7MthYct8yxQ

 

[Krueg]

Thursday, January 16th. 2014
Week 2 - Dynamic Effort Bench Press

Speed Bench
45x5
70x5
85x3
8x3 x 95 (60%)
1x2 x 110 (70%)

Low Pin Press
95x3
110x3
125x3

DB Bench Press (Palms facing each-other)
20's x 10
25's x 10
30's x 10
35's x 10

DB Bent-Over Rows
30's x 10
35's x 10
40's x 10
40's x 10

Tricep Push Downs (straight bar)
4x12

 

[TheStig]

Ahh I see, looks interesting. Good volume too.

 

[Krueg]

Saturday, January 18. 2014
Week 2 - Max Effort Squat/Dead

Another Brutal training session...

Squat
45x5
70x5
95x5
120x5
145x5
170x5
195x5
225x5 (+5lbs from last week)

GHR's
4x10 x BW

DB Lunges (Walking - 4x10/leg)
BW x 10
5's x 10
10's x 10
15's x 10 (+5lbs)

Back Raises (2 Sec. Holds)
4x10 BW

Sit-Ups with Feet Anchored (Hands/Weight behind head)
BW x 10
5lb x 10
5lb x 10
_______________

 

[Krueg]

Suppose to be a rest day, but have to the day off from work and just felt motivated to get in the gym...

Sunday, January 19. 2014
Week 2 - Max Effort Bench Press

Incline Barbell Press
45x5
55x5
65x5
75x5
85x5
95x5
110x5
115x5 *New 5RM*

Pull-Ups (Over-Hand)
6x4 x BW

3-Way Shoulder Raise
3x10

DB Tricep Extensions
25's x 10
30's x 10
35's x 10
45's x 10 (+5lbs)

Hammer Curls
3x12 x 20's

 

[Krueg]

Another day at the office...

Tuesday, January 21st. 2014
Week 2 - Dynamic Effort Squat/Deadlift

Squat
70x5
95x5
120x5
135x3
-------
10x2 x 155 (60%)

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

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

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

Hanging Leg Raises with Bent Knees
3x10 x BW

 

[TheStig]

Solid...seeing squats and deads in the same workout actually got me thinking...I feel like my training is getting a bit stale due to the fact that
1) I just don't sweat that much anymore unless it's a circuit (I know that's not the only indicator of training effectiveness)

and

2) I kinda just wanna change things up, induce some sort of new response in my body

So maybe starting next week, I'll do squats and deads in the same workout twice a week, but go heavy on one lift and light on the other, then switch it for day 2. Maybe I'll do it for a month or so and see how it goes.

 

[Krueg]

Solid...seeing squats and deads in the same workout actually got me thinking...I feel like my training is getting a bit stale due to the fact that
1) I just don't sweat that much anymore unless it's a circuit (I know that's not the only indicator of training effectiveness)


and

2) I kinda just wanna change things up, induce some sort of new response in my body

So maybe starting next week, I'll do squats and deads in the same workout twice a week, but go heavy on one lift and light on the other, then switch it for day 2. Maybe I'll do it for a month or so and see how it goes.

I'd give it a shot and see if it works for you. On this particular day, training was based off speed/explosion so the training percents were low and made it easier. Though there quite a few powerlifters that train their squat/dead (heavy) on the same day cause it works the same muscle groups. I do notice my lower back gets fatigued, could be lack of conditioning or a weakness coming out...

 

[Krueg]

Solid...seeing squats and deads in the same workout actually got me thinking...I feel like my training is getting a bit stale due to the fact that
1) I just don't sweat that much anymore unless it's a circuit (I know that's not the only indicator of training effectiveness)


and

2) I kinda just wanna change things up, induce some sort of new response in my body

So maybe starting next week, I'll do squats and deads in the same workout twice a week, but go heavy on one lift and light on the other, then switch it for day 2. Maybe I'll do it for a month or so and see how it goes.

I'd give it a shot and see if it works for you. On this particular day, training was based off speed/explosion so the training percents were low and made it easier. Though there quite a few powerlifters that train their squat/dead (heavy) on the same day cause it works the same muscle groups. I do notice my lower back gets fatigued, could be lack of conditioning or a weakness coming out...

 

[Krueg]

Thursday, January 23rd. 2014
Week 3 - Dynamic Effort Bench Press

Bench
45x5
65x5
75x5
85x3
------
8x3 x 95 (60%)
1x2 x 110 (70%)
1x1 x 130 (80%)

Low Pin Press
95x3
115x3
135x3 (+10lbs)

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

DB Bent-Over Rows
20's x 10
25's x 10
30's x 10
35's x 10
40's x 10

Tricep Pushdowns (Straight Bar)
4x12

 

[Krueg]

Friday, January 21st. 2014
Week 3 - Max Effort Squat/Dead

Squat
45x5
70x5
95x5
120x5
145x5
170x5
190x3
215x1
230x5 (+5lbs)

GHR's
2x20 (40 reps)

DB Lunges
BW x 10
10's x 10
15's x 10
20's x 10 (+5lbs)

Back Raises
3x10 x BW (2 sec. holds)

Sit-Ups with Feet Anchored
2x10 x BW
2x10 x 5lb plate
________________