Krueg's Strength & Size Journal

Krueg · 11-16-2012, 02:05 PM

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 · 11-16-2012, 02:16 PM

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 · 11-19-2012, 01:58 PM

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 · 11-22-2012, 03:57 PM

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 · 11-25-2012, 11:12 AM

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 · 11-30-2012, 01:26 PM

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 · 12-01-2012, 12:44 PM

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.

11-16-2012, 02:05 PM	#101
Krueg Master Don Juan Join Date: Mar 2012 Posts: 546	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 __________________ Women are not at their ease except with those who take chances with them, and enter their spirit. -Ninon De L'Enclos Last edited by Krueg : 11-16-2012 at 02:07 PM. Reason: Added date.

11-16-2012, 02:16 PM	#102
Krueg Master Don Juan Join Date: Mar 2012 Posts: 546	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) __________________ Women are not at their ease except with those who take chances with them, and enter their spirit. -Ninon De L'Enclos

11-19-2012, 01:58 PM	#103
Krueg Master Don Juan Join Date: Mar 2012 Posts: 546	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 __________________ Women are not at their ease except with those who take chances with them, and enter their spirit. -Ninon De L'Enclos

11-22-2012, 03:57 PM	#104
Krueg Master Don Juan Join Date: Mar 2012 Posts: 546	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 __________________ Women are not at their ease except with those who take chances with them, and enter their spirit. -Ninon De L'Enclos

11-25-2012, 11:12 AM	#105
Krueg Master Don Juan Join Date: Mar 2012 Posts: 546	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. __________________ Women are not at their ease except with those who take chances with them, and enter their spirit. -Ninon De L'Enclos

11-30-2012, 01:26 PM	#106
Krueg Master Don Juan Join Date: Mar 2012 Posts: 546	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.. __________________ Women are not at their ease except with those who take chances with them, and enter their spirit. -Ninon De L'Enclos

12-01-2012, 12:44 PM	#107
Krueg Master Don Juan Join Date: Mar 2012 Posts: 546	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. __________________ Women are not at their ease except with those who take chances with them, and enter their spirit. -Ninon De L'Enclos