Kruegs Journal

[Krueg]

Monday, May 6. 2013
Wave 3 - Cycle 7

Deadlift
115x5
135x5
175x3
215x5
245x3
275x1
285x1
295x1


Bent-Over Good Mornings (Cambered Bar off pins)
3x5x155

Leg Curls
3x12x50

Weighted Sit-Ups
4 sets of 15,12,10,8 w/ 35 plate

Time: 45 Mins

 

[TheStig]

(Cambered Bar off pins)

What are those?

And nice numbers on the deads. What is your height and weight?

 

[Krueg]

What are those?

And nice numbers on the deads. What is your height and weight?

Its a special type of barbell http://www.westside-barbell.com/public/images/JakeCamberedBar.jpg

I do these in the power rack with the safety pins in so I have a point of reference on how far I want to go down. Also there incase I would fall forward. Most powerlifters would use suspended chains but, my gym lacks the proper chains.

I'm 6'0 - 6'1 around 168lbs haven't weighed myself in a couple months.

 

[Krueg]

Tuesday, May 7. 2013
Wave 3 - Cycle 7

OH Press
45x10
45x5
60x5
70x3
90x5
100x3
115x1
120x1
125x1

Assistance:

Close Grip Bench Press
Lat Pulls
Side Laterals
Shrugs

 

[Purefilth]

good work
i did OH press today too those numbers from seated yeah?

 

[Krueg]

good work
i did OH press today too those numbers from seated yeah?

Thanks Pure,

I do these standing, my first several sets were done strict, my last two sets I used the "Push Press" method to hit a 10lb personal Best.

 

[Krueg]

Skwaats today, wasn't very motivated so just did my main lift and a couple assistant exercises and got out. Workin 10 straight this week, so I just wanted to go home and relax!

Thursday, May9th. 2013
Wave 1 - Cycle 8

Squat
45x8
45x5
105x5
130x5
160x3
185x3
210x3
235x3
* Had trouble hitting depth on my first few warm-up sets. Hamstrings could of been a little tight, but once the weight got a little heavier I was able to hit parallel.

Leg Press
3x12x160

DB Side Bends
4x10 w/ 70lb DB

 

[Purefilth]

You got in there - thats what matters. I was in two minds this morning too, but I hit it, and I hit it good.

Its those days when you really cant be bothered but you do it anyway that show your true measure.

 

[Krueg]

Thanks Pure, appreciate it. :rockon:

 

[Krueg]

Bench Press today, I don't dislike it but, this is a weaker lift for me. So, worked on speed and being more explosive off the chest...

Saturday, May 11. 2013
Wave 1 - Cycle 8

Bench
2x10x45
60x5
75x5
90x3
105x3
125x3
140x3
*Got a little angry for my last set, last week I went for a 5lb PR and failed. So couldn't let the barbell defeat me again! :box:

Assistance:

DB Tricep Ext. 5x8
Chest Supported Rows 4x8
Rear Delts 3x10
Hammer Curls 4x10

Post workout: PB & banana sandwich, pasta, milk and a couple Oreo's

 

[Krueg]

Monday, April 13. 2013
Wave 1 - Cycle 8

Deadlift
115x5
145x5
180x3
210x3
250x3
270x3

Special Exercises:

Bent-Over Good Mornings 3x5
Leg Curls 4x12
Weighted Sit-Ups 3x15

 

[Fuglydude]

Getting close to 3 plates on your pull! Keep it up!

 

[Krueg]

Thanks Fugly, just trying to make consistent, small steady jumps.

 

[Krueg]

Reached my one year training mark today of consistent training in the gym. Got my goals planned out to where I want to be by this time next year and look to start competing in competition.


Friday, May 17. 2013
End of Wave 1 - Cycle 8

OH Press
45x10
50x5
60x5
75x3
85x3
100x3
110x2 (1 rep shy from goal)

Assistance:

CGBP 3x10
Lat Pulls 3x8
Side Laterals 3x10,8,6
Shrugs 4x10
DB Curls 3x10 Plus a 4th set for my left arm.

 

[Krueg]

Thought about going out to the bars last night, but decided to stay home to save some money and so I wouldn't feel like crap today. Though everything felt brutal anyways...

Saturday, May 18th. 2013
Wave 2 - Cycle 8

Squat
4x2x45
105x5
130x5
160x3
170x5
200x5
225x5

Leg Press
3x12x160

GHR's
4x6 x BW

DB Side Bends
3x8 x 80 DB

Calves
4x10

 

[Krueg]

Tuesday, May 21. 2013
Wave 2

Bench Press
2x10x45
60x5
75x5
90x3
100x5
115x5
130x5

Close-Grip Bench: 3x8
Chest Supported Rows 3x8
Rear Delts: 3x8
DB Incline Press: 2x25

 

[TheStig]

Just looking over your log, I really love how strict you are with your program. Isn't it the 5/3/1?

 

[Krueg]

Thanks Stig.

Yes, I'm running 531 for powerlifting, so its actually 3/5/1 for me. Basically the same thing but with a couple small tweaks.

 

[Krueg]

Thursday, May 23rd. 2013
Wave 2

Deadlift
120x5
150x5
180x3
195x5
225x5
255x5
*Kinda tough but, not too tough. I think it was more of mental thing to get all 5 reps on my top set.

Good Mornings (Bent-Over)
3x5x165
*Tried to mimic my deadlift on these to help my carry over.

Weighted Sit-Ups
4x15 x 35lb plate

Pretty short and sweet today. Worked 8am-4pm so was a little tired going to the gym after work.

 

[Fuglydude]

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