Kruegs Journal

[Krueg]

Saturday, March 9th. 2013

Bench
60x5
75x5
90x3
105x3
125x3
140x2

DB Tricep Ext. 5x8
Lat Pulls 3x8
Rear Delts 3x10
Hammer Curls 3x8

 

[switch]

what's your opinion on shrugs?

 

[Purefilth]

what's your opinion on shrugs?

I pull them in on leg day - I use DB for lunges - which puts the traps under strain, If theres any juice left in them, Ill do shrugs to burn out.

(I know you didnt ask me, but thought I'd hijack anyway )

 

[Krueg]

what's your opinion on shrugs?

Shrugs are fine, you could do UpRight Rows as well. And like Purefilth said you can do them on leg day, help build up your traps so the bar has more of a foundation to sit on when squating. You could do Shrugs on bench day to build your upper back for the bench as well, Or throw them in on Deadlift day ect. Just know why you are doing it.

 

[switch]

thanks guys

 

[Krueg]

Monday, March 11th. 2013

Deadlift
115x5
135x5
175x3
205x3
235x3
265x2

Good Mornings
115x6
115x6
115x6

Calf/Glute/Ham Raises
3x8

Weighted Sit-Ups
4x12 35 plate

Chest Supported Rows
3x8x45

 

[Purefilth]

you, sir, are a beast

keep thiss shizz up

 

[TheStig]

Shrugs are fine, you could do UpRight Rows as well. And like Purefilth said you can do them on leg day, help build up your traps so the bar has more of a foundation to sit on when squating. You could do Shrugs on bench day to build your upper back for the bench as well, Or throw them in on Deadlift day ect. Just know why you are doing it.

I used to do shrugs a lot, but I've heard there's nothing better for trap work than farmer's walks...just grab the heaviest dumbbells you can hold, and walk the length of the gym and back with them in your hands, I'm lucky enough to have a gym with a track around the outside so it works out pretty well lol. We used to do em in football along with relays of flipping tractor tires across a field

 

[Krueg]

you, sir, are a beast

keep thiss shizz up

Thanks, I'm working on it!

 

[Krueg]

Tuesday, March 12th. 2013

OH Press
45x5
60x5
70x3
85x3
95x3
105x3

Dips: 4 sets
Bent Over Rows: 3x8
Side Laterals: 3x10
UpRight Rows: 3x10

 

[Krueg]

Thursday, March 14. 2013

Squats
Barx8
105x5
130x5
155x3
170x5
195x5
220x5

Good Mornings
GHR's
DB Side Bends
Calves

 

[Krueg]

Saturday, March 16. 2013

Bench
Barx10
60x5
75x5
90x3
100x5
115x5
130x5

Assistant Work

Monday, March 18th. 2013

Deadlift
115x5
145x5
175x3
190x5
220x5
250x5

Assistant Work

 

[Krueg]

Wednesday, March 20th. 2013

Squat
Barx8
105x5
130x5
155x5
195x5
220x3
245x1

Good Mornings
135x5
145x5
145x5

GHR's
3x6

DB Side Bends
4x10 55 DB

Calves
3x10

 

[TheStig]

Nice to see you pushing yourself on squats

 

[katie12]

www.westernrx.com

Awesome post ..
After the reading I am a speach less ..
This post all replays awesome ...

 

[Krueg]

Saturday, March 23rd. 2013

Bench
Barx10
60x5
75x5
90x3
115x5
130x3
145x2

Tricep Ext - 4 sets of 8,8,6,6
Lat Pulls - 3 sets of 8,6,6
Rear Delts - 3 sets of 10
Hammer Curls - 4 sets of 8

 

[Krueg]

Wasn't feeling it today, pretty sure the McDonalds I ate for breakfast screwed up my stomach cause I had to sh!t twice before I went to the gym and once more after lol. Anyways...

Sunday, March 24th. 2013

Deadlift
115x5
145x5
175x3
220x5
250x1
265x1
280x1

Accessory:
Good Mornings - 3x5
GHR's - 3x8,6,6
Weighted Sit-Ups x 3x15
Rows - 3x8

 

[Krueg]

Tuesday, March 26.

OH Press
45x5
60x5
70x3
90x5
100x3
115x1

+Accessory Lifts

Wednesday, March 27th.

Squat
105x5
135x5
160x3
190x3
215x3
240x3

+Accessory Lifts

 

[Krueg]

Friday, March 29th. 2013

Bench
Barx10
Barx5
65x5
80x5
95x3
110x3
125x3
145x3

Tricep Ext.
5x8 x 35 DB

Lat Pulls
3x8x70

Rear Delts
3x10 x 10 DB's

Hammer Curls
4x8 x 25 DB's

 

[Krueg]

Saturday, March 30th. 2013

Deadlift
120x5
150x5
180x3
210x3
245x3
275x1

Assistance:

Cambered Bar Good Mornings off Pins: 3x5
Glute/Ham Raises: 4 sets 8,8,8,6
Weighted Sit-Ups: 3x15
Chest Supported Rows: 3 sets of 8,8,6