Kruegs Log V.2

[Krueg]

Ended up going out to the bar last night, so I wasnt really feelin it today...

Sunday, September 8th, 2013
Week 5

Deadlift
135x5
155x5
185x1
205x1
225x1
245x1
260x1
270x1

Finished off with chin-ups, ghr's and abs..

 

[switch]

i get you man,sometimes its just ...not possible to haul my arse over to the gym let alone do something decent.

 

[Krueg]

]Thursday, September 12th. 2013
Week 6

Bench
45x10,10
65x5
85x5
95x5
105x5
115x5
125x5
135x5
150x4 (Rep PR)

Sunday, September 15th. 2013
Week 6

Deadlift
135x5
155x5
185x5
205x5
225x3
245x1
265x1
280x1

Deficit Pulls
2x5x155
*Stood on a 5" box

Chin-Ups (Over-Hand)
5,5,5,3 x BW

GHR's
3x12 x BW
*Was pretty beat at this point so didnt add any weight.

Side Bends
3x10/side x 50 DB

 

[TheStig]

Nice deficit pulls! I really gotta work those in, but I keep forgetting, and by the time I remember, I've already deadlifted.

 

[Krueg]

Thanks Stig, the deficit pulls were a little tougher than I thought. But I figured with all the Glute/Ham Raises and Side Bends I do, that mainly helps my lock-out power. Gotta make sure I'm strong off the floor too!

Tuesday, September 17th. 2013
Week 7

Everything went well today, this is the last week before I test for a new 5lb PR on my lifts. I'm feeling confident I'll nail them and maybe then some!

Squat
45x5
95x5
115x5
135x5
185x5
205x3
225x3
250x1
265x1

Finished off with Good Mornings, GHR's and Ab Wheel Roll-Outs

 

[Krueg]

Thursday, September 19th. 2013
Week 7

Bench
45x5
65x5
85x5
95x5
115x5
125x5
135x4
145x2
155x1
*Still able to press my current max, tried a for a double but couldn't get it. Just wasnt in the zone like I was last bench day.

Incline DB Press
3x10 x 30's

One Arm DB Rows
3x8 x 40's

Face Pulls
3x20x30

Hammer Curls
12,12,10 x 20's

 

[TheStig]

Keep at it man, program is looking solid!

 

[Krueg]

Thanks Stig, still suck a benching, but I guess I just need to keep hammering away!

Saturday, September 21st. 2013
Week 7

Deadlift
135x5
155x5
185x5
205x5
225x3
245x1
265x1
275x1
290x2 Rep PR

Deficit Pulls
3x6x135
*Found some type of fitness mat to stand on, was a little bit shorter than the box I used last time, probably 3-4"

GHR's
3x8 x 35 plate

Hyper Extensions
3x8 x BW

Ab Wheel
3x6 x BW
*These were brutal cause I was still feeling it from last time.

Overall a good workout, in and out in an hour or little less.

 

[Purefilth]

Dont worry if you cant hit your max every time.

I failed to hit mine last week, havent tried again yet, just focused on a decent training session anyway. missing a max really has a way of wounding your pride.

 

[Krueg]

I hear ya Pure, but this is the 8th week of my training cycle, so its test week! If I can get a new PR I'll take it, but if not... next time!

Next cycle(s) I'm gonna switch things up a bit and work up to a new 5RM instead of a 1RM. That way I can still train for strength, but build some mass as well. Gonna finish out this week and review my numbers and set up a new goal.

 

[Krueg]

Thursday, September 26. 2013
Test Week

Bench
45x10
65x5
85x5
95x5
105x5
115x5
125x5
135x3
150x2
160x1 New 5lb PR

Finished off with chins, face pulls and hammer curls.

So far got a 5lb PR on my squat and bench, hoping to get 5-10lbs on my deadlift next.

 

[Krueg]

Sunday, September 29. 2013

Deadlift
135x5
185x5
205x5
225x1
245x1
275x1
290x1
300x1 (New 5lb PR)

No assistance.


Reached my goals and got a new PR on all 3 lifts. Gonna switch things up a little bit and start working up a new 5 rep max instead of a single. Been sick with a cold or something the last few days, so gonna rest up a little more before I start up a new cycle.

 

[TheStig]

PRs on all of the big 3! That's gotta feel good! The idea of setting a 5RM as your goal sounds interesting..in theory it sounds like it will raise your 3RM and 1RM more than simply working towards a 1RM alone....is that your thinking?

 

[Purefilth]

Good plan, I'm looking for a 5 rm on 150kg deadlift at the moment.

Little goals and steady progress all adds up.

 

[Krueg]

Thanks Men!

@Stig, Yes, that is pretty much the game plan. For example; when Andy Bolton squatted 1,214 pounds in competition. He didnt squat more than 990lbs in the gym. Ed Coan is another example, he never went for a new 1RM in the gym, he always trained a little lighter and saved the big weight for competition.

Going over my last training cycle, while working up to a top set on squat days. I averaged squatting 225 for triples, then mainly hit singles after that. So this next cycle will be 6 weeks long and here is how it will look.

Squat
Week 1: 200
Week 2: 205
Week 3: 210
week 4: 215
week 5: 220
Week 6: 225 x 5

And similar progression scheme with the other two lifts...

 

[Krueg]

Sunday, October 6. 2013
Week 1

Squat
45x8
95x5
115x5
135x5
155x5
185x5
200x5
135x3 (Back off set)

Leg Press: 3x10

Still have a cough/cold but, feeling better. On this particular day, working out just made me cough more and made my nose run and ect.. So just hit my top set and finished off with one assistant exercise. Gonna start up with benching tomorrow and hope things go better. Havent been as consistent or motivated lately, guess from being sick and work wearing me down.. Need to get my "MoJo" back.

 

[Krueg]

Friday, October 11. 2013
Week 1

Bench
110x8 (Top Set)

Military Press
3x8

DB Rows/Rear Laterals (Super-Set)
3x8

Barbell Shrugs
3x10

Hammer Curls
3 x 10,8,8

 

[Krueg]

Saturday, October 12. 2013
Week 1

Deadlift
135 x 5 sets of 1 (Took a step back and re-approached the bar to get my form down)
155x5
175x5
190x5
210x5

Deficit Pulls
3x5x135

Good Mornings
3x8

Leg Curls
3x12

Chest Supported Rows
3x10

(Forgot Abs)

 

[Krueg]

Tuesday, Oct. 15th 2013
Week 2

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

Leg Press
4x12

Leg Curls
4x12

DB Side Bends
3x10/side

Seated Calves
4x10

Pretty sure I'll be walking funny tomorrow

 

[Krueg]

Saturday, October 19. 2013
Week 2

Bench
45x10
45x5
55x5
65x5
85x5
95x5
105x5
115x5

Military Press
3x8

DB Rows/Rear Delts (Super Set)
3x8

Barbell Shrugs
3x10

Hammer Curls
3x8