Kruegs Journal

[Krueg]

Been a while since I posted any training logs, thought I'd start out with a new one...

Wednesday, February 13th. 2013
Wave 1 - Cycle 4

Deadlift
135x5
145x5
175x3
205x3
235x3
265x2
265x1
265x1
*Goal was to hit 265 for a triple, think I under estimated it cause it felt a hell of a lot tougher than I thought. Decided to do a couple singles after that.

Assistant Work
Good Mornings - 3x10
Leg Curls - 4x10
Weighted Sit-Ups - 3x15

Time: 45 Mins.

 

[Krueg]

Friday, February 15th. 2013

OH Press
45x5
55x5
70x3
80x3
90x3
100x3
105x1
105x1

Assistant Work
Dips - 4 sets @ BW
Hammer Curls - 4x10
Rear Delts - 3x10

Time: 30-45 mins.

 

[Krueg]

Saturday, February 16th. 2013
Wave 2

Struggled with this cycles squat percentages so I decided to re-due my last squat cycle...

Squat
2x10x45 (Warm-Up)
100x5
125x5
150x3
160x5
185x5
210x5

Acessory Work
Leg Press 3x12
Back Extensions 3x8
Weighted Sit-Ups 3x15

Time: Around 45 minutes.

 

[switch]

quick question, what is the routine that you are doing at the moment?

 

[Krueg]

quick question, what is the routine that you are doing at the moment?

I'm currently running Jim Wendlers 5/3/1 for Powerlifting, its a more simplified version of the Westside Barbell Method.

 

[Krueg]

Monday, February 18th. 2013

Bench
Barx10 (Warm-Up)
60x5
75x5
90x3
95x5
110x5
125x6

Accessory Work:
Lat Pull Dows - 4x10 (SuperSet w/ Bench)
DB Bench - 3x15
DB Tricep Ext. - 3x6
Chest Supported Rows - 3x10

Time: 45 Mins.

 

[Krueg]

Nice job sticking with it, Krueg. You're very consistent.

Your most recent workout looks great. Working chest and back into the same workout is very effective, in my opinion.

Hey Espi, thanks your checking in. It was once said by you, who told me in the beginning it was about consistency! Been 9 months in the gym now, main goal is to hit 300 or more on my DL before the 1 year mark and maybe a 315 squat by the end of this year.

 

[Krueg]

Wednesday, February 20th. 2013
Wave 2: Cycle 4

Deadlift
135x5
145x5
175x3
190x5
220x5
250x3
*Goal was to hit 5 reps on my last set, only had 3 reps in me. Gonna keep charging through the next Deadlift wave, going for a 5lb PR, will see if I need to recalculate %'s after that.

Accessory Work:
Arched-Back Good Mornings - 3x8
Leg Curls - 3x10
Weighted Sit-Ups - 3x15

 

[Krueg]

Friday, February 22nd. 2013
Wave 2: Cycle 4

OH Press
45x5
55x5
70x3
75x5
85x5
95x5

Accessory Work:
Dips
Hammer Curls
Rear Delts

 

[Krueg]

Saturday, February 23rd. 2013

Squat
45x10
100x5
125x5
150x3
185x5
210x3
235x1
235x1
235x1

Accessory Work:
GM's - 3x5 (Worked up to 65% of squat max)
GHR's 3x10
DB Side Bends 3x10

 

[Krueg]

Monday, February 25th. 2013
Wave 3: Cycle 4

Bench
45x10
45x5
60x5
75x5
90x3
110x5
125x3
140x1

Assistant Work
Lat Pulls 3x10 S.S. w/ Bench
DB Bench 3x15
Tricep Ext. 3x8
Chest Supported Rows 3x10

 

[Krueg]

Yesterday was Deadlift day, did not perform as well as I wanted to. Pulled 95% of my training max but did not meet my goal. Upper body progression is going pretty steady so far (knock on wood). Gonna switch up my accessory work a little bit and go harder on my Hams, Low Back and Abs.

Thursday, February 28th. 2013

OH Press
45x5
55x5
70x3
85x5
95x3
110x1 (5lb PR)

Assistant Work
Chin-Ups: 4 set @ BW (SuperSet with OH Press)
Dips: 4 sets @ BW
Hammer Curls: 4x10
Rear Delts: 3x10
Calves: 4x10 Hardly do calves, thought I'd throw some in

Time: About 45 minutes.

Pretty good workout, gonna take a Deload week and give my body some rest.

 

[switch]

^ is there a difference between standing press and the seating shoulder press? just wondering

 

[Krueg]

^ is there a difference between standing press and the seating shoulder press? just wondering

Seated Military Presses are more of a strict movement, could make the lift a little more challenging. With a standing MP or OH Press you could use your legs to help you press the bar up, (Push Press) a kind of cheating method to help you handle heavier weights. But, that is optional, most of the time you should be using good form and do it strict.

Either way they are the same exercise, you can always try both and see what works better for you.

 

[switch]

oh thanks....i'm doing seated version atm so i was wondering to know the difference .thanks for your reply

 

[TheStig]

Just wanna mention I do seated MP and have always done it on the smith machine (only lift I do on it), but will start doing it with free weights as the smith machine fvcks up my shoulder because it fvcks up my form. Does anyone use free weights for MP? Because I'm wondering how much the weight goes down initially once you start doing them on free weights.

 

[Purefilth]

Just wanna mention I do seated MP and have always done it on the smith machine (only lift I do on it), but will start doing it with free weights as the smith machine fvcks up my shoulder because it fvcks up my form. Does anyone use free weights for MP? Because I'm wondering how much the weight goes down initially once you start doing them on free weights.

you'll have to test it - start light for a few reps and add more to build up to a comfortable working weight

 

[Krueg]

Just wanna mention I do seated MP and have always done it on the smith machine (only lift I do on it), but will start doing it with free weights as the smith machine fvcks up my shoulder because it fvcks up my form. Does anyone use free weights for MP? Because I'm wondering how much the weight goes down initially once you start doing them on free weights.

I only use a barbell for my shoulder pressing. Do 1 or 2 warm-up sets and work up to what your normally press.

 

[Krueg]

Way to stick to it Krueg. Keep up the great work.

Thanks Espi.

 

[Krueg]

Coming off my Deload week today, had a couple bad days last week and thought it might be good to take the deload but, I really didn't need it. So, I dived into some sqwaats today...

Friday, March 8th. 2013

Squat
2x5xBar
105x5
130x5
155x3
180x3
205x3
235x3

Accessory Work:
Back Raises: 3x10 w/ Medicine Ball
GHR's: 4x8
DB Side Bends: 3x10
Calves: 3x10