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View Full Version : Wendler's Disciple- Kraftig's Log


Kraftig
06-26-2009, 09:18 PM
Some of you may know me from bb.com i'm SecondSucks over there, i'm barned for a while so i'll be updating my log here for now and in the future.

Background training and info:
-6'2, 288.2, prob. around 30% bf.
-BFS in highschool
-9 week Russian Peaking cycle for SQ/DL
-3x3
-WS4SB
-Typical BB split


Best lifts to date:
B- 250 (senior year of HS)
SQ- 380 (last summer)
DL- 420 (last summer)

Alright so I've always been a bigger guy, with some good mass, but never really the strong big guy. So that's what this log is about. I'm going to become a big strong guy while improving my overall health. So lets get started...

Training:
-Jim Wendler's 5/3/1
-Mon/Tues/Thurs/Fri
-GPP prob. everyday

Diet:
-Following Justin Harris' plan for weight loss that u can find in the stickies.
-At first i won't be worried too much with my cal intake, since it'll be mostly clean foods and lower in carbs which will all be eaten before 1pm or so everyday. If i find that i start gaining weight with noticeable fat increase then i will start monitoring my cals alil closer.

Training days:

pre-wo/breakfast: starchy carbs, lean protein, moderate healthy fats
post-wo shake: whey protein shake, starchy carbs, fruit, moderate healthy fats
meal 3: moderate starchy carbs, lean protein, healthy fats, veggies
meal 4: veggies, healthy fats, lean protein
meal 5: same as meal 4
meal 6(before bed): casein protein(dairy), healthy fats

Non-training day diet would look like..

pre/wo breakfast: moderate starchy carbs, lean protein, moderate healthy fats
meal 2: veggies, healthy fats, lean protein
meal 3: veggies, healthy fats, lean protein
meal 4: veggies, healthy fats, lean protein
meal 5: veggies, healthy fats, lean protein
meal 6(before bed): casein protein(dairy), healthy fats

So now the fun part, starting weights will be:

MP= 150
B= 210
SSB Box Squat= 255x2
GM= 135

Will be using wrist wraps and belt if needed and lots of chalk.

Kraftig
06-26-2009, 09:19 PM
Military Press:
Warm-ups x5
90x5
105x5
115x12

Lat Pulldown:
150x3x10

Hammer Strength Dips (until i'm able to to BW dips):
90x10
140x10
180x3x10

Shrugs:
225x3x10

GPP: (each trip is prob. 120 feet total)
-Upright forward sled dragging, big long strides
1 plate, 1 trip
2 plates, 1 trip
3 plates, 4 trips

Kraftig
06-26-2009, 09:20 PM
10min. warm-up on bike, some calves, and shoulder warm-ups to being with had to wait on a power rack to open up, the old timers were finishing up.

Good Mornings:
Barx2x5
80x5
95x5
105x12

-Very light so i really worked on a good stretch at the bottom then exploding through with the hips and glutes.

Barbell Lunges: 1 trip = 80 feet
65x1
75x1

Face Pull:
50x2x12

H-roll:
15x3x8

Standing Abz:
70x12
80x2x12

No GPP since my hammies and glutes were fried.

Kraftig
06-26-2009, 09:20 PM
Hammies and glutes were a little tight from yesterday so some active recovery was in store.

GPP: 1 trip is about 40-50yds. I need to just measure it so i know for sure sometime.

Sled Pulling:
1 plate x2 both forwards and backwards
2 plates x2 both forwards and backwards
2 plates and 25 x1 both forwards and backwards
2 plates, 25 and 10 x.5 went to one end forward and came back backwards
2 plates x1 both F and B

-Took about 25min. with a trip to the water fountain between sets.

DB farmers walk:
80s x2.5
80s x2
80 x.5 (to put them back on the rack)

Was surprised on my grip endurance, thought i def. had it better. Right around the middle/end of the trip back after my third turn is when the forearms start to burn. I didn't want to do another set since i bench tomorrow.

Kraftig
06-26-2009, 09:21 PM
-Had to make it a quick workout today all in all in an out of the gym in about 35-40min. Accomplished what i wanted to do so i'm happy with it.

Bench:
Barx5
125x5
145x5
165x12

HS Dips:
180x10
210x2x10
230x2x10

DB Rows:
85s x2x10
85s KROC style x15 both left and right.

Incline Flyes:
20x2x15
-2-3sec. stretch at the bottom

I'm thinking i may go to the local tire store here in the next couple weeks and see if i can't take a 400-500lb. tire off their hands.

Kraftig
06-26-2009, 09:22 PM
SSB Box Squats:
Barx8
105x8
165x5
190x5
215x7

-Not too happy about these today, wish i would have taken my belt. Def. would have been able to push out a couple more reps. But hey i still hit my numbers so nothing to complain about.

Leg Press:
580x4x10
490x12

GPP:
-Sled Bench Press
85x12
75x12

-Not sure if i like these, just felt really weird. But i'll continue them for another couple weeks and see if i grow to love them.

Standing Cable Crunch:
70x10
80x12
90x2x12

Curls for the Girls:
Preachers
80x4x10
DB Curls
30x2x8

Kraftig
06-26-2009, 09:23 PM
Weight: 283.8 before morning duties, and it was a big one after breakfast.

Military:
Barx15
65x5
95x3
110x3
125x12

Lat PD:
150x10
160x2x10
120x8 (straight up and down with a squeeze at the bottom right after my lest set of 160)

HS Dips:
200x10
220x3x10
200x10

-So i moved my hands on that last set so they are running parallel with my body and felt it A LOT more in my tri's. Gunna keep it that way from now on instead of perpendicular to my body.

HS Shrugs:
6 plates x3x10
4 plates 2x10 with 3 sec. hold at top then 10 rep outs

HS chest:
2 plates 4x6
2 plates x12

Justin Harris Tri extension:
70x15
85x2x10

-Last set was a rep out after 10 reps w/o spreading the rope apart. Just straight in and out.

Kraftig
06-26-2009, 09:23 PM
Good Mornings:
Bar x8
65x5
90x3
100x3
110x15

-So i thin my GM is really taking off since i pretty much just started training them. I may reset the weight after this wave.

Barbell Lunges:
80x2x25yrds.

H-Roll:
15x3x8

Leg Raises:
2x12

Standing Abz:
90x2x12

Curls for teh girls

Kraftig
06-26-2009, 09:24 PM
Didn't really keep track of trip or anything, just pulled the sled back and forth.

1 plate x couple trips
2 plates x couple trips
3 plates x prob. a good 10-15min. of pulling both forwards and backwards
2 plates x couple trips

Grabbed the log no weight. I think its 100lb. log.
10 clean and presses

Calves:
Lvl. 10x2x10

Only 30min. in the gym today and was sweating like a hog.

Kraftig
06-26-2009, 09:24 PM
Bench:
Barx8
95x5
135x3
155x3
175x11

HS Dips:
180x10
200x2x10
210x2x10

BB Rows:
135x3x10

-First time doing these in forever, hopefully they progress nicely along with everything else.

Face Pull:
50x3x12

Justin Harris Tri's:
80x10
90x10
90x20

-Last 10 on last set was straight in and out and not with a spread at the end.

Kraftig
06-26-2009, 09:29 PM
Safety Bar Box Squat:
barx8
145x5
180x3
205x3
230x7

ATG Squats:
185x5
245x5
265x5
185x8

Hammie Curls:
90x3x10

GPP:
-Sled:
3 plates x4 trip each both front and back

Curls for teh girls

Kraftig
06-29-2009, 06:23 PM
Wave 1, Week 3, Military Press

Military Press:
barx8
65x8
95x3
105x5
115x3
130x9

HS Dips:
200x10
220x10
230x3x10

Lat PD:
150x2x10
160x10

DB Bench:
55x2x10
65x10

-Wow weak sauce today after lats n dips.

BB Shrugs:
225x10
245x10
255x10

GPP:
-Sled
1 plate, quarter, and dime dragging for 10min.

Kraftig
06-30-2009, 03:28 PM
Wave 1, Week 3, Good Mornings

Good Mornings:
Barx8
75x5
95x5
105x3
120x1
145x1
165x1
185x1
205x1

Set some solid PRs today, head felt like it was about to pop off on some of those though.
Going to reset these for the next wave.

SLDL:
135x8
185x
225x2x5
275x3

H-Roll and Standing Abs Supersetted:

H-roll:
15x3x8

Standing Abs:
90x4x10

Leg raises on the bench:
BWx2x12

Curls for teh girls

Cardio:
Treadmill 11 incline at 2.8mph for 25min.

Kraftig
07-02-2009, 02:37 PM
Wave 1, Week 3, Bench

Bench:
Barx8
115x8
145x5
165x3
185x9

-Very happy with my bench, about a month ago i was only able to do 185 about 6 times.

HS Dips:
210x5x10

BB Rows:
140x10
150x2x10

Face Pulls:
60x3x12

- Did a small variation today with these, first 6 reps were brought to my neck and last 6 were to the forehead.

Justin Harris Tris: (15 reps w/ spread, 10 straight in and out)
58x1
90x2

Side Lateral:
15x4x8

-Just did one giant set with switching from left to right

HS Y-row:
205x3x10
225x10

"Cardio"
Mowed the lawn

Kraftig
07-03-2009, 01:35 PM
Wave 1, Week 3, SSB

-So the power rack i normally use was taken so i started my workout just squatting normally in another rack.

Squats:
Barx8
135x5
185x5
235x5
255x5
275x1
295x2x1
225x3x5

-Felt really good, everything went up smooth. Not too taxing but still got the blood flowing and nice sweat going. Still fatiguing though so when it came to the SSB i just hit me numbers.

SSB Box Squats:
190x5
215x3
240x1

-Like i said these were my second exercise of the day and the legs were feeling fatigued already so i just hit my numbers i needed to on these today.

SLDL:
245x3x5

Standing Abz:
90x4x10

"Cardio"
-Mowing my grandpas yard today

tnt85
07-04-2009, 12:48 PM
Hvorfor har du kraftig som navn, ett kallenavn?

Kraftig
07-04-2009, 07:18 PM
Hvorfor har du kraftig som navn, ett kallenavn?

I wish i knew swedish lol, all i know is Valkommen and of course Kraftig. No clue what you just said

Kraftig
07-06-2009, 01:20 PM
Wave 2, Week 1, Military Press

Military Press
barx15
65x8
95x5
105x5
120x15

Lat PD:
160x3x10

HS Dips:
220x5x10

Shrugs:
275x 4 sets rep out

Rope PD:
90x10
110x2x10

D-Bar PD:
140x3x10

Kraftig
07-09-2009, 03:51 PM
Tuesday was just a gay DL session, dnt even want to make a post about it.

Wave 2, Week 1, Bench

Bench:
barx15
95x8
135x5
155x5
170x13 (+5lbs, and +1 rep PR)

135x3x10

BB Rows:
155x3x10

-Def. can do more, prob. bump it up to 165 next week.

JH Tris:
95x3

-These absolutely killed today

Face Pulls:
60x2x12
70x12

HS y-row:
225x3x8

H-Roll:
15x3x8

Rear Delts on PecDeck:
70x3x10

Cardio:
Incline 11, 3mph for 30min.

Weilder
07-09-2009, 04:36 PM
Nice log man! Making some good progress.