Kruegs Journal

[Krueg]

For your DLs, are you lifting conventional or sumo? What grip? How wide of a stance?

I'm a Conventional puller. For my Warm-Up sets I'll use a double over hand grip and for my work sets I switch to a mixed grip. I use a narrow stance, feet a few inches a part and toes pointing slightly out.

Yesterday was a medium day (85%) of my Training Max. Next wave I'll work up to 95% and depending on how I feel, possibly go for a PR.

 

[Krueg]

Friday, May 24th. 2013
End of Wave 2 - Cycle 8

OH Press
45x10
50x5
60x5
75x3
80x5
95x5
105x3
*Not sure whats going on with my OH Press, been kind of stuggling with it the last couple weeks.

Assistance
Dips
Chin-Ups
Side Laterals
Shrugs
BB Curls

 

[Krueg]

Sunday, May 26. 2013
Wave 3 - Cycle 8

Squat
45x8
105x5
130x5
160x3
200x5
225x3
250x1
260x1
270x1 10lb PB

No Assistance, had to go home and get ready for work.

 

[Krueg]

Tuesday, May 28. 2013
Wave 3 - Cycle 8

Bench
45x8
45x8
60x5
75x5
90x3
115x5
130x3
145x1
155x1 5lb PR
*Think I figured out my chest is the weak point on the bench. Struggled to get the bar off my chest, but once it got around the half way mark I locked it out fairly easy. Gonna start adding some wide grip pressing for reps after my main set and see how things go.

Assistance
DB Tricep Ext. 3x8
Chest Supported Rows 3x12
Incline DB Press 3x15
Rear Delts 3x10
Hammer Curls 3x6

 

[TheStig]

Looks like the start to a good week with 2 personal bests already! Good work

 

[Krueg]

Thanks Stig! I aim for a 5lb PR for my upper body and 10lb PR for my lower body at the end of each training cycle. Doesn't always happen for me, but that's the goal.

 

[Krueg]

Wednesday, May 29th. 2013
Wave 3 - Cycle 8

Deadlift
115x5
150x5
185x3
225x5
255x3
285 Miss
*Pretty pissed I didn't get 285 and hitting 295 last cycle. Had trouble locking it out and the bar got away from me a little bit, but that's life!

Assistance:

Good Mornings (Bent-Over) 3x5x165
Leg Curls 4x10x60
Cable Rows 4x12x60
Weighted Sit Ups 3x12 w/ 35 plate

 

[Purefilth]

looks like a healthy amount of weight there anyway buddy.

 

[Krueg]

Thanks Pure, It was a decent amount of weight for my strength level. On a side note it didn't really help with a hot chick a few feet in-front of me doing lunges as I'm trying to lock it out


Anyways, Going to recalculate my Percents and Training maxes. Been getting away with a higher training max the last 8 cycles, but its starting to catch up. Gonna take a couple days off and start out a little lighter to build some strength up.

 

[Krueg]

Saturday, June 1st 2013
Wave 1: Cycle 1

Squat
45x5
100x5
125x5
150x3
175x3
195x3
220x3
235x1 (Added a couple singles)
235x1

Glute Ham Raises
4x8 x BW

Back Raises
3x8 x BW

Side Bends
3x8 x 65 DB

Lat Pulls
3x10x50

 

[Fuglydude]

Lifts are coming along man! Great to see progress! Keep it up.

 

[Krueg]

Lifts are coming along man! Great to see progress! Keep it up.

Thanks man, appreciate it

 

[Krueg]

Another fun bench day! Nothing awesome, just workin on building some strength...

Monday, June 3rd. 2013
Wave 1 3x3 + Singles

Bench
45x5
45x5
60x5
75x3
85x3
100x3
115x3
130x3
135x1
140x1

CGBP 3x8
Chest Supported Rows 3x12
Hammer Curls 3x10
Rear Delts 3x10

 

[TheStig]

Bench days are always fun! lol. And CGPB? Close grip something?

 

[Krueg]

^Spelling error :crazy: Thanks for pointing that out. Meant Close-Grip Bench Press (Edited)

Went with a wider grip today to focus a little more on my pecs/shoulders. Pressing the bar off my chest is kind of a weaker area for me vs. my triceps and lock-out power. I am a taller guy with long arms, so I'm still learning what works best for me on the Bench.

 

[DanZy]

Have you tried reverse grip bench? You might be stronger with it

 

[TheStig]

Have you tried reverse grip bench? You might be stronger with it

That sounds awkward as hell lol

 

[Krueg]

Wednesday, June 5. 2013
Wave 1 - Cycle 1: 3x3 + Singles

Deadlift
115x5
135x5
160x3
190x3
215x3
240x3
250x1
265x1

Cambered Bar GM's
3x3x180 (Around 60% of my best DL)

GHR's
2 sets of 8 x BW
2 sets of 8,7 w/ 10lb Plate

Weighted Sit-Ups
3x12 w/ 35lb Plate

 

[Krueg]

Friday, June 7. 2013
Wave 1 Cycle 1: 3x3 + Singles

OH Press
45x10
45x5
60x5
70x3
80x3
90x3
105x3
110x1
115x1
*Pressing felt pretty good today, 105x3 was a kind of tough. Think I fixed my technique a little bit cause I felt my lats working a little more pressing the weight up.

Chin-Ups
5,5,5,4,3 x BW

Dips
3x8 x BW

Side Laterals
3x10 x 15's

Barbell Shrugs
3x10x155

 

[Krueg]

Another fun squat day! Did some drinkin last night so wasn't really feeling it today, squats felt fairly easy though...

Saturday, June 8th. 2013
Wave 2 Cycle 1: 3x5

Squat
45x5
100x5
125x5
150x3
160x5
185x5
210x5

GHR's
4 sets of 8,8,6,6 x 10lb plate

DB Side Bends
4x8 x 65 DB

Back Raises
3x10 x BW