Kruegs Log V.2

[TheStig]

Did you walk funny? haha good stuff man

 

[Krueg]

Still lifting, but been busy at work. And yes, I was feelin it the next day...

Friday, Oct. 25th. 2013
Week 2

Deadlift
135x5
155x5
175x5
195x5
220x5

Glute/Ham Raises
3x10

Seated Cable Rows
3x12

Sit-Ups
3x10

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Saturday, October 26. 2013
Week 3

Squat
45x5
95x5
115x5
135x5
155x5
185x5
210x5

Arched-Back GM's
4x8

Leg Press
4x12

Ab Wheel
3 sets

Standing Ab Pull downs
3x10

 

[TheStig]

Solid..you on a 5x5 now? You most definitely will feel it the next day when doing that lol

 

[Krueg]

Thanks Stig.

No, not a 5x5 program; though it looks like it. Just a simple power cycle - working up a 5RM from progressive overloading. The goal is to put on some mass by getting some rep work in but, still train for strength. Just focusing less on heavy singles for the time being.

 

[Krueg]

Thursday, Oct. 31st. 2013
Week 3

Bench
Barx5
65x5
85x5
95x5
110x5
120x5

Military Press
3x8

DB Rows/Face Pulls (SuperSet)
3 sets of 8-10 reps

Hammer Curls
3x8

Sunday, November 3rd. 2013
Week 3

Deadlift
135x5
155x5
185x5
215x1
230x5

Deficit Pulls
3x5x155

Chin-Ups
3 sets

Seated Cable Rows
3x10

Weighted GHR's
3x8

Weighted Sit-Ups
3x10

 

[Krueg]

Wednesday, November 6th. 2013
Week 4

Squat
45x5
95x5
115x5
135x5
155x5
185x3
205x1
215x5

Leg Press
4x12

Leg Curls
3x12

DB Side Bends
3x8/side

 

[Krueg]

Thursday, November 11. 2013
Week 4

Bench
45x
65x5
85x5
95x5
105x5
115x5
125x5

Military Press
3x8

Chin-ups/Face Pull Super-Set
3 sets

Barbell Shrugs
3x10

Barbell Curls
3 sets of 8,8,6

 

[Krueg]

Sunday, November 10. 2013
Week 4

Deadlift
135x5
155x5
185x5
205x3
225x1
240x5

*Goal for this cycle is to hit 260x5 last couple reps were grinders today, see how 250 goes next week.

Chin-Ups
3 sets (Many Reps as Possible)

Leg Curls
3x10

Weighted Sit-Ups
3x10

 

[TheStig]

Loving the consistency..and thanks for introducing me to deficit pulls..I'd seen people doing them before but didn't think anything of it. Now that I've been doing them for a month/month and a half, I've noticed definite improvements.

 

[Krueg]

Thanks Stig!

Glad to help, though I cant take all the credit, just a little tip I picked up from guys who are bigger and stronger than me.

Was gonna squat after work yesterday but, my left hip was kind of aggravated. When my body moved a certin way I had kind of pain/soreness. Not sure if I did something while working or twisted my body the wrong way or something. Anyways, everything was good this morning..

Thursday, Novemember 14th. 2013
Week 5

Squat
45x5
95x5
115x5
135x5
155x5
185x5
205x2
220x5
135x3 (back-off)

Leg Press
4x12

Leg Curls
4x12

Weighted Sit-Ups
3x8

DB Side Bends
3x6/side

 

[switch]

haha show them asswipes who is boss!
In my experience the sole factor for my rapid strength gainz was hating my fellow gym-goerz.
I hated them so much i wanted to make them look like sh!t during every workout.
Try competing or at least hating d other memberz.it works!

 

[The Simple Man]

haha show them asswipes who is boss!
In my experience the sole factor for my rapid strength gainz was hating my fellow gym-goerz.
I hated them so much i wanted to make them look like sh!t during every workout.
Try competing or at least hating d other memberz.it works!

Hi Switchman, miss me?

From the guy who was afraid to go shopping twice at the same place to the guy who hates everybody who goes to gym with him seems like a big improvement eh. :cheer:

 

[switch]

Hi Switchman, miss me?

From the guy who was afraid to go shopping twice at the same place to the guy who hates everybody who goes to gym with him seems like a big improvement eh. :cheer:

go back to binge drinking asshat.

 

[Krueg]

I'll try that mentality one time switch!

Sunday, November 17. 2013
Week 5

Bench
45x10
65x5
85x5
95x5
105x5
115x5
130x5

Wednesday, November 20. 2013
Week 5

Deadlift
135x5
165x5
185x5
205x3
225x1
250x5

 

[Krueg]

Thursday, November 21st. 2013
Week 6

Squat
45x5
95x5
115x5
135x5
165x5
185x5
205x2
225x6

 

[Krueg]

Figured I should up date the log...

Sunday, November 24th. 2013
Week 6

Bench
45x10,10
65x5
85x5
95x5
110x5
120x3
135x5

Chin-Ups
3x5

Face Pulls
3x20

Hammer Curls
3x8

Wednesday, November 27. 2013
Week 6 - End of Cycle

Deadlift
135x5
155x5
185x5
205x5
225x1
245x1
260x5 PR

No Assistance

Friday, November 29th. 2013
Week 1 - New Cycle

Squat
45x5
95x5
115x5
135x5
155x5
185x5
205x5

Weighted GHR's
4x8

Hyperextensions
4x8 x BW

Ab Wheel
3x6

 

[Krueg]

Sunday, December 1st. 2013
Week 1

Bench
45x10,5
65x5
85x5
95x5
105x5
115x5

Chin-Ups
Sets of 4 in-between bench sets.

DB Incline Press
4 sets of 10,10,8,7

Rear DB Laterals
3x10

Hammer Curls
3 sets of 10,8,8

Tuesday, December 3rd. 2013
Week 1

Deadlift
135x5
155x5
185x5
205x5
225x5

Bent-Over Barbell Rows
4x8

Weighted GHR's
3-4 sets of 8 (lost count of my sets)

Weighted Sit-Ups
3x10

Standing Ab Pull Dows
3x10

Thursday, December 5th. 2013
Week 2

Warm-Up: Leg Curls/Lat Pulls

Squat
45x5
95x5
115x5
135x5
155x5
185x5
210x5

Arched-Back Good Mornings
4x5

Weighted GHR's
4x8

Ab Wheel
4x6

Seated Calves
3 sets of 10,8,8

 

[Krueg]

Sunday, December 8. 2013
Week 2

Bench
45x5
65x5
85x5
95x5
110x5
120x5

Chin-Ups
5 sets of 4, in-between bench sets

Incline DB Press
4x8

Lying DB Tricep Ext.
4x8

Face Pulls
3x20

Barbell Curls
4x8

Monday, December 9th. 2013
Week 2

Deadlift
135x5
175x5
195x5
215x5
230x5

Rack Pulls (Below the knee)
135x5
225x5
255x5

Weighted GHR's
3x8

Bent Over Barbell Rows
3x8

Barbell Shrugs
3 sets of 10,8,6

Weighted Sit-Ups
3x8

Standing Ab Pull Downs
3x10