Kruegs Journal

[Krueg]

Monday, June 10. 2013
Wave 2 Cycle 1: 3x5

Bench
45x5
60x5
70x5
85x3
95x5
105x5
120x5
*Benching felt good/easy

DB Incline Press 3x15
Chest Supported Rows 3x12
Rear Delts 3x10
Hammer Curls 4 sets of 8,8,6,4

 

[Krueg]

Its a deadlift day!

Tuesday, June 11. 2013
Wave 2 Cycle 1: 3x5

Deadlift
115x5
135x5
160x3
175x5
205x5
230x5

Bent-Over Good Mornings
3x5x175

GHR's
4 sets of 6,6,6,8 x 25lb plate (+15)

Weighted Sit-Ups
3x12 x 45lb plate (+10)

Time: 45mins
Post-Workout: Beer

 

[[S]alvatore]

Keep it up.

 

[Krueg]

^^Will do!

Thursday, June 13. 2013
Wave 2 Cycle 1: 3x5

OH Press
45x5
60x5
70x3
75x5
85x5
100x5

+Assistance

 

[Krueg]

Had a good squat session today, didn't go for a PR or anything; but my form/technique was just really dialed in today.

Saturday, June 15th. 2013
Wave 3 Cycle 1: 5/3/1 + Singles

Squat
45x5
105x5
125x5
150x3
185x5
210x3
235x1
245x1
255x1

GHR's
4 sets of 8,8,6,6 x 25 plate

DB Side Bends
4x8 x 70 DB

Lat Pulls
3x12x50

 

[Krueg]

Sunday, June 16. 2013
Wave 3 Cycle 1: 5/3/1

Bench
45x5
60x5
70x5
85x3
105x5
120x3
135x1
140x1
145x1

+Assistance

Tuesday, June 18. 2013
Wave 3 Cycle 1: 5/3/1

Deadlift
115x5
135x5
160x3
205x5
235x3
255x1
275x1
300x0
*Damn that elusive 300! Got the bar around my knees but nothing more..

+Assistance

 

[Purefilth]

you'll get it bro. try doing lighter weights for bigger sets for a few weeks, then pyramid.


so 205 x 8 x 4
next week
225x8 x 4
then

245 x 8 x 4

spent TUME UNDER TENSION to build the muscle

then pyramid work to break the plateau

so 180 x 12
205 x 10
225 x 8
245 x 6
275 x 4
285 x 2

then drop back to
180 x 12 (or failure)

yup its a lot of lifting for one session, but thats whats needed.

youll have to build some size to break plateaus sometimes brother.

just my thoughts anyway.

 

[Krueg]

Thanks Pure, I think you bring up a good point. Will try to add some rep work in between my "Waves". But, I don't look to change or stray away from the program too much or else I'll defeat the purpose of my training. Though, sometimes it's good to tweak things to work in my favor.

 

[TheStig]

Out of curiosity, are you looking to compete in powerlifting? Have you before?

 

[Krueg]

Out of curiosity, are you looking to compete in powerlifting? Have you before?

I haven't competed before. Theres two competitions going on in my state at the end of the month, but I don't feel my strength level is up to par. I do want enter a amateur raw competition next year. I have some goals set up to where I want to be by next year and look to step on the platform then.

 

[Krueg]

Thursday, June 20th. 2013
Wave 3 Cycle 1: 5/3/1

OH Press
45x8
60x5
70x3
85x5
100x3
110x1
115x1 (Easy)

Assistance:

Pull-Ups
Dips
Side Laterals
Shrugs

 

[Krueg]

Gonna de-load some what this week to get ready for my next cycle. Not sure how light I'll go, guess it will just depend on how I'm feeling. Nothing special today, felt tired and not very focused, but sh!t had to be done as usual...

Sunday, June 23rd. 2013
Wave 4 Cycle 1

Squat
45x10
95x8
135x5
160x3
185x3
210x3

Assistance:

GHR's
Back Raises
Side Bends
Calves

 

[Krueg]

Thursday, June 27th. 2013
Wave 4 Cycle 1: Deload w/o the Deload

Deadlift
135 x 5 sets of singles (30 sec rest)
155x3
175x3
205x3
225x3

Assistance:
Bent-Over Good Mornings
GHR's
Weighted Sit-Ups
Lat Pulls

Another quick and easy day, finish up another light day with my over-head press and then jump into my next cycle...

 

[Krueg]

Didn't really post much cause I was de-loading this week. So, time to get the next cycle started!

Monday, July 1st. 2013
Wave 1 Cycle 2: 3x3

Squat
45x8
105x5
130x5
155x3
180x3
205x3
230x3
185x3
*Wasn't feeling too strong with squats today so I just did the prescribed reps and didn't add any singles. Did one back off set to work on speed/explosion.

Leg Press
3x12

GHR's
4 sets of 8,8,8,6 x 25 plate

DB Side Bends
3x8

 

[Krueg]

Wednesday, July 3rd. 2013
Wave 1 Cycle 2: 3x3 + Singles

Bench
45x8
60x5
75x5
90x3
95x3
110x3
125x3
135x1
145x1
115 x 2 sets of 3
Worked up to 10lbs less then my current PR, felt pretty strong - think I'll smash that in a couple weeks! Added a couple back off sets for paused reps to work on getting stronger off the chest.

Assistance:

DB Incline Press: 3x15
Chest Supported Rows: 3x10
Rear Delts: 3x10
Hammer Curls: 4 sets of 10,10,10,8

 

[RiceandChicken]

Good work kureg.

 

[Fuglydude]

Does your program allow anymore variation for accessory work?

Your lifts could go up a lot if you started doing appropriate accessory stuff for your body type...

 

[Krueg]

Thanks rice!

@Fugly, Yes I could switch/change my assistance exercises. The way I choose assistant work is based off the muscles involved in each lift...

Squat/Dead
-Glutes/Hams
-Low Back
-Abs

Bench
-Triceps
-Lats/Upper Back
-Delts
-Chest/Forearms/Biceps

Sometimes I'll switch it up, but If I feel its not helping my main lift I'll dump it from the program.

If you got some ideas or advice, I'm open to it..

 

[Krueg]

Saturday, July 6th. 2013
Wave 1 Cycle 2:

OH Press
45x10
50x5
60x5
75x3
85x3
95x3
110x3
115x1
120x1

Bent-Over Rows: 3x10
Dips: 3x8
Side Laterals: 3x10
Curls: 3x10

 

[TheStig]

Good job, way to stay consistent. Also, when you do OH press, is it strict press?