Krueg's 2014 Log

[Krueg]

Wednesday, March 26. 2014
Week 11 - Max Effort Bench

Bench
45x5/5
65x3
75x3
90x3
105x3
120x3 (About 75%)

Pull-Ups
4x4 x BodyWt.

Seated DB Power Cleans
2x15

Hammer Curls
2x10

 

[Krueg]

Thursday, March 27th. 2014
Week 12 - Test Squat

Warm Up:
GHR's 3x6
Lat Pulls 3x10

Squat
45x5
95x5
115x5
135x3
185x3
225x3
255x1
280x1 5lb PR
285x1 10lb PR!

 

[TheStig]

Nice double PR! Always a great day when that heppens!

 

[Krueg]

Thanks Stig! More to come!

Sunday, March 30th. 2014
Week 12 - Test Bench

Warm Up
GHR's 3x6
Lat Pulls 2x10
Tricep Pushdowns 2x10

Bench
45x5
75x5
95x5
115x5
135x3
155x1
165x1 5lb PR
170x0
170x1 10lb PR!
*Form broke down first attempt, had to get my head screwed on right and got it the 2nd time.

PullUps
1x10

So far added 20 pounds to my total, think the westside method is the program for me. Deadlift next time, hope to get another increase.

 

[Krueg]

Monday, March 31st. 2014
Week 12 - Test Deadlift

Warm-Up
GHR's
Lat Pulls

Deadlift
135x3
165x3
195x3
225x1
250x1
285x1
305x1
315x1 20lb PR! Raw/No Belt

 

[TheStig]

Good job hitting 3 wheels man

 

[DanZy]

Well done on hitting the new PR. You really should be lifting 315 raw, belts and straps are only needed when the weight gets quite a lot bigger

 

[Krueg]

Thanks guys, just shy of two years training now, been waiting for that one. Start up another 12 weeks tomorrow..

 

[Krueg]

Thursday, April 3rd. 2014
Week 1 - Dynamic Effort Bench Press

Bench
45x5
65x3
75x3
90x3
------
8x3 x 100 (60%)

Pin Press (Mid-Height)
100x3
125x3
140x3 (+5lbs)

DB Bench Press
20's x 10
30's x 10
40's x 10

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

Tricep Pushdowns
4x12

 

[Krueg]

Saturday, April 5. 2014
Week 1 - Max Effort Squat/Dead

Good Mornings
45x5
75x5
105x5
135x5
165x5
185x5
*Not a true 5RM just getting a guideline for the next couple weeks.

GHR's
3x10 w/ 25lb plate

DB Lunges
15's x 10
25's x 10
35's x 5
35's x 5

Hyperextensions
3x10 x BodyWt.

Weighted Sit-Ups
3x10 w/ weight behind head

Glad this workout is over, everything felt brutal and my conditioning just sucked. Probably doesnt help I'm a pack a day smoker either..

 

[Krueg]

Tuesday, April 8th. 2014
Week 1 - Max Effort Bench

Incline Press
45x5/5
65x5
75x5
95x5
105x5
115x5

PullUps
3x5

3-Way Shoulder Raise
3x10

DB Tricep Ext.
20 x 10
30 x 10
45 x 10

Hammer Curls
3x10

 

[Krueg]

Had a good day in the gym today, everything felt good. On a side note got a compliment from a guy I see in the gym every now and then. He approached me, shook my hand and said he noticed I been getting stronger and looking a little bigger. So that made me feel good... Anyways, heres today's session.

Thursday, April 10. 2014
Week 1 - Dynamic Effort Squat/Dead

Squat
45x5
75x5
95x5
115x5
135x3
-------
8x2 x 155 (55%)

Deadlift
135x3
155x1
------
8x1 x 170 (55%)

*Decided to drop 10 sets to 8.

SLDL
95 x 10
115 x 10
135 x 10

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

Hanging Leg Raises w/ Bent Knees
3x10

 

[Krueg]

Another fun day at the gym! Tri's and Lats are Pumped!

Saturday, April 12th. 2014
Week 2 - Dynamic Effort Bench Press

Bench
45x10/5
65x5
75x5
90x5
-------
8x3 x 100 (60%) (Close,Medium,Wide)

Pin Press (Mid-Height)
115 x 3
135 x 3
145 x 3 (+5lbs PR)

DB Bench Press
20's x 10
25's x 10
30's x 10
40's x 10

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

Tricep Pushdowns
4x12

 

[chath]

so how long have you been lifting? My numbers look slightly higher but I've been lifting since July 2013. I did a huge cut and lost some strength but I'm bulking again very soon.

Have you tried a smolov jr. routine? I increased my squat 45% in one month on that routine, minimal cardio, 4500kcal per day.

If you have been doing high volume(8-10 reps) for a while, it's time to switch to 7x5 and then 10x3.
http://joshmahony.com/weights/smolov_jr.php

I won't see gains until I do a few sessions where I'm struggling with a spotter. Once you build size with the high rep exercises you need to train all the new fibers to work together at their maximum output(lots of weight, few reps, lots of sets).

 

[Krueg]

I been lifting seriously for a year and 11 months now. I'm currently using the Westside Method aka Conjugate System, it put 20lbs on my deadlift and added 40lbs to my total, so I'm a believer...

Heard good things of about the Smolov routine, even know a few guys who ran it. Though I dont know if I could handle doing all 3 lifts in one day.

 

[Krueg]

Sunday, April 13th. 2014
Week 2 - Max Effort Squat/Dead

Good Mornings
45x5
75x5
105x5
135x5
165x5
195x5 (+10lbs) PR

GHR's
4x10 w/ 25lb plate

DB Lunges (Walking)
BodyWt. x 10
10's x 10
15's x 10
20's x 10

Hyperextensions
4x10 x BodyWt.

Weighted Sit-Ups (Weight behind head)
BodyWt. x 10
1x10 x 5lb plate
2x10 x 10lb plate

 

[TheStig]

I'm currently using the Westside Method aka Conjugate System, it put 20lbs on my deadlift and added 40lbs to my total, so I'm a believer..

How's that compared to 5/3/1? I seem to remember you changed to Westside because you didn't think 5/3/1 was getting you where you wanted to be, but did you make any gains on 5/3/1?

Now that my 1RM's are a bit higher I think I wanna run 5/3/1 soon. The reason I want to get my 1RM's high is because I know for 5/3/1 you start out with a training max of 90% of your true 1RM, and I want my training maxes to be as high as possible.

 

[Krueg]

I followed the standard 5/3/1 program for about 9 months and started out making strength gains. But, after around 6 months progress stopped. I do think its a good program and he actually came out with a newer version called Beyond 5/3/1, it allows more variation and freedom to the program. I know a guy now using it and he's been making good progress so far. I would give it a shot or check out the ebook.

Westside is more advanced, but anyone can use it because the training percents are the same for everyone. You just have to do your research to understand how it all works. Then you have to plug in the right exercises/training tools that will help you.

 

[Krueg]

Kind of a ****ty workout today, was planning to use the incline press but, everybody was on it. So, I set up an adjustable bench in the power rack, but about every other rep the bar was hitting the j-hooks, so I just said screw it and cut things a little short...

Tuesday, April 15. 2014
Week 2 - Max Effort Bench

Incline Press
45x5
65x5
75x5
95x5
110x3

PullUps
8,6,5 x BodyWt.

3-Way Shoulder Raise
3x12

DB Tricep Ext.
25 x 10
30 x 10
40 x 10
55 x 6 (+5lbs) PB

 

[Krueg]

Thursday, April 17. 2014
Week 2 - Dynamic Effort Squat/Dead

Squat
45x5
75x5
95x5
115x5
135x2
-------
8x2 x 170 (60%)

Deadlift
135x5
175x1
-------
8x1 x 190 (60%)

SLDL
95 x 10
115 x 10
135 x 10
155 x 10 (+10lbs) PB

DB Side Bends
65 x 10
75 x 10
85 x 10 (+5lbs) PB

Hanging Leg Raises w/ Bent Knees
3x10