Kruegs Log V.2

[Krueg]

Decided new program, new log. Will be training 4 days week, each training cycle will last 12 weeks. On the 12th week I'll test for a new 1RM. In a nut shell this is how the standard template is laid out. This is the old school way of doing it without the use of bands and chains.

Sunday: Dynamic Bench Press

Speed Bench 8x3 @ 60% of Raw Max
+Assistance

Monday: Max Effort Lower Body

(ME) Squat/Dead Variation
+Assistance

Wednesday: Max Effort Upper Body

(ME) Bench Variation
+Assistance

Friday: Dynamic Squat/Dead

Speed Squats 10-12x2 @50-60%
Speed Pulls 5-8x1 @ 50-60%
+Assistance

 

[Krueg]

Friday, July 26th. 2013
Dynamic Effort Squat/Dead

Speed Squat
45x10
75x8
95x5
115x3
135x2/2/2/2/2/2/2/2/2/2/2/2 at 50%


Speed Pulls
115x5
135x3
165x1/1/1/1/1/1 at 55%


GHR's
3x10,10,8 x 35 plate

Back Raises
3x8 w/ 10lb plate behind head.

Lat Pulls
3x10x70

Standing Ab Pull Dows
2x10x20
2x10x30

 

[Krueg]

Sunday, July 28th. 2013
Dynamic Effort Bench Press

Speed Bench
45x5
65x5
75x5
85x3
90x3/3/3/3/3/3/3/3 60%
*Switched between 3 difference grips

High Rack Lockouts
45x5
95x5
115x5
135x5/5/5

DB Incline Press
3x10 x 30's

Chest Supported Rows
3x12,12,10 x 45

Face Pulls
3x20 x 30

Time: 60 Mins

 

[TheStig]

Looks interesting...definitely gonna keep an eye on this as I've recently become interested in the Westside Barbell Method (that's what you're running, right?)

 

[Krueg]

Thanks for the support Stig.

5/3/1 wasn't too far off from the Conjugate Method. That's how Wendlers program got its roots, from training at Westside! Theres tons of articles written by Louie Simmons on their website. They say it can be use by anyone cause the percents are all on the same. If you get a chance to read the ebook: EFS Basic Training Manual, it helps break down the program to get the whole picture.

 

[Krueg]

Monday, July 29. 2013
Max Effort Lower Body

Warm-Up: GHR's, Lat Pulls, Sit-Ups

Rack Pulls (1-2 inches below the knee)
45x10
95x5
115x5
135x5
185x3
205x2
225x1
245x1
275x1
285x1
*First time doing these so I didn't wanna go too crazy. Probably could of pulled more than I can from the floor.

Leg Curls
50x10
60x10
70x10
80x8

One Arm DB Rows
45x10
45x10
45x10
45x10

Then, finished off with Ab Wheel Roll Outs and DB Side Bends

 

[TheStig]

Yeah rack pulls are definitely easier than from the floor (for most people). I've only ever got 365 from the floor 3 times but I've rack pulled it 12 times.

Gotta watch it though, because even 5 days later my back is still tight from that. My form is spot on, I just don't stretch a whole lot. So I'm gonna have to start to.

 

[Krueg]

I see what ya mean, my low back was getting a pretty good pump so I shut it down. If I can lock-out more than I can pull from the floor, then it makes me wonder if my weakness is starting from the floor.. Gonna add in some deficit pulls later in the cycle and see where my strength is on that variation.

 

[TheStig]

Rack pulls are actually what showed me that my weak point is off the floor...I keep forgetting about deficit pulls I'm gonna have to try em soon

 

[Krueg]

Fuel Pump went out in the car the other day :cuss: Got it fixed today though, so was able to get to the gym.

Thursday, August 1st. 2013
Max Effort Upper Body

Floor Press
45x10
65x5
85x5
95x5
105x5
115x3
125x3
135x2
145x1
150x1
155x1
160x1
*Beat my bench max by 5lbs and called it good! Probably had another 5-10lbs more in me, but will shoot higher next time..

Lying DB Tricep Ext.
5x8

Side/Rear Laterals (Super Set)
3x10

Lat Pulls
4 sets of 10,10,10,8

Hammer Curls
3x10

 

[TheStig]

Good job on getting a new PR so quickly into the new program! Sorta looks like now that coulda been the reason for the long plateau.

 

[Krueg]

Thanks Stig, think I just need a break from the norm. will see how things go the next 12 weeks.

Friday, August 2nd. 2013
Dynamic Squat/Dead

Squat
45x5
75x5
95x5
115x5
135x3
150 x 12 sets of 2 at 55%

Deadlift
115x5
135x5
155x3
180 x 8 sets of singles at 60%

GHR's
2x8 x 35 plate
2x6 x 45 plate (PR)

Back Raises
1x10 w/ 10lb plate behind head
2x6 w/ 25lb plate behind head (PR)

Standing Ab Pull Dows
20x12
30x12
40x12
50x12

 

[Krueg]

Sunday, August 4. 2013
Dynamic Effort Bench

Warm-Up: Dips, Pull-Ups, Face Pulls

Speed Bench
45x10
55x5
65x5
75x5
90 x 8 sets of 3 at 60%

Lying DB Tricep Ext.
3x8

Military Press
3x8

Chest Supported Rows
3x10

Hammer Curls
3x8

 

[Krueg]

After talking to some fellow powerlifters, I decided not to run with the Westside Method. I could modify the program to make it work for me, but westside is mainly used by geared lifters and I train Raw.. Why train like an equipped lifter when Im not? So decided to take what I learned from Jim Wendlers program and kind of create my own work-out.

Basically I'll just be training 3 days a week, Monday (Squat), Wednesday (Bench) and Friday (Deadlift). Pretty simple! Gonna start with an 8-week cycle and peak for a new PR by the end. Depending on how this cycle goes I may extended it to a 10-12 week cycle and adjust numbers accordingly.

Bringing things up to speed:

Monday, August 5th. 2013
Week 1

Squat
45x5
75x5
95x5
115x5
135x5
155x5
185x5
205x3

Wednesday, August 7th. 2013
Week 1

Bench
2x10x45
65x5
75x5
85x5
95x5
105x5
115x3
125x6

Nothing awesome, starting out somewhat light and hopefully build up to a new personal best..

 

[TheStig]

Hope you see good results with your own program..it took me awhile to refine mine (same might go for you too), but once I did, the gains started coming!

 

[Krueg]

Thanks Stig guess im just trying to find my "thing" at the moment. I had to listen to CT Fletcher on this one... "F*** the guidelines, F*** the rules, create your own path!"

 

[Krueg]

Still training, been busy lately. Heres the last two workouts;

Thursday, August 15th. 2013
Week 2

Deadlift
115x5
135x5
155x5
185x5
205x5
225x1
240x5

Sunday, August 18. 2013
Week 3

Squat
45x5
95x5
115x5
135x5
185x5
205x2
225x3

 

[Krueg]

Tuesday, August 20th. 2013
Week 3

Bench
45x10
65x5
85x5
95x5
105x5
115x5
125x3
135x4

Thursday, August 22nd. 2013
Week 3

Deadlift
115x5
135x5
155x5
185x5
215x5
235x3
250x4

 

[switch]

250 impressive keep it up comrade!

 

[Krueg]

Thanks switch.

Still lifting 3 days a week, just haven't been posting. and sh!t has been hectic at work... Anyways here's the last two training days.

Wednesday, September 4th. 2013
Week 5

Squat
45x8
95x5
115x5
135x5
155x5
185x5
205x3
225x2
245x2

Good Mornings
3x8x135

Leg Press
3x10x180

Side Bends
8,6,6/side x 80 DB

Seated Calves
3x10x90

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Friday, September 6. 2013
Week 5

Bench
45x10
45x5
65x5
85x5
95x5
115x5
135x3
145x2

Dips
6,5,5,5, x BW

Chest Supported Rows
3x10x45

Hammer Curls
12,10,10 x 20's