Krueg's 2014 Log

[Krueg]

Nothing crazy today, gonna be kind of a light training week...

Sunday, February 23rd. 2014
Week 7 - Dynamic Effort Bench Press

Speed Bench
45x3
65x3
75x3
85x3
------
8x3 x 95 (60%) (Alternating grips)

Seated Overhead Lockouts
95x3
105x3
115x3

Standing DB Military Press
15's x 10
20's x 10
25's x 10

DB Rear Laterals
3x12

 

[Krueg]

Monday, February 24. 2014.
Week 7 - Max Effort Squat/Dead

Squat
45x3
70x3
95x3
120x3
145x3
170x3
195x3
225x3
245x3 Rep PR

Good Mornings
45 x 10
95 x 10
115 x 10

Barbell Lunges (Stationary)
40 x 10
40 x 10
50 x 10
*Found out I suck as these, started with weaker leg first, took long strides and worked on form.

Weighted Sit-Ups
3 x 10

 

[Krueg]

Wednesday, February 26th. 2014
Week 7 - Max Effort Bench

Close-Grip Bench
45x3
60x3
75x3
90x3
105x3
120x3
135x3 PR
*Suprised myself today, was stronger with a close grip than I thought. Index Fingers just outside the smooth.

Pull-Ups
5 x 4 x BW

Straight Bar Tricep Ext.
30 x 10
40 x 10
50 x 10
*Did these laying on a flat bench, think I turned them into a JM Press but, really hit my triceps

Seated DB Power Cleans
3x15

Hammer Curls
2x10

 

[Krueg]

Short and simple, light training day...

Friday, February 28. 2014
Week 7 - Dynamic Effort Squat/Dead

Speed Squat
10x2 x 140 (55%) *2 Second pause at the bottom

Speed Pulls
10x1 x 160 (55%)

SLDL
2x10

DB Side Bends
2x10

Hanging Leg Raises w/ Bent Knees
2x10

 

[TheStig]

The consistency is good as always

 

[Krueg]

Thanks Stig, 5 more weeks til I test for a new 1RM. See how things go and if the program is working.

Saturday, March 1st. 2014
Week 8 - Dynamic Effort Bench

Bench
45x5,5
60x5
75x5
90x3
------
8x3 x 95 (60%)

Seated Overhead Lockout
95 x 3
110 x 3
120 x 3 (+5lbs)

Standing DB Military Press
15's x 10
25's x 10
30's x 10 (+5lbs)
30's x 8

DB Rear Laterals
3x12

DB Curls
3x10

 

[Krueg]

Monday, March 3rd. 2014
Week 8 - Max Effort Squat/Dead

Squat
45x5
95x5
115x5
135x3
175x3
205x3
230x3
250x3 +5lbs Rep PR

Good Mornings
45 x 10
95 x 10
115 x 10

Barbell Lunges
30 x 10
40 x 10
40 x 10

Weighted Sit-Ups w/ Feet Anchored
BW x 10
3 x 10 w/ 10lb plate behind head

 

[Krueg]

Wednesday, March 5th. 2014
Week 8 - Max Effort Bench

Close-Grip Bench
45x5
65x3
85x3
95x3
110x3
125x3
140x3 +5lbs New 3RM

Pull-Ups
6 x 4 x BW

Tricep Extensions w/ Straight Bar
30 x 10
40 x 10
50 x 10
50 x 8

Seated DB Power Cleans
4x15

 

[Krueg]

Thanks Espi, cant make progress without it.

Thursday, March 6. 2014
Week 8 - Dynamic Effort Squat/Dead

Squat
45x3
95x3
115x3
135x2
------
10x2 x 155 (60%) 2 second pauses at the bottom*

Deadlift
135x5
------
10x1 x 175 (60%)

SLDL
70 x 10
90 x 10
110 x 10
110 x 10

DB Side Bends
60 x 10
70 x 10
80 x 10 (+5lbs)

Hanging Leg Raises w/ Bent Knees
3x10

 

[Krueg]

Sunday, March 9. 2014
Week 9 - Dynamic Effort Bench Press

Bench
45x5
65x5
75x5
90x3
-----
6x3 x 95 (60%)
1x1 x 110 (70%)
1x1 x 130 (80%)
1x1 x 145 (90%)

Seated OverHead Lockouts
95 x 3
115 x 3
130 x 3 (+10lbs) PR

Standing DB Military Press
15's x 10
20's x 10
25's x 10
25's x 10
30's x 8

DB Rear Laterals
4x12

 

[Krueg]

Tuesday, March 11. 2014
Week 9 - Max Effort Squat/Dead

Squat
45x3
95x3
115x3
135x3
185x3
205x3
225x3
260x3 PR!
*First 2 reps felt pretty good but last rep was a grinder...

Good Mornings
45 x 10
95 x 10
135 x 10

Weighted Sit-Ups
BW x 10
3 sets of 10 w/ 10lb plate behind head.

Skipped lunges today...

 

[TheStig]

Skipped lunges today...

Yeah I wasn't feeling squats at all today

Good PR too!

 

[Krueg]

Thanks Stig, lunges are brutal for me so said screw it! Already hit a rep pr anways

Final week of Close-Grip presses, decided to go big or go home.

Thursday, March 13. 2014
Week 9 - Max Effort Bench Press

Close Grip Bench
45x5
60x3
75x3
90x3
105x3
120x3
135x3
150x1 +10lbs PB
*Index fingers just outside the smooth

Pull-Ups
7 sets of 4 by body weight

Tricep Extensions w/ Straight Bar
20 x 10
30 x 10
40 x 10
50 x 10
60 x 6 (+10lbs)
*Did these laying on a bench, lowering to the forehead. Think these are called Skull Crushers?

Seated DB Power Cleans
4x15

 

[Krueg]

Wasnt feeling squats today, but deadlifts felt good.

Friday, March 14th. 2014
Week 9 - Dynamic Effort Squat/Dead

Squat
45x5
95x3
115x3
135x3
-------
8x2 x 170 (65%)
1x1 x 190 (75%)
1x1 x 225 (85%)

Deadlift
135x5
155x3
------
8x1 x 190 (65%)
1x1 x 225 (75%)
1x1 x 250 (85%)

SLDL
65 x 10
95 x 10
105 x 10
115 x 10
135 x 10 (+15lbs) PB

DB Side Bends
55 x 10
65 x 10
75 x 10

Hanging Leg Raises w/ Bent Knees
3x10

 

[Krueg]

Sunday, March 16. 2014
Week 10 - Dynamic Effort Bench Press

Bench
45x5
60x3
75x3
90x3
------
8x3 x 95 (60%)

Dead Bench
115 for 8 singles

*Set the pins in the power rack so the bar was resting about 2 inches above my chest. Very short rest periods.

DB Bench Press
20's x 10
30's x 10
40's x 10
50's x 6 (+10lbs)

DB Bent-Over Rows
20's x 10
30's x 10
40's x 10
45's x 10 (+5lbs)

Tricep Pushdowns
4x12

 

[Krueg]

Monday, March 17. 2014
Week 10 - Max Effort Squat/Dead

Rack Pulls (Just below the knee)
135x3
165x3
195x3
225x3
255x3
285x3
315x3

Good Mornings
45 x 10
95 x 10
135 x 10

Barbell Lunges (Stationary)
30 x 10
30 x 10
50 x 10
*Skipped 4th set.

Weighted Sit-Ups
BW x 10
3x10 w/ 10lb plate behind head

 

[Krueg]

Wednesday, March 19th. 2014
Week 10 - Max Effort Bench Press

Illegal Wide Bench
45x6
60x6
75x6
90x6
105x6
120x6
*First time benching that wide, not very strong. Think I'll rotate these in next training cycle.

PullUps
6 x 4

Tricep Extensions w/ Straight Bar
30 x 10
40 x 10
50 x 10
50 x 10
*I do these laying on a flat bench, lowering bar to the forehead. Might be called skull crushers?

Seated DB Power Cleans
4 x 15

Barbell Curls
4 x 10

 

[Krueg]

Thursday, March 20th. 2014
Week 10 - Dynamic Effort Squat/Dead

Squat
8x2 x 155 (60%)

Deadlift
8x1 x 175 (60%)

SLDL
75 x 10
95 x 10
115 x 10
135 x 10
145 x 10 (+10lbs) PB

DB Side Bends
60 x 10
70 x 10
80 x 10

Hanging Leg Raises
3x10

*3rd phase of speed squats/deads. Felt like cardio but think my conditioning is getting better. Everything felt good, deadlifts moved pretty quick.

 

[Krueg]

Beginning to de-load so took it easy on the accessory lifts.

Saturday, March 22nd. 2014
Week 11 - Dynamic Effort Bench

Bench
45x5/5
60x5
75x5
90x3
------
8x3 x 95 (60%)

Dead Bench
125 x 6 singles (+10lbs)

DB Bench Press
15's x 10
25's x 10
30's x 10

DB Bent-Over Rows
15's x 10
25's x 10
35's x 10

 

[Krueg]

Good friend ended up coming over last night and got hammered. Think I still was still a lil drunk this morning

Sunday, March 23rd. 2014
Week 11 - Max Effort Squat/Dead

Deadlift
135x5
155x5
185x5
205x3
225x3
250x3 (85%)

GHR's
3x10 x BodyWt.

Weighted Sit-Ups (Hate these)
BWx10
2x10 w/ 10lb plate behind head