chicago 200# journal

[craig kruse]

I have been training strongman for about 1 1/2 years. I love to train and do something every day. I started training for athletics- football and shot put. I am very bench, squat, deadlift biased. I like benching and will probably alway do it. I have started doing more overhead press this past year.

My training week starts on Sat.

Sat.
log clean and press
truck pull
keg carry/ drag
stones
chest press and lat pull down

Sun.
squat
deadlift
farmers hold or walk

Mon
Bench
Tbar Row
sandbag squat
barbell clean and press

Tues
Treadmill

Wed- total body
Bench, Squat, lat pull down super set
Bench, Deadlift, Tbar row super set
clean and press, farmers hold super set
sand bag squat

Thurs
Treadmill

Fri
Treadmill

I know the training days is a lot of volume and too much bench. I do mainly doubles and singles. I try to progress 1# each week (I have 1,2,3 # plates). I have made progress training like this for the past 2 years and it lets me lift heavy 4 days per week.

[Paul Neuhaus]

Hey Craig, welcome to the forum.

What part of Chicago are you from? I grew up in the SW 'burbs. The last place I worked there was Pre-coat Metals at 4800 S Kilbourn, just a few blocks from where the Chicago contest will be located.

See you in Chicago next month!

[craig kruse]

Squats
135 x 10
225 x 10
315 x 6
405 x 3 (no belt)
495 x 2 (belt)
585 x 2 (belt and wraps)
675 x 2 partial
765- felt weird, mid back spasm

Deadlift
225 x 6
315 x 6
415 x 6 (belt)
500 x 6 (belt and straps)
520 x 2 (belt and straps)

Farmers Hold
275- mid back spasm
245 x 15 sec
245 x 15 sec

sand bag squat
200 x 10

good workout, solid deadlift, getting ready for 4/22 event
body wt. 198# on Friday, 201# this morning- ate alot Friday and Sat

[craig kruse]

I live in the suburbs- Hinsdale area.
I have learned some from reading your log and replys to others. I look forward to meeting you in Chicago

[Paul Neuhaus]

I think the hotel we're staying at is in Hinsdale.

Hey, you should think about entering the Fox Cities Strongman Contest on April 29. Jason Bever called me and told me his entry is in the mail. We're making sure the athletes get their money's worth at this contest! Big Tony's feast on Friday night after weigh-ins, free beer at a sports bar after the contest, and some nice goodie bags. Karl Gillingjam and Dave Ostlund will also be there with a Jackal's Gym vendor booth. How 'bout it?!?! Bring some more guys with you, too.

http://www.marunde-muscle.com/forum/showthread.php?t=1766

And here's Tony's website.

http://www.bigtonyscrivens.com/

[craig kruse]

and I stress excuses
1) a little too far- I know weak excuse

2) one week after Chicago- I know, you are doing it, another weak excuse

3) I have two small children (6 and 4) and a pregnant wife that is saying I can't do another event until after she delivers (due May 27)

It does look like a great event. I wish it was a little closer. I do plan on doing the July 1 event in IL and Sept 23 event in IL also.

[Paul Neuhaus]

OK, yeah, the first 2 excuses are weak!! HAHA

But, the 3rd one is a good excuse.

Don't forget about our ProAm on August 19. I think Bever is also coming up for that one. Since the ProAm is close to Big Tony's house, we have the after-party there with Tony's ribs, brisket, southern style potato salad, homemade nanner puddin' and cheesecakes.

Tony also offers some of the biggest cash prizes you'll ever see at a ProAm.

Try and spread the word down there about the Fox Cities contest. Bever already told me I can bring entry forms with me to the Chicago contest to try and get some last minute entries, but they'd have to pay me that day.

[craig kruse]

Bench Press
135x20
185x10
225x6
275x3
315x2
365x1(1 board)
405x1 (2board)
455x1(3board)
495x1(4board)

Tbar Row
180 9x6 (super set with bench for shoulder health)

Clean and Press
225x2
235 3 sets of 1

Lat Pulldown
175 4x5

[Carl Johnson]

Wow, I had no idea you had those kind of numbers in you. Nice job.

[craig kruse]

I hope to have a real good showing at Chicago
hopefully at least 6 or 7 on the log
over 15 on the deadlift
45 sec on the farmers hold
training is going good, less than 6 weeks away

[craig kruse]

large voume day
less than 6 weeks until Chicago event
Bench press
135x20
185x10
225x10
275x3
315x3
365x1
405x1 3 board
455 x1 4 board
496x1 5 board

Squat
135x10
225x10
315x7
405x4
495x1 belt only

Deadlift
225x7
315x7
425x7
500x6

lat pull down
175 10x6 (superset with bench press)

Push press
135x5
225x2
245x1
245x1

[craig kruse]

Push up- 45

Log Clean and Press
100x10
155x6
195x5 (30 sec)
215x3
225x2
235x2 clean, 1 press
260x1 clean

carry drag with 200# keg/ 500# sled
50'x3

truck pull with crew cab silverado
80'x3

seated chest press
310x10
370x5
430x3
450x1
460x1
470x1
360 3 sets of 5

Lat Pull down
180 9x5 (superset with chest press

log clean and press
215 3 sets of 1 to finish off the day

great day. felt very solid with everything

[craig kruse]

Squat
135x10
225x10
315x10
405x4
495x2 (belt)
585x2 (belt and wrap)
675x2 partial (belt and wrap)
765x1 partial (belt and wrap)

Deadlift
225x10
315x10
425x8 (belt)
525x2 (belt and straps)
535x1 (belt and straps)

Farmers Hold
255# 20sec for 2 sets

Farmers Walk (100', no drop, 1 turn)
115x100'
135x100'
165x100'
185x 100'

Sandbag lift
250# x 1

Heavy Bag
upper body
2 60sec rounds

[craig kruse]

Treadmill- 15' @4.7mph
Bench Press
135x20
185x15
225x10
275x4
315x3
365x1
405x1 (2 board)
456x1 (3 board)
496x1 (4 board)

Tbar Row
180 9x5

Farmers Walk
185 5x 50'

Sandbag Squat
200# 5x5

Push press
135 x 5
225 x 2
246 3 sets of 1

Lat Pulldown
175 5x5

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
315x3
365x1
406x1(2 board)
456x1(3 board)
496x1(4 board)

Squat
135x10
225x10
315x10
405x5
495x2 (belt)

lat pull down (super set with BP)
180# 10x5

Farmers Walk
195# 50' x 5

Push press
135x10
225x2
246 3x1

DB rear delt lateral
20# 4x5

[Paul Neuhaus]

Craig,
Those are some big numbers you're putting up for a 200 #er, especially on your squat. If you're as strong on events as you are in the gym, you'll be fun to watch in Chicago!

[craig kruse]

chicago was my first ever event last year. The truck pull is one of my best events. I should definitely place top 3 and hope to win the 200# class. I should get at least 15 on the DL (425) 45" on the farmers hold, hopefully sub 30 sec on the carry/ drag. Log is a weak point. I want to do 5-7 reps

[craig kruse]

log clean and press
100x10
170x6 (45 sec)
197.5 x 4
217.5 x 3
222.5 x 1
227.5 x 1
232.5 x 1 miss
270 clean- miss, close
200x2
200x2

truck pull- 50'x3

carry and drag- keg carry/ 500# drag x 40' x 19 sec, 17 sec second set

seated chest press
315x10
380x5
430x3
450x2
470x1
360x5
360x5

lat pulldown
180 6x5

db rear delt raise
20# 6x5

[craig kruse]

I leave for vacation tonight and tomorrow is normally my squat/ deadlift day. I don't know what the gym at the resort we are staying at is like so I decided to do tomorrows normal workout today.
Today had all of the events I will have at the Chicago meet. I am sure I will be sore as hell tomorrow. Looking forward to the hot tub.

Squats
135x10
225x10
315x10
405x5
495x2 belt
585x2 belt and wraps
675 x 2 partials belt and wraps
765 x 2 partials belt and tight wraps

Deadlift
225 x 10
315 x 10
405 x 10 belts
495 x 8 belt and straps
545 x 1 belt and straps
PR on the deadlift

Farmers Walk and hold
200# 50' plus 20sec hold for three sets

[Nicolette L.]

How was your vacation?

[craig kruse]

we just returned from vacation. we went to disney. my wife and I have a 6 and 4 year old. we had a great time. I lifted every morning at a Gold's Gym on Sand Lake Road. Awesome gym! I was able to bench, squat, deadlift, and OHP. I just weighed in at 203# so I am very happy I have 3 weeks until chicago.

[craig kruse]

Treadmill- 10 min.
Bench Press
135x25
185x20
225x15
275x6
325x3
350x2
365x1
405x2 (2 board
455x2 3 board
495x1 4 board

Tbar Row
185 10x6

Farmers Walk
205 50 feet x 10

Push press
135x5
185x4
225x3
246x1

db rear delt lateral
25# 5x6

close grip bench
225# 2x5

[craig kruse]

Treadmill- 10 min
Bench Press
135x25
185x20
225x15
275x8
315x3
365x2
405x2 (2 board)
455x2 (3 board)
495x1 (4 board)

Tbar Row
185 10x5

Dumbbell Rear Delt Raise
25# 10x5

Farmers Walk
215# 5x50'

Push Press
135x5
185x5
225x3
250x1

[craig kruse]

Squat
135x10
225x10
315x10
405x3
495x2 (belt)

Deadlift
225x10
315x10
405x8 (belt)
495x5 (belt and straps)
545x1 (belt and straps)

I weighed 198# this morning before training. The Chicago meet is 16 days away. I don't think I should have any trouble making weight. I will have about 6 more training days before the event. I am feeling very solid with OHP, deadlift, and the truck pull. I need to work on my carry and drag as well as my farmers hold.

[craig kruse]

Log Clean and Press
120x10
200x5
220x3
230x1
240x1 miss press
250x1 clean
200 3x3

Truck Pull
50'x3

Seated Chest Press
310x10
350x5
390x5
430x3
465x1
475x1
3602x5

lat pull down
2006x5

Keg Carry/ Sled Drag
200# keg/ 500# sled- 50' x2

DB rear delt raise
20# 6x5

[craig kruse]

Squats
135x10
225x10
315x10
405x3
495x2 belt
585x2 belt and wraps
675x1 belt and wraps (partial)
765x1 belt and wraps (partial)


Deadlift
225x10
315x10
405x10
525x2
525x2

Farmers Walk
220# 2 sets 50'

Farmers Hold
220# x 15"

[Craig Strohmeier]

Very nice squatting. What's your range of motion on the partials, and are you using them for a specific strongman crossover?

[craig kruse]

goal of hamstring parallel. Using them for an overload.

[craig kruse]

bench press
135x20
185x15
225x10
275x5
315x2
355x1
365x1
405x1 2 board
455x1 3 board
500x1 4 board

Tbar Row
1859x5

db rear delt lateral
25# 9x5

push press
135x6
185x1
205 4 sets of 1
185 3x3

lat pull down
180 9x5

close grip bench
225 3x5

[craig kruse]

bench press
135x20
185x10
225x10
275x5
315x1
355x1
375x1
410x1 (2 board)
460x1 (3 board)
505x1 (4 board)

Tbar Row
185 10x5

DB rear delt lateral
25# 10x5

Sandbag Load
200# to 40" x 10

Farmers Hold
220# 5x30 sec

Push Press
135x7
185x1
225# 3 sets of 1
195# 3 sets of 3

Lat Pulldown
180# 7x5

close grip bench
225#3x5

reverse curls
75# 3x3

[craig kruse]

squats
135x10
225x10
315x10
405x3
495x1 belt
585x1 belt and wraps

deadlift
225x10
315x10
405x10
530x2

sandbag load
250# to 40" platform 2 sets

feeling pretty good. Chicago event next saturday. Will train log, truck pull, and carry/ drag this Sat. and deadlift and farmers on sunday. This was my first event ever last year. I should do better this year. I am quite a bit stronger this year and injury free.

[craig kruse]

jump ropex200
pushupx50

log clean and press
125x5
150x5
200x5 (45 sec)
200x4 (30 sec)
210 x2 very easy
220 x 2

truck pull- 3 sets, very good starts

Seated Chest Press
310x10
360x5
410x4
455x2
465x1
475x1

Lat pulldown
200 6x5

DB rear delt raise
20 6x6

keg carry/ 520 sled drag
2 sets, very solid

Stones to 48" platform
220x1
260x1
very solid

good workout. Really looking forward to next weekend. Alot stronger than last year. Better technique on all events.

[Paul Neuhaus]

Really looking forward to next weekend. Alot stronger than last year. Better technique on all events.
According to your workouts, you look primed and ready!

CONTEST TIME BABY!!! TURN IT ON!!! :EP:

[craig kruse]

thanks paul. I am really anxious to compete again. I will have a very good showing

[craig kruse]

squat
135x10
225x10
315x10
405x5
495x1 belt
585x1 belt and wraps
695x1 partial belt and wraps
765x1 partial belt and wraps

deadlift
225x10
315x10
405x2- belt, weird- grip felt funny
495x1 belt only no strap
535x1 belt and strap
545x1 belt and strap

farmers hold
225# 20 sec for 5 sets

18" deadlift
225x1
315x1
405x1
495x1
585x1
First time doing 18" deadlifts, done in rack from lowest pin position. Last year at nationals the deadlift was at a very unfamiliar position for me so I am going to start training this height so I don't bomb out again.

[craig kruse]

I guess today is actually 4/16

[Paul Neuhaus]

By the way Craig, where do you train your events?

Do you train with Bever or Soucie?

[craig kruse]

I train with a friend of mine, whose name is also Craig. We train at one of the clinics we work at on Sat am for log, stone, carry/ drag and at my house on Sun am for DL and farmers
I workout Mon-Fri at my house. my basement is totally dedicated to a fitness center. A good friend of mine has had a lot of used equipment he sold to me for cheap and I had rubber floor installed. It is really cool. I just walk down stairs to the basement to train. It is great!

[Paul Neuhaus]

That's pretty cool that the clinic lets you have implements there. You must have some wicked recovery to do some heavy events 2 days in a row.

Last summer, when getting ready for the Pro/Am, we'd train on Saturday at Big Tony's:
Log press
Tire flip
Stones
Plus 1 more, which changed every week.

Then, we'd train a couple events at the Bergmann farm on Sunday:
Frame carry
Conan's Wheel

It really took a toll on my body, especially since I train DL on Monday. Now, I try to hit as much event training as I can on Saturday and just recover on Sunday.

[craig kruse]

I am the manager for the company and Craig is the clinic supervisor so we kind of let ourselves take over a closet )6x8 room, to keep all of our stuff in.

I think my recovery is good because I train at about 90% intensity instead of 98-100%. I try to always have a rep or two left. I enjoy training heavy frequently. I have seen good increases with moderately heavy singles every training session. When I was doing heavy sets of 5 my recovery was terrible. I was at the same weight for literally years and very frustrated.

[craig kruse]

TM- 15min
Bench Press
135x20
185x15
225x10
275x5
315x2
365x1
410x1- 2 board
465x1- 3 board
505x1- 4 board

lat pulldown
180 11x5

push press
140x7
190x1
235x1
235x1

[craig kruse]

Treadmill- 15min
Bench Press
135x20
185x15
225x10
275x5
320x1
366x1
406x1 2 board
466x1 3 board
505x1 4 board

Tbar Row
185 5x5

Farmers Hold
225 5x 10sec

DB Rear Delt Raise
25# 5x5

Push Press
135x8
185x1
225x1
226x1
227x1

Close Bench Press
225x6

Pec Dec
90x6

198# this morning. Will eat mainly protein and fruit/ vegetables today. Two more days until weigh in. Feeling very good for Sat. event.

[craig kruse]

nicley run event. Alot of good athletes. Had a good time. Pretty happy with my performance

Truck Pull- 2nd place, had a slow start, was too high during pull
Log Clean and Press- 4th place, 200# log (10") 3 reps, missed 4th, very tired after truck pull
Deadlift- 425# 15 reps, 2nd place
Farmers Hold- 275# for 46 sec, 2nd place
Carry/Drag- 220# keg, 590# sled, 26 sec. 2nd place

Finished Third overall. With 28 points. There was a tie for first with 30 points.
Did better on every event than last year. I was 4th last year, so I am happy with finishing 3rd.
Definitely need to work more overhead and do some when I am fatigued. It was terrible after the truck pull

IL Strongman on July 1. 10 weeks of training. Starts tomorrow.

[Paul Neuhaus]

You did an awesome job today Craig. It was very cool meeting you and a lot of the other competitors. I'm just too freakin' tired to do my write-up right now, so I'll get mine up tomorrow with pics.

[craig kruse]

thanks Paul. It was nice to meet you also.
I think you should be extremely happy with your performance as well. YOur deadlift was awesome- 475 for I think you said 8. That is a PR by several reps. Isn't 225 for 4 or 5 a several week PR as well. Doing it right after the truck definitely took 2 reps from everyone. I know I was tired as hell!!! your farmers was a pr for time and you did good on the carry and drag. Great event and training day for next weeks event. Don't eat too much today and tomorrow.
Only six more days

[craig kruse]

quick workout today. Sore from yesterday
Squat
135x10
225x10
315x10
405x2
495x1
called it a day. Going to the hot tub to soothe these sore muscles.
tomorrow will begin the assault on the OHP. I need to improve by at least 50 pounds.

[Paul Neuhaus]

quick workout today. Sore from yesterday
Squat
135x10
225x10
315x10
405x2
495x1
called it a day. Going to the hot tub to soothe these sore muscles.

Dude, now that is freakin' hardcore!!! The day after a contest! I'm not lifting anything but food today! HAHA

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
325x1
365x1
415x1 2 board
465x1 3 board
505x1 4 board

Tbar Row
190 9x5

Farmers Hold
225 9x15 sec

DB Shrug
130# 9x6

DB Rear Delt Lateral
25# 9x5

Push Press
135x 10
185x2
225x2
230x1
235x2

Strict Press
145 3x5

Standing Tricep Ext
50# 3x5

Pec Dec
100# 5x6

Good Training Day. Felt strong especially after a contest weekend. Working more on OHP. Need to do better with overhead events.

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
325x1
365x1
375x1
415x1 2 board
480x1 3 board
515x1 4 board

Lat Pulldown
180# 10x5

Farmers Hold
225# 5x15 sec

Sandbag Load (36")
250# 5x1

Overhead Press
135x10 strict press
185x3 jerk
225x2 push press
235x2 push press
235x2 push press
155 3x5 strict press

Standing Tricep Ext
60 3x6

Pec Dec
100 3x6

Reverse Curl
95 2x3

good training day. Actually liked doing overhead press today. 235# overhead with barbell at next event- July 1. Want to be very solid. Trying to train jerk, push press, and strict press.

[craig kruse]

Squats
135x10
225x10
315x10
405x4
495x2 belt
585x1 belt and wraps

deadlift
225x10
315x10
405x5
495x5

Calf Raises
405 3x5

[craig kruse]

Chest Press
205x20
275x15
325x5
385x5
425x5
450x1
460x1
470x1

Seated Row
210 8x5

Stones
220# and 260# to 48" in a series 3 sets

Log Clean and Press (1 clean)
200x3
220x2
225x1
220x2
220x2

Axel clean and press (1 clean)
135x5 strict press
155x3 strict press
185x3 push press
155x3 strict press
155x3 strict press
155x3 strict press

Lat Pulldown
200 3x5

[craig kruse]

Squats
135x10
225x10
315x10
405x3
495x2 belt
585x2 belt and wraps
675x2 partial belt and wraps
765x1 partial belt and wraps

Calf Raise
405 3x5

Deadlift
225x6
315x6
405x6 belt
495x6 belt and straps
585x0
535x1 belt and straps

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
295x2
335x1
365x1
385x1
420x1 2 board
480x1 3 board
515x1 4 board

Tbar Row
195 12x5

Farmers Hold
225x20sec

DB Rear Delt Raise
25# 10x5

Overhead Press
135x10
185x3 strict press
225x2 push press
235 x2 push press
160x5 strict press

Lat Pulldown
180# 5x5

Pec Dec
105# 4x6

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
315x2
365x1
405x1
425x1 2 board
495x1 3 board
525x1 4 board

Lat Pulldown
185 10x5

DB Farmers Walk
135# x150ftx5

Overhead Press
135x5 strict
185x2 strict
230x1 push press
245x1 push press
165 3x5 strict press

Tbar Row
195# 5x5

Pec Dec
105# 4x6

Reverse Curl
95# 3x3

[craig kruse]

squats
135x10
225x10
315x10
405x3
495x2 belt

Deadlift
225x10
315x10
405x8 belt
495x5 belt and straps

[craig kruse]

my wife delivered Zachary James this morning at 2:30. He weighes 7# 11oz. Mom and baby are doing great.

[Carl Johnson]

Hey, Congratulations that awesome.

[Paul Neuhaus]

See....you COULD have made it to the Fox Cities contest!!!

Just kiddin'. Congratulations!

[craig kruse]

haven't slept much the past two days. Funny how a wife giving birth can do that to you.

Feel pretty good this morning considering being a little sleep deprived and having a sore back from those hospital chair/ pullouts

Bench Press
135x20
185x15
225x10
275x5
315x2
365x2
405x1 2 board
455x1 3 board
495x1 4 board
525x1 4 board

Tbar Row
195 10x5

DB Crucifix Hold
25# 10x10sec

DB Rear Delt Raise
25# 10x6

18" Deadlift/ Barbell Shrug
225x1DL/6shrug
315x 1/6
405 3 sets 1/6

Overhead Press
135x6 strict
190x1 strict
225x2 jerk
245x1 push press
250x1 push press
165x 3 strict+2 jerk
170x3 strict+2 jerk

Reverse Curl
95 5x3

Pec Dec
105 5x6

Lat Pulldown
185 5x5

Sandbag Load
250# x3 sets

[craig kruse]

Kristen and Zach are supposed to come home today

Squats
135x10
225x10
315x10
405x2
495x1 belt
585x1 belt and wraps
675x1 partial belt and wraps
765x1 partial belt and wraps

Deadlift
225x10
315x5
405x2 belt
495x1 belt and straps
520x1 belt and straps
520x1 belt and straps

Farmers Hold
225# 20 seconds two sets

my back is still a little sore from those hospital beds.

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
315x2
365x2
405x1
455x1 2board
495x1 3 board
525x1 4 board

Lat Pulldown
195# 10x5

DB Crucifix Hold
30# 3x10 sec

DB rear delt lateral
30# 4x5

Overhead Press
135x5 strict
185x1 strict
225x1 push press
245x1 pushpress

Pec Dec
1104x5

Tbar Row
195# 4x5

[craig kruse]

I have decided to add Tuesdays to my strength training routine. I have been only doing treadmill on Tuesdays and sleeping in a little. I wanted to start doing front squats so Tuesdays it is.

Front Squats
135# 3x5 10" box squats

Deadlifts
225# 3x5 snatch grip

Wrist Roller
15# 2 sets

Seated Calf Raise
100# 3x6

I weighed 199# this morning. During the past 3 weeks since the Chicago event I have eaten every bad thing I have wanted and actually got back up to 212#. This weekend at the hospital I ate alot of fruit, skim milk, and protein bars. I am amazed at my body's response to low carb and high protein. I am going to shoot for 300g of protein per day.

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
320x2
370x2
405x1
455x1 2 board
495x1 3 board
525x1 4 board

Tbar Row
195 10x5

DB shrug
135# 10x6

Overhead Press
135x6 strict press
185x2 strict press
225x2 push press
245x1 push press
log (10") 110x5 strict
log 150x5 strict
log 170x5 push press
log 190x2 push press
log 200x2 push press

Lat Pulldown
195# 9x5

First training session with 10" log. Great piece of equipment. I am happy with the increase in my overhead pressing

[craig kruse]

Squats
135x10
225x10
315x10
405x2
495x1 belt

Deadlift
225x10
315x10
405x5 belt
500x1 belt and straps
500x1 belt and straps

Calf Raises
225 3x6

I have done some strength work six days in a row
Except for 1-2 sets each workout, I have always had 2 reps in reserve. I enjoy lifting everyday and am happy with some consistent progress. I am very happy I am able to go heavy so many times each week.
Doing front squat and deadlift on Tuesday seemed to make today a little easier.

[craig kruse]

Chest Press
215x20
265x15
325x10
390x5
430x3
465x1
485x1
515x1 negative

Lat Pulldown
200# 8x5

Stone, keg carry, sled drag medley
220#, 260# to 50", 200# keg x 50', 510# sled x 50' 3 sets

Log Clean and Press
150x5
170x5
205x3
220x1
225x1

Row
200# 5x5

Axel Clean and Press
135x5
155x5
165x5
175x3
185x3

stone, carry, drag medley was tough. Really breathing hard after.
Good workout today.
Overhead is improving

[craig kruse]

Squat
135x10
225x10
315x10
405x2
495x2 belt
585x1 belt and wrap
675x1 partial belt and wrap
765x1 partial belt and wrap
855 pick up from standards just because

Deadlift
225x6
315x6
405x2
505x1 belt and straps
525x1 belt and straps
545x1 belt and straps
16" 405x1
16" 515x1 belt and straps
16" 555x1 belt and straps

16-18" deadlifts are still a very awkward pull position for me. I need to train it more incase I see it again in a competition like last year nationals.

Farmers Hold
225# around 30 sec

Very solid workout. 7 weeks until IL strongest man. Finished 3rd last year in 200# class. Need to qualify for nationals.

[craig kruse]

Bench Press
135x20
185x15
225x10
280x5
320x2
371x2
405x1
455x1 2 board
495x1 3 board
525x1 4 board

Tbar Row
195#8x5

DB Shrug
135# 9x5

Overhead Press
135x6 strict
185x2 strict
225x3 push press
250x1 push press
150 10" log x5
200 log x2
200x2

Pec Dec
110# 6x5

Lat Pulldown
195# 6x5

DB Overhead Tricep Ext
60# x 5

[craig kruse]

2nd week of adding Tuesday training

Treadmill- 15min @ 4.7 mph

Front Squat (to 12" box)
135x5
185x5
225x5

Farmers Hold
225# 3 sets of 20 sec.

18" Deadlift
135x5
225x5
315x5
405x5 belt and straps

Tuesdays will be a light day but will also be a day for lifts I don't like and don't do very often. 18" is a strange pull for me. I need to get better at this height

[craig kruse]

Bench press
135x20
185x15
225x10
275x5
325x2
375x2
405x1
455x1 2 board
495x1 3 board
525x1 4 board

Tbar Row
195# 9x5

DB Shrug
130# 9x5

Log Clean and Press (10")
150x5
200x3
205x2
210x1

Pec Dec
115#5x6

[craig kruse]

Squats
135x10
225x10
315x10
405x2
495x1 belt
585x1 belt and wraps

Deadlift
225x10
315x10
455x5 belt
525x1 belt and straps
525x1 belt and straps

hard to get motivated this morning. Some mornings I have a real hard time getting going.

[craig kruse]

Great day

Chest Press
210x20
260x15
310x10
360x5
410x5
450x1
460x1
470x1
510x2 negatives

lat Pull down
210# 9x5

Stone (48" platform), Keg Carry (50 ft), Sled Drag Medley (50 ft)
3 sets
220# stone, 260# stone, 200# keg, 575# sled

Overhead Press
log(8") 150x5 strict press
log 200#x4
log 210x3
log 220x1
log 230x1
axel 135x7 strict
axel 185x3 push press
axel 195x3 push press

DB Rear Delt Raise
10# 7x6

PR on log clean and press

[craig kruse]

squat
135x10
225x10
315x10
405x3
495x2 belt
585x3 belt and wraps
675x2 belt and wraps partial
765x1 belt and wraps partial
855 x1 pick up

deadlifts (axel, barbell from floor, 18")
axel 135x6
axel 225x6
axel 315x6
axel 405x3
barbell 465x3 belt
barbell 520x3 belt and straps
barbell 545x1 belt and straps
18" 315x5
18" 405x5
18" 545x2 belt and straps
18" 600x1 belt and straps PR 18"

Farmers Hold
235# 3 sets for 10 sec

Throws- the IL strongman has a throwing event. Throwing objects over hear over a 13' bar

30# medicine ball
empty keg
50# implement
3 sets over 12"

Good day. PR on 18" deadlifts.

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
335x2
385x1
405x1
455x2 2board
495x1 3 board
530x1 4 board

Tbar Row
205# 10x5

Shrugs
300# 10x6

Situps
10x10

Reverse Curls
95# 10x3

Overhead Press
Axel 135x6
Axel 165x5
Axel 185x5
Axel 200x5
Log (10") 210x1
Log 215x1
Push Press 235x1
Push Press 260x1
Log 150# strict press x 5

Lat Pulldown
195# 8x5

Pec Dec
120# 8x5

DB Rear Delt/ External Rotation
10# 8x6

DB Overhead Tricep Ext
65# x 6

Very Good morning. Solid Bench Press and Overhead Press. Did a better job with the double knee bend with the log

[craig kruse]

Front Squats (box)
135x5
185x5
225x5
275x2

18" Deadlifts
135x5
225x5
315x5
405x5
495x2

Leg Curls
110 x10

Seated Calf Raise
100 x10

Front squats are improving
18" deadlifts are getting better. Felt a good groove to pull from this morning

[craig kruse]

Bench Press
135x20
185x15
225x11
275x6
315x2
335x2
365x1
385x1
405x1
435x1 (2 board(
455x1 (2board)
495x1 4 board
530x1 4 board

Reverse Grip Lat Pulldown
205# 10x5

Overhead Press
axel 135 2x6
log 200x2
push press 260x1

Pec Dec
120 3x5

[craig kruse]

squats
135x10
225x10
315x10
405x2
495x2 belt

deadlifts
225x10
315x10
405x7
510x2

[craig kruse]

Chest press
220x20
270x15
320x10
370x7
420x5
455x2
465x1
485x1
525x2 negatives

Lat Pulldown
1709x6

Stones
220 and 260# to 48" 3 sets

overhead press
axel 135x7
axel 170x5
axel 190x3
axel 200x6
log 8" 205x3
log 225x1
log 230x1
log 220x1

db rear delt
12# 8x6

[craig kruse]

squats
135x10
225x10
315x10
405x5
495x3 belt
585x3 belt and wraps
675x3 partial belt and wraps
765x1 partial belt and wraps
855x1 partial belt and wraps

deadlift
from floor
axel 135x10
225x10
315x10
405x5 no belt
barbell 495x2 belt
545x2 belt and straps PR
15"
495x1
550x1
555x1
18"
495x1
565x1
605x1 PR

Farmers Hold
235 3 sets of 10sec hold

[craig kruse]

chest press
220x20
270x15
330x10
380x5
430x5
480x1
530x2 neg

Lat Pulldown
180 7x6

Overhead Press
axel 135x8 strict
axel 185x2
axel 205x1
log 220x1
log 235x1
log 235x1
log 235x1

Row 180 7x5

stones
260 to 48" 5 reps

[craig kruse]

box front squats
135x5
185x5
225x5
275x5
315x1

15" deadlift
225x5
315x5
405x5
495x5 belt and straps

[craig kruse]

Bench Press
135x20
185x15
225x11
275x7
315x3
345x2
375x1
405x1
455x1 2 board
495x1 3 board
530x1 4 board

Tbar Row
205 11x5

Farmers Hold
225 10x10sec

DB Rear Delt Raise
15# 10x6

Overhead Press
Axel 135x8
Axel 200x2
Axel 215x1
10" log 200x2
10" log 210x1
10" log 220x1
Barbell Push Press 225x5

Lat Pulldown
205 7x5

[craig kruse]

squats
135x10
225x10
315x10
405x5
495x3 belt
585x3 belt and wraps

deadlift
225x10
315x10
405x10
500x3
550x1

good training day, I have been having some really good days lately. I have been training different heights with the deadlift and am seeing very good results.

[craig kruse]

Chest press
220x20
370x15
410x5
450x3
470x1
520x1 neg

Lat pulldown
190 7x5

Stones to 48"
260# stone 2 sets of 2

overhead press
axel 135x5
axel 185x2
axel 205x2
axel 225x1
log 200# 5sets of 3
used jerk technique with all overhead today

Row
1606x6

[craig kruse]

squats
135x10
225x10
315x10
405x8
495x3 belt
585x3 belt and wraps
675x3 partial belt and wraps
765x1 partial belt and wraps

deadlift
axel135x10
axel 225x10
axel 315x10
axel 415x6
barbell 465x3 belt
barbell 515x3 belt and straps
barbell 551x1 belt and straps

[craig kruse]

bench press
135x20
185x15
225x10
275x5
315x3
365x2
405x1
455x1 2 board
495x1 3 board
530x1 4 board

Lat Pulldown
205# 10x5

DB Rear Delt Raise
10# 10x10

Sandbag Load
200# 10 singles to 3 feet

Farmers Shrug
205# 10x5

Log Press
150x3
160x3
170x3
180x3
190x3
200x3
210x3

Tbar Row
205# 7x5

Pec Dec
120# 7x5

DB Overhead Tricep Extension
65# 3x6

[craig kruse]

Front Box Squats
135x5
185x5
225x5
275x3
315x1
365x1

15" Deadlifts
135x5
225x5
315x5
405x5
495x5 belt and straps
550x1 belt and straps

Nice solid workout. My Front Squats and 15" Deadlifts feel solid right now. I am happy I added this day to my workout schedule

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
315x2
325x2
365x2
405x1
455x1 2 board
495x1 3 board
530x1 4 board

Tbar Row
205 10x5

Sandbag Load
200# 10 sets to 30"

Farmers Hold
205# 10x30sec

DB Rear Delt Raise
10# 10x10

Log Clean and Press
150x3
170x3
200x3
215x2
215x2

Pec Dec
120# 5x5

Lat Pulldown
205# 5x5

[craig kruse]

Squats
135x10
225x10
315x10
405x5
495x4 belt
585x1 belt and straps

Deadlift
135x10
225x10
315x10
405x10 belt
495x3 belt and straps
550x1 blet and straps

Seated Calf Raise
100 2x6

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
315x3
365x1
405x1
455x1 2 board
495x1 3 board
530x1 4 board

Tbar Row
205# 10x5

Log Clean and Press (10")
160# 3x5 strict press
200x1
210x1
215x1
220x1
230x1

DB Rear Delt Raise
10# 8x10

[craig kruse]

6/10

squat
135x10
225x10
315x10
405x10
495x3
585x1

6/11
Bench press
135x20
185x15
225x10
275x5
315x2
365x1
405x1
455x1 2 board
495x1 3 board
530x1 4 board

tbar row
205 10x5

[craig kruse]

front squats
135x5
185x5
225x5
275x2
315x1

15" deadlifts
135x5
225x5
315x5
405x5

[craig kruse]

Bench Press
135x20
205x15
245x10
295x2
330x1
385x1
410x1
465x1 2 board
495x1 3board
530x1 4 board

Pull up
BW 10x6

DB Shrug
13010x7

DB Rear Delt
10# 10x10

Log Clean and Press
170# 3x3

Lat Pulldown
205#
6x5

Barbell Push Press
225x5
230x3
235x3

Close Grip Bench Press
225 2x6

Pec Dec
120# 2x5

[craig kruse]

10 year wedding anniversary today.

feel really tired this morning. Needed an extra caffeine pill.

Squats
135x10
225x10
315x10
405x8
495x5
585x2

Deadlifts
225x10
315x10
405x10
455x10
495x5

Farmers Hold
225# 30 sec easily

Two weeks until the IL strongman event. 445# deadlift for reps- want 15
275# farmers hold for time- want 60 sec, 225# push press want 8. Stones- want 220, 260, 300.
Bodyweight- 200# this morning. I just need to control my eating and concentrate on eating a lot of protein and little carbs. It shouldn't be a problem

[craig kruse]

Treadmill- 30min @ 4.5 mph- need to cut a little weight for the IL strongman

Chest Press
230x20
280x10
350x5
410x3
450x1
460x1
480x1

Lat Pulldown
200# 7x5

Stones (to 48", series)
220, 260 - two sets

Axel Clean and Press
135x5
185x5
225- missed clean, rediculos, I have done this several times before

8" log clean and press
200x3
220x2
222.5x1
225x1
227.5x1

Close Grip Chest Press
310 3x5

Row
200 3x5

[craig kruse]

Treadmill 15min @ 4.7 mph

Squats
135x10
225x10
315x10
405x3
495x1
585x1
675x1 partial
765x1 partial

Deadlift
225x10
315x10
405x10
500x7
545x3

Farmers Hold
225# 30 sec

[craig kruse]

TM 15min @ 4.7 mph

Bench Press
135x20
205x15
245x10
295x2
335x1
375x1
405x1
455x1 2 board
495x1 3 board
530x1 4 board

Tbar Row
20510x5

Farmers Walk
225 5 sets of 25'

Log Clean and Press
150x5
170x3
175x3
180x3
185x3
190x3
200x3
205x3

Lat Pulldown
205 8x5

Close Grip Bench Press
230 2x6

Pec Dec
120# 2x5

DB Rear Delt
10# 2x10

[craig kruse]

Squats
135x10
225x10
315x10
405x5
500x2
585x1

18" Deadlifts
135x5
225x5
315x5
405x5
500x2
585x1

Seated Calf Raise
100 2x6

[craig kruse]

Bench Press
135x20
205x15
246x10
296x2
335x1
366x1
415x1
465x1 2 board
495x1 3 board

Tbar Row
210# 8x5

DB Rear Delt Raise
15# 10x5

Push Press
135x5
185x5
225x5
225x6

[craig kruse]

Squats
135x10
225x10
315x10
405x5
495x2
585x1

18" Deadlifts
135x10
225x10
315x10
405x5
510x2
560x1
590x1

[MarkSikora]

Craig,

First and foremost: monster lifts.

Second: just looking over your past week or so: do you always squat heavy every couple of days? What do you do for recovery between all the heavy squat and dead workouts??

Thanks, and keep up the nice work. I will continue looking at your log when I feel the need to get depressed by my lack of strength!!

see ya

Mark

[craig kruse]

thanks for the complement

I usually only do one or two work sets each workout. I also try to keep 1-2 reps in reserve during these work sets. I rarely max out on a set, including doing an all out set of 3 or 5 or what ever. I have found this has helped my recovery and confidence tremendously.
I use 1/2, 1, and 2# plates for progress. A 1/2# increase on a 500# deadlift is only .1%- no big deal. But if you are adding 1/2 # each workout and are doing a lift 2-3 times per week that is a 10-15% increase in a year. Who wouldnt want a 50# increase in their deadlift in a year.

Craig

[Keith Crone]

Are you taking the week off after the IL Strongest Man?

[craig kruse]

I actually have been up in Canada on a fishing trip.

I tied for 1st at the IL strongman (200#). I got 2nd though based on bodyweight. Tied for 3rd overall LW (231 and below)
I was really happy with my performance. Very good performance on DL (445# for 14 reps)

I got home at 8pm after the strongman contest. Woke up at 2 am, lifted chest and shoulders. and left with my buddy at 3 am. We arrived at 3pm, fished, and went to bed at 10pm.

the little town my friends place is in has a gym that has a power rack and 600# of weights. I lifted everyday in the am, worked at his place, and went fishing in the afternoon and evening.

I got home today and lifted chest and shoulders in my gym (good to be home)

I have another event coming up on Sept 23rd. in IL. 11 weeks away.

[robert racine]

congrats again craig. see you on the 23rd!

[craig kruse]

what weight are you going to compete at Rob? I am thinking about doing the HW weights in preparation for nationals

[craig kruse]

squats
135x10
225x10
315x10
445x3 belt
520x2 belt and wraps
585x1 belt and wraps
680x1 partial
770x1 partial

deadlift
225x10
335x10
455x5
520x2
550x2- PR!
18" 315x2
18" 405x2
18" 495x1
18" 565x1

drove to Milwaukee to pick up 4 stones (180-240#) from someone who did not want them anymore. Next week we will build a platform.

[robert racine]

what weight are you going to compete at Rob? I am thinking about doing the HW weights in preparation for nationals


probably 265. trying to stay there for nationals.

that is some sick lifting Craig.

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
321x1
375x1
410x1 2 board
475x1 3 board
500x1 4 board

Lat Pulldown
190# 9x5

10" Log Clean and Press
200x2
210x2
210x2

Close Grip Bench Press (all pauses)
190 3x6

DB rear delt raise
35# 3x5

[John Albrecht]

Craig, just got on here and am going to start posting some stuff. we'll see if this helps keep me on track! train hard, train safe

[benjamin d. moore]

Glad you got those stones Craig! Nice work going on in here!

[craig kruse]

thanks Ben.

It will be nice to be able to train stones more frequent. I am going to try to train them with just forearm sleeves without tacky since they are not super heavy.

Craig

[Carl Johnson]

Craig, who did you get those stones from?

[craig kruse]

Jim from Hales Corner had them listed on the Anvil

[craig kruse]

Squats
135x10
225x10
315x10
405x2
455x2 belt
530x1 belt and wraps
585x1 belt and wraps

18" Deadlift
135x10
225x10
315x6
405x2
455x2 belt
520x1 belt and straps
590x1 belt and straps

Farmers Walk
180# 50' with 2 turns

[craig kruse]

bench press
135x20
185x15
225x10
275x5
325x1
375x1
410x1 2 board
475x1 3 board
530x1 4 board

10" log clean and press
150x1
200x1
210x2
210x2

close grip bench
200 3x5

lat pull down
190 8x5

low pulley row
190 5x5

[craig kruse]

squat
135x10
225x10
315x10
405x4
495x2 belt and wraps

deadlift (9" height)
245x10
315x10
405x5
495x2

[craig kruse]

Axel Press
135x10
185x5

8" Log Clean and Press
200# x3 clean and press each
220x1
225x1
227x1
230x1
240x1 clean, 2 press miss
240x1 clean, 2 press miss
240x1 clean, 2 press miss

Keg Carry/ Sled Drag
200# keg, 350# sled- 25' x 2

Stones
260# to 48" 2 sets

Chest Press
300x10
355x5
375x2
395x1
415x1
455x1
465x1
475x1


Lat Pulldown
190# 7x5

Row
200# 7x5

[craig kruse]

Squats
135x10
225x10
315x10
405x2
495x1 belt
600x3 belt and wraps
700x1 belt, wraps, partial
775x1 belt wraps, partial

Deadlift
Axel 135x10
barbell
245x10
335x6
425x5
515x2 straps
550x1 straps
18"
315x3
500x2
590x1
610x1

Farmers Hold
175 4x10"
Walk- 175x50' one turn

Seated Calf Raise
90# 3x10

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
315x3
365x1
405x1 2 board
455x1 3 board
495x1 4 board

Log Press
150x5
211 5 sets of 1

Tbar Row
205 8x5

Axel Bentover Row
145 5x5

DB Rear Delt Lateral
15# 5x5

Close Grip Bench Press
230 3x5

[Alex Apostol]

Sick workouts, man. I'm in IL as well.

[craig kruse]

where do you live. Are you doing the event in Manteno on 9/23?

Craig

[Alex Apostol]

where do you live. Are you doing the event in Manteno on 9/23?

Craig

Northshore, suburbs. I was going to do it but I decided not to, because the weights were a bit over my league, and it would interupt my training if I went all out and trained just for it. I will be doing CSM, however.

[Keith Crone]

I'm out in the west suburbs.
If you guys ever want to go get together to do some training, I'm in.
But gimme some advance notice, since I work on weekends and would have to put in for the day off.

[craig kruse]

keith where do you live? Tony Soucie is the IL chair for NAS. He posts on the Anvil. Have you ever trained with him? Patrick Hayes lives in Westmont. He is a SHW and is a really nice guy. He posts on the anvil as well

[craig kruse]

squats
135x10
225x10
315x10
405x3
495x2belt
600x3 belt and wraps

deadlifts
245x10
335x10
430x5
520x3 belt and straps

Farmers Walk
175# 50' with one turn

[Keith Crone]

I live in Bartlett.

Tony lives in St. Anne doesn't he? Or somewhere near there? It would be cool to do, but I doubt I'll ever get around to driving all the way down there just to train.

Although none of my friends want to train with me, so maybe it will do me some good.

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
315x2
365x1
405x1 2 board
465x1 3 board
530x1 4 board

Log Press (10")
210x1
211x1
212x1
212x1

Close Grip Bench Press
230# 2x5

Lat Pulldown
190 10x5

[craig kruse]

starting to get sick. very sore throat and swollen lymph nodes. I have not been to a primary care MD in probably 10 years. I am having very good training sessions lately and don't want to have any se backs so I think I may go today.

Squats
135x10
225x10
315x10
405x5
500x1 belt
610x1 belt and wraps

Deadlift
axel 145x10
15" barbell- 245x10
15"- 350x10
15" 430x5
15" 495x1 belt
15" 535x2 belt and straps
15" 555x1 belt and straps

[craig kruse]

went to the MD yesterday. I have strep. He gave me antibiotics. I have taken 2 doses and am already feeling better. Glad I went.

[craig kruse]

overhead press
axel- 135#x10 strict press
axel- 195#x5 push press
8"log
205x1
225x1
230x1
231x1
235x1 clean missed pressx2
240x1 clean missed pressx2
240x1 clean missed pressx2
235 and 240 were so close, pretty soon

200# keg carry, 260# keg carry, 400# sled drag
25 feet, two sets

Chest Press
315x10
365x3
385x3
415x1
465x1
475x1
485x1

25# db crucifix hold (15 sec), 25# db rear delt raise, 25# db tricep ext
3 supersets, 5 reps

I am going to try to get a little overhead tricep work at the end of each workout to help with the log lock out.

[craig kruse]

squats
135x10
225x10
315x10
405x5
500x1 belt
610x2 belt and wraps
700x1 partial belt and wraps
790x1 partial belt and wraps

deadlift
axel 145x 10
barbell from floor
245x10
335x10
425x3
475 beltx3
535 beltx1
550x3 belt and straps- PR
barbell 15"
565x1 belt and straps
barbell 18"
605x1 belt and staps

Farmers Hold
175# x15 secx3 touch and go reps

very good workout today and yesterday
felt very good on deadlift today
I PR'd several times each time adding something
PR with no belt
PR with belt but no straps
PR with belt and straps from floor
PR 15"
PR 18"

my training partner and I got the 200, 220,and 240 pound stones down into my basement without a problem. We plan on building a 58" platform since nationals will probably be 54"

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
315x2
365x1
405x1 2 board
465x1 3 board
530x1 4 board

axel bentover row
145 9x5

10" log clean and press
160x2
210x1
215x1
220x1
221x1

close grip bench press
230 2x5

lat pulldown
190 3x5

EZ Curl
100 2x5

DB Overhead Tricep Ext
30 2x5

DB Rear Delt Lateral
30 2x5

PR on 10" log

the past three days I have had a PR on the 8" log, 10" log, deadlift, 15" deadlift, and 18" deadlift

[craig kruse]

squats
135x10
225x10
315x10
405x2
500x1 belt
610x1 belt and wraps

deadlift
axel 155x10
245x10
335x10
425x5
515x1 belt
540x1 belt and straps

Farmers walk
180# 50' with one turn

[John Albrecht]

did you jsut do the first set with the axle? or the whole lift?

[craig kruse]

just the first set.
my axel has 45's and 10's on it.
my deadlift bar has 100's on it.
I am lazy

[craig kruse]

Bench press
135x20
185x15
225x10
275x5
315x3
345x2
365x1
405x1 2 board
470x1 3 board
530x1 4 board

Tbar Row
205 5x5

10" log clean and press
160x1
215x1
220x1
225x1

Axel Bentover Row
155 5x5

DB Overhead Tricep Ext
30# 3x5

[John Albrecht]

Thought you might appreciate this one! LOL! :FF:

[craig kruse]

I used to love the four horsemen. When I went to school in atlanta, I worked at a gym that was owned by one of them

[craig kruse]

squat
135x10
225x10
315x10
405x3
495x2 belt
630x1 belt and wraps
680x1 partial belt and wraps

deadlift
axel on all sets
135x10
225x10
315x5
405x5
495x1

PR on axel deadlift. could have pulled 25-30# more. today is a medium volume day. saving for heavy day on sunday

[craig kruse]

Very good day. Did a lot
Bodyweight 205#

Overhead Press
Axel 135x10 strict press
Axel 200x6 push press
8"log 210x2
log 230x1
log 232x1
log 235x1
log 250x1 clean missed press

Keg Carry/ Sled Drag
200#keg 260#keg, 500 sled
2 sets 30 feet

Truck Pull
Crew Cab Silverado
50 feet 2 sets

Stones
220# to 57", 260 to 49" in a series
2 sets
15 seconds and 12 seconds
used tuff skin spray

Chest Press
315x10
365x5
415x3
455x1
465x1
470x1
475x1
485x1

Seated Row
250# 8x5

great day

Axel, log, stone, carry and drag, truck pull. All PR's.
Close to 240# log
About 2 months until IL open meet.
3 until nationals

[craig kruse]

Squats
135x10
225x10
340x10
410x1 rock bottom, no belt, no wraps
500x1 rock bottom, belt
590x1 belt and wraps
680x1 partial belt and wraps
770x1 partial belt and wraps

Deadlift
365x5
475x2 no belt no straps
535x2 belt
555x1 belt and straps, PR!

Farmers Walk
205 25' one turn and 25'
three sets

Stone
60" platform
200# stone, no tacky
2 sets

today we built a platform in my basement. It is made of 4x4 and 2x4.
5 1/2 feet wide
2 1/2 feet deep
5 feet high (60")
it is fantastic!!

[craig kruse]

Bench press
135x20
185x15
225x10
275x5
315x3
350x2
375x1
405x1 2 board
475x1 3 board
530x1 4 board

Log Clean and Press (10")
160x2
211x1
220x1
230x1
235x1

Close Grip Bench Press
240 2x3

DB Overhead Tricep Ext
30# 2x5

Tbar Row
190 6x6

Axel Bentover Row
155 6x6

Stone
220# to 60" platform, no tacky

[craig kruse]

Squats
135x10
225x10
315x10
405x5
500x2 belt
590x2 belt and wraps

15" Deadlift
245x10
335x10
425x5
515x2 belt
535x3 belt and straps
515x2 belt
515x2 belt

Stones
200# to 60"
220# to 60"

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
316x3
352x2
365x2
405x1 2 board
465x1 3 board
530x1 4 board

Log Clean and Press (10")
160x1
180x2
210x1
220x1
230x1

Close Grip Bench Press
250 3x3

Axel Bentover Row
185 6x5

Lat Pulldown
190 6x5

DB rear delt raise
15 3x5

DB Overhead Tricep Ext
30# 2x5

Sandbag Load
200# 4 sets to 60"

Stones
220# x1 to 60"

Farmers Hold
210# 15sec

[craig kruse]

got a cyst drained from my wrist yesterday. Feels a lot better
Squats
135x10
225x10
315x10
405x5
495x1 belt
585x1 belt and wraps

18" Deadlift
135x10
225x10
315x10
405x5
500x1 belt
560x1 belt and straps
600x2 belt and straps PR

Farmers Hold
210# 45 sec

[craig kruse]

decided to add another day of training.
Fridays have been a treadmill only day for a long time but I am going to start doing stones and farmers on Fridays

Treadmill
15min @ 4.7 mph, wearing sauna and sweatsuit. I hate running. I typically only walk on the treadmill. I am able to watch TV enjoyably and walking never bothers my knees

Stones to 60"
220# 3 sets, good technique, cleared with ease, no tacky, no chalk

Farmers Walk
210# 50 feet with one turn, 2 sets, very good runs, grip felt great, last year at nationals the turn with 240# killed me. I did not train it very often last year. I won't make that mistake again

Now I am training strength and events every day. It feels great.

mon- press, lats, stone
tues- squats, dead, farmers, stone
wed-press, lats, stone
thur-squats, dead, stone
fri-stone, farmers
sat- press, lats, stone, carry/drag, truck pull
sun-squats, dead, farmers, stone

[benjamin d. moore]

Craig,

Have you had any bicep issues from training stones that often? Also, what's the reasoning behind training them that many times/week? Is that a weak event?

[craig kruse]

I haven't had any bicep issues from them. At my house I have relatively light stones (200, 220, 240). they aren't an issue lapping them and I have a high platform (60")
Last year at nationals I did terrible with them because I hardly trained them. I consider them a week event.
I am also not spending a ton of time on them each session. Usually between one and four loads. I want to be able to load a 260# stone to 60" without tacky on any day of the week so I feel extremely confident with them.

[craig kruse]

Overhead Press
axel
135x10 strict press
205x5 push press
8" log
220x1
230x1
233x1
235x1
240x1- PR

Axel Bentover Row
185 5x5

Truck Pull
silverado 50'x2

Stone
260# to 51"

Keg Carry/ Sled Drag
200#, 260# keg, 500# sled- one set

Seated Chest Press
325x10
375x5
425x2
440x1
475x1

Seated Row
250 5x5

very happy getting the 240# log today.
7 weeks until the next contest in IL
I am going to compete with the heavy weights at a BW of 200#. 240# log clean and press and 495# deadlift. I hope to get 2 on the log and 10 on the deadlift.

[Keith Crone]

I am going to compete with the heavy weights at a BW of 200#.

One less person I have to worry about...

[craig kruse]

Squats
135x10
225x10
315x10
405x3
455x1 no belt
530x2 belt
585x1 belt and wraps
675x1 partial belt and wraps
770x1 partial belt and wraps


Deadlift
axel- 185x10
axel-225x10
bar-335x10
bar-425x5
bar-515x1 no belt no straps
bar-545x1 belt and straps
bar-555x1 belt and straps
bar- missed 565

Stones to 60"
200
220
220

Farmers Walk
215# 50 feet with 1 turn

[craig kruse]

Bench Press
135x20
185x15
225x10
275x6
320x3
355x2
375x1
410x1 2 board
475x1 3 board
530x1 4 board

Tbar Row
180 10x6

10" Log Clean and Press
190x1 jerk
215x1 jerk
225x1 push press
250x1 push press
250x1 push press, miss
I am trying to learn better technique with the jerk. I need more practice

Close Grip Bench Press
250 3x3

Overhead tricep extension
30 3x5

Stone
220 to 60"

[craig kruse]

Squat
135x10
225x10
315x10
405x4
500x2 belt
600x2 belt and wraps

Deadlift
245x10
345x10
445x5 belt
520x1 belt
550x1 belt and straps

Farmers
215# 50 feet with 1 turn

Stone
220# to 60"

[josh bowman]

Hey i am new to the board, but i am doing the show in Manteno with you on the 23rd. Do you know anything about the other LW's. This is my first show, my friend talked me into it. He got fourth at th 2004 nationals as a shw or hw. I have been trying to get a feel for the competition. I dont want to look stupid. What would be good numbers to be competitive in the events. Thanks for any tips, also you have some good numbers. You got a big squat/dl, my strong point is overhead press. With that kind of leg power i bet you will put up 10 or more on the log. height 6'2 weight 238
405 dl
275 farmers hold
25# crucifix
8" log press

[craig kruse]

I am going to compete with the HW and come in at 200# for the Manteno contest. I want to do this to help train for nationals.

Craig Ing is my training partner. He is a solid competitor.

Jason Bever is a 175# LW. He will probably do 6-8 on the log, 10 on the DL, 30 sec on the farmers

Brian Keim is another 175# LW. He will have numbers similar to Jason

I hope to get 2-4 on the log (240#) and 10 on the DL (495#)

I assume you are going to cut weight to compete at 231#

[craig kruse]

Treadmill
15 min @ 4.7 mph with sauna and sweat shirt/ pants

Situps
3x50

Stone
220 to 60"
240 to 60"

[craig kruse]

Bench Press
135x20
185x15
225x10
275x6
325x3
365x1
375x1
415x1 2 board
475x1 3 board
530x1 4 board

lat pulldown
190 10x5

10" log clean and press
200x1
210x1
220x1
230x1
250x1

Axel Bentover Row
185 5x5

Close Grip Bench press
250x5

close grip floor press
135x5
185 2x5

DB overhead tricep ext
31# x5

[craig kruse]

squats
135x10
225x10
315x10
405x5
500x3
600x1

20" Deadlift
135x5
225x5
315x5
405x5
495x1 belt
590x1 belt and straps
680x1 belt and straps

[Keith Crone]

Craig-
By chance do you have a light stone you want to get rid of? I saw you want to Milwaukee a few weeks ago to pick up those light stones. I was wondering if would part with that 180lber.

I'm having an awful time with the 240 I made. I'm going to make a lighter one soon, but I'm looking for something even smaller to get my form and confidence up. I'd hate to have to buy another smaller mold for 1 stone that I'll hopefully grow out of soon enough.

[craig kruse]

Keith,

My training partner has the 180# stone at his house and uses it. I would suggest talking to Tony Soucie. He makes equipment. He may be able to make one for you. He posts on the Anvil.
I initially starting training using an ironmind sandbag. It is fairly inexpensive and you can adjust the weight pretty easy as well.

[craig kruse]

Treadmill
sauna and sweat suit
15min @ 4.7mph

Farmers Walk
215# 50 feet with 1 turn
220# 50 feet with 1 turn
220# 50 feet with 1 turn

Stones
220 to 60 inch
240 to 60 inch
240 to 60 inch

Sandbag Carry
200# 80 feet with 1 turn
picked it up from the floor and almost shouldered

Second week doing training 7 days. No increased soreness. Went up in weights this week also.
Extra stone days has helped with technique

[craig kruse]

Overhead Press
axel
135x10 strict press
155x5 strict press
185x6 push press
210x5 push press
10" Log
215x2
220x1
230x1
240x1
250x1
255x1 missed press
180x4 clean each rep
190x5 clean each rep

Bench press
135x10
185x15
225x10
275x5
315x1
335x1
380x1
425x1 2 board
495x1 3 board
530x1 4 board

Close Grip Floor Press
195 2x5

10" Log Incline Press
180 2x5

Tbar Row
180 20x5

Felt like doing a crap load of presses today
Happy with each exericse

[craig kruse]

holy crap are my biceps and elbows sore!!!

[craig kruse]

Squats
135x10
225x10
315x10
405x7
500x2
590x2
680x1 belt and wraps partial
770x1 belt and wraps partial
800x1 belt and wraps partial

Deadlift
7" 245x10
7" 350x10
8" 450x5
9" 535x1
10" 565x1
11" 585x1
15" 590x1
18" 610 x1
18" 615x1
15" 515 3 sets of 1 with 60sec rest intervals

Farmers Walk
220 50 feet with 1 turn

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
315x2
340x1
365x1
405x1 2 board
435x1 2 board
475x1 3 board
530x1 4 board

Strict Press
135x10
145x5
155x5
165x3
175x3
185x1
195x1

DB Rear Delt Raise
15# 20x7

Stone
220 to 60" 4 sets

[craig kruse]

Squats
135x10
225x10
315x10
405x5
500x2 belt
600x1 belt and wraps

Deadlift
8"
245x5
335x5
425x5
10"
515x2 belt
540x2 belt and wraps

I am going to start training my warmup sets a little lower than bar height. I want to increase my initial pull

[craig kruse]

Axel clean and press
135x10 strict press
160x5 strict press
190x5 push press
225x1 push press

10" log clean and press
210x1
225x1
235x1
250x1

Bench Press
135x20
185x15
225x10
275x5
315x3
345x1
365x1
375x1
435x1 2 board
495x1 3 board
530x1 4 board

Floor Press (close)
135x10
245x1

Tbar Row
180 10x5

DB rear delt raise
15# 7x7

[craig kruse]

Squats
135x10
225x10
315x10
405x5
495x2 belt
600x2 belt and wraps

Deadlift
8"
245x10
335x10
425x5
525x2 belt and straps

Stone
220 to 60"

Farmers Walk
225 for 25 feet

[craig kruse]

Treadmill
15 min @ 4.7 mph with sauna suit and sweat suit

Stone
200 to 60"
220 to 60"

Farmers Walk
225# 50 with 1 turn

[craig kruse]

squats
135x10
225x10
315x10
405x5
495x3 belt
585x2 belt and wraps
675x2 partial belt and wraps
765x1 partial belt and wraps

deadlift
axel 135x5
axel 225x5
axel 315x5
axel 405x5
axel 500x1
barbell 535x1- hurt back, sucks!!

could not finish workout

[craig kruse]

my back is still hurting from yesterday. I am pissed because I tweeked it on a warm up set, not even a max set.

this morning I could hardly get out of bed. I only did treadmill and stretched.
I have been puting ice and electrical stim on it since yesterday morning. It is feeling better, I think I will be able to train tomorrow.

[craig kruse]

My back is feeling better today. Still a little sore but much better

Bench Press
135x20
185x15
225x10
275x5
315x3
345x1
375x1
425x1 2 board
480x1 3 board
530x1 4 board

10" Log strict press
160x5
170x5
180x5

Weighted Dips
25# 3x6

Lat Pulldowns
190# 15x5

Strict presses with the log felt really good today.

[craig kruse]

Back is getting better. Still icing and using electrical stimulation

Squats
135x10
225x10
315x10
405x5
500x2
580x1 belt and wraps

deadlift
245x10
335x10
445x5
515x1
better leave well enough alone

[craig kruse]

Today I leave for Wollaston Lake Lodge on a fishing trip. They do have a workout room with a bowflex so I will be able to continue training somewhat. Not sure if they have internet access.

Bench Press
135x20
185x15
225x10
275x5
315x3
350x1
390x1
430x1 2 board
480x1 3 board
530x1 4 board

Lat Pulldown
190 10x5

Shrugs
405 10x5

Log Press
160x6 strict
180x5 strict
190x5 strict
195x2 strict
210x1 push press
220x1 push press
230x1 push press

[craig kruse]

feel like such a sally. i miss my weights

bowflex chest press
210 5x15

bowflex seated row
210 5x15

bowflex lat pull down
210 5x15

standing dumbbell shoulder press
30# 5x20

db rear delt raise
20# 5x10

[craig kruse]

Treadmill 30 min at 4.7 mph

Bodyweight plus 30# dumbbells on shoulders Squats 4x20, box squats

Calf Raises (BW + 30# db) 4x20

Caught a 43" pike yesterday.

[craig kruse]

Bowflex chest press
205 4x15

Bow flex lat pulldown
205 4x15

Bowflex seated row
205 2x15

DB Flat Flys
30 4x20

DB Rear Delt Raise
20 4x10

Overhead Tricep Ext
30# 4x10

having a good time up in Canada. Fishing is good. Nice to have some sort of workout equipment. Looking forward to getting back to my weight room

[craig kruse]

Treadmill- 30 min 4.7 mph

DB Squats/ lunges/ calf raises circuit
3 sets of 20 with 30# DB

[craig kruse]

30 min on treadmill at 4.7 mph.

get home tomorrow

[craig kruse]

Bench Press
145x20
195x15
235x10
285x5
325x3
375x1
405x1 2 board
475x1 3 board
530x1 4 board

Tbar Row
180 7x5

Situps
10x10

Log Clean and Press
160x6 strict
180x5 strict
210x1
215x1
220x1

Weighted Dips
BW+30# 2x6

Standing DB Alt Military Press
40# x10 strict

Overhead DB tricep ext
20# x 10

[craig kruse]

squats
135x10
225x10
315x10
405x5
495x2 belt
590x1 belt and wraps

deadlift
245x5
335x5
425x5
515x1, back still hurts

farmers hold
225x15 sec, 3 sets

stone
240 to 60 inches

[craig kruse]

Have decided to do the LW weights at the Sept 23 event in IL
my back is still very sore and I think it will be the smart thing to do

Log Clean and Press
150x7 strict
170x5 strict
190x2 strict
200x7
200x7
200x5

Chest Press (seated)
205x10
255x10
305x10
355x5
405x5
430x3
455x2
475x1

Seated Row
200 8x5

Incline Log
100x10
140x10
180x10
200x6
200x6
200x5

Lat Pulldown
180 6x5

Tricep Pushdown
90 3x10

[craig kruse]

Squats
135x10
225x10
315x5
405x5
495x2

Deadlift
245x5
335x3
425x2
435x1

Farmers Shrug and standing calf raise
225 3x5

my back is still hurting. I have 3 weeks until the IL open meet. I am going to train smart and rehab my back. It is a relatively light DL event

[craig kruse]

in sauna suit and sweat suit
Treadmill
15 min at 4.7mph
Airdyne- 5 min
Stairmaster- 5 min
Recumbent Bike- 5 min

[craig kruse]

Bench Press
135x20
200x10
250x10
295x5
315x3
345x2
365x2
405x1 2 board
475x1 3 board
530x1 4 board

Tbar Row
180 9x5

Log Clean and Press
160x6 strict
185x4 strict
210x1 push press
230x1
250x1

Lat Pulldown
190 5x5

High Incline Log Press
70x10
160x10
190 3x5

Weighted Dips
50 3x6

Stone
200 2 sets to 48"

my back felt a little better today

[craig kruse]

Treadmill
15 min @ 4.7mph with sauna suit and sweat suit

Back Rehab exercises- 15 min

[craig kruse]

Squats
135x6
225x6
315x6
405x3
500x3 belt
520x3 belt
540x3 belt

Deadlift
245x6
335x6
425x5
445x2 belt and straps
455x2 belt and straps

Farmers Shrug and Calf Raise
205# 2x5

my back is getting better but is still pretty sore. I am going to systematically increase the weight each session. I do not want to reinjure it this close to the IL open meet. Only 18 more days

[craig kruse]

Treadmill
15 min @ 4.7mph with sauna and sweat suit

back rehab exercises- 15 min

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
315x3
335x1
365x1
405x1 2 board
475x1 3 board
530x1 4 board

Lat Pulldown
190 10x5

Log Clean and press
160x6 strict
180x4 strict
200x2
220x2

DB Incline Press
90x10

Weighted Dips
50# 2x7

[craig kruse]

Squats
135x5
225x5
315x5
405x5
500x3
555x3

Deadlift
245x5
335x5
425x5
450x3

[craig kruse]

Treadmill
30 min @ 4.7 mph with sauna and sweat suit

Farmers Shrug
205x5
215x5
225x5

Stones
220 5 loads to 48"

[DaneGarreau]

Dude, I'm kinda suprised your still able to stand upright considering the amount of times you squat and deadlift heavy. Seems like sooner or later your back is going to boycott.

[craig kruse]

I think it did boycott about three weeks ago and I have been having to rehab it since. It sucks.
I am pretty hard headed and am having a hard time wanting to adjust my training schedule. My strength has had steady improvement and before this injury have not had any problems.
Funny thing is I am a physical therapist and should know better. If I was my patient I would be telling me how stupid I am.

[craig kruse]

Log Clean and Press
150x5 strict
200x7
200 4x5
240 x1

Keg Carry/ Sled Drag
200 keg/ 400 sled- 50 feet x 3 sets

Seated Chest Press
265x10
315x5
365x5
415x5
455x1
455x1
455x1

Row
210 6x5

Incline Log Press
180x5
200 4x5
210x1

Lat Pulldown
200 6x3

Tricep Pushdown
100 3x5

[craig kruse]

Squats
135x6
225x6
315x6
406x6
500x3
590x2
680x1 partial
770x1 partial

Deadlift
245x5
335x5
425x2
445x2
465x2
465x2
tweeked my back a little, tired of this, going to train any way

Farmers Shrug
225# 3x5

Stones
200 to 60"
240 to 48"

Sandbag Carry
250# for 50 feet

[craig kruse]

Treadmill
30 minutes sauna and sweatsuit, 4.7 mph

15 min. back rehab exercises

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
320x3
365x1
405x1 2 board
465x1 3 board
530x1 4 board

Tbar Row
185 8x5

Log Clean and Press
170x5 strict press
220 4 sets of 1

Weighted Dips
55# 3x6

[craig kruse]

squats
135x10
225x10
315x10
405x5
500x2
590x1

18" Deadlift
125x10
225x10
315x10
405x5
495x1
585x1

Farmers Hold
225x30 sec
225x30sec

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
325x3
365x1
415x1 2 board
475x1 3 board
531x1 4 board

Lat Pulldown
200 8x5

10" log clean and press
170x5 strict
220 4 sets of 1

Weighted Dips
55# 3x6

[craig kruse]

squats
135x10
225x10
315x10
405x5
495x2
590x1

18" Deadlift
135x10
225x10
315x10
405x5
495x1
585x1

Farmers Shrug
225# 3x5

[craig kruse]

Treadmill
30 min @4.7 mph sauna and sweat suit

Stones
220 to 60" 5 sets

[craig kruse]

Log Clean and Press
150x6 strict
200x7
200x6
205x5
210x5
230x1

Keg Carry/ Sled Drag
200# keg/ 400# sled 50 feet three sets

Seated Chest Press
315x10
385x5
435x5
465x1
470x1
475x1

Lat Pulldown
200 6x5

Incline Log press
180x6
200x5
210x5

Seated Row
160 3x10

Tricep Pushdown
100 3x6

[John Albrecht]

Thanks Craig, you too!I have not worried about the height to much yet. i can shoulder a 240-250 stone and that will get it up to 60". really focusing on gettting it to my lap. i know that if i get it there, i can get it up! We have an axle at the gym, that we are going to play with tomorrow (that is why we didn't do deads yesterday) probably play with it about 400#. still working on the log... got to get past the mental part of it (measured it yesterday and it was 13"-the diameter of the log for those who would read this the wrong way)) FArmes will be fine i think. i would like to be able to do the course with the HW weights. What else is new on your side of teh bridge?

Train hard, Train smart.

[craig kruse]

John

I hurt my back about a month ago. I hurt it during warmups of deadlifts. It was 2-3 sets out from my max sets for that day. I don't know if I was being careless with form or if I have been doing too much deadlift. But it is still hurting. I am going to do the LW at the IL open. If it is still hurting this much after that, I don't know if I am going to do nationals. I dont want to go just to go. I want to do good and if I can't really train DL for the next month, I probably won't go.

Are you going to still help out at the IL open?

[craig kruse]

Squats
135x10
225x10
315x10
405x5
520x2
610x1
695x1 partial
780x1 partial

15" deadlift
245x7
335x7
425x5
425x5
425x5

Farmers Shrug
225# 3x5

my back felt better today but still not back to normal. I have the IL open next week. At the Chicago meet I got 425x15 or so and at the IL meet in July I got 445x14. This meet is 405 for reps. I normally should be able to get it for 20 but we will see.

[craig kruse]

Bench Press
135x20
185x15
225x10
275x5
325x3
370x1
415x1 2 board
475x1 3 board
531x1 4 board

Tbar Row
185 9x5

DB Shrugs
100 5x10

10" Log Clean and Press
160x5 strict
220x1
220x1
220x1

Lat Pulldown
190# 5x5

Weighted Dips
60 3x6

[John Albrecht]

yup, i will be there

[craig kruse]

squats
135x10
225x10
315x10
405x5
500x3

15" deadlift
245x10
335x8
425x6
435x5

[craig kruse]

Bench Press
135x20
195x15
235x10
285x5
330x3
370x1
425x1 2 board
475x1 3 board
532x1 4 board

Tbar Row
185 9x5

DB Shrugs
100 9x10

10" Log Clean and Press
160x6 strict
210x1
230x1
230x1
230x1

Weighted Dips
60 3x6

Lat pulldown
190 5x5

[craig kruse]

Squats
135x10
225x10
315x10
405x5
500x2
585x1

15" Deadlift
245x5
335x5
425x5
435x5
435x5

[craig kruse]

Treadmill
30 min at 4.7 mph

[craig kruse]

First place in LW at the IL open. It was a relatively light event. My back was happy for that

8" leg clean and press for reps (clean once)- 8 reps, PR

Deadlift- 16 reps in 40 seconds (did not need to do more)

Crucifix Hold- 25# 45 seconds

Farmers Hold- 275#, 30 seconds, my grip slipped from the start

Carry and Drag- 220 and 260# keg, 570# sled, 30 secs. very solid

[craig kruse]

Feeling very good after yesterdays contest. My back is healing up well. It should be back to normal in a couple of weeks.

Treadmill- 15 min @ 4.7 mph

Squats
135x10
225x10
315x10
405x5
500x3
590x2
590x2
680x1 partial
770x1 partial

Stone
200# to 60" 5 sets

Farmers Hold
255# 3 sets of 20 sec

Calf Raise
315 3x10

Situps
30

[craig kruse]

Bench Press
135x20
185x15
225x10
275x7]
315x3
335x1
345x1
375x1
425x1 2 board
475x1 3 board
532x1 4 board

Tbar Row
190 10x5

DB Shrugs
130 5x6

10" Log Clean and Press (full each rep)
210x3
210x3
210x3

Lat Pulldown
190 3x5

Weighted Dips
75# 3x5

Low Pulley Row
190 3x5

[Keith Crone]

jesus you're a machine.
My back is still a little sore from the pulling on Saturday.

Is your back going to hold up for nationals?

[craig kruse]

squats
135x10
225x10
315x10
405x5
500x2
590x1

15" deadlift
245x10
335x10
425x5
445x5

[craig kruse]

Bench Press
135x20
185x15
225x10
275x8
315x3
340x1
355x1
365x1
425x1 2 board
476x1 3 board
532x1 4 board

Tbar Row
190 10x5

Log Clean and Press
full each rep
210x2
215x2
215x2

Low Pulley Row
190 4x5

Weighted Dips
75# 2x6

[craig kruse]

Squats
135x10
225x10
315x10
405x5
500x3
600x2
600x2

Deadlifts
135x10
245x10
335x10
425x5
475x5
475x5

Calf Raises
315 3x6

This is the heaviest I have been able to go on deadlifts in about one month. My back is doing a lot better. It is nice being back to painfree. My deadlift numbers should climb steadily now.

[John Albrecht]

thanks! now its time to build on that. i think the biggest problem was my breathing and Mitch watched me to see how i could improve it. thats awesome that your back is feeling better. don't go to hard and get hurt again (you already know this though seeing as you are a PT) stay healthy train hard

John

[craig kruse]

Bench Press
135x20
185x15
225x10
275x8
315x3
345x1
370x1
425x1 2 board
475x1 3 board
532x1 4 board

Lat Pulldown
190 10x5

Log Clean and Press
215x2
230x1
235x1
240x1
245x1

Weighted Dips
75# 3x6

[craig kruse]

9/30
squats
135x10
225x10
315x10
405x5
500x3
600x2

deadlifts
135x10
225x10
315x10
405x5
495x5
felt great

Calf Raise
315 3x6

10/1
treadmill
30min at 4.7 mph

[craig kruse]

Bench Press
135x20
185x15
225x10
275x8
315x3
345x2
365x1
425x1 2 board
475x1 3 board
532x1 4 board

Tbar Row
190 10x5

Log Clean and Press
220x1
225x1
225x1

Lat Pulldown
190 3x5

DB Standing Military Press
60x5
65x5
75x5

Weighted Dips
75# 2x6

[craig kruse]

squats
135x10
225x10
315x10
405x5
500x3
600x2

deadlift
245x5
335x5
425x5
515x5

calf raise
315 3x6

stones
200 to 60"
220 to 60"

[Carl Johnson]

squats
135x10
225x10
315x10
405x5
500x3
600x2

deadlift
245x5
335x5
425x5
515x5

calf raise
315 3x6

stones
200 to 60"
220 to 60"


Deadlift is getting strong, nice job.

[craig kruse]

thanks Carl. My back is pretty much healed up. It is nice to be back at 500

Bench Press
135x20
185x15
225x10
275x8
315x3
350x1
365x1
375x1
415x1 2 board
475x1 3 board
535x1 4 board

Lat Pulldown
205 11x5

Log Clean and Press
225x1
230x1
230x1
240x1

Weighted Dips
75# 3x6

[craig kruse]

Squats
135x10
225x10
315x10
405x5
500x3
600x1

Deadlift
135x10
245x10
335x10
425x5
515x5

Calf Raise
315 3x6

[craig kruse]

Treadmill- 15 min @ 4.7 mph

Stones
Series- 200 to 60", 220 to 48", 240 to 48"
Series- 200 to 60" 220 to 48" 240 to 48"

Straight Leg Deadlift
135 2x5

[craig kruse]

Big Training day today

Log Clean and Press
150x10 strict
210x5
225x3
235x1
240x1
250x0 missed press, very close

Stones
260 to 48" 3 reps, very solid

Seated Chest Press
305x10
355x6
405x5
445x2
465x1
475x1
485x0

Lat Pulldown
190 7x5

Row
170 7x5

Keg Carry/ Sled Drag
200# keg, 260# keg, 500# sled- all for 50 feet

Incline Log Press
175x5 pauses
200x5 pauses
210x3
210x3

[craig kruse]

Squats
135x10
225x10
315x10
405x5
500x3
600x2
680x1 partial
770x1 partial

Deadlift
135x5
245x5
335x5
435x5
515x5
535x3
550x1

Farmers Hold
245x20sec

Stones
200 to 60" 240 to 48" in a series

[craig kruse]

Bench Press
135x20
185x15
225x10
275x8
315x3
335x2
365x1
375x1
425x1 2 board
475x1 3 board
533x1 4 board

Tbar Row
190 10x5

Log Clean and Press
210x2
220x1
230x1
240x1

Lat Pulldown
205 4x5

Weighted Dips
75 3x6

[craig kruse]

Squats
135x10
225x10
315x10
405x5
500x2
610x1

Deadlift
135x5
245x5
335x5
425x5
515x5

Calf Raise
405 3x5

[craig kruse]

Bench Press
155x20
205x10
225x10
275x8
335x3
375x2
435x1 2 board
475x1 3 board
535x1 4 board

log clean and press
210x2
220x1
220x1
230x1
240x1

lat pulldown
205 10x5

[craig kruse]

squats
135x10
225x10
315x10
404x5
500x3
610x1

deadlifts
135x5
245x5
335x5
425x5
515x5

[craig kruse]

overhead press
axel
135x10
185x5
205x5
210x5
log
220x2
225x2
240x1
255x0

stones
260 to 48 x2

seated chest press
305x10
355x5
410x5
450x3
470x2
355 4x4

lat pulldow
185 6x5

seated row
200 4x4

truck pull 200'

keg carry sled drag
200 keg 400 sled 50 feet

[craig kruse]

Squats
135x10 box
225x10 box
315x10 box
405x5 box
500x2
610x1
680x1 partial
770x1 partial

axel cleans
135x5
185x3
205x3

deadlifts
245x10
335x6
435x5
475x5
520x5
540x2
550x1
560x1

Farmers Hold
275x15 sec 2 sets

Sandbag Carry
250 25 feet

Stones
180 to 60"
200 to 60"
240 to 48"
all in a series no tacky

[craig kruse]

Bench Press
155x20
205x10
265x6
315x2
345x1
405x3 2 board
475x1 3 board

axel clean and press
135x5
185x3
205x1

log clean and press (full each rep)
170x7
170x7
170x7

Tbar Row
190x5x5

Lat Pulldown
205 5x5

[craig kruse]

Squats
135x10 box
225x10 box
315x10 box
405x5 box
500x2 box
610x1

deadlift
245x5
335x5
445x5
525x5

Farmers Hold
255x30sec

Calf Raise
315 3x6

[craig kruse]

Bench Press
155x20
205x10
265x8
325x3
365x1
405x3 2 board
475x1 3 board

Lat Pulldown
205 7x5

Stones
260 4 times to 48"

Farmers Walk
255# 30 feet 4 times

Log Clean and Press (full each rep)
170# 3 sets of 7

Weights Dips
75# 3x6

[craig kruse]

Squats
135x10 box
225x10 box
315x10 box
405x5 box
500x2 box
640x1

Deadlift
245x5
350x5
450x5
535x2
535x2

Calf Raise
350 3x6

[craig kruse]

overhead press
axel
135x10
190x5
205x5
210x3
log
225x2
235x2
245x0
255x0
270- missed clean x2
push press
225x4
225x4

seated chest press
305x10
355x6
415x3
455x2
475x1

lat pulldown
200 5x5

incline log press
180x6
200x5
210x5
220x3

keg carry/ sled drag
200 keg/ 400 sled- 50 feet

sled harness drag
500- 50 feet

stones
220-48inche
260 48 inches

45# plate front hold
20 sec

[craig kruse]

squats
135x10 box
225x10 box
315x10 box
450x5 box
505x2 box
590x1
680x1 partial
770x1 partial

axel clean
135x3
185x3
225x1

deadlift
245x5
355x5
445x5
515x2
515x2
515x2
515x2
515x2

calf raise
365x3x6

[craig kruse]

bench press
155x20
225x10
295x5
315x1
345x1
375x1
405x4 2 board
480x1 3 board

Tbar Row
195 8x5

Log Clean and Press (Full each rep)
180# 3x3

Axel Clean and Press
205# 3x3

Push Press
245# 3x3

Dips
BWx20

DB Rear Delt
20# 9x5

Sandbag Carry
200# 60 feet 6 sets

[craig kruse]

squats
135x10 box
225x10 box
315x10 box
405x5 box
520x2 box
640x1

deadlift
135x10
245x10
335x10
455x5
520x2
520x2
520x2

calf raise
365 3x6

farmers hold
255 3x20 sec

[craig kruse]

Bench Press
135x20
225x10
315x5
375x1
425x3 2 board
485x1 3 board

lat pulldown
205 6x5

Log Clean and Press
185# 5x5 full each rep

Dips
3x15

[craig kruse]

Squats
135x10 box
225x10 box
315x10 bo0x
405x5 box
505x2 box
585x1
650x1

Deadlift
135x5
245x5
335x5
445x5
515x1
535x1

calf raise
375 3x6

[craig kruse]

overhead press
axel clean and press
135x10
192x5
205x1
log clean and pres
220 2 sets of 1
227 x1
230 5 sets of 1

lat pulldown
11x5

stone
260 to 48 x2

keg carry & sled drag
200 keg 400 sled 50 feet

seated chest press
310x10
360x5
410x5
450x2
470x1
480x1

seated row
200 6x5

[craig kruse]

squats
135x10 box
225x10 box
315x10 box
405x5 box
500x3 box
590x2
680x3 partial
770x1 partial

deadlift
135x10
245x10
335x5
425x5
525x2
525x2
525x2

keg carry
200# 50 feet 3 sets

stone
240 to 48" 3 sets

farmers hold
255# 3x30 sec

[Scott Porter]

Craig, looking really strong for a 200 lb. guy. Not sure if you're thinking about competing soon but I'm promoting a strongman contest in January in Phoenix, AZ which will include an under 200 lb. class. Events/weights will posted in a week. We have 3 or 4 guys in that class from Phoenix.

[craig kruse]

The IL chairman is working on quite a year in IL this year. Many events in the Chicago area. My wife and 3 kids under 6 keep me from traveling too far for events.

When is your event in Phoenix. A vacation during Chicago winters is always a good idea.

Craig

[craig kruse]

Log Clean and Jerk
70 x10
160x5
180x5
210x3
220x2
160x5

DB Rear Delt Lateral
15# 6x5

Bench Press
155x20
225x10
315x5
335x2
365x1
405x3 2board
475x1 3board

Tbar Row
195# 7x5

Push Press
225 3x3

Lat Pulldown
205 3x5

Dips
3x10