Krueg's Strength & Size Journal

[Krueg]

Wednesday August 15th
Workout A

Back Squat
1x10x45 (Warm-Up)
1x5x115
-----------------------
1x5x160
1x5x180
3x3x200

Chin-Ups
2x5
1x4
1x3
1x4

Bench Press
1x10x45 (Warm-Up)
1x5x70
1x5x90
3x5x110
1x8x95
*Bench is pretty much staying the same for me, I'm guessing its probably a weak area for me but, It felt pretty good today. (more stable feeling)

Reverse Arm Curls
2x10x40

Calf Raises
3x10x65 (+5lbs)

 

[Krueg]

The gym was busy today so I had to do my lifts a little out of order.

Saturday, August 18. 2012
Workout B

Shoulder Press
1x10x30 (Warm-Up)
1x5x50
1x5x60
3x5x70

Front Squat
1x10x45 (Warm-Up)
1x5x110
1x5x130
3x5x150

Barbell Rows
1x10x40
1x5x60
1x5x80
3x5x100

Deadlifts
165x5
195x5
225x5
230x2

 

[Krueg]

Tuesday, August 21st. 2012
WorkOut A

Back Squat
1x10x45 (Warm-Up)
1x6x95 (Warm-Up)
------------------------
1x5x150
1x5x170
2x5x190
200x1
205x1 (PR)

Chin-Ups
1x5
1x5
1x4
1x3
1x3

Bench Press
1x10x45 (Warm-Up)
1x5x70
1x5x100
2x5x110
1x5x115

Reverse Arm Curls
2x8x50

Calf Raises
3x10x65

 

[Krueg]

Thursday, August 23rd. 2012
WorkOut A

Front Squat
1x10x45 (Warm-Up)
1x5x115
1x5x135
3x5x155
* +5lbs
* Something about Front Squats take alot of energy out of me

Barbell Rows
1x10x40 (Warm-Up)
1x5x60
1x5x80
3x5x100

Press
1x5x30
1x5x50
2x5x70
1x5x80
* Kinda did Push Presses on the last set, not quite strong enough @ 80lbs

Deadlifts
165x5
195x5
225x5

Barbell Wrist Curls
1x10x60
1x6x60 (Just couldn't get 4 more reps)

Machine Calf Raises
3x10x65

Overall a good workout, going to take 3 days off and get back to my regular M/W/F schedule.

 

[Krueg]

Hey, guys. Still lifting 2-3 times a week just havent been updating my log. Thought I'd post last two work outs.

Thursday, October 11th. 2012
Workout B

Front Squat
1x10x45 (Warm-Up)
1x5x130
1x5x150
3x5x170

Barbell Rows
1x10x45 (Warm-Up)
1x5x75
1x5x95
3x5x115

OH Press
1x5x60
1x5x70
3x5x80

Deadlift
175x5
205x5
235x5

Time: One Hour

------------------------------


Sunday, October 14th. 2012
Workout A

Squat
1x5x95 (Warm-Up)
1x5x140
1x5x170
3x5x190
205x1
215x1
225x1

Pull-Ups
5,4,3
*Started out with close grip chins, just recently switched pull-ups

Bench
1x10x45 (Warm-Up)
1x5x80
1x5x100
2x5x120
1x4x120
*Probably could of made the last rep but, didnt want to fail.

Incline Bench
3x5x80
*Threw out incline presses for awhile but decided to add some in.

Calf Raises
2x10x70



Its funny to look back at the beginning of this journal when I didn't have access to a gym. Training at home a curl bar and a couple handfulls of 5 and 10lb plates. Its good to see progress made, even if only small steps..

 

[Krueg]

Wednesday, October 17th. 2012
Workout B

Front Squat
1x5x45 (Warm-Up)
1x5x95 (Warm-Up)
130x5
150x5
170x5
170x5
170x5
*Going to add 5lbs next week.

Barbell Rows
1x10x45 (Warm-Up)
75x5
95x5
115x5
115x5
115x5

Press
1x10x30 (Warm-Up)
50x5
60x5
70x5
70x5
70x5
80x1
80x1
80x1

Deadlift
175x5
205x5
235x5
265x1 PR
275 - Failed
*Going to add 5lbs next week.

 

[Krueg]

Friday, November 9th. 2012
Workout A

Squat
1x5x45 (Warm-Up)
1x5x95 (Warm-Up)
------------
140x5
170x5
200x3
200x3
200x3
215x1

Pull-Ups
5,5,4

Bench
1x10x45 (Warm-Up)
1x5x55 (Warm-Up)
-------------
1x5x80
1x5x100
120x3
120x3
120x3

Calves
2x10x70

 

[Krueg]

Monday, November 12th. 2012
Workout B

Front Squat
1x5x45 (Warm-Up)
1x5x95 (Warm-Up)
135x5
155x5
175x5
175x3
175x4

Barbell Rows
1x10x45 (Warm-Up)
1x5x55 (Warm-Up)
75x5
95x5
115x5
115x3
115x3

OH Press
40x5
60x5
70x5 (Someone was using the 80lb Bar)
90x1
100x1 PR

Deadlift
135x5 (Warm-Up)
180x5
210x5
240x5

 

[Krueg]

Wednesday, November 14th 2012
Workout A

Squat
1x5x45
1x5x95
1x5x140
1x5x170
1x5x200
215x1
225x1
230x1 PR

Pull-Ups
5,5,5

Bench
1x10x45
1x5x80
1x5x100
1x5x120
135x3
140x2

 

[Krueg]

Just finished 6 months of training with Reg Parks 5x5 program. Going to take 4 days and start training for Powerlifting this coming monday. Heres a look at my numbers when I started and where I'm at now.

Start
Squat: 110lbs
Bench: 100lbs
Deadlift: 115lbs
Press: 70lbs

End
Squat: 230 (+120)
Bench: 140 (+40)
Deadlift: 265 (+150)
Press: 100 (+30)

 

[Krueg]

Started Jim Wendlers 5/3/1 for powerlifting today. Had a pretty good workout, didn't really know how things would go. Only took me around 30-45 minutes to do. Kept the assistant work light to learn the exercises and form. I honestly felt I could of done more cause I'm use to doing 3-4 heavy compound movements in a day.

Monday, November 19th. 2012
Wave 1: 3x3 + Heavy Singles (Optional)

Squat
1x10x45
1x5x90
1x5x115
1x3x135
-----------
160x3
185x3
205x3

Leg Presses
3x10

Good Mornings
3x8

Weighted Sit-Ups
3x8

 

[Krueg]

Hams & Abs still feeling sore from monday, glad I was doing upper body today.

Wednesday, November 21st. 2012.
Wave 1: 3x3 (Bench Day)

Bench Press
45x10
55x5
65x5
80x3
Work Sets:
95x3
105x3
120x3

Incline Press
3x10

Barbell Rows
3x10

Calf Raises
3x15,12,10

 

[Krueg]

Friday, November 23rd. 2012
Wave 1: 3x3 + Singles

Deadlift
135x5
160x3
185x3
210x3
235x3
245x1
245x1
245x1

Lat Pulls
3x10
*Originally was suppose to do Rows today but, did them Wednesday, Gonna switch back next wave.

Leg Curls
3x10

Abs
*Tried to do some abdominal work, but was still sore from monday. Guess thats what happens when you neglect your core.

 

[Krueg]

Wednesday, November 28. 2012
End of Wave 1: 3x3

OH Press
40x5
50x5
60x3
Work Sets:
70x3
80x3
90x3

UpRight Rows
3x10

Barbell Curls
3x10

Close-Grip Press
3x8

Felt like I was bodybuilding doing shoulders and arms..

 

[Krueg]

Friday, November 30th. 2012
Wave 2: 3x5

Squat
90x5
115x5
135x5
Work Sets
150x5
170x5
195x5

Leg Press
3x10

Good Mornings
3x8

Weighted Sit-Ups
3x8

Pretty good workout, had a better feel for it my second time around. Legs felt like jello afterwards and quads are sore today.