Recent content by Kroncke

A fellow lifter at my gym is actively pursuing an 800# deadlift and his sole limiting factor is grip. In particular, I have noticed him performing two motions to improve his grip. The first motion is double-overhand deadlifts. The second motion is an special grip exercise. To perform this...

16 Week Bench Press/Deadlift Cycle Current PRs: Bench Press: 335# Deadlift: 545# Goal PRs: Bench Press: 365# Deadlift: 585# 16 Week Cycle Monday: Deadlift Day Week 1: speed deadlifts: 325x5x3, 405x3x3 Week 2: bent-knee good mornings: 3x5 Week 3: speed deadlifts: 325x5x3, 405x3x3 Week 4...

Yesterday. . . Deadlift Day 1. deadlift 135x10 225x5 315x3 405x1 (put on belt) 455x1 495x1 545x1 565x0 FUCK!!! Note: What a pathetic deadlift session! A few weeks ago, I deadlifted 545 without a belt, so I don't understand how I missed 565. I got it a few inches off the ground, but I was...

Last Saturday. . . Bench Press Day 1. bench press 45x10 135x2x5 185x3 225x3 275x3 315x1 335x1 PR!!! 2. floor press 185x5 225x5 275x3 3. low-incline DB press 70x6 90x6 4. dips bwx2x10 5. band pushdowns 2x15 Kroncke

After an extended break visting my Father in Minnesota, I got back to lifting this last Saturday. I'm not going to be able to do the meet for which I began this log, but this has in no way affected my fervor. I have set me sights on a 405# bench press and a 605# deadlift. My old lifting...

Here's my new training split: Monday: Maximum Effort Deadlift Day Week 1: deadlifts: 3x5 Week 2: speed deadlifts: 75% of 1 RMx5x3 Week 3: bent-knee good mornings: 3x5 Week 4: speed deadlifts: 75%x5x3 Week 5: rack deadlifts: 3x5 Week 6: speed deadlifts: 75%x5x3 Week 7: deadlifts: 3x3 Week 8...

Here's my new training split: Monday: Maximum Effort Deadlift Day Week 1: deadlifts: 3x5 Week 2: speed deadlifts: 75% of 1 RMx5x3 Week 3: bent-knee good mornings: 3x5 Week 4: speed deadlifts: 75%x5x3 Week 5: rack deadlifts: 3x5 Week 6: speed deadlifts: 75%x5x3 Week 7: deadlifts: 3x3 Week 8...

Yesterday. Close-Grip Bench Press Day 1. close-grip bench press 45x10 135x2x5 185x5 225x5 275x5 295x3 315x2.5 (Damn it!) 225x12 PR! Note: Well, I missed 315x3 by half a rep, but at least I showed some progress over last week. The 225x12 is a 2 rep burnout PR, so that's at least good. 2...

[WORK IN PROGRESS] I feel the need to formulate a cohesive training split. So here it goes . . . Sunday: Off Monday: Maximum Effort Deadlift Day 1. ME Deadlift movement A. deadlifts: 3x5, 3x3, 3x1; or speed deadlifts: 75%x5x1 B. bent-knee good mornings: 3x5 or 3x3 C. rack deadlifts: 3x5...

Yesterday. Deadlift Day 1. completely raw deadlifts (no belt, suit or briefts) 135x10 225x5 315x5 405x3 455x1 495x1 545x1 all-time PR!!! 565x0 Note: 545 was my goal for the day and I should have called it there, but I became over zealous and attempted 565. I couldn't even budge it off the...

Friday. Back/Rear Delts/Cardio 1. supported T-bar rows 45x10 90x10 135x6 160x6 180x6 (w/straps) 2. close-grip pulldowns 130x10 160x8 190x8 220x8 (w/straps) 3. bent-over raises 25x10 30x10 35x10 4. StepMill: 20 min. intervals Kroncke

I see your point on the extra work. After close-grip bench presses, I would normally just do band pushdowns and hammer curls, but this was my first time training with this certain training partner. I also feel you on the box squats for breaking the weight off the floor for the deadlift. I do...

Wednesday, July 25, 2007 I will begin my log with my workout from yesterday . . . Heavy Triceps/Arms/Cardio Day 1. close-grip bench press 45x10 135x5 185x5 225x5 275x5 295x3 315x2 all-time PR!!! 225x10 (all-time volume PR also!!!) Notes: I missed a 315 close-grip bench press a few weeks ago...

Hello, my fellow forum members. I have decided to re-enter the realm of competitive powerlifting on September 16 by entering the APF Southern California Push-Pull meet. My 2 main goals for this journal are as follows: 1. Log my workouts for my own critical review and the critical reviews...

Dealifts.