Krueg's 2014 Log

[Krueg]

Saturday, April 19. 2014
Week 3 - Dynamic Effort Bench

Speed Bench
45x5/5
65x5
75x5
90x5
------
8x3 x 100
1x2 x 120
1x1 x 135

Pin Press (4" off chest)
125 x 3
135 x 3
155 x 3 (+10lbs) PR

DB Bench Press
25's x 10
25's x 10
30's x 10
40's x 10
50's x 8 (+5lbs) PB

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

Tricep Pushdowns
4x12

 

[Krueg]

Happy Easter! Another good but, brutal day..

Sunday, April 20th. 2014
Week 3 - Max Effort Squat/Dead

Good Mornings
45x5
75x5
105x5
135x5
165x5
190x5
205x5 (+10lbs) PR

GHR's
4x10 w/ 25lb plate

DB Lunges
BodyWt. x 10
20's x 10
25's x 10
30's x 10 (Rep PR)

Hyperextensions
5x10 x BodyWt.

Sit-Ups
5x10 x BodyWt.

 

[Krueg]

Still at it, just been busy.

Sunday, April 20th. 2014
Week 3 - Max Effort Squat/Dead

Good Mornings
45x5
75x5
105x5
135x5
165x5
190x5
205x5 (+10lbs) PR

GHR's
4x10 w/ 25lb plate

DB Lunges
BodyWt. x 10
20's x 10
25's x 10
30's x 10 (Rep PR)

Hyperextensions
5x10 x BodyWt.

Sit-Ups
5x10 x BodyWt.

 

[Krueg]

Wednesday, April 23rd. 2014
Week 3 - Max Effort Bench

Incline Press
45x5
65x5
75x5
95x5
115x5
125x4 (+5lbs) PR

Pull-Ups
10,6,5 x BodyWt.

3-Way Shoulder Raise
3x10

DB Tricep Extensions
20 x 10
30 x 10
45 x 10
45 x 10
55 x 8 (+2 Reps)

Hammer Curls
3x12

 

[Krueg]

Thursday, April 24th. 2014
Week 3 - Dynamic Effort Squat/Dead

Squat
45x5
95x5
115x5
135x3
165x2
-------
6x2 x 185 (65%)
1x1 x 210 (75%)
1x1 x 240 (85%)

Deadlift
135x1
175x1
-------
6x1 x 205 (65%)
1x1 x 235 (75%)
1x1 x 270 (85%)

SLDL
95 x 10
115 x 10
135 x 10
155 x 10

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

Hanging Leg Raises w/ Bent Knees
3x10

 

[Krueg]

Saturday, April 26th. 2014
Week 4 - Dynamic Effort Bench

Bench
45x5/5
75x5
90x5
------
8x3 x 100

Rack Lockouts
100x3
135x3
160x3 (+5lbs) PR

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

Chest Supported Rows
3x10

Tricep Pushdowns
4x12

DB Shrugs
3x10

 

[Krueg]

Sunday, April 27. 2014
Week 4 - Max Effort Squat/Dead

Deficit Pulls 3"
135x3
165x3
195x3
225x3
250x3
275x2 5lb PR
*Didnt really know how heavy I wanted to go today, but pulls felt good and decided to go for it.

GHR's
3x10 w/ 25lb plate

DB Step-Ups
15's x 10
20's x 10
25's x 10

Back Raises
3x10 w/ 10lb Med. Ball

Weighted Sit-Ups
3x10

 

[Krueg]

Tuesday, April 29. 2014
Week 4 - Max Effort Bench

Floor Press
45x5
65x3
85x3
95x3
105x3
115x3
125x3
135x3
145x3
*Took smaller jumps to get some volume in and left a little gas in the tank.

Pull-Ups
10,6,4 x BodyWt.

DB Front Raises
3x12

Elbows Out Tricep Extensions
10's x 10
15's x 10
20's x 10

Hammer Curls
3x10

 

[Krueg]

Thursday, May 1st. 2014
Week 4 - Dynamic Squat/Dead

Squat
45x5
95x5
115x5
135x3
-------
8x2 x 155 (55%)

Deadlift
135x1 +Chains
--------
8x1 x 170 (55%) +Chains (around 60lbs)

Leg Press
4x10
*Wanted to switch things up and give my posterior chain a break from SLDL.

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

Hanging Leg Raises w/ Bent Knees
3x10

 

[Krueg]

Saturday, May 3rd. 2014
Week 5 - Dynamic Effort Bench

Bench
45x5
65x3
75x3
85x3
------
8x3 x 100 (60%)

Rack Lockouts
115 x 3
145 x 3
165 x 3 (+5lbs) PR

DB Incline Press
15's x 10
25's x 10
35's x 10
45's x 10 +5lbs PB

Chest Supported Rows
4x10

 

[Krueg]

Sunday, April 4th. 2014
Week 5 - Max Effort Squat/Dead

Deficit Pulls 3"
135x3/3
165x3
195x3
225x3
250x3
280x1
290x1 (15lb PR!)

*Once again pulls felt strong, actually surprised myself; 280 and 290 went up fairly easy. Guess I'm doing something right!

GHR's
4x10 w/ 25lb plate

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

Back Raises
3x10 w/ 10lb medicine ball (behind head)

Hanging Leg Raises
3x10

Post Workout: Beer

 

[Krueg]

Tuesday, May 6th. 2014
Week 5 - Max Effort Bench

Floor Press
45x5
65x3
85x3
105x3
125x3
145x3
155x1
165x1 5lb PR

Pull-Ups
10,6,5 x BodyWt.

DB Front Raises
4x10

Elbows Out Tricep Extensions
10's x 10
12's x 10
20's x 10
20's x 10

Hammer Curls
3x10

 

[Krueg]

Friday, May 9th. 2014
Week 5 - Dynamic Effort Squat/Dead

Squat
45x5
95x5
115x5
135x2
-------
8x2 x 170 (60%)

Deadlift
135x1 +chains
165x1 +chains
-------
8x1 x 190 (60%) +chains

Leg Press
4x10

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

Hanging Leg Raises w/ Bent Knees
3x10

 

[Krueg]

Sunday, May 11. 2014
Week 6 - Dynamic Effort Bench Press

Bench
45x5
65x5
75x5
85x5
------
6x3 x 100 (60%)
1x1 x 120 (70%)
1x1 x 135 (80%)
1x1 x 150 (90%)

Rack Lockouts
125 x 3
155 x 3
175 x 3 +10lbs PR

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

Chest Supported Rows
5x10

Tricep Pushdowns
3x12

Barbell Curls
3x10

DB Shrugs
3x10

 

[Krueg]

Tuesday, May 13th. 2014
Week 6 - Max Effort Squat/Dead

Deficit Pulls 3"
135x3
165x3
195x3
225x3
255x3
275x3 New 3RM

GHR's
4x10 w/ 25lb plate

Weighted Sit-Ups
4x10

Back Raises
3x10 w/ Med. Ball behind head