FIT Kroniks' Log... Stardate : ... blah blah nerd joke

Status
Not open for further replies.

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
KRONIK : THIS IS WHAT I DO

Goals 2010 :

400# Deadlift
300# Squat
225# Bench for reps
170# @ 10%
<11.0 100m

I met all of those goals except the reps of 225 (I hit 235, but never rep'd 225) and didn't even get a time for the 100m last season since the track club I'd joined didn't have any meets coming up and they started doing their off season workouts (alot of plyos and med ball work) which I didn't want to do.



Goals 2011:
500# Deadlift (+95#s)
400# Squat (+70#s)
285# Bench (+50#s)
Sub 11.0 100m (-1.2 seconds)
185 # BW @ 10% BF. (+20#s... should be interesting to see if I get close to this)







Switching up my routine a bit, plateau'd a bit on the major 3 lifts (bench going up, squat/deadlift pretty stagnant) and decided to introduce a little more program planning...

Following 5/3/1 for my main lifts goals/programming, not over head pressing, keeping my old accessory work. Probably going to drop sunday's workout and start doing sprinting/sled drags on Sundays as it gets warmer and I go back to my track class.

I'll post up my full program/routine later.

Tuesday : Main lift was squats, 330 max - 10% = 297 5/3/1 max...

222.75 x 5
237.6 x 5
252.45 x 5


last set I was dead, I kinda fubar'd the start of the program (lick my taint), I had already had a decent leg workout the day before (Monday)... but figured I'd gut through it. Probably going to skew my starting max down a little bit to accomodate for some well rounded %s rather than these retarded 222s, 237s, 252s. 252 for 5 was fuckin brutal.


Wednesday : 225 max bench - 10% = 202.5 5/3/1 max

151.8 x 5
162 x 5
175 x 7

already scaled this down a little from my 235 max, might tweak a little bit to get rounder numbers. 175 wasn't too bad, almost got 8 but failed 3/4 of the way up. been doing quicker supersets after my primary lift, got out of the gym in record time today.
 
Last edited:
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
yesterday was rear delts/bi's/traps.... did like 5x10 for face pulls, bi curls, db shrugs. nothing serious.

today was deadlifts
did like

265 x 5
285 x 5
305 x 9

then barbell hipthrusters
1 x 20 @ 135
2 x 15 @ 225

some ab wheel roll outs and cable pull down crunches

peaced out pretty quick today
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
3rd week, squat day

250 x 5
265 x 3
285 x 2

was going like 3 inches below parallel, decent week.

did a 3x circuit with a class a friend runs, mostly hip extension type stuff. went well with my workout today.

then did

barbell hip thrusts 135 for 20, 225 for 15, then did them from the floor 225 for like 5.... first time donig them from the floor, didn't really like 'em.
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
sup nig nog

3rd week, bench day, heaviest week

175 x 5
185 x 3
195 x 7.. at 6 the plates shifted on me (no collars/springs, i like to be able to dump if i fail, too impatient to ask for a spot), racked it, pushed the plates back into place, and banged out 1 more.


friday : 3rd week, deadlift day
305 x 5
320 x 3
340 x 3

did 3x20 @ 135, 185, 185, for bar bell hip thrusters. also did some wide grip deadlifts concentrating on keeping my scaps tight. too tired to do much else.

didn't feel too great, was fucking exhausted from the last few days and caffeine has been running my body. that and gaba. it's weird being mentally/outwardly happy but your body is constantly feeling like it should lay down.

gonna sleep good tonight.

bought some lacross balls from sports authority, fuckin love 'em, put 2 in a sock and roll on that...

smart powders having a 30% sale... bought some shit i don't need.

alcar
yohimbine
zma

and some random other nootropics.
 
Last edited:
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
how'd i miss this log..

lol, i just started it like, 3 weeks ago.



yesterday was the start of week 1 wave 2, round 2, whatever...

upped my #s by 5#

297 squat -> 302 squat

225x5
240x5
255x6

for accessory work...

stepups onto ~18" box with
65 for 10 reps each leg
85 for 10 reps each leg
105 for 10 reps each leg

natural GHR for like 12 reps, 10 reps, 8 reps, 5 reps....

leg press for like
135 x 10
225 x 10
315 x 10

not really heavy, but focusing on using glutes/hamstrings with "relaxed" quads

back extensions, like 3 sets of 10. no weight.


then joined my friend in his class for some 14kg kettlebell shit (some armbar windmills, russian twists which i reduced motion on to conserve lower back/spine), some kettlebell overhead situp thing, kettlebell swings)



pre-workout : 60mg 1,3-dim, 200mg caffeine, 3g creatine, 1.5g taurine, 5g GMS

intra workout : 10g BCAA in 1/3 scoop of blue frost gatorade

post workout : 3 scoops of 18g/scoop whey + 1 cup whole milk + banana + 4/5 cup oats (blended) + 2 teaspoon ground flax + scoop of peanutbutter + generous cinnamon + fistful of ice
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
round 2 - week 1 - bench day

left shoulder has been nagging me, limiting all my pressing movements. feels like an impingement when doing ITYs. warmed up and included alot of sleeper stretching (biggest improvement in niggling pain from this) and foam rolled the rear shoulder area with a lacross ball. also did some ITYs (no pain) and classic rotator cuff tube work.

new 5/3/1 bench max upped from 202 -> 207 therefore...

155 x 5
165 x 5
175 x 8

175 wasn't feeling heavy, but i kept losing my air and core tightness. i may rack the weight, sit up, take a deep breath, and rep a few more times. i wonder if this is legal. who gives a fuck. i'll do it next week.

did some core work (planks, anti rotational shit, those hard medicine ball wall tosses that you can see in gray cook's movement screen vid)

some flat db bench, nothing too crazy or heavy

45 x 10
55 x 10
65 x 10


and again rolled/stretched the shit out of the backs of my shoulders.
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
round 2 - week 1

bumped my deadlift day from today to yesterday, going camping this weekend.

357 5/3/1 max goes up to 362...

270 x 5
295 x 5 (accidently counted wrong, this is 5 lbs too heavy)
305 x 5 (back was hurting, pinched a nerve at some point)

didn't do much after the pinched nerve, been foam rolling and lacross balling and tennis balling it, theracane... annoyingly restrictive. gotta keep after it.
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
round 2 - week 2

squat day : because of the pinched nerve or whatever, i ended up just foam rolling for like 30 mins, it felt good but not enough to feel safe squatting. ended up doing some leg press work, single leg leg press, step ups with 35lb dumbbells, glute bridges, hip airplanes, single leg romo deadlifts


bench day : moved it up a day (usually on wednesdays), my new 5/3/1 max is 207 so...

165 x 3
175 x 3
185 x 8


felt pretty good throughout. accessory work was

scap retractions on that rowing cable machine, lat pull downs, bicep curls, tricep cable pushdowns, chop lift, planks (front/side/diagonal and moving 5lb plates back and forth during regular planks) and some cable crunches (movement from the T-spine, neutral lumbar)


did some internal hip mobilizations, some TKE, and lacross balled the fuck out of my glutes which were sore as fuck from "squat day".

hopefully my back is feelign good enough to deadlift thursday :hs:
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
round 2 - week 2

357 ->362 for my 5/3/1 max

290 x 3
305 x 3
326 x 5

accessory : bb hip thrusts, lunges, single leg step ups, cable crunches, back extensions with a medium band, some bi and tri work

felt pretty good, that tender back spot is almost completely gone. foam rolling is boss as fuck. my straps are tearing through on the right wrist :hs: only use it when going for max reps too :hs:

wedding this weekend, not going to get much lifting in. company weight loss weigh in monday. extra psyllium husk saturday/sunday night. thinking about cutting 5-10lb water weight for the fuck of it.
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
last 24 hours i ate a couple cans of tuna + mayo + spicy mustard, drank next to nothing, all in anticipation of my weigh in today.

21.5# lost over 12 weeks, probably 10 lbs of that was legit fat loss. the other 11 were water bloat and water loss (intentional)... probably at about 9%-10% bf at the moment. one of those electronic scale versions said I was 10% last week, but who knows how accurate it is.

i think i'm going to crush the competition at work for individual BMI lost, and my team lost 7lbs, 12lbs, 21.5lbs..... we should crush the group weight loss as well.

$200 should be in my pocket by week's end.
 
Last edited:
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
fuuu, everything felt so heavy yesterday.


round 2 - week 3

5/3/1 squat max was 302 so....

255 x 5
272 x 3
285 x 1...

my lower lumbar was feeling compressed. pretty sure i box squated the last 2 squat reps of the day.

did some light 95lb good mornings, some back extensions with a band around my neck and a 25lb plate in my hands. a few lat pull downs/cable rows.

i had just cut weight earlier that day for a corporate weight loss challenge, probably explains why I was feeling so damn weak.
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
VhXlv.jpg



started doing some gua sha massage with a yellow bell peppers lid and some peanut oil..... it's not really bruising. only lasts 1 to 3 days or so (at least for me so far) and it's pretty much graston technique/massage without the $3k massage tools.

i have a big "calcium deposit" on the main tendon from my big toe running underneath the foot. the doctor said it was from trauma most likely and in healing it make a small marble sized calcium deposit. it's painful if pressed on but otherwise doesn't bother me. gua sha'd it last night, didn't bruise but got kind of purple-ish whereas the rest of my foot didn't do anything. it feels smaller and softer around the edges today. would be badass if i could break all that scar tissue down.

the places i massaged on my pecs/delts/traps all feel softer afterwards. pretty cool.

the left side "bruised" really bad, where my broken collarbone was, while the right size didn't have nearly as much scar tissue/stagnant blood.
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
round 2 - week 3 - bench

202 -> 207 5/3/1 bench max

176 x 5
186 x 3
196 x 4, 4, 3

only got 4 on 196.... then tried gain and got 4..... then got 3.... not really 5/3/1 protocol, but I was getting pissed. first 4 went up easy, then I'd lose my air and have to breathe, lose my tightness and get stapled the next rep. fucking annoying as shit. i need some aquaman lungs (or could he breathe under water? that might not help)

then did 155 x 10

did some lat work, trap work, bi, tri, and ab work.

lat pull down 120 x 10, 3 or 4 times
cable row 110 x 10, 3 or 4 times
preacher curls, db curls, tri pushdowns

ab work was the usual ab roller + band, cable crunches
added some russian twists holding a 35# plate, maintained a neutral spine and made sure the majority of the rotation was at the shoulders/tspine and didn't twist with my abs so much as stabilize. kinda tweaked a hip flexor/oblique but nothing bad.
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
deep dicked the ex, raw for the first time.


ate ~2.5 pints of ben and jerry's this ewekend, slice of carrot cake, too many alcoholic drinks, fries, chocolate bars, etc. etc. breaking diet too much :hs: DAMN YOU ZOMBIE JESUS!

deload week this week. debating just doing a bunch of kettlebell circuits... or swimming at barton springs alot. we'll see what happens.
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
did just kettlebell work today... deload week feels good. did some circuit and random work with a trainer friend of mine in one of his classes.... i fucking hate cleans... that goddamn catch position is like putting my forearms through a meat tenderizer.

did...

1,2 handed swings
1,2 handed cleans
1 handed snatches
that leaning seesaw thing
some ab situp things
some russian twists with kb on chest

and more bullshit i'm sure.... i fuckin sweated my ass off. movign those kb is tough work.
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
kettlebell swings, cleans, etc. are wrecking my hamstrings and glutes... in a good way. kettlebell halos seem pretty beneficial to the shoulders, i'm liking 'em as a warmup.

debating filming my squat, deadlift, and FMS for analysis. maybe i'll do it next week (won't be in the gym this weekend)

did the deep squat yesterday just for grins. had warmed up a little. bar drifted out in front of head although I was also looking all over the place and probably not keeping the best spinal position. went and did some TSpine mobilizations on the foam roller and it felt 100% to me. my hips also felt tight, I'm used to squating toes out a bit. I think I have decent internal rotation but the feet parallel felt like it was putting some stress on the outsides of my knees.
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
my neck feels like i was doing lateral bridges with my neck supporting me.... fucking sore as hell. i think my lymph nodes are all swollen from some stupid virus/cold.

i better be feeling better this afternoon.

round 3 - week 1 of 5/3/1.... i struggled through the end of round 2.. but I was also on a pretty low cal diet the last week or two to make weight for a weight loss challenge at work.

i'm all carb'd up and back to my normal weight now.. on dat der creatine. hopefully this cycle goes easier, or i can see me failing to hit my 95% singles in a few weeks on both squat and deadlift :hs:

also going to implement more heavy kb swings/snatches and such into my accessory work... fucking hit my hamstrings hard with those during my deload. felt good man.
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
307 is my working squat weight.. round 3 - week 1

307 * .75 x5
307 * .80 x5
307 * .85 x3

FUCK. my intensity sucked. i was pretty lackadaisical. sneezed probably 70 times at work today. felt like shit. lymph nodes all swole in a bad way.

got pissed. did some heavy kettlebell swings.... re-activated my glutes and got them firing hard.

went back, hit 307 * .85 x5.... felt alot better.

did glute bridges and some other shit.

fuck, don't know if i'll make it through this round. seems like i've lost the feeling for moving "heavy" ish weight.
 
TS
TS
kronik85

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
round 3 - week 1 bench

yesterday was a lil weird, felt good, felt intense, but goddamn can i not count/keep track of weight.

so my 5/3/1 "max" is 212 for bench...

75% = 160
80% = 170
85% = 180

well i ended up doing

160 x 5
170 x 5
then didn't go back to calculate my new total, added 10 lbs (=180), walked around a bit, thought i'd calculated it so i checked my ipod touch to make sure the weight was right. my old calculation was still in it (170), so i figured I couldn't count and 170 was my 85% weight. took 10 lbs off to make it 170. used this as my final set :ugh:

160 x 5
170 x 5
170 x 13

i think i could have squeezed one more rep out had i a spotter... mental note : ask for spotter on final sets.

felt good, did some bicep, tricep, 32kg kb farmer walks, 20kg kb waiter walks, some 100lb cable rows (almost always do a little back work every day, really seems to help posture and such), and a couple weighted russian twists. also some db and kb overhead presses.
 
Status
Not open for further replies.

Users who are viewing this thread

About Us

  • Please do not post anything that violates any Local, State, Federal or International Laws. Your privacy is protected. You have the right to be forgotten. Site funded by advertising, link monetization and member support.
OT v15.8.1 Copyright © 2000-2022 Offtopic.com
Served by fu.offtopic.com

Online statistics

Members online
295
Guests online
59
Total visitors
354

Forum statistics

Threads
369,746
Messages
16,916,472
Members
86,876
Latest member
Maxvell32